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DOUBLE-DUTY DINNERS by Susan Nicholson
(Editors: This is Fourth of July week.)
FIRST NIGHT: Make the Fourth of July celebration special with INDEPENDENCE DAY BURGERS (see recipe) and serve them on KAISER ROLLS. Burgers and your PASTA SALAD go together and so does COLESLAW on the side. Add CARROT STICKS, PICKLES and OLIVES. For a firecracker dessert, WATERMELON SLICES and CHOCOLATE BROWNIES are always welcome.
SUSAN'S TIPS: Save 2 burgers, some pasta salad and enough brownies for later.
FOR LATER: Make STUFFED PITAS for a quick meal. Crumble and heat the leftover burgers. Stir in a little mango chutney, cooked rice and some curry powder; moisten with plain yogurt. Spoon into whole-wheat pitas, lined with a lettuce leaf. Serve with the leftover PASTA SALAD. Keep celebrating with a BROWNIE SUNDAE. Top the leftover brownies with fat-free vanilla ice cream and chocolate syrup.
SHOPPING LIST:
Meats: lean ground beef
Produce: carrot sticks, watermelon, lettuce
Bakery: kaiser rolls, chocolate brownies, whole-wheat pitas
Pantry items: mango chutney, pineapple slices, pickles, olives, rice, chocolate syrup
Refrigerated/freezer case: 50 percent reduced-fat sharp cheddar cheese, plain yogurt, fat-free vanilla ice cream
Seasonings: jerk seasoning, curry powder
Miscellaneous: pasta salad, coleslaw
INDEPENDENCE DAY BURGERS
Makes 4 servings for now and 2 plain burgers for later
Preparation time: less than 10 minutes
Cooking time: burgers: 11 to 13 minutes; pineapple: 8 minutes
1 1/2 pounds 93 to 96 percent lean ground beef
1/3 cup mango chutney
1 tablespoon jerk seasoning
4 fresh or canned pineapple slices (1/2-inch thick)
4 slices 50 percent reduced-fat sharp cheddar cheese
In a large bowl, combine beef, chutney and jerk seasoning, mixing lightly but thoroughly. Lightly shape into 6 (1/2-inch) patties. Grill, uncovered, 11 to 13 minutes or until internal temperature is 160 degrees. Grill pineapple, uncovered, 8 minutes or until heated through. During last minute of grilling, add cheese to 4 burgers. Reserve 2 plain burgers for later. Serve the cheeseburgers with the pineapple.
Per serving: 241 calories, 31 grams protein, 9 grams fat (33 percent calories from fat), 4.5 grams saturated fat, 11 grams carbohydrate, 74 milligrams cholesterol, 360 milligrams sodium, 1 gram fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com.
