SUNDAY: Offer a Marinated Flank Steak for the family using a dry or prepared marinade and follow the directions on the package. Grill the steak (11/2 pounds) for 11 to 21 minutes total on a medium grill for medium rare to medium doneness. To serve, thinly slice across the grain. On the side, serve Triple Corn Bake. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, combine 1 (16-ounce) can cream-style corn, 1 (16-ounce) can corn kernels (rinsed), 1 (4-ounce) can chopped green chiles, 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy or another brand), 8 ounces sour cream and 1 lightly beaten egg; mix well. Spoon into baking dish; bake 30 minutes. Serve with steamed fresh zucchini. Add mixed greens. For dessert, make strawberry ice cream sandwiches with pound cake slices and strawberry ice cream for the filling.
Plan ahead: Save enough steak, corn bake and cake for Monday. Save enough ice cream for Wednesday.
MONDAY: Use the leftover steak in Mediterranean Wraps. In a bowl, add steak (cut into strips), drained roasted red peppers (sliced) from a 12-ounce jar and 1/2 cup crumbled feta cheese; stir to mix. Spread 1 side of 4 large flour tortillas with 2 tablespoons refrigerated ranch dip. Top each tortilla with fresh baby spinach (from a 5-ounce bag), followed with the steak mixture, keeping spinach and steak 1 inch from the edge. Start at the edge nearest you and roll tightly. Cut in half diagonally and serve. Heat the leftover Triple Corn Bake and add carrot sticks to nibble on. Slice the leftover pound cake for dessert.
TUESDAY: Baked Potatoes With Vegetables is a light dinner. Steam 4 cups frozen or fresh mixed vegetables. Stuff 4 baked potatoes with the vegetables and top with sour cream mixed with dried or fresh chopped oregano leaves and dried or fresh chopped basil leaves. Season with coarse salt and pepper to taste. Serve with a romaine salad with egg slices and whole-grain bread. For dessert, fresh pineapple sprinkled with coconut is easy.
WEDNESDAY: We never mind saving money when South of the Border Chicken Chili (see recipe) is on the menu. Serve with a crisp lettuce wedge and cornbread (from a mix). Enjoy leftover ice cream for an easy dessert.
THURSDAY: Calling all kids for Macaroni and Cheese With Ham (see recipe). Add a deli carrot salad and soft rolls. Show the children how to make instant chocolate pudding and then drizzle it with chocolate syrup.
FRIDAY: Rather than cook, try a lower-sodium frozen entree tonight and load it up with any vegetables you have on hand. Add a packaged Italian salad and garlic bread. For dessert, peaches sprinkled with nutmeg are always good.
SATURDAY: Serve your lucky guests Chicken With Olive Picadillo Salsa (see recipe). Accompany the flavor-packed chicken with black beans and packaged yellow rice. Add a romaine salad and baguettes. For dessert, Berries in Lime Syrup hits the spot. Heat 1/3 cup sugar and 1/4 cup water to boil until sugar dissolves. Remove from heat; stir in 1/4 cup fresh lime juice. Refrigerate until cold. Refrigerate 6 cups strawberries cut in half. Pour syrup over berries, add lime zest (green part only) and toss to coat. Garnish with thin strips of lime peel if desired.
THE RECIPES
South of the Border Chicken Chili
1 tablespoon canola oil
1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
1/2 cup small chopped red or green bell pepper
1 (1.25- to 1.5-ounce) package white chicken chili seasoning mix (such as McCormick or another brand)
1 cup water
1 (15-ounce) can cannellini beans, undrained
1 (15-ounce) can black beans, rinsed
1 (14 1/2-ounce) can diced tomatoes with green chiles, drained
1 (8 3/4-ounce) can whole kernel corn, rinsed
Shredded cheddar cheese, sliced avocado, chopped cilantro and sour cream for garnishes
Heat oil in large skillet on medium. Add chicken and bell pepper; cook and stir 5 minutes. Stir in seasoning mix, water, both beans, tomatoes and corn. Bring to boil. Reduce heat to low; cover and simmer 10 minutes. Cook chicken until no longer pink or the temperature registers 165 degrees, and serve.
Makes 6 servings.
Nutrition information: Each serving (prepared with reduced-sodium beans and no-salt-added corn without garnishes) contains approximately 249 calories, 23 g protein, 5 g fat, 33 g carbohydrate, 48 mg cholesterol, 936 mg sodium and 8 g fiber.
Carbohydrate choices: 2.
Macaroni and Cheese With Ham
16 ounces elbow macaroni
3 tablespoons butter
3 tablespoons flour
3 cups milk, divided use
1/8 teaspoon coarse salt
2 cups shredded cheddar cheese
1 (4-ounce) can mild chopped chiles
4 ounces diced ham
Cook macaroni according to package directions, but without oil.
Meanwhile, melt butter in pan over medium heat. Whisk in flour; cook 2 minutes. Whisk in 1 cup milk. Gradually whisk in remaining milk, 1 cup at a time, until smooth. Add salt. Simmer, whisking for 2 minutes or until thickened. Remove from heat. Stir in cheese and chiles. Drain pasta; return to pot. Stir in cheese sauce and ham and serve.
Makes 10 servings.
Nutrition information: Each serving (prepared with 1 percent milk and reduced-fat cheese) contains approximately 312 calories, 17 g protein, 9 g fat, 41 g carbohydrate, 31 mg cholesterol, 404 mg sodium and 1 g fiber.
Carbohydrate choices: 2 1/2.
Chicken With Olive Picadillo Salsa
1 tablespoon olive oil
4 (6-ounce) boneless, skinless chicken breast halves
1 to 3 teaspoons jerk seasoning (see note)
1 medium onion, chopped
1 medium red or green bell pepper, chopped
2 cloves garlic, minced
1 (10-ounce) can diced tomatoes and green chiles with liquid (such as Ro-Tel)
3/4 cup whole Spanish olives stuffed with pimentos, halved
1/2 cup golden or dark raisins
1 tablespoon capers, drained
1 tablespoon Worcestershire sauce
Heat oil in a large skillet on medium. Add chicken; sprinkle chicken with half of the jerk seasoning. Cook 4 minutes. Turn; sprinkle remaining seasoning over chicken. Continue to cook 4 minutes. Transfer to a plate; cover with foil.
To skillet, add onion, bell pepper and garlic. Cook 3 minutes, stirring occasionally. Add tomatoes, olives, raisins, capers and Worcestershire sauce. Increase heat to medium-high and simmer 5 minutes. Return chicken to skillet along with collected juices, turning to coat. Continue cooking about 5 minutes or until chicken is no longer pink. Transfer chicken to serving platter; top with olive mixture and serve.
Makes 4 servings.
Note: The more jerk seasoning, the spicier. I used the whole amount.
Nutrition information: Each serving contains approximately 356 calories, 38 g protein, 11 g fat, 26 g carbohydrate, 109 mg cholesterol, 865 mg sodium and 3 g fiber.
Carbohydrate choices: 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 10/05/2016