SUNDAY: Serve the family your own roast chicken (5 to 7 pounds) today. Alongside, add White Beans With Lemon, Fennel and Avocado (see recipe), mixed greens and crusty rolls. Buy a carrot cake for dessert.
Plan ahead: Save enough cake for Monday.
MONDAY: Economical Southwestern Chicken and Barley Soup is easy to prepare. In a 6-quart Dutch oven or other pot, combine 1 (14.5-ounce) can no-salt-added diced tomatoes and their liquid, 1 (16-ounce) can no-salt-added tomato sauce, 5 3/4 cups unsalted chicken broth, 1 cup medium pearled barley (not quick cooking), 1 tablespoon chile powder, 2 teaspoons cumin, 1 teaspoon dried oregano, dash cayenne pepper. Bring to a boil; add 1 1/2 pounds chicken breast, cut into bite-size pieces. Reduce heat to a simmer and cook, stirring occasionally, 40 minutes or until barley is tender and chewy and chicken is cooked through. Add 1 (15-ounce) can black beans (rinsed) and 1 cup frozen corn. Simmer 5 minutes more or until corn is heated through. Garnish as desired and serve. Serve the flavorful soup with an avocado salad and cheese toast. Leftover cake works for dessert.
Tip: When reheating, thin with water or more broth if desired.
Plan ahead: Save enough soup for Tuesday.
TUESDAY: You can relax since dinner is ready as soon as you reheat the leftover soup. Serve the soup with grilled-cheese sandwiches and a lettuce wedge salad. Juicy peaches are dessert.
WEDNESDAY: Make it quick and colorful tonight with Tuna-Stuffed Avocados. Buy deli tuna salad and heap on top of avocado halves. Garnish with a little paprika. Add tomato wedges, deviled eggs and a whole-grain roll to the plate. For dessert, fresh raspberries are in season. Top them with a little whipped cream.
Tip: Use chicken salad instead of tuna if desired.
THURSDAY: For a unique no-meat dinner, serve Roasted Zucchini With Almonds and Olives (see recipe) over brown rice. Add mixed greens and whole-grain rolls. For dessert, top fresh pineapple with toasted coconut.
FRIDAY: The kids will love eating Black Bean Chilaquiles, a dish designed to use leftovers. Heat oven to 400 degrees. In a medium bowl, combine 1 (15-ounce) can black beans (rinsed), 1 (8-ounce) can corn (rinsed) and 1 cup salsa. In an 8-inch square baking dish coated with cooking spray, place 1 cup lightly crushed tortilla chips and half of the bean mixture. Repeat layers. Top with 1 cup shredded Monterey Jack cheese. Bake 20 to 25 minutes or until cheese melts and casserole is heated through. Serve with a chopped lettuce salad. For dessert, what kid could resist S'mores Sundaes? For each sundae, sprinkle the bottom of a sundae dish with some crushed graham crackers. Top with 1 small scoop of chocolate ice cream. Sprinkle with 1/4 cup miniature marshmallows and more graham cracker crumbs. Top with another small scoop of ice cream and drizzle with warm chocolate syrup and more marshmallows.
SATURDAY: Your guests will feel extra-special when you serve them Sheet Pan Pecan-Crusted Salmon With Brussels Sprouts (see recipe). Serve with orzo tossed with chopped fresh parsley, a spinach salad and baguettes. For dessert, Ice Cream Soup is fun. Stir 1 pint slightly softened strawberry ice cream in a bowl until smooth and creamy. Pour 1/2 cup into each of 4 small bowls, top each with 1/4 cup any fresh fruit and serve.
THE RECIPES
White Beans With Lemon, Fennel and Avocado
2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
1 medium bulb fennel, trimmed and shredded
1 cup halved grape tomatoes
1/4 cup minced red onion
1/4 cup chopped flatleaf parsley
1/4 cup sliced and pitted kalamata olives
3 tablespoons olive oil
2 tablespoon fresh lemon juice
1 tablespoon chopped fresh basil
1/2 teaspoon coarse salt
1/4 teaspoon pepper
2 avocados, diced
In a large bowl, combine the beans, fennel, tomatoes, onion, parsley and olives. In another small bowl, mix the oil, lemon juice and basil to combine. Season with salt and pepper. Add the dressing to the bean mixture and toss to coat. Fold in the avocados and serve immediately.
Makes 6 servings.
Nutrition information: Each serving contains approximately 193 calories, 5 g protein, 12 g fat, 18 g carbohydrate, no cholesterol, 210 mg sodium and 7 g fiber.
Carbohydrate choices: 1.
Roasted Zucchini With Almonds and Olives
5 medium zucchini
1/2 teaspoon coarse salt
2 tablespoons olive oil
1 clove garlic, minced
2 tablespoons coarsely chopped pimento-stuffed green olives
1/4 cup coarsely chopped almonds
Heat oven to 400 degrees.
Using a vegetable peeler, slice zucchini lengthwise into long, thin strips and put into medium bowl. Add salt and toss. Let stand for 5 minutes. Add oil, garlic, olives and almonds; toss lightly. Arrange in a single layer on an ungreased baking sheet and bake 20 minutes. Serve immediately.
Makes 4 servings.
Nutrition information: Each serving contains approximately 161 calories, 5 g protein, 13 g fat, 10 g carbohydrate, no cholesterol, 371 mg sodium and 3 g fiber.
Carbohydrate choices: 1/2.
Sheet Pan Pecan-Crusted Salmon With Brussels Sprouts
1/3 cup finely chopped pecans PLUS 1/2 cup pecan halves, divided use
4 (4- to 6-ounce) salmon filets, skins removed
1/2 teaspoon coarse salt, divided use
1/4 teaspoon pepper, divided use
3 tablespoons olive oil, divided use
1 pound fresh Brussels sprouts, halved
1/2 teaspoon garlic powder
1/2 teaspoon Italian seasoning
1 cup balsamic vinegar
3 tablespoons honey
Heat oven to 400 degrees. Cover a large rimmed baking pan with nonstick foil.
Place chopped pecans in a pie plate. Season filets with half the salt and pepper and brush top with about 2 teaspoons oil. Press filets, top side down, into the chopped pecans to coat. Arrange in center of baking sheet.
In a medium bowl, combine Brussels sprouts, remaining oil, garlic powder, Italian seasoning, pecan halves and remaining salt and pepper. Toss to combine. Transfer to baking sheet, not touching salmon. Bake 15 to 18 minutes or until Brussels sprouts are fork-tender and salmon is cooked through.
Meanwhile, in a medium saucepan, bring vinegar to a boil. Continue to boil, stirring continuously, about 10 minutes or until liquid has been reduced by half. Remove from heat, stir in honey and allow to cool until ready to serve. Drizzle over salmon and sprouts just before serving.
Makes 4 servings.
Nutrition information: Each serving contains approximately 542 calories, 30 g protein, 31 g fat, 40 g carbohydrate, 53 mg cholesterol, 372 mg sodium and 7 g fiber.
Carbohydrate choices: 2 1/2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 08/08/2018