Sunday: Family
Prepare a BAKED TURKEY BREAST according to package directions and add GRAVY on the side. Serve it with SCALLOPED POTATOES, SUGAR SNAP PEAS and a ROMAINE SALAD. For dessert, enjoy some refreshing FRESH FRUIT WITH ORANGE GINGER SYRUP.
Plan
Save enough turkey and fruit for Monday.
Shopping List
turkey breast to bake, gravy, scalloped potatoes, sugar snap peas, romaine, cantaloupe, fresh strawberries, fresh blueberries, fresh pineapple, sugar, fresh ginger, orange, lemon.
FRESH FRUIT WITH ORANGE-GINGER SYRUP
Servings: makes 10 servings
Prep time: 25 minutes
Cook time: less than 5 minutes; chilling time: 1 hour
- 1 large cantaloupe, cut into 1-inch cubes
- 2 pints fresh strawberries, halved
- 1 pint fresh blueberries
- 1 medium pineapple, cored and cut into 1-inch cubes
- 2/3 cup sugar
- 1/2 cup water
- 2 tablespoons chopped fresh ginger
- 2 teaspoons orange zest (yellow part only)
- 1/4 teaspoon lemon juice
In a large bowl, combine all fruit. Combine sugar, water, ginger, zest and juice in a small saucepan over low heat until sugar dissolves. Bring to a boil; reduce heat and simmer 1 minute. Remove from heat; let stand 15 minutes. Remove and discard ginger. Cool syrup; chill 1 hour. Serve syrup with fruit.
Per serving: 165 calories, 2 grams protein, no fat (no calories from fat), no saturated fat, 42 grams carbohydrate, no cholesterol, 16 milligrams sodium, 4 grams fiber.
Monday: Heat and Eat
Use the leftovers for TURKEY ENCHILADAS WITH AVOCADO CORN SALAD. Heat oven to 400 degrees. Coat an 8-by-11-inch baking dish with cooking spray. Microwave 8 flour tortillas as package directs until softened. Divide 2 cups shredded cooked (leftover) turkey and 3/4 cup shredded Mexican-blend cheese among tortillas. Roll and place in dish, seam side down. Pour 1 (10-ounce) can enchilada sauce over all; top with 1/4 cup more cheese. Bake 8 to 10 minutes; remove from oven and let stand 3 minutes.
Meanwhile, combine 1 diced Hass avocado, 1 pint halved grape tomatoes, 2 (11-ounce) cans rinsed corn, 1 tablespoon fresh lime juice and coarse salt and pepper to taste; toss to mix. Serve vegetable mix with enchiladas.
Add a SPINACH SALAD. Spoon the leftover FRUIT for dessert.
Shopping List
cooking spray, flour tortillas, shredded Mexican-blend cheese, canned enchilada sauce, Hass avocado, grape tomatoes, canned corn, lime, coarse salt, pepper, fresh spinach.
Tuesday: Express
Use any premeasured seasoning mix for a no-brainer meal. This time, I tried a STIR-FRY with good results. Serve it with quick BROWN RICE, a packaged GREEN SALAD and CRUSTY BREAD. FRESH PLUMS are your dessert.
Shopping List
premeasured seasoning mix and ingredients to go with it, quick brown rice, packaged green salad, crusty bread, fresh plums.
Wednesday: Meatless
For a flavor-packed, no-meat dinner, you'll like FARFALLE WITH PESTO, GOAT CHEESE AND TOMATOES. Serve it with a LETTUCE WEDGE and GARLIC BREAD. A cool slice of CANTALOUPE is good for dessert.
Shopping List
farfalle or other pasta, prepared pesto (jar or refrigerated), goat cheese, grape tomatoes, lettuce, garlic bread, cantaloupe.
FARFALLE WITH PESTO, GOAT CHEESE AND TOMATOES
Servings: makes 8 servings
Prep time: 10 minutes
Cook time: for pasta
- 1 (14.25-ounce) package farfalle or other pasta
- 1/2 cup prepared pesto (jar or refrigerated)
- 4 to 5 ounces goat cheese, cut into small pieces
- 2 cups grape tomatoes, halved
Cook pasta according to package directions. Reserving 1/2 cup pasta water, drain and return pasta to pot. Add the pesto, half the goat cheese and reserved water; toss to coat. Fold in the tomatoes and sprinkle with remaining goat cheese before serving.
Per serving: 336 calories, 16 grams protein, 14 grams fat (37% calories from fat), 4.8 grams saturated fat, 38 grams carbohydrate, 19 milligrams cholesterol, 220 milligrams sodium, 4 grams fiber.
Thursday: Kids
BEAN-AND-VEGGIE WRAPS will please the kids. Heat 4 (6- to 8-inch) whole-grain flour tortillas as directed. Meanwhile, heat a large nonstick skillet on medium. Cook 3 cups fresh sliced mushrooms and 1/4 cup minced onion 5 minutes or until onion is softened and mushrooms have released their liquid. Stir in 1 (15-ounce) can rinsed reduced-sodium black beans; heat through. Stir in 4 cups spinach leaves; remove from heat. Divide mixture among tortillas. Sprinkle with some shredded 50% light cheddar cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over middle, overlapping. Fold remaining end down. Serve with RICE and CHERRY TOMATO HALVES. Slice KIWIS for dessert.
