Ginger-Grilled Pork Tenderloin (Sunday)
2 pork tenderloins (1- to 1 1/4-pound each)
2 cups regular chicken broth
4 tablespoons grated fresh gingerroot
2 tablespoons soy sauce
2 tablespoons sesame oil
2 cloves garlic, minced
In a resealable plastic bag, combine all ingredients; refrigerate 24 hours. Remove pork; discard marinade. Grill over medium hot coals, turning occasionally, for 20 to 25 minutes or until temperature reaches 145 degrees. Remove from grill; let stand 5 minutes. Slice and serve. Serves 8.
Per serving: 136 calories (percent calories from fat, 23), 25 grams protein, no carbohydrate, no fiber, 3 grams fat (1.1 grams saturated fat), 67 milligrams cholesterol, 487 milligrams sodium.
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Gazpacho Sandwiches (Thursday)
1 (8-ounce) baguette loaf, sliced horizontally, then cut into fourths
1 1/2 cups quartered grape tomatoes
1/2 cup peeled, seeded and coarsely chopped cucumber
4 thin slices red onion, separated into rings
4 ounces shredded part-skim mozzarella cheese
2 tablespoons chopped fresh mint
2 tablespoons red wine vinegar
2 teaspoons olive oil
1/2 teaspoon coarse salt
1/4 teaspoon white pepper
1 cup fresh basil leaves
Use a knife to carefully remove bread from center of each piece of baguette, leaving 1/4-inch shells. Set aside. (Save the center pieces of baguette for another use.)
In a medium bowl, combine tomatoes, cucumber, onion, cheese, mint, vinegar, oil, salt and pepper. Line bottoms of baguettes with basil leaves. Fill baguettes with tomato mixture. Replace tops. Wrap each sandwich in plastic wrap. Chill 4 to 6 hours or overnight. Serves 4.
Per serving: 234 calories (percent calories from fat, 33), 12 grams protein, 28 grams carbohydrate, 3 grams fiber, 9 grams fat (3.6 grams saturated fat), 18 milligrams cholesterol, 686 milligrams sodium.
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Grilled Fresh Tuna Salad (Saturday)
2 tablespoons sherry vinegar
1/4 teaspoon coarse salt
1 tablespoon Dijon mustard
1/8 teaspoon pepper
1 teaspoon chopped fresh or 1/4 teaspoon dried oregano
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
1/4 cup extra-virgin olive oil
4 (4- to 6-ounce) tuna steaks
2 (8-ounce) bags Mediterranean salad blend
Heat grill to medium-high. In a small bowl, whisk together vinegar and salt. Whisk in mustard, pepper, oregano and thyme. Slowly drizzle in oil, whisking until thickened. Reserve 1/4 cup for salad. Pour remaining dressing into a large glass dish; add tuna and marinate for 15 minutes at room temperature, turning occasionally. Remove tuna; discard marinade. Grill tuna 2 minutes per side. Remove to a plate and keep warm. In a large bowl, dress salad with reserved dressing. Serve salad topped with grilled tuna. Serves 4.
Per serving: 228 calories (percent calories from fat, 34), 33 grams protein, 4 grams carbohydrate, 3 grams fiber, 9 grams fat (1.4 grams saturated fat), 67 milligrams cholesterol, 240 milligrams sodium.
8/ 14
Family Sunday
For family day, Ginger-Grilled Pork Tenderloin (see recipe) is a dish the whole family will enjoy. Serve it over spaghetti, along with asparagus garnished with sesame seeds. Add peeled, seeded and sliced cucumbers in cider vinegar on the side, along with bread sticks.
Make this easy double blueberry pie for dessert. Microwave 1 (10-ounce) jar blueberry all-fruit spread and 1/4 teaspoon cinnamon on high (100 percent power) for 1 minute or until the spread melts. In a large bowl, combine 4 cups fresh blueberries and fruit-spread mixture; spoon into a 9-inch baked pie shell. Cover loosely with wax paper and refrigerate 1 to 2 hours or until set.
Plan ahead: Save enough pork and pie for Monday.
8/ 15
Heat-and-Eat Monday
Use some of the leftover pork for Pork Heroes. Layer thin slices of pork on kaiser rolls coated with spicy mustard. Top with sliced tomatoes, sliced cucumber, lettuce leaves and green bell pepper rings. Serve with corn-on-the-cob. Slice the leftover pie for dessert.
8/ 16
Express Tuesday
To keep dinner prep quick, make Thai Turkey Wraps. Spread 4 (8-inch) fat-free whole-wheat tortillas with peanut sauce (such as San-J or another brand). On each tortilla, layer sliced deli turkey breast, thinly sliced red onion, shredded lettuce and chopped fresh cilantro. Roll, cut diagonally and chill until serving time.
Serve with deli broccoli salad and baked chips. For dessert, drizzle caramel sauce over a small serving of vanilla ice cream.
plan ahead: Save enough caramel sauce for Thursday and enough ice cream for Saturday. Cook brown rice for Wednesday.
8/ 17
Budget Wednesday
Be frugal and serve Black and Brown Burritos tonight. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 cup chopped onion, 2 cloves minced garlic, 1 1/2 teaspoons chili powder and 1/2 teaspoon cumin; cook 7 minutes or until onion is softened. Add 3 cups cooked brown rice, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 cup frozen corn; cook and stir 6 minutes or until mixture is hot. Remove from heat.
Spoon about 1/2 cup rice mixture down center of 6 (8-inch) fat-free flour tortillas. Top each with 2 tablespoons 50 percent light shredded jalapeno cheddar cheese, 1 tablespoon sliced green onions and 1 tablespoon plain yogurt; roll and top with 1 tablespoon salsa. Serve with guacamole. Buy mini watermelons or watermelon slices for dessert.
Plan ahead: Make Thursday's sandwiches today.
8/ 18
Meatless Thursday
Keeping with the cool-food-for-hot-weather theme, serve Gazpacho Sandwiches (see recipe) tonight. If you want more food, try deli bean soup. For dessert, top instant butterscotch pudding with leftover caramel sauce.
8/ 19
Kids Friday
Let the kids have some laughs with Fun Shapes Chicken Breast Nuggets (such as Perdue or another brand). The wild-animal shapes go well with oven fries (frozen) and deli carrot salad. Serve fresh apricots for dessert.
8/ 20
Easy Entertaining Saturday
Call some friends to join you for Grilled Fresh Tuna Salad (see recipe). Serve with tomato wedges drizzled with extra-virgin olive oil and chopped fresh basil and baguettes.
For dessert, spoon banana sauce over leftover ice cream. For the sauce, melt 3 tablespoons butter in a large nonstick skillet on medium-high heat. Add 4 medium sliced bananas, 1/2 cup firmly packed brown sugar and 1/2 cup maple syrup; cook 5 minutes or until sugar melts.
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