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Summer Tomato and Onion Salad
Summer Tomato and Onion Salad

SUNDAY: Make it a relaxed Sunday and buy a meat and cheese platter. Serve the variety of sliced meats and cheeses with coleslaw on the side. Add chips and pickles. Try this Summer Tomato and Onion Salad. In a small bowl, combine 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 1 teaspoon Italian herb seasoning and 1/2 teaspoon sugar; mix to dissolve sugar. On a serving platter, layer 1 medium thinly sliced red onion and 1 pound sliced ripe tomatoes. Drizzle with dressing and 1/3 cup crumbled feta cheese. Add assorted sandwich breads and condiments. Don't forget brownies for dessert.

Plan ahead: Buy enough coleslaw for Monday and enough brownies for Wednesday.

MONDAY: You won't overexert yourself on Labor Day if you use your slow cooker for Barbecue Pulled Pork (see recipe) and serve it on whole-grain hamburger buns. Serve the barbecue with South of the Border Potato Salad (see recipe), a favorite at our house. Add leftover coleslaw. Celebrate further with Blue Angel Cake. Split 1 (14-ounce) angel food cake in half horizontally. Place bottom half on cake plate. Combine 1/2 cup any fruit jam or jelly and 1 tablespoon orange juice. Microwave on 100 percent power for 45 seconds or until jelly is melted. Fold in 2 cups fresh blueberries. Spread 1 cup frozen whipped topping (thawed) on bottom layer of cake; spoon about two-thirds of blueberry mixture over topping. Cover with top cake layer. Spread with additional 1/2 cup whipped topping and spoon remaining blueberry mixture over topping. Garnish with fresh blueberries and fresh mint leaves.

Plan ahead: Save enough barbecue, potato salad and cake for Tuesday.

TUESDAY: Use your leftovers for Barbecue Tacos. Heat the leftover pulled pork and spoon into taco shells; top with jalapeno peppers. Serve with leftover potato salad, pickles and add canned baked beans. Slice the leftover cake for dessert.

WEDNESDAY: Forget meat tonight and enjoy Chili-Walnut Egg Puff. Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. Pour 1 cup egg substitute and 1 whole egg into large bowl. Over eggs, sift combined 1/4 cup flour and 1/2 teaspoon baking powder. Whisk together until completely blended. Mix in 1 cup cottage cheese and 1/2 cup shredded cheddar cheese, 1/2 cup chopped and toasted walnuts and 1 (4-ounce) can chopped green chiles. Pour into baking dish. Bake about 35 minutes or until puffy and set, and knife inserted near center comes out clean. Serve with hash-browned potatoes and add a spinach salad and whole-grain rolls. Sweeten the finish with leftover brownies for dessert.

THURSDAY: Kids will like the flavors of Mexican Chicken Bake (see recipe). Serve with guacamole on shredded lettuce with sour cream. How about a strawberry ice cream cone for dessert?

Plan ahead: Save enough ice cream for Saturday.

FRIDAY: Hold down the food budget with canned Corned Beef Hash. Serve with hard-cooked egg wedges, carrot salad and rye bread. Fresh nectarines are a juicy dessert.

SATURDAY: Caribbean Spiced Cod With Brown Rice is just as delicious as it is easy. In a large skillet, melt 1 tablespoon butter on medium. Add 1 medium diced red bell pepper and 1 1/2 teaspoons jerk seasoning; cook 8 minutes or until tender, stirring occasionally. Stir in 2 cups quick-cooking brown rice, 2 cups boiling water and 1/4 teaspoon coarse salt. Place 4 (6-ounce) cod filets on top of rice mixture. Sprinkle cod with 1/2 teaspoon more jerk seasoning and 1/4 teaspoon coarse salt. Reduce heat to medium-low; cover and simmer 10 to 12 minutes or until cod is opaque throughout and rice is tender. Add fresh green beans, a Boston lettuce salad and baguettes. Top leftover ice cream with toasted coconut.

THE RECIPES

Barbecue Pulled Pork

3 pounds pork loin

1 package slow cooker barbecue pulled pork seasoning (such as McCormick or another brand)

1/2 cup ketchup

1/2 cup firmly packed light brown sugar

1/3 cup cider vinegar

Cut pork into 3 pieces; place in slow cooker.

In a medium bowl, mix together seasoning, ketchup, sugar and vinegar until blended. Pour over pork. Cover and cook 6 hours on low. Remove pork from slow cooker; shred with 2 forks and return to cooker; mix well with sauce and serve.

Makes 10 servings.

Nutrition information: Each serving contains approximately 250 calories, 26 g protein, 7 g fat, 18 g carbohydrate, 68 mg cholesterol, 633 mg sodium and no fiber.

Carbohydrate count: 1.

South of the Border Potato Salad

2 pounds small red potatoes, halved or quartered 3 tablespoons olive oil

1/4 cup cider vinegar

1 tablespoon sugar

1 1/2 teaspoons chile powder

1 teaspoon seasoned salt

1/8 teaspoon hot sauce or to taste

1 (8 3/4-ounce) can shoe-peg corn, rinsed

1 medium carrot, shredded

1/2 cup chopped red bell pepper

1/2 cup sliced black olives

1 small red onion, thinly sliced

Cook potatoes in boiling water 10 minutes or until tender; drain and place in a large bowl. In a small bowl, combine oil, vinegar, sugar, chile powder, seasoned salt and hot sauce. Pour over potatoes; toss gently. Cover with foil. Refrigerate 1 hour. Remove from refrigerator; add corn, carrot, red bell pepper, olives and onion; toss gently. Serve immediately.

Makes 8 servings.

Nutrition information: Each serving contains approximately 186 calories, 3 g protein, 7 g fat, 29 g carbohydrate, no cholesterol, 381 mg sodium and 3 g fiber.

Carbohydrate count: 2.

Mexican Chicken Bake

1 tablespoon canola oil

1/2 cup minced onion

2 1/2 cups cooked shredded chicken breast

1 (4-ounce) can chopped green chiles

1 (1.25-ounce) package taco seasoning mix

8 corn tortillas

1 (15-ounce) can pinto beans, rinsed

2 cups shredded cheddar cheese, divided use

2 cups mild chunky salsa

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray.

Heat oil in a large nonstick skillet on medium. Add onion and cook 4 minutes or until softened. Remove from heat; stir in chicken, chilies and seasoning mix. Set aside. Layer half the tortillas in baking dish. Top with chicken mixture, beans and 1 cup cheese. Layer with remaining tortillas. Top with salsa and remaining cheese. Bake 30 to 35 minutes, or until heated through and cheese is melted.

Makes 8 servings.

Nutrition information: Each serving (prepared reduced-fat cheese) contains approximately 266 calories, 25 g protein, 9 g fat, 23 g carbohydrate, 52 mg cholesterol, sodium varies and 4 g fiber.

Carbohydrate count: 1 1/2.

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

susan@7daymenu.com

Food on 09/02/2015

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