The family is in for a treat with your ROASTED CHICKEN on the menu today. Pair it with MACARONI SALAD: Cook 8 ounces macaroni according to package directions; rinse and drain. In a large bowl, mix together 1/2 cup low-fat mayonnaise, 1 grated carrot, 1 rib chopped celery, 1 1/2 tablespoons cider vinegar, 1 tablespoon pickle relish, 1 teaspoon sugar and 1/8 teaspoon pepper. Stir mixture into macaroni; toss to mix and refrigerate. Sprinkle with paprika before serving.
Add steamed ASPARAGUS, a GREEN SALAD and DINNER ROLLS. NO-BAKE CHEESECAKE is a great hot-weather dessert: Beat 2 (8-ounce) packages of softened reduced-fat cream cheese, 1/3 cup sugar and 1 tablespoon pure vanilla extract with an electric mixer until smooth. Fold in 2 cups frozen whipped topping (thawed) until blended. Spoon into 1 (6-ounce) graham cracker pie crust. Cover lightly and refrigerate 3 hours or until set. Top with FRESH BLUEBERRIES.
Save 2 cups chicken and some cheesecake for Tuesday.
chicken to roast, macaroni, low-fat mayonnaise, carrots, celery, cider vinegar, pickle relish, sugar, pepper, paprika, asparagus, salad greens, dinner rolls, reduced-fat cream cheese, sugar, pure vanilla extract, frozen whipped topping, graham cracker pie crust, fresh blueberries.
Try not to lick your plate when you finish this CHEESY PASTA. It’s that good. Serve with a SPINACH SALAD and GARLIC BREAD. Enjoy NECTARINES for dessert.
Save enough Cheesy Pasta for Tuesday.
whole-wheat or regular penne or bow tie pasta, broccoli florets, olive oil, onion, dry white wine, canned less-fat less-sodium cream of mushroom soup, Gruyere or Swiss cheese, Dijon mustard, chives or green onions, fresh spinach, garlic bread, nectarines.
Servings: makes 8 servings
Prep time: 20 minutes
Cook time: about 10 minutes
- 12 ounces whole-wheat or regular penne or bow tie pasta
- 1 tablespoon olive oil
- 6 cups broccoli florets
- 1 medium onion, finely chopped
- 3/4 cup dry white wine
- 1 (10 3/4-ounce) can less-fat less-sodium cream of mushroom soup
- 1 cup shredded Gruyere or Swiss cheese (4 ounces)
- 1 tablespoon Dijon mustard
- Freshly chopped chives or green onion tops for garnish
Cook pasta according to directions; add broccoli the last 3 minutes of boiling. Drain; rinse and return to pot. Meanwhile, heat oil in a large nonstick skillet on medium. Add onion and cook, stirring, 5 minutes or until softened. Add wine; cook 1 minute or until reduced slightly. Add soup. Bring to a boil on medium high, stirring frequently. Cook, stirring, 1 minute or until slightly thickened. Reduce heat to low and stir in cheese until smooth. Stir in mustard; cook 1 minute or until heated through. Spoon sauce over pasta and broccoli. Toss to mix. Garnish each serving with chives or green onion tops.
Per serving: 289 calories, 13 grams protein, 8 grams fat (23% calories from fat), 3.2 grams saturated fat, 42 grams carbohydrate, 17 milligrams cholesterol, 240 milligrams sodium, 8 grams fiber.
Tuesday: Heat and Eat
CHEESY CHICKEN PASTA will be ready in no time. Mix the leftover pasta and the leftover chicken and heat on medium low. Add a little unsalted chicken broth or water to thin, if desired. Serve with MIXED GREENS and ITALIAN BREAD. How about a slice of leftover CHEESECAKE for dessert?
unsalted chicken broth (if desired), mixed greens, Italian bread.
When the kids hear that SLOPPY JOE MEATBALL SUBS are for dinner, they will be at the table with big appetites. Serve the quick and easy meal with CARROT SALAD. KIWIS are for dessert.
lean ground beef, garlic powder, Italian seasoning, black pepper, packaged sloppy Joe seasoning mix, canned no-salt-added tomato paste, submarine or other sandwich rolls, shredded part-skim mozzarella cheese, carrot salad, kiwis.
