7day menu planner

Herb-Crusted Mediterranean Pork Tenderloin
Herb-Crusted Mediterranean Pork Tenderloin

SUNDAY: Gather the family for Herb-Crusted Mediterranean Pork Tenderloin. Place 1 (1-pound) pork tenderloin on a large piece of plastic wrap. Rub with olive oil; sprinkle 2 teaspoons dried oregano and 3/4 teaspoon lemon pepper seasoning evenly over surface. Cover tightly in plastic wrap; refrigerate for 2 hours to overnight. When ready to cook, heat grill to medium. Unwrap pork. Make a lengthwise cut through center of, but not through, pork. Open, so pork lies flat. Spread 3 tablespoons mixed olive tapenade on half of pork. Sprinkle with 3 tablespoons crumbled feta cheese. Fold other half of pork over to form original shape. Tie pork with twine at 2-inch intervals. Grill, uncovered, 20 minutes or until internal temperature reaches 145 degrees; turn halfway. Remove pork to cutting board; cover loosely with foil and let cool 5 to 10 minutes. To serve, remove twine and slice. Serve with asparagus, orzo and dinner rolls. Finish with Peach Shortcake, sliced pound cake topped with fresh peaches and whipped cream.

Plan ahead: Grill an extra plain pork tenderloin and save enough peaches for Monday.

MONDAY: No cooking is necessary when (leftover) Pork-Apple Summer Salad (see recipe) is on the menu. Just add crusty bread on the side. Leftover peaches are a simple dessert.

TUESDAY: The kids won't be late for Pizza Macaroni -- two of their favorite "food groups." In a large skillet, cook 1 pound lean ground beef for 6 minutes on medium-high or until no longer pink; drain, wipe pan with paper towel and return meat to pan. Stir in 1 cup pizza sauce, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper, and cook 3 minutes on medium. Add 2 cups hot cooked elbow macaroni; cook 3 minutes or until hot. Sprinkle each serving with 1 tablespoon shredded cheddar cheese. Serve with chopped lettuce salad and soft bread sticks. Fresh pineapple chunks are good for dessert.

WEDNESDAY: Here's a new twist on an old favorite, BLT&G (bacon, lettuce, tomato and guacamole). Spread 4 (8-inch) flour tortillas with 4 ounces cream cheese; top with some salsa and shredded lettuce; spread evenly. Place 2 slices cooked bacon on each tortilla; top each with 2 tablespoons guacamole. Roll and serve immediately. Add baked chips, pickles and celery sticks. For dessert, lemon sherbet is cool.

Plan ahead: Save enough sherbet for Friday.

THURSDAY: I confess that I ate almost the entire batch of this Vegetable Stew myself! I thinned the leftovers to make soup. In a large skillet, heat 1 tablespoon canola oil on medium-high. Add 2 cups diced potatoes and 2 cups chopped onions; cook 6 to 8 minutes or until the potatoes are golden and onions are softened. Add 2 cups sliced fresh zucchini, 1 (15-ounce) can no-salt-added diced tomatoes with juice, 1 cup unsalted vegetable broth and 1 teaspoon Italian seasoning. Bring to boil; reduce heat, cover and simmer 10 minutes on low or until zucchini is tender. Serve with deli egg salad sandwiches. Fresh cherries for dessert.

FRIDAY: Canned tuna is a guaranteed cost-cutter, and Tuna and White Bean Salad (see recipe) has guaranteed good flavor. Serve with Italian bread. Leftover sherbet is an easy dessert.

SATURDAY: No guest will be able to resist your Shrimp and Peppers Over Polenta (see recipe). Serve with fresh green beans and a bibb lettuce salad. Add garlic bread. For dessert, Turtle Terrine is only slightly decadent. Line a 9-by-5-inch loaf pan with foil; spread with 1 pint softened chocolate-chocolate chip ice cream. Drizzle with 1/4 cup caramel sauce; top with 1 pint softened butter pecan ice cream. Repeat layers once. Freeze until hardened. Remove from freezer, turn upside-down, remove foil and let stand a few minutes. Slice and top with whipped cream and toasted pecans.

THE RECIPES

Pork-Apple Summer Salad

For the salad:

1 to 11/2 pounds cooked (leftover) pork tenderloin, diced

2 ribs celery, chopped

1/2 medium red onion, chopped

1 medium red bell pepper, chopped

1/2 medium Granny Smith apple, diced

2 tablespoons fresh chopped basil or 2 teaspoons dried basil

1 teaspoon seasoned salt

6 cups salad greens

1/4 cup toasted walnut halves, for garnish

For the dressing:

1 tablespoon apple cider vinegar

1/3 cup reduced-fat sour cream

1/4 cup low-fat mayonnaise

2 teaspoons sugar

1 teaspoon minced garlic

Coarse salt and pepper to taste

In a large serving bowl, mix together pork, celery, onion, bell pepper, apple, basil and seasoned salt.

In a separate bowl, mix together vinegar, sour cream, mayonnaise, sugar, garlic, and salt and pepper to taste. Pour over pork salad and toss to mix. Arrange greens on 4 individual plates; top with pork salad. Garnish with walnuts and serve.

Makes 4 servings.

Nutrition information: Each serving (prepared with reduced-fat sour cream and low-fat mayonnaise) contains approximately 320 calories, 34 g protein, 13 g fat, 18 g carbohydrate, 93 mg cholesterol, sodium varies and 4 g fiber.

Carbohydrate count: 1.

Tuna and White Bean Salad

1 medium cucumber, peeled, seeded and diced

1/2 cup chopped fresh flatleaf parsley

1 medium red onion, thinly sliced

Juice of 2 lemons

2 tablespoons extra-virgin olive oil

1 teaspoon coarse salt

1/2 teaspoon ground black pepper

2 (15-ounce) cans cannellini beans, rinsed

3 (6-ounce) cans water-packed albacore tuna, drained and flaked

1 (2-ounce) jar diced pimentos, drained

8 cups mixed greens

Combine all ingredients (except mixed greens) in a large bowl; toss to coat and let stand 15 minutes to blend flavors (if time permits). Arrange greens on a serving platter, top with tuna mixture and serve.

Makes 6 servings.

Nutrition information: Each serving (prepared with reduced-sodium beans) contains approximately 289 calories, 29 g protein, 9 g fat, 26 g carbohydrate, 36 mg cholesterol, 709 mg sodium and 8 g fiber.

Carbohydrate count: 2.

Shrimp and Peppers Over Polenta

1/2 cup chopped Canadian bacon

1 large green bell pepper, cut into strips

1 large red bell pepper, cut into strips

1 (10-ounce) can diced tomatoes and green chiles, drained

11/2 pounds medium shrimp, peeled and deveined

1/2 cup sliced green onions

1 (16-ounce) package refrigerated polenta

In a large skillet, cook bacon on medium heat 3 minutes or until lightly browned; stir frequently. Add both peppers; cook 10 minutes, stirring occasionally. Add tomatoes; cook 5 minutes. Add shrimp; cook 3 minutes or until shrimp are pink and opaque throughout. Stir in onions.

Meanwhile, slice and heat polenta according to package directions. Serve shrimp and peppers over polenta.

Makes 4 servings.

Nutrition information: Each serving contains approximately 242 calories, 26 g protein, 2 g fat, 26 g carbohydrate, 288 mg cholesterol, 873 mg sodium, 3 g fiber.

Carbohydrate count: 2.

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

susan@7daymenu.com

Food on 08/26/2015

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