menu planner 1:25 - 1:29

7/25/2019 Menu Planner 1:25 - 1:29

1/7

1/20/16, 7:ooking Light Menu Planner | Print

Pagettp://www.cookinglight.com/microsites/cooking-light-weeknight-meal-plann=12&r2p=low-cal&r2=15&r3p=low-cal&r3=4&r4p=low-cal&r4=16&r5p=low-cal&r5=3

Vinaigrette:

3 tablespoons white wine vinegar

1 teaspoon honey

3/4 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/2 teaspoon garlic powder

1/4 teaspoon ground red pepper

2 tablespoons canola oil

Salad:

3 slices center-cut bacon

Cooking spray

8 ounces skinless, boneless turkey breast, cut into1/2-inch pieces

1/4 teaspoon salt

8 cups torn romaine lettuce

1/2 cup refrigerated fresh pico de gallo

1/2 cup diced avocado

1/2 cup (2 ounces) crumbled queso fresco

1/4 cup chopped green onions

1 (15-ounce) can low-sodium black beans, rinsed anddrained

Monda!Monda!

Photo by: Photo: John Autry; Styling:

Leigh Ann Ross

Southwestern Cobb Salad

Cooking Light JULY 2010

Yield: 4 servingsTotal: 20 Minutes

Ingredients

Preparation

1. To prepare vinaigrette, combine first 6 ingredients in a medium bowl, stirring with a whisk. Gradually add oil, stirring

constantly with a whisk; set aside.

2. To prepare salad, cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble.

Wipe pan clean with paper towels. Increase heat to medium-high. Coat pan with cooking spray. Sprinkle turkey with

salt. Add turkey to pan; saut 4 minutes or until done.

7/25/2019 Menu Planner 1:25 - 1:29

2/7



4 (6-ounce) skinless, boneless chicken breast halves

1/2 teaspoon kosher salt, divided

1/4 teaspoon freshly ground black pepper

Cooking spray

1/4 cup Mexican pork chorizo, casings removed

1/4 cup diced yellow bell pepper

1/4 cup diced red bell pepper

2 tablespoons diced green bell pepper

1/4 cup unsalted chicken stock

1 tablespoon chopped fresh cilantro

3. Arrange 2 cups lettuce on each of 4 plates. Top each serving with about 2 teaspoons bacon, 5 tablespoons turkey,

2 tablespoons pico de gallo, 2 tablespoons avocado, 2 tablespoons queso fresco, 1 tablespoon onions, and about 1/3

cup beans. Drizzle vinaigrette evenly over salads.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone

looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more

information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving

Calories: 293 Fat: 13.6g Saturated fat: 2.5g Monounsaturated fat: 7.2g Polyunsaturated fat: 3g

Protein: 22.4g Carbohydrate: 19.9g Fiber: 6.6g Cholesterol: 44mg Iron: 3.1mg Sodium: 455mg

Calcium: 117mg

Search for Recipes by Nutrition Data

GO TO FULL VERSION OF

Southwestern Cobb Salad

Tuesda!Tuesda!

Photo by: Photo: Iain Bagwell; Styling:Mary Clayton Carl

Pan-Grilled Chicken with Chorizo ConfettiServe with Green Salad with Simple Vinaigrette and Goat Cheese Crostini.

Cooking Light APRIL 2013

Yield: Serves 4 (serving size: 1 breast half and 3 tablespoons confetti)Hands-on: 29 MinutesTotal: 29 Minutes

Ingredients
http://www.myrecipes.com/recipe/southwestern-cobb-salad-10000001995688/http://search.myrecipes.com/nutrition-search.htmlhttp://www.choosemyplate.gov/

7/25/2019 Menu Planner 1:25 - 1:29

3/7



1/4 cup sliced onion

2 tablespoons diced carrot

Green Salad with Simple Vinaigrette

Goat Cheese Crostini

Preparation

1. Heat a grill pan over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt and pepper. Coat pan with cooking

spray. Add chicken to pan; cook 6 minutes on each side or until done.

2. While chicken cooks, heat a large skillet over medium-high heat. Add chorizo; cook 1 minute, stirring to crumble.

Add remaining 1/4 teaspoon salt, onion, and carrot; cook 2 minutes, stirring occasionally. Add bell peppers; cook 1

minute or until crisp-tender. Add stock; cook 2 minutes or until liquid almost evaporates, scraping pan to loosen

browned bits. Spoon chorizo mixture over chicken; top with cilantro.


Amount per serving

Calories: 254 Fat: 8.2g Saturated fat: 2.2g Monounsaturated fat: 2.9g Polyunsaturated fat: 1g


Calcium: 24mg



Pan-Grilled Chicken with Chorizo Confetti

Wednesda!Wednesda!

Photo by: Photo: John Autry; Styling:Cindy Barr

Wild Mushroom, Flank Steak, and Poblano Tacos

This Tex-Mex favorite tastes as good as it looks. Please your family by letting everyone

choose their own toppings to add to the tacos.

