SUNDAY: Impress the family with Cumin-Crusted Pork Tenderloin. Heat oven to 425 degrees. Mix 3 tablespoons cumin seeds, 1 teaspoon paprika and 1/2 teaspoon coarse salt in a cup. Rub all over 2 (1-pound) pork tenderloins. Coat pork with cooking spray. Heat an oven-safe skillet over medium-high; add pork and cook, turning until browned on all sides. Transfer skillet to oven and roast 12 minutes or until internal temperature reaches 160 degrees. Remove from oven and let stand 5 minutes before slicing. Serve with Corn and Black Bean Salad. Mix 3 cups (thawed) frozen corn with 1 (15-ounce) can black beans (rinsed). Toss with 2 tablespoons olive oil, 2 tablespoons fresh lime juice and 1/4 cup chopped fresh cilantro, and serve. Add a romaine salad and whole-grain rolls. For dessert, Strawberry Banana Crepes will get everyone's attention. Spoon about 3 tablespoons frozen whipped topping (thawed) down the center of 10 crepes; top each crepe with 4 or 5 banana slices. Roll; top each with more whipped topping, sliced fresh strawberries and toasted walnuts.
Plan ahead: Save enough pork, corn and bean salad and dessert for Monday.
Tip: Look for crepes in the produce section.
MONDAY: Make Pork Sandwiches with the leftovers. Layer slices of leftover pork with lettuce on whole-grain bread that has been spread with mango chutney. Serve with leftover corn and bean salad. End with leftover crepes for dessert.
TUESDAY: Dinner can't get much easier than Barbecue Biscuits. Heat oven to 350 degrees. Line a baking sheet with nonstick foil. Using an 8-count can of refrigerated flaky buttermilk biscuits, separate into halves and line the baking sheet with 8 halves. Top each with 2 to 3 tablespoons any barbecued chicken or beef. Top with other halves and press gently. Bake 13 minutes or until biscuits are browned. Remove from oven and serve these little gems with deli coleslaw. Enjoy fresh kiwi for dessert.
WEDNESDAY: Treat the kids to some new flavors in Farro and Black Bean Chili With Swiss Chard and Jack Cheese (see recipe). Add cherry tomatoes and their favorite dip alongside. Serve with cornbread muffins. Juicy peaches are summer's best dessert.
THURSDAY: Catfish With Lemon-Dill Sauce (see recipe) is a low-cost dinner. Alongside, add red potatoes tossed with a little butter and coarse salt and pepper, green beans and whole-grain rolls. For dessert, cantaloupe is another summer favorite.
FRIDAY: Eat this Vegetable Chili for a meatless treat. Heat 1 tablespoon canola oil in a Dutch oven over medium. Add 1 onion (chopped), 1 teaspoon minced garlic and 2 to 4 tablespoons chili powder; cook 5 minutes or until onion is softened. Chop 1 red and 1 green bell pepper and add to pot; cook 7 minutes or until all vegetables are softened. Chop 1 zucchini, 1 yellow squash and add to pot, along with 1/2 teaspoon dried oregano and 1/4 teaspoon cayenne pepper; cook 5 minutes. Add 1 (14 1/2-ounce) can diced fire-roasted tomatoes (undrained); cook 10 minutes. Stir in 1 (11-ounce) can corn with peppers and onions (drained), 2 (16-ounce) cans black beans (drained) and 1/4 teaspoon salt; cook 5 minutes or until thoroughly heated. Garnish with sour cream and shredded cheddar cheese; serve the way they do in Cincinnati and spoon it over spaghetti. Add a spinach salad and whole-grain rolls on the side. Fresh cherries are a seasonal dessert.
SATURDAY: Introduce your guests to Chicken With Apricot-Ginger Relish (see recipe). Serve with jasmine rice, fresh asparagus, a bibb lettuce salad and sourdough bread. For dessert, buy a chocolate cake and top it with vanilla ice cream.
