SUNDAY: The family will look forward to your grilled chicken breasts with roasted red potatoes alongside. Dress up the table with Peach, Tomato and Burrata Salad (see recipe). Add crusty bread. For dessert, stop by the bakery for a Boston cream pie.
Plan ahead: Grill 2 extra chicken breasts and save enough Boston cream pie for Monday.
MONDAY: Make use of leftover chicken breasts in Hawaiian Soft Tacos. Cut leftover chicken into 1/2-inch strips. Heat 2 (16-ounce) cans chili beans (lightly drained). Spoon about 1/3 cup beans into middle of 8 (7- to 8-inch) flour tortillas. Divide and top tortillas with the sliced chicken, diced fresh pineapple (1 cup total) and chopped green onions (1/2 cup total). Fold over and serve with rice. Leftover Boston cream pie is dessert.
Plan ahead: Prepare enough rice for Wednesday.
TUESDAY: This Cheesy Pasta and Bean Bake is kid-friendly. Heat oven to 375 degrees. Prepare 1 pound penne pasta according to package directions; drain and return to pot. Stir in 1 (14 1/2-ounce) can diced tomatoes, 2 (16-ounce) cans kidney beans (rinsed) and 1 (26-ounce) jar of any red pasta sauce. Transfer to a 3-quart baking dish coated with cooking spray and top with 1 cup shredded mozzarella cheese. Bake 20 minutes or until cheese is melted and golden. Serve with red bell pepper sticks and ranch dressing for dipping. Add soft rolls. A fun way to eat kiwi is to halve it and eat it with a spoon for dessert.
WEDNESDAY: You'll impress everyone with your fast and delicious Greek-Style Meatball Kebabs. Heat oven to 350 degrees. Alternately thread 1 (16- to 18-ounce) package frozen turkey or beef meatballs with 1 red or green bell pepper (cut into 3/4-inch pieces) on 4 to 6 metal skewers. Bake 20 minutes. Meanwhile, make a Yogurt Sauce. Mix 1 cup plain yogurt, 1/4 cup diced seeded cucumber, 1 large clove minced garlic, and coarse salt and pepper to taste. Serve the sauce with the kebabs and leftover rice. Add a packaged green salad and whole-grain rolls. Fresh nectarines are a refreshing dessert.
Tip: To defrost meatballs quickly, place them on a paper towel-lined microwavable plate. Microwave on 30 percent power 3 to 4 minutes.
THURSDAY: Save money and calories with Turkey-Onion Burgers on whole-grain hamburger buns. Mix ground turkey with dry onion-mushroom soup mix, form into patties and cook as desired. Serve with Red Cabbage Slaw. Toss shredded red cabbage with bottled coleslaw dressing and caraway seeds. Add corn-on-the-cob. For dessert, red and green grapes are good.
FRIDAY: Start your no-meat dinner with an Antipasto Platter. Arrange marinated artichokes, drained roasted red peppers, mushrooms and olives from the deli (or jarred) on a lettuce-lined platter. That was easy, and so is your entree: frozen vegetable lasagna. Serve with garlic bread. For a simple dessert, dragon fruit passes the test.
SATURDAY: Invite guests for Pork Stir-Fry (see recipe). Serve the sweet-hot combo over cellophane noodles or rice. Add a mixed greens salad and crusty bread. For dessert, Pineapple Brulee (see recipe) will impress any guest.
Tip: Look for cellophane noodles in the ethnic section of your supermarket.
THE RECIPES
Peach, Tomato and Burrata Salad
3 firm, ripe peaches, pitted and thinly sliced
2 ripe medium tomatoes, thinly sliced
1/4 teaspoon coarse salt
8 ounces fresh burrata cheese or fresh mozzarella cheese
12 fresh basil leaves, torn into bits
1/4 cup extra-virgin olive oil
Alternate peach and tomato slices on a platter. Sprinkle lightly with salt. Cut the burrata into chunks and place them in center of the peaches and tomatoes. Scatter basil on top; drizzle with oil and serve.
Makes 4 servings.
Nutrition information: Each serving contains approximately 337 calories, 12 g protein, 28 g fat, 13 g carbohydrate, 41 mg cholesterol, 154 mg sodium and 2 g fiber.
Carbohydrate choices: 1.
Recipe adapted from The Italian Vegetable Cookbook by Michele Scicolone
Pork Stir-Fry
12 ounces boneless pork loin, sliced into 1/8-by-2-inch strips
1 teaspoon chile powder
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon cumin
1 tablespoon cornstarch
1/3 cup water
2 teaspoons soy sauce
1 tablespoon canola oil
1 cup thinly sliced carrots
3 cups coarsely chopped bok choy
1 small red bell pepper, cut into 1/2-inch strips
1/4 cup walnut pieces
In a resealable plastic bag, combine pork, chile powder, red pepper flakes and cumin; shake to distribute spices.
Mix together cornstarch, water and soy sauce; set aside.
Heat oil in a large skillet over burner set at medium-high. Add pork strips and carrots and stir-fry 4 minutes. Add bok choy and red bell pepper to skillet; stir-fry 4 more minutes or until vegetables are softened. Add soy sauce mixture and walnuts; stir-fry 1 minute or until sauce is thickened and bubbly. Serve immediately.
Makes 4 servings.
Nutrition information: Each serving (prepared with reduced-sodium soy sauce) contains approximately 206 calories, 16 g protein, 12 g fat, 9 g carbohydrate, 43 mg cholesterol, 174 mg sodium and 3 g fiber.
Carbohydrate choices: 1/2.
Pineapple Brulee
4 (1-inch) slices fresh pineapple, peeled and cored
1/4 cup packed light brown sugar, divided use
4 scoops any fruit sorbet
Fresh mint sprigs for garnish
Heat broiler. Line broiler rack with foil.
Place pineapple on foil; sprinkle each slice with 1 tablespoon brown sugar. Broil 4 inches from heat 2 to 3 minutes, until sugar melts and bubbles. Place on serving plates; top with sorbet. Spoon juices from foil around pineapple. Garnish with mint if desired.
Makes 4 servings.
Nutrition information: Each serving contains approximately 150 calories, 1 g protein, no fat, 38 g carbohydrate, no cholesterol, 9 mg sodium and 1 g fiber.
Carbohydrate choices: 21/2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 09/10/2014