SUNDAY: Prepare Oven-Roasted Lemon Herb Spatchcock Chicken (see recipe). Accompany the juicy chicken with mashed potatoes and gravy and Brussels sprouts garnished with crumbled bacon. Add dinner rolls. For dessert, coconut macaroons and orange sherbet are a perfect combination.
Plan ahead: Save enough chicken for Monday and enough sherbet for Friday.
MONDAY: Cheesy Chicken Enchiladas make good use of leftovers. Heat oven to 350 degrees. Combine 2 to 2 1/2 cups shredded leftover chicken, 8 ounces shredded 4-cheese Mexican blend, 1 2/3 cups plain low-fat yogurt, 1/4 cup melted butter-flavored spread (such as Smart Balance), 1/4 cup chopped onion, 1 teaspoon minced garlic, 1/4 teaspoon pepper, 1 (10 3/4-ounce) can condensed cream of chicken soup and 1 (4-ounce) can chopped green chiles (drained) in a large bowl. Remove 1 cup chicken mixture; set aside. Divide remaining mixture and spread 1/2 cup in each of 8 whole-grain flour tortillas; roll. Place enchiladas seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Spread reserved 1 cup chicken mixture over enchiladas. Cover; bake 20 minutes. Uncover; sprinkle with 1/2 cup finely shredded sharp cheddar cheese and 1/4 cup sliced green onions. Bake 5 more minutes or until cheese melts. Serve the creamy dish with a lettuce wedge. Enjoy blueberries for dessert.
TUESDAY: Cannellini Beans With Sauteed Fennel and Tomatoes (see recipe) is a delicious no-meat dish. Serve with tomato basil soup. Add crusty bread on the side. How about mango chunks for dessert?
WEDNESDAY: Red Beans and Rice keeps the food budget in line. In a 4-quart or larger slow cooker, combine 1 pound dried red kidney beans (picked over), 1/2 pound andouille smoked chicken sausage (thinly sliced), 3 ribs celery (sliced), 1 green bell pepper (chopped), 1 medium onion (chopped), 3 cloves garlic (minced), 1 tablespoon Creole seasoning and 7 cups hot water. Cover and cook on high 7 hours or until beans are tender. Spoon over brown rice and garnish with sliced green onions. Serve with coleslaw and baguettes. For dessert, banana pudding made with 1 percent milk will taste good.
THURSDAY: This is a hot time of year for a cool summer salad platter. Arrange pickled beets, marinated vegetables, deli potato salad and deli chicken salad on a platter lined with lettuce. Serve with whole-grain bread. Fresh peaches are a delicious summertime dessert.
FRIDAY: Treat the kids (and the adults) to Turkey Burgers. In a medium bowl, combine 11/3 pounds ground turkey, 2 green onions (chopped), 2 tablespoons white wine and herb chicken marinade, 1/2 teaspoon garlic powder and 1 teaspoon ground black pepper. Divide into 5 (4-inch) patties. Heat a cast-iron skillet coated with cooking spray on medium-high. Cook patties 5 to 7 minutes per side or until no longer pink in the center. Serve on whole-grain buns with sliced tomatoes, sliced avocado, lettuce and low-fat mayonnaise. Add oven fries and steamed carrots. Scoop the leftover sherbet for dessert.
SATURDAY: Invite friends for Shrimp Piccata (see recipe). Serve it over rice. Add sugar snap peas, a red-tipped lettuce salad and sourdough bread. Easy and elegant, Tropical Crepes are an impressive dessert. Combine 3 cups assorted sliced fresh fruits (such as mango, papaya, kiwi, peaches) with 2 tablespoons apricot preserves (or peach) and 2 tablespoons orange brandy (or almond liqueur). Let stand 30 minutes to several hours. To assemble, spread 1/4 cup of fruit mixture on each of 4 or 5 ready-to-eat crepes; roll. Spoon chocolate sauce over the crepes. Serve immediately.
Tips: Look for the crepes in the produce department. Substitute brandy with 2 teaspoons brandy extract mixed with 2 tablespoons water.
THE RECIPES
Oven-Roasted Lemon Herb Spatchcock Chicken
1 lemon, sliced
Several stems of fresh herbs such as thyme, rosemary and oregano
1 (4- to 5-pound) whole chicken
5 tablespoons butter, softened
2 tablespoons chopped parsley
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh oregano OR thyme
1 tablespoon lemon zest
1 clove garlic, minced
1/2 teaspoon coarse salt
1/2 teaspoon ground black pepper
Heat oven to 425 degrees.
