Light the grill for your own GRILLED CHICKEN BREASTS. Serve the family favorite with HERB-ROASTED RED POTATOES. Heat oven to 425 degrees. Cut 2 pounds medium red potatoes into wedges. Drizzle 2 tablespoons olive oil over potatoes and toss. Blend 2 cloves pressed garlic, 1 teaspoon coarse salt, 1 teaspoon cumin, 1/2 teaspoon paprika, 1/4 teaspoon dried oregano and 1/4 teaspoon cayenne pepper; spoon over potatoes and toss to coat. Spread potatoes evenly on a foil-lined, 9-by-13-inch baking dish coated with cooking spray. Bake 30 minutes or until tender.
Add grilled FRESH ASPARAGUS and DINNER ROLLS to your meal. Serve CHOCOLATE CHIP-CARAMEL POKE CAKE for dessert.
Grill enough chicken and save enough cake for Monday.
boneless skinless chicken breasts, red potatoes, olive oil, garlic, coarse salt, cumin, paprika, dried oregano, cayenne pepper, cooking spray, fresh asparagus, dinner rolls, flour (such as Wondra), devil's food cake mix with pudding in the mix, buttermilk, canola oil, eggs, semisweet chocolate chips, caramel topping, vanilla creamy ready-to-spread frosting.
CHOCOLATE CHIP-CARAMEL POKE CAKE
Servings: makes 24 servings
Prep time: 10 minutes
Cook time: 35 to 45 minutes; cooling time: about 1 hour
- 1 (15.25-ounce) box devil's food cake mix with pudding in the mix
- 1/2 cup canola oil
- 1 1/4 cups buttermilk
- 3 eggs
- 2 cups semisweet chocolate chips (about 12 ounces)
- 1 cup caramel topping
- 1/2 cup vanilla creamy ready-to-spread frosting
Heat oven to 350 degrees. Coat bottom only of 9-by-13-inch baking pan with cooking spray and flour (such as Wondra). In large bowl, beat cake mix, buttermilk, oil and eggs with electric mixer on low 30 seconds, then on medium 2 minutes, scraping bowl occasionally. Pour batter into pan. Sprinkle with chocolate chips; press gently into batter. Bake 35 to 45 minutes or until toothpick inserted into center comes out clean. Cool 30 minutes. Coat long-tined fork with cooking spray. Pierce warm cake every inch with fork. Pour caramel topping over cake. Cool completely in pan on rack about 1 hour.
In medium bowl, microwave frosting 15 to 30 seconds on high; stir until very soft. Spoon frosting into 1-quart resealable plastic bag; seal. Cut small tip off corner of bag; squeeze bag to drizzle frosting across top of cake and serve. Store covered at room temperature. (Adapted from "Betty Crocker Sheet Pan Desserts," Houghton Mifflin Harcourt.)
Per serving: 265 calories, 4 grams protein, 12 grams fat (39 percent calories from fat), 3.9 grams saturated fat, 38 grams carbohydrate, 24 milligrams cholesterol, 219 milligrams sodium, 1 gram fiber.
Monday: Heat and Eat
CHICKEN AND VEGGIE WRAPS make good use of leftover chicken. Spread low-fat mayonnaise on 4 (8-inch) whole-wheat flour tortillas. Thinly slice leftover grilled chicken (about 1 pound), 1 red bell pepper and 1/4 cup red onion, and chop 2 cups mixed greens. Layer ingredients down center of each tortilla. Roll and fold the filled tortillas. Heat if desired. Serve with BAKED BEET CHIPS (or other vegetable chips) and PICKLE SPEARS. Leftover CAKE is dessert.
low-fat mayonnaise, whole-wheat flour tortillas, red bell pepper, red onion, mixed greens, baked beet chips or other vegetable chips, pickle spears.
PENNE VEGETABLE TOSS makes an easy no-meat meal. Cook 3 cups penne pasta according to directions. One minute before pasta is done, add 1 cup fresh broccoli florets and 1 cup shredded carrots. Cook 1 minute; drain. Rinse with cold water; drain. Return to pot and stir in 1 (14-ounce) can drained water-packed artichoke quarters, 1 cup halved grape tomatoes, 4 sliced green onions, 1/4 teaspoon dried oregano and 1/4 teaspoon dried basil. Add 1/4 cup Italian parmesan dressing; toss to coat. Cover and chill 2 hours; serve.
Add a SPINACH SALAD and some GARLIC BREAD on the side. For dessert, halve KIWIFRUIT and dig in!
penne pasta, fresh broccoli, shredded carrots, canned water-packed artichoke quarters, grape tomatoes, green onions, dried oregano, dried basil, Italian parmesan dressing, fresh spinach, garlic bread, kiwifruit.
Wednesday: Wild Card
CUBAN BLACK BEAN AND YELLOW RICE BOWLS are true Bowl Food. They're delicious and good for your food budget. Add CORN TORTILLAS and serve FLAN for dessert.
ripe plantains, olive oil, coarse salt, packaged yellow rice, jalapeno pepper, red onion, canned seasoned black beans, cumin, radishes, Hass avocado, cilantro, lime, corn tortillas, flan.
