Sunday: Family
The whole family will enjoy your own ROAST CHICKEN. Accompany it with MEDITERRANEAN HERB POTATO SALAD: In a large bowl, whisk together 2 tablespoons olive oil, 1 tablespoon white wine vinegar, 1 teaspoon dried oregano and 1 teaspoon dried thyme. Add 1 pound red potatoes (boiled and cut into bite-size pieces, still warm), 1 cup halved cherry tomatoes and 2 tablespoons capers. Toss gently to coat.
Serve with BROCCOLI and BISCUITS. For dessert, VANILLA ICE CREAM topped with toasted COCONUT (see TIP) is a fine finish.
Tip
The whole family will enjoy your own ROAST CHICKEN. Accompany it with MEDITERRANEAN HERB POTATO SALAD: In a large bowl, whisk together 2 tablespoons olive oil, 1 tablespoon white wine vinegar, 1 teaspoon dried oregano and 1 teaspoon dried thyme. Add 1 pound red potatoes (boiled and cut into bite-size pieces, still warm), 1 cup halved cherry tomatoes and 2 tablespoons capers. Toss gently to coat.
Serve with BROCCOLI and BISCUITS. For dessert, VANILLA ICE CREAM topped with toasted COCONUT (see TIP) is a fine finish.
Plan
Save enough chicken, potato salad and coconut for Monday.
Shopping List
chicken to roast, olive oil, white wine vinegar, dried oregano, dried thyme, red potatoes, cherry tomatoes, capers, broccoli, biscuits, vanilla ice cream, coconut.
Monday: Heat and Eat
Use the leftover chicken to make your own CHICKEN SALAD. Spread it on whole-grain bread and add lettuce. Serve the sandwiches with leftover POTATO SALAD, CELERY STICKS and PICKLES. Dessert is APRICOTS topped with leftover TOASTED COCONUT.
Shopping List
ingredients for chicken salad, whole-grain bread, lettuce, celery, pickles, apricots.
Tuesday: Meatless
For an extra-special no-meat dinner, treat everyone to GREEK STUFFED PEPPERS. Serve the colorful peppers with sliced CUCUMBERS in plain yogurt, and add some FLATBREAD. For dessert, make instant BANANA PUDDING with 1% milk and add a sliced banana for a flavor boost.
Shopping List
red, orange or yellow bell peppers, brown rice or orzo, canned chickpeas, extra-virgin olive oil, onion, packaged baby spinach, dried or fresh oregano, crumbled Greek feta cheese, sun-dried tomatