Chicken
SALAD
Makes 2 cups/500 ml (planned leftovers)
All you need:
• 3 cups (750 ml) cubed cooked chicken breasts
• ¼ cup (50 ml) light Miracle Whip®
• 1 ½ Tbsp. (20 ml) cider vinegar
• ½ cup (125 ml) chopped celery
• 4 stalks green onion, chopped
• ¼ cup (50 ml) chopped pecans
• 1/8 tsp. (0.5 ml) garlic powder
• 1/8 tsp. (0.5 ml) salt
• 1/8 tsp. (0.5 ml) pepper
All you do:
1. In a medium bowl, combine all ingredients and mix well.
2. Refrigerate until serving time.
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Grilled White Fish
IN FOIL POUCH
Serves 2
All you need:
• 2 pieces of fish (tilapia or cod or halibut work nicely)
• 1 lemon, sliced
• 1 red onion, sliced
• 1 red pepper, sliced
• 2 Tbsp. (30 ml) olive oil
• ½ tsp (2 ml) salt
• ¼ tsp (1 ml) pepper
All you do:
1. Prepare foil, 2 pieces or heavy foil: 1 foot (30 cm) by 1 ½ foot (45.72 cm) piece.
2. Place in this order onion, fish, lemon, red pepper onto foil.
3. Season with olive oil, salt, pepper, equally.
4. Close foil pouch, seal all edges.
5. Grill/steam pouches on medium high non-direct heat (off to the side of flames or elements)
for about 10 minutes or until fish easily flakes apart.
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Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
Light Chicken
STROGANOFF
Serves 2
All you need:
• 1 tsp. (5 ml) canola oil
• 1 tsp. (5 ml) cornstarch or flour
• 1 cup (250 ml) chopped onion
• Salt and pepper, to taste
• 1 cup (250 ml) sliced mushrooms
• ½ tsp. (2 ml) dried rosemary
• 6 oz. (175 g) cooked chicken, diced
• ½ tsp. (2 ml) thyme
• ½ cup (125 ml) plain Greek yogurt OR ½
cup (125 ml) fat-free sour cream
• 1 ½ cups (375 ml) dry whole wheat pasta
noodles (recommend Ronzoni® Healthy
Harvest)
• ½ cup (125 ml) dry white wine OR (1/2 cup/125 ml lower sodium broth plus 1
Tbsp./15 ml white wine vinegar)
All you do:
1. Cook pasta according to package instructions.
2. In a large skillet, on medium-high heat, add oil, onions, cook until translucent, add
mushrooms, cook another minute, until soft.
3. Add chicken, plain Greek yogurt, wine, cornstarch, salt, pepper, rosemary, thyme. Mix well.
Bring to a boil. Lower heat to a simmer, cook uncovered for about 10 minutes, stirring
often.
4. Divide cooked pasta onto serving plates and top with chicken sauce mixture, divided
evenly.
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Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
Marinated
STEAK
Serves 2 (4 ounces/125 g each)
All you need:
• 9 oz. (255 g) raw lean boneless sirloin, about ¾ inch (1 cm) thick
• ¼ tsp. (1 ml) salt
• Pepper, to taste
• 2 tsp. (10 ml) garlic powder, divided
• ¼ cup (50 ml) dry red wine (can substitute with red wine vinaigrette dressing)
• ½ tsp. (2 ml) parsley
• ½ tsp. (2 ml) oregano
• ½ tsp (2 ml) canola oil
• ¼ cup (50 ml) fresh mushrooms
All you do:
1. Rub the beef with salt, pepper, garlic powder. In a large, sealable bag, combine wine,
parsley, oregano. Place steaks in the marinade and refrigerate for 10-12 hours, turning
often.
2. Remove steaks from the marinade, and pat dry with a paper towel. Discard the
marinade.
3. In a heavy skillet, on high heat, heat the oil and sauté the mushrooms, turning frequently
for about 3 minutes. Add the steaks and sauté (on high heat) for 4-7 minutes on each
side, depending on desired doneness (4 minutes per side for medium rare, 5 minutes
per side for medium, 6 minutes per side for medium-well, 7 minutes per side for well
done).
