9/ 14
Family Sunday
The family will look forward to your own GRILLED CHICKEN BREASTS with ROASTED RED POTATOES alongside. Dress up the table with PEACH, TOMATO AND BURRATA SALAD (see recipe). Add CRUSTY BREAD. For dessert, slice BOSTON CREAM PIE.
PLAN AHEAD: Grill 2 extra chicken breasts and save enough pie for Monday.
9/ 15
Heat-and-Eat Monday
Make delicious use of leftover chicken breasts in HAWAIIAN SOFT TACOS. Cut leftover chicken into 1/2-inch strips. Heat 2 (16-ounce) cans slightly drained chili beans. Spoon about 1/3 cup beans into middle of 8 (7- to 8-inch) fat-free flour tortillas. Divide and top tortillas with the sliced chicken, diced fresh pineapple (1 cup total) and chopped green onions (1/2 cup total). Fold over and serve them with RICE. Leftover PIE is dessert.
PLAN AHEAD: Prepare enough rice for Wednesday.
9/ 16
Kids Tuesday
This CHEESY PASTA AND BEAN BAKE is kid-friendly. Heat oven to 375 degrees. Prepare 1 pound penne pasta according to directions; drain and return to pot. Stir in 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 2 (16-ounce) cans rinsed reduced-sodium kidney beans and 1 (26-ounce) jar of any red pasta sauce. Transfer to a 3-quart baking dish coated with cooking spray and top with 1 cup shredded part-skim mozzarella cheese. Bake 20 minutes or until cheese is melted and golden.
Serve with RED BELL PEPPER STICKS and RANCH DRESSING for dipping. Add SOFT ROLLS. A fun way to eat KIWIFRUIT is to halve it and eat it with a spoon for dessert.
9/ 17
Express Wednesday
You’ll impress everyone with your fast and delicious GREEK-STYLE MEATBALL KEBABS. Heat oven to 350 degrees. Alternately thread 1 (16- to 18-ounce) package frozen turkey or beef meatballs with 1 red or green bell pepper (cut into 3/4-inch pieces) on 4 to 6 metal skewers. Bake 20 minutes.
Meanwhile, make a YOGURT SAUCE. Mix 1 cup plain fat-free yogurt, 1/4 cup diced seeded cucumber, 1 large clove minced garlic, and coarse salt and pepper to taste. Serve the sauce with the kebabs and leftover RICE.
Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh NECTARINES are a refreshing dessert.
TIP: To defrost meatballs quickly, place them on a white paper towel-lined microwavable plate. Microwave on low (30 percent power) 3 to 4 minutes.
9/ 18
Budget Thursday
Save money and calories with BROILED (or grilled) TURKEY-ONION BURGERS on whole-grain hamburger buns. Mix ground turkey with dry onion-mushroom soup mix and form into patties before broiling. Serve with RED CABBAGE SLAW. Toss shredded red cabbage with reduced-fat coleslaw dressing and caraway seeds. Add CORN-ON-THE-COB. For dessert, RED AND GREEN GRAPES are good.
9/ 19
Meatless Friday
Start your no-meat dinner with an ANTIPASTO PLATTER. Arrange marinated artichokes, drained roasted red peppers, mushrooms and olives from the deli (or jarred) on a lettuce-lined platter. That was easy, and so is your main entree: frozen VEGETABLE LASAGNA. Serve with GARLIC BREAD. For a simple dessert, DRAGON FRUIT passes the test.
9/ 20
Easy Entertaining Saturday
Invite guests for PORK STIR-FRY (see recipe). Serve the sweet-hot combo over CELLOPHANE NOODLES (or rice). Add a MIXED GREENS SALAD and CRUSTY BREAD. For dessert, PINEAPPLE BRULEE (see recipe) will impress any guest.
TIP: Look for cellophane noodles in the ethnic section of your supermarket.
THE RECIPES
PEACH, TOMATO AND BURRATA SALAD (Sunday)
Makes 4 servings
Preparation time: 15 minutes
INGREDIENTS
3 firm, ripe peaches, pitted and cut into thin slices
2 ripe medium tomatoes, cut into thin slices
1/4 teaspoon coarse salt
8 ounces fresh burrata cheese or fresh mozzarella cheese (see NOTE)
12 fresh basil leaves, torn into bits
1/4 cup extra-virgin olive oil
Alternate peach and tomato slices on a platter. Sprinkle lightly with salt. Cut the burrata into chunks and place them in center of the peaches and tomatoes. Scatter basil on top; drizzle with oil and serve. (Adapted from “The Italian Vegetable Cookbook,” Michele Scicolone; Houghton Mifflin Harcourt, 2014.)
NOTE: Burrata is cheese made from fresh cow’s milk. It’s similar to fresh mozzarella, but it has a soft, creamy center.
Per serving: 337 calories, 12 grams protein, 28 grams fat (72 percent calories from fat), 10 grams saturated fat, 13 grams carbohydrate, 41 milligrams cholesterol, 154 milligrams sodium, 2 grams fiber.
Carb choices: 1.
** ** **
PORK STIR-FRY (Saturday)
Makes 4 servings
Preparation time: about 15 minutes
Cooking time: less than 10 minutes
INGREDIENTS
12 ounces boneless pork loin, sliced into 1/8-by-2-inch strips
1 teaspoon chili powder
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon cumin
1 tablespoon cornstarch
1/3 cup water
2 teaspoons reduced-sodium soy sauce
1 tablespoon canola oil
1 cup fresh carrots, thinly sliced
3 cups bok choy, coarsely chopped
1 small red bell pepper, cut into 1/2-inch strips
1/4 cup walnut pieces
In a resealable plastic bag, combine pork, chili powder, red pepper flakes and cumin; shake to distribute spices. Mix together cornstarch, water and soy sauce; set aside. Heat oil in a large nonstick skillet over medium-high. Add pork strips and carrots and stir-fry 4 minutes. Add bok choy and red bell pepper to skillet; stir-fry 4 more minutes or until vegetables are softened. Add soy sauce mixture and walnuts; stir-fry 1 minute or until sauce is thickened and bubbly. Serve immediately.
Per serving: 206 calories, 16 grams protein, 12 grams fat (53 percent calories from fat), 1.9 grams saturated fat, 9 grams carbohydrate, 43 milligrams cholesterol, 174 milligrams sodium, 3 grams fiber.
Carb choices: 1/2.
** ** **
PINEAPPLE BRULEE (Saturday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: less than 5 minutes
INGREDIENTS
4 slices fresh pineapple, peeled (1-inch thick)
4 tablespoons light brown sugar, packed
4 scoops (any) fruit sorbet
Fresh mint sprigs for garnish
Heat broiler. Line broiler rack with foil. Place pineapple on foil; sprinkle each slice with 1 tablespoon brown sugar. Broil 4 inches from heat for 2 to 3 minutes, until sugar melts and bubbles. Place on serving plates; top with sorbet. Spoon juices from foil around pineapple. Garnish with mint if desired.
Per serving: 147 calories, 1 gram protein, no fat (0 percent calories from fat), no saturated fat, 38 grams carbohydrate, no cholesterol, 9 milligrams sodium, 1 gram fiber.
Carb choices: 2 1/2.
