Sunday: Family
It's hard to beat your own ROASTED CHICKEN for family day. Buy a 5- or 6-pound one to ensure plenty of leftovers. Serve with BAKED SWEET POTATOES: Slash the tops, sprinkle with a little cinnamon and add some butter. Brighten the plate with STEAMED FRESH BROCCOLI drizzled with fresh lemon juice. Add DINNER ROLLS. Buy a DEEP-DISH APPLE PIE for dessert.
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Plan
Save enough chicken and pie for Monday.
Shopping List
roasting chicken, sweet potatoes, cinnamon, butter, fresh broccoli, lemon, dinner rolls, deep-dish apple pie.
Monday: Budget
Use those chicken leftovers for economical SLOW COOKER ENCHILADA CHICKEN. Keep the meal simple with a MIXED GREEN SALAD on the side. Warm the leftover PIE for dessert.
Plan
Save enough enchilada chicken for Tuesday.
Shopping List
cooking spray, enchilada sauce, canned diced tomatoes with chiles, garlic powder, cumin, corn tortillas, 50% reduced-fat cheddar cheese, canned sliced black olives, reduced-fat sour cream, cilantro, mixed greens.
SLOW COOKER ENCHILADA CHICKEN
Servings: makes 6 servings
Prep time: 10 minutes
Cook time: 4 1/2 hours on low; 2 1/2 hours on high
- 2 to 3 cups chopped cooked chicken
- 1 (28-ounce) can enchilada sauce
- 1 (10-ounce) can diced tomatoes with chiles
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- 8 corn tortillas (DO NOT USE FLOUR TORTILLAS: see NOTE)
- 2 cups shredded 50% reduced-fat cheddar cheese, divided
- 1 can (4 ounces) sliced black olives, drained, divided
- 1/2 cup reduced-fat sour cream
- 1/4 cup fresh cilantro
- Coat the inside of slow cooker with cooking spray or use a slow cooker liner. Arrange the chicken in the slow cooker. In a medium bowl, combine enchilada sauce, tomatoes, garlic powder and cumin; pour over the chicken. Cook on low for 4 hours or on high 2 hours. Cut tortillas into strips; add to chicken and sauce mixture, stirring until well coated. Add 1/2 cup of cheese and half of the olives into the chicken mixture, stirring just until combined. Using the back of a spoon, flatten the mixture. Top with remaining cheese and remaining olives. Cover and cook on low for an additional 30 minutes. Spoon into serving bowls; top with sour cream and cilantro. (Recipe from swirlsofflavor.com.)
NOTE: Flour tortillas will make the dish gummy and not yummy.
Per serving: 345 calories, 30 grams protein, 16 grams fat (41% calories from fat), 6.4 grams saturated fat, 22 grams carbohydrate, 70 milligrams cholesterol, 941 milligrams sodium, 4 grams fiber.
Tuesday: Heat and Eat
Warm the leftover ENCHILADA CHICKEN. Serve deli COLESLAW on the side. SLICED PEACHES are good for dessert.
Shopping List
deli coleslaw, peaches.
Wednesday: Meatless
Put TOMATO AND LEMON RISOTTO on your favorites list -- we did. Serve with ROMAINE SALAD and ITALIAN BREAD. For dessert, munch on SUGAR COOKIES.
Shopping List
unsalted vegetable broth, olive oil, shallots, Arborio rice, grape tomatoes, lemon, romaine, Italian bread, sugar cookies.
TOMATO AND LEMON RISOTTO
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: 30 to 35 minutes
- 4 cups unsalted vegetable broth
- 1 tablespoon olive oil
- 3 shallots, finely chopped
- 1 cup uncooked Arborio rice
- 1 cup halved grape tomatoes
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon lemon zest (yellow part only)
Heat broth in a 2-quart saucepan on medium until it begins to simmer. Reduce heat to low and keep warm. Meanwhile, heat oil in a large saucepan on medium. Add shallots; cook 3 minutes or until soft. Add rice; cook, stirring frequently, 2 or 3 minutes. Increase heat to medium-high; stir in 1 cup broth. Cook, uncovered, stirring frequently, until broth is absorbed. Continue stirring and adding remaining broth, 1 cup at a time, allowing each cup to be absorbed before adding another. Cook until rice is tender and mixture has a creamy consistency, about 25 to 30 minutes. Stir in tomatoes, lemon juice and lemon zest. Serve immediately.
Per serving: 235 calories, 4 grams protein, 4 grams fat (14% calories from fat), 0.5 gram saturated fat, 47 grams carbohydrate, no cholesterol, 205 milligrams sodium, 2 grams fiber.
