SUNDAY: Serve your family summery and delicious Mediterranean Lamb Cutlets With Kiwi Fruit Salsa (see recipe) and couscous. Add a Boston lettuce salad and flatbread. For dessert, strawberry ice cream is always a favorite.
Plan ahead: Save enough ice cream for Tuesday.
MONDAY: Save some money tonight with Tuna Salad on mixed greens. In a food processor, puree 2 slices whole-grain bread, 1/2 cup unsalted chicken broth, 1/4 cup chopped walnuts, 1/4 cup plain yogurt, 1/4 cup fresh lemon juice, 2 cloves garlic and a pinch of cayenne pepper. Transfer to a bowl and add 2 (6-ounce) cans flaked water-packed albacore tuna (drained), 2 medium chopped carrots, 2 ribs chopped celery and 1/4 cup chopped fresh dill. Season with coarse salt and pepper. Spoon the salad onto a bed of mixed greens. Serve with a glass of chilled tomato juice with a fresh lime wedge on the side, along with baked chips and multigrain rolls. Fresh pineapple is your dessert.
Plan ahead: Save enough tuna salad for Tuesday.
TUESDAY: There's little heating necessary tonight with leftover tuna salad sandwiches on whole-grain toast with sliced tomatoes and lettuce for dinner. Serve with oven fries and sweet pickles. Scoop leftover ice cream for dessert.
WEDNESDAY: Forget about meat tonight and serve Mexican Baked Potatoes. Slash and fluff hot baked potatoes. Top each one with 1/4 cup salsa, 2 tablespoons black beans and 2 tablespoons shredded cheddar cheese. Place under broiler and cook 1 minute or until cheese melts. Top each potato with 1 tablespoon chopped green onions. Serve with a lettuce wedge and hard-cooked egg slices. Add whole-grain rolls. For dessert, spoon fresh sliced strawberries over chocolate pudding.
Plan ahead: Bake extra potatoes for Thursday.
THURSDAY: Keep the kitchen cool with Pepper Jack and Turkey Sandwiches. Spread whole-grain bread slices with stone-ground mustard. Layer romaine, sliced pepper jack cheese, deli smoked turkey slices and sliced tomatoes. Halve sandwiches and serve with Baked Potato Wedges (leftover baked potatoes cut into wedges, coated with cooking spray, and baked in 425-degree oven for 10 minutes or until hot). Blueberries are your dessert.
FRIDAY: Make the kids happy with unusual Sloppy Joe Pierogies. Cook 1 (16.9-ounce) package frozen potato and cheddar pierogies (such as Mrs. T's or another brand) according to package directions; drain well. Meanwhile, heat a large skillet on medium. Cook 1 pound ground turkey breast 5 minutes or until it starts to brown. Add 1/2 cup minced carrots and 1/2 cup minced onions; cook and stir 4 minutes or until soft. Stir in 1 (15.5-ounce) can sloppy Joe sauce; bring to boil. Remove from heat; fold in drained pierogies. Serve in soup bowls. Munch on celery sticks stuffed with cheese spread and add crusty bread. A slice of watermelon is a kid kind of dessert.
SATURDAY: Celebrate Independence Day with Molasses BLT Sliders (see recipe). Add potato salad, coleslaw and deviled eggs for a real picnic. Continue to impress your guests with Blueberry Ice Cream Pie (see recipe).
THE RECIPES
Mediterranean Lamb Cutlets With Kiwi Fruit Salsa
For the lamb:
1 kiwi, peeled
1/2 cup sour cream
1 clove garlic, crushed
12 lamb rib chops (cutlets), 1/4- to 1/2-inch thick
For the salsa:
3 kiwi, peeled and chopped
1 medium fresh peach, peeled and chopped
1 small papaya, peeled, seeded and chopped
1 tablespoon fresh lime juice
2 tablespoons chopped fresh cilantro
Place 1 kiwi, sour cream and garlic in food processor or blender and puree until just blended and kiwi seeds are not broken; set aside. Place lamb in large bowl. Pour kiwi mixture over lamb; turn to coat. Cover and refrigerate 2 hours.
Meanwhile, for the salsa, combine 3 kiwi, peach, papaya, lime juice and cilantro in small bowl; set aside. To cook cutlets, brush excess marinade from cutlets and discard marinade. Grill or broil cutlets 2 to 3 minutes per side on medium or until desired doneness. Serve with salsa.
Makes 6 servings.
Nutrition information: Each serving (prepared with reduced-fat sour cream) contains approximately 240 calories, 28 g protein, 9 g fat, 11 g carbohydrate, 87 mg cholesterol, 80 mg sodium and 2 g fiber.
Carbohydrate count: 1/2.
Molasses BLT Sliders
1 pound lean ground beef
1 tablespoon PLUS 1 teaspoon Grill Mates Molasses Bacon seasoning, divided use
1/2 cup shredded sharp cheddar cheese
1/4 cup mayonnaise
8 slider or small dinner rolls
8 small lettuce leaves
8 slices tomato
In a medium bowl, mix beef, 1 tablespoon seasoning and cheese until blended. Shape into 8 patties (about 21/2 inches in diameter and 1/2-inch thick). Grill on medium heat 3 minutes per side or until sliders are cooked through (160 degrees).
In a small bowl, mix mayonnaise and remaining seasoning. Spread on rolls; top with sliders, lettuce and tomato.
Makes 8 sliders.
Nutrition information: Each serving (prepared with low-fat mayonnaise and reduced-fat cheese) contains approximately 213 calories, 16 g protein, 9 g fat, 18 g carbohydrate, 36 mg cholesterol, 468 mg sodium and 1 g fiber.
Carbohydrate count: 1.
Blueberry Ice Cream Pie
3/4 cup blueberry pie filling
2 pints fat-free vanilla "ice cream," slightly softened
1 (6-ounce) graham cracker pie crust
1/2 cup strawberry sauce
Whipped cream and any fresh berries for garnish
Mix pie filling and 1 pint ice cream; spread in crust. Top with remaining ice cream; freeze until firm. Remove from freezer 5 minutes before serving. Slice, top with strawberry sauce, garnish with whipped cream and berries, and serve.
Makes 10 servings.
Nutrition information: Each serving contains approximately 274 calories, 3 g protein, 11 g fat, 42 g carbohydrate, 23 mg cholesterol, 142 mg sodium and 1 g fiber.
Carbohydrate count: 3.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 06/24/2015