SUNDAY: Family night
For a different family dinner, try cinnamon broiled chicken with raita (see recipe). Add basmati rice, steamed fresh broccoli and naan. For dessert, buy a lemon meringue pie.
PLAN AHEAD: Cook extra plain chicken and extra rice, and save some pie for Monday.
SHOPPING LIST: coarse salt, pepper, cinnamon, boneless skinless chicken cutlets, cooking spray, cucumber, plain yogurt, reduced-fat sour cream, fresh cilantro or flatleaf parsley, cumin, basmati rice, fresh broccoli, naan, lemon meringue pie.
MONDAY: Heat and eat
Make your own chicken and rice soup with Sunday's leftovers. Chop the leftover chicken; add it and the leftover rice to regular chicken broth. If you have any leftover broccoli, chop that and add along with frozen peas and carrots. Heat; add coarse salt and pepper to taste. Serve with a mixed green salad and cheese toast. Slice the leftover PIE for dessert.
SHOPPING LIST: regular chicken broth, frozen peas and carrots, coarse salt, pepper, mixed greens, dense white bread and any cheese for cheese toast.
TUESDAY: Express cooking
For a quick meal, pick up bratwurst and German potato salad from the deli.
Serve warmed bratwurst over sweet-and-sour cabbage and apples: Melt 2 tablespoons butter in a large nonstick skillet on medium-high. Add 2 medium Granny Smith apples (cored, unpeeled and cut into 1/2-inch slices). Cook 1 minute, stirring occasionally. Add 3 tablespoons packed brown sugar and 1/2 teaspoon cinnamon; cook 2 more minutes. Add one (16-ounce) jar drained sweet-and-sour cabbage. Cook 2 minutes or until hot.
Add rye bread on the side. Spicy mustard is a must. Fresh pineapple spears are your dessert.
SHOPPING LIST: bratwurst, deli German potato salad, butter, Granny Smith apples, brown sugar, cinnamon, jar sweet-and-sour cabbage, rye bread, spicy mustard, fresh pineapple spears.
WEDNESDAY: Kids favorite
Sometimes we're surprised how good a kid-tested recipe turns out! Beefy peanutty wraps (see recipe) works for adults, too. Serve the wraps with canned reduced-sodium pinto beans and deli carrot salad.
The children can help make chocolate pudding with bananas for dessert: Add sliced bananas to instant chocolate pudding made with 1 percent milk.
SHOPPING LIST: lean ground beef, red bell pepper, black pepper, green onions, chunky or smooth peanut butter, grape jelly, lower-sodium soy sauce, flour tortillas, reduced-fat sour cream, canned reduced-sodium pinto beans, deli carrot salad, bananas, instant chocolate pudding mix, 1 percent milk.
THURSDAY: Budget dining
Turkey picadillo (see recipe) with sofrito has wonderful flavor. Serve it over brown rice. Add mixed greens and whole-grain rolls. Fresh or canned tropical fruit is good for dessert.
SHOPPING LIST: ground turkey breast or lean ground beef, golden raisins, dried oregano, cumin, cider vinegar, capers, olive oil, sofrito, flatleaf parsley, brown rice, mixed greens, whole-grain rolls, fresh or canned tropical fruit.
FRIDAY: Meatless meal
Grilled vegetable sandwiches are always welcome around our house. In a large bowl, mix together 1/4 cup light soy sauce, 1/4 cup fresh lemon juice, 1 tablespoon honey and 1/2 teaspoon cayenne pepper. Add two medium zucchini (cut into 1/2-inch-thick, diagonal pieces), one medium red onion (cut into 1/4-inch slices) and two red bell peppers (cut into 1-inch-wide strips); toss to coat. Let stand at room temperature 15 minutes to 1 hour. Coat grill rack with cooking spray; place rack on medium grill. Grill vegetables, uncovered, 6-8 minutes on each side. Meanwhile, toast eight slices focaccia on grill; coat slices with goat cheese. Cover bottom halves with vegetables; top with other halves of focaccia. Cut sandwiches in half and serve immediately with oven-fried potatoes (from frozen) and a Romaine salad. Pears are dessert.
SHOPPING LIST: light soy sauce, lemons, honey, cayenne pepper, zucchini, red onion, red bell peppers, cooking spray, focaccia, goat cheese, frozen oven-fried potatoes, Romaine, pears.
SATURDAY: Entertain the family
The family will be thrilled with grilled chicken and vegetables for dinner. In a large measuring cup, whisk together 1/3 cup red wine vinegar, 2 teaspoons dried oregano, 1 teaspoon Dijon mustard, 1 teaspoon sugar, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. Continue whisking and slowly drizzle in 2/3 cup olive oil until well combined. Heat grill with a grill basket to medium-high. Spoon 4 tablespoons of vinaigrette over 11/4 pounds chicken breast strips and marinate while grilling vegetables: eight asparagus spears cut into 2-inch pieces, 1 pint cherry tomatoes, two medium zucchini (halved lengthwise and sliced into 1/2-inch-thick rounds), one medium Vidalia onion sliced into rings and one red bell pepper sliced into thick strips. Toss vegetables with 1/4 cup of vinaigrette and place in grill basket. Grill vegetables 6-8 minutes. Transfer to platter; keep warm.