Thursday: Kids
The kids will love BARBECUE MEATBALLS: Heat a large nonstick skillet on medium-high. Add half of an 18-ounce package frozen fully cooked meatballs; cook, stirring frequently, 7 to 8 minutes or until meatballs are thawed. Meanwhile, in a small bowl, mix together 2 tablespoons apricot preserves and 1/2 cup barbecue sauce. When meatballs are defrosted, add barbecue mixture to skillet; bring to a boil. Reduce heat to low and simmer 10 minutes.
Serve with RICE and a CHOPPED LETTUCE SALAD. Pop RED AND GREEN GRAPES into your mouth for dessert.
Plan
Save some meatballs for Friday.
Shopping List
frozen fully cooked meatballs, apricot preserves, barbecue sauce, rice, lettuce, red and green grapes.
Friday: Express
Tonight's 15-MINUTE SOUP is a staple around here: Dice 3 medium red potatoes; microwave for 3 minutes on high (100%) power. Add 2 or 3 diced yellow or zucchini squash; microwave on high 1 to 2 minutes. Drain. Add 3 cups any ready-to-serve vegetable soup, 1 (15-ounce) can reduced-sodium white or red beans (rinsed) and 1 (14-ounce) can unsalted chicken broth. Heat in microwave 7 to 10 minutes on high.
Serve with CHEESE TOAST and a GREEN SALAD. For dessert, deli BROWNIES are welcome.
TIPS: Add thawed and quartered (leftover) meatballs to the soup if desired. Thin the soup with additional broth or thicken it with additional pureed vegetables or beans.
Shopping List
red potatoes, yellow or zucchini squash, any ready-to-serve vegetable soup, canned reduced-sodium white or red beans, unsalted chicken broth, dense white bread and any shredded cheese (for cheese toast), salad greens, deli brownies.
Saturday: Easy Entertaining
Invite guests for SEASONED LAMB CHOPS. Serve with SAVORY MUSTARD POTATOES: Heat oven to 350 degrees. In a large bowl, toss together 2 pounds red potatoes cut into large chunks, 6 tablespoons Dijon mustard, 1 minced clove garlic, 1 tablespoon chopped fresh rosemary, 2 tablespoons olive oil, 1 tablespoon dry vermouth, and coarse salt and freshly ground black pepper to taste. Spread on a large baking sheet. Bake about 1 hour, tossing potatoes with a spatula a few times, until the crust is deep brown. Serve immediately.
Add GREEN BEANS. For dessert, HONEY-LIME FRUIT TOSS is light: Combine canned pineapple chunks (drain and reserve 1/4 cup juice), orange sections, a sliced banana, some sliced strawberries and sliced kiwis (proportions to taste). Separately, combine the reserved juice, 1/4 teaspoon lime zest, 2 tablespoons fresh lime juice and 1 tablespoon honey. Pour over fruit, toss, chill 1 hour, toss again and serve.
Shopping List
olive oil, unsalted chicken broth, garlic, lemon, herbes de Provence, coarse salt, black pepper, rib lamb chops, red potatoes, Dijon mustard, fresh rosemary, dry vermouth, green beans, canned pineapple chunks, oranges, banana, strawberries, kiwis, lime, honey.
SEASONED LAMB CHOPS
Servings: makes 4 servings
Prep time: 10 minutes; marinating time: 2 or more hours
Cook time: less than 10 minutes; standing time: 5 minutes
- 1/4 cup olive oil
- 1/4 cup unsalted chicken broth
- 3 cloves garlic, minced
- Zest of one lemon (yellow part only)
- 2 tablespoons fresh lemon juice
- 1 teaspoon herbes de Provence
- 1/2 teaspoon coarse salt
- 1/2 teaspoon cracked black pepper
- 8 rib lamb chops (about 1 pound total)
In a small bowl, whisk together oil, broth, garlic, zest, juice, herbes de Provence, salt and pepper. Place chops in a shallow baking dish. Pour marinade over chops; turn to coat both sides. Cover and marinate in refrigerator 2 or more hours; turn occasionally. Heat broiler. Remove chops and discard marinade. Broil 4 inches from heat for 3 minutes. Turn; broil 3 or 4 minutes or until internal temperature reaches 140 degrees for medium-rare (or longer for desired doneness). Remove from broiler, cover lightly and let stand 5 minutes before serving.
Per serving: 148 calories, 18 grams protein, 8 grams fat (48% calories from fat), 2.4 grams saturated fat, no carbohydrate, 58 milligrams cholesterol, 319 milligrams sodium, no fiber.