7/ 5
Family Sunday
Treat the family to aromatic and colorful ASIAN PORK AND PINEAPPLE KEBABS (see recipe). Serve the beautiful entree over RICE and drizzle Thai peanut sauce over all. Add SOURDOUGH BREAD. For dessert, make STRAWBERRY SHORTCAKE with fresh strawberries, fat-free vanilla ice cream and angel food cake.
PLAN AHEAD: Prepare enough kebabs and save enough rice and ice cream for Monday.
7/ 6
Heat-and-Eat Monday
Use the leftover kebabs tonight for PORK STIR-FRY; serve over leftover RICE. Add SESAME BREAD STICKS. Drizzle chocolate sauce over leftover ICE CREAM for dessert.
PLAN AHEAD: Save enough chocolate sauce for Wednesday.
7/ 7
Meatless Tuesday
No one ever complains when we have VIDALIA ONION RISOTTO (see recipe) on the menu. Serve the creamy rice dish with a SPINACH SALAD and BAGUETTES. For dessert, KIWIFRUIT is light.
7/ 8
WEDNESDAY (Kids) — Make kid-friendly ITALIAN SLOPPY JOES tonight. Heat 1 teaspoon canola oil on medium in a large nonstick skillet; add 1 pound ground turkey breast and cook 5 minutes or until no longer pink.
Meanwhile, heat a large saucepan coated with cooking spray on medium and add 1 small finely chopped onion and 1/2 cup finely chopped carrots. Cook 5 minutes or until softened. Add cooked turkey and 3 cups red pasta sauce to vegetables; simmer until heated through. Spoon mixture onto toasted whole-grain hamburger buns.
Serve with OVEN FRIES (frozen) and CELERY STICKS and DIP. For dessert, top VANILLA PUDDING with leftover chocolate sauce.
PLAN AHEAD: Cook the rice for Thursday.
7/ 9
Budget Thursday
It’s easy to save money when these STUFFED TOMATOES are for dinner. In a large nonstick skillet, cook 1 medium finely chopped onion and 1 pound lean ground beef on medium-high for 7 minutes or until meat is no longer pink; drain.
Meanwhile, cut thin slices from each stem-end of 4 (14-ounce) jumbo ripe tomatoes; reserve slices. With a spoon, scoop out seeds and pulp from each tomato; reserve. Place tomatoes in a baking dish, cut-side down; cover and microwave on high (100 percent power) 2 minutes or until heated; drain. Chop 1 cup loosely packed fresh mint, the reserved tomato slices and reserved pulp; set mint aside. Stir the tomatoes and pulp mixture, 3/4 cup cooked rice, 1 teaspoon coarse salt and 1/4 teaspoon pepper into meat mixture. Cover and microwave 8 to 10 minutes on high. Stir mint into meat mixture. Fill tomato shells with meat mixture and serve.
Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Munch on PEANUT BUTTER COOKIES for dessert.
7/ 10
Express Friday
Pick up a few ingredients and you’ll have PIZZA WITH SMOKED TURKEY in no time. Heat oven to 450 degrees. Place 1 (10-ounce) ready-to-bake whole-grain pizza crust on baking sheet. Sprinkle 1 cup shredded Italian-blend cheese onto crust. Evenly distribute 2 ounces thinly sliced smoked turkey (cut into 1/2-inch strips) over cheese. In small bowl, mix 1 cup reduced-fat ricotta cheese with 1 (4-ounce) container garlic-and-herb cheese spread. Evenly place dollops of cheese mixture over pizza. Bake 10 minutes or until heated through and cheese melts. Sprinkle with 1/4 cup thinly sliced fresh basil. Serve with packaged SALAD GREENS. PLUMS are an easy dessert.
7/ 11
Easy Entertaining Saturday
These SAUTEED SCALLOPS (see recipe) will be on your guests’ favorites list. Serve with SPAGHETTI tossed with freshly grated parmesan cheese and chopped fresh flatleaf parsley on the side, along with a BIBB LETTUCE SALAD. Add ITALIAN BREAD.
