10/ 1
Family Sunday
Buy a Smoked Turkey Breast for an easy family meal and pair it with spinach feta rice. In a large microwave dish, combine 1 medium chopped onion, 1 (8-ounce) package sliced fresh mushrooms and 2 cloves minced garlic. Microwave 7 minutes on high (100 percent power) or until onion is softened; drain. To 3 cups hot cooked brown rice, add mushroom mixture, 1 tablespoon fresh lemon juice, 1 1/2 teaspoons fresh or 1/2 teaspoon dried oregano, 1 (5-ounce) package baby spinach leaves (shredded), 4 ounces crumbled feta cheese and freshly ground black pepper to taste. Microwave 1 to 2 minutes on high until spinach is wilted; toss to mix and serve.
Add a red-tipped lettuce salad and dinner rolls. Make peach shortcake for dessert, using pre-made individual sponge cakes, vanilla ice cream and sliced fresh or (thawed) frozen peaches.
Plan ahead: Save enough turkey and peaches, and soak beans for Monday. Save enough ice cream for Saturday.
10/ 2
Budget Monday
Use some of the leftover turkey for Southwestern Turkey Chili (see recipe). Add a lettuce wedge and corn tortillas. Leftover peaches are your dessert.
Plan ahead: Save enough chili for Tuesday.
10/ 3
Heat-and-Eat Tuesday
Enjoy the fruits of yesterday's labor and heat Monday's chili for dinner. Top it with a dollop of reduced-fat sour cream. Add a spinach salad and cornbread. How about plums for dessert?
10/ 4
Meatless Wednesday
Delicious Huevos Rancheros (see recipe) is a no-meat meal you'll enjoy. Serve the spicy egg dish with vegetarian refried beans and toasted whole-wheat English muffins. Fresh pineapple is a light dessert.
10/ 5
Kids Thursday
Make the kids happy with Italian Sauce Over Spinach Spaghetti for dinner. Cook 12 ounces spinach spaghetti as directed. In a large nonstick skillet, cook 1 medium chopped onion in 2 teaspoons olive oil for 5 minutes or until softened. Add 1 (28-ounce) can Italian-style stewed tomatoes (undrained) and 3 tablespoons fresh or 1 tablespoon dried basil. Mix well and cook uncovered until the liquid is reduced by one-third, stirring occasionally. Spoon sauce over spaghetti and serve with freshly grated Parmesan.
Add carrot sticks and garlic bread. Make banana pudding with 1 percent milk for dessert.
10/ 6
Express Friday
Make your own Salad Pizza tonight. Toss a packaged green salad with light Italian dressing and top a hot pizza with the salad. Cut into wedges and serve. Brownies are a delectable dessert.
Plan ahead: Save enough brownies for Saturday.
10/ 7
Easy Entertaining Saturday
Invite friends for Shrimp and Cherry Tomatoes Over Cheesy Cauliflower Grits (see recipe). Serve the combination with an arugula salad tossed with extra-virgin olive oil and fresh lemon juice and garnished with pumpkin seeds and egg wedges. Add whole-grain rolls. For dessert, caramel sundaes are divine. Top leftover vanilla ice cream with crumbled leftover brownies and drizzle with caramel sauce.
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THE RECIPES
Southwestern Turkey Chili (Monday)
1 pound dried black beans
10 cups water
1 tablespoon canola oil
1/2 red bell pepper, chopped
2 fresh jalapeno peppers, seeded and chopped
2 ribs celery, thinly sliced
1 large yellow onion, chopped
1 medium red onion, chopped
2 tablespoons minced garlic
2 tablespoons fresh or dried oregano
2 tablespoons chili powder
2 tablespoons ground coriander
1 tablespoon ground cumin
1 1/2 teaspoons coarse salt
3 (14-ounce) cans unsalted chicken broth
2 cups fresh or (thawed) frozen whole-kernel corn
2 cups diced (leftover) smoked turkey
2 tablespoons dehydrated mashed potato flakes (optional for thickening)
Reduced-fat sour cream, fresh cilantro and red onions for garnish, if desired
Soak beans in water overnight and cook according to package directions. Drain and set aside. Heat oil in a large nonstick skillet on medium. Cook peppers, celery, onions and garlic 8 to 10 minutes or until softened. Stir occasionally. Add the black beans to the vegetable mixture, along with the oregano, chili powder, coriander, cumin, salt, broth, corn and turkey. Bring to a boil. Reduce heat to low and simmer uncovered 45 minutes to an hour. For a thicker chili, add the optional dehydrated potatoes during the last 15 minutes of cooking. Garnish as desired. Makes 10 cups.
