10/ 12
Family Sunday
Enjoy family day with GRILLED MARINATED STEAK (see recipe). Serve with BAKED POTATOES topped with reduced-fat sour cream. Add steamed FRESH BROCCOLI and WHOLE-GRAIN BREAD. Sweeten the ending with COCONUT CREAM PIE for dessert.
PLAN AHEAD: Save enough steak and pie, and prepare extra potatoes for Monday.
10/ 13
Heat and Eat Monday
Make STEAK SALAD by combining salad greens, tomato wedges, red onion rings and sliced cucumbers. Top the combo with thinly sliced leftover steak. Serve with reduced-fat PEPPERCORN RANCH DRESSING. Cut the leftover baked potatoes into wedges, coat with cooking spray, sprinkle with paprika and bake at 425 degrees or until hot. Add CRUSTY ROLLS. For dessert, enjoy leftover PIE.
PLAN AHEAD: Make Tuesday’s soup today if time permits.
10/ 14
Budget Tuesday
We’re always ready for a tasty and inexpensive bowl of SPLIT PEA SOUP. In a Dutch oven, combine 1 pound dried split peas, 2 cups chopped fresh carrots, 2 cups chopped onions, 1 teaspoon dried thyme, 1/4 teaspoon coarse salt and 2 1/2 quarts water. Bring to boil on medium-high; reduce heat to low and simmer for 1 hour or until vegetables are tender. Stir in 8 ounces sliced, reduced-fat turkey kielbasa; heat through.
Serve with GRILLED CHEESE SANDWICHES and a SPINACH SALAD. FRESH PINEAPPLE is your dessert.
10/ 15
Kids Wednesday
Make kid-friendly TURKEY ENCHILADA GRANDE (see recipe) and expect to hear the bravos. Add RICE and SLICED AVOCADO to the plate.
Help the kids make SUPER SMOOTHIES for dessert. In a blender, combine 1/4 cup Nutella, 1 cup low-fat vanilla yogurt, 1/2 cup skim milk, 1 cup any mixed frozen fruit and 1 small banana; blend 2 minutes or until smooth. Garnish with light whipped cream.
10/ 16
Express Thursday
Dinner will be on the table in a short time with CHICKEN PANINIS. Slice 4 sub rolls lengthwise; toast open-faced under broiler (or toaster oven) for 1 minute. Spread both sides of rolls with goat cheese (1/4 cup total). Divide and layer with tomato slices (1 large), fresh basil leaves (1 cup), and cooked, sliced chicken breast (from 8- to 10-ounce package). Close rolls. Heat a large nonstick skillet on medium-high and lay one sandwich in pan. Press down with heavyweight 7- or 8-inch pot and grill 3 minutes or until lightly browned. Turn and repeat with other side and the remaining sandwiches.
Serve with BAKED CHIPS and deli COLESLAW. Scoop fat-free STRAWBERRY ICE CREAM for dessert.
PLAN AHEAD: Save enough ice cream for Friday.
10/ 17
Meatless Friday
Try MARINATED “CUTLETS” WITH SPICY SALSA for a no-meat experience. Pour 1/2 cup vinaigrette into resealable plastic bag. Add 1 (9.7-ounce) package frozen (thawed) meat-free, chicken-style cutlets (such as Quorn or another chicken substitute) to bag; turn to coat. Refrigerate 30 minutes; turn occasionally. Heat oven to 400 degrees.
Meanwhile, combine 3 large chopped peaches, 1 small chopped red bell pepper, 2 tablespoons minced red onion, 1 small seeded and chopped jalapeno pepper, grated lime zest (green part only) and juice of one lime. Cover and refrigerate until ready to use. Remove cutlets and lay them in a shallow baking dish coated with cooking spray and baste each one with marinade. Bake 20 to 25 minutes, turning and basting again. Discard marinade. Serve cutlets with salsa spooned over top.
Add LEMON ZINGER RICE (add butter, fresh lemon juice and grated lemon zest to hot cooked rice), SLICED BEETS and WHOLE-GRAIN BREAD. Leftover ICE CREAM is your dessert.
