SUNDAY: Breakfast Skillet Hash (see recipe) is an easy recipe to prepare for Mom. Add biscuits to the meal, but start with a glass of chilled tomato juice. A bowl of blueberries, garnished with a mint sprig, is the perfect ending for Mom's special meal.
Plan ahead: Save enough blueberries for Monday.
MONDAY: For a fast meal, serve Roast Beef Wraps With Horseradish Slaw. For 2 wraps: In a medium bowl, combine 1/4 cup sour cream and 1 tablespoon prepared horseradish. Fold in 1 cup coleslaw mix. Dividing evenly, top 2 (10-inch) flour tortillas with 2 cups baby spinach, 8 ounces deli sliced roast beef, 2 ounces sliced cheddar cheese and the slaw. Roll tightly, folding the sides. Slice on the diagonal and serve. Add baked chips and grape tomatoes to the plate. Enjoy leftover blueberries for dessert.
TUESDAY: Forget meat tonight for Grilled Cheese and Tomato Paninis. Spread sliced Italian bread with pesto; layer with tomato and part-skim mozzarella cheese. Coat outside of bread with cooking spray; brown on medium in a skillet, pressing sandwiches with a spatula until cheese melts. Add any deli soup. Make the meal special and serve deviled eggs. For dessert, try plums.
WEDNESDAY: Serve the kids Sweet and Sour Meatballs tonight. On medium, heat beef gravy (from a can or jar) with seedless red raspberry jam to taste. Add any prepared frozen meatballs (thawed); heat through. Stir in some sour cream and chopped parsley. Spoon over egg noodles. Add green peas and soft rolls. For dessert, how about a big bowl of fresh strawberries?
THURSDAY: You'll save money and love the flavor of Quinoa and Black Bean Salad (see recipe). Serve it with chicken noodle soup and sesame bread sticks. Pears are an easy dessert.
Plan ahead: Save enough Quinoa and Black Bean Salad for Friday.
FRIDAY: Dinner is almost ready with rotisserie chicken and leftover Quinoa and Black Bean Salad. Toss carved, refrigerated cooked chicken breast pieces with the leftover salad. Moisten with a little olive oil. Serve with mixed greens and whole-grain bread. Sliced kiwi is dessert.
SATURDAY: Entertain your friends with Chicken Paprika (see recipe). Serve over noodles. Add a romaine salad and whole-grain rolls. Buy a carrot cake for dessert.
THE RECIPES
Breakfast Skillet Hash
2 tablespoons canola oil
4 1/2 cups frozen shredded hash browns, partially thawed
1 tablespoon bacon and chive seasoning such as McCormick
4 eggs
1/2 cup shredded cheddar cheese
2 tablespoons thinly sliced green onion
Heat oil in a large skillet on medium. Add potatoes and seasoning; cook and stir 8 to 10 minutes or until potatoes are browned. Spread over bottom of skillet. Make 4 indentions in potatoes with back of large spoon coated with cooking spray. Break 1 egg into each indention. Sprinkle with cheese and onions. Cover. Cook 5 minutes or until eggs are set.
Makes 4 servings.
Nutrition information: Each serving contains approximately 300 calories, 14 g protein, 14 g fat, 29 g carbohydrate, 194 mg cholesterol, 402 mg sodium and 2 g fiber.
Carbohydrate choices: 2.
Quinoa and Black Bean Salad
Salad:
1 1/2 cups quinoa
3 cups water
1 (15-ounce) can black beans, rinsed
1 1/2 tablespoons red wine vinegar
1/4 teaspoon coarse salt
1/4 teaspoon ground black pepper
1 1/2 cups corn kernels (cooked, if using frozen)
3/4 cup chopped green bell pepper
2 pickled jalapeno peppers, rinsed, seeded and minced
1/4 cup chopped fresh cilantro
Dressing:
5 tablespoons fresh lime juice
1/8 teaspoon coarse salt
1 1/4 teaspoons cumin
1/4 cup olive oil
Rinse quinoa thoroughly in a fine mesh strainer, holding under cold water for 2 minutes; drain well.
In a 3-quart saucepan bring water to boil. Add quinoa; reduce heat to low. Cover; simmer 10 to 12 minutes or until liquid is absorbed.
Meanwhile, toss beans with vinegar, salt and pepper. Transfer cooked quinoa to a large bowl; cool. Add beans, corn, bell pepper, jalapenos and cilantro. Toss to mix.
For the dressing:
In a small bowl, whisk together lime juice, salt and cumin. Add oil, whisking. Drizzle dressing over salad. Toss to mix and serve.
Makes about 10 cups.
Nutrition information: Each cup contains approximately 208 calories, 7 g protein, 7 g fat, 30 g carbohydrate, no cholesterol, 114 mg sodium and 5 g fiber.
Carbohydrate choices: 2.
Chicken Paprika
1 pound boneless, skinless chicken breasts or thighs, cut into strips
1/4 teaspoon coarse salt
1/8 teaspoon ground black pepper
2 1/2 teaspoons paprika, divided use
1 tablespoon olive oil
1 medium onion, chopped
1 (14.5-ounce) can fire-roasted diced tomatoes, undrained
1/3 cup half-and-half
Chopped fresh parsley for garnish, if desired
Season the chicken with the salt, pepper and 1/2 teaspoon of the paprika.
Heat oil in a large skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove chicken from skillet. Add onion to skillet; cook and stir 5 minutes or until softened. Stir in tomatoes and remaining paprika. Bring to boil. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 8 to 10 minutes or until chicken is cooked through. Stir in half-and-half until well-blended. Sprinkle with parsley, if desired, and serve.
Makes 4 servings.
Nutrition information: Each serving contains approximately 225 calories, 26 g protein, 9 g fat, 9 g carbohydrate, 80 mg cholesterol, 274 mg sodium and 2 g fiber.
Carbohydrate choices: 1/2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. Follow her on Twitter: @7DayMenu. Susan can be reached by email:
susan@7daymenu.com
Food on 05/10/2017