6/ 22
Family Sunday
Enjoy the aroma and flavor of ORANGE-SPICED PORK CHOPS for family day. Add coarse salt and pepper to 6 well-trimmed boneless pork chops (cut 1/2- to 3/4-inch thick). Combine 2 teaspoons ground coriander, 1/2 teaspoon cumin and 1/4 teaspoon garlic powder. Sprinkle over chops. Heat 1 tablespoon canola oil in a large nonstick skillet; cook chops on medium heat about 4 minutes per side or until internal temperature registers 145 degrees. Remove chops to a plate; tent with foil.
Whisk together 3/4 cup orange juice, 1/2 cup fat-free chicken broth, 2 teaspoons cornstarch and additional 1/4 teaspoon coriander. Add to skillet; bring to boil. Reduce heat to low; simmer 1 minute. Spoon sauce over chops. Serve with COUSCOUS on the side.
Add SWEET ‘N’ SOUR SPINACH SALAD. Whisk red-wine vinaigrette with a pinch of sugar and Dijon mustard to taste in a large bowl. Add fresh spinach leaves, sliced red onion and sliced fresh mushrooms; toss to mix and coat.
Put SOURDOUGH ROLLS in the breadbasket. For dessert, COCONUT CAKE makes everyone happy.
PLAN AHEAD: Prepare 2 extra pork chops for Monday and save enough cake for Wednesday.
6/ 23
Heat-and-Eat Monday
Start your meal with SPICY GAZPACHO. Mix 2 cups chilled Bloody Mary mix, 2 diced tomatoes, 1/2 cup chopped red bell pepper and 1/2 cup peeled, seeded cucumber.
Follow the soup with ROMAINE SALAD WITH ORANGES AND PORK. Toss torn romaine, orange sections, chopped cooked (leftover) pork chops and toasted pine nuts with light balsamic vinaigrette.
Add CRUSTY BREAD. For dessert, fat-free STRAWBERRY ICE CREAM is cool.
PLAN AHEAD: Save enough ice cream for Friday.
6/ 24
Budget Tuesday
RANGE-TOP CHICKEN, MACARONI AND CHEESE (see recipe) will hold down food costs and impress your taste buds all at the same time. Serve with MIXED GREENS SALAD. Add GARLIC BREAD. Dessert is simply FRESH PINEAPPLE.
PLAN AHEAD: Save enough pineapple for Wednesday.
6/ 25
Meatless Wednesday
Skip meat and make GRILLED TOMATO AND BRIE SANDWICHES on dense white bread. Add a SPINACH SALAD. Top leftover CAKE with leftover PINEAPPLE for a quick dessert.
6/ 26
Kids Thursday
Introduce the kids to the fun of stir-frying with this easy BEEF STIR-FRY (see recipe). Serve the beef-vegetable combo with RICE. Add BREAD STICKS. For dessert, teach the kids to make DOUBLE-BERRY BANANA SMOOTHIES. In a blender, combine 8 ounces low-fat raspberry yogurt, 1 medium peeled and sliced banana, 1/2 cup fresh or frozen blueberries and 1 cup ice cubes; cover. Blend on high speed 1 minute or until smooth.
PLAN AHEAD: Prepare enough rice for Saturday.
6/ 27
Express Friday
Make it fast tonight with PASTA PRESTO. Toss hot cooked spaghetti with drained, water-packed albacore tuna, chopped tomatoes, sliced green onions and a little olive oil. Season to taste with coarse salt and pepper.
Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Cool off with leftover ICE CREAM for dessert.
6/ 28
Easy Entertaining Saturday
You won’t have leftovers when you serve CREAMY CORIANDER CHICKEN (see recipe) to your lucky guests. Serve it with leftover RICE and FRESH GREEN BEANS. Add a BIBB LETTUCE SALAD and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.
THE RECIPES
RANGE-TOP CHICKEN, MACARONI AND CHEESE (Tuesday)
Makes 5 servings
Preparation time: 15 minutes
Cooking time: about 10 minutes, plus macaroni
INGREDIENTS
1 1/2 cups multigrain or regular elbow macaroni (about 6 ounces)
1 tablespoon canola oil
12 ounces boneless, skinless chicken breast, cut into 1-inch pieces
1/4 cup onion, minced
1 (6.5-ounce) package light semisoft cheese with garlic and herb
1 1/2 cups 1 percent milk
1 tablespoon flour
3/4 cup shredded 50 percent reduced-fat cheddar cheese
2 cups baby spinach leaves
1 cup cherry tomatoes, quartered
Cook macaroni according to directions; drain. Meanwhile, heat oil in a large nonstick skillet on medium. Add chicken and onion; cook 5 minutes or until chicken is no longer pink and onion is softened, stirring frequently. Remove skillet from heat; add semisoft cheese; stir until melted.