Make a BERRY PARFAIT for dessert. Cut a pound cake into 10 slices (3/4-inch thick). Cut each slice into 8 cubes. Place cubes in a bowl; set aside. In a skillet, combine 1 cup sugar, 1/2 cup orange juice, 1/2 teaspoon cinnamon, 1 teaspoon lemon juice and 1 teaspoon pure vanilla extract. Heat on medium 4 minutes or until mixture is a syrupy consistency; remove from heat and toss with 2 cups fresh berries (any).
Fill 10 parfait glasses (or stemmed dessert glasses) 1/4 full with cake cubes. Divide and layer fruit mixture, 1/4 cup sliced almonds (1/2 cup total), 1 cup frozen (thawed) whipped topping (2 cups total); repeat layer, ending with almonds and whipped topping.
ASIAN PORK AND PINEAPPLE KEBABS (Sunday)
2 (1-pound) pork tenderloins, cut into 1-inch cubes
1 1/2 cups teriyaki marinade, divided
4 cups pineapple chunks (about 1 inch in size)
2 red bell peppers, cut into 1-inch squares
8 green onions, cut into 2-inch pieces
Place pork in resealable plastic bag; add 1 cup marinade. Seal bag; refrigerate 2 to 4 hours. Heat grill on medium-high. Remove pork; discard marinade. On stainless steel skewers, thread pork, pineapple, bell peppers and onions. Grill directly over fire, turning to brown evenly, 10 to 12 minutes or until internal temperature reaches 145 degrees, brushing kebabs with reserved 1/2 cup marinade. Let stand 3 minutes before serving. Makes 8 kebabs.
Per serving: 192 calories, 23 grams protein, 3 grams fat (15 percent calories from fat), 1 gram saturated fat, 17 grams carbohydrate, 60 milligrams cholesterol, 664 milligrams sodium, 3 grams fiber.
VIDALIA ONION RISOTTO (Tuesday)
2 teaspoons canola oil
2 cups chopped Vidalia or other sweet onions
2 cloves garlic, minced
1 1/2 cups arborio rice
2 (14-ounce) cans unsalted vegetable broth
1/2 cup reduced-fat crumbled feta cheese, divided
1/2 cup chopped flatleaf parsley, plus sprigs for garnish
1/4 cup freshly grated parmesan cheese
Freshly ground black pepper
Heat oil in saucepan over medium. Add onions and garlic; cook 4 minutes or until softened. Stir in rice; cook 1 to 2 minutes to thoroughly coat grains.
Meanwhile, bring broth to a simmer. Add 1/2 cup broth to rice; cook until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is nearly absorbed before adding the next (about 20 minutes total). Remove from heat; stir in 1/4 cup feta, parsley and parmesan. Spoon into serving bowl; top with 1/4 cup remaining feta and pepper. Garnish with parsley sprigs. Serves 4.
Per serving: 373 calories, 11 grams protein, 6 grams fat (14 percent calories from fat), 2.4 grams saturated fat, 68 grams carbohydrate, 11 milligrams cholesterol, 503 milligrams sodium, 3 grams fiber.
SAUTEED SCALLOPS (Saturday)
2 teaspoons olive oil
1 1/2 pounds sea scallops
1/2 teaspoon coarse salt
1/4 teaspoon pepper
2 teaspoons butter
3 tablespoons minced shallots
1/2 teaspoon minced garlic
1/2 cup dry white wine
1 tablespoon fresh lemon juice
2 tablespoons finely chopped fresh flatleaf parsley
Lemon wedges
Heat oil in a large nonstick skillet on medium-high. Sprinkle scallops with salt and pepper. Add scallops to pan and cook 2 minutes on each side. Remove from pan and keep warm. Melt butter in pan; add shallots and garlic; cook 30 seconds. Add wine and juice; cook 1 minute. Return scallops to pan; toss to coat. Remove from heat; sprinkle with parsley. Serve with lemon wedges. Serves 4.
Per serving: 182 calories, 21 grams protein, 5 grams fat (26 percent calories from fat), 1.8 grams saturated fat, 8 grams carbohydrate, 46 milligrams cholesterol, 927 milligrams sodium, no fiber.
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