SUNDAY: Take the family's senses to the islands with Caribbean Chicken Stew (see recipe). Ladle the stew over rice and add a romaine salad on the side. Serve with crusty rolls. For dessert, pineapple upside-down cake (from a mix) is easy.
Plan ahead: Save enough stew, rice and cake for Monday.
MONDAY: Cook once and enjoy the result of your labor twice by serving leftover chicken stew over rice. Add Fresh Carrot Salad. In a medium bowl, whisk together 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 clove garlic (minced), 3/4 teaspoon ground coriander, 1/8 teaspoon cinnamon, 1/2 teaspoon smoked paprika, 1/2 fresh red jalapeno or Fresno pepper (seeded and very thinly sliced) and 1/2 teaspoon coarse salt. Toss with 8 ounces grated carrots and 1/2 cup chopped cilantro. (Add cilantro just before serving.) Adapted from Date Night In by Ashley Rodriguez (Running Press). Serve with whole-grain bread. Slice the leftover cake for dessert.
Plan ahead: Save enough carrot salad for Tuesday.
TUESDAY: Watch the kids lap up Skillet Corn Dogs. Prepare 1 (7 1/4-ounce) package macaroni and cheese according to package directions. Meanwhile, cook 1 pound hot dogs (sliced) in a large nonstick skillet on medium-high for 4 to 5 minutes or until browned. Add 1 (15 1/4-ounce) can corn (rinsed and well drained) and the mac and cheese; mix well and cook until heated through. Serve with leftover Fresh Carrot Salad and bread sticks. Orange slices are dessert.
WEDNESDAY: For your no-meat dinner, make easy Fettuccine With Ricotta, Tomatoes and Basil. Cook 1 (9-ounce) package refrigerated fettuccine according to package directions. Drain and return to pan. In a medium bowl, mix together 3 tablespoons butter, 3/4 cup part skim milk ricotta cheese and 1/4 cup freshly grated parmesan cheese. Toss with hot fettuccine. Top with 1 large chopped tomato, 2 tablespoons chopped fresh basil and 2 more tablespoons grated parmesan cheese. Serve with mixed greens and garlic bread. Scoop strawberry ice cream for dessert.
Plan ahead: Save enough ice cream for Saturday.
THURSDAY: When I'm searching for dinner ideas, I sometimes turn to a packaged slow-cooker seasoning mix such as Lawry's or McCormick chicken chili. Prepare the chili according to the recipe on the package and add your own touch. Add a packaged Caesar salad and corn muffins to round out the meal. Kiwi works for dessert.
FRIDAY: On a cold winter's night, warm up with a bowl of hearty Potato Chowder (see recipe). Serve with a lettuce wedge and garnish with chopped hard-cooked eggs. Add whole-grain rolls. Red and green grapes are a quick dessert.
SATURDAY: Make it easy on yourself and prepare Spaghetti With Clams (see recipe) for your guests. Serve with steamed broccoli and drizzle with fresh lemon juice. Add a red-tipped lettuce salad and crusty bread. Leftover ice cream drizzled with hot fudge sauce and a little orange liqueur finishes the meal.
THE RECIPES
Caribbean Chicken Stew
1 tablespoon canola oil
2 medium onions, cut into 1-inch pieces
4 bone-in skinless chicken thighs
4 bone-in skinless chicken drumsticks
4 1/2 cups unsalted chicken broth
2 1/2 pounds sweet potatoes, peeled and cut into 1-inch pieces
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 (10-ounce) package frozen corn
1/2 to 1 teaspoon crushed red pepper
1/4 teaspoon coarse salt
1 teaspoon ground ginger
1 cup light coconut milk
In a Dutch oven, heat oil on medium and cook onions 5 minutes or until softened; stir occasionally. Add chicken and broth. Bring to boil; reduce heat to low. Cover and simmer 30 minutes. Remove chicken to a bowl; set aside. To broth, add sweet potatoes, tomatoes and juice, corn, crushed red pepper and salt. Return to boil; reduce heat. Cover and simmer 10 to 15 minutes or until vegetables are softened.
Meanwhile, remove chicken meat from bones; discard bones. Chop or shred meat; set aside. Skim fat from broth mixture. Using a slotted spoon, remove 1 1/2 cups of the vegetables. Remove 1 cup liquid. Let cool slightly. Transfer cooled vegetables and liquid to a food processor. Cover and process until smooth; return to Dutch oven. Add chicken and ginger to stew; heat through. Stir in coconut milk and serve.
Makes 8 servings.
Nutrition information: Each serving contains approximately 345 calories, 21 g protein, 9 g fat, 45 g carbohydrate, 95 mg cholesterol, 300 mg sodium and 6 g fiber.
Carbohydrate choices: 3.
Potato Chowder
3 slices bacon
1 medium onion, chopped
1 rib celery, sliced
2 large potatoes, peeled and cut into chunks
1 teaspoon Dijon mustard
1 cup water
1 1/2 cups 1 percent milk
1 (10 3/4-ounce) can condensed cream of chicken soup
Chopped fresh Italian parsley for garnish
In a large saucepan, cook bacon over medium until crisp. Remove bacon, reserving 1 tablespoon bacon drippings in saucepan. Drain bacon on paper towels; crumble and set aside. Add onion and celery to hot drippings. Cook on medium 5 minutes or until softened. Stir in potatoes, mustard and water. Bring to boil; reduce heat. Cover and simmer 15 minutes or just until potatoes are tender. Stir in milk and soup. Heat through but do not boil. Stir in bacon. Ladle into bowls and garnish with parsley.
Makes 6 servings.
Nutrition information: Each serving (prepared with 1 percent milk and reduced-sodium, reduced-fat soup) contains approximately 170 calories, 6 g protein, 6 g fat, 24 g carbohydrate, 12 mg cholesterol, 318 mg sodium and 3 g fiber.
Carbohydrate choices: 1 1/2.
Spaghetti With Clams
12 ounces whole-wheat spaghetti
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
4 tablespoons finely chopped Italian parsley, divided use
1/4 cup dry white wine
2 (10-ounce) cans baby clams, drained, liquid reserved
Ground black pepper
2 teaspoons freshly grated lemon zest
3 tablespoons dry bread crumbs, divided use
Cook pasta according to package directions.
Meanwhile, heat oil in a large skillet over medium-high. Add garlic and 2 tablespoons parsley; cook 1 to 2 minutes, stirring, until the garlic is light golden. Add wine and 1 cup reserved clam liquid. Bring to a boil. Cook 4 minutes. Add clams and remove from heat. Season with pepper. Drain pasta. Add to pan with clams and sauce. Add zest, 2 tablespoons bread crumbs and remaining parsley; place over medium-high heat and toss well. Serve immediately, sprinkled with remaining bread crumbs.
Makes 4 servings.
Nutrition information: Each serving contains approximately 427 calories, 25 g protein, 5 g fat, 76 g carbohydrate, 48 mg cholesterol, 719 mg sodium and 11 g fiber.
Carbohydrate choices: 5.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 02/25/2015