Note to readers: The Menu Planner is mixing things up. First, there were four weeks of Chili Nights leading up to the Super Bowl. This week, wild card nights begin: The themes could be Global Pantry (food from different countries); Slow Cooker, Microwave, Clay Pot or Pressure Cooker Night (recipes from one of these methods of cooking); Breakfast for Dinner Night (this week's wild card — maybe pancakes or egg-centric recipes like omelets or a frittata); or Bowl or One-Pot Dinner Night (the entree is in a bowl). Readers, let me know what you think of these changes.
3/25
Family Sunday
Asian Barbecue Steak is a good family meal. In a small bowl, combine 1/2 cup ketchup, 1/4 cup hoisin sauce, 1/4 cup orange juice and 2 teaspoons minced fresh ginger; mix well. Reserve and refrigerate 1/2 cup marinade. Place remaining marinade in resealable plastic bag with a 1-pound top round steak (about 3/4 inch thick). Turn to coat and marinate in refrigerator 6 hours to overnight.
Remove steak; discard marinade. Place the marinated steak and another 1-pound steak (for Monday) over ash-covered coals. Grill, covered, 10 to 11 minutes for medium-rare to medium. Meanwhile, pour reserved marinade into a small microwaveable container; cook on high 1 to 1 1/2 minutes, stirring every 30 seconds. Carve marinated steak into thin slices; season with coarse salt and pepper to taste. Serve with marinade and garnish with sliced green onions.
Serve the flavorful steak with rice pilaf and grilled carrots. For dessert, top vanilla ice cream with strawberries.
Plan ahead: Save unmarinated steak for Monday.
3/26
Heat-and-Eat Monday
Make Steak Roll-Ups tonight. For the sauce: In a small bowl, combine 1 cup reduced-fat sour cream, 2 tablespoons chopped fresh cilantro and 2 teaspoons adobo sauce from canned chipotle peppers; mix well, cover and refrigerate.
For filling: Cut leftover steak into thin slices and then into halves. Thinly slice and stir-fry 1 medium red bell pepper and 1 onion, about 4 minutes. Add steak; stir-fry 1 minute or until hot.
Warm 4 burrito-size flour tortillas. Spoon meat and vegetables onto tortillas, top with sauce, roll and serve with black-eyed peas. Oatmeal cookies are good for dessert.
3/27
Express Tuesday
For an easy meal, try a Chicken Caesar Salad. In a large bowl, combine 1 (10-ounce) bag of romaine, 1 (10-ounce) package refrigerated, cooked Italian or other flavor chicken breast, cut into bite-size pieces, 2 tablespoons freshly grated Parmesan cheese, 1/4 cup reduced-fat Caesar salad dressing and freshly ground pepper to taste; toss to coat. Serve with bean soup and whole-grain rolls. Enjoy plums for dessert.
3/28
Breakfast for Dinner Wednesday
Baked Omelet (see recipe) is this week's wild card! Serve with mixed greens and whole-grain english muffins. Lemon pudding is good for dessert.
3/29
Kids Thursday
Let the kids help you prepare Moo Shu Meatball Wraps (see recipe). Serve the wraps with sticky rice. For dessert, butterscotch pudding made with 1 percent milk is another kids' favorite.
3/30
Meatless Friday
Tortilla Soup is always a no-meat favorite. Heat a Dutch oven on medium-low. Add 1 chopped onion, 4 large cloves crushed garlic, 1 tablespoon paprika, 2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder and 1/4 teaspoon cayenne pepper. Cook, stirring for 5 minutes. Add 6 cups unsalted vegetable broth or stock, 1 (28-ounce) can crushed tomatoes in thick puree, 2 bay leaves, 1 1/2 teaspoons coarse salt, 1/4 cup lightly packed cilantro leaves, 3 cups pinto beans and 1 cup baked corn tortillas (broken). Cook, uncovered, 30 minutes. Remove bay leaves. Using an immersion blender, blend soup to desired texture. Bring soup to a simmer.
