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/ 23 -- Family Sunday
Serve the family STUFFED PORK LOIN WITH TROPICAL SALSA (see recipe) and be ready for compliments. Enjoy the juicy pork with COUSCOUS and fresh GREEN BEANS. Add SOURDOUGH BREAD. Slice POUND CAKE and top it with STRAWBERRIES for dessert.
PLAN AHEAD: Save enough pork for Monday.
6/ 24 -- Heat-and-Eat Monday
Use the leftover pork for SOFT TACOS WITH PORK. Cut leftover pork into strips. Spread warm corn tortillas with heated canned vegetarian refried beans. Top with pork, shredded lettuce, chopped onion and chunky salsa. Roll and eat. Serve with sliced steamed ZUCCHINI and sliced AVOCADO. Make FLAN (from a mix) for dessert.
6/ 25 -- Budget Tuesday
TWO-CHEESE PASTA saves money and time. Cook 10 ounces rotini (twists) according to directions and add 2 cups frozen cauliflower, broccoli and carrot mixture (loose-packed) the last 5 minutes of cooking; drain. Into the heated saucepan, combine 1 cup 1 percent milk, 3 ounces reduced-fat cream cheese and 1/4 teaspoon pepper. Cook and stir on low until cream cheese melts. Return pasta and vegetable mixture to saucepan. Toss to coat with cream cheese mixture. Stir in 1/2 cup freshly grated parmesan cheese.
Serve immediately with MIXED SALAD GREENS and GARLIC BREAD. Fresh PINEAPPLE CHUNKS with toasted coconut is a light dessert.
6/ 26 -- Express Wednesday
Be a hero by making a fast meal of MEATBALL HEROES. Heat broiler. In a large nonstick skillet on medium-high, heat 1 (12-ounce) package frozen precooked turkey meatballs, 1 1/2 cups red pasta sauce and 1/4 cup water until boiling. Reduce heat to medium-low and simmer, covered, 5 minutes or until meatballs are heated through; stir occasionally.
Meanwhile, place 4 hero (or other) sandwich rolls (sliced almost through horizontally) cut-side up on a large cookie sheet. Sprinkle rolls with 1/2 to 1 cup part-skim shredded mozzarella cheese. Broil 2 to 3 minutes or until cheese melts. Spoon meatballs and sauce onto bottom of rolls; cut sandwiches in half.
Serve with BAKED POTATO CHIPS, DILL PICKLES and a LETTUCE WEDGE SALAD. NECTARINES are dessert.
6/ 27 -- Kids Thursday
Who can resist MEXICAN PIZZA for flavor and simplicity? Heat oven to 425 degrees. Place 1 (10-ounce) ready-to-bake whole-grain thin pizza crust on a baking sheet. Spread with 1 (16-ounce) can vegetarian refried beans; sprinkle with 1 cup (4 ounces) shredded reduced-fat Mexican-blend cheese. Bake 8 to 10 minutes or until crust is crisp and cheese melts. Top with shredded lettuce, chopped tomatoes, mild taco sauce and chopped cilantro. Slice and serve with CARROT STICKS. For dessert, make instant CHOCOLATE PUDDING with 1 percent milk and add sliced bananas.
6/ 28 -- Meatless Friday
Skip meat and serve GREEK ISLE PASTA (see recipe). Add a ROMAINE SALAD and ITALIAN BREAD. RED AND GREEN GRAPES are dessert.
6/ 29 -- Easy Entertaining Saturday
Special guests will appreciate your SESAME-ORANGE SCALLOPS (see recipe) over RICE. Add FRESH ASPARAGUS, an ARUGULA SALAD and BAGUETTES to accompany your delicious meal. For dessert, CHEESECAKE WITH RASPBERRIES AND TOASTED SLICED ALMONDS makes for a special ending.
STUFFED PORK LOIN WITH TROPICAL SALSA (Sunday)
Makes 12 servings
Preparation time: 20 minutes
Cooking time: about 1 hour and 15 minutes (20 minutes per pound); standing time: 10 minutes
1 tablespoon butter
6 large onions, thinly sliced
1/2 cup pine nuts
1 (3-pound) boneless pork loin roast
2 cups salsa
1(8-ounce) can crushed pineapple, well-drained
Heat oven to 350 degrees. In a large nonstick skillet, melt butter on medium. Add onions; cook and stir 15 minutes or until golden-brown. Stir in pine nuts; remove from heat and cool slightly. “Butterfly” and stuff roast (see Note) with about 2 cups onion mixture. Tie roast. Spread remaining onion mixture evenly on bottom of baking dish. Place roast on top of mixture. In saucepan, combine salsa and pineapple. Cook and stir on medium until thoroughly heated. Pour mixture over roast. Bake 20 minutes per pound (about 1 hour) or until internal temperature reaches 145 degrees. Remove from oven and tent with foil. Let stand 10 minutes. Slice and serve roast with salsa mixture.
Note: To “butterfly” is to cut almost through and open sides to resemble a butterfly.
Per serving: 253 calories, 25 grams protein, 11 grams fat (40 percent calories from fat), 3.8 grams saturated fat, 13 grams carbohydrate, 67 milligrams cholesterol, 211 milligrams sodium, 2 grams fiber.
GREEK ISLE PASTA (Friday)
Makes 8 servings
Preparation time: less than 15 minutes
Cooking time: for the pasta
12 ounces radiatori (ruffles) pasta
1 cup kalamata olives, rinsed and sliced
1 (28-ounce) can diced tomatoes, drained
1/2 cup fresh basil leaves, rolled together and thinly sliced
3 tablespoons olive oil
Freshly grated parmesan cheese for garnish, if desired
Cook pasta according to directions; drain. Meanwhile, combine olives, tomatoes, basil and oil; mix well. Stir and spoon sauce over pasta. Serve at room temperature. Garnish with cheese if desired.
Per serving: 273 calories, 7 grams protein, 10 grams fat (34 percent calories from fat), 1.4 grams saturated fat, 38 grams carbohydrate, no cholesterol, 427 milligrams sodium, 3 grams fiber.
SESAME-ORANGE SCALLOPS (Saturday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 7 to 10 minutes
2 teaspoons cornstarch
2 cups orange juice
16 sea scallops
1/4 teaspoon coarse salt
1/4 teaspoon pepper
3 tablespoons canola oil
2 tablespoons fresh ginger, peeled and minced
2 cloves garlic, minced
2 tablespoons reduced-sodium soy sauce
1/4 teaspoon crushed red pepper
2 tablespoons chopped cilantro
2 teaspoons toasted sesame seeds
In a small bowl, whisk cornstarch into orange juice until smooth; set aside. Season scallops with salt and pepper. Heat oil in a large skillet on medium-high until very hot; add scallops and sear 2 to 3 minutes on each side or until caramelized. (Do not move scallops around in skillet, except to turn.) Transfer to a serving platter and cover with foil to keep warm. Reduce heat to medium. Add ginger and garlic to skillet; cook, stirring constantly 30 seconds. Pour orange juice mixture into skillet; add soy sauce and crushed red pepper. Bring to boil over high heat and cook 3 to 4 minutes or until the sauce is thickened and slightly reduced. Gently stir in cilantro and sesame seeds; pour over scallops. Serve immediately. (Adapted from “The Dinnertime Survival Cookbook,” Debra Ponzek; Running Press, 2013.)
Per serving: 252 calories, 16 grams protein, 12 grams fat (44 percent calories from fat), 1.1 grams saturated fat, 20 grams carbohydrate, 27 milligrams cholesterol, 763 milligrams sodium, 1 gram fiber.
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