Sunday: Family
There's no better way to celebrate family day than with an easy-to-prepare ROAST TURKEY BREAST. Pair it with CREAMED LEEKS WITH PARMESAN CRUMBS. Add steamed fresh ZUCCHINI, a SPINACH SALAD and SOURDOUGH BREAD on the side. Buy a LEMON MERINGUE PIE for dessert.
Plan
Save enough turkey and pie for Monday.
Shopping List
turkey breast to roast, butter, leeks, coarse salt, pepper, nutmeg, half-and-half, panko crumbs, Parmesan cheese, fresh zucchini, fresh spinach, sourdough bread, lemon meringue pie.
CREAMED LEEKS WITH PARMESAN CRUMBS
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: about 25 minutes
- 1 tablespoon butter
- 8 medium leeks (white and light green parts only), cut into 1-inch pieces
- 1/4 teaspoon coarse salt
- 1/4 teaspoon freshly ground pepper
- 1/4 teaspoon nutmeg
- 1 cup half-and-half
- Parmesan crumbs:
- 1 tablespoon butter, melted
- 1 cup panko crumbs
- 1/2 cup freshly grated Parmesan cheese
- 1/4 teaspoon freshly ground pepper
Heat oven to 450 degrees. Melt butter in a 12-inch straight-sided skillet over medium heat. Add leeks, salt, pepper, nutmeg and half-and-half; cook, covered, stirring occasionally, 8 to 10 minutes or until leeks are tender. Transfer to a shallow 2-quart baking dish. In a small bowl, combine all ingredients for Parmesan crumbs. Sprinkle crumbs over leeks; bake 15 minutes or until cream is bubbling and crumbs are golden.
Per serving: 147 calories, 6 grams protein, 5 grams fat (27% calories from fat), 2.6 grams saturated fat, 23 grams carbohydrate, 12 milligrams cholesterol, 232 milligrams sodium, 2 grams fiber.
Monday: Heat and Eat
Prepare TURKEY RICE SOUP for tonight using Sunday's leftovers: In a Dutch oven, shred leftover turkey and quick-cooking rice in unsalted chicken broth. Add a package of frozen mixed vegetables and warm through.
Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.
Shopping List
quick-cooking rice, unsalted chicken broth, frozen mixed vegetables, mixed greens, whole-grain rolls.
Tuesday: Kids
Lure the kids off the playground with SKILLET LASAGNA calling to them for dinner: Cook 1 pound lean ground beef and 1 (1.5-ounce) package meatloaf seasoning in a large nonstick skillet on medium-high 5 to 6 minutes or until no longer pink; drain. Stir in 8 lasagna noodles (broken into 2-inch pieces), 1 (26-ounce) jar marinara sauce and 2 cups water; bring to a boil. Cover, reduce heat to a simmer, stirring often, and cook 18 minutes or until noodles are tender. Remove from heat; stir in 1/2 cup shredded Italian cheese blend. Spoon 3/4 cup part-skim ricotta on top; add 1/2 cup more shredded cheese. Cover for 3 minutes or until cheese melts.
Serve with CHOPPED LETTUCE and SOFT ROLLS. Crunchy APPLE SLICES are good for dessert.
Shopping List
lean ground beef, meatloaf seasoning, lasagna noodles, jar marinara sauce, shredded Italian cheese blend, part-skim ricotta, lettuce, soft rolls, apples.
Wednesday: Budget
BRIGHT CHILI WITH WALNUTS brightened our day with its great flavor. Serve it over BROWN RICE and add a LETTUCE WEDGE and CORNBREAD (from mix). For dessert, serve GRAPEFRUIT SECTIONS.
Plan
Save enough chili for Thursday.
Shopping List
canola oil, onion, carrot, coarse salt, cumin, chili powder, ground turkey breast, red or yellow bell pepper, reduced-sodium red kidney beans, canned petite diced or crushed tomatoes, chopped walnuts, brown rice, lettuce, cornbread mix, grapefruit sections.
