8/ 2
Family Sunday
What better way to enjoy family time than with Atlanta chef and cookbook author Virginia Willis’ BASIL-PEACH CHICKEN BREASTS (see recipe) on the menu? Serve the summer combo with RICE and a SPINACH SALAD. Add BISCUITS. For dessert, buy or make a CARROT CAKE.
PLAN AHEAD: Save 2 servings chicken, 4 peach slices and some rice for Monday. Save enough cake for Tuesday.
8/ 3
Heat-and-Eat Monday
Make a CHICKEN, RICE AND PEACH SALSA WRAP using Sunday’s leftovers. Chop and heat the chicken and add rice. Spoon onto a whole-grain flour tortilla and top with the chopped peaches mixed with red salsa; roll and eat. Serve with fresh CORN-ON-THE-COB and deli COLESLAW. A CANTALOUPE WEDGE makes a refreshing dessert.
8/ 4
Express Tuesday
Make dinner easy tonight with SPAGHETTI WITH CREAMY TOMATO SAUCE. Heat 2 cups tomato-basil pasta sauce with 3/4 cup fat-free half-and-half (such as Land O’ Lakes or another brand). Toss with drained spaghetti. Garnish with freshly grated parmesan cheese. Serve with a packaged GREENS SALAD and ITALIAN BREAD. Slice the leftover CAKE for dessert.
8/ 5
Budget Wednesday
Keep food costs down with GRILLED CHEESE AND TOMATO SANDWICHES for dinner. Serve with deli SOUP and a LETTUCE WEDGE. For dessert, PEACH ICE CREAM is what summer is all about.
PLAN AHEAD: Save enough ice cream for Friday.
8/ 6
Kids Thursday
Serve the kids BURRITOS for dinner, which you can find in the frozen food case. Serve them with packaged SPANISH RICE. Up the vitamin C and add some crunch with RED BELL PEPPER RINGS. For dessert, FRESH PINEAPPLE with shredded COCONUT is good.
PLAN AHEAD: Save enough coconut for Friday.
8/ 7
Meatless Friday
Easy CRUSTLESS SPINACH QUICHE (see recipe) gives you a healthy dose of calcium along with great flavor. Serve with packaged COUSCOUS, a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Top leftover ICE CREAM with leftover toasted COCONUT.
8/ 8
Easy Entertaining Saturday
Welcome your friends with MARGARITA BEEF (see recipe).
Serve it with ORANGE SALSA. In a medium bowl, combine 2 diced peeled oranges, 1 small chopped red onion, 1 minced, seeded fresh jalapeno pepper, 1/4 cup chopped fresh cilantro, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano; mix well. Cover and refrigerate 1 hour.
On the side, add RICE, a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a CHOCOLATE MERINGUE PIE for dessert.
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THE RECIPES
BASIL-PEACH CHICKEN BREASTS (Sunday)
3 boneless skinless chicken breasts (about 1 1/2 pounds)
Coarse salt and freshly ground black pepper to taste
1 tablespoon olive oil
1 medium shallot, thinly sliced
1 teaspoon grated fresh ginger
2 cloves garlic, finely chopped
12 basil leaves, plus more for garnish
1 cup unsalted chicken broth
4 large peaches, peeled, pitted and sliced 1/4-inch thick (about 2 cups)
Heat oven to 350 degrees. Pat chicken dry on both sides with paper towels. Season on both sides with salt and pepper. Heat olive oil in a large ovenproof nonstick skillet on medium-high until simmering. Add chicken and cook about 2 minutes per side or until browned. Remove to plate; set aside. Decrease heat to medium; Add shallot; cook 3 minutes or until translucent. Add ginger and garlic; cook 45 seconds or until fragrant, stirring constantly. Add chopped basil, chicken broth and peaches. Return chicken to pan; turn to coat. Transfer to oven. Bake 15 minutes or until internal temperature of chicken registers 165 degrees. (Adapted from “Lighten Up, Y’all,” Virginia Willis; Ten Speed Press, 2015.) Serves 6.
Per serving: 177 calories, 25 grams protein, 5 grams fat (28 percent calories from fat), 1 gram saturated fat, 6 grams carbohydrate, 73 milligrams cholesterol, 153 milligrams sodium, 1 gram fiber.
Carb count: 1/2.
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CRUSTLESS SPINACH QUICHE (Friday)
2 teaspoons canola oil
1 medium onion, chopped
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 1/2 cups shredded 50 percent reduced-fat cheddar cheese
4 egg whites
2 whole eggs
1/3 cup reduced-fat cottage cheese
1/4 teaspoon cayenne pepper
1/8 teaspoon coarse salt
1/8 teaspoon nutmeg
Heat oven to 375 degrees. Coat a 9-inch pie pan with cooking spray. In a medium nonstick skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside. Sprinkle cheese in pie pan. Top with spinach/onion mixture. In a medium bowl, whisk egg whites, whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve. Serves 4.
Per serving: 225 calories, 24 grams protein, 12 grams fat (46 percent calories from fat), 5.6 grams saturated fat, 9 grams carbohydrate, 116 milligrams cholesterol, 537 milligrams sodium, 3 grams fiber.
Carb count: 1/2.
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MARGARITA BEEF (Saturday)
2/3 cup frozen (thawed) orange juice concentrate
1/2 cup tequila or water
1/3 cup fresh lime juice
2 tablespoons chopped fresh ginger
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon coarse salt
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1 1/2- to 1 3/4-pound beef top-round steak, cut 1-inch thick
In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade; turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally.
Remove steak; discard marinade. Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve. Serves 6.
Per serving: 185 calories, 25 grams protein, 8 grams fat (41 percent calories from fat), 3 grams saturated fat, 1 gram carbohydrate, 71 milligrams cholesterol, 370 milligrams sodium, no fiber.
Carb count: 0.
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