8/ 3
Family Sunday
The family will enjoy another version of CHICKEN POLLO (see recipe). Serve with CORN-ON-THE-COB and a LETTUCE WEDGE. Add CUBAN BREAD. For dessert, buy or make FLAN.
PLAN AHEAD: Save enough chicken, topping and corn for Monday.
8/ 4
Heat-and-Eat Monday
For a simple meal, top heated canned reduced-sodium (rinsed) BLACK BEANS with slices of leftover CHICKEN and the onion/parsley topping. Alongside, add leftover CORN and CRUSTY BREAD. For dessert, FRESH PINEAPPLE garnished with toasted coconut will work.
8/ 5
Express Tuesday
We might all sing the blues sometimes, but not when UPTOWN BLUES WRAPS are for dinner. Spread 1/2 cup reduced-fat blue cheese dressing almost to edge of 4 (10-inch) whole-grain fat-free tortillas. Spread 2 cups cooked rice and 2 cups barbecued shredded chicken (such as Lloyd’s or another brand) evenly over dressing; top each with lettuce leaf. Place 1 drained, roasted red pepper (from 7 ounce jar) on lettuce. Fold edge of each tortilla up about 1 inch over filling; roll each tortilla tightly to make wrap. Cover with waxed paper and microwave tortillas 1 to 2 minutes on high (100 percent power) or until hot.
Serve with deli COLESLAW. Enjoy fresh CHERRIES for dessert.
8/ 6
Meatless Wednesday
Try TORTELLINI SOUP for a no-meat dinner. Heat 1 tablespoon olive oil on medium-low in a 4-quart pot. Stir in 2 ribs chopped celery, 1 medium chopped carrot, 1 medium chopped onion and 4 cloves minced garlic; cover and cook 10 minutes or until vegetables are softened. Add 3 (14-ounce) cans vegetable broth and 2 cups water. Bring to boil; stir in 1 (9-ounce) package refrigerated reduced-fat cheese tortellini and cook according to directions. Stir in 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 1 (6-ounce) package baby spinach, 1/2 teaspoon nutmeg and 1/2 teaspoon pepper. Heat through.
Serve with a packaged GREEN SALAD and GARLIC BREAD. FRESH APRICOTS are dessert.
8/ 7
Kids Thursday
Take the night off and buy the kids a PIZZA for dinner. They’ll like dipping RED BELL PEPPER STRIPS into ranch dressing on the side. For dessert, make a STRAWBERRY VANILLA SMOOTHIE. In a blender, combine 1 cup fresh strawberries, 1 cup orange juice, 1 cup fat-free vanilla ice cream, 1 cup ice cubes and 1 teaspoon pure vanilla extract. Blend until smooth.
PLAN AHEAD: Buy enough strawberries and save enough ice cream for Saturday.
8/ 8
Budget Friday
Save some electricity and prepare STRAWBERRY AND CHICKEN SALAD tonight. Toss 1 (10-ounce) package torn romaine (or 8 cups) with 1 (8- to 10-ounce) package oven-roasted chicken breast, 3/4 cup orange sections, 2 cups sliced leftover fresh strawberries, 1/2 medium sliced red onion and 1/2 cup creamy poppy seed dressing. Garnish with toasted sliced almonds.
Serve with WHOLE-GRAIN ROLLS. For dessert, top instant CHOCOLATE PUDDING (1 percent milk) with light whipped cream.
8/ 9
Easy Entertaining Saturday
Serve your guests BROILED LAMB CHOPS. Brush the chops with a mixture of olive oil, garlic and dried oregano. Broil 1-inch-thick chops 3 to 4 inches from heat for 7 to 11 minutes; turn once.
Serve with WILD RICE AND ORZO (see recipe). Add SPINACH SALAD garnished with goat cheese and toasted sliced almonds along with CRUSTY ROLLS. This TEXAS PEACH COBBLER (see recipe) served with leftover ICE CREAM got rave reviews from the guests.
