5/ 14
Family Sunday
Breakfast Skillet Hash (see recipe) is an easy recipe to prepare for Mom. Add biscuits to the meal, but start with a glass of chilled tomato juice. A bowl of blueberries, garnished with a mint sprig, is the perfect ending for Mom's special meal.
Plan ahead: Save enough blueberries for Monday.
5/ 15
Express Monday
For a fast meal, serve Roast Beef Wraps With Horseradish Slaw. For 2 wraps: In a medium bowl, combine 1/4 cup reduced-fat sour cream and 1 tablespoon prepared horseradish. Fold in 1 cup coleslaw mix. Dividing evenly, top 2 (10-inch) fat-free whole-grain flour tortillas with 2 cups baby spinach, 8 ounces deli sliced roast beef, 2 ounces sliced 50 percent light cheddar cheese and the slaw. Roll tightly, folding the sides. Slice on the diagonal and serve.
Add baked chips and grape tomatoes to the plate. Enjoy leftover blueberries for dessert.
5/ 16
Meatless Tuesday
Forget meat tonight for Grilled Cheese and Tomato Paninis. Spread sliced Italian bread with pesto; layer with tomato and part-skim mozzarella cheese. Coat outside of bread with cooking spray; brown on medium in a skillet, pressing sandwiches with a spatula until cheese melts.
Add any deli soup. Make the meal special and serve deviled eggs. For dessert, try plums.
5/ 17
Kids Wednesday
Serve the kids Sweet and Sour Meatballs tonight. On medium, heat beef gravy (from a can or jar) with seedless red raspberry jam to taste. Add any prepared frozen meatballs (thawed); heat through. Stir in some reduced-fat sour cream and chopped parsley. Spoon over noodles (no-yolk). Add green peas (frozen) and soft rolls. For dessert, how about a big bowl of fresh strawberries?
5/ 18
Budget Thursday
You'll save money and love the flavor of Quinoa and Black Bean Salad (see recipe). Serve it with chicken noodle soup and sesame bread sticks. Pears are an easy dessert.
Plan ahead: Save enough Quinoa and Black Bean Salad for Friday.
5/ 19
Heat-and-Eat Friday
Dinner is almost ready for Chicken with Quinoa and Black Bean Salad. Toss carved, refrigerated cooked chicken breast pieces with the leftover salad. Moisten with a little olive oil. Serve with mixed greens and whole-grain bread. Sliced kiwifruit for dessert.
5/ 20
Easy Entertaining Saturday
Entertain your friends with Chicken Paprika (see recipe). Serve over noodles. Add a romaine salad and whole-grain rolls. Buy a carrot cake for dessert.
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THE RECIPES
Breakfast Skillet Hash (Sunday)
2 tablespoons canola oil
4 1/2 cups (3/4 of 30-ounce package) frozen shredded hash browns, partially thawed
1 tablespoon bacon and chive seasoning (such as McCormick)
4 eggs
1/2 cup 50 percent light cheddar cheese, shredded
2 tablespoons thinly sliced green onions
Heat oil in large nonstick skillet on medium. Add potatoes and seasoning; cook and stir 8 to 10 minutes or until potatoes are browned. Spread over bottom of skillet. Make 4 indentions in potatoes with back of large spoon coated with cooking spray. Break 1 egg into each indention. Sprinkle with cheese and onions. Cover. Cook 5 minutes or until eggs are set. Serves 4.
Per serving: 292 calories (percent calories from fat, 42), 14 grams protein, 29 grams carbohydrate, 2 grams fiber, 14 grams fat (3.6 grams saturated fat), 194 milligrams cholesterol, 402 milligrams sodium.
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Quinoa and Black Bean Salad (Thursday)
Salad:
1 1/2 cups quinoa
3 cups water
1 (15-ounce) can reduced-sodium black beans, rinsed
1 1/2 tablespoons red wine vinegar
1/4 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups cooked frozen corn
3/4 cup chopped green bell pepper
2 pickled jalapeno peppers, rinsed, seeded and minced
1/4 cup chopped fresh cilantro
Dressing:
5 tablespoons fresh lime juice
1/8 teaspoon coarse salt
1 1/4 teaspoons cumin
1/4 cup olive oil
Rinse quinoa thoroughly in a fine mesh strainer, holding under cold water for 2 minutes or until water is clear; drain well. In a 3-quart saucepan bring water to boil. Add quinoa; reduce heat to low. Cover; simmer 10 to 12 minutes or until liquid is absorbed.
Meanwhile, toss beans with vinegar, salt and pepper. Transfer cooked quinoa to a large bowl; cool. Add beans, corn, bell pepper, jalapenos and cilantro. Toss to mix.
For the dressing: In a small bowl, whisk together lime juice, salt and cumin. Add oil, whisking. Drizzle dressing over salt. Toss to mix and serve. Makes 10 cups.
Per cup: 208 calories (percent calories from fat, 30), 7 grams protein, 30 grams carbohydrate, 5 grams fiber, 7 grams fat (1 gram saturated fat), no cholesterol, 114 milligrams sodium.
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Chicken Paprika (Saturday)
1 pound boneless, skinless chicken breasts or thighs, cut into strips
2 1/2 teaspoons paprika, divided
1/4 teaspoon coarse salt
1/8 teaspoon pepper
1 tablespoon olive oil
1 medium onion, chopped
1 (14.5-ounce) can no-salt-added or regular fire-roasted diced tomatoes, undrained
1/3 cup half-and-half
Chopped fresh parsley for garnish, if desired
Season the chicken with 1/2 teaspoon paprika, and the salt and pepper. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove chicken from skillet. Add onion to skillet; cook and stir 5 minutes or until softened. Stir in tomatoes and remaining paprika. Bring to boil. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 8 to 10 minutes or until chicken is cooked through. Stir in half-and-half until well-blended. Sprinkle with parsley, if desired, and serve. Serves 4.
Per serving: 225 calories (percent calories from fat, 36), 26 grams protein, 9 grams carbohydrate, 2 grams fiber, 9 grams fat (2.6 grams saturated fat), 80 milligrams cholesterol, 274 milligrams sodium.