Cooking Light AUGUST 2010

Yield: 4 servings (serving size: 2 tacos)Total: 20 Minutes

Ingredients
http://www.myrecipes.com/recipe/grilled-chicken-chorizo-confetti-50400000126803/http://search.myrecipes.com/nutrition-search.htmlhttp://www.myrecipes.com/recipe/goat-cheese-crostini-50400000126843/http://www.myrecipes.com/recipe/green-salad-simple-vinaigrette-50400000126836/

7/25/2019 Menu Planner 1:25 - 1:29

4/7



1 tablespoon olive oil, divided

1 (8-ounce) flank steak, trimmed

1/4 teaspoon salt, divided

1/4 teaspoon black pepper, divided

2 cups thinly sliced white onion

1 teaspoon dried oregano

2 teaspoons bottled minced garlic

1/2 teaspoon ground coriander

2 (4-ounce) packages presliced exotic mushroomblend

1 poblano pepper, seeded and thinly sliced

8 (6-inch) corn tortillas

1/2 cup (2 ounces) shredded reduced-fat Mexicanblend cheese

1/2 cup refrigerated fresh salsa

Preparation

1. Heat 1 teaspoon oil in a large skillet over medium-high heat. Sprinkle steak with 1/8 teaspoon salt and 1/8 teaspoon

black pepper. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steak from

pan. Add remaining 2 teaspoons oil to pan. Add onion and next 5 ingredients (through poblano); saut 5 minutes or

until vegetables soften. Cut steak across the grain into thin slices. Add steak, remaining 1/8 teaspoon salt, and 1/8

teaspoon black pepper to pan; cook 1 minute. Place about 1/3 cup steak mixture in each tortilla. Top each taco with 1

tablespoon cheese and 1 tablespoon salsa.


Amount per serving

Calories: 332 Fat: 12.1g Saturated fat: 4.4g Monounsaturated fat: 4.3g Polyunsaturated fat: 1.5g


Calcium: 240mg



Wild Mushroom, Flank Steak, and Poblano Tacos

"ursda!"ursda!

Grilled Steak with Baby Arugula and Parmesan Salad

Flat-iron steaks come from the top blade portion of the chuck or shoulder section.

Cooking Light JUNE 2010

Yield: 4 servingsTotal: 20 Minutes
http://www.myrecipes.com/recipe/wild-mushroom-flank-steak-poblano-tacos-10000002001873/http://search.myrecipes.com/nutrition-search.html

7/25/2019 Menu Planner 1:25 - 1:29

5/7

7/25/2019 Menu Planner 1:25 - 1:29

6/7



4 (6-ounce) fresh or frozen sustainable salmon fillets(such as wild Alaskan)

3/4 teaspoon kosher salt, divided

Cooking spray

1/3 cup chopped bottled roasted red bell peppers,rinsed and drained

1 tablespoon tomato paste

1 teaspoon extra-virgin olive oil

7 whole blanched almonds

1 garlic clove

then proceed with the pesto.

Cooking Light OCTOBER 2011

Yield: Serves 4 (serving size: 1 fillet and 3 tablespoons pesto)

Ingredients

Preparation

1. Heat grill pan over medium-high heat. Sprinkle fish evenly with 1/2 teaspoon salt. Coat pan with cooking spray.

Arrange fish in pan; cook for 4 minutes on each side or until fish flakes easily when tested with a fork or until desired

degree of doneness.

2. While the fish cooks, combine remaining 1/4 teaspoon salt, bell peppers, and remaining ingredients in a blender or

food processor, and process until smooth. Serve pesto over fish.

Sustainable Choice: Look for salmon that's labeled "wild Alaskan," and you can be sure that you're getting a

sustainable option.


Amount per serving

Calories: 309 Fat: 14.8g Saturated fat: 2.2g Monounsaturated fat: 5.6g Polyunsaturated fat: 5.4g


Calcium: 31mg



Salmon with Red Pepper Pesto
http://www.myrecipes.com/recipe/salmon-red-pepper-pesto-50400000115788/http://search.myrecipes.com/nutrition-search.html

7/25/2019 Menu Planner 1:25 - 1:29

7/7



Copyright 2015 Time Inc. Lifestyle Group. All Rights Reserved. Use of this site constitutes acceptance of our Terms of Useand Privacy Policy(Your California Privacy Rights).Ad Choices
http://subscription-assets.timeinc.com/prod/assets/themes/magazines/default/template-resources/html/legal/ti-corp-behavioral.htmlhttps://subscription.timeinc.com/storefront/privacy/myrecipes/generic_privacy_new.html?dnp-source=E#californiahttps://subscription.timeinc.com/storefront/privacy/myrecipes/generic_privacy_new.html?dnp-source=Ehttp://cgi.timeinc.net/cgi-bin/mail/dnp/terms_of_service.cgi/myrecipes

menu planner 1:25 - 1:29

Documents