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Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
Parmesan Baked
PORK CHOPS
Serves 2
All you need:
• 1/2 cup (125 ml) finely ground bread crumbs
• 2 Tbsp. (30 ml) dried parsley flakes
• 3 Tbsp. (45 ml) grated parmesan cheese
• 2 Tbsp. (30 ml) whipped margarine
• 1 tsp. (5 ml) minced garlic
• 2 boneless pork chops
• 1/4 tsp. (1 ml) salt
• 1/8 tsp. (0.5 ml) pepper
All you do:
1. Preheat oven to 375 degrees F (190 degrees C).
2. In a small bowl, combine the bread crumbs, parsley and parmesan.
3. Melt margarine in a skillet, add garlic, and cook on low for about 1 minute.
4. Dip pork chops in garlic margarine, then bread crumbs, coat evenly. Place in a square
casserole dish. Season with salt and pepper, and brush with remaining margarine.
5. Bake uncovered for 40-45 minutes, until internal temperature of pork chops reaches 160
degrees F (70 degrees C).
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Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
Penne with turkey
SPINACH & WALNUTS
Makes 2- 2 ½ cups (500-625 ml)
All you need:
• 2 cups (500 ml) dry penne pasta
• 1 Tbsp. (15 ml)canola oil
• 2 Tbsp. (30 ml) chopped oil-packed sundried tomatoes
• ½ pound (250 g) ground turkey breast
(raw)
• ¼ tsp. (1 ml) salt
• 2 Tbsp. (30 ml) onion flakes
• ¼ tsp. (1 ml) crush red pepper flakes
• 1 tsp. (5 ml) minced garlic
• 2 Tbsp. (30 ml) grated Parmesan cheese
• 2 cups (500 ml) chopped fresh spinach
• 2 Tbsp. (30 ml) chopped toasted walnuts
• ¼ tsp. (1 ml) pepper
• ¼ cup (50 ml) reduced sodium chicken
broth
All you do:
1. Cook pasta according to package instructions.
2. In a large skillet, heat oil, add ground turkey, onion flakes, garlic and sauté until turkey is
cooked, stirring to break up turkey.
3. Add spinach, broth, tomatoes, salt, pepper, red pepper flakes. Cook about 5 minutes, until
spinach is wilted and sauce begins to thicken, stirring occasionally.
4. Combine cooked, drained pasta and turkey, spinach mixture. Toss gently to combine. Dish
onto serving plates, top with Parmesan, divided and toasted walnuts (if desired).
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Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.
Skewered
SHRIMP
Serves 2
All you need:
• 1/2 pound (250 g) fresh or frozen raw shrimp (larger size)
• 1/3 cup (75 ml) Italian dressing
• ½ cup (125 ml) fresh or canned pineapple chunks
• 6 large pitted ripe olives
• 2 whole mushrooms
• ½ green pepper, cut into 1 ½-inch (3.5 cm) squares
All you do:
1. Obtain 15-inch (38 cm) metal skewers.
2. Peel shrimp. (If shrimp is frozen, do not thaw; peel under running cold water.) Make a
shallow cut lengthwise down back of each shrimp; wash out and de-vein.
3. Pour dressing over shrimp and remaining ingredients in sealable plastic bag. Close bag
and refrigerate for at least 4 hours but not longer than 6 hours, turning occasionally.
4. Pre-heat grill to high heat (or set oven to broil, high).
5. Alternate shrimp, pineapple chunks, mushrooms, green peppers and olives on each of
two 15-inch (38 cm) metal skewers, placing an olive on end of each skewer. Reserve
dressing. Grill or broil kabobs about 4 inches (10 cm) from heat, turning and brushing
once with dressing, until shrimp is pink, about 5 minutes total.
SundayDinnerPledge.com or SundayDinnerPledge.ca
Each Home Instead Senior Care® franchise office is independently owned and operated. ©2015 Home Instead, Inc.