Arrange lemon slices and stems of fresh herbs in center of a rimmed baking sheet. Place chicken on cutting board, breast-side down. Using kitchen scissors, cut along both sides of backbone and discard. Turn chicken over and press down in center of the breastbone until you hear a slight crack. Place chicken, breast facing up, on top of lemon and herb bed.
In a bowl, combine butter, parsley, rosemary, chopped oregano (or thyme), lemon zest, garlic, salt and pepper. Reserve 1 tablespoon of herb butter. Gently loosen skin on chicken. Spread remaining herb butter under skin. Spread reserved 1 tablespoon herb butter over skin. Roast 30 minutes, or until thickest portion of meat registers 165 degrees, Let rest 5 to 10 minutes before serving.
Makes 6 to 8 servings.
Recipe adapted from SwirlsOfFlavor.com
Nutrition information: Each serving (without skin) contains approximately 207 calories, 28 g protein, 10 g fat, no carbohydrate, 94 mg cholesterol, 265 mg sodium and no fiber.
Carbohydrate choices: 0.
Cannellini Beans With Sauteed Fennel and Tomatoes
3 tablespoons extra-virgin olive oil, divided use
1 pint grape tomatoes
1/2 teaspoon coarse salt
Black pepper to taste
1 (1 1/2-pound) fennel bulb
1 clove garlic, grated
Pinch crushed red pepper
2 (16-ounce) cans cannellini beans, rinsed
4 tablespoons chopped fresh basil, divided use
1/2 cup freshly grated Parmigiano-Reggiano cheese, divided use
Heat a medium-size skillet. Add 1 tablespoon oil. Add tomatoes and cook 5 minutes on medium-high, shaking the pan, until tomatoes are blistered and beginning to brown. Add salt and a generous grinding of pepper; set aside.
Meanwhile, cut a thin slice from base of fennel. Remove any blemishes. Remove dark green stalks, but reserve enough fernlike fronds to make 1/4 cup chopped. Cut the bulb and white part of stalks into 1/4-inch slices, then cut the slices into 1/4-inch pieces. (This will be about 3 cups.) Heat remaining 2 tablespoons oil in a large skillet until hot. Add fennel, chopped fennel fronds, garlic and crushed red pepper. Cook on medium, stirring, 5 minutes. Cover and cook on low 15 minutes or until fennel is very soft. Add the beans, blistered tomatoes, 2 tablespoons basil and more black pepper. Cook 5 minutes, gently folding to combine on medium-low heat or until heated through. Add 1/4 cup of the grated cheese. Spoon into serving dishes; top with remaining basil and cheese and serve.
Makes 4 servings.
Nutrition information: Each serving contains approximately 386 calories, 16 g protein, 15 g fat, 50 g carbohydrate, 9 mg cholesterol, 685 mg sodium and 15 g fiber.
Carbohydrate choices: 3 1/2.
Shrimp Piccata
3 tablespoons all-purpose flour
1 teaspoon lemon-pepper blend
1 pound uncooked medium or large shrimp (tails on), cleaned and deveined
1 tablespoon olive oil
2 cloves garlic, minced
1/2 cup dry white wine
1/2 cup chicken broth
3 tablespoons lemon juice
2 tablespoons capers, drained
2 tablespoons butter
1 tablespoon chopped parsley
Combine flour and pepper blend in a shallow dish. Toss shrimp in mixture until coated. Heat oil in a large nonstick skillet on medium. Add shrimp and cook 2 or 3 minutes; toss and cook 1 more minute. Remove shrimp to a plate. Add garlic to skillet and cook 30 seconds. Stir in wine, broth, lemon juice and capers. Bring to simmer. Add shrimp and cook another minute or until heated through. Remove from heat; whisk in butter and stir in parsley. Serve immediately.
Makes 4 servings.
Nutrition information: Each serving (prepared with no-salt added lemon pepper and chicken broth) contains approximately 226 calories, 24 g protein, 10 g fat, 6 g carbohydrate, 198 mg cholesterol, 423 mg sodium and no fiber.
Carbohydrate choices: 1/2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 06/21/2017