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.
7/ 7 -- Family Sunday
Prepare a BAKED HAM for family day. Serve it with RICE and LEMON-TARRAGON PEAS (see recipe). Make or buy COLESLAW and add SOURDOUGH BREAD. Buy a BOSTON CREAM PIE for dessert.
PLAN AHEAD: Save enough ham, coleslaw and pie for Monday; cook and freeze enough rice for Wednesday.
7/ 8 -- Heat-and-Eat Monday
Use the leftover ham and make HAM-STUFFED POTATOES (see recipe) for dinner. Serve with leftover COLESLAW and WHOLE-GRAIN ROLLS. Bring out the leftover PIE for dessert.
7/ 9 -- Budget Tuesday
Count the savings when you prepare CHICKEN ENCHILADAS. Heat oven to 350 degrees. Combine 2 (10- to 12-ounce) cans drained chicken breast, 1 1/4 cups mild to hot salsa, 1/2 cup minced onion, 1/2 cup reduced-fat sour cream and 1/2 cup shredded Mexican-blend cheese; mix well. Divide mixture and spoon down center of 10 (6- to 8-inch) fat-free whole-grain tortillas. Roll and place seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Coat enchiladas with cooking spray. Bake 35 minutes. Sprinkle enchiladas with an additional 1/2 cup shredded cheese. Bake 5 more minutes or until cheese melts. Garnish with chopped jalapeno peppers, more sour cream, shredded lettuce and chopped tomatoes. Serve with SLICED AVOCADO SALAD. PEACHES are dessert.
PLAN AHEAD: Thaw leftover rice for Wednesday.
7/ 10 -- Meatless Wednesday
Skip meat tonight and enjoy SPINACH FRITTATA (see recipe). Serve with your own BROILED TOMATOES and toasted whole-grain ENGLISH MUFFINS. Make instant VANILLA PUDDING with 1 percent milk and top with FRESH STRAWBERRIES for dessert.
PLAN AHEAD: Buy enough strawberries for Friday.
7/ 11 -- Kids Thursday
Calling all kids for PIZZA for dinner tonight! Heat oven to 450 degrees. Place 1 (12-inch) ready-to-bake whole-grain thin pizza crust on a pizza pan or cookie sheet. Evenly spread 3/4 cup (any) pizza sauce over crust, leaving a small border around the edge. Evenly top with 1 (8- to 10-ounce) package cooked carved chicken breast, 10 slices pepperoni and 1/2 cup shredded part-skim mozzarella cheese. Bake 10 minutes or until heated through and cheese is melted. Serve with GREEN BEANS.
For dessert, make a WATERMELON SLUSHY. Puree frozen chunks of watermelon in a food processor until smooth. Add sugar and fresh lemon or fresh lime juice to taste; process until blended. Serve immediately.
7/ 12 -- Express Friday
Stay cool with TUNA SALAD. Spoon deli (or make your own) tuna salad over packaged greens. Sprinkle with toasted walnuts and add DEVILED EGGS and WHOLE-GRAIN ROLLS on the side. Spoon leftover STRAWBERRIES over fat free VANILLA ICE CREAM for dessert.
7/ 13 -- Easy Entertaining Saturday
Your lucky guests will rave over your SHRIMP WITH TOMATOES AND FETA. In a large nonstick skillet, heat 2 teaspoons olive oil on medium; cook 1 medium chopped onion 5 minutes. Add 1 large minced garlic clove and cook 2 minutes. Stir in 1 (14.5-ounce) can diced tomatoes with garlic and onions with liquid, 3/4 teaspoon dried oregano and 1/2 teaspoon dried thyme; cook over medium-high heat 6 minutes until slightly thickened. Stir in 1 pound uncooked and deveined shrimp; cook 5 minutes or until shrimp are opaque. Serve over COUSCOUS and top with crumbled reduced-fat feta cheese.
