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.
9/ 22 -- Family Sunday
Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN. In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or fat-free chicken broth, 2 teaspoons each garlic powder and chopped fresh cilantro, 1/2 teaspoon each cayenne pepper, cumin and coarse salt; mix well. Add 8 (5- to 6-ounce) boneless, skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.
Serve with one of our favorites, DILLY POTATO SALAD (see recipe). Add SLICED TOMATOES drizzled with olive oil and topped with fresh basil leaves, and CRUSTY ROLLS. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.
PLAN AHEAD: Save enough chicken, potato salad and cake for Monday.
9/ 23 -- Heat-and-Eat Monday
Take it easy and enjoy Sunday’s CHICKEN and POTATO SALAD leftovers. Add some deli COLESLAW on the side, along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with fat-free CHOCOLATE ICE CREAM.
PLAN AHEAD: Save enough ice cream for Thursday.
9/ 24 -- Budget Tuesday
Slow cookers, simplicity and budgets go together, and ITALIAN BEEF STEW is all of the above. In a 4-quart or larger slow cooker, layer 2 pounds well-trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from a jar) over all. Cover and cook on low 8 to 9 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and pepper to taste.
Serve over FETTUCCINE, along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are dessert.
9/ 25 -- Kids Wednesday
The kids will laugh when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight. Combine 1 tablespoon Dijon mustard, 1 cup salsa and 1/2 medium chopped yellow bell pepper; mix well. Spoon over grilled Applegate (or another brand; see TIP) HOT DOGS in whole-grain hot dog buns. Add OVEN FRIES (frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1 percent milk for dessert. They can also slice bananas and stir them into the pudding.
TIP: Applegate hot dogs have a reasonable amount of sodium and fat (for a hot dog).
9/ 26 -- Meatless Thursday
You won’t miss meat when you serve GREEN BEAN, RED RICE AND ALMOND SALAD (see recipe). Serve with DEVILED EGGS and BAGUETTES. Leftover fat-free CHOCOLATE ICE CREAM is dessert.
9/ 27 -- Express Friday
Try Zatarain’s JAMBALAYA (or another brand and flavor) for a quick packaged meal tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!
PLAN AHEAD: Save enough bread pudding for Saturday.
9/ 28 -- Easy Entertaining Saturday
Serve your lucky friends CHILI-CUMIN PORK TENDERLOIN (see recipe) and wait for the compliments. Accompany the spicy pork with BLACK BEAN SALAD. In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup mild to spicy salsa, 2 tablespoons chopped fresh cilantro and 1/2 squeezed lime; mix well. Let stand 30 minutes to 1 hour at room temperature.
Warm the leftover BREAD PUDDING and top with BOURBON SAUCE. In a small bowl, microwave 1/2 stick (1/4 cup) unsalted butter on high 45 seconds (covered) or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50 percent power) 1 to 2 minutes, stirring several times. (For a smooth sauce, process in a blender or food processor a few seconds.) (Adapted from “The Microwave Cook’s Complete Companion,” Rosemary Dunn Stancil and Lorela Nichols Wilkins; Fawcett, 1990.)
THE RECIPES
DILLY POTATO SALAD (Sunday)
Makes 10 servings
Preparation time: 20 minutes
Cooking time: less than 10 minutes
INGREDIENTS
2 pounds red potatoes, cut into bite-size pieces
1/2 pound zucchini, diced
1 (2.2-ounce) can sliced black olives, drained
1/2 cup celery, thinly sliced
1/2 cup red onion, chopped
2 tablespoons chopped fresh dill
3 tablespoons canola oil
2 tablespoons white wine vinegar
2 teaspoons less-sodium seasoned salt
2 teaspoons dry mustard
Boil potatoes in enough water to cover for 5 to 6 minutes. Add zucchini; boil 1 minute and drain. In a large bowl, combine potatoes and zucchini with olives, celery and onion; sprinkle with dill. In small bowl, combine oil, vinegar, seasoned salt and dry mustard; mix well. Pour over vegetables and toss to coat.
Per serving: 120 calories, 2 grams protein, 5 grams fat (38 percent calories from fat), 0.5 gram saturated fat, 17 grams carbohydrate, no cholesterol, 260 milligrams sodium, 2 grams fiber.
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GREEN BEAN, RED RICE AND ALMOND SALAD (Thursday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 10 minutes
INGREDIENTS
2 pounds haricots verts or French green beans
3 tablespoons unsweetened almond butter
3 tablespoons extra-virgin olive oil
3 tablespoons fresh orange juice
1 tablespoon cider vinegar
1 1/2 teaspoons coarse salt
3 cups cooked red or brown rice (1 cup uncooked)
2/3 cup whole almonds, toasted and coarsely chopped
1 cup flatleaf parsley
Freshly ground black pepper
Steam green beans 7 to 8 minutes until just cooked through (but not limp); cool. In a large serving bowl, whisk together the almond butter, olive oil, orange juice, cider vinegar and salt. Add beans and turn gently to coat. Stir in rice. Just before serving, add chopped almonds and parsley; sprinkle with pepper and toss to combine.
(Adapted from “The French Market Cookbook,” Clotilde Dusoulier, Clarkson Potter, 2013.)
Per serving: 543 calories, 16 grams protein, 30 grams fat (46 percent calories from fat), 2.8 grams saturated fat, 62 grams carbohydrate, no cholesterol, 785 milligrams sodium, 13 grams fiber.
** ** **
CHILI-CUMIN PORK TENDERLOIN (Saturday)
Makes 8 servings
Preparation time: less than 10 minutes
Cooking time: 18 to 22 minutes; standing time: 5 minutes
INGREDIENTS
1 tablespoon chili powder
1 1/2 teaspoons cumin
1 1/2 teaspoons garlic powder
1 1/2 teaspoons dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cinnamon
1/4 teaspoon coarse salt
1/8 teaspoon cayenne pepper
1 3/4 to 2 pounds pork tenderloins
Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Turn oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until temperature is 145 degrees. If necessary, roast 2 more minutes or until desired temperature is reached.
Per serving: 110 calories, 19 grams protein, 3 grams fat (23 percent calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 52 milligrams cholesterol, 118 milligrams sodium, 1 gram fiber.
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