TIP: Look for cutlets in the regular or natural foods frozen section of your supermarket.
10/ 18
Easy Entertaining Saturday
Invite some lucky friends to enjoy GRILLED CHICKEN BREASTS. Top the chicken with FIRE-ROASTED CORN AND CHERRY SALSA (see recipe). Add COUSCOUS, a BOSTON LETTUCE SALAD and CRUSTY ROLLS. For dessert, buy BROWNIES and top them with light WHIPPED CREAM.
THE RECIPES
GRILLED MARINATED STEAK (Sunday)
INGREDIENTS
2 pounds beef top round steak, cut 1 1/2 inches thick
1/2 cup fresh lime juice
3 tablespoons minced green onions
3 tablespoons water
2 tablespoons canola oil
1 tablespoon minced fresh ginger
3 large cloves crushed garlic
1/4 teaspoon coarse salt
Place beef in resealable plastic bag. Combine juice, onions, water, canola oil, ginger, garlic and salt; mix well. Pour over steak, turning to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill, covered, 25 to 28 minutes or until beef registers 140 degrees for medium-rare; turn occasionally. Transfer to cutting board. Let stand 5 minutes. Carve steak crosswise into thin slices. Serves 8.
Per serving: 142 calories, 26 grams protein, 3 grams fat (23 percent calories from fat), 1.1 grams saturated fat, no carbohydrate, 58 milligrams cholesterol, 142 milligrams sodium, no fiber.
Carb choices: 0.
** ** **
TURKEY ENCHILADA GRANDE (Wednesday)
INGREDIENTS
2 teaspoons canola oil
1 pound ground turkey breast
1 (16-ounce) can vegetarian refried beans
2 (8-ounce) cans no-salt-added tomato sauce
3/4 cup water
1 (1 3/8- to 1 5/8-ounce) packet enchilada sauce mix
8 (7- to 8-inch) corn tortillas, divided
1 1/2 cups 50 percent reduced-fat shredded cheddar cheese, divided
Reduced-fat sour cream for garnish
Sliced green onions for garnish
Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium. Add ground turkey and cook for 5 minutes or until no longer pink; drain. Stir in beans, tomato sauce, water and enchilada sauce mix. Bring to boil; reduce heat. Simmer, uncovered, 15 minutes; stir occasionally.
Coat a 9-by-13-inch baking dish with cooking spray. Arrange half the tortillas on bottom of dish, trimming and overlapping as necessary to cover. Spoon half of turkey mixture over tortillas in dish. Sprinkle with half of cheese. Repeat with remaining tortillas and turkey mixture. Bake, uncovered, 20 minutes. Sprinkle with remaining cheese. Bake, uncovered, 10 minutes or until heated through. Let stand 10 minutes. Top with sour cream and onions. Serves 10.
Per serving: 219 calories, 20 grams protein, 5 grams fat (21 percent calories from fat), 2 grams saturated fat, 24 grams carbohydrate, 37 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.
Carb choices: 1 1/2.
** ** **
FIRE-ROASTED CORN AND CHERRY SALSA
INGREDIENTS
1 cup dried tart cherries
1/2 cup water
3 ears fresh corn-on-the-cob, roasted
1/2 cup red onion, finely chopped
2 teaspoons minced garlic
1/4 cup cilantro leaves, chopped
2 medium jalapeno peppers, seeded and chopped
1/2 cup lemon or lime juice
1/2 teaspoon coarse salt
Heat cherries and water in a small pan. Simmer about 5 minutes or until cherries have plumped and water is slightly syrupy; set aside to cool. Cut kernels from cob. In a medium bowl, add cherry mixture, corn, onion, garlic, cilantro, peppers and juice; mix well. Season to taste with salt. Serves 6.
Per serving: 133 calories, 3 grams protein, 1 gram fat (5 percent calories from fat), 0.2 gram saturated fat, 30 grams carbohydrate, no cholesterol, 170 milligrams sodium, 3 grams fiber.
Carb choices: 2.
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