Sunday: Family
For a simple summer meal on family day, buy a smoked TURKEY BREAST and serve it with deli BROCCOLI SALAD. Make your own MACARONI SALAD and add CRUSTY BREAD. COCONUT CAKE is dessert.
Plan
Save enough turkey, macaroni salad and cake for Monday.
Shopping List
smoked turkey breast, deli broccoli salad, homemade macaroni salad, crusty bread, coconut cake.
Monday: Heat and Eat
Use the leftover turkey to make an alternative to a popular dish with this easy COBB SALAD SUPREME WITH TURKEY AND BEETS. Add leftover MACARONI SALAD and WHOLE-GRAIN ROLLS on the side. Cut some leftover CAKE for dessert.
Shopping List
romaine, chicken breast (if desired), pickled beets, Holland-style whole onions, bacon, crumbled blue cheese, egg, light vinaigrette or Caesar salad dressing, garlic croutons (if desired), whole-grain rolls.
COBB SALAD SUPREME WITH TURKEY AND BEETS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: for the bacon; chilling time: up to 4 hours
- 4 cups packed (6 ounces) shredded romaine lettuce
- 1 cup diced leftover cooked turkey (or cooked chicken breast, if desired)
- 3/4 cup sliced and drained pickled beets
- 1/3 cup drained Holland-style whole onions
- 1/3 cup crumbled, cooked bacon or bacon bits
- 1/3 cup crumbled blue cheese
- 1 chopped hard cooked egg
- 1/3 cup prepared light vinaigrette or Caesar salad dressing
- Garlic croutons (optional)
Divide lettuce evenly among 4 individual serving plates or bowls. Arrange diced turkey in a row down center of the lettuce. Arrange beets and onions in rows on each side of diced turkey. Top with bacon, blue cheese and chopped egg. Cover and refrigerate up to 4 hours, if desired. To serve, drizzle with dressing and top with croutons, if desired.
Per serving: 238 calories, 20 grams protein, 13 grams fat (49 percent calories from fat), 4.5 grams saturated fat, 10 grams carbohydrate, 96 milligrams cholesterol, 977 milligrams sodium, 2 grams fiber.
Tuesday: Kids
The kids will enjoy MEXICAN TORTILLA SOUP. Brown 1 pound lean ground beef and drain. Add 2 (16-ounce) jars of chunky salsa, 2 (14-ounce) cans no-salt-added beef broth and 1 cup frozen corn (thawed). Bring to a boil. Reduce heat to low; simmer 5 minutes or until heated through. Serve, topped with crushed baked tortilla chips.
Add CHEESE TOAST and a CHOPPED LETTUCE SALAD. SLICED CANTALOUPE is good for dessert.
Shopping List
lean ground beef, chunky salsa, no-salt-added beef broth, frozen corn, baked tortilla chips, bread and cheese for toast, lettuce, cantaloupe.
Wednesday: Meatless
WHOLE-WHEAT PASTA PRIMAVERA is packed with nutrients and fiber and makes a flavorful no-meat meal. Serve it with MIXED GREENS and GARLIC BREAD. PAPAYA is just right for dessert.
Shopping List
whole-wheat or multigrain spaghetti, teriyaki marinade or sauce or all-purpose Asian sauce, dry sherry, canola or chili oil, fresh asparagus, carrot, onion, yellow squash, sliced fresh mushrooms, dark or roasted sesame oil, mixed salad greens, garlic bread, papaya.
WHOLE-WHEAT PASTA PRIMAVERA
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 10 minutes, plus spaghetti
- 8 ounces whole-wheat or multigrain spaghetti
- 1/3 cup teriyaki marinade or sauce (or all-purpose Asian sauce)
- 1 tablespoon dry sherry
- 2 tablespoons water
- 2 tablespoons canola or chili oil (see Note)
- 3/4 pound fresh asparagus, cut diagonally in 2-inch pieces
- 1 medium carrot, cut into matchstick pieces
- 1 medium onion, sliced
- 1 yellow squash, cut into matchstick pieces
- 8 ounces sliced fresh mushrooms
- 1 tablespoon dark or roasted sesame oil
Cook spaghetti according to package directions; drain.