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THE RECIPES
CHICKEN POLLO (Sunday)
Servings: Makes 8 servings
Preparation time: less than 20 minutes; marinating time: 2 hours
Cooking time: 16 minutes
INGREDIENTS
8 (5- to 6-ounce) boneless, skinless chicken breasts
6 tablespoons mojo marinade (such as Goya or Badia)
1 cup onion, finely chopped
1/2 cup fresh parsley, finely chopped
2 tablesoons canola oil, divided
8 teaspoons fresh lime juice, divided
Lime wedges for garnish
Combine chicken breasts with mojo marinade; marinate in refrigerator 2 hours, turning occasionally. Combine onion and parsley; set aside.
Remove chicken and pat dry; discard marinade. Cook chicken in 2 batches. For each batch, heat 1 tablespoon canola oil in large nonstick skillet on medium-high. Add 4 pieces chicken; cook 4 minutes on each side or until no longer pink. Drizzle each breast with 1 teaspoon lime juice; top each serving with 2 tablespoons onion mixture. Serve with lime wedges.
Per serving: 207 calories, 30 grams protein, 7 grams fat (33 percent calories from fat), 1.1 grams saturated fat, 3 grams carbohydrate, 91 milligrams cholesterol, 370 milligrams sodium, 1 gram fiber.
Carb choices: 0.
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WILD RICE AND ORZO (Saturday)
Servings: Makes 8 servings
Preparation time: about 10 minutes
Cooking time: about 15 minutes, plus time to cook rice and orzo
INGREDIENTS
1 cup wild rice
1 cup orzo
1 tablespoon butter
2 cups onion, chopped
1 1/2 cups frozen petite green peas, thawed
1/2 teaspoon coarse salt
1/2 teaspoon pepper
1/3 cup green onions, sliced
Cook rice and orzo separately according to package directions.
Meanwhile, melt butter in a large nonstick skillet. Add onion; cover and cook on medium 15 minutes or until softened, stirring occasionally. Stir in peas, salt and pepper and cook 1 minute. Drain rice and orzo; pour into serving dish. Stir in onion mixture and green onions and serve.
Per serving: 199 calories, 7 grams protein, 2 grams fat (10 percent calories from fat), 1 gram saturated fat, 38 grams carbohydrate, 4 milligrams cholesterol, 166 milligrams sodium, 4 grams fiber.
Carb choices: 2 1/2.
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TEXAS PEACH COBBLER (Saturday)
Servings: Makes 10 servings
Preparation time: 20 minutes
Baking time: 45 minutes
INGREDIENTS
12 to 14 (about 3 1/2 pounds) ripe medium peaches, peeled, pitted and sliced
3 tablespoons sugar
1 tablespoon freshly squeezed lemon juice
2 teaspoons cinnamon
3/4 teaspoon ginger
3/4 teaspoons pure vanilla extract
Topping:
1/4 cup unsalted butter
1 1/4 cups flour
3/4 cup sugar
2 teaspoons baking powder
1 cup 1 percent milk
Heat oven to 350 degrees. In a large bowl, combine peaches, sugar, lemon juice, cinnamon, ginger and vanilla extract; set aside.
In a 9-by-13-inch baking dish, melt unsalted butter in oven. In a separate bowl, mix together flour sugar, baking powder and add the milk. Mix until lightly blended. Spoon mixture over melted butter. Don’t stir. Pour the peach mixture over batter. Bake 45 minutes. As the cobbler bakes, the batter oozes up and around fruit, for a cobbler with a moist, golden-brown crust. (Adapted from “Smoke and Spice,” Cheryl and Bill Jamison, Harvard Common Press, 2014.)
Per serving: 243 calories, 4 grams protein, 5 grams fat (19 percent calories from fat), 3.1 grams saturated fat, 47 grams carbohydrate, 13 milligrams cholesterol, 92 milligrams sodium, 3 grams fiber.
Carb choices: 3.
