Susan Nicholson is an Atlanta-based cookbook author and registered dietician. She can be reached by email at menuplanner@mindspring.com. Look for Susan's new book, "The 7-Day Menu Planner for Dummies," in bookstores. The Menu Planner is also accessible at www.7daymenuplanner.com. Read Susan's blog at www.makingthemenu.com.
6/ 2 -- Family Sunday
The family won’t be able to resist GLAZED LAMB CHOPS (see recipe) today. Serve them with fresh GREEN BEANS and MEDITERRANEAN MARKET SALAD. In a large nonstick skillet, cook 1 1/2 pounds fresh broccoli florets, 1 1/2 tablespoons minced garlic and 1 teaspoon pepper in 1 1/2 tablespoons canola oil over medium heat 5 to 6 minutes or until broccoli is softened. Add 3 cups water and the seasoning packets from any 2 (6.5-ounce) packages wild mushroom couscous (or another flavor); bring to boil. Remove from heat; stir in couscous from the packages and cover. Let stand 7 minutes. Sprinkle with 1/2 cup quartered kalamata olives. Buy BREAD PUDDING for dessert.
PLAN AHEAD: Save enough lamb, Mediterranean market salad and bread pudding for Monday.
6/ 3 -- Heat-and-Eat Monday
Make STUFFED PITAS from Sunday’s leftovers. Chop leftover lamb and combine with the leftover Mediterranean market salad. Mix with plain yogurt. Line whole-grain pitas with lettuce leaves and fill with lamb mixture.
To accompany the pitas, make this CUCUMBER SALAD. Peel, halve lengthwise, remove seeds and slice 2 medium cucumbers. Combine 1/2 cup plain yogurt, 1/2 teaspoon minced garlic, 1/2 teaspoon cumin, 1 tablespoon fresh chopped mint and 3 tablespoons golden raisins; mix well. Spoon over cucumbers and toss to coat. Warm the leftover PUDDING for dessert.
6/ 4 -- Meatless Tuesday
There were no complaints at our house when LINGUINE WITH GOAT CHEESE AND TOMATOES arrived at the table. Cook 12 ounces linguine according to directions; drain. Meanwhile, toss 2 (8-ounce) containers grape tomatoes (halved) with 1/2 teaspoon sugar and coarse salt to taste in a bowl to release the juices. Toss the cooked pasta with 1 (4- or 5-ounce) package crumbled goat cheese in a warmed serving bowl until the cheese is melted. Add the tomatoes and their juices, 2/3 cup sliced kalamata olives, 1/2 cup shredded fresh basil leaves, coarse salt and pepper to taste. Toss to mix and serve immediately.
Serve with a ROMAINE SALAD topped with sliced hard-cooked eggs and ITALIAN BREAD. Enjoy PLUMS for dessert.
6/ 5 -- Kids Wednesday
Treat the kids to CHICKEN NUGGETS (frozen) for an easy entree. Add honey-mustard sauce on the side. Serve with OVEN FRIES, tiny GREEN PEAS (frozen) and DINNER ROLLS.
For dessert, make KIWI MINT LEMONADE. In a medium pan, heat 1 cup water with 1/2 cup sugar on medium, stirring occasionally, until sugar is dissolved. Simmer, uncovered, 5 minutes. Remove from heat; stir in 1/2 cup packed mint leaves. Let stand 20 minutes to cool.
Meanwhile, peel 3 kiwifruit; cut into chunks. Puree in food processor or blender. Place in pitcher; strain cooled syrup into pitcher; discard mint. Refrigerate until cold. When ready to serve, add juice from 2 or 3 lemons according to taste. Pour into glasses; top with sparkling water. Garnish with a slice of kiwifruit.
6/ 6 -- Budget Thursday
To continue a delicious pasta week, we added FETTUCCINE WITH PEPPERS AND SAUSAGE (see recipe) to our list of favorites. Serve with a MIXED GREEN SALAD and GARLIC BREAD. For dessert, STRAWBERRIES are colorful.
PLAN AHEAD: Save enough strawberries for Friday.
6/ 7 -- Express Friday
Take it easy tonight and prepare BOCA BURGERS (or another brand vegetable patties). We always jazz them up with pepper jack cheese, lots of sliced dill pickles, lettuce, tomatoes, low-fat mayonnaise and Dijon mustard. Serve on toasted whole-grain hamburger buns. Add BAKED CHIPS. ANGEL FOOD CAKE with leftover STRAWBERRIES is dessert.
