DAILY MENU
The menu for the selected date is listed below. Click the "Print Menu" button to print the daily menu. Click the recipe names to view the individual recipes.
Breakfast Menu
1Keep Yourself Healthy Smoothie
1 c Quaker® Low-fat Granola
Breakfast Calories: 666
 
Lunch Menu
1Ranch Turkey Burger
1 c Grapes Or Other Fruit As Desired
8 oz Skim Milk
1 c Baby Carrots And 1 Cup Of Sliced Cucumber
Lunch Calories: 640
 
Dinner Menu
1Chicken Tenders with Creamy Mustard Sauce
1Green Beans with Almonds & Garlic
1 Apple(s)
Dinner Calories: 586
 
Snack Menu
3 cLow Sodium Popcorn
8 oz Apple Juice
Snack Calories: 180
 
Total Calories: 2072
Keep Yourself Healthy Smoothie
INGREDIENTS
1/2 Cup(s)Plain, Non-fat Yogurt
1/2 Cup(s) Lemon(s) Peeled And Seeded
1/2 Cup(s) Orange Juice
1/2 Cup(s) Grapefruit Peeled And Seeded
1/2 Cup(s) Ice
1 1-inch pieceFresh Ginger Peeled And Crushed
1 Tablespoon(s) Molasses
SERVING SUGGESTION
Serving Size: 1 glass
Number of Servings: 1 glass
NUTRITION FACTS
Calories220
Total Fat1 g
Saturated FatN/A
Sodium0 mg
Total Carbohydrates46 g
Fiber2 g
Protein9 g
DIRECTIONS
  • Blend all ingredients together.
  •  
    Ranch Turkey Burger
    INGREDIENTS
    1 Pound(s)Lean Turkey Meat Ground
    1 package Ranch Dressing Mix
    1 Egg(s)
    1/4 Cup(s)Low Sodium Worcestershire Sauce
    1 Tablespoon(s)Minced Garlic
    4 SmallMulti-grain Hamburger Buns
    SERVING SUGGESTION
    Serving Size: 1 burger
    Number of Servings: 4
    NUTRITION FACTS
    Calories390
    Total Fat10 g
    Saturated Fat2 g
    Sodium710 mg
    Total Carbohydrates26 g
    Fiber2 g
    Protein28 g
    DIRECTIONS
  • Gently mix together all ingredients and shape into 4 equal patties.
  • Preheat grill, indoor grill, or sauté pan.
  • Brush with olive oil, place patties on grill and grill to an internal temperature of 165º.
  • Spread fat free mayonnaise or other condiment on bun, top with burger, lettuce and tomato, if desired, lid of bun and enjoy!
  •  
    Chicken Tenders with Creamy Mustard Sauce
    INGREDIENTS
    1/3 Cup(s) Flour
    1 Large Egg(s) Lightly Beaten
    Salt And Pepper (to Taste)
    4 Cup(s)Crisp Rice Cereal
    2 Tablespoon(s) Olive Oil
    1-1/2 Pound(s) Chicken Tenderloin(s)
    1/2 Cup(s)Low Fat Sour Cream
    2 Tablespoon(s) Dijon Mustard
    1 Tablespoon(s) Honey
    4 Medium Carrot(s) Cut Into Sticks
    1 Cucumber(s) Halved Lengthwise, Seeded And Cut Into Sticks
    SERVING SUGGESTION
    Serving Size: 3 tenders
    Number of Servings: 4
    NUTRITION FACTS
    Calories481
    Total Fat14 g
    Saturated FatN/A
    Sodium828 mg
    Total Carbohydrates42 g
    Fiber3 g
    Protein46 g
    DIRECTIONS
  • Preheat oven to 475 degrees F.
  • Place flour in shallow dish; season with salt and pepper.
  • Place egg in second shallow bowl; season with salt and pepper.
  • Pulse cereal and olive oil in a food processor until fine crumbs form; season with salt and pepper and place in third shallow bowl.
  • Have rimmed baking sheet lined with parchment paper ready to put coated chicken on.
  • First, coat chicken with flour, dip in egg and roll in crumbs, pressing lightly to adhere. Transfer to baking sheet. Repeat for all tenders.
  • Bake tenders for 10 minutes, turn tenders over and continue to bake an additional 10-15 minutes or until internal temperature reads 185 degrees F.
  • While chicken is cooking, mix together sour cream, mustard and honey to serve with tenders and vegetables.
  • TIPS: Use paper plates for flour and crumbs for easy clean-up. Flour all your chicken at one time, then using tongs dip chicken in egg and breadcrumbs to keep hands cleaner and not waste as many bread crumbs. When coating with breadcrumbs, just put enough on the plate to coat about two at a time, then add more as you need. You’ll be amazed at how long they will go.
  •  
    Green Beans with Almonds & Garlic
    INGREDIENTS
    8 Ounce(s)Petite Green Beans Ends Trimmed
    1 Tablespoon(s) Butter
    2 Tablespoon(s) Almond(s)
    1 Teaspoon(s) Salt
    1 Teaspoon(s)Freshly Ground Pepper
    SERVING SUGGESTION
    Serving Size: 1/2 cup
    Number of Servings: 4
    NUTRITION FACTS
    Calories43
    Total Fat5 g
    Saturated FatN/A
    Sodium590 mg
    Total Carbohydrates4 g
    Fiber2 g
    Protein1 g
    DIRECTIONS
  • Melt butter in large skillet over medium-high heat being careful not to burn butter.
  • Add almonds and sauté until just turning brown.
  • Add green beans, salt and pepper and continue sautéing until beans are crisp tender – about 2-3 minutes.
  •  
     
    HELPFUL HINTS