7/ 27
Family Sunday
These MEDITERRANEAN BEEF KEBABS (see recipe) make a delicious family meal. Serve the kebabs over SPAGHETTI. Add STEAMED FRESH ZUCCHINI on the side, along with this WILTED SPINACH SALAD. Toss torn spinach, yellow bell pepper strips and cucumber slices with warmed balsamic vinaigrette. Add ITALIAN BREAD STICKS.
For dessert, make AMBROSIA. Layer sliced fresh strawberries, orange sections, fresh pineapple chunks and sweetened flaked coconut in a glass serving bowl. Repeat layers once or twice, sprinkling with sugar if needed.
PLAN AHEAD: Save 2 kebabs for Monday.
7/ 28
Heat-and-Eat Monday
Make BARBECUE BEEF SANDWICHES with the leftover kebabs. Chop the kebabs; mix them with any barbecue sauce and heat. Pile mixture onto toasted whole-grain buns and top with deli COLESLAW. Add DILL PICKLES and munch on BAKED POTATO CHIPS. FRESH PEACHES are dessert.
PLAN AHEAD: Buy enough coleslaw for Thursday.
7/ 29
Meatless TuesdayQuick and with no meat, this BROCCOLI AND BEAN LINGUINE (see recipe) gets to the table in a hurry. Add a MIXED GREENS SALAD and GARLIC BREAD on the side. For dessert, make CHOCOLATE PUDDING with 1 percent milk.
7/ 30
Budget Wednesday
Keep an eye on the budget tonight by serving BAKED POTATOES topped with canned low-fat turkey chili. Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Bite into fresh PLUMS for dessert.
7/ 31
Express Thursday
Make it quick and cool tonight with DIJON CHICKEN SALAD SANDWICHES. Stir 1 teaspoon Dijon mustard into 2 cups deli chicken salad. Spread the mixture on whole-grain bread and top with leaf lettuce. Mix chopped red bell pepper into leftover deli COLESLAW to serve on the side. Pop RED AND GREEN GRAPES into your mouth for dessert.
8/ 1
Kids Friday
The kids will be singing “get along little doggie” when you prepare COWBOY BAKED BEANS AND SAUSAGE for dinner. Heat a large nonstick skillet over medium until hot. Add 8 ounces reduced-fat smoked sausage or hot dogs (cut into 1/2-inch slices); cook and stir 3 minutes or until browned. Spoon into a bowl. To skillet, add 3/4 cup barbecue sauce, 2 tablespoons pancake syrup, 2 tablespoons water and 1 tablespoon cider vinegar; bring to boil. Stir in 1 (15-ounce) can rinsed reduced-sodium red kidney beans, 1 (15-ounce) can rinsed reduced-sodium pinto beans and 1 (15-ounce) can rinsed reduced-sodium black beans. Cover and heat on medium for 15 minutes, stirring often before serving with sausage. Add CARROT STICKS.
Gather ‘round the campfire for GIMME MORE S’MORES. Spread 6 graham cracker squares with 12 teaspoons marshmallow cream and top with 6 tablespoons chopped grapes. Spread 6 more crackers with 6 teaspoons peanut butter; place on grapes, peanut butter-side down. Nibble on!
8/ 2
Easy Entertaining Saturday
Invite guests for ROAST FISH AND FRESH TOMATOES (see recipe). Serve over RICE, along with GREEN BEANS and a ROMAINE SALAD. Add BAGUETTES. Make HONEY-BERRY CREPES for dessert. Fill crepes with any chopped fresh berries. Roll; top with vanilla yogurt and drizzle with honey.
TIP: Look for the crepes (such as Melissa’s or Frieda’s) in the produce department.
