9/ 20
Family Sunday
Fire up the grill for economical FLAT IRON STEAKS (also called shoulder top blade steaks). Grill the 6- to 8-ounce steaks on medium 13 to 15 minutes for medium-rare to medium. While you’re at it, grill your own fresh ASPARAGUS and POTATOES for some add-ons, along with MIXED GREENS and SOURDOUGH BREAD. Buy or make CHOCOLATE ECLAIRS for dessert.
PLAN AHEAD: Cook an extra pound of steak for Monday and buy enough eclairs for Tuesday.
9/ 21
Express Monday
Make this quick BEEF STEW for an easy meal and let the grilled flavor of the steak perk up the stew. Combine 2 cups water with 2 (0.87-ounce) packages less-sodium brown gravy mix; mix well. Pour mixture into a Dutch oven and add 1 (14.5-ounce) can no-salt-added diced tomatoes, 1 tablespoon Worcestershire sauce and 1 (16-ounce) package frozen vegetables for stew (potatoes, carrots, celery and onion); bring to boil on medium-high. Add leftover chopped steaks; reduce heat to low, cover and simmer 10 minutes or until vegetables are tender. Season to taste with coarse salt and pepper.
For something different, serve the stew in BREAD BOWLS (follow directions on bread dough package), or serve with refrigerated CRUSTY FRENCH LOAF. Add a FRESH SPINACH SALAD. For dessert, RED AND GREEN GRAPES are simple, too.
9/ 22
Kids Tuesday
Teach the kids some Spanish tonight with TORTAS DE HUEVOS CON AGUACATE (Egg and Avocado Torta). A torta is a warm and filling sandwich. Heat oven to 350 degrees. In a small bowl, mash 1 peeled avocado with 1 tablespoon fresh lime juice; set aside. In a medium bowl, beat 3 eggs with 1/4 teaspoon coarse salt; fold in 1 (4-ounce) can drained chopped chilies. In medium nonstick skillet, melt 2 teaspoons butter over medium-high heat. Add eggs and chilies; cook, stirring until desired consistency. Spread avocado mixture on inside surfaces of 4 split, soft sandwich rolls. Spoon hot eggs on rolls. Top each with tomato slice and cover with tops of rolls. Place tortas on baking sheet; bake 5 minutes or until rolls begin to toast.
Serve with deli CARROT SALAD. Leftover ECLAIRS for dessert will make the kids even happier.
9/ 23
Budget Wednesday
We’re always in the mood for a low-cost meal and ITALIAN CHICKEN-LENTIL SOUP fills the bill (see recipe), especially when the slow cooker does most of the work. Serve it with deli BROCCOLI SALAD and WHOLE-GRAIN ROLLS. Try KIWIFRUIT for dessert.
PLAN AHEAD: Save enough soup for Friday.
9/ 24
Meatless Thursday
PENNE WITH OLIVES AND GRAPE TOMATOES (see recipe) offers lots of flavor without meat. Serve it with an ITALIAN GREEN SALAD and GARLIC BREAD. Cool your palate with LIME SHERBET for dessert.
9/ 25
Heat-and-Eat Friday
Heat the leftover SOUP and serve it over BROWN RICE tonight. Munch on CELERY STICKS on the side. Make CORNBREAD (from a mix). Juicy PLUMS are good for dessert.
9/ 26
Easy Entertaining Saturday
Your guests will enjoy simple BAKED TILAPIA WITH DILL BUTTER. Heat oven to 350 degrees. Melt 2 tablespoons butter in a 7-by-11-inch baking dish in oven. Place 4 (4- to 6-ounce) tilapia fillets in dish; turn to coat. Sprinkle with 1/2 teaspoon dried dill and coarse salt and pepper to taste. Bake 15 to 20 minutes or until fish is opaque throughout.
Meanwhile, melt 1 1/2 teaspoons butter in small skillet over medium. Add 2 tablespoons unseasoned dry bread crumbs; cook until crumbs are light golden brown, stirring constantly. Sprinkle over fish the last 3 minutes of baking.
