Sunday: Family
The family will like the flavor of CUMIN-RUBBED STEAKS WITH AVOCADO SALSA VERDE, and you'll like how easy it is to prepare: Press 2 teaspoons ground cumin into 2 beef top loin (strip) steaks (cut 1 inch thick). Heat a large nonstick skillet on medium. Add steaks and cook 12 to 15 minutes, turning occasionally, for medium-rare to medium doneness; let stand 5 minutes. Meanwhile, combine 3/4 cup tomatillo salsa, 1 small diced avocado and 2 tablespoons chopped cilantro. Carve steaks into slices; season with coarse salt as desired. Serve sliced steak with salsa.
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Grill some skewered chunks of RED BELL PEPPER, RED ONION AND YELLOW SQUASH to serve with the steaks, and add some CRUSTY ROLLS to the feast. For dessert, BLACKBERRY COBBLER is a summertime treat, especially when it’s topped with light whipped cream.
Plan
Cook an extra steak and save some cobbler for Monday.
Shopping List
ground cumin, beef top loin (strip) steaks, tomatillo salsa, avocado, cilantro, coarse salt, red bell peppers, red onions, yellow squash, crusty rolls, blackberry cobbler, light whipped cream.
Monday: Heat and Eat
Use those leftovers for TACO SALAD. Combine 1/2 cup chunky salsa, 1/4 cup low-fat mayonnaise and 1/4 cup reduced-fat sour cream; mix well. In a large bowl, toss together 8 cups torn romaine, 1 pint grape tomatoes (halved), 1 to 2 cups thinly sliced leftover steak, 1/2 cup shredded cheddar cheese, 1/2 cup halved pitted black olives and 1 ripe avocado (cut into cubes). Add the salsa dressing and toss gently. Top with 1 1/2 cups slightly crushed baked tortilla chips.
Add reduced-sodium PINTO BEANS on the side. Warm the leftover COBBLER for dessert and top it with VANILLA ICE CREAM.
Plan
Save enough ice cream for Wednesday.
Shopping List
chunky salsa, low-fat mayonnaise, reduced-fat sour cream, romaine, grape tomatoes, shredded cheddar cheese, pitted black olives, avocado, baked tortilla chips, reduced-sodium pinto beans, vanilla ice cream.
Tuesday: Express
Make it a fast meal tonight with FETTUCCINE CAPONATA: Cook 8 ounces fettuccine according to directions. Meanwhile, mix together 1 (6- to 8-ounce) container eggplant appetizer (caponata), 1 (15- to 19-ounce) can rinsed reduced-sodium garbanzo beans and 2 cups marinara sauce; heat sauce and toss with fettuccine.
Serve with a packaged GREEN SALAD and ITALIAN BREAD. Make instant PISTACHIO PUDDING with 1% milk for dessert.
Shopping List
fettuccine, eggplant appetizer (caponata), canned reduced-sodium garbanzo beans, marinara sauce, packaged green salad, Italian bread, instant pistachio pudding, 1% milk.
Wednesday: Budget
Your wallet will thank you when you serve this delicious, low-cost CLAM CHOWDER. Serve the chowder with a LETTUCE AND TOMATO SALAD and CRACKERS. Make BROWNIES (from mix) for dessert and add a dollop of leftover ice cream.
Plan
Save enough brownies for Thursday.
Shopping List
canola oil, onion, celery, coarse salt, white or black pepper, bottled clam juice, canned whole or chopped clams, red potatoes, flour, 2% milk, frozen mixed vegetables, lemon, lettuce, tomatoes, crackers, brownie mix.
CLAM CHOWDER
Servings: makes about 8 1/2 cups
Prep time: 15 minutes
Cook time: about 15 minutes
- 1 tablespoon canola oil
- 1 small onion, chopped
- 1 rib celery, thinly sliced
- 1/2 teaspoon coarse salt
- 1/2 teaspoon white or black pepper
- 2 (8-ounce) bottles clam juice
- 2 (6.5-ounce) cans whole or chopped clams, with liquid
- 1 pound red potatoes cut into 1/2-inch pieces
- 3 tablespoons flour
- 1 1/2 cups 2% milk (see NOTE)
- 1 (16-ounce) package frozen mixed vegetables
- 1 tablespoon fresh lemon juice
In a Dutch oven, heat oil on medium-high. Add onion, celery, salt and pepper and cook, stirring occasionally, 5 minutes or until vegetables are softened. Add clam juice, clams with liquid and potatoes. Bring to a boil. Reduce heat to low; cover and simmer 8 to 10 minutes or until potatoes are tender. In a 2-cup measure, whisk flour into milk until smooth. Add milk mixture and frozen mixed vegetables to pot; bring to a boil over medium-high. Boil 1 minute. Stir in lemon juice and ladle into bowls.
NOTE: Thin with additional milk if desired.
Per cup: 147 calories, 8 grams protein, 3 grams fat (17% calories from fat), 0.7 gram saturated fat, 24 grams carbohydrate, 15 milligrams cholesterol, 585 milligrams sodium, 3 grams fiber.
