menu plan (not always on monday's anymore)

Chicken Salad Sandwhiches with cottage cheese and fruit coctail.
Beef Stroganoff
Chicken Quesadillas
Chicken Teriyaki with Broccoli
Smoky Macaroni

Beef Stroganoff

Ingredients
2 pounds beef chuck roast
1/2 teaspoon salt
1/2 teaspoon ground black pepper
4 ounces butter
4 green onions, sliced (white parts only)
4 tablespoons all-purpose flour
1 (10.5 ounce) can condensed beef broth
1 teaspoon prepared mustard
1 (6 ounce) can sliced mushrooms, drained
1/3 cup sour cream
1/3 cup white wine
salt to taste
ground black pepper to taste


Directions
Remove any fat and gristle from the roast and cut into strips 1/2 inch thick by 2 inches long. Season with 1/2 teaspoon of both salt and pepper.
In a large skillet over medium heat, melt the butter and brown the beef strips quickly, then push the beef strips off to one side. Add the onions and cook slowly for 3 to 5 minutes, then push to the side with the beef strips.
Stir the flour into the juices on the empty side of the pan. Pour in beef broth and bring to a boil, stirring constantly. Lower the heat and stir in mustard. Cover and simmer for 1 hour or until the meat is tender.
Five minutes before serving, stir in the mushrooms, sour cream, and white wine. Heat briefly then salt and pepper to taste

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Chicken Quesadillas

2 teaspoon(s) canola oil
1 green onion, thinly sliced
1 lime
1 pound(s) skinless, boneless thin-sliced chicken breasts, cut into 1-inch-wide strips
4 burrito-size low-fat flour tortillas
1 cup(s) reduced-fat (2%) shredded Mexican cheese blend
1/2 avocado, peeled, seeded, and cut into 1/2-inch pieces
3/4 cup(s) salsa


Directions

In 12-inch nonstick skillet, heat oil on medium 1 minute. Add green onion and cook about 6 minutes or until tender, stirring occasionally.
Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Evenly season chicken on both sides with lime peel, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper.
Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer to bowl; stir in lime juice.
Evenly divide chicken mixture and cheese on half of each tortilla; fold over to make 4 quesadillas.
In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve with quesadillas

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Chicken Teriyaki with Broccoli

1 spray(s) cooking spray
2 medium garlic clove(s), minced
1 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch cubes
4 medium scallion(s), chopped (green and white parts)
1/2 cup(s) fat-free chicken broth
2 Tbsp teriyaki sauce
2 cup(s) cooked brown rice, regular or instant, kept hot
4 cup(s) broccoli, fresh, florets, steamed*

Instructions
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. When hot, add garlic; cook, stirring, about 1 minute. Add chicken; cook until golden brown on all sides, stirring often, about 5 minutes.


Add scallions; cook until soft, stirring, about 2 minutes. Add broth and teriyaki sauce; simmer until chicken is cooked through and sauce reduces slightly, about 5 minutes.


Spoon 1/2 cup of cooked rice into each of 4 shallow bowls; spoon about 1 cup of chicken mixture and 1/2 cup of broccoli over each serving.
Notes
*To steam broccoli, place florets in a microwave-safe dish, add about 1/2 inch of water and cover dish. Microwave on high until crisp-tender, about 4 minutes. Or to steam in a saucepan, set broccoli in a steamer basket or colander over simmering water, cover and steam until crisp-tender, about 4 to 5 minutes

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Smoky Macaroni

1/4 cup chopped sweet red pepper
2 tbls chopped onion
1 can condensed cheddar cheese soup undiluted
1 cup milk
1 package miniature smoked sausage links
8 oz cubed american cheese
1 cup frozen peas
4 cups cooked elbow macaroni

In a skillet saute red pepper and onion until tender
combine soup and milk, stir into skillet
add sausage, peas and cheese

reduce heat, simmer uncovered 5-10 minutes or until the cheese is melted stirring occasionally.

add the macarroni, cook 5-10 minutes longer or until heated through