Serve with SWEET AND SPICY VEGETABLE COUSCOUS (see recipe). Add SLICED CUCUMBERS IN SOUR CREAM and FLATBREAD. Dessert is FRESH STRAWBERRIES over fat-free CHOCOLATE ICE CREAM.
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THE RECIPES
ITALIAN CHICKEN-LENTIL SOUP (Wednesday)
1 medium onion, chopped
2 medium zucchini, chopped (about 3 cups)
3 cups sliced carrots
12 ounces dried lentils, sorted and rinsed
6 1/4 cups no-salt-added chicken broth
1 teaspoon coarse salt
1/2 teaspoon pepper
1 1/2 pounds boneless skinless chicken thighs
8 ounces sliced fresh mushrooms
3 (14.5-ounce) cans no-salt-added fire-roasted or regular tomatoes, undrained
5 teaspoons dried basil
Shredded parmesan, if desired
In a 4-quart or larger slow cooker, mix onion, zucchini, carrots, lentils, broth, salt and pepper. Top with chicken. Cover; cook on low 5 to 6 hours. Remove chicken from cooker to plate. Shred, using 2 forks; return chicken to cooker. Stir in mushrooms and tomatoes. Cover; cook about 15 minutes longer or until thoroughly heated. Top each serving with basil and parmesan. (Adapted from “Betty Crocker: The Big Book of Chicken,” Houghton Mifflin Harcourt, 2015.) Serves 8.
Per serving: 336 calories, 29 grams protein, 5 grams fat (14 percent calories from fat), 1.4 grams saturated fat, 42 grams carbohydrate, 79 milligrams cholesterol, 442 milligrams sodium, 9 grams fiber.
Carb count: 3.
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PENNE WITH OLIVES AND GRAPE TOMATOES (Thursday)
12 ounces penne pasta
2 tablespoons olive oil
2 cloves garlic, thinly sliced
2 cups halved grape tomatoes
2 teaspoons dried oregano
1/4 teaspoon crushed red pepper
1/2 teaspoon coarse salt
1/4 teaspoon black pepper
1/4 cup pitted and sliced kalamata olives
1/4 cup chopped fresh flatleaf parsley
1/4 cup freshly grated parmesan cheese, plus more for garnish
Cook penne according to directions; drain. Meanwhile, in a large nonstick skillet, heat oil on medium. Add garlic and cook, stirring about 1 minute or until golden. Add tomatoes, oregano, red pepper, salt and black pepper. Reduce heat to low and cook, stirring 3 minutes or until tomato juices run. Add the cooked pasta, olives, parsley and 1/4 cup parmesan to skillet; toss to combine and serve. Garnish with more cheese, if desired. Serves 6.
Per serving: 302 calories, 10 grams protein, 8 grams fat (25 percent calories from fat), 1.6 grams saturated fat, 48 grams carbohydrate, 3 milligrams cholesterol, 320 milligrams sodium, 3 grams fiber.
Carb count: 3.
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SWEET AND SPICY VEGETABLE COUSCOUS (Saturday)
1 tablespoon olive oil
1/2 cup chopped red onion
1 shredded large carrot
2 1/2 cups fat-free chicken broth
1 (11-ounce) can Mexicorn, rinsed
1 (9-ounce) package frozen tiny green peas
2 tablespoons golden raisins or dried cranberries
1 1/2 teaspoons curry powder
1 teaspoon cumin
1/4 teaspoon crushed red pepper
1 1/2 cups couscous
2 tablespoons toasted slivered almonds
Heat oil in Dutch oven over medium. Add onion and carrot; cook and stir 2 to 3 minutes or until softened. Increase heat to medium-high. Add broth, Mexicorn, peas, raisins, curry powder, cumin and red pepper; mix well. Bring to boil. Stir in couscous. Cover, remove from heat, and let stand 5 to 7 minutes or until liquid is absorbed. Garnish with almonds. Serves 10.
Per serving: 185 calories, 6 grams protein, 3 grams fat (13 percent calories from fat), 0.3 gram saturated fat, 33 grams carbohydrate, no cholesterol, 167 milligrams sodium, 4 grams fiber.
Carb count: 2.
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