To serve: Place more baked corn tortilla chips in bowls, ladle soup over chips, top with shredded cheddar cheese and diced avocado. Sprinkle with chopped cilantro and add a lime wedge on the side. (Adapted from Food and Wine magazine.) Serve with a spinach salad and toasted-bran muffins. For dessert, sliced pears are easy.
3/31
Easy Entertaining Saturday
Invite guests for Italian Seasoned Cod (see recipe). Serve it with packaged long grain and wild rice and sugar snap peas. Add a bibb lettuce salad and baguettes. Buy a Key lime pie for dessert.
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THE RECIPES
Baked Omelet (Wednesday)
8 large eggs
1 1/2 cups frozen diced potatoes O’Brien
1 cup reduced-fat cottage cheese
1 cup chopped fresh spinach
6 slices cooked bacon, chopped
1/4 teaspoon coarse salt
1/8 teaspoon pepper
1 cup shredded low-fat sharp cheddar cheese
Heat oven to 350 degrees. Coat a 6-cup (1 1/2-quart) baking dish with cooking spray. In a large bowl, whisk the eggs until blended; stir in the remaining ingredients except cheddar cheese. Pour mixture into dish; top with cheddar cheese. Bake 45 to 50 minutes or until puffed and a sharp knife inserted into center comes out clean. Serves 6.
Per serving: 254 calories (percent calories from fat, 46), 23 grams protein, 12 grams carbohydrate, 1 gram fiber, 13 grams fat (5.4 grams saturated fat), 268 milligrams cholesterol, 594 milligrams sodium.
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Moo Shu Meatball Wraps (Thursday)
1 pound lean ground beef
3/4 cup quick or regular oats
1/2 cup finely chopped water chestnuts
1/4 teaspoon ground ginger
1/4 cup reduced-sodium soy sauce
1 tablespoon water
3/4 cup prepared plum sauce (see NOTE)
6 (10-inch) flour tortillas, warmed
1 1/2 cups coleslaw mix
Heat oven to 350 degrees. In a large bowl, combine beef, oats, water chestnuts, ginger, soy sauce and water; mix lightly, but thoroughly. Shape into about 24 meatballs; arrange on rack of broiler pan. Bake 20 to 25 minutes or until centers are no longer pink.
To prepare wraps: Spread a thin layer of plum sauce on tortilla; add about 1/4 cup coleslaw mix and 4 hot meatballs. Fold sides of tortilla to center, overlapping edges. Fold bottom and top of tortilla under, completely enclosing filling. Repeat with remaining ingredients. Cut each wrap in half and serve. Makes 6 wraps.
Note: Look for plum sauce in the Asian food aisle.
Per wrap: 411 calories (percent calories from fat, 20), 23 grams protein, 56 grams carbohydrate, 5 gram fiber, 9 grams fat (2.8 grams saturated fat), 43 milligrams cholesterol, 1,095 milligrams sodium.
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Italian Seasoned Cod (Saturday)
1 tablespoon olive oil
1/2 teaspoon minced garlic
2 (10-ounce) packages frozen cod, thawed
2 tablespoons bread-dipping seasoning, divided (see NOTE)
1 (14 1/2-ounce) can diced tomatoes with basil, onion and oregano, drained
1 lemon
Heat a large nonstick skillet on medium until hot; add oil and garlic. Sprinkle lightest side of fish with 1 tablespoon seasoning; place in skillet with darkest side up. Sprinkle remaining seasoning over fish; cook 2 minutes. Arrange tomatoes in pan around fish. Cut lemon in half; squeeze juice over fish. Cover and cook 4 to 6 minutes. Serve fish with pan sauce. (Adapted from Publix Supermarket recipe.) Serves 4.
Note: Bread-dipping seasoning is used to flavor olive oil for bread dipping. Look for it in the bakery or ask the manager for its location.
Per serving: 172 calories (percent calories from fat, 24), 24 grams protein, 8 grams carbohydrate, 1 gram fiber, 4 grams fat (0.7 gram saturated fat), 54 milligrams cholesterol, 437 milligrams sodium.
