Sunday: Family
Make family day extra-special with CARIBBEAN ROAST CHICKEN WITH PINEAPPLE AND SWEET POTATOES. Serve it with GREEN BEANS, SPINACH SALAD and WHOLE-GRAIN BREAD. Buy CHOCOLATE ECLAIRS for dessert.
Plan
Save enough chicken for Monday.
Shopping List
brown sugar, Caribbean jerk seasoning mix, whole chicken, limes, cilantro, canned chunk pineapple, sweet potatoes, unsalted chicken broth, dark rum (if desired), green beans, fresh spinach, whole-grain bread, chocolate eclairs.
CARIBBEAN ROAST CHICKEN WITH PINEAPPLE AND SWEET POTATOES
Servings: makes 10 to 12 servings (3 ounces cooked weight chicken)
Prep time: 15 minutes
Cook time: 2 to 2 1/2 hours
- 1 tablespoon brown sugar
- 2 tablespoons Caribbean jerk seasoning mix
- 1 (4- to 5-pound) whole chicken, giblets and neck removed
- 3 fresh limes
- 8 whole sprigs cilantro, plus 2 tablespoons chopped
- 1 (20-ounce) can chunk pineapple, drained, reserving 1/2 cup liquid
- 3 medium sweet potatoes, cut into 1-inch chunks
- 1 cup unsalted chicken broth
- 1/4 cup dark rum or additional unsalted chicken broth
Heat oven to 350 degrees. In small bowl, combine sugar and jerk seasoning. Rub over outside of chicken. Cut 1 lime into quarters; insert into chicken cavity along with cilantro sprigs. Place chicken in roasting pan; surround with pineapple. Place in oven; roast 1 hour. Meanwhile, juice remaining 2 limes. Remove chicken from oven; add potatoes, broth, rum and lime juice to pan. Return to oven; roast 1 to 1 1/2 hours more or until internal temperature of thigh reaches 165 degrees. Remove from oven; place chicken on sheet pan. Tent with foil. Remove pineapple and potatoes; reserve. Spoon sauce from pan into serving dish; add chopped cilantro. To serve; carve chicken. Surround with potato-pineapple mixture; pass with sauce.
Per serving (skinless chicken): 103 calories, 19 grams protein, 3 grams fat (23% calories from fat), 0.6 gram saturated fat, no carbohydrate, 60 milligrams cholesterol, 69 milligrams sodium, no fiber.
Carb count: 0.
Per serving (potatoes and pineapple): 114 calories, 1 gram protein, no fat (0% calories from fat), no saturated fat, 24 grams carbohydrate, no cholesterol, 223 milligrams sodium, 3 grams fiber.
Monday: Heat and Eat
Make CHICKEN SALAD LETTUCE CUPS for an easy meal. Place 2 cups chopped leftover chicken, 1 cup shredded carrots, 1 (8-ounce) can sliced water chestnuts (drained and halved) and 6 sliced green onions in a bowl. In small bowl, whisk 1/4 cup plain Greek yogurt and 1/4 cup Asian sesame salad dressing; toss with chicken mixture. Spoon into lettuce leaves. Sprinkle with crushed red pepper. Serve with TOMATO SOUP and CRACKERS. PEACHES sprinkled with nutmeg will make a nice dessert.
Shopping List
carrots, canned sliced water chestnuts, green onions, plain Greek yogurt, Asian sesame salad dressing, crushed red pepper, tomato soup, crackers, peaches, nutmeg.
Tuesday: Meatless
Make a delicious PASTA-AND-BEAN SOUP tonight. Serve with a LETTUCE WEDGE SALAD with HARD-COOKED EGG WEDGES and GARLIC BREAD. Scoop CHOCOLATE ICE CREAM for dessert and add fresh STRAWBERRIES on top.
Shopping List
extra-virgin olive oil, onion, garlic, unsalted vegetable broth, farfallini or other small pasta, canned reduced-sodium cannellini beans, canned no-salt-added diced tomatoes, fresh parsley, Parmesan cheese, lettuce, eggs, garlic bread, chocolate ice cream, fresh strawberries.
PASTA-AND-BEAN SOUP
Servings: makes about 9 cups
Prep time: 10 minutes
Cook time: less than 20 minutes
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
- 1 medium onion, chopped
- 2 tablespoons minced garlic
- 6 cups unsalted vegetable broth
- 1 1/2 cups farfallini or other small pasta
- 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes, with liquid
- 1/2 cup chopped fresh parsley
- 1/4 cup freshly grated Parmesan cheese
Heat 1 tablespoon oil in 3-quart saucepan on medium. Add onion and cook 5 minutes or until light golden. Add garlic and cook, stirring constantly, 1 minute. Add broth and bring to a boil. Add pasta and cook 5 minutes. Stir in beans and tomatoes; cook 4 minutes or until pasta is tender. Remove from heat. Stir in parsley, cheese and remaining oil.
Per cup: 204 calories, 7 grams protein, 4 grams fat (17% calories from fat), 0.7 gram saturated fat, 35 grams carbohydrate, 2 milligrams cholesterol, 362 milligrams sodium, 5 grams fiber.
