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How to Plan a Meal Part 2


Here's a recipe I like to serve often. Let's plan a meal around it! Remember, your meals should be colorful, and include a variety of textures and temperatures.

Chicken with Fruit Salsa

  • 1/2 cup chopped peeled mango
  • 1 orange, peeled, seeded and chopped
  • 1 pear, unpeeled, chopped
  • 1 8-oz. can pineapple tidbits, drained
  • 2 Tbsp. apple jelly
  • 1 Tbsp. minced jalapeno pepper
  • 2 Tbsp. chopped fresh cilantro
  • 1/4 cup honey
  • 2 Tbsp. apple jelly
  • 1 Tbsp. lemon juice
  • 4 boneless, skinless chicken breast halves

Combine mango, orange, pear, pineapple, 2 Tbsp. apple jelly, jalapeno and cilantro. Mix well and set aside.

Combine honey, 2 Tbsp. apple jelly and lemon juice. Microwave on high until melted, 10-20 seconds and stir well. Brush half of glaze on chicken.

Broil or grill chicken 4-6" from heat for 6 minutes. Turn chicken and brush with remaining glaze. Broil or grill 4-6 minutes longer or until chicken is tender, thoroughly cooked, and juices run clearwhen pricked with knife. Spoon salsa over chicken to serve.

This recipe already helps meet your daily nutritional needs because there are lots of fruits in proportion to the chicken. To balance this meal, go back to our key words and think about temperature, texture, and color. I would add a fresh green lettuce salad (cool temperature, crunchy texture, additional different color), some whole grain rolls (crunchy texture, room temperature), and sparkling water or milk.

As long as you make your dinner plate colorful you can generally be assured that you are eating enough fruits and vegetables and your meals are balanced. Vary texture by adding chewy breads, crunchy grains, and smooth, tender pasta and rice to help add the essential servings of grains. And vary temperatures to help stimulate appetite and make your meals more interesting.

When choosing recipes for your everyday meals, pay attention to nutrients listed as percentage of Daily Values. The Daily Values are set by the USDA to meet the nutritional requirements of the average American. These Values are set for protein, fat, vitamins, minerals, sodium and fiber.

On the next page you'll get more hints and tips for meal planning.

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