THE RECIPES
Farro and Black Bean Chili
With Swiss Chard and Jack Cheese
2 tablespoons extra-virgin olive oil
4 slices thick-cut bacon
1 red onion, finely chopped
1 medium carrot, finely chopped
1 medium rib celery, finely chopped
1 cup quick-cooking pearled farro
1 (15-ounce) can no-salt-added diced tomatoes
2 (7-ounce) cans chipotles in adobo, seeded and minced, PLUS 2 tablespoons sauce from can
4 cups unsalted chicken broth
1/2 pound Swiss chard, chopped, thick stems trimmed
1 (15-ounce) can reduced-sodium black beans, rinsed
Coarse salt and black pepper to taste
Shredded Monterey jack cheese for garnish
In a Dutch oven, heat oil on medium. Add bacon; cook, stirring occasionally, 5 minutes or until fat is rendered but bacon is not crisp. Add onion, carrot and celery. Cook, stirring 7 minutes or until softened. Add farro, tomatoes, chipotles and adobo sauce. Cook 2 minutes, stirring, until bubbling. Stir in broth; bring to a boil over high heat, cover partially and simmer on medium 20 minutes or until farro is tender. Add chard and beans; simmer 5 minutes or until chard is tender and beans are heated through. Season with salt and black pepper. Ladle into bowls and garnish with cheese. (Adapted from Just Cook It! by Justin Chapple)
Makes 4 servings.
Nutrition information: Each serving contains approximately 360 calories, 12 g protein, 10 g fat, 49 g carbohydrate, 7 mg cholesterol, 606 mg sodium and 6 g fiber.
Carbohydrate choices 3.
Catfish With Lemon-Dill Sauce
1/2 cup low-fat mayonnaise
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh dill
1/2 teaspoon coarse salt
1/4 teaspoon ground pepper
4 catfish filets (about 5 ounces each), drizzled with additional lemon juice
Smoked or regular paprika
Lemon slices
Heat oven to 400 degrees.
In a bowl, mix together mayonnaise, lemon juice, dill, salt and pepper; set aside.
Coat a 9-by-13-inch baking dish with cooking spray. Fold filets in half; sprinkle top with paprika; top with lemon slices. Bake 20 minutes or until fish is opaque and flakes easily with fork. Serve with lemon-dill sauce.
Makes 4 servings.
Nutrition information: Each serving contains approximately 186 calories, 23 g protein, 6 g fat, 8 g carbohydrate, 82 mg cholesterol, 581 mg sodium and no fiber.
Carbohydrate choices: 1/2.
Chicken With Apricot-Ginger Relish
1/2 cup apricot preserves
3 tablespoons fresh lime juice
2 tablespoons low-sodium tamari sauce
2 teaspoons grated fresh ginger
1/4 teaspoon ground red pepper (cayenne)
4 (5- or 6-ounce) boneless skinless chicken breasts
2 teaspoons olive oil
1 (24-ounce) jar apricot halves, drained and diced
1 unpeeled cucumber, seeded and diced
1/2 red onion, sliced
1 1/2 teaspoons lime zest
Lime slices
In a small bowl, combine preserves, juice, tamari sauce, ginger and cayenne pepper. Reserve 2 tablespoons and spoon remainder into a large resealable plastic bag. Add chicken to bag, seal, turn to coat and refrigerate 15 minutes. Remove chicken and discard marinade.
Heat oil in a large skillet on medium-high. Add chicken and cook about 10 minutes or until no longer pink and juices run clear; turn once.
Meanwhile, in a medium bowl, combine apricots, cucumber, reserved preserves mixture, onion and lime zest. Arrange chicken on serving platter and top each breast half with 2 tablespoons of the relish. Garnish with lime slices. Serve remaining relish in a small bowl.
Makes 4 servings.
Nutrition information: Each serving contains approximately 351 calories, 33 g protein, 6 g fat, 41 g carbohydrate, 91 mg cholesterol, 475 mg sodium and 4 g fiber.
Carbohydrate choices: 3.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 07/25/2018