In a medium bowl, whisk together milk and flour until smooth; add to chicken mixture. Return to stove and cook and stir on medium until thickened and bubbly. Reduce heat to low. Add cheddar cheese, stirring until melted. Add cooked macaroni; cook and stir 1 to 2 minutes or until heated through. Stir in spinach. Top with tomatoes; serve immediately. (Adapted from “Better Homes and Gardens: The Ultimate Quick & Healthy Book,” Better Homes and Gardens editors; Houghton Mifflin Harcourt, 2014.)
Per serving: 400 calories, 30 grams protein, 16 grams fat (34 percent calories from fat), 6.9 grams saturated fat, 37 grams carbohydrate, 81 milligrams cholesterol, 330 milligrams sodium, 5 grams fiber.
** ** **
BEEF STIR-FRY (Thursday)
Makes 4 servings
Preparation time: 15 minutes; chilling time: 30 minutes to 2 hours
Cooking time: less than 10 minutes
INGREDIENTS
1 pound beef top round or boneless top sirloin, 3/4-inch thick
2/3 cup stir-fry sauce, divided
3 teaspoons seasoned oil (such as sesame oil or chili oil), divided
1 (12-ounce) package fresh stir-fry vegetable blend or 1 (16-ounce) package frozen stir-fry vegetable mixture
3 tablespoons water
Cut beef crosswise in half, then crosswise into 1/8-inch thick strips. In a large bowl, combine beef and 1/3 cup stir-fry sauce. Cover and refrigerate 30 minutes to 2 hours. Heat 1 teaspoon oil in large nonstick skillet on medium high until hot. Add vegetables; stir-fry 1 minute. Add water; reduce heat to medium. Cook, covered, 2 to 3 minutes or until vegetables are crisp-tender, stirring occasionally. Remove from skillet; keep warm.
Remove steak; discard marinade. Heat 1 teaspoon oil in same skillet until hot. Add half of beef; stir-fry 1 to 2 minutes or until outside of beef is no longer pink. Remove from skillet. Wipe skillet with paper towel. Repeat with remaining oil and remaining beef.
Return all beef and vegetables to skillet. Stir in remaining 1/3 cup stir-fry sauce; cook and stir 1 to 2 minutes or until heated through.
Per serving: 234 calories, 28 grams protein, 8 grams fat (32 percent calories from fat), 1.7 grams saturated fat, 11 grams carbohydrate, 58 milligrams cholesterol, 722 milligrams sodium, 2 grams fiber.
** ** **
CREAMY CORIANDER CHICKEN (Saturday)
Makes 6 servings
Preparation time: 10 minutes
Cooking time: about 10 minutes
INGREDIENTS
1 1/4 teaspoons ground coriander
1/4 teaspoon garlic powder
1/4 teaspoon coarse salt
1/8 teaspoon turmeric
2 tablespoons cornstarch, divided
1 1/2 pounds chicken cutlets or tenders
1 tablespoon butter
3/4 cup fat-free chicken broth
1/4 cup dry white wine
1 tablespoon chopped fresh cilantro leaves
2 to 3 tablespoons half-and-half
Combine coriander, garlic powder, salt, turmeric and 1 tablespoon cornstarch; pat onto chicken. Melt butter on medium in a large nonstick skillet. Cook chicken 2 to 4 minutes per side or until golden and no longer pink. Remove chicken to platter; tent with foil.
Meanwhile, combine broth, wine, cilantro and remaining 1 tablespoon cornstarch; add to skillet. Bring to boil. Reduce heat to simmer, cook 1 minute. Stir in half-and-half. Spoon sauce over chicken and serve immediately.
Per serving: 173 calories, 25 grams protein, 6 grams fat (30 percent calories from fat), 2.2 grams saturated fat, 3 grams carbohydrate, 80 milligrams cholesterol, 280 milligrams sodium, no fiber.
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