PLAN AHEAD: Save enough cake for Saturday.
6/ 8 -- Easy Entertaining Saturday
Invite your guests for a melt-in-your-mouth ALMOND-CRUSTED PORK WITH MANGO RELISH (see recipe). Serve with RICE tossed with fresh chopped parsley, FRESH SUGAR SNAP PEAS and BAGUETTES. For dessert, top leftover CAKE with sliced PEACHES and light whipped cream.
THE RECIPES
GLAZED LAMB CHOPS (Sunday)
Makes 18 rib chops
Preparation time: 15 minutes; marinating time: 2 hours
Cooking time: about 10 minutes
3/4 cup dry red wine
1/3 cup orange juice
4 garlic cloves, minced
4 shallots, minced
2 tablespoons minced fresh rosemary
1 1/2 teaspoons dried oregano
3 tablespoons olive oil
18 (2- to 3-ounce) lamb rib chops
1 teaspoon coarse salt
1 teaspoon pepper
2 tablespoons honey
Whisk together wine, juice, garlic, shallots, rosemary, oregano and olive oil. Reserve 1/4 cup. Pour remaining marinade into resealable plastic bag; add lamb chops. Chill 2 hours. Remove chops from marinade; discard marinade. Sprinkle with salt and pepper. Place chops on rack of roasting pan coated with cooking spray. Stir together reserved 1/4 cup marinade and the honey. Broil chops 3 inches from heat 5 minutes on each side or to desired doneness, basting with honey mixture after 3 minutes on each side.
Per chop: 84 calories, 10 grams protein, 4 grams fat (40 percent calories from fat), 1.2 grams saturated fat, 2 grams carbohydrate, 32 milligrams cholesterol, 158 milligrams sodium, no fiber.
FETTUCCINE WITH PEPPERS AND SAUSAGE (Thursday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: less than 25 minutes, plus pasta
12 ounces fettuccine
12 ounces hot or sweet Italian turkey or other sausage, casings removed
2 large red, yellow or orange (or mixture) bell peppers, cut into strips
2 medium onions, thinly sliced
2 large cloves garlic, minced
2 cups dry white wine
1/8 teaspoon coarse salt
1/8 teaspoon pepper
Cook pasta according to directions; drain. Meanwhile, in a large nonstick skillet, cook sausage over medium-high heat 5 minutes or until light brown, breaking up clumps. Reduce heat to medium. Add peppers, onions and garlic and cook 12 minutes or until softened. Add wine; simmer 6 minutes or until liquid is slightly reduced. Add cooked pasta to skillet; toss to combine. Season with salt and pepper.
Per serving: 361 calories, 16 grams protein, 6 grams fat (16 percent calories from fat), 1.7 grams saturated fat, 50 grams carbohydrate, 48 milligrams cholesterol, 461 milligrams sodium, 4 grams fiber.
ALMOND-CRUSTED PORK WITH MANGO RELISH (Saturday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 20 to 25 minutes: standing time: 5 minutes
2 large mangos, peeled, pitted and diced
1/4 cup red onion, minced
1/4 cup red bell pepper, minced
1 tablespoon red wine vinegar
1 teaspoon fresh chopped mint
1/2 teaspoon coarse salt, divided
1/4 teaspoon freshly ground black pepper, divided
3/4 cup toasted almonds, finely chopped and divided
2 tablespoons brown sugar
1 teaspoon cumin
1 teaspoon ground coriander
1/4 teaspoon cinnamon
2 (1 pound) pork tenderloins
1 1/2 tablespoons extra-virgin olive oil
Arugula for garnish
In a medium bowl, combine mangos, onion, bell pepper, vinegar, mint and half the salt and pepper; set aside. Heat oven to 450 degrees. In a shallow container, mix well 1/2 cup almonds, brown sugar, cumin, coriander and cinnamon. Brush pork with olive oil; season with remaining salt and pepper. Roll tenderloins in almond mixture; place on a foil-lined rimmed baking pan. Coat them with cooking spray. Roast pork 20 to 25 minutes or until internal temperature is 145 degrees. Let stand 5 minutes. Place on serving platter; top with mango mixture and remaining almonds. Garnish with arugula.
Per serving: 355 calories, 33 grams protein, 14 grams fat (36 percent calories from fat), 2.4 grams saturated fat, 26 grams carbohydrate, 80 milligrams cholesterol, 226 milligrams sodium, 4 grams fiber.
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