SUNDAY: Bake a turkey breast for family day. Use your secret weapon, the microwave, to prepare Risotto With Peas and Mushrooms (see recipe). Add a romaine salad and whole-grain bread. For dessert, buy or make a chocolate layer cake.
Plan ahead: Save enough turkey, risotto and cake for Monday.
MONDAY: These Turkey Roll-Ups make good use of leftover turkey. Mix together 1/3 cup low-fat mayonnaise, 1 tablespoon Dijon mustard and 3 tablespoons any chutney. Spread evenly over 8 (8-inch) tortillas. Top with sliced turkey, thin slices of red onion and fresh spinach leaves. Roll tightly, cut in half and serve with the leftover risotto. Slice the leftover cake and top it with vanilla ice cream.
Plan ahead: Save enough ice cream for Thursday.
TUESDAY: We've put Picadillo With Rice and Black Beans (see recipe) into our favorites collection because of its flavor and low cost. Serve it with a mixed green salad and whole-grain pita bread. For dessert, fresh pineapple chunks are easy.
WEDNESDAY: For a quick meal, buy any refrigerated beef stew. Thaw 1 (10-ounce) package frozen peas and carrots in the microwave. Prepare the stew as the package directs, but first add the thawed peas and carrots to the stew mixture to boost the vegetable content. Add a bibb lettuce salad and whole-grain rolls. Serve lemon pudding for dessert.
THURSDAY: Lentil Soup With Tomatoes and Peppers is easy and nutritious. Heat 1 tablespoon canola oil in a Dutch oven on medium-low. Add 1 1/2 cups chopped onion, 1 1/2 cups diced red bell pepper, 2 teaspoons minced garlic and 1 teaspoon dried thyme. Cover and cook 8 minutes or until vegetables are soft but not browned. Add 4 cups unsalted vegetable broth or water, 1 cup rinsed, sorted lentils, 2 small bay leaves, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. Bring to a boil, then reduce heat to low and simmer 30 minutes or until lentils are tender. Mix in 1 (28-ounce) can no-salt-added crushed tomatoes. Simmer 5 to 10 minutes to blend flavors. Remove bay leaves and serve. Accompany the soup with a spinach salad and cheese toast (any shredded cheese on any dense bread, broiled until the cheese melts). Leftover ice cream with butterscotch sauce is dessert.
Plan ahead: Save enough butterscotch sauce for Friday.
FRIDAY: The kids can prepare their own Beany Burritos. Heat canned vegetarian refried beans and spread on whole-grain burrito-size tortillas. Cover beans with drained mild salsa, shredded lettuce and any shredded cheese. Roll, cut in half and serve with brown rice. Munch on carrot sticks on the side. Finish with Rocky Road Parfaits, a kid's ooey-gooey dream. Layer instant chocolate pudding with leftover butterscotch sauce, marshmallow cream and a few pecans and raisins; repeat layers and serve.
SATURDAY: Invite friends for Tuscan Roasted Tomato Chicken With Capers (see recipe). Serve with roasted fingerling potatoes. Add a mixed green salad and crusty bread. For dessert, buy fruit tarts.
THE RECIPES
Risotto With Peas and Mushrooms
1 tablespoon butter
1 tablespoon olive oil
1 cup arborio rice
1/2 cup chopped onion
3 cups unsalted chicken broth
8 ounces sliced fresh mushrooms
1 cup frozen green peas
1/2 cup freshly grated parmesan cheese
1/4 teaspoon ground black pepper
In a 3-quart baking dish, microwave butter and oil on 100 percent power for 45 seconds to 1 minute or until melted; mix in rice and onion. Microwave for 4 minutes; stir after 2 minutes. Stir in chicken broth; microwave for 10 minutes, stirring every 3 minutes. Add mushrooms and microwave for 8 minutes, stirring every 3 minutes. Stir in peas; microwave 2 minutes more. Cover and let stand 5 minutes. Sprinkle with cheese and pepper. Serve immediately.
Makes 8 servings.
Nutrition information: Each serving contains approximately 161 calories, 5 g protein, 5 g fat, 23 g carbohydrate, 8 mg cholesterol, 155 mg sodium and 2 g fiber.
Carbohydrate choices: 1 1/2.
Picadillo With Rice and Black Beans
1 pound lean ground beef
1 1/4 cups water
2 1/2 cups mild or medium chunky salsa, divided use
1 (15-ounce) can black beans, rinsed
1 cup quick brown rice
1 apple, cored, peeled and diced (1/2-inch cubes)
12 stuffed Spanish olives, sliced
1/4 teaspoon cinnamon
1/4 cup raisins
1/4 cup toasted slivered almonds
In a large skillet, cook beef over medium heat for 5 minutes or until no longer pink; drain well.
Meanwhile, in a 3-quart pan combine water, 1 cup salsa and the rinsed black beans. Bring to a boil over medium-high heat. Add rice. Stir, cover and reduce heat to low. Cook 10 minutes, then remove from heat.
To cooked meat, add remaining 1 1/2 cups salsa, apple, olives, cinnamon and raisins. Cover and cook 7 minutes or until apples are softened and mixture is heated through. Garnish with almonds and serve with rice.
Makes 6 servings.
Nutrition information: Each serving contains approximately 351 calories, 21 g protein, 12 g fat, 41 g carbohydrate, 43 mg cholesterol, 680 mg sodium and 7 g fiber.
Carbohydrate choices: 3.
Tuscan Roasted Tomato Chicken With Capers
3 tablespoons olive oil, divided use
2 tablespoons unsalted butter, divided use
6 cups chopped red onion
6 cloves garlic, grated
4 red bell peppers, cored and thinly sliced
3 (14.5-ounce) cans diced fire-roasted tomatoes
2 pounds boneless skinless chicken thighs
Coarse salt and ground pepper to taste
1/2 cup dry red wine
1/2 cup unsalted chicken stock
1/2 cup capers, rinsed
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh thyme OR oregano
In a Dutch oven on medium, heat 1 tablespoon oil and 1 tablespoon butter. Add onions; cook 5 minutes or until golden. Add garlic; cook 1 minute or until fragrant, stirring often. Add peppers and tomatoes; reduce heat to low and simmer 30 minutes.
Meanwhile, in a large skillet, melt remaining oil and butter on medium-high. Sprinkle chicken with salt and pepper. Cook 3 minutes on each side or until browned; remove from skillet. Add chicken to sauce and stir. Add wine and stock. Cover and simmer 30 minutes or until internal temperature of chicken reaches 165 degrees. Stir in capers and herbs, and serve. (Adapted from Taste and Savor Life by Nancy Waldeck.)
Makes 8 servings.
Nutrition information: Each serving contains approximately 331 calories, 22 g protein, 15 g fat, 24 g carbohydrate, 113 mg cholesterol, 337 mg sodium and 5 g fiber.
Carbohydrate choices: 1 1/2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 10/10/2018