SUNDAY: Our family is putting Pork Medallions With Cinnamon Couscous and Mango Chutney (see recipe) on our favorites list. Serve with steamed fresh zucchini, a mixed greens salad and crusty rolls. Buy or make banana pudding for dessert.
MONDAY: Stop by the deli for the always popular barbecued rotisserie chicken. While you're there, pick up some macaroni salad and coleslaw. Make cornbread and slice watermelon for dessert.
Plan ahead: Save enough coleslaw and watermelon for Tuesday.
TUESDAY: Keep it simple tonight and make Pinto Bean Chili. Heat 2 tablespoons olive oil in a Dutch oven on medium. Add 1 onion (finely chopped); cook 7 minutes or until softened. Add 3 cloves garlic (minced); cook 1 minute. Stir in 2 tablespoons chile powder, 1/4 teaspoon chipotle chile powder and 3/4 teaspoon cumin. Stir in 3 tablespoons tomato paste. Add 3 1/2 cups unsalted vegetable broth, 8 ounces frozen white kernel corn and 1 (8-ounce) can tomato sauce. Stir in 4 (15-ounce) cans pinto beans (rinsed). Cover; bring to boil. Reduce heat to medium-low and simmer about 30 minutes. Stir in a handful of chopped fresh cilantro and serve with grated sharp cheddar cheese, finely chopped red onion, sour cream and corn chips for garnish. (Adapted from Meatless in Cowtown by Laura Samuel Meyn and Anthony Head; Running Press, 2015.) Serve with leftover coleslaw and add guacamole. Leftover watermelon is a sweet summer dessert.
WEDNESDAY: Here come the kids for Chicken Calzones. Heat oven to 400 degrees. Coat a baking sheet with cooking spray. On a lightly floured surface, roll 16 ounces of refrigerated pizza dough to form a 9-by-14-inch rectangle (1/4-inch thick). Transfer to baking sheet. Spread 1/2 cup pizza sauce, 1 cup shredded part-skim mozzarella cheese, 1 cup cooked shredded carrots and 1 (6-ounce) can drained chicken breast over half the dough. Fold other half of dough over filling. Seal edges by pressing with the tines of a fork. Prick top with fork and coat with cooking spray. Bake 20 to 25 minutes or until crust is lightly browned. Cool 5 minutes before cutting. Add celery sticks to munch on. For dessert, make a Sunshine Lemon Smoothie. In a blender, combine 2 cups milk, 2 cups lemon yogurt, 1/2 cup ice and 3 tablespoons powdered lemonade mix. Blend until mixture is smooth and creamy. Pour and drink.
THURSDAY: The family was always at the table on time when this Meatloaf (see recipe) was on the menu. Serve the updated family favorite with baked potatoes and top with sour cream. We had fresh green beans from the garden, along with my dad's specialty, homegrown tomatoes (sliced). For dessert, peaches were all we wanted.
Plan ahead: Save enough meatloaf and tomatoes and bake extra potatoes for Friday.
FRIDAY: Slice the leftovers for meatloaf sandwiches on whole-grain bread slathered with mayonnaise; add a lettuce leaf. Alongside, Cucumber Dill Potato Salad is perfect. In a small bowl, combine 3/4 cup plain yogurt or sour cream, 1/2 cup seeded and diced cucumber, 2 tablespoons chopped fresh dill, 1 teaspoon light brown sugar, 1/2 teaspoon coarse salt, 1/2 teaspoon hot pepper sauce, and 1/4 teaspoon white or black pepper. Reserve half of dressing; toss the other half with diced and peeled (leftover) baked potatoes. Add sliced tomatoes. Fresh plums make a dandy dessert.
Plan ahead: Save remaining half of the cucumber dill dressing for Saturday.
SATURDAY: Showcase your entertaining skills with your grilled salmon with Cucumber Dill Sauce (leftover). Serve the delicious combo with roasted red potatoes and steamed fresh asparagus. Add baguettes. For a special treat, slice Million-Dollar Pound Cake (see recipe) for dessert and top it with fresh strawberries.