Meanwhile, combine teriyaki marinade, sherry and water. Heat oil in a large nonstick skillet or wok on medium-high; add asparagus, carrot and onion; stir-fry 2 minutes. Add squash; stir-fry 1 minute. Add mushrooms; stir-fry 2 minutes longer. Add teriyaki marinade mixture; cook, stirring, until sauce comes to a boil. Stir in cooked pasta to combine. Remove from heat and stir in sesame oil; serve immediately.
Note: Use chili oil for a spicier flavor.
Per serving: 376 calories, 16 grams protein, 12 grams fat (27 percent calories from fat), 1 gram saturated fat, 53 grams carbohydrate, no cholesterol, 848 milligrams sodium, 9 grams fiber.
Thursday: Express
Make dinner quick with CORNED BEEF-WICH WITH HORSERADISH SLAW. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and prepared vinaigrette accented with prepared horseradish. Serve with BAKED CHIPS and DILL PICKLES. How about NECTARINES for dessert?
Shopping List
corned beef, dark rye or pumpernickel bread, packaged coleslaw mix, red bell pepper, prepared vinaigrette, prepared horseradish, baked chips, dill pickles, nectarines.
Friday: Budget
Economical TURKEY TACO SKILLET is a good way to protect the food budget. In a large nonstick skillet, cook 1 pound ground turkey 5 minutes or until no longer pink; drain. Add 1 (10 3/4-ounce) can condensed tomato soup, 1 cup picante sauce, 1/2 cup water, 8 corn tortillas (cut into 1-inch pieces) and 1/2 cup shredded 50 percent light cheddar cheese. Cover and cook on low for 5 minutes or until hot. Top with another 1/2 cup cheese and serve.
Add STEAMED FRESH BROCCOLI and a ROMAINE SALAD. PEACHES make a good dessert.
Shopping List
ground turkey, canned condensed tomato soup, picante sauce, corn tortillas, shredded 50 percent light cheddar cheese, fresh broccoli, romaine, peaches.
Saturday: Easy Entertaining
Entertain friends and serve them TILAPIA ON MUSHROOM AND ARTICHOKE COUSCOUS. Serve with SNOW PEAS, a RED-TIP LETTUCE SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.
Shopping List
sliced white or crimini mushrooms, jars of quartered marinated artichoke hearts, couscous, instant minced onion, coarse salt, tilapia fillets, tomatoes, fresh parsley, snow peas, red tip lettuce, baguettes, fruit tarts.
TILAPIA ON MUSHROOM AND ARTICHOKE COUSCOUS
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: less than 15 minutes
- 1 pound fresh sliced white or crimini mushrooms
- 2 (6-ounce) jars quartered marinated artichoke hearts, undrained
- 1 1/2 cups water
- 1 cup couscous
- 1 tablespoon instant minced onion
- 1/2 teaspoon coarse salt
- 4 (4- to 6-ounce) tilapia fillets
- 1 1/2 cups coarsely chopped fresh tomatoes
- Chopped fresh parsley for garnish
In a large nonstick skillet, combine mushrooms, undrained artichoke hearts, water, couscous, instant onion and salt. Arrange fillets over mixture; top with tomatoes. Bring to a boil; reduce heat to low and simmer, covered, 10 to 12 minutes or until couscous absorbs liquid and fish is opaque throughout. Sprinkle with chopped fresh parsley and serve immediately.
Per serving: 372 calories, 33 grams protein, 9 grams fat (20 percent calories from fat), 0.8 gram saturated fat, 47 grams carbohydrate, 57 milligrams cholesterol, 558 milligrams sodium, 7 grams fiber.