SUNDAY: The family will want seconds of the Spiced Pork Tenderloin you prepare today. Combine 1 tablespoon packed dark brown sugar, 1 teaspoon coarse salt, 1 teaspoon five-spice powder and 3/4 teaspoon ground black pepper. Sprinkle rub over 2 (1-pound) pork tenderloins and gently press it into pork. Grill 15 to 20 minutes or until internal temperature reaches 145 degrees. Turn once. Remove from grill; cover with foil and let stand 5 minutes before slicing. Serve the juicy pork with Beans and Peas With Buttermilk Ranch (see recipe). Add coleslaw and sourdough bread. Buy a lemon meringue pie for dessert.
Plan ahead: Save enough pork and pie for Monday.
MONDAY: Use Monday's leftovers for pork sandwiches. Make an Apricot Spread for the bread: Combine 1/3 cup apricot preserves, 2 tablespoons seasoned rice vinegar and a dash of soy sauce in a small pan. Bring to a boil; remove from heat. Cool to room temperature. Spread on whole-grain bread, top bread with sliced leftover pork and a lettuce leaf. Serve with a spinach salad. Slice the leftover pie for dessert.
TUESDAY: Take it easy tonight and buy a Barbecue Rotisserie Chicken for dinner. You'll want traditional sides from the deli, including potato salad and coleslaw, plus whole-grain rolls. For dessert, fresh blueberries are welcome.
Plan ahead: Save any leftover chicken, potato salad, coleslaw and blueberries for Wednesday.
WEDNESDAY: Make a low-cost B.C.L.T. sandwich tonight (bacon, leftover chicken, lettuce and tomato) on whole-grain toast. Serve the summer favorite with baked chips and leftover potato salad and slaw. Top vanilla ice cream with leftover blueberries for dessert.
Plan ahead: Save enough ice cream for Thursday.
THURSDAY: Call it messy and the kids will love it, so Sticky Drumsticks are all about making your little angels happy. Brush chicken legs with orange marmalade and season with a little chile powder. Bake at 350 degrees on a foil-lined baking sheet for about 45 minutes or until internal temperature is 165 degrees. As long as the fingers are sticky, corn-on-the-cob will be perfect alongside. Add carrot and celery sticks. For dessert, top leftover ice cream with chocolate sprinkles.
FRIDAY: Try not to eat the whole batch of Tomato Stew With Chickpeas yourself (see recipe) even though you might want to. Serve the stew with deli egg salad on toasted whole-wheat English muffin halves. Add a lettuce wedge. Dessert is cantaloupe slices.
SATURDAY: For a guest-worthy meal, try Chicken With Asparagus, Mushrooms and Thyme (see recipe). Serve with brown rice, mixed greens and baguettes. Peach sorbet is the perfect dessert.
THE RECIPES
Beans and Peas With Buttermilk Ranch
4 cups water
1 teaspoon coarse salt, plus more to taste
1/2 pound thin green beans
1/2 pound sugar snap peas, strings removed
1 cup fresh or frozen green peas, thawed
1 small head Boston lettuce, cored and leaves torn
1/2 cup buttermilk
1/2 cup low-fat mayonnaise
1 tablespoon minced chives PLUS 1/2 cup snipped (1/2-inch pieces) fresh chives, divided use
1 tablespoon minced fresh dill
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
Ground black pepper, to taste
Bring water to a boil in medium saucepan on high; add 1 teaspoon salt.
Fill a bowl with ice and water.
Add green beans to boiling water and cook 2 to 3 minutes or until crisp-tender and bright green. Using a slotted spoon, transfer beans to ice water bath to cool. Add snap peas and green peas to boiling water and cook 1 to 2 minutes. Drain well; transfer to ice bath to cool. Drain beans and peas well and pat dry with paper towels.
For the dressing: In a medium bowl, whisk together buttermilk, mayonnaise, minced chives, dill, garlic powder and onion powder. Season with salt and pepper.
In a large serving bowl, toss the beans and peas with the lettuce, snipped chives and half the dressing. Serve immediately, passing additional dressing at the table. (Adapted from Just Cook it! by Justin Chapple, Houghton Mifflin Harcourt.)
Makes 4 servings.
Nutrition information: Each serving contains approximately 143 calories, 6 g protein, 3 g fat, 25 g carbohydrate, 1 mg cholesterol, 841 mg sodium and 5 g fiber.
Carbohydrate choices: 1 1/2.
Tomato Stew With Chickpeas
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 (28-ounce) can no-salt-added diced tomatoes
1 (15-ounce) can chickpeas, rinsed
1 (14-ounce) can unsalted vegetable broth
2 tablespoons tomato paste
1/2 teaspoon dried rosemary
2 teaspoons dried oregano
1 teaspoon Greek seasoning blend
1/4 teaspoon coarse salt
1/2 teaspoon ground black pepper
6 ounces fresh baby spinach leaves
2 tablespoons chopped parsley
Crumbled feta cheese for garnish
Heat oil in a Dutch oven at medium-high. Add onion and cook 5 to 7 minutes or until softened. Add garlic and cook 1 minute. Stir in tomatoes, chickpeas, broth, tomato paste, rosemary, oregano, Greek seasoning, salt and pepper. Bring to a boil; reduce heat to low and simmer 15 minutes, stirring occasionally. Stir in spinach and parsley; cook 5 minutes. Garnish with cheese and serve immediately.
Makes about 71/2 cups.
Nutrition information: Each cup prepared with reduced-sodium beans and low-fat feta contains approximately 100 calories, 5 g protein, 2 g fat, 18 g carbohydrate, no cholesterol, 262 mg sodium and 5 g fiber.
Carbohydrate choices: 1.
Chicken With Asparagus, Mushrooms and Thyme
2 tablespoons olive oil, divided use
1 teaspoon reduced-sodium seasoned salt
4 (5- or 6-ounce) boneless skinless chicken breasts
8 ounces asparagus, cut diagonally into 1 1/2-inch pieces
1 cup sliced crimini mushrooms
1/2 cup chopped onion
1 tablespoon cornstarch
1 teaspoon dried thyme
3/4 cup unsalted chicken broth
1/4 cup dry white wine
1/2 cup half-and-half
Sprinkle seasoned salt on chicken.
Heat 1 tablespoon oil in a large skillet on medium. Add chicken; cook 5 minutes per side or until internal temperature reaches 165 degrees. Remove from skillet; cover and keep warm.
Heat remaining oil in the same skillet used for the chicken. Add asparagus, mushrooms and onion; cook and stir 5 minutes.
Meanwhile, mix cornstarch and thyme in a small bowl. Stir in broth and wine. Add to skillet and cook, stirring constantly, 2 to 3 minutes or until slightly thickened. Stir in half-and-half. Cook until heated through. Serve over chicken.
Makes 4 servings.
Nutrition information: Each serving (prepared with reduced-sodium seasoned salt) contains approximately 289 calories, 34 g protein, 11 g fat, 12 g carbohydrate, 91 mg cholesterol, 221 mg sodium and 2 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 08/15/2018