Free Meal Plans: Mustard Sage Chicken

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My herb garden is growing away, the farmer’s market is in full swing, and I’m loving the switch over to lighter fare with lots of veggies!

This week’s recipes are fast and oh, so easy. You’ll be amazed at what you can create with such little effort, and your family will thank you, too!

MONDAY

Tuna Tomato Spaghetti

This pasta is delicious with a hint of lemon and a bit of spice from some hot pepper flakes. No fishy taste at all! I love it on top of whole wheat spaghetti with lots of real Parmesan cheese shaved on top. Leftovers are even better the next day.

Tuna Tomato Spaghetti

Tossed Salad

TUESDAY

Jamie Oliver's One Cup Pancakes

Jamie Oliver’s Food Revolution might be over, but it’s still going on over at my blog. Every week I’m hosting Food Revolution Fridays, and you’re invited to join along! This week’s challenge: get a picture of your child’s lunchbox to show Jamie Oliver that we CAN and DO pack delicious, nutritious lunches! These great pancakes are so easy, you could get your kids to help make them.

Jamie Oliver’s 1 Cup Pancakes

Turkey Sausage

Cheese Frittata

WEDNESDAY

Fajita Salad

This salad can be made with pork, chicken, or beef. The lime dressing and greens make it cool and crunchy, yet delicious. It’s very fast to make when you are short on time in the kitchen.

Fajita Salad

THURSDAY

minestrone soup

This is my new favorite soup recipe, with loads of flavors and some veggies right from the farmer’s market! Use whole wheat pasta because it stands up better in a soup, and the beans give a boost of protein. I love it with a grilled cheese sandwich, and it goes beautifully in my 14 year old’s lunchbox.

Minestrone Soup

Grilled Cheese sandwiches

FRIDAY

mustard sage chicken

You’ll never guess how easy this is to make; put your marinade in a plastic zippered baggie, then throw in the chicken breasts.

Squish them around to make sure they are evenly coated, then sit them in the fridge overnight.

The next day, broil them!

You can serve them with mashed yukon gold potatoes and sliced tomatoes, or they are equally good with a salad of tossed baby greens, sliced strawberries, thinly sliced red onion, and a raspberry vinegarette.

Sage and Mustard Chicken/Pork Tenderloin

  • 2 whole bonless, skinless chicken breasts (OR you could use 1 pork tenderloin)
  • 2 tbsp mustard (I used whole grain but you can use Dijon if you don’t like the mustard seed bits)
  • lemon
  • 16 sage leaves, chopped
  • 4 crushed garlic cloves
  • 1 tbsp honey
  • 2 tbsp extra virgin olive oil
  • salt and pepper

Mix together the mustard, zest of 1 lemon, juice from 1/2 the lemon, sage leaves, garlic cloves, honey, olive oil, and a bit of salt and pepper all together in a bowl. Pour the marinade into a zippered plastic baggie.

Add your chicken or pork, seal the baggie, then squish it around with your hands to make sure it’s evenly coated. Chill overnight.

You have some options here-the meat can be roasted, broiled, or grilled (wipe off the extra marinade before grilling). I lined my broiler pan and set my broiler to high, then put the breasts in the oven for about 10 minutes, watching them carefully.

Serves 3-4 (depending on how big the chicken breasts are)

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