7 day menu planner

Grilled Strip Steaks
Grilled Strip Steaks

SUNDAY: Enjoy Asian Barbecued Chicken (see recipe) for family day. Serve it with jasmine rice and sugar snap peas. Add a bibb lettuce salad and baguettes. Top vanilla ice cream with Peach Sauce for dessert. Peel and slice 2 fresh peaches. In a small sauce pan combine the peaches with 1/4 cup orange juice, mashing the peach into chunks and cook until soft. Sweeten to taste with sugar. Chill until ready to serve. Spoon over ice cream.

Plan ahead: Prepare enough chicken and save enough ice cream for Monday.

MONDAY: You can celebrate Labor Day with the kids by skipping the labor part and serving the leftover chicken along with your baked beans and coleslaw for the festive occasion. Serve with sliced tomatoes, deviled eggs and whole-grain rolls. Scoop the leftover ice cream over brownies when it's time for dessert.

Plan ahead: Save enough brownies for Thursday.

TUESDAY: We never get tired of budget-stretching meatloaf, especially if it's as tasty as Italian Meatloaf With Fresh Basil and Provolone (see recipe). Meatloaf is best with homemade mashed potatoes. Add a spinach salad with red onion rings and crusty rolls. Fresh plums are great for dessert.

Plan ahead: Save enough meatloaf for Wednesday.

WEDNESDAY: Dinner will be a breeze tonight because you're making Broiled Open-Face Meatloaf Sandwiches on Italian bread. Top with marinara sauce and sprinkle with parmesan. Broil until bubbly. Add a lettuce wedge. For dessert, what could be better than a nectarine?

THURSDAY: Use your microwave and some of the bountiful summer bell peppers for Chickpea and Couscous Stuffed Peppers (see recipe). Add fresh green beans, a mixed greens salad and sourdough bread. Serve the leftover brownies and fresh apricots for dessert.

FRIDAY: Make it fast with Fettuccine With Broccoli-Clam Sauce. Cook fettuccine according to package directions. Add fresh broccoli florets to boiling pasta water 5 minutes before fettuccine will be done. Drain; toss with heated clam sauce (jarred). Add packaged greens and garlic bread. Fresh cherries are dessert.

SATURDAY: Take it easy and serve your guests Grilled Strip Steaks tonight. Combine 2 tablespoons chopped fresh thyme, 1 tablespoon chopped fresh oregano, 2 teaspoons lemon zest, 3 cloves garlic (chopped) and 1/4 teaspoon pepper; reserve 2 teaspoons of the mixture for garnish. Press seasoning evenly on 2 (10-ounce, 1-inch thick) beef boneless strip steaks. Grill 11 to 15 minutes for medium-rare to medium doneness; turn occasionally. Let stand 5 minutes. Carve into slices; sprinkle with remaining seasoning. Roasted potatoes, a romaine salad and crusty rolls are perfect side dishes. Muffin Berry Shortcakes are a delicious dessert. Toast split blueberry muffins, cut-side down, in a toaster oven or buttered skillet. Cool and top with whipped cream and sliced fresh strawberries.

THE RECIPES

Asian Barbecue Chicken

1/4 cup hoisin sauce

1/4 cup honey

1/4 cup soy sauce

2 tablespoons orange juice

4 cloves garlic, minced

2 tablespoons chopped green onions, plus more for garnish

1 teaspoon grated fresh ginger

1/8 teaspoon ground red pepper (cayenne)

3 pounds bone-in, skinless chicken thighs

Heat broiler.

In a medium bowl, mix together hoisin sauce, honey, soy sauce, orange juice, garlic, green onions, ginger and cayenne pepper. Pour into resealable plastic bag, add chicken, turn to coat, refrigerate 1 to 2 hours. Remove chicken. Transfer marinade to a small sauce pan and boil for 2 minutes. Arrange thighs on rack of foil-lined broiler pan coated with cooking spray. Broil for 15 minutes; turn and broil 10 minutes more or until chicken reaches an internal temperature of 165 degrees, basting occasionally with marinade, taking care not to burn. Garnish with green onions and serve.

Makes 8 servings.

Nutrition information: Each serving (prepared with reduced-sodium soy sauce) contains approximately 183 calories, 23 g protein, 8 g fat, 3 g carbohydrate, 132 mg cholesterol, 325 mg sodium and no fiber.

Carbohydrate choices: 0.

Italian Meatloaf With Fresh Basil and Provolone

1 cup boiling water

1/2 cup sun-dried tomatoes, packed without oil

1/2 cup PLUS 1/3 cup ketchup, divided use

1 cup seasoned bread crumbs

3/4 cup finely chopped onion

3/4 cup chopped fresh basil

1/2 cup shredded provolone cheese

2 egg whites

2 cloves garlic, minced

1 pound ground beef sirloin

Heat oven to 350 degrees.

Combine water and tomatoes in a bowl; let stand for 30 minutes or until soft. Drain tomatoes; finely chop. Set aside.

Combine 1/2 cup ketchup, bread crumbs, onion, basil, provolone, egg whites, garlic and beef in a large bowl. Add tomatoes to mixture. Shape meat into a 9-by-5-inch loaf and place on a broiler pan rack coated with cooking spray. (Line broiler pan with foil for easy cleanup.) Spread the remaining 1/3 cup ketchup over loaf. Bake 1 hour or until internal temperature reaches 160 degrees. Tent with foil; let stand 10 minutes before slicing.

Makes 12 slices.

Nutrition information: Each slice contains approximately 141 calories, 12 g protein, 4 g fat, 15 g carbohydrate, 24 mg cholesterol, 386 mg sodium and 1 g fiber.

Carbohydrate choices: 1.

Chickpea and Couscous Stuffed Peppers

4 large red bell peppers

4 teaspoons olive oil

4 cloves garlic, minced

1 teaspoon cumin

1 teaspoon turmeric

1/2 teaspoon cinnamon

2 2/3 cups chickpeas, rinsed and drained

1 1/2 cups vegetable broth

2/3 cup couscous

1 cup crumbled feta cheese, divided use

1/4 cup chopped fresh mint, divided use

1/4 cup hot mango chutney, divided use

Cut peppers in half lengthwise and remove seeds and membranes. Arrange in a 9-by-13-inch baking dish. Cover with plastic wrap. Microwave on 100 percent power for 8 minutes; drain. Return peppers to dish; set aside.

Meanwhile, heat oil in a large pan on medium. Add garlic; cook 2 minutes. Add cumin, turmeric and cinnamon and cook 30 seconds. Stir in chickpeas and broth; bring to boil. Stir in couscous; remove from heat. Cover and let stand 5 minutes or until liquid is absorbed. Stir in 1/3 cup cheese and 2 tablespoons mint. Divide mixture evenly among pepper halves in dish. Top peppers with remaining cheese, mint and the chutney. If desired, broil in oven for 2 minutes or until browned.

Makes 8 pepper halves.

Nutrition information: Each pepper half (prepared with reduced-sodium chickpeas and reduced-fat cheese) contains 230 calories, 11 g protein, 6 g fat, 34 g carbohydrate, 7 mg cholesterol, 469 mg sodium and 6 g fiber.

Carbohydrate choices: 2.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:

susan@7daymenu.com

Food on 08/20/2014

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