SUNDAY: Make the family meal a simple one by serving a ham steak. Baked Sweet Potatoes are a perfect accompaniment. Slash the tops of the potatoes and sprinkle with light brown sugar; squeeze a little fresh lemon juice over the tops as well. Add Green Beans With Mushrooms to the menu. Microwave 2 (9- or 10-ounce) packages frozen French (or thin) green beans according to package directions; drain. Add 1 (8-ounce) package sliced fresh mushrooms; microwave on high (100 percent power) 2 minutes; drain. Combine 1 tablespoon melted butter, 1/2 teaspoon dried rosemary and 1/2 teaspoon dried basil; pour over beans and mushrooms and toss to coat. Serve with biscuits. For dessert, make everyone happy with Apple Dumplings (see recipe).
MONDAY: When the kids see Chili Dogs on the dinner menu, you'll see your little angels smile. Top hot dogs (on toasted whole-grain buns) with (heated) canned vegetarian chili and any shredded cheese. On the side, they'll love tater tots and carrot salad. For dessert, make instant chocolate pudding and add sliced bananas to the pudding.
Tip: Choose hot dogs with the lowest fat and sodium content you can find. I like Applegate's hot dogs.
Plan ahead: Save enough carrot salad for Tuesday.
TUESDAY: You'll save money with this Tortilla Casserole (see recipe) on the menu. On the side, steamed fresh zucchini adds some color, as does the leftover carrot salad. Pears are an easy dessert.
Plan ahead: Save enough pudding for Wednesday.
WEDNESDAY: Skip meat tonight for Penne Pasta With Chickpeas and Spinach. Cook 8 ounces penne pasta according to package directions; reserve 1/2 cup cooking water. Drain pasta and return to pot; set aside. Meanwhile, heat 1 tablespoon olive oil on medium-high in a large skillet. Add 1 small chopped onion; cook, covered, 4 minutes, stirring often. Stir in 1 clove garlic (crushed) and 1/4 teaspoon dried oregano; cook 30 seconds. Stir in 1 (15-ounce) can chickpeas (rinsed), 1 1/2 tablespoons balsamic vinegar, 3/4 teaspoon coarse salt and 1/4 teaspoon pepper; cook 5 minutes, stirring often. Add 1 (6-ounce) package baby spinach, the chickpea mixture and reserved cooking water to pasta; toss to combine. Serve with lettuce and tomato salad with crumbled feta cheese and flatbread. For dessert, strawberry ice cream is good.
Plan ahead: Save enough ice cream for Friday.
THURSDAY: Up the protein in a packaged Caesar salad by topping it with cooked chicken breast strips. Serve with any soup and bread sticks. Fresh pineapple is a quick dessert.
Plan ahead: Save enough chicken strips for Friday.
FRIDAY: Make Chicken Roll-ups with the leftover chicken strips. Spread flour tortillas with heated refried beans (canned). Top with chicken strips, salsa, shredded lettuce, chopped tomatoes and any shredded cheese. Roll and serve them with packaged yellow rice. Scoop the leftover ice cream for dessert.
SATURDAY: This Angel-Hair Pasta With Gorgonzola Sauce (see recipe) is easy to prepare and will be devoured by your guests. Serve it with a spinach salad with sliced red onion and sliced eggs. Add Italian bread. For dessert, buy a coconut cake.
THE RECIPES
Apple Dumplings
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 (14.1-ounce) package refrigerated pie crusts (2 crusts)
4 apples, such as Gala or Braeburn, peeled, cored and halved
8 teaspoons PLUS 1 tablespoon butter, divided use
1/2 cup light brown sugar, firmly packed
1/2 cup water
1/2 teaspoon pure vanilla extract
Light whipped cream for topping
Heat oven to 475 degrees.
Mix cinnamon and nutmeg in a small bowl. Unroll crusts as directed on package. Sprinkle spice mixture evenly on surface of each crust. Cut each crust into 4 equal pieces. Place 1 apple half in center of each piece of crust. Fill center of each apple half with 1 teaspoon butter. Carefully fold crust up over apple half, pinching seams together to seal. Place dumplings, seam-side down, in 9-by-13-inch baking dish coated with cooking spray. Bake dumplings about 10 minutes or until crust begins to brown.
Meanwhile, bring brown sugar, water and the remaining tablespoon butter to boil in small saucepan. Remove from heat; stir in vanilla and set aside. Reduce oven temperature to 350 degrees. Pour sauce over dumplings. Bake 40 to 45 minutes longer or until apples are tender and golden brown. Serve warm, topped with light whipped cream.
Makes 8 servings.
Nutrition information: Each serving contains approximately 343 calories, 2 g protein, 18 g fat, 46 g carbohydrate, 20 mg cholesterol, 310 mg sodium and 1 g fiber.
Dietary exchanges: 11/2 starch, 1/2 fruit, 1 other carbohydrate, 31/2 fat.
Tortilla Casserole
2 1/2 cups baked tortilla chips, lightly crushed, divided use
1 (10- to 12-ounce) can chicken breast, drained
2 cups salsa
1 cup frozen corn
1/4 cup sour cream
1 tablespoon all-purpose flour
1/2 cup shredded jalapeno or plain cheddar cheese
Thinly sliced fresh jalapeno peppers for garnish
Heat oven to 350 degrees.
Coat a 7-by-11-inch baking dish with cooking spray. Place 1 1/2 cups chips in bottom of dish.
In a medium bowl, combine chicken, salsa, corn, sour cream and flour; mix well. Spoon over chips. Bake, uncovered, 25 minutes. Sprinkle dish with remaining chips and the cheese. Continue baking 5 to 10 more minutes or until heated through and cheese melts. Top with peppers if desired.
Makes 4 servings.
Nutrition information: Each serving (prepared with reduced-fat tortilla chips, sour cream and cheese) contains approximately 292 calories, 23 g protein, 6 g fat, 36 g carbohydrate, 47 mg cholesterol, 727 mg sodium and 3 g fiber.
Dietary exchanges: 2 starch, 1 vegetable, 3 lean meat.
Angel Hair Pasta With Gorgonzola Sauce
10 ounces angel hair pasta
2 cups milk
2 tablespoons all-purpose flour
Coarse salt and pepper to taste
Pinch cayenne pepper
1/2 cup crumbled gorgonzola cheese
1/4 cup green onion tops, finely chopped
Cook pasta according to package directions, but without using oil; reserve 1/2 cup cooking water and then drain. Return pasta to pot.
Meanwhile, whisk together milk and flour in a large nonstick skillet. Add salt and pepper to taste and the cayenne pepper; cook over medium heat, whisking constantly for 5 minutes or until mixture is bubbling and thickened. Add gorgonzola; cook, stirring constantly, until cheese melts. Stir in green onions. Add reserved water to pasta; add sauce and toss to coat.
Makes 4 servings.
Nutrition information: Each serving (prepared with 1 percent milk) contains approximately 381 calories, 17 g protein, 6 g fat, 63 g carbohydrate, 19 mg cholesterol, 251 mg sodium and 3 g fiber.
Dietary exchanges: 4 starch, 1 lean meat.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 03/19/2014