Sunday: Family
Show Dad how much you love him on his special day with this updated, healthier version of DAD'S "FRIED" CHICKEN. Serve with CORN-ON-THE-COB, deli COLESLAW and CRUSTY ITALIAN BREAD.
Add BLUE DEVIL DEVILED EGGS. Hard-cook 12 eggs; cool, peel, halve and remove yolks to a medium bowl. Mash, and then blend in 3 tablespoons low-fat mayonnaise and 1 teaspoon Dijon mustard. Add 2 tablespoons crumbled blue cheese, and coarse salt and pepper to taste. Divide mixture; fill eggs and garnish with 3 tablespoons crumbled bacon. (Adapted from "Deviled Eggs," Debbie Moose; Harvard Common Press, 2004.)
For dessert, fat-free CHOCOLATE ICE CREAM and CHOCOLATE CHIP COOKIES are Father's Day favorites.
Plan
Save enough crusty Italian bread, deviled eggs and ice cream for Monday and cook enough eggs for Wednesday.
Shopping List
buttermilk, Dijon mustard, garlic, hot sauce, skinless chicken legs, cooking spray, whole-wheat flour, sesame seeds, paprika, dried thyme, baking powder, coarse salt, pepper, corn-on-the-cob, deli coleslaw, crusty Italian bread, eggs, low-fat mayonnaise, crumbled blue cheese, bacon, fat-free chocolate ice cream, chocolate chip cookies.
DAD'S "FRIED" CHICKEN
Servings: Makes 4 servings
Prep time: 15 minutes; marinating time: 30 minutes to 8 hours
Cook time: 40 to 50 minutes
- 1/2 cup buttermilk
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon hot sauce
- 2 1/2 to 3 pounds skinless chicken legs
- 1/2 cup whole-wheat flour
- 2 tablespoons sesame seeds
- 1 1/2 teaspoons paprika
- 1 teaspoon dried thyme
- 1 teaspoon baking powder
- 1/8 teaspoon coarse salt
- Freshly ground black pepper to taste
Whisk buttermilk, mustard, garlic and hot sauce in shallow baking dish until well-blended. Add chicken and turn to coat. Cover and marinate in refrigerator 30 minutes to 8 hours.
Heat oven to 425 degrees. Line a baking sheet with nonstick foil. Place wire rack coated with cooking spray on baking sheet. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in small bowl. Place flour mixture in a resealable plastic bag. Shake excess marinade from chicken and place chicken (one or two pieces at a time) in flour mixture; shake to coat. Place chicken on prepared rack. (Discard extra marinade and flour.) Coat chicken pieces with cooking spray. Bake 40 to 50 minutes or until golden and no longer pink in center. Serve immediately.
Per serving: 312 calories, 39 grams protein, 14 grams fat (41% calories from fat), 3.5 grams saturated fat, 7 grams carbohydrate, 196 milligrams cholesterol, 265 milligrams sodium, 1 gram fiber.
Monday: Heat and Eat
No matter what you call it, PANZANELLA (or "bread salad") makes a delicious summer meal. Add leftover DEVILED EGGS alongside. For dessert, leftover ICE CREAM is all you'll want.
Shopping List
canned reduced-sodium cannellini beans, part-skim mozzarella, red bell pepper, red onion, salad greens, red wine vinegar, extra-virgin olive oil, coarse salt, garlic, dried basil, ground mustard, crushed red pepper.
PANZANELLA
Servings: Makes 4 servings
Prep time: 20 minutes
Cook time: 15 minutes for bread; standing time: 30 minutes
- For the salad:
- 4 slices leftover crusty Italian bread, 3/4-inch thick, cut into bite-size pieces
- 1 (15- to 19-ounce) can reduced-sodium cannellini beans, rinsed
- 8 ounces part-skim mozzarella, cut into 3/4-inch cubes
- 1 medium red bell pepper, cut into thin strips
- 1 small red onion, thinly sliced
- 2 cups salad greens
- For the dressing:
- 1/2 cup red wine vinegar
- 1/4 cup extra-virgin olive oil
- 1 teaspoon coarse salt
- 1 1/2 teaspoons minced garlic
- 1 teaspoon dried basil
- 1 teaspoon ground mustard
- 1/2 teaspoon crushed red pepper
Heat oven to 350 degrees. Place bread in single layer on baking sheet. Bake 15 minutes or until toasted. In a large bowl, combine beans, mozzarella, bell pepper and onion. In a medium bowl, combine vinegar, oil, salt, garlic, basil, mustard and crushed red pepper; mix well. Pour dressing over bean mixture; toss to mix well. Add bread to bean mixture; toss to mix. Let mixture stand 30 minutes; stir occasionally. Serve over salad greens.
