Sunday: Family
Gather the family for SLOW-COOKER ENCHILADA CHICKEN for a casual meal. Serve the chicken with extra CORN TORTILLAS and SLICED AVOCADOS. CHRISTMAS COOKIES make a timely dessert. Tuck the kids in early.
Plan
Save enough cookies for Monday and enough chicken for Tuesday.
Shopping List
boneless skinless chicken breasts, red enchilada sauce, canned no-salt-added tomatoes with green chiles, garlic powder, cumin, soft corn tortillas, shredded cheddar cheese, sliced black olives, reduced-fat sour cream, cilantro, avocados, Christmas cookies.
SLOW-COOKER ENCHILADA CHICKEN
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: 6 1/2 hours on low, or 3 hours on high
- 1 1/2 pounds boneless skinless chicken breasts, halved
- 1 (28-ounce) can red enchilada sauce
- 1 (10-ounce) can no-salt-added tomatoes with green chiles, with liquid
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- 9 soft corn tortillas (Flour tortillas do not work!)
- 2 cups shredded cheddar cheese, divided
- 1 (4-ounce) can sliced black olives, drained, divided
- Reduced-fat sour cream and cilantro for garnish
Line a 4-quart or larger slow cooker with a slow-cooker liner. Arrange the chicken breasts in the bottom of the slow cooker. In a medium bowl, combine enchilada sauce, tomatoes with green chiles, garlic powder and cumin; pour over chicken. Cook on low 6 hours or high for 3 hours. Using a fork, shred the chicken. Cut the corn tortillas into strips; add strips to chicken mixture, stirring until well coated. Add 1/2 cup of cheese and half of the olives to the chicken mixture, stirring until combined. Using the back of a spoon, flatten the mixture. Top with the remaining cheese and the remaining olives. Cover and cook on low for an additional 30 minutes. Spoon into serving bowls; top with sour cream and chopped fresh cilantro.
Per serving: 327 calories, 29 grams protein, 16 grams fat (45% calories from fat), 6.1 grams saturated fat, 16 grams carbohydrate, 90 milligrams cholesterol, 726 milligrams sodium, 3 grams fiber.
Monday: Family
Start the big day with SOUTHWEST BRUNCH CASSEROLE. To round out the meal, add BROILED TOMATO HALVES to the plate: Heat broiler to 450 degrees. Cut 3 large tomatoes in half; place cut side up on shallow baking dish. Insert garlic slivers from 3 cloves into tomatoes. Sprinkle with 2 tablespoons chopped fresh rosemary leaves, coarse salt and freshly ground pepper. Broil about 3 inches from heat, 8 to 12 minutes or just until tomatoes release their juices and garlic begins to brown. Spoon pan juices over tomatoes just before serving. Finish the meal with a mixture of halved GRAPES and ORANGE SECTIONS along with leftover CHRISTMAS COOKIES.
Plan
Save some casserole for Tuesday.
Shopping List
canola oil, onion, red bell pepper, Italian bread, cooking spray, canned reduced-sodium black beans, shredded 50% light sharp cheddar cheese, shredded Monterey jack cheese, eggs, 2% milk, chili powder, dried oregano, cumin, coarse salt, tomatoes, garlic, fresh rosemary, pepper, grapes, orange sections.
SOUTHWEST BRUNCH CASSEROLE
Servings: makes 8 servings
Prep time: about 15 minutes; standing time: 10 minutes
Cook time: 40 to 50 minutes
- 2 tablespoons canola oil
- 1 medium onion, chopped
- 1 small red bell pepper, chopped
- 1 (8-ounce) loaf Italian bread, cut into 1-inch cubes (about 5 cups)
- 1 (15-ounce) can reduced-sodium black beans (or 1 1/2 cups cooked), divided
- 2 cups shredded 50% light sharp cheddar cheese, divided
- 1 cup shredded Monterey jack cheese, divided
- 6 eggs
- 2 cups 2% milk
- 1 tablespoon chili powder
- 2 teaspoons dried oregano
- 1 teaspoon cumin
- 1/2 teaspoon coarse salt
Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onion and pepper; cook and stir 3 minutes or until softened. Spread half of the bread cubes in a 9-by-13-inch baking dish coated with cooking spray. Layer with half of each of the onion mixture, beans, cheddar cheese and Monterey jack cheese. Repeat layers. Beat eggs in medium bowl until foamy. Add milk, chili powder, oregano, cumin and salt; beat until blended. Pour evenly over top. Press bread cubes lightly into egg mixture until completely covered. Stand 10 minutes. Bake 40 to 50 minutes or until center is set and top is golden.
Per serving: 367 calories, 24 grams protein, 18 grams fat (43% calories from fat), 7.7 grams saturated fat, 31 grams carbohydrate, 172 milligrams cholesterol, 706 milligrams sodium, 5 grams fiber.
Tuesday: Heat and Eat
Heat the leftover SOUTHWEST BRUNCH CASSEROLE for an easy meal. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy STRAWBERRIES for dessert.