Place chicken into basket; grill 5-7 minutes or until 170 degrees. Transfer to vegetable platter. Drizzle remaining vinaigrette over chicken and vegetables. Sprinkle with 1/2 cup crumbled Greek feta cheese and 2 tablespoons fresh basil.
Serve with a Romaine salad and sourdough bread. Just wait for the applause when you present coconut cake for dessert. It's a showstopper!
SHOPPING LIST: red wine vinegar, dried oregano, Dijon mustard, sugar, coarse salt, black pepper, olive oil, chicken breast strips, asparagus, cherry tomatoes, zucchini, Vidalia onion, red bell pepper, Greek feta cheese, fresh basil, Romaine, sourdough bread, coconut cake.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: [email protected]. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com. Read Susan's blog: makingthemenu.com. And check out Susan's book! "7-Day Menu Planner for Dummies" is on shelves now. Order yours on Amazon.com today!
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CINNAMON BROILED CHICKEN WITH RAITA (Sunday)
Makes: 4 servings
Preparation time: 10 minutes
Cooking time: less than 10 minutes
FOR CHICKEN
3/4 teaspoon coarse salt
1/4 teaspoon pepper
1/4 teaspoon cinnamon
4 (4-ounce) boneless skinless chicken cutlets (about 1/2 inch thick)
FOR RAITA
1 medium cucumber (peeled, seeded and chopped)
1/4 cup plain yogurt
1/4 cup reduced-fat sour cream
2 tablespoons chopped cilantro (or flatleaf parsley)
1/4 teaspoon coarse salt
1/4 teaspoon pepper
1/4 teaspoon cumin
Heat broiler. In a small bowl, mix salt, pepper and cinnamon. Sprinkle on both sides of chicken. Coat rack of broiler pan with cooking spray; broil cutlets 6 inches from heat for 3 minutes. Turn and broil 2 to 3 more minutes or until internal temperature reaches 165 degrees.
In a small bowl, stir together cucumber, yogurt, sour cream, cilantro (or parsley), coarse salt, pepper and cumin. Serve chicken with raita on the side.
Per serving: 170 calories, 26 grams protein, 5 grams fat (27 percent calories from fat), 1.9 grams saturated fat, 4 grams carbohydrate, 81 milligrams cholesterol, 635 milligrams sodium, 1 gram fiber. Carb choices: 0.
BEEFY PEANUTTY WRAPS (Wednesday)
Makes: 4 wraps
Preparation time: 15 minutes
Cooking time: less than 15 minutes
1 pound lean ground beef
1/2 cup chopped red bell pepper
1/2 teaspoon black pepper, plus more to taste
1/2 cup sliced green onions
2 1/2 tablespoons chunky or smooth peanut butter
1 tablespoon grape jelly
2 tablespoons lower-sodium soy sauce
4 (8- to 10-inch) flour tortillas, warmed
Reduced-fat sour cream for garnish
In a large nonstick skillet on medium heat, cook beef 5 minutes; drain. Add bell pepper; cook 3 to 5 minutes or until beef is no longer pink; drain again. Season with 1/2 teaspoon black pepper. Stir in onions, peanut butter, jelly and soy sauce; cook and stir 2 to 3 minutes or until peanut butter and jelly are melted. Spoon beef onto tortillas; roll. Add additional pepper and sour cream if desired.
Per wrap: 357 calories, 32 grams protein, 11 grams fat (28 percent calories from fat), 3.3 grams saturated fat, 33 grams carbohydrate, 62 milligrams cholesterol, 673 milligrams sodium, 4 grams fiber. Carb choices: 2.
TURKEY PICADILLO (Thursday)
Makes: 4 servings
Preparation time: 10 minutes
Cooking time: less than 15 minutes
1 pound ground turkey breast or lean ground beef (or mixture of both)
1/4 cup golden raisins
1/4 teaspoon dried oregano
1/8 teaspoon cumin
1/2 cup water
1 tablespoon cider vinegar
1 teaspoon capers, drained
1 teaspoon olive oil
3/4 cup sofrito (see NOTE)
1 tablespoon chopped fresh flatleaf parsley
In a large nonstick skillet, cook turkey or beef on medium-high for 5 minutes or until no longer pink. Stir in raisins, oregano and cumin; cook 3 minutes, stirring frequently. Stir in water, vinegar, capers, olive oil and sofrito; cook 5 minutes or until slightly thick. Remove from heat. Stir in parsley and serve.
NOTE: Sofrito is a sauce made from a variety of cooked ingredients, such as oil, chopped onions, tomatoes, green bell peppers, garlic and various herbs. It is used as flavoring.
Per serving: 163 calories, 28 grams protein, 3 grams fat (12 percent calories from fat), 0.2 gram saturated fat, 17 grams carbohydrate, 45 milligrams cholesterol, 492 milligrams sodium, 1 gram fiber. Carb choices: 1.