SUNDAY: Bring the family together for Citrus-Marinated Beef and Fruit Kebabs (see recipe). Serve the sizzling summer combo with rice and a mixed greens salad. Add sourdough bread. Buy a Key lime pie for dessert.
Plan ahead: Save enough steak and pie for Monday.
MONDAY: Make a Steak Salad for a quick, cool meal. Toss sliced beef from 2 leftover kebabs with a package of salad greens, 1 cup rinsed canned chickpeas, 1/2 cup sliced black olives and 1/2 cup light balsamic vinaigrette. Portion onto serving plates and garnish with red bell pepper rings. Serve with tomato-basil soup and whole-grain bread. Slice the leftover pie for dessert.
TUESDAY: Summertime is Chili Dog time. Top hot dogs in toasted whole-grain buns with canned chili and shredded cheddar cheese. Serve with deli carrot salad and baked chips. Juicy nectarines make a welcome dessert.
WEDNESDAY: Make a Beet and Shrimp Salad for a no-cook meal. Divide 1 package salad greens among 4 plates. On top of the greens, divide and arrange 1 (16-ounce) jar of drained, sliced pickled beets, 1/2 pound cooked and deveined shrimp, 4 ounces crumbled goat or blue cheese and 1/4 cup toasted slivered almonds. For the dressing, whisk together 1/2 cup light vinaigrette, 1 tablespoon honey and 1 teaspoon ground cumin. Drizzle over salad. Buy or make tapioca pudding for dessert.
THURSDAY: Lentils are an inexpensive source of calcium, which makes this Lentil and Bean Bowl (see recipe) both low-cost and nutritious. Add a mixed greens salad and flatbread. For dessert, pears are easy.
FRIDAY: For a delicious no-meat meal, try Huevos a la Mexicana. In a large skillet, heat 1 tablespoon canola oil on medium-high. Add 1 medium chopped onion and cook 5 minutes or until softened. Add 1 large chopped tomato and 1 or 2 finely chopped serrano or jalapeno peppers (remove seeds and veins for less "heat"); cook and stir 3 minutes. Remove tomato mixture to a bowl; stir in 1 chopped ripe avocado; set aside. In the skillet, heat 1 more tablespoon canola oil on medium; add 8 lightly beaten eggs and 1/4 teaspoon coarse salt. Cook, stirring often, for 3 to 5 minutes or until eggs are cooked. Stir in tomato mixture; cook about 1 minute or until hot. Divide mixture among 4 plates; top with another sliced avocado. Serve with canned refried beans and warmed flour tortillas. Fresh blueberries are a perfect dessert.
Plan ahead: Save enough blueberries for Saturday.
SATURDAY: Add a taste of the exotic to chicken and serve your guests Garam Masala Chicken With Fresh Vegetables (see recipe) and entertain in style. Add orzo, a bibb lettuce salad and crusty rolls. For dessert, Very Vanilla No-Bake Cheesecake is as easy as pie. Beat 2 (8-ounce) packages softened Neufchatel cream cheese, 1/3 cup sugar and 1 tablespoon vanilla extract with an electric mixer until smooth. Fold in 2 cups frozen whipped topping (thawed) until blended. Spoon into 1 (6-ounce) prepared graham cracker crust. Cover lightly and refrigerate 3 hours or until set. Slice and top with leftover fresh blueberries.
THE RECIPES
Citrus-Marinated Beef and Fruit Kebabs
1 medium orange
1/4 cup chopped cilantro leaves
1 tablespoon smoked paprika
1/4 teaspoon cayenne pepper
4 cups cubed mango, watermelon or peaches
Coarse salt
1 1/2 pounds boneless beef top sirloin steak, 1-inch thick
Grate, peel and squeeze 2 tablespoons juice from orange; reserve juice.
In a small bowl, combine peel, cilantro, paprika and cayenne pepper. Cut beef into 11/4-inch pieces. Place beef and 21/2 tablespoons cilantro mixture in a resealable plastic bag; turn to coat. Place remaining mixture and fruit in another bag; turn to coat. Close bags and marinate 15 minutes to 2 hours.
Thread beef onto 6 metal skewers, leaving a space between pieces. Thread fruit onto 4 skewers. Grill beef kebabs on medium, covered, for 11 to 16 minutes, turning occasionally. Grill fruit for 5 to 7 minutes, covered, or until softened and beginning to brown, turning once. Drizzle reserved orange juice over fruit kebabs. Season beef with salt as desired.
Makes 6 beef kebabs, plus 4 fruit kebabs.
Nutrition information: Each beef kebab contains approximately 127 calories, 21 g protein, 4 g fat, no carbohydrate, 56 mg cholesterol, 44 mg sodium, no fiber.
Carbohydrate choices: 0.
Nutrition information: Each fruit kebab contains approximately 70 calories, 1 g protein, no fat, 17 g carbohydrate, no cholesterol, 2 mg sodium and 2 g fiber.
Carbohydrate choices: 1.
Lentil and Bean Bowl
1 tablespoon olive oil
1 cup chopped onion
2 large cloves garlic, minced
2 (14-ounce) cans unsalted chicken broth
3 tablespoons dry white wine
1 1/2 cups dried lentils
1/4 to 1/2 teaspoon allspice
1 (141/2-ounce) can diced tomatoes in sauce
1/2 cup water
1 (15- to 19-ounce) can black beans, rinsed
1 (15- to 19-ounce) can chickpeas, rinsed
Chopped fresh cilantro for garnish
In a Dutch oven, heat oil on medium-high. Add onion; cover and cook 2 minutes or until lightly browned; stir occasionally. Add garlic; cover and cook 1 minute. Add broth and wine; bring to boil. Stir in lentils and allspice. Reduce heat to medium and simmer, uncovered, 15 to 18 minutes or until lentils are softened. Add tomatoes and sauce, water, beans and chickpeas; cook 8 to 10 minutes more. Ladle into bowls; garnish with cilantro.
Makes about 8 cups.
Nutrition information: Each cup (prepared with unsalted broth and reduced-sodium beans) contains approximately 257 calories, 17 g protein, 2 g fat, 46 g carbohydrate, no cholesterol, 347 mg sodium and 12 g fiber.
Carbohydrate choices: 3.
Garam Masala Chicken With Fresh Vegetables
1 tablespoon canola oil
4 boneless, skinless chicken breast halves (about 11/2 pounds)
1 large onion, thinly sliced
3 medium tomatoes, chopped
1 cup thinly sliced carrots
1 teaspoon garlic salt
1/4 cup water
2 teaspoons garam masala, divided
Heat oil in a large skillet on medium-high. Cook chicken 3 minutes or until lightly browned. Turn chicken; add onion; cook and stir 2 minutes. Add tomatoes, carrots, garlic salt and water. Sprinkle 11/2 teaspoons garam masala over chicken and vegetables. Bring to boil. Reduce heat; cover and simmer 10 minutes, stirring occasionally or until chicken and vegetables are tender. Remove chicken to serving platter; cover to keep warm. Stir remaining 1/2 teaspoon garam masala into skillet. Bring to boil. Cook 5 minutes to reduce liquid and thicken mixture, stirring occasionally. Spoon mixture over chicken and serve.
Makes 4 servings.
Nutrition information: Each serving contains approximately 274 calories, 38 g protein, 8 g fat, 11 g carbohydrate, 109 mg cholesterol, 465 mg sodium and 3 g fiber.
Carbohydrate choices: 1.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 07/13/2016