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Easy Chicken and Vegetables, Pasta with Lemon Butter, Mediterranean Corn Sal
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 30 min 501 21.3g 38% 105mg 46.4g 33.1g 5.6g 7.8g 511mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.4, Fruit: 0.1, Bread: 1.3, Lean meat: 1.1, Fat: 3.1, Sugar: 0.0, Very lean meat protein: 4.3

Easy Chicken and Vegetables
Prep: 10 min, Cook: 30 min.
  • 1-1/2 Tbs. margarine
  • 1 tsp. garlic powder
  • 1/2 cup chopped onions
  • 1-1/4 lbs. boneless chicken breasts or thighs, cut into small pieces
  • 10 ounces frozen cut green beans
  • 1/4 tsp. black pepper

Melt margarine in a heavy skillet. Add garlic and onions. Stir until blended. Cook over medium heat until tender, about 5 minutes. Remove from skillet. Place chicken in the skillet. Cook over medium heat until chicken is thoroughly cooked, about 12 minutes. Remove chicken from skillet and keep warm. Place green beans, pepper, and cooked onions in the skillet. Cover and cook over medium-low heat for about 5 minutes, or until the beans are tender. Add chicken and cook until heated, about 3-5 minutes, stirring occasionally.

Per serving: calories 215, fat 5.2g, 22% calories from fat, cholesterol 82mg, protein 34.2g, carbohydrates 6.9g, fiber 2.6g, sugar 3.1g, sodium 152mg, diet points 4.7.

Pasta with Lemon Butter
Prep: 5 min, Cook: 10 min.
  • 1 cup orzo or other small pasta
  • 3 Tbs. lemon juice
  • 1 Tbs. unsalted butter, melted
  • 1 tsp. lemon zest

Cook pasta in boiling salted water until al dente. Drain thoroughly. Add remaining ingredients and toss.

Per serving: calories 81, fat 3.0g, 33% calories from fat, cholesterol 8mg, protein 2.0g, carbohydrates 11.8g, fiber 0.7g, sugar 0.9g, sodium 7mg, diet points 2.2.

Mediterranean Corn Salad
Prep: 10 min, plus refrigeration time.
  • 1/2 lb. canned sweet corn kernels, drained
  • 1 ounce sliced ripe olives, drained
  • 1/4 lb. mozzarella cheese, cut into 1/4 inch cubes
  • 2 Tbs. fresh parsley, chopped
  • 2 Tbs. fresh basil, chopped, or 1 tsp. dried leaves, crushed
  • 1/2 large tomato, seeded, cut into 1/2 inch pieces
  • 2 Tbs. olive oil
  • 1-1/2 Tbs. cider vinegar
  • 1/2 tsp. lemon peel, grated
  • 1 large clove garlic, crushed
  • 1 Tbs. toasted pine nuts (optional)
  • 8 spinach leaves

Combine first 6 ingredients in a bowl and mix well. Combine oil, vinegar, lemon peel and garlic in another bowl. Blend thoroughly using wire whisk. Pour over corn mixture and toss gently. Season with salt and pepper to taste. Refrigerate 1-2 hours to blend flavors. Preheat oven to 375°F. Spread pine nuts evenly in a shallow pan. bake 3-5 minutes, stirring occasionally, or until light golden brown. Line individual salad plates with spinach. Spoon salad over spinach. Sprinkle with pine nuts, if desired.

Per serving: calories 206, fat 13.1g, 54% calories from fat, cholesterol 15mg, protein 10.3g, carbohydrates 14.6g, fiber 2.4g, sugar 3.8g, sodium 352mg, diet points 5.2.