Serve with ASPARAGUS and BAGUETTES. For dessert, FRESH PINEAPPLE drizzled with orange liqueur (or honey) and sprinkled with shredded toasted coconut is smashing.
LEMON-TARRAGON PEAS (Sunday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: less than 15 minutes
1 cup water
3 1/2 cups shelled fresh English peas (see NOTE)
1 1/2 cups fresh sugar snap or snow pea pods
1 tablespoon softened butter
1 tablespoon snipped fresh tarragon
2 teaspoons finely shredded lemon peel
1/2 teaspoon freshly cracked black peppercorns
1/4 teaspoon coarse salt
In a medium saucepan, bring water to boil. Add English peas. Return to boiling; reduce heat. Simmer, covered, 8 minutes. Add other peas. Cook, covered, about 4 minutes or until just crisp-tender. Drain. Add butter, tarragon, lemon peel, pepper and salt. Toss to coat with more butter, if desired. Serve immediately. (Adapted from “Better Homes and Gardens Fresh,” Jan Miller, editor; Houghton Mifflin Harcourt, 2013.)
NOTE: Use frozen petite green peas if desired and cook according to directions.
Per serving: 93 calories, 5 grams protein, 2 grams fat (22 percent calories from fat), 1.3 grams saturated fat, 14 grams carbohydrate, 5 milligrams cholesterol, 102 milligrams sodium, 5 grams fiber.
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HAM-STUFFED POTATOES (Monday)
Makes 8 potato halves
Preparation time: about 20 minutes
Cooking time: 40 to 50 minutes; standing time: 5 minutes
4 large (10 to 12 ounces each) baking potatoes
1 tablespoon butter
3 cups leftover cooked ham, chopped
1 small onion, chopped
2 cloves garlic, minced
1/2 cup reduced-fat sour cream
1/4 teaspoon coarse salt
1/4 teaspoon pepper
3/4 cup parmesan cheese, freshly grated
Chopped fresh chives for garnish
Microwave potatoes 15 to 18 minutes on high (100 percent power). Wrap potatoes in white paper towels, then in a terrycloth towel; let stand 5 minutes. When potatoes are cool enough to touch, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside. Melt butter in a medium skillet over medium-high heat; add leftover ham, onion and garlic and cook 5 minutes or until onion is softened.
Meanwhile, mash potato pulp; stir in ham mixture, sour cream, salt and pepper. Stuff shells; sprinkle with parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake at 350 degrees 25 to 30 minutes or until hot. Garnish with chives.
Per half: 270 calories, 16 grams protein, 10 grams fat (33 percent calories from fat), 4.8 grams saturated fat, 29 grams carbohydrate, 46 milligrams cholesterol, 875 milligrams sodium, 2 grams fiber.
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SPINACH FRITTATA (Wednesday)
Makes 8 wedges
Preparation time: 20 minutes
Cooking time: less than 30 minutes
1 tablespoon olive oil
1 medium onion, sliced
8 egg whites
2 whole eggs
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 1/2 cups leftover cooked rice
8 ounces 1 percent or 2 percent fat cottage cheese
1/3 cup skim milk
1/4 cup parmesan cheese, freshly grated
1/2 teaspoon coarse salt
1/4 teaspoon nutmeg
Heat oven to 425 degrees. In a large nonstick skillet with oven-safe handle (or wrap handle with 2 layers foil for baking in oven later), heat oil over medium. Add onion and cook 8 minutes, covered, or until tender and golden brown; stir occasionally.
Meanwhile, in a large bowl, mix together egg whites, whole eggs, spinach, rice, cottage cheese, milk, parmesan cheese, salt and nutmeg until blended. Stir egg mixture into onion in skillet and place in oven. Bake 18 to 20 minutes or until frittata is set in center. Remove from oven and cut into wedges.
Per wedge: 137 calories, 12 grams protein, 4 grams fat (28 percent calories from fat), 1.3 grams saturated fat, 13 grams carbohydrate, 50 milligrams cholesterol, 379 milligrams sodium, 1 gram fiber.
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