Take the family outside for GRILLED CHICKEN. Serve it with AVOCADO POTATO SALAD. While the grill is hot, add some ZUCCHINI and BELL PEPPER (sliced lengthwise and brushed with oil) to round out the plate. Add CRUSTY ROLLS. For dessert, buy or make BLUEBERRY COBBLER and top it with VANILLA ICE CREAM.
Grill enough chicken for Tuesday and save enough potato salad for Monday (Labor Day). Save enough ice cream for Monday and Saturday.
chicken to grill, lemon, garlic, low-fat mayonnaise, olive oil, red potatoes, celery, Vidalia or other sweet onion, ripe avocado, cilantro, zucchini, bell peppers, crusty rolls, blueberry cobbler, vanilla ice cream.
AVOCADO POTATO SALAD
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: none
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1/4 cup low-fat mayonnaise
- 2 tablespoons olive oil
- 2 pounds cooked and diced red potatoes
- 1/3 cup chopped celery
- 1/3 cup Vidalia or other sweet onion
- 1 large ripe avocado, diced
- 3 tablespoons chopped cilantro
- Cilantro sprigs for garnish
In a small bowl, mix lemon juice and garlic; stir in mayonnaise and oil; set aside. In a large bowl, combine potatoes, celery and onion. Just before serving, combine potato mixture with dressing, folding in avocado and cilantro. Garnish with cilantro sprigs; serve.
Per serving: 166 calories, 3 grams protein, 8 grams fat (40 percent calories from fat), 1 gram saturated fat, 23 grams carbohydrate, no cholesterol, 96 milligrams sodium, 4 grams fiber.
Celebrate Labor Day with ZESTY BARBECUE CHEESEBURGERS. Serve them on WHOLE-GRAIN BUNS. Add leftover POTATO SALAD and this WATERMELON AND CUCUMBER SALAD: In a large bowl, combine 4 cups diced seedless watermelon, 2 cups chopped tomatoes, 2 cups chopped (seeded and peeled) cucumber, 1/2 cup crumbled Greek feta cheese and 1/4 cup chopped and toasted walnuts; toss gently. Add 2 tablespoons olive oil, 1/4 teaspoon coarse salt and 1/4 teaspoon freshly ground pepper.
For dessert, top the leftover ICE CREAM with CARAMEL SAUCE.
Save enough caramel sauce for Wednesday and enough watermelon for Thursday.
ground beef (93% lean or leaner), red onion, barbecue sauce, white cheddar cheese (or pepper jack, smoked Gouda or provolone), whole-grain hamburger buns or pretzel rolls, lettuce, tomatoes, watermelon, cucumber, Greek feta cheese, walnuts, olive oil, coarse salt, black pepper, caramel sauce.
ZESTY BARBECUE CHEESEBURGERS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 7 to 10 minutes
- 1 pound ground beef (93% lean or leaner)
- 1/4 cup finely chopped red onion
- 4 tablespoons barbecue sauce, divided
- 4 slices white cheddar, pepper jack, smoked Gouda or provolone cheese
- 4 whole-grain hamburger buns or pretzel rolls, split and toasted
- Lettuce leaves
- Tomato slices
- Red onion slices
Combine ground beef, chopped onion and 2 tablespoons barbecue sauce in medium bowl, mixing lightly but thoroughly. Shape into four 1/2-inch-thick patties. Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (7 to 9 minutes on preheated gas grill at medium heat) or until internal temperature reaches 160 degrees, turning occasionally. About 1 minute before burgers are done, brush with remaining 2 tablespoons barbecue sauce and top with cheese. Line bottom half of each bun with lettuce, sliced red onion and tomato, as desired; top with burger. Close sandwiches and serve.
Per serving: 434 calories, 31 grams protein, 20 grams fat (43% calories from fat), 8.4 grams saturated fat, 30 grams carbohydrate, 86 milligrams cholesterol, 550 milligrams sodium, 3 grams fiber.
Tuesday: Heat and Eat
Use the leftover grilled chicken for SANDWICHES on olive bread with brie cheese and Dijon mustard. Add BAKED CHIPS and COLESLAW. Juicy NECTARINES are good for dessert.
olive bread, brie cheese, Dijon mustard, baked chips, coleslaw, nectarines.
The kids can help prepare BEEF PITA FOLDS: In a small bowl, mix 3 tablespoons reduced-fat sour cream and 1 tablespoon salsa. Divide and spread 1/2 cup guacamole over inside of 4 trimmed pita pockets (6-inch diameter). Divide and stuff with 2 cups shredded lettuce, 3/4 cup chopped tomato and 6 ounces thinly sliced deli roast beef. Sprinkle with 3/4 cup 50% light shredded cheddar cheese. Serve with salsa mixture for dipping.