Per serving: 453 calories, 23 grams protein, 24 grams fat (47% calories from fat), 7.9 grams saturated fat, 39 grams carbohydrate, 36 milligrams cholesterol, 1,121 milligrams sodium, 9 grams fiber.
Tuesday: Budget
OPEN-FACED ASPARAGUS QUESADILLAS are simple, but transform ordinary flavors into something extraordinary. Lightly toast 1 teaspoon cumin seeds in a large skillet over medium heat for 3 minutes, shaking pan; set seeds aside. Microwave 4 slices bacon 3 or 4 minutes on high (100% power); let stand 3 minutes and crumble when cool. Melt 1 teaspoon butter in skillet over medium heat; add 3/4 pound asparagus (cut into 1 1/2-inch pieces) and cook 2 to 3 minutes. Add 2 cups sliced fresh mushrooms and 3/4 teaspoon garlic salt; cook 2 minutes or until mushrooms begin to release their moisture.
Heat oven to 425 degrees. Place 4 (6-inch) fat-free flour tortillas on a large rimmed baking pan. Divide and top them with asparagus mixture; sprinkle with 2 sliced green onions, 1 cup shredded Monterey Jack cheese, the bacon and the cumin seeds. Bake 5 minutes or until cheese is melted. Cut into wedges and serve with canned reduced-sodium PINTO BEANS.
Add a sliced AVOCADO SALAD on shredded lettuce. FRESH PINEAPPLE CHUNKS make a good dessert.
Shopping List
cumin seeds, bacon, butter, fresh asparagus, sliced fresh mushrooms, garlic salt, fat-free flour tortillas, green onions, shredded Monterey Jack cheese, canned reduced-sodium pinto beans, avocado, lettuce, fresh pineapple chunks.
Wednesday: Meatless
HERBED COUSCOUS AND PEAS makes a light summertime meal. Bring 1 (14-ounce) can unsalted vegetable broth to simmer in medium pan. Remove from heat and stir in 1 cup whole-wheat couscous. Cover and let stand 5 minutes.
Meanwhile, microwave 1 1/2 cups frozen green peas according to directions; drain. To couscous, add green peas, 1 (15-ounce) can rinsed reduced-sodium chickpeas, 2 tablespoons chopped flatleaf parsley, 2 tablespoons fresh mint, 2 tablespoons fresh basil and 1 teaspoon lemon zest; fluff with fork. Serve immediately.
Add a MIXED GREEN SALAD with leftover HARD-COOKED EGG WEDGES and FLATBREAD. For dessert, fresh STRAWBERRIES are perfect.
Shopping List
unsalted vegetable broth, whole-wheat couscous, frozen green peas, canned reduced-sodium chickpeas, flatleaf parsley, fresh mint, fresh basil, lemon, mixed greens, flatbread, fresh strawberries.
Thursday: Express
When I'm out of ideas for dinner, I buy MEATLOAF at the supermarket and pretend it's my mother's recipe. I also add refrigerated cooked POTATOES, along with steamed FRESH BROCCOLI, packaged GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, deli BROWNIES will take you through the home stretch.
Shopping List
store-bought meatloaf, any refrigerated cooked potatoes, fresh broccoli, packaged green salad, whole-grain rolls, deli brownies.
Friday: Kids
Leave it to the kids to invent MEATLOAF TACOS. Warm the leftover meatloaf, then crumble and spoon into taco shells. Top with shredded cheddar cheese and add salsa. Serve with vegetarian BAKED BEANS and CARROT STICKS. KIWIS make an easy dessert.