CUBAN BLACK BEAN AND YELLOW RICE BOWLS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 25 minutes
- 2 ripe plantains (about 1 pound), peeled and diagonally sliced 1/2 inch thick
- 2 tablespoons olive oil, divided
- 1 teaspoon coarse salt, divided
- 1 (10-ounce) package yellow rice
- 1 small jalapeno pepper, seeded and finely chopped
- 1/4 cup water
- 1 teaspoon cumin
- 4 chopped radishes
- 1 ripe Hass avocado, diced
- 1/4 cup chopped cilantro
- 1 lime, quartered
Heat oven to 400 degrees. Line baking sheet with parchment paper. Place plantain slices in single layer on paper; drizzle with 1 tablespoon oil and sprinkle with 1/2 teaspoon of salt. Roast in oven 16 to 18 minutes or until lightly browned and very tender; set aside. Prepare rice according to directions.
Meanwhile, heat remaining oil in saucepan on medium. Add jalapeno and onion; cook 3 minutes or until softened. Stir in beans, water, cumin and remaining salt; cook 5 or 6 minutes or until liquid is slightly reduced. Divide cooked rice evenly among 4 bowls. Top each with beans, plantains, radishes and avocado. Sprinkle with cilantro and serve with lime wedges. (Adapted from Southern Living.)
Per serving: 643 calories, 19 grams protein, 15 grams fat (21 percent calories from fat), 2.1 grams saturated fat, 111 grams carbohydrate, no cholesterol, 1,189 milligrams sodium, 15 grams fiber.
BLT BURGERS are quick, easy and always a popular meal. Heat grill. In a small bowl, combine 1/4 cup ketchup, 1/4 cup low-fat mayonnaise and 1 tablespoon prepared (yellow) mustard; set aside. Shape 1 1/4 pounds lean ground beef into 4 (3/4-inch-thick) burgers. Wrap the edge of each burger with 1 strip bacon, perpendicular to burger. Grill 10 to 12 minutes for medium or until desired doneness, turning once. Serve burgers on POPPY SEED BUNS with onion and tomato slices, lettuce and sauce. Add oven FRIES (from frozen). For a sweet treat, try OATMEAL COOKIES.
ketchup, low-fat mayonnaise, prepared (yellow) mustard, lean ground beef, bacon, poppy seed buns, onion, tomato, lettuce, frozen oven fries, oatmeal cookies.
The kids will be home early for SALSA SPAGHETTI. Cook 8 ounces spaghetti according to directions; drain. Return to pot and add 1 tablespoon olive oil; toss to coat and drain again. Return to pot and add 1 (24-ounce) jar mild thick and chunky salsa, 1 (15-ounce) can rinsed reduced-sodium pinto beans, and coarse salt and pepper to taste. Heat 5 minutes or until heated throughout, stirring occasionally. Serve immediately, garnished with shredded Mexican-blend cheese. Add a chopped LETTUCE SALAD and SOFT ROLLS. POPSICLES are good for dessert.
spaghetti, olive oil, jar of mild thick and chunky salsa, canned reduced-sodium pinto beans, coarse salt, pepper, shredded Mexican-blend cheese, lettuce, soft rolls, Popsicles.
Saturday: Easy Entertaining
Your guests won't be able to resist ROASTED SALMON WITH FRESH VEGETABLES. Serve with MIXED GREENS and SOURDOUGH BREAD. For dessert, buy FRUIT TARTS.
olive oil, coarse salt, pepper, packaged trimmed whole green beans, baking potato, grape or cherry tomatoes, salmon fillets, lemons, Worcestershire sauce, mixed greens, sourdough bread, fruit tarts.
ROASTED SALMON WITH FRESH VEGETABLES
Servings: makes 4 servings
Prep time: 20 minutes
Cook time: about 30 minutes
- 2 teaspoons olive oil
- 1/2 teaspoon coarse salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1 (12-ounce) package trimmed whole green beans (see Note)
- 1 (8-ounce) baking potato cut lengthwise into 12 wedges
- 24 grape or cherry tomatoes
- 4 (6-ounce) salmon fillets (about 1 inch thick)
- 1 tablespoon fresh lemon juice
- 1 1/4 teaspoons Worcestershire sauce
- Lemon wedges for garnish
Heat oven to 450 degrees. In a medium bowl, combine oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, green beans and potato wedges; toss to coat. Place potato mixture on a large rimmed baking pan lined with nonstick foil; bake 10 minutes. Reduce oven temperature to 425 degrees. Move vegetables to one side; add tomatoes to pan. Sprinkle salmon with remaining salt and pepper. Drizzle lemon juice and Worcestershire sauce over salmon. Add to pan. Bake 18 minutes, until desired doneness or until fish flakes easily with a fork. Serve with lemon wedges.
Note: For more tender beans, microwave on high (100 percent power) 1 to 2 minutes before roasting.
Per serving: 331 calories, 39 grams protein, 10 grams fat (28 percent calories from fat), 1.8 grams saturated fat, 20 grams carbohydrate, 80 milligrams cholesterol, 419 milligrams sodium, 4 grams fiber.