SUNDAY: Make family day a delicious one with Moroccan Sheet Pan Chicken With Olives and Onions (see recipe) for dinner. (It's in our favorites file.) Serve it with yellow rice, an arugula salad and flatbread. Enjoy coconut pudding with apricots for dessert.
Plan ahead: Save the chicken, rice, flatbread and some pudding for Monday.
MONDAY: Lucky you, you have the delicious Moroccan chicken and yellow rice for leftovers tonight. Add broccoli and mixed greens alongside leftover flatbread. Enjoy the leftover pudding for dessert.
TUESDAY: Take ordinary Salisbury steak to new heights with this Roasted Salisbury Steak With Mushrooms. Heat oven to 425 degrees. Cut 12 ounces (of 16 ounces total) fresh crimini mushrooms into halves; finely chop the remaining 4 ounces; set aside. Cut 2 medium onions into 6 wedges each and add to the mushroom halves; set aside. In a bowl, combine the finely chopped mushrooms with 1 pound lean ground beef, 1/4 cup seasoned bread crumbs, 1 egg, 2 teaspoons Worcestershire sauce and 1/4 teaspoon coarse salt; mix well. Form into 4 oval patties. Gently toss mushroom halves and onion wedges with 2 tablespoons olive oil and 1/4 teaspoon black pepper. Place the meat patties on a rimmed baking sheet. Arrange the mushrooms and onions around steaks. Roast 20 minutes or until patties are cooked through and vegetables are tender, turning patties once and stirring vegetables. Serve patties topped with mushrooms and onions. Add corn-on-the-cob, mixed greens and whole-grain rolls. Keep dessert simple with orange sections.
WEDNESDAY: No need to go to a Thai restaurant tonight when you can enjoy Sesame Noodles (see recipe) at home. Add bread sticks. Serve with lemon yogurt mixed with chopped peaches for dessert.
THURSDAY: Make the kids happy with Tomato Mac 'n' Beef for dinner. Heat a large skillet on medium-high; add 1 pound lean ground beef, 1/2 cup finely chopped onion and 1/2 cup finely chopped carrots. Cook, breaking the beef into crumbles, 6 minutes or until beef is no longer pink; drain well. Add 1 (14-ounce) can diced tomatoes with mild green chiles and their liquid and 1 cup water; bring to boil. Stir in 1 cup elbow macaroni. Cover and simmer 10 minutes or until pasta is tender. Stir in 1 cup shredded cheddar cheese. Top with sour cream and serve immediately. Serve with celery sticks, hummus for dipping and soft rolls. For dessert, stir sliced bananas into chocolate pudding.
FRIDAY: Dinner will be quick tonight with egg salad on toasted English muffins on the menu. Top with sliced tomatoes, lettuce and Canadian bacon. Serve with sweet potato chips. For dessert, try plums.
SATURDAY: For an extra-easy and extra-tasty dinner for guests, present them with Asian Flounder Bake (see recipe). Serve the colorful entree with jasmine rice, fresh broccoli rabe, a Boston lettuce salad and baguettes. Surprise your guests with Blueberry Pudding Pie for dessert. Fill a graham cracker crust nearly to the top with fresh or (thawed) frozen blueberries and gently spread with a layer of vanilla pudding. Chill well, slice and serve.
THE RECIPES
Moroccan Sheet Pan Chicken With Olives and Onions
3 medium Vidalia or other sweet onions, halved and cut into half-moons
3/4 cup pimento-stuffed olives
2 lemons, sliced into rounds
4 tablespoons extra-virgin olive oil, divided use
4 teaspoons adobo seasoning with pepper, divided use (such as Goya)
1 tablespoon minced garlic
1 tablespoon cumin
1 1/2 teaspoons smoked paprika
3/4 teaspoon turmeric
1/4 teaspoon ground red pepper (cayenne)
10 bone-in skinless chicken thighs (3 to 31/2 pounds)
Heat oven to 425 degrees. Line a sheet pan or other large rimmed baking pan with foil.
In a medium bowl, toss together the onions, olives, lemons, 2 tablespoons olive oil and 1 teaspoon of adobo seasoning. Spoon onto baking pan in an even layer.
In a small bowl, mix together 2 tablespoons oil, remaining adobo seasoning, garlic, cumin, paprika, turmeric and cayenne pepper. Rub chicken with spice paste. Arrange chicken over vegetables. Roast 35 to 40 minutes or until chicken reaches an inner temperature of 165 degrees.
Makes 10 servings.
Nutrition information: Each serving contains approximately 230 calories, 21 g protein, 14 g fat, 5 g carbohydrate, 114 mg cholesterol, 900 mg sodium and 1 g fiber.
Carbohydrate choices: 1/2.
Sesame Noodles
2 teaspoons canola oil
1 (8-ounce) package sliced white or crimini mushrooms
8 ounces thin rice noodles
1/4 cup smooth peanut butter
1/4 cup low-sodium soy sauce
1 tablespoon rice wine vinegar
1 tablespoon dark sesame oil
1 teaspoon ground ginger
Hot pepper sauce to taste
1/4 cup sliced green onions
Sesame seeds for garnish
In a large skillet, heat canola oil on medium. Add mushrooms; cook and stir 5 minutes or until lightly browned; set aside.
Prepare noodles according to package directions; drain, reserving 1/2 cup liquid; rinse noodles under cold water.
Meanwhile, in a large bowl, combine peanut butter, soy sauce, vinegar, sesame oil, ginger and hot pepper sauce. Whisk together until smooth; stir in reserved liquid from noodles. Fold in green onions, noodles and mushrooms. Garnish with sesame seeds and serve.
Makes 4 servings.
Nutrition information: Each serving contains approximately 379 calories, 9 g protein, 14 g fat, 55 g carbohydrate, no cholesterol, 574 mg sodium and 3 g fiber.
Carbohydrate choices: 3 1/2.
Asian Flounder Bake
1/4 cup light soy sauce
2 tablespoons dry sherry
1 teaspoon sugar
1 teaspoon grated, peeled fresh ginger
1 teaspoon dark sesame oil
1 (10-ounce) package shredded carrots
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
4 (5- to 6-ounce) flounder or tilapia filets
1 green onion, thinly sliced
1 tablespoon sesame seeds
Heat oven to 450 degrees.
In a small bowl, combine soy sauce, sherry, sugar, ginger and sesame oil.
In bottom of 9-by-13-inch glass baking dish, spread carrots evenly. Spread spinach over carrots, then top with fish. Pour soy sauce mixture over flounder evenly. Bake 12 to 14 minutes or until fish turns opaque throughout. To serve, sprinkle with green onions and top with sesame seeds.
Makes 4 servings.
Nutrition information: Each serving contains approximately 176 calories, 19 g protein, 5 g fat, 13 g carbohydrate, 55 mg cholesterol, 853 mg sodium and 4 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 10/11/2017