Shopping List
taco shells, shredded cheddar cheese, salsa, vegetarian baked beans, carrot sticks, kiwis.
Saturday: Entertain the Family
Try something different for the family with hearty BEEF AND BARLEY SUMMER SALAD. Serve it with your GAZPACHO and SOURDOUGH ROLLS.
Your dessert, LEMON MOUSSE CAKE, will further impress. Heat oven to 350 degrees. Coat bottoms (only) of 2 (9-inch) round cake pans with cooking spray. Prepare and bake 1 (2-layer size) package lemon cake mix according to directions. Cool completely.
For the icing: In a medium bowl, gently stir 3/4 cup lemon pie filling (from a 15- to 16-ounce can) into 2 (16-ounce) tubs whipped ready-to-spread vanilla frosting. Place 1 cake layer, rounded-side down, on serving plate. Spread with 1 cup lemon mixture; top with second layer (rounded-side up). Frost sides and top of cake, then slice and serve. Refrigerate leftover cake.
Tip
Try something different for the family with hearty BEEF AND BARLEY SUMMER SALAD. Serve it with your GAZPACHO and SOURDOUGH ROLLS.
Your dessert, LEMON MOUSSE CAKE, will further impress. Heat oven to 350 degrees. Coat bottoms (only) of 2 (9-inch) round cake pans with cooking spray. Prepare and bake 1 (2-layer size) package lemon cake mix according to directions. Cool completely.
For the icing: In a medium bowl, gently stir 3/4 cup lemon pie filling (from a 15- to 16-ounce can) into 2 (16-ounce) tubs whipped ready-to-spread vanilla frosting. Place 1 cake layer, rounded-side down, on serving plate. Spread with 1 cup lemon mixture; top with second layer (rounded-side up). Frost sides and top of cake, then slice and serve. Refrigerate leftover cake.
Shopping List
reduced-fat balsamic vinaigrette, orange, lemon, beef top-round steak, quick-cooking barley, fresh green beans, yellow bell pepper, green onions, fresh chives, gazpacho, sourdough rolls, cooking spray, lemon cake mix (plus ingredients to add to mix), canned lemon pie filling, whipped ready-to-spread vanilla frosting.
BEEF AND BARLEY SUMMER SALAD
Servings: Makes 4 servings
Prep time: 25 minutes; marinating time: 6 hours to overnight
Cook time: less than 15 minutes, plus barley
- For the marinade:
- 1 cup reduced-fat balsamic vinaigrette
- 2 tablespoons fresh orange juice
- 1 tablespoon freshly grated orange zest
- 1 tablespoon fresh lemon juice
- 2 teaspoons lemon zest
- 1 pound beef top-round steak (3/4-inch thick)
- For the salad:
- 1 cup quick-cooking barley
- 1/4 pound fresh green beans
- 1 cup chopped yellow bell pepper
- 1/4 cup thinly sliced green onions
- 1 tablespoon chopped fresh chives
Combine vinaigrette, orange juice, orange zest, lemon juice and lemon zest in small bowl. Place steak and 1/2 cup marinade in resealable plastic bag; turn to coat steak. Marinate in refrigerator 6 hours to overnight; turn occasionally. Cover and refrigerate remaining marinade.
Cook barley according to package directions; set aside. Cook green beans in boiling water 3 minutes; drain. Run cold water over beans to stop cooking; drain and set aside. Heat grill on medium. Remove steak; discard marinade. Grill steak, uncovered, 8 to 9 minutes for medium-rare; turn occasionally. Do not overcook or steak will be tough. Carve steak across grain into thin slices.
Toss barley, green beans, steak slices, bell pepper and onions in large bowl. Arrange on plates. Drizzle with reserved marinade; sprinkle with chives.
NOTE: To broil, place steak on rack in broiling pan 3 to 4 inches from heat. Broil 12 to 13 minutes for medium-rare.
Per serving: 339 calories, 31 grams protein, 7 grams fat (19% calories from fat), 1.9 grams saturated fat, 38 grams carbohydrate, 70 milligrams cholesterol, 461 milligrams sodium, 5 grams fiber.