Add some reduced-sodium PINTO BEANS alongside. For dessert, make instant CHOCOLATE PUDDING with 1% milk and drizzle pudding with leftover caramel sauce.
Soften pita bread in microwave for 10 seconds to make it more flexible.
reduced-fat sour cream, salsa, guacamole, pita bread, lettuce, tomato, deli roast beef, 50% light cheddar cheese, reduced-sodium pinto beans, instant chocolate pudding, 1% milk.
Make it quick tonight with MONTREAL TURKEY BURGERS. Add 1 tablespoon less-sodium (or regular) Montreal-style chicken seasoning to 1 pound ground turkey until well-blended. Shape into 4 patties. Grill 4 to 6 minutes per side or until cooked through (165 degrees in center). Toast whole-grain buns on grill for about 30 seconds. Spread buns with low-fat mayonnaise and add sliced red onion.
Serve with deli PASTA SALAD and sliced TOMATOES and LETTUCE. How about leftover WATERMELON for dessert?
less-sodium (or regular) Montreal-style chicken seasoning, ground turkey, whole-grain buns, low-fat mayonnaise, red onion, deli pasta salad, tomatoes, lettuce.
With its good flavor and simplicity, you can't go wrong with MACARONI SOUP WITH BEANS AND CABBAGE. Cook 1 1/2 cups elbow macaroni according to directions; drain. Meanwhile, in a Dutch oven, heat 1 tablespoon canola oil on medium-high. Add 1 thinly sliced medium onion, 1 pound thinly sliced savoy cabbage, 1 teaspoon minced garlic and 1/4 teaspoon pepper; cook 6 to 8 minutes or until cabbage begins to wilt, stirring often. Add 4 (14-ounce) cans unsalted vegetable broth, 2 (16-ounce) cans rinsed reduced-sodium cannellini beans and 1 1/2 cups water; bring to a boil. Add macaroni; heat through and serve.
Make a SPINACH SALAD and top with sliced hard-boiled eggs and tomato wedges. Serve with CRUSTY BREAD. For dessert, try FRESH PLUMS.
elbow macaroni, canola oil, onion, savoy cabbage, garlic, pepper, unsalted vegetable broth, canned reduced-sodium cannellini beans, fresh spinach, eggs, tomatoes, crusty bread, fresh plums.
Saturday: Easy Entertaining
Invite special guests for PAN-SEARED ARCTIC CHAR WITH OLIVES AND POTATOES. Serve it with SUGAR SNAP PEAS. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD.
For dessert, make SUMMER FRUIT PARFAITS: In tall, stemmed glasses, layer leftover vanilla ice cream with sliced peaches, blueberries and sliced strawberries. Garnish with a fresh mint leaf.
red potatoes, arctic char fillets, olive oil, fresh rosemary, Kalamata olives, flat-leaf parsley, balsamic vinegar, lemon, sugar snap peas, bibb lettuce, sourdough bread, peaches, blueberries, strawberries, fresh mint.
PAN-SEARED ARCTIC CHAR WITH OLIVES AND POTATOES
Servings: makes 4 servings
Prep time: 20 minutes
Cook time: about 16 minutes
- 3/4 pound small red potatoes, sliced 1/4 inch thick
- 3 tablespoons olive oil, divided
- 4 arctic char fillets (about 5 ounces each), skin on
- 2 sprigs fresh rosemary, each about 3 inches long
- 1/2 cup pitted Kalamata olives
- 3 tablespoons roughly chopped flat-leaf parsley
- 1 tablespoon balsamic vinegar
- 4 lemon wedges
Cook potatoes 5 to 6 minutes in boiling water or until tender; drain and set aside. Pat fish dry. Heat 1 1/2 tablespoons of the oil in a large nonstick skillet on medium-high. Arrange fish, skin side down, so fillets fit without touching. Cook undisturbed 3 minutes. Turn; cook 2 or 3 more minutes or until cooked through. With a slotted spatula, transfer to serving platter. Add remaining oil to pan; allow to heat. Add potatoes and rosemary, turning occasionally, until the potatoes are tender, 3 to 4 minutes. Add olives, parsley and vinegar; stir gently to heat. Remove rosemary sprigs. Arrange potato mixture around the fish. Garnish with lemon wedges; serve.
Per serving: 385 calories, 33 grams protein, 20 grams fat (48% calories from fat), 1.4 grams saturated fat, 16 grams carbohydrate, 20 milligrams cholesterol, 372 milligrams sodium, 2 grams fiber.