THE RECIPES
Pork Medallions With Cinnamon Couscous and Mango Chutney
1/4 teaspoon coarse salt
1 1/4 teaspoons pepper
2 teaspoons cumin
2 teaspoons chile powder
1 pound pork tenderloin, well-trimmed and cut into 3/4-inch pieces
2 1/2 cups water
1 teaspoon cinnamon
1 teaspoon butter
1 1/2 cups couscous
Mango (or peach) chutney for garnish
Combine salt, pepper, cumin and chile powder; rub mixture over all surfaces of medallions.
Heat broiler. Broil 6 to 8 minutes or until meat thermometer registers 145 degrees; turn once.
Meanwhile, in a large saucepan, bring water, cinnamon and butter to boil; stir in couscous. Cover, remove from heat and let stand 5 minutes. Serve medallions with couscous and chutney.
Makes 4 servings.
Nutrition information: Each serving contains approximately 380 calories, 30 g protein, 5 g fat, 52 g carbohydrate, 62 mg cholesterol, 210 mg sodium and 4 g fiber.
Carbohydrate count: 3 1/2.
Meatloaf
1 medium green bell pepper, chopped
2 medium onions, chopped
1 pound lean ground beef
1 pound ground turkey breast
2 egg whites
1 whole egg
5 cups bran flakes or cornflakes
2 (10 3/4-ounce) cans condensed tomato soup, divided use
1 teaspoon dried thyme
1 teaspoon coarse salt
Ground black pepper
In a 1-quart measure, combine bell pepper and onions. Cover and microwave on 100 percent power for 4 to 5 minutes or until softened; drain.
In a large mixing bowl, combine the cooked pepper and onions, beef, turkey, egg whites, egg, cereal, 1 can of the soup, thyme, salt and pepper. Mix all ingredients together (do not over-mix). Place half the mixture on a microwave-safe baking rack or bacon rack and shape into a loaf; coat with half the remaining tomato soup. Cover with wax paper. Microwave on high 9 to 12 minutes or until internal temperature reaches 165 degrees. Remove from microwave. Cover loaf with foil and let stand 3 to 4 minutes. Slice and serve. While the first meatloaf is standing, repeat process with the other loaf; wrap and refrigerate.
Makes 8 servings.
Nutrition information: Each serving contains approximately 325 calories, 31 g protein, 8 g fat, 36 g carbohydrate, 91 mg cholesterol, 803 mg sodium and 6 g fiber.
Carbohydrate count: 2 1/2.
Million-Dollar Pound Cake
1 pound butter, softened
3 cups granulated sugar
6 eggs
4 cups all-purpose flour
3/4 cup whole milk
1 teaspoon almond extract
1 teaspoon pure vanilla extract
Heat oven to 300 degrees.
Beat butter with an electric mixer on medium until creamy and lighter-yellow color. Gradually add sugar, beating on medium, until a fluffy white. Add eggs, 1 at a time, beating just until yolk disappears. Add flour to creamed mixture, alternating with milk; begin and end with flour. Beat at low speed until just blended after each addition. (Batter should be smooth and flour should be well incorporated. If batter has lumps, stir gently with a rubber spatula.) Stir in almond extract and vanilla extract.
Pour batter into a greased and floured 10-inch tube pan. (To grease pan: Use butter or vegetable shortening, greasing every part of pan. Sprinkle with a light coating of flour over greased surface.) Bake 1 hour and 40 minutes or until a long wooden pick inserted in center of cake comes out clean. Cool in pan on wire rack 10 to 15 minutes. Remove from pan; cool completely on wire rack.
Makes 16 servings.
Nutrition information: Each serving contains approximately 500 calories, 6 g protein, 26 g fat, 62 g carbohydrate, 132 mg cholesterol, 235 mg sodium and 1 g fiber.
Carbohydrate count: 4.
Adapted from Southern Living magazine
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 07/22/2015