SLOPPY JOE MEATBALL SUBS
Servings: makes 4 subs
Prep time: 10 minutes
Cook time: 15 minutes
- 1 pound 93% to 95% lean ground beef
- 1/4 teaspoon garlic powder
- 1 teaspoon Italian seasoning, divided
- 1/4 teaspoon pepper
- 1 (1.31-ounce) package sloppy Joe seasoning mix
- 1 (6-ounce) can no-salt-added tomato paste
- 1 1/2 cups water
- 4 (6-inch) submarine or other sandwich rolls
- 1/2 cup shredded part-skim mozzarella cheese
In a large bowl, mix beef, garlic powder, 3/4 of the Italian seasoning and pepper. Shape into 16 (1 1/2-inch) meatballs. Brown meatballs in a large nonstick skillet on medium heat 10 minutes or until cooked through. Add seasoning mix, tomato paste, water and remaining Italian seasoning; stir until smooth. Simmer 5 minutes. Place meatballs on rolls. Spoon sauce over meatballs; top with cheese and serve.
Per sub: 516 calories, 38 grams protein, 13 grams fat (23% calories from fat), 4.8 grams saturated fat, 63 grams carbohydrate, 70 milligrams cholesterol, 1,317 milligrams sodium, 9 grams fiber.
For an economical dinner, SOUTHWESTERN BLACK BEAN SALAD works just fine. Serve it with GAZPACHO and warm CORN TORTILLAS. For dessert, a bowl of fresh PEACHES is good.
extra-virgin olive oil, fresh or frozen corn, green onions, limes, canned chipotle chilies in adobo sauce, honey, coarse salt, black pepper, canned reduced-sodium black beans, ripe avocados, tomatoes, cilantro or parsley, gazpacho, corn tortillas, fresh peaches.
SOUTHWESTERN BLACK BEAN SALAD
Servings: makes 6 to 8 servings
Prep time: 15 minutes
Cook time: 5 minutes
- 1/4 cup extra-virgin olive oil, divided
- 2 cups fresh or frozen (thawed) corn kernels
- 4 green onions, sliced thinly
- 1/3 cup lime juice (about 3 limes' worth)
- 1 tablespoon minced canned chipotle chilies in adobo sauce
- 1 teaspoon honey
- 1/2 teaspoon coarse salt
- 1/2 teaspoon black pepper
- 2 (15-ounce) cans reduced-sodium black beans, rinsed
- 2 ripe avocados, halved, pitted and chopped
- 2 tomatoes, cored and chopped
- 1/4 cup chopped cilantro or parsley
Heat 2 tablespoons oil in a large skillet on medium-high until shimmering. Add corn and cook 5 minutes until spotty brown; cool slightly. In a large bowl, whisk together green onions, lime juice, chilies, honey, salt and black pepper. Whisking constantly, slowly drizzle in remaining 2 tablespoons oil until emulsified. Add beans, avocados, tomatoes, cilantro and corn; toss to combine. Season with additional salt and pepper to taste; serve. (Adapted from "The Complete Salad Cookbook," America’s Test Kitchen.)
Per serving: 385 calories, 11 grams protein, 19 grams fat (43% calories from fat), 2.7 grams saturated fat, 46 grams carbohydrate, no cholesterol, 207 milligrams sodium, 13 gram fiber.
Make it quick tonight with BAKED TOMATOES WITH TUNA SALAD for dinner. Heat oven to 400 degrees. Core large tomatoes; stuff with deli tuna salad and top with buttered panko breadcrumbs and sliced almonds. Bake 15 to 20 minutes or until slightly browned. Add a packaged GREEN SALAD and BREAD STICKS. APRICOTS are an easy dessert.
tomatoes, deli tuna salad, butter, panko breadcrumbs, sliced almonds, packaged green salad, bread sticks, apricots.
Saturday: Easy Entertaining
Invite friends for simple, delicious STEAK WITH GOLDEN ONIONS AND HORSERADISH SAUCE: Heat a nonstick skillet on medium high. Sprinkle a 1-pound boneless trimmed sirloin steak with a little pepper; add to skillet. Scatter 2 medium sliced yellow onions around steak. Cook, turning steak once and stirring onions often, 12 minutes or until steak is medium-rare and onions are tender. Transfer steak to cutting board; let stand 5 minutes. Meanwhile, combine 1/2 cup reduced-fat sour cream, 2 tablespoons prepared horseradish, 2 tablespoons sliced green onions, 1/4 teaspoon pepper and 1/4 teaspoon sugar. Slice steak thinly against the grain; serve with grilled onions and sauce.
Add ROASTED RED POTATOES, GREEN BEANS and SOURDOUGH BREAD. Buy a BLACKBERRY COBBLER for dessert and top with VANILLA ICE CREAM.
boneless sirloin steak, yellow onions, reduced-fat sour cream, prepared horseradish, green onions, pepper, sugar, red potatoes, green beans, sourdough bread, blackberry cobbler, vanilla ice cream.