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Menu Plan for Spring I: Week 11, Day 5

Marinated, Grilled Chicken Breasts, II
Rice Pilaf Salad

Cooking time:  30 minutes for menu           Cooking schedule: see below for instructions

      Chicken breasts only need to marinate as long as it takes to get the grill ready... but longer is fine!  We prefer slicing chicken, rather than serving the whole breast - nicer presentation.

Marinated, Grilled Chicken Breasts, II

Total time: 30 minutes
    I have a number of different marinades for chicken.  I decided it was easier to number them than come up with unique names. 

 Ingredients:

• 2 chicken breasts, boneless, skinless
• 2 tsp soy sauce
• 2 tbs red wine vinegar
• 3 tbs ketchup
• 2 tbs olive oil
• 1/4 tsp garlic powder
• 1/2 tsp oregano

 Instructions:

• In a small bowl whisk together soy sauce, ketchup, vinegar, oil, garlic and oregano. 
• Put chicken breasts in a glass baking dish and pour marinade over. 
• Let marinate for 15 - 20 minutes or up to 2 hours.
• Cook on barbecue grill for 8 - 12 minutes per side or until done (test - take a peak), basting once with any leftover marinade. 
• OR sauté in nonstick skillet for 8 - 10 minutes a side until nicely browned and done, basting with marinade. 
• Remove chicken, slice at an angle in 1/4" (.6cm) slices and serve.

Rice Pilaf Salad

Total time: 15 minutes
   Part of what cooking in summer is all about is making things easy.  Cooking extra Rice Pilaf to use to make a salad is a perfect example.  All that's needed is more vegetables and a light vinaigrette to make a great summer salad!  Any leftover salad makes a lovely lunch.  This dressing is similar to Ranch, but with far fewer calories and all natural ingredients.

 Ingredients:

• leftover brown rice pilaf
• 1 3/4 cup (15oz, 450gr) red kidney beans
• 3oz (90gr) cherry tomatoes   about 1/2 cup before slicing
• 2 tbs snipped fresh basil
• Creamy Herb Dressing: 
• 1/2 cup (4oz, 125ml) Greek or plain yogurt
• 1 tbs Dijon mustard
• 1 tbs lemon juice
• 1 tbs fresh snipped chives
• 2 tbs salad olive oil

 Instructions:

• Drain and rinse the beans.
• Add to leftover Rice Pilaf and mix well. 
• Slice the tomatoes and add to Rice. 
• Snip the basil and add to Rice. 
• Creamy Herb Dressing:
• Snip chives with scissors. 
• In small bowl whisk yogurt, mustard and lemon juice. 
• Add oil, a bit at a time and whisk well. 
• Add herbs. 
• Add half of the Herb Dressing to the salad and taste. 
• Add more until your happy.  Serve.

Note: The Creamy Herb Dressing will keep a week.... And makes a great dip for raw veggies.

Cooking schedule: 30 minutes Assemble all food, utensils and serving dishes Utensils: measuring cups, spoons, knives, scissors, 2 small bowls, whisk, marinating dish, barbecue grill and tools, medium bowl Turn on/light barbecue grill if using Make marinade, spoon over chicken Snip all herbs Cut cherry tomatoes in half

Make Herb Dressing Open, drain, rinse beans Make Pilaf Salad Start to cook chicken      Pause while chicken cooks Turn the chicken     Pause while chicken cooks Remove chicken, slice Serve

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By Katie Zeller

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