Shopping List
whole-grain flour tortillas, fresh sliced mushrooms, onion, canned reduced-sodium black beans, fresh spinach, shredded 50% light cheddar cheese, rice, cherry tomatoes, kiwis.
Friday: Budget
You won't put too much strain on the budget with TOMATO-AND-AVOCADO EGG SALAD. In a medium bowl, mix together 6 sliced hard-boiled eggs (reserve center slice of each egg), 2 diced Hass avocados, 1 cup chopped tomato, 1/3 cup minced red onion and 1/4 cup chopped flatleaf parsley; toss gently to mix. In a small bowl, combine 2 tablespoons low-fat mayonnaise, 2 tablespoons reduced-fat sour cream, 1 tablespoon fresh lemon juice, 1/2 teaspoon coarse salt and 1/4 teaspoon hot pepper sauce. Add dressing to egg mixture; stir gently just until ingredients are coated. Refrigerate 1 hour to blend flavors. Serve on spinach leaves, garnished with reserved center egg slices.
Add BEAN SOUP and WHOLE-GRAIN ROLLS. WATERMELON SLICES are a juicy dessert.
Tip
You won't put too much strain on the budget with TOMATO-AND-AVOCADO EGG SALAD. In a medium bowl, mix together 6 sliced hard-boiled eggs (reserve center slice of each egg), 2 diced Hass avocados, 1 cup chopped tomato, 1/3 cup minced red onion and 1/4 cup chopped flatleaf parsley; toss gently to mix. In a small bowl, combine 2 tablespoons low-fat mayonnaise, 2 tablespoons reduced-fat sour cream, 1 tablespoon fresh lemon juice, 1/2 teaspoon coarse salt and 1/4 teaspoon hot pepper sauce. Add dressing to egg mixture; stir gently just until ingredients are coated. Refrigerate 1 hour to blend flavors. Serve on spinach leaves, garnished with reserved center egg slices.
Add BEAN SOUP and WHOLE-GRAIN ROLLS. WATERMELON SLICES are a juicy dessert.
Shopping List
eggs, Hass avocados, tomato, red onion, flatleaf parsley, low-fat mayonnaise, reduced-fat sour cream, lemon, coarse salt, hot pepper sauce, fresh spinach, bean soup, whole-grain rolls, watermelon.
Saturday: Easy Entertaining
SIZZLING STEAK-AND-POTATO SALAD is perfect for guests. Serve with GARLIC BREAD.
For dessert, make PEACH PARFAITS: Layer sliced peaches with vanilla pudding (from mix); garnish with light whipped cream and toasted sliced almonds.
Shopping List
sirloin tip center steaks, reduced-fat salad dressing or vinaigrette (such as non-creamy Caesar dressing, balsamic or red wine vinaigrette), baking potatoes, zucchini or yellow summer squash, coarse salt, romaine, garlic bread, peaches, instant vanilla pudding mix, light whipped cream, sliced almonds.
SIZZLING STEAK-AND-POTATO SALAD
Servings: makes 4 servings
Prep time: 20 minutes
Cook time: 7 to 15 minutes
- 2 beef sirloin tip center steaks, cut 1 inch thick (about 8 ounces each)
- 1 cup reduced-fat salad dressing or vinaigrette (such as non-creamy Caesar dressing, balsamic or red wine vinaigrette), divided
- 2 large baking potatoes, cut lengthwise into eighths
- 2 medium zucchini or yellow summer squash, cut lengthwise in half
- Coarse salt to taste
- 6 cups chopped romaine lettuce
Place steaks and 1/4 cup dressing into resealable plastic bag; close bag securely and turn steaks to coat. Marinate in refrigerator 30 minutes to 2 hours. Remove steaks and discard marinade. Place steaks on grill over medium ash-covered coals; arrange potatoes and squash around steaks. Grill, covered, 11 to 13 minutes (or 13 to 15 minutes over medium heat on preheated gas grill) for medium-rare doneness, turning occasionally. (Do not overcook.) Grill potatoes 13 to 15 minutes (gas grill times remain the same) and squash 7 to 10 minutes (gas grill times remain the same) or until vegetables are tender and lightly browned, turning occasionally and brushing with 2 tablespoons dressing.
Let steak rest 5 minutes. Carve into thin slices; season with salt. Cut potatoes and squash into 1-inch pieces. Combine lettuce and vegetables in large bowl. Combine lettuce mixture with remaining dressing; toss evenly to coat. Divide lettuce mixture evenly among four plates. Top with steak slices.
Per serving: 278 calories, 27 grams protein, 5 grams fat (15% calories from fat), 1.6 grams saturated fat, 31 grams carbohydrate, 56 milligrams cholesterol, 783 milligrams sodium, 5 grams fiber.