6/ 30
Family Sunday
The family will like the flavor of CUMIN-RUBBED STEAKS WITH AVOCADO SALSA VERDE, and you’ll like how easy it is to prepare. Press 2 teaspoons ground cumin into 2 beef top loin strip steaks cut 1-inch thick. Heat a large nonstick skillet on medium. Add steaks and cook 12 to 15 minutes, turning occasionally, for medium-rare to medium doneness; let stand 5 minutes. Meanwhile, combine 3/4 cup tomatillo salsa, 1 small diced avocado and 2 tablespoons chopped cilantro. Carve steaks into slices; season with coarse salt as desired.
Serve steak with the SALSA, RICE, TOMATO WEDGES and CRUSTY ROLLS. For dessert, BLACKBERRY COBBLER is a summertime treat, especially when it’s topped with light whipped cream.
PLAN AHEAD: Cook an extra steak and save some cobbler for Monday.
7/ 1
Heat-and-Eat Monday
Use Sunday’s leftovers for TACO SALAD. Combine 1/2 cup chunky salsa, 1/4 cup low-fat mayonnaise and 1/4 cup reduced-fat sour cream; mix well. In a large bowl, toss together 8 cups torn romaine, 1 pint halved grape tomatoes, 1 to 2 cups thinly sliced leftover steak, 1/2 cup shredded cheddar cheese, 1/2 cup pitted, halved black olives and 1 ripe cubed avocado. Add the salsa dressing and toss gently. Top with 1 1/2 cups slightly crushed baked tortilla chips. Add reduced-sodium PINTO BEANS on the side. Warm the leftover COBBLER for dessert and top it with fat-free VANILLA ICE CREAM.
PLAN AHEAD: Save enough ice cream for Wednesday.
7/ 2
Express Tuesday
Make it a fast meal tonight with FETTUCCINE CAPONATA. Cook 8 ounces fettuccine according to directions. Meanwhile, mix together 1 (6- to 8-ounce) container eggplant appetizer (caponata), 1 (15- to 19-ounce) can rinsed reduced-sodium garbanzo beans or chickpeas, and 2 cups marinara sauce; heat sauce and toss with fettuccine.
Serve with a packaged GREEN SALAD and ITALIAN BREAD. Make instant PISTACHIO PUDDING with 1 percent milk for dessert.
7/ 3
Budget Wednesday
No apologies are necessary when you serve this delicious and low-cost CLAM CHOWDER (see recipe). Serve the chowder with a LETTUCE AND TOMATO SALAD and CRACKERS. Make BROWNIES (from a mix) for dessert and add a dollop of leftover ice cream.
PLAN AHEAD: Save enough brownies for Thursday.
7/ 4
Kids Thursday
The kids got it right when they said they deserved HAMBURGERS with all the trimmings for Independence Day. Grill the lean ground beef burgers and serve them on whole-grain buns with lettuce, tomato, onion, pickles, low-fat mayonnaise, ketchup and mustard. Enjoy Raleigh, N.C., friend and cookbook author Debbie Moose’s POTATO SALAD WITH BUTTERMILK CHIVE DRESSING (see recipe). Add BAKED BEANS and deli COLESLAW to your feast. Serve chilled WATERMELON and leftover BROWNIES for dessert.
PLAN AHEAD: If time permits, cook Friday’s brown rice today.
7/ 5
Meatless Friday
SAVORY LENTILS skips meat but has plenty of flavor. In a large pot, bring 6 cups water to boil. Add 2 cups lentils; boil 10 minutes or until tender, stirring occasionally; drain. Meanwhile, heat 2 tablespoons olive oil in a large pot over medium. Add 2 cups chopped red onions and 1/4 cup finely chopped garlic cloves; cook and stir 10 minutes, until tender. Add cooked lentils, 2 cups chunky salsa, 1 (4-ounce) can diced green chiles, 1 (1.25-ounce) package reduced-sodium taco seasoning mix and 1/4 teaspoon coarse salt; mix well. Bring to boil. Reduce heat to medium-low, cover and simmer 15 minutes or until thoroughly heated, stirring occasionally. Remove from heat and add 1 cup chopped cilantro; mix well. Serve over COUSCOUS. Add a SPINACH SALAD and PITA BREAD alongside. Fresh PINEAPPLE is dessert.