Shopping List
romaine, whole-grain rolls, strawberries.
Wednesday: Express
Make a quick meal of VEGETABLE CHOWDER tonight: In a 2- or 3-quart microwaveable dish, combine 1 tablespoon butter, 1/2 cup chopped onion, 1/2 cup chopped green bell pepper and 1 cup chopped carrots. Microwave on high (100% power) 5 minutes or until softened. Stir in 1 (10 3/4-ounce) can condensed cream of potato soup, 1 cup 2% milk and 1 (16-ounce) can cream-style corn. Cover and microwave on high 8 to 10 minutes or until hot. Let stand covered 2 minutes and serve.
Add GRILLED CHEESE SANDWICHES with SWEET PICKLES and CHERRY TOMATOES on the side. For dessert, try PEACHES.
Shopping List
butter, onion, green bell pepper, carrots, canned condensed cream of potato soup, 2% milk, canned cream-style corn, cheese and bread for sandwiches, sweet pickles, cherry tomatoes, peaches.
Thursday: Meatless
Black sesame seeds add color, texture and flavor to SESAME PEANUT NOODLE BOWL. Serve with SLICED CUCUMBERS and BREADSTICKS. APRICOTS are an easy dessert.
Shopping List
black sesame seeds, spaghetti, peanut butter, less-sodium soy sauce, white wine vinegar, light or dark sesame oil, brown sugar, ground ginger, crushed red pepper, shredded carrots, green onions, cucumbers, breadsticks, apricots.
SESAME PEANUT NOODLE BOWL
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 2 minutes, plus pasta
- 1 tablespoon black sesame seeds
- 8 ounces spaghetti
- 1/4 cup peanut butter
- 3 tablespoons less-sodium soy sauce
- 3 tablespoons white wine vinegar
- 2 tablespoons light or dark sesame oil
- 1 tablespoon brown sugar
- 1/4 teaspoon ground ginger
- 1/4 teaspoon crushed red pepper
- 1 cup coarsely shredded carrots
- 2 tablespoons thinly sliced green onion tops (green part only)
Heat a small skillet on medium. Add sesame seeds; cook and stir about 2 minutes or until fragrant. Immediately pour out of hot pan to avoid over-toasting. Cook spaghetti according to directions. Meanwhile, mix peanut butter, soy sauce, vinegar, oil, brown sugar, ginger and red pepper in large bowl with wire whisk until smooth. Stir in carrots and sesame seeds. Drain spaghetti, reserving 1/4 cup cooking water. Add spaghetti and water to sesame seed mixture; toss to coat well. Sprinkle with green onion tops. Serve immediately.
Per serving: 418 calories, 12 grams protein, 17 grams fat (36% calories from fat), 2.6 grams saturated fat, 55 grams carbohydrate, no cholesterol, 387 milligrams sodium, 4 grams fiber.
Friday: Budget
It's time to save money with VEGGIE BURGERS (from frozen) with AVOCADO TOPPING. For the topping: In a small bowl, mash 1 ripe Hass avocado until creamy. Mix in 1/2 cup diced seeded cucumber, 1 tablespoon fresh lemon juice, 1 teaspoon chopped green onion and 1/4 teaspoon coarse salt.
Arrange a lettuce leaf on each of 4 whole-grain hamburger buns. Place a cooked burger on each leaf; top with sliced tomatoes, additional cucumber slices and the avocado mixture. Serve with OVEN FRIES (from frozen). Fresh PEARS are your dessert.
Shopping List
frozen veggie burgers, Hass avocado, cucumber, lemon, green onions, coarse salt, lettuce, whole-grain hamburger buns, tomatoes, frozen oven fries, fresh pears.
Saturday: Easy Entertaining
Any guest will like the mild flavor of BAKED FISH FILLETS: Heat oven to 450 degrees. Cover a baking sheet with nonstick foil. In a shallow dish, combine 1/2 cup cornflake crumbs or crushed baked corn chips, 2 tablespoons cornmeal, 2 teaspoons grated Parmesan cheese, 1/4 teaspoon coarse salt, 1/2 teaspoon black pepper and 1/8 teaspoon cayenne pepper. In another shallow dish, whisk together 2 egg whites until frothy. Dip 4 (6-ounce) fillets of tilapia, sole or flounder in egg white and then in crumb mixture to coat evenly all over. Place on baking sheet. Bake 8 to 10 minutes or until opaque throughout.
Serve with ROASTED RED POTATOES, ASPARAGUS, a MIXED GREEN SALAD and WHOLE-GRAIN BREAD. For dessert, CHOCOLATE MOUSSE (from mix) with LIGHT WHIPPED CREAM is always a favorite.
Shopping List
cornflakes or baked corn chips, cornmeal, Parmesan cheese, coarse salt, black pepper, cayenne pepper, eggs, tilapia, sole or flounder fillets, red potatoes, asparagus, mixed greens, whole-grain bread, chocolate mousse mix, light whipped cream.