Thursday: Kids
The kids got it right when they said they deserve HAMBURGERS with all the trimmings for Independence Day. Grill the burgers and serve them on whole-grain buns with LETTUCE, TOMATOES, ONIONS, PICKLES, LOW-FAT MAYONNAISE, KETCHUP and MUSTARD. Enjoy the grown-up flavor of Raleigh, North Carolina, friend and cookbook author Debbie Moose’s POTATO SALAD WITH BUTTERMILK CHIVE DRESSING. Add BAKED BEANS and deli COLESLAW to your celebration. Serve chilled WATERMELON and leftover BROWNIES for dessert.
Plan
If time permits, cook Friday's couscous today.
Shopping List
lean ground beef, whole-grain hamburger buns, lettuce, tomatoes, onions, pickles, low-fat mayonnaise, ketchup, mustard, buttermilk, Dijon mustard, prepared horseradish, fresh chives, fresh parsley, garlic powder, coarse salt, pepper, yellow potatoes, celery, dill pickle cubes, baked beans, deli coleslaw, watermelon.
POTATO SALAD WITH BUTTERMILK CHIVE DRESSING
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: about 15 minutes; chilling time: about 2 hours
- 1 cup buttermilk
- 1/4 cup low-fat mayonnaise
- 2 teaspoons Dijon mustard
- 2 teaspoons prepared horseradish
- 2 tablespoons chopped fresh chives
- 1 tablespoon chopped fresh parsley
- 1/4 teaspoon garlic powder
- 1/4 teaspoon coarse salt
- 1/2 teaspoon pepper
- 3 pounds yellow potatoes
- 3/4 cup chopped celery
- 1/4 cup dill pickle cubes, drained
In a medium bowl, whisk together buttermilk, mayonnaise, mustard and horseradish until smooth. Stir in chives, parsley, garlic powder, salt and pepper. (Refrigerate overnight if desired.) Cook potatoes in boiling water about 15 minutes or until a sharp knife passes easily into them. Drain; let cool until you can handle, then peel and cut into chunks. In a large bowl, toss the potatoes with celery and pickles. Pour the dressing over all and toss to combine. Refrigerate, covered, for 2 hours. Serve chilled. (Adapted from “Buttermilk,” Debbie Moose, The University of North Carolina Press.)
Per serving: 215 calories, 6 grams protein, 1 gram fat (6% calories from fat), 0.3 gram saturated fat, 46 grams carbohydrate, 2 milligrams cholesterol, 364 milligrams sodium, 5 grams fiber.
Friday: Meatless
SAVORY LENTILS will let you skip meat but enjoy plenty of flavor. In a large pot, bring 6 cups water to a boil. Add 2 cups lentils; boil 10 minutes or until tender, stirring occasionally; drain. Meanwhile, heat 2 tablespoons olive oil in a large pot over medium heat. Add 2 cups chopped red onions and 1/4 cup finely chopped garlic cloves. Cook and stir 10 minutes or until tender. Add cooked lentils, 2 cups chunky salsa, 1 (4-ounce) can diced green chiles, 1 (1.25-ounce) package reduced-sodium taco seasoning mix and 1/4 teaspoon coarse salt; mix well. Bring to a boil. Reduce heat to medium-low; cover and simmer, stirring occasionally, 15 minutes or until thoroughly heated. Remove from heat and add 1 cup chopped cilantro; mix well.
Serve over COUSCOUS. Add a SPINACH SALAD and PITA BREAD. Fresh PINEAPPLE is dessert.
Shopping List
lentils, olive oil, red onions, garlic, chunky salsa, canned diced green chilies, packaged reduced-sodium taco seasoning mix, coarse salt, cilantro, couscous, fresh spinach, pita bread, fresh pineapple.
Saturday: Easy Entertaining
Your guests will swoon over the flavor of CHICKEN BREASTS FLORENTINE. Serve the chicken with ORZO tossed with freshly grated Parmesan cheese and chopped parsley. Add a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. FRUIT SORBET with BUTTER COOKIES is an easy, light dessert.
Shopping List
bacon, boneless skinless chicken breast halves, frozen chopped spinach, crumbled garlic-and-herb feta cheese, low-fat mayonnaise, garlic, paprika, orzo, Parmesan cheese, parsley, Boston lettuce, whole-grain rolls, fruit sorbet, butter cookies.
CHICKEN BREASTS FLORENTINE
Servings: makes 6 servings
Prep time: about 30 minutes
Cook time: about 1 hour
- 6 slices bacon
- 6 (5- or 6-ounce) boneless skinless chicken breast halves
- 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
- 3/4 cup crumbled garlic-and-herb feta cheese
- 1/2 cup low-fat mayonnaise
- 1 clove garlic, minced
- Paprika for garnish
Heat oven to 325 degrees. Partially cook the bacon by microwaving 3 minutes on high (to decrease the fat). Cut a pocket into each chicken breast; set aside. Combine spinach with cheese, mayonnaise and garlic; mix well. Divide and stuff into chicken pockets. Sprinkle top of chicken with paprika. Wrap each breast with 1 strip bacon. Place breasts on a rack in a 9-by-13-inch baking dish lined with foil (for easy clean-up). Bake uncovered 50 minutes to 1 hour or until internal temperature reaches 165 degrees. Sprinkle with paprika and serve.
Per serving: 331 calories, 42 grams protein, 15 grams fat (39% calories from fat), 5.4 grams saturated fat, 10 grams carbohydrate, 132 milligrams cholesterol, 753 milligrams sodium, 2 grams fiber.