7/ 6
Easy Entertaining Saturday
Your guests will swoon over the flavor of CHICKEN BREASTS FLORENTINE (see recipe). Serve the chicken with ORZO tossed with freshly grated parmesan cheese and chopped parsley. Add a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. FRUIT SORBET (any kind) with BUTTER COOKIES is an easy, light dessert.
THE RECIPES
CLAM CHOWDER (Wednesday)
Makes about 8 1/2 cups
Preparation time: 15 minutes
Cooking time: about 15 minutes
1 tablespoon canola oil
1 small onion, chopped
1 rib celery, thinly sliced
1/2 teaspoon coarse salt
1/2 teaspoon white or black pepper
2 (8-ounce) bottles clam juice
2 (6.5-ounce) cans whole or chopped clams, with liquid
1 pound red potatoes, cut into 1/2-inch pieces
3 tablespoons flour
1 1/2 cups 2 percent milk (see NOTE)
1 (16-ounce) package frozen mixed vegetables
1 tablespoon fresh lemon juice
In a Dutch oven, heat oil on medium-high. Add onion, celery, salt and pepper and cook 5 minutes or until vegetables are softened; stir occasionally. Add clam juice, clams with liquid and potatoes. Bring to boil. Reduce heat to low; cover and simmer 8 to 10 minutes or until potatoes are tender. In a 2-cup measure, whisk flour into milk until smooth. Add milk mixture and vegetables to pot; bring to boil over medium-high heat 1 minute. Stir in lemon juice and ladle into bowls.
NOTE: Thin with additional milk if desired.
Per cup: 147 calories, 8 grams protein, 3 grams fat (17 percent calories from fat), 0.7 gram saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 607 milligrams sodium, 3 grams fiber.
** ** **
POTATO SALAD WITH BUTTERMILK CHIVE DRESSING (Thursday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 15 minutes; chilling time: about 2 hours
1 cup buttermilk
1/4 cup low-fat mayonnaise
2 teaspoons Dijon mustard
2 teaspoons prepared horseradish
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh parsley
1/4 teaspoon garlic powder
1/4 teaspoon coarse salt
1/2 teaspoon pepper
3 pounds yellow potatoes
3/4 cup celery, chopped
1/4 cup dill pickle cubes, drained
In a medium bowl, whisk together the buttermilk, mayonnaise, mustard and horseradish until smooth. Stir in chives, parsley, garlic powder, salt and pepper. (Refrigerate overnight if desired.) Cook potatoes in boiling water about 15 minutes or until a sharp knife passes easily into them. Drain; let cool until you can handle, then peel and cut into 3/4-inch chunks. In a large bowl, toss the potatoes with celery and pickles. Pour the dressing over all and toss to combine. Refrigerate, covered, 2 hours or until chilled. (Adapted from “Buttermilk: A Savor the South Cookbook,” Debbie Moose; The University of North Carolina Press, 2012.)
Per serving: 215 calories, 6 grams protein, 1 gram fat (6 percent calories from fat), no saturated fat, 46 grams carbohydrate, 2 milligrams cholesterol, 332 milligrams sodium, 5 grams fiber.
** ** **
CHICKEN BREASTS FLORENTINE (Saturday)
Makes 6 servings
Preparation time: about 30 minutes
Cooking time: about 1 hour
6 slices bacon
6 (5- or 6-ounce) boneless, skinless chicken breast halves
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
3/4 cup crumbled garlic and herb feta cheese
1/2 cup low-fat mayonnaise
1 clove garlic, minced
Paprika for garnish
Heat oven to 325 degrees. Partially cook the bacon by microwaving 3 minutes on high (to decrease the fat). Cut a pocket into each chicken breast; set aside. Combine spinach with cheese, mayonnaise and garlic; mix well. Divide and stuff into chicken pockets. Sprinkle top of chicken with paprika. Wrap each breast with 1 strip bacon. Place breasts on a rack in a 9-by-13-inch baking dish lined with foil (for easy cleanup). Bake uncovered 50 minutes to 1 hour or until chicken is 165 degrees. Serve immediately.
Per serving: 295 calories, 38 grams protein, 12 grams fat (37 percent calories from fat), 3.9 grams saturated fat, 8 grams carbohydrate, 112 milligrams cholesterol, 763 milligrams sodium, 1 gram fiber.
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