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Sesame-Crusted Cod With Green Beans
Sesame-Crusted Cod With Green Beans

SUNDAY: Use this simple marinade for Broiled Flank Steak. In a resealable plastic bag, combine 1/2 cup dry red wine, 2 teaspoons reduced-sodium soy sauce and 1/4 teaspoon dried thyme. Add 1 (1 1/4- to 1 1/2-pound) flank steak to bag, turn to coat and marinate overnight. Remove steak; discard marinade and pat steak dry. Broil 13 to 18 minutes for medium-rare to medium, 2 to 3 inches from heat. Let stand 5 minutes before slicing crosswise across grain. Serve with Lemony Lentil Salad With Feta (see recipe), tomato wedges topped with fresh sliced basil and whole-grain bread. Buy a chocolate layer cake for dessert and skip most of the icing.

Plan ahead: Save leftover steak and tomato wedges and enough lentil salad for Monday. Save enough cake for Tuesday.

MONDAY: There will be no fuss, no muss tonight with leftover lentil salad. Slice any leftover steak and arrange on top of the salad, along with any leftover tomatoes on the side. Add whole-wheat pita bread. For dessert, melon slices of any type are refreshing.

TUESDAY: Save some pennies tonight and serve Black Bean Chili. In a large pot, combine 2 (15-ounce) cans black beans (rinsed), 1 (10- to 12-ounce) can chicken breast, drained (or 2 cups cooked, diced or shredded), 2 cups lightly drained salsa and 2 (4-ounce) cans chopped green chiles. Heat through, ladle into bowls, and offer fresh chopped cilantro and sour cream for garnishes. Serve with mixed greens and cornbread. Slice the leftover cake for dessert.

Plan ahead: Save enough chili for Wednesday.

WEDNESDAY: The kids won't be able to resist Southwestern Pizza. Heat oven to 375 degrees. Spoon the leftover chili over a large, thin, ready-to-bake pizza crust. Top with shredded jalapeno cheddar cheese (such as Cabot or other brand). Bake 10 to 12 minutes or until heated through and the cheese is melted. Slice and serve with deli carrot salad. For dessert, try red and green grapes.

THURSDAY: For a no-meat dinner, try Mushroom Fettuccine With Sun-Dried Tomatoes (see recipe). Add a spinach salad and garlic bread. Fresh pineapple spears make a good dessert.

FRIDAY: For a super-quick meal, heat any brand of frozen crab cakes and refrigerated hash-browned potatoes. Add deli coleslaw and whole-grain rolls. For dessert, pears are simple.

SATURDAY: This Sesame-Crusted Cod With Green Beans (see recipe), with its mild flavor, is guest-friendly. Serve it with a Boston lettuce salad, oven-roasted potatoes and baguettes. Buy a lemon meringue pie for dessert.

THE RECIPES

Lemony Lentil Salad With Feta

1/3 cup fresh lemon juice

1/3 cup chopped fresh dill

2 teaspoons Dijon mustard

1/4 teaspoon coarse salt and pepper (or to taste)

1/3 cup extra-virgin olive oil

3 cups cooked brown lentils

1 cup crumbled feta cheese

1 medium red bell pepper, seeded and diced (about 1 cup)

1 cup diced seedless cucumber

1/2 cup finely chopped red onion

Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add cooked lentils, feta, bell pepper, cucumber and onion; toss to coat and serve.

Makes 10 servings.

Nutrition information: Each serving (prepared with reduced fat feta cheese) contains approximately 166 calories, 8 g protein, 9 g fat, 15 g carbohydrate, 4 mg cholesterol, 221 mg sodium and 5 g fiber.

Carbohydrate choices: 1.

Mushroom Fettuccine With Sun-Dried Tomatoes

12 ounces fettuccine

1/2 cup thinly sliced marinated sun-dried tomatoes

1 teaspoon olive oil

1 (16-ounce) bag frozen bell peppers and onions

2 teaspoons minced garlic

12 ounces fresh mushrooms (mix of shiitake and white button, stems discarded and halved)

3 1/2 cups milk

3 tablespoons flour

Coarse salt and pepper to taste

1 cup shredded Jarlsberg cheese

Cook pasta according to package directions. With paper towels, remove excess oil from tomatoes; set aside.

Meanwhile, heat oil in a large skillet on medium. Add bell peppers and onions; cook 2 minutes or until thawed. Add garlic; cook 30 seconds. Add mushrooms; cook 5 minutes or until tender.

In a medium bowl, whisk milk, flour, salt and pepper until blended; add to skillet, along with sun-dried tomatoes. Bring to boil; boil 2 minutes, stirring often. Remove from heat, add cheese and stir until melted. Drain pasta and place in a large bowl; add sauce and toss to mix. Serve immediately.

Makes 8 servings.

Nutrition information: Each serving (prepared with 1 percent milk and reduced fat cheese) contains approximately 300 calories, 16 grams protein, 6 grams fat (17 percent calories from fat), 2.4 grams saturated fat, 47 grams carbohydrate, 12 milligrams cholesterol, 91 milligrams sodium, 3 grams fiber.

Carbohydrate choices: 3.

Sesame-Crusted Cod With Green Beans

1 pound fresh or frozen (and thawed) cod filets, 3/4-inch thick

Coarse salt and pepper

3 tablespoons butter, melted

2 tablespoons sesame seeds

12 ounces fresh thin green beans

1 medium orange, halved and sliced

3 cloves garlic, thinly sliced

Pat fish dry with paper towels; cut into 4 pieces. Place on unheated broiler pan and sprinkle with salt and pepper to taste.

Heat broiler.

In a small bowl, mix together butter and seeds. Reserve 1 tablespoon butter mixture. Brush fish with half remaining butter mixture. Broil 5 to 6 inches from heat source for 4 minutes; turn. Brush with other half butter mixture. Broil 5 more minutes or until fish is opaque throughout.

Meanwhile, in a large skillet cook green beans and orange in reserved butter mixture, covered, on medium-high for 2 minutes. Add garlic; cook, uncovered, 5 more minutes or until beans are crisp-tender, stirring often. Serve fish on bean mixture.

Makes 4 servings.

Nutrition information: Each serving contains approximately 216 calories, 23 g protein, 9 g fat, 12 g carbohydrate, 64 mg cholesterol, 119 mg sodium and 4 g fiber.

Carbohydrate choices: 1.

Recipe adapted from Better Homes and Gardens: New Cookbook edited by Jan Miller

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

susan@7daymenu.com

Food on 04/27/2016

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