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Basil-Peach Chicken Breasts
Basil-Peach Chicken Breasts

SUNDAY: What better way to enjoy family dinner than with Atlanta chef and cookbook author Virginia Willis' Basil-Peach Chicken Breasts (see recipe) on the menu? Serve the summer combo with rice and a spinach salad. Add biscuits. For dessert, buy or make a carrot cake.

Plan ahead: Save 2 servings of chicken, 4 peach slices and some rice for Monday. Save enough cake for Tuesday.

MONDAY: Make a Chicken, Rice and Peach Salsa Wrap using Sunday's leftovers. Chop and heat the chicken and add rice. Spoon onto a whole-grain flour tortilla and top with the chopped peaches mixed with red salsa; roll and eat. Serve with fresh corn-on-the-cob and coleslaw. A cantaloupe wedge makes a refreshing dessert.

TUESDAY: Make dinner easy tonight with Spaghetti With Creamy Tomato Sauce. Heat 2 cups tomato-basil pasta sauce with 3/4 cup fat-free "half-and-half" (such as Land O' Lakes or another brand). Toss with drained spaghetti. Garnish with freshly grated parmesan cheese. Serve with a packaged greens salad and Italian bread. Slice the leftover cake for dessert.

WEDNESDAY: Keep food costs down with Grilled Cheese and Tomato Sandwiches for dinner. Serve with deli soup and a lettuce wedge. For dessert, peach ice cream.

Plan ahead: Save enough ice cream for Friday.

THURSDAY: Serve the kids burritos for dinner, which you can find in the frozen food case. Serve them with packaged Spanish rice. Increase the vitamin C and add some crunch with red bell pepper rings. For dessert, fresh pineapple with shredded coconut is good.

Plan ahead: Save enough coconut for Friday.

FRIDAY: Easy Crustless Spinach Quiche (see recipe) gives you a healthy dose of calcium along with great flavor. Serve with packaged couscous, a mixed greens salad and whole-grain rolls. Top leftover ice cream with leftover toasted coconut.

SATURDAY: Welcome your friends with Margarita Beef (see recipe). Serve it with Orange Salsa. In a medium bowl, combine 2 oranges (diced and peeled), 1 small red onion (chopped), 1 fresh jalapeno pepper (minced, seeded), 1/4 cup chopped fresh cilantro, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano; mix well. Cover and refrigerate 1 hour. On the side, add rice, a baby romaine salad and sourdough bread. Chocolate meringue pie for dessert.

THE RECIPES

Basil-Peach Chicken Breasts

1 1/2 pounds boneless skinless chicken breasts

Coarse salt and ground black pepper to taste

1 tablespoon olive oil

1 medium shallot, thinly sliced

1 teaspoon grated fresh ginger

2 cloves garlic, finely chopped

12 basil leaves, plus more for garnish

1 cup unsalted chicken broth

4 large peaches, peeled, pitted and sliced 1/4-inch thick (about 2 cups)

Heat oven to 350 degrees.

Pat chicken dry on both sides with paper towels. Season on both sides with salt and pepper.

Heat olive oil in a large ovensafe skillet on medium-high until shimmering. Add chicken and cook 2 minutes per side or until browned. Remove to plate; set aside. Decrease heat to medium; add shallot; cook 3 minutes or until translucent. Add ginger and garlic; cook 45 seconds or until fragrant, stirring constantly. Add chopped basil, chicken broth and peaches. Return chicken to pan; turn to coat. Transfer to oven. Bake 15 minutes or until internal temperature of chicken registers 165 degrees.

Makes 6 servings.

Nutrition information: Each serving contains approximately 177 calories, 25 g protein, 5 g fat, 6 g carbohydrate, 73 mg cholesterol, 153 mg sodium and 1 g fiber.

Carbohydrate count: 1/2.

Recipe adapted from Lighten Up, Y'all by Virginia Willis

Crustless Spinach Quiche

2 teaspoons canola oil

1 medium onion, chopped

1 (10-ounce) package frozen chopped spinach, thawed and drained

1 1/2 cups shredded cheddar cheese

4 egg whites

2 whole eggs

1/3 cup cottage cheese

1/4 teaspoon cayenne pepper

1/8 teaspoon coarse salt

1/8 teaspoon ground nutmeg

Heat oven to 375 degrees.

Coat a 9-inch pie pan with cooking spray.

In a medium skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside. Sprinkle cheddar cheese in pie pan. Top with spinach-onion mixture.

In a medium bowl, whisk egg whites, whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve.

Makes 4 servings.

Nutrition information: Each serving (prepared with reduced-fat cheddar and low-fat cottage cheese) contains approximately 225 calories, 24 g protein, 12 g fat, 9 g carbohydrate, 116 mg cholesterol, 537 mg sodium and 3 g fiber.

Carbohydrate count: 1/2.

Margarita Beef

2/3 cup frozen (thawed) orange juice concentrate

1/2 cup tequila or water

1/3 cup fresh lime juice

2 tablespoons chopped fresh ginger

2 tablespoons olive oil

2 cloves garlic, minced

1 teaspoon coarse salt

1 teaspoon dried oregano

1/4 teaspoon cayenne pepper

1 1/2- to 1 3/4-pound beef top-round steak, cut 1-inch thick

In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade; turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally.

Remove steak; discard marinade. Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve.

Makes 6 servings.

Nutrition information: Each serving contains approximately 185 calories, 25 g protein, 8 g fat, 1 g carbohydrate, 71 mg cholesterol, 370 mg sodium and no fiber.

Carbohydrate count: 0.

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

susan@7daymenu.com

Food on 07/29/2015

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