Mexican Pot Roast and Caliente Crusted Chicken

Meals Sun Mon Tues Wed Thurs Fri Sat
Week 1 A B C *L1* D E F
Week 2 G *L2* H *O* I J *L3*
Week 3 K F E D *L4* C *N*
Week 4 J I *O* H G *L5* K

A – Mexican Pot Roast served with Mashed Potatoes
B – Country Captain Chicken and Brown Rice
C – Hoppin’ John Black-eyed Peas with cornbread and steamed cabbage
L1 – Mexican Pot Roast Stew with rotini pasta
D – Grilled Sicilian Swordfish and Sweet Almond Spinach, served with fresh bread
E – Caliente Crusted Chicken with Calabacitas and Pico de Gallo
F – Pizza Pleasin’ Dough with your favorite toppings and a tossed salad
G – Salmon with Texas Red and Peppercorn Pink, saffron rice and steamed asparagus
L2 – Fajitas from leftover Caliente Chicken and Pico de Gallo
H – Spicy Italian Red Sauce with spaghetti and salad
*O* - Out to Dinner or Ready-to-Eat meal brought in
I - Tenderloin de Porc Roti with Broccoli and Garlic Penne
J - Caribbean Crab Soufflé with steamed green beans and pineapple slices
L3 – Lasagna using remaining Spicy Red Sauce served with a spinach salad
K – Chicken Grandly on the Throne or Oven Roasted Chicken with Gouda Polenta and roasted carrots
L4 – Mother’s Golden Chicken Soup using remaining Throne Chicken
L5 – Confetti Risotto stirring in remaining bite size Pork Tenderloin pieces
*N* - Try a brand new recipe tonight!


Caliente Crusted Chicken

Serving Size : 6

1 cup vegetable juice cocktail -- extra spicy
2 pounds skinless chicken breast halves
2 ounces cheddar cheese -- shredded
1/3 cup corn flakes -- crushed
1 garlic clove -- minced
1 teaspoon oregano
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon pepper

1. In a large re-sealable plastic bag, or a shallow non-aluminum dish, combine vegetable juice and chicken. Place chicken with the meat side down in the juice. Marinate for 20-30 minutes at room temperature, or 3 hours in the refrigerator.
2. Preheat oven to 375F. Drain chicken and discard the marinade. Prepare a baking sheet with non-stick cooking spray.
3. Combine all remaining ingredients in a shallow bowl or pie plate. Dip chicken into the corn flake mixture, coating the meat side thoroughly. Place on baking sheet. Sprinkle any remaining crumb mixture over the chicken.
4. Bake for 1 hour, until chicken is crisp and golden. Timing will be approximately 40 minutes if using boneless breasts.

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Per Serving: 189 Calories; 5g Fat; 31g Protein; 4g Carbohydrate; 1g Dietary Fiber; 80mg Cholesterol; 443mg Sodium.

Mexican Pot Roast
Serving Size : 10
4 pounds roast, trimmed
Salt and pepper
1 Tablespoon oil
1 cup onion -- cut in 1/2 inch dice
1 clove garlic -- minced
30 ounces kidney beans, canned
15 1/2 ounces tomatoes, canned
8 ounces green chiles
1 teaspoon salt
1/2 teaspoon oregano
1/2 teaspoon pepper
1/4 teaspoon red pepper flakes
3 1/2 ounces black olives -- sliced

1. Preheat oven to 325F.
2. Season meat with salt and pepper. Heat oil over high heat in a Dutch oven. Brown quickly on all sides and remove to a plate.
2. Add onion and garlic to the pot and saute until tender. Add all other ingredients except olives. Heat to boiling, then reduce heat to a simmer. Return meat to the pot, and submerge in the liquid. Top with olives.
3. Cover tightly; cook at 325F for about 3 hours until fork tender.

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Per Serving: 365 Calories; 12g Fat; 45g Protein; 18g Carbohydrate; 4g Dietary Fiber; 105mg Cholesterol; 765mg

Recipes are from In Your Own Kitchen by Karel Anne Tieszen Book is available from and

For questions regarding the meal plan chart, please email
Sherman 4201 Texoma Pkwy (903) 892 -8123 Ardmore 2624 S. Commerce (580) 223-0946
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