SUNDAY: For a tasty meal on family day, try Easy Carolina Barbecue Chicken (see recipe). We like our barbecue with baked beans, coleslaw and whole-grain bread. Spoon fresh strawberries over vanilla ice cream for dessert.
Plan ahead: Prepare extra chicken, and save enough coleslaw and strawberries for Monday. Save enough ice cream for Thursday.
MONDAY: Today's Memorial Day picnic is easy because you already have leftover chicken, coleslaw and strawberries. Add Dilly Potato Salad (see recipe) and whole-grain rolls to the spread. Buy brownies and serve them with the leftover strawberries for a festive dessert.
TUESDAY: For a low-cost meal, Skillet Pork Chops and White Beans are easy. Pan-fry pork chops; remove to a plate and cover to keep warm. To same skillet, add a can white beans (rinsed) and a can of diced tomatoes with green chiles with liquid. Cover and simmer 5 minutes; return chops to skillet. Cook 1 minute or until hot. Serve with steamed broccoli and cornbread. Kiwis are good for dessert.
WEDNESDAY: Open the Global Pantry for Tex-Mex Vegetable Soup. In a 4-quart or larger slow cooker, combine 1 (15-ounce) can black beans (rinsed) and 1 (15-ounce) can pinto beans (rinsed), 2 (14 1/2-ounce) cans Mexican-style diced tomatoes with liquid, 2 cups frozen or drained canned corn, 1 (14-ounce) can unsalted vegetable broth, 2 medium red potatoes (chopped), 1 cup chopped onions, 1 cup medium salsa and 1 cup fresh or frozen cut green beans. Mix well. Cover and cook on high 6 hours or until vegetables are tender. Thin with additional broth or water if desired. Add a sliced avocado and lettuce salad and serve the soup with flour tortillas. Plums are dessert.
THURSDAY: Tuna and Black-Eyed Pea Salad is a quick and tasty meal. Toss 2 (15-ounce) cans black-eyed peas (rinsed), 2 (6-ounce) cans water-packed tuna (drained and flaked), 3 plum tomatoes (diced), 1 small red onion (thinly sliced) and 1 package salad greens with Dijon vinaigrette. Sprinkle with crumbled bacon and toasted walnuts to taste; toss to mix and serve. If you need more food, add canned lentil soup and whole-grain rolls. Leftover ice cream is your dessert.
FRIDAY: The kids are always excited about Macaroni and Cheese. Heat oven to 350 degrees. In a 2 1/2-quart baking dish, combine 1 (14-ounce) can unsalted chicken broth, 1 heaping cup uncooked elbow macaroni, 3/4 cup 1 percent milk, 2 tablespoons butter (cubed), 2 teaspoons flour, and coarse salt and pepper to taste; mix well. Cover with foil and bake 15 minutes; stir. Cook 15 more minutes and stir. Cook 10 more minutes. Remove from oven. Stir in 1 cup shredded cheddar cheese and serve. Add green peas and whole-grain rolls. Make instant chocolate pudding for dessert.
SATURDAY: Hazelnut-Crusted Scallops With Fresh Mango Salsa (see recipe) is certainly guest-worthy. Serve it with rice tossed with chopped parsley, fresh green beans and a red-tipped lettuce salad. Buy a cheesecake for dessert.
THE RECIPES
Easy Carolina Barbecue Chicken
1 (4- to 4 1/2-pound) whole chicken
Coarse salt and pepper to taste
1/2 cup canola oil
1/2 cup apple cider vinegar
Juice of 1 lemon
1 egg
1/2 teaspoon dry mustard
1/2 teaspoon garlic powder
1/2 teaspoon poultry seasoning
1/4 teaspoon paprika
Cut chicken into pieces (legs, thighs, breasts and wings). Remove skin and trim extra fat. Season with salt and pepper.
In a medium bowl, mix together oil, vinegar, lemon juice, egg, dry mustard, garlic powder, poultry seasoning and paprika.
Heat a lightly greased grill to medium-high. Baste chicken with vinegar mixture and place on hot grill. Grill 30 to 45 minutes or until internal temperature is 165 degrees, turning frequently and basting after every turn. Remove from grill; let stand 5 to 10 minutes and serve.
Makes 8 servings.
Nutrition information: Each serving (without skin) contains approximately 128 calories, 24 g protein, 3 g fat, no carbohydrate, 75 mg cholesterol, 87 mg sodium and no fiber.
Carbohydrate choices: 0.
Dilly Potato Salad
4 medium baking potatoes, unpeeled
4 tablespoons dill pickle juice
3 kosher dill spears, finely chopped
1/4 cup chopped fresh parsley
1/2 cup chopped sweet onion such as Vidalia
1 tablespoon chopped fresh chives
1 green onion, minced
2 hard-cooked eggs, chopped
1/2 teaspoon celery seed
Coarse salt and ground black pepper to taste
For the dressing:
1/2 cup mayonnaise
2 teaspoons yellow mustard
2 teaspoons dill pickle juice
Paprika for garnish
Fresh dill for garnish
In a large saucepan, bring potatoes to a boil; reduce heat and simmer potatoes about 20 minutes or until tender. Drain and cool. Remove skins, dice and place in large bowl. Add pickle juice, pickles, parsley, onion, chives, green onion and eggs; gently mix with rubber spatula, being careful not to crush potatoes. Add celery seed, salt and pepper.
Meanwhile, in a small bowl, mix mayonnaise, mustard and pickle juice. Pour over potato mixture; stir gently. Garnish with paprika and sprigs of dill and serve.
Makes 8 servings.
Nutrition information: Each serving (prepared with low-fat mayonnaise) contains approximately 106 calories, 3 g protein, 2 g fat, 18 g carbohydrate, 47 mg cholesterol, 351 mg sodium and 2 g fiber.
Carbohydrate choices: 1.
Hazelnut-Crusted Scallops With Fresh Mango Salsa
1 large mango, cut into 1/4-inch cubes
1/2 Hass avocado, cut into 1/4-inch cubes
1/4 cup frozen corn, thawed
1/4 cup finely diced red onion
2 tablespoons fresh lime juice
1 tablespoon chopped fresh cilantro
1/4 teaspoon coarse salt, divided use
18 sea scallops, rinsed and patted dry
1/4 teaspoon pepper
1/2 cup hazelnuts, toasted, skinned and coarsely ground (see note)
2 teaspoons olive oil
In a medium bowl, combine mango, avocado, corn, onion, lime juice, cilantro and 1/8 teaspoon salt; mix well and set aside.
Sprinkle scallops with remaining salt and the pepper.
Place ground hazelnuts in a shallow container; coat scallops with nuts, pressing nuts onto scallops on all sides.
Heat oil in a large skillet on medium-high. Cook scallops 2 minutes per side, turning once or until opaque and lightly browned, being careful not to overcook.
To serve, spoon 1/2 cup salsa onto center of each plate. Place 3 scallops on salsa. Serve immediately.
Makes 6 servings.
Note: Pulse nuts in food processor until coarsely ground but not oily (or you'll have hazelnut butter).
Nutrition information: Each serving contains approximately 175 calories, 8 g protein, 10 g fat, 15 g carbohydrate, 11 mg cholesterol, 259 mg sodium and 3 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 05/23/2018