Per cup: 285 calories (percent calories from fat, 13), 18 grams protein, 44 grams carbohydrate, 7 grams fiber, 4 grams fat (0.8 gram saturated fat), 22 milligrams cholesterol, 580 milligrams sodium.
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Huevos Rancheros (Wednesday)
4 (6- to 7-inch) flour tortillas
1/2 teaspoon chili powder
1 tablespoon canola oil
8 eggs
2/3 cup salsa
1/2 cup sliced, pimiento-stuffed green olives
1/4 cup ketchup
1/2 cup shredded Mexican-blend cheese
1/4 cup chopped cilantro
Heat oven to 400 degrees. Coat both sides of tortillas with cooking spray. Sprinkle chili powder over both sides; place on a baking sheet. Bake 4 minutes; turn. Continue baking 4 more minutes or until golden and crisp.
Meanwhile, heat oil in a large nonstick skillet on medium. Cook eggs as desired. Transfer tortillas to serving plates; top with eggs. Keep warm in turned-off oven. In same skillet, add salsa, olives and ketchup. Cook and stir on medium-high until very hot. Spoon sauce over eggs; top with cheese and cilantro. Serves 4.
Per serving: 360 calories (percent calories from fat, 49), 18 grams protein, 27 grams carbohydrate, 1 gram fiber, 20 grams fat (6.2 grams saturated fat), 385 milligrams cholesterol, 1,173 milligrams sodium.
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Shrimp and Cherry Tomatoes Over Cheesy Cauliflower Grits (Saturday)
4 slices bacon
16 ounces medium uncooked shrimp, peeled and deveined
3/4 cup chopped red onion
2 cups packed chopped kale
1/3 cup unsalted chicken broth
1 pint cherry tomatoes
3 tablespoons chopped parsley
For the grits:
1 tablespoon olive oil
8 cups riced cauliflower (see NOTE)
1/2 cup unsalted chicken broth
3/4 cup shredded 50 percent light cheddar cheese
1/4 cup half-and-half or whole milk
Coarse salt and pepper to taste
In large cast-iron skillet, cook bacon over medium heat until crispy. Remove from pan; set aside on paper towels to drain. Chop and crumble when cool. Reserve 2 teaspoons bacon fat; discard remaining fat. Add shrimp to reserved bacon fat in a single layer; cook until opaque, turning when browned. Remove shrimp; cover to keep warm. Add onions and kale; cook about 5 minutes or until onions are softened. Stir and slowly add chicken broth to keep from sticking. Add tomatoes; cook about 5 minutes or until they begin to burst. Remove from heat; stir in parsley.
For the grits: Heat oil in a large nonstick skillet on medium. Add cauliflower; cook 8 minutes or until it starts to brown. Add broth; cover and cook on low 5 minutes or until cauliflower is tender. Remove to a large bowl. Using an immersion blender, puree cauliflower slightly for a creamy consistency. Stir in cheese and half-and-half; season with salt and pepper.
To serve: In individual bowls or on a platter, ladle cheesy cauliflower grits, then shrimp, then tomato mixture. Top with crumbled bacon. (Adapted from blog www.loveandzest.com.) Serves 4.
Note: Look for cauliflower that has been "riced" in produce.
Per serving: 373 calories (percent calories from fat, 36), 39 grams protein, 24 grams carbohydrate, 7 grams fiber, 16 grams fat (5.9 grams saturated fat), 210 milligrams cholesterol, 522 milligrams sodium.
