Eat Healthy for Less: A Week's Worth of Dinner Recipes for $100
Monday: Mediterranean Chicken
Makes: 4 servings
Prep time: 10 minutes
Cook time: 25 minutes
$2.99/serving*
Ingredients
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
8-10 skinless chicken thighs, bone in
1/4 cup chicken broth
1/4 cup white wine
2 garlic cloves, sliced into thin rounds
3-4 sprigs fresh thyme
1/2 cup pitted olives such as Kalamata
1 lemon, sliced into thin rounds
1 cup whole wheat couscous
1/2 pound fresh asparagus
1 teaspoon lemon zest
Directions
1. Preheat the oven to 450 degrees. Heat olive oil in a large ovenproof skillet over medium-high heat. Sprinkle chicken with salt and pepper; add to pan, meaty side down. Cook for 5 minutes. Turn and cook for 2 minutes more.
2. Pour out any excess fat. Return pan to burner; stir in broth and wine, scraping up any brown bits. Scatter garlic, thyme, and olives on chicken. Lay one lemon round on each piece of chicken.
3. Place skillet in oven. Roast chicken for 17 to 20 minutes, or until juices run clear. (Reserve 2 to 4 thighs plus sauce for Orzo "Paella," slide 3.)
4. Prepare couscous according to package directions and steam asparagus until crisp-tender. Serve chicken over couscous; place steamed asparagus on the side and sprinkle with lemon zest.
Nutrition facts per serving: 398 calories, 29g protein, 50g carbohydrate, 9g fat (1.4g saturated), 9g fiber
*Prices were compiled on January 21, 2010.
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I shopped for the grocery list Sunday and spent a little less than $100. I love having the week's meals planned out - they only thing I'm not making is the Spring Vegetable Stew- it just didn't sound good. Maybe a different combination of vegetables??
5/14/2012 03:20:38 PM Report AbuseSodium content is really important for my family.
7/27/2011 08:43:23 AM Report AbuseYummy! I just made it and I agree with Katy...it is very easy to over eat. I hope they do more of these weekly meals for $100.
1/18/2011 12:12:11 PM Report AbuseMade this tonight and it was delicious! My bill was $130 but we live in So. Cal so everything is priced higher.
1/16/2011 09:47:48 PM Report Abusetry
11/7/2010 06:43:07 PM Report AbuseI wish that there were more than just one vegetarian option. My husband and I never spend more than 100 on food for the week (including lunch and dinner) since we stopped eating meat.
11/7/2010 11:43:42 AM Report AbuseFitness - can you please change the format so I can get a calendar view with the name of each meal, one click to get the recipes for each meal for the week, and one click so I can get the shopping list for the week's meal?!
9/25/2010 09:47:56 PM Report AbuseWhere is the sodium content in your recipes?
9/25/2010 04:24:09 PM Report AbuseI made these meals for my family and they were a huge hit!!! I have a family of picky eaters and they loved these dinners! I would love to see more meal plans like this!!!
6/9/2010 10:05:24 AM Report AbuseI made every one of these meals and my family (including kids 12 and 3)loved them. I had some of the grocery items on hand already and once I tossed in a few non-list items, my grocery bill was 101.00. That is amazing for my area. My husband and I were also able to take leftovers for work. I would love to see more menus like this one. Tasty and healthy and cheap.
6/5/2010 10:10:12 PM Report AbuseThese are amazing! Highly recommended.
5/14/2010 02:32:03 AM Report AbuseI have made 3 of these meals. They have all been really good!! Watch your portions! With food this good its easy to eat more than you should!
4/16/2010 04:02:56 PM Report Abuse