7 day menu planner

Red, White and Blue Potato Salad
Red, White and Blue Potato Salad

SUNDAY: The family will welcome Spiced Pork Chops With Fruited Rice. In a small bowl, combine 3/4 teaspoon cumin, 3/4 teaspoon coriander, 1/8 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; rub mixture onto both sides of 4 well-trimmed boneless pork chops (about 5 ounces each and 3/4-inch thick). Heat 2 teaspoons vegetable oil in a large skillet on medium-high; cook chops 5 to 7 minutes, turning once. Meanwhile, prepare 1 cup long-grain rice according to package directions, adding 1/4 cup raisins and 1/4 cup dried apricots (chopped) to cooking water. Serve chops on top of rice mixture. Serve the savory combo with frozen petite green peas and a romaine salad. Add whole-grain rolls. For dessert, make Butterscotch Parfaits. Layer instant vanilla and butterscotch puddings in tall dessert glasses. Top with whipped cream.

Plan ahead: Make enough parfaits for Monday. If time permits, prepare Monday's pasta sauce today.

MONDAY: With so much flavor in Farfalle With Peppers, Artichokes and Capers in White Wine Sauce (see recipe), you'll forget its low cost. Serve with a lettuce wedge and garlic bread. Leftover parfaits are a good dessert.

TUESDAY: You won't miss meat when you have Roasted Vegetable Couscous (see recipe) for dinner. Serve sliced garden-fresh cucumbers dressed in vinegar on the side, along with crusty rolls. For dessert, juicy cantaloupe wedges are perfect.

Plan ahead: Save enough vegetable couscous for Wednesday.

WEDNESDAY: Make Stuffed Pitas with the heated leftover couscous stuffed into whole-grain pita bread. If you'd like, stir canned (drained) chicken breast (or other cooked chicken) into the couscous before heating. Serve coleslaw on the side. Slice watermelon for dessert.

THURSDAY: For a quick meal, spoon store-bought chicken salad on a platter covered with a packaged green salad and top with roasted slivered almonds. Add whole-grain bread. For dessert, fresh cherries couldn't be better.

FRIDAY: No need to make the kids stand on their heads for Upside-Down Pizza. Heat oven to 400 degrees. In a large skillet, cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain well. Stir in 1 (15-ounce) can Italian-style tomato sauce; heat through. Transfer mixture to a shallow 2-quart baking dish. Sprinkle with 1 cup shredded mozzarella cheese. Flatten the dough from a 10-ounce (10-count) package refrigerated biscuits and place on top of cheese. Bake 15 minutes or until biscuits are golden. Serve with celery sticks. For dessert, offer strawberry ice cream.

SATURDAY: Invite friends, fire up the grill and prepare Grilled Tuna Steaks and grilled zucchini (thick slices, cut on the diagonal). Brush tuna and zucchini with balsamic vinaigrette dressing before grilling. Serve with delicious Red, White and Blue Potato Salad (see recipe) and sourdough bread. Make or buy a blueberry pie for dessert.

THE RECIPES

Farfalle With Peppers, Artichokes and Capers in White Wine Sauce

1 pound farfalle (bow tie) pasta

2 tablespoons extra-virgin olive oil

6 large cloves garlic, coarsely chopped

1 medium onion, finely chopped

3 large red bell peppers, cut into 1/2-inch strips

1/2 teaspoon coarse salt

Ground black pepper to taste

1 (14-ounce) can water-packed artichoke hearts, drained and sliced

3 tablespoons capers

1 teaspoon dried oregano

1 cup dry white wine

1 cup boiling water

1/2 cup flat-leaf parsley, finely chopped

Cook pasta according to package directions; drain. Place in a large serving bowl.

Heat oil in a large skillet on medium. Add garlic, onion and peppers. Sprinkle with the salt and pepper to taste. Cover and cook 20 minutes or until crisp-tender, stirring occasionally. Stir in artichokes, capers, oregano, wine, boiling water and parsley. Cover and cook 20 minutes or until the peppers are soft, stirring occasionally. Pour sauce over pasta. Toss to mix.

Makes 8 servings.

Nutrition information: Each serving contains approximately 300 calories, 9 g protein, 5 g fat, 51 g carbohydrate, no cholesterol, 315 mg sodium, 4 g fiber.

Carbohydrate choices: 3 1/2.

Roasted Vegetable Couscous

1 medium sweet potato, peeled and diced

1 red onion, coarsely chopped

2 medium fresh zucchini squash, halved lengthwise and sliced

1 tablespoon olive oil

1/4 teaspoon coarse salt

1/4 teaspoon coarsely ground black peppercorns

2 1/2 cups vegetable broth

1 (12-ounce) package couscous

1/2 cup sliced green onion

1 cup pitted kalamata olives, halved

1 (15-ounce) can chickpeas, rinsed

1/4 cup toasted cashews, coarsely chopped

1/4 cup chopped fresh parsley

1/4 cup fresh orange juice

1/4 teaspoon cinnamon

Ground cayenne pepper to taste

Heat oven to 450 degrees.

In a large bowl, toss sweet potato, onion and zucchini with olive oil, salt and pepper. Spread on a baking sheet and roast 30 minutes or until lightly browned and tender.

Meanwhile, heat broth to a boil. Stir in couscous and green onions; cover and cook 1 more minute. Remove from heat and set aside for 5 minutes, then uncover and fluff with fork. Mix in olives, chickpeas, cashews, parsley, orange juice and cinnamon. Season with a dash of cayenne pepper. Top couscous with roasted vegetables and toss together just before serving.

Makes 8 servings.

Nutrition information: Each serving (prepared using reduced-sodium chickpeas) contains approximately 331 calories, 10 g protein, 9 g fat, 52 g carbohydrate, no cholesterol, 667 mg sodium and 6 g fiber.

Carbohydrate choices: 3 1/2.

Red, White and Blue Potato Salad

2 pounds small red, white and blue potatoes

3/4 cup chopped green onions, divided use

2/3 cup sour cream

1/3 cup mayonnaise

3 tablespoons white wine vinegar

1 tablespoon Dijon mustard

1 teaspoon sugar

1 teaspoon coarse salt

1/2 teaspoon pepper

2 to 3 ounces crumbled blue cheese

Cover potatoes in cold water; bring to boil for 15 minutes or until fork-tender. Drain; cool.

Meanwhile, in a medium bowl, blend half the onions with sour cream, mayonnaise, white wine vinegar, mustard, sugar, salt and pepper. Cover and chill. Cut cooled potatoes into bite-sized pieces and place in a large bowl. Add chilled dressing, blue cheese and remaining green onions; toss gently to coat potatoes. Cover and chill 2 hours to overnight to blend flavors.

Makes 8 servings.

Nutrition information: Each serving (prepared with reduced-fat sour cream and low-fat mayonnaise) contains approximately 171 calories, 5 g protein, 6 g fat, 26 g carbohydrate, 16 mg cholesterol, 495 mg sodium and 3 g fiber.

Carbohydrate choices: 1 1/2.

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

susan@7daymenu.com

Food on 08/27/2014

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