BRIGHT CHILI WITH WALNUTS
Servings: makes about 9 cups
Prep time: 20 minutes
Cook time: about 30 minutes
- 2 tablespoons canola oil
- 1 medium onion, chopped
- 1 large carrot, chopped
- 1/2 teaspoon coarse salt
- 2 teaspoons cumin
- 2 tablespoons chili powder
- 1 1/4 pounds ground turkey breast
- 1 medium finely chopped red or yellow bell pepper
- 2 (15-ounce) cans reduced-sodium red kidney beans, rinsed
- 1 (28-ounce) can petite diced or crushed tomatoes
- 3/4 cup toasted chopped walnuts
Heat oil in a Dutch oven. Add onion; cook on medium 5 minutes or until softened. Add carrot, salt, cumin and chili powder; cook 1 minute. Crumble in turkey, sprinkle with bell pepper and cook 6 minutes or until the turkey is no longer pink. Add beans and tomatoes; stir gently. Bring to a boil. Lower heat to medium low; partly cover and cook 20 more minutes. Ladle into bowls; garnish with walnuts as you serve.
Per cup: 276 calories, 23 grams protein, 11 grams fat (33% calories from fat), 1.1 grams saturated fat, 25 grams carbohydrate, 36 milligrams cholesterol, 494 milligrams sodium, 9 grams fiber.
Thursday: Express
How about CHILI DOGS on WHOLE-GRAIN BUNS for a quick meal tonight? Choose the lowest-fat and lowest-sodium dogs you can find and spoon leftover chili over them. Serve with vegetarian BAKED BEANS and a packaged GREEN SALAD. For dessert, enjoy RED AND GREEN GRAPES.
Shopping List
lowest-fat lowest-sodium hot dogs, whole-grain buns, vegetarian baked beans, packaged green salad, red and green grapes.
Friday: Meatless
Skip meat tonight for FETTUCCINE WITH RICOTTA, TOMATOES AND BASIL. Cook 2 (9-ounce) packages refrigerated fettuccine according to package directions. Return to pan. In small bowl, mix 3 tablespoons softened butter, 1 1/2 cups part-skim ricotta and 3/4 cup freshly grated Parmesan cheese; toss with fettuccine. Serve fettuccine topped with grape tomato halves, chopped fresh basil and another 1/4 cup Parmesan. Serve with a GREEN SALAD and GARLIC BREAD. Sprinkle fresh PINEAPPLE with toasted coconut for dessert.
Shopping List
refrigerated fettuccine, butter, part-skim ricotta, Parmesan cheese, grape tomatoes, fresh basil, salad greens, garlic bread, fresh pineapple, coconut.
Saturday: Easy Entertaining
Entertain your guests with BAKED COD WITH PANKO for a special meal. Serve it over BASMATI RICE WITH GRILLED ASPARAGUS on the side. Add a BOSTON LETTUCE SALAD, CRUSTY ROLLS and a KEY LIME PIE for dessert.
Shopping List
plain panko breadcrumbs, butter, parsley, lemon, garlic powder, coarse salt, pepper, cod fillets, Dijon mustard, basmati rice, asparagus, Boston lettuce, crusty rolls, Key lime pie.
BAKED COD WITH PANKO
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 10 to 12 minutes
- 2/3 cup plain panko breadcrumbs
- 3 tablespoons butter, melted
- 2 tablespoons chopped parsley
- 2 teaspoons lemon zest
- 1/2 teaspoon garlic powder
- 1/2 teaspoon coarse salt
- 1/4 teaspoon pepper
- 4 (4-ounce) pieces cod fillets
- 2 tablespoons Dijon mustard
- Lemon wedges
Heat oven to 425 degrees. Line a shallow-sided baking sheet with parchment paper. In a bowl, combine panko, butter, parsley, lemon zest, garlic powder, salt and pepper. Arrange fillets on prepared baking sheet and brush tops with Dijon. Top with breadcrumb mixture, pressing gently to adhere. Bake 10 to 12 minutes or until fish is cooked through and flaky and breadcrumbs are golden. Serve with lemon wedges. (Adapted from SwirlsOfFlavor.com.)
Per serving: 213 calories, 21 grams protein, 9 grams fat (42% calories from fat), 5.6 grams saturated fat, 8 grams carbohydrate, 72 milligrams cholesterol, 566 milligrams sodium, 1 gram fiber.