Wednesday: Kids
Call your kids in for TURKEY TORTILLA MEATLOAF. Heat oven to 425 degrees. In a medium bowl, whisk together 1 egg, 1/2 cup mild salsa, 1 teaspoon chili powder and 1/4 teaspoon coarse salt. Add 1 pound ground turkey breast, 1/2 cup crushed tortilla chips, 1/2 cup shredded 50% light cheddar cheese, 1/4 cup thinly sliced green onions and 1/4 cup chopped cilantro. Mix well. Form into two 8-by-3-inch loaves. Brush tops with 2 more tablespoons salsa. Bake 35 to 40 minutes or until internal temperature reaches 160 degrees; slice and serve. Alongside, add canned vegetarian REFRIED BEANS, fresh ZUCCHINI STICKS and a kid-friendly DIP. ORANGE SECTIONS are a light dessert.
Shopping List
eggs, mild salsa, chili powder, coarse salt, ground turkey breast, tortilla chips, shredded 50% light cheddar cheese, green onions, fresh cilantro, canned vegetarian refried beans, fresh zucchini, dip, oranges.
Thursday: Express
It’s the time of year for another soup, so make this quick TUSCAN SOUP tonight.
Serve it with STIR-FRIED CABBAGE AND CUMIN: Heat 2 tablespoons canola oil in a wide skillet or wok on medium-high. Add 2 cloves peeled whole garlic and 1 teaspoon whole cumin seeds. Cook and stir 30 seconds. Add 5 to 6 cups thinly sliced green cabbage and 1 medium leek bulb, halved and thinly sliced. Stir until vegetables are coated with oil. Add 1/4 teaspoon coarse salt. Cook 5 minutes or until reduced by one-third. Cook longer for softer vegetables.
Slice some RYE BREAD alongside and enjoy CHUNKY APPLESAUCE for dessert.
Shopping List
mild Italian sausage, onion, garlic, whole cumin seeds, unsalted chicken broth, sun-dried tomatoes, dried oregano, fresh kale or spinach, heavy cream, coarse salt, pepper, Parmesan, canola oil, garlic, green cabbage, leek bulb, rye bread, chunky applesauce.
TUSCAN SOUP
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: about 10 minutes
- 1 pound mild Italian sausage
- 1/2 cup chopped onion
- 4 cloves garlic, minced
- 6 cups unsalted chicken broth
- 1/2 cup sun-dried tomatoes, drained and chopped
- 1 teaspoon dried oregano
- 2 cups kale or spinach, coarsely chopped
- 1/3 cup heavy cream
- Coarse salt and pepper to taste
- Grated Parmesan for topping
In a Dutch oven or other large pot, brown sausage on medium-high heat; drain. Add onion and cook for 3 minutes or until softened. Add garlic and cook 1 minute; do not brown. Stir in broth, tomatoes and oregano; bring to a simmer. Stir in kale or spinach and cream. Add salt and pepper to taste. Serve; garnish with Parmesan. (Adapted from "Scrumptious," Christy Denney, Shadow Mountain.)
Per serving: 216 calories, 12 grams protein, 12 grams fat (58% calories from fat), 5.3 grams saturated fat, 8 grams carbohydrate, 79 milligrams cholesterol, 668 milligrams sodium, 1 gram fiber.
Friday: Budget
Here’s a tasty TUNA AND WHITE BEAN SALAD for a low-cost meal. In a large bowl, combine 1 pound cooked green beans, 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 1 medium tomato cut into wedges and 1/2 cup pitted Kalamata olives. Break 2 (5- to 6-ounce) cans drained tuna into pieces and place on top. Drizzle balsamic vinaigrette over all.
Serve with FRENCH ONION SOUP and a BAGUETTE. For dessert, try PLUMS.
Shopping List
green beans, canned reduced-sodium cannellini beans, tomato, Kalamata olives, canned tuna, balsamic vinaigrette, French onion soup, baguette, plums.
Saturday: Easy Entertaining
Treat your guests to CRISPY OVEN-FRIED FLOUNDER. Heat oven to 425 degrees. Place 1 cup low-fat buttermilk in a resealable plastic bag; add 4 (6-ounce) flounder fillets and let soak for 5 minutes. Remove fish; discard buttermilk. Sprinkle fish with 1 1/2 to 2 teaspoons Creole seasoning. Place 3 cups crushed whole-grain cereal in a pie plate. Coat fillets in cereal, pressing gently onto each fillet. Place fillets on wire rack coated with cooking spray and placed in a rimmed baking pan lined with nonstick foil. Bake 10 to 12 minutes or until opaque throughout.
Serve with ROASTED RED POTATOES, frozen tiny GREEN PEAS, a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, present leftover ICE CREAM with MINT CHOCOLATE COOKIES.
Shopping List
low-fat buttermilk, flounder fillets, Creole seasoning, whole-grain cereal, cooking spray, red potatoes, frozen tiny green peas, romaine, whole-grain rolls, mint chocolate cookies.