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THE RECIPES
MEDITERRANEAN BEEF KEBABS (Sunday)
Servings: Makes 6 servings
Preparation time: 10 minutes; marinating time: 4 to 24 hours
Cooking time: 10 to 12 minutes
INGREDIENTS
1 1/2 pounds boneless sirloin steak, well-trimmed and cut into 1 1/2-inch cubes
3 green onions, sliced
2 tablespoons olive oil
3 tablespoons fresh lemon juice
1 1/2 teaspoons minced garlic
2 teaspoons dried tarragon
1/2 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
Place meat in resealable plastic bag. Combine onions, olive oil, lemon juice, garlic, tarragon, oregano and pepper. Pour over meat and turn to coat. Marinate in refrigerator 4 to 24 hours; turn bag occasionally.
Drain meat; discard marinade. Thread meat onto 6 (12-inch) metal skewers, leaving 1/4 inch between pieces. Place kebabs on top of broiler pan. Broil 4 to 5 inches from heat 10 to 12 minutes or until meat is slightly pink in center; turn to brown evenly.
Per serving: 136 calories, 21 grams protein, 5 grams fat (35 percent calories from fat), 1.7 grams saturated fat, no carbohydrate, 56 milligrams cholesterol, 44 milligrams sodium, no fiber.
Carb choices: 0.
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BROCCOLI AND BEAN LINGUINE (Tuesday)
Servings: Makes 4 servings
Preparation time: 15 minutes
Cooking time: 5 minutes, plus pasta
INGREDIENTS
6 ounces linguine
3 cups broccoli florets
1 (15-ounce) can reduced-sodium cannellini beans, rinsed
1 (10-ounce) container refrigerated light Alfredo sauce
3 cloves garlic, minced
1/2 cup croutons or panko bread crumbs, crushed
1/4 teaspoon crushed red pepper
1 tablespoon olive oil
Cook linguine according to directions. Add broccoli the last 3 minutes of cooking time; drain, reserving 1/2 cup pasta water. Return pasta mixture to pot; keep warm.
Meanwhile, in a food processor or blender, combine beans, Alfredo sauce, garlic and reserved pasta water. Cover; process until nearly smooth. Transfer to small saucepan; heat on medium, stirring frequently, 5 minutes or until hot. Spoon sauce onto serving plates, top with pasta mixture, croutons (or panko), crushed red pepper and a drizzle of olive oil. (Adapted from “Better Homes and Gardens: The Ultimate Quick and Healthy Book,” Jan Miller, editor; Houghton Mifflin Harcourt, 2014.)
Per serving: 430 calories, 19 grams protein, 11 grams fat (23 percent calories from fat), 4.7 grams saturated fat, 66 grams carbohydrate, 17 milligrams cholesterol, 550 milligrams sodium, 10 grams fiber.
Carb choices: 4 1/2.
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ROAST FISH WITH FRESH TOMATOES (Saturday)
Servings: Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 15 minutes
INGREDIENTS
1 teaspoon paprika
1/2 teaspoon coarse salt
1 1/2 pounds boneless cod, halibut or other thick white fish, cut into 4 pieces
3 tablespoons olive oil, divided
1 medium onion, chopped
1 tablespoon coarsely chopped garlic
1 pound tomatoes, cut into chunks
1 tablespoon red wine vinegar
Sliced and toasted almonds for garnish
Heat oven to 450 degrees. In a small bowl, combine paprika and salt. Sprinkle half of the mixture over both sides of fish. Set aside. In a large ovenproof skillet, heat 2 tablespoons olive oil over medium. Add onion and garlic; cook and stir 3 to 4 minutes or until onion begins to soften. Transfer to a bowl. Add tomatoes and remaining paprika mixture to bowl; mix well.
To skillet, add remaining oil; cook fish 2 minutes or until brown on one side. Spoon tomato-onion mixture over and around fish; drizzle with red wine vinegar. Bake 8 minutes or until fish is opaque throughout and tomatoes are hot. Sprinkle with toasted almonds.
Per serving: 249 calories, 28 grams protein, 11 grams fat (41 percent calories from fat), 1.6 grams saturated fat, 8 grams carbohydrate, 65 milligrams cholesterol, 339 milligrams sodium, 2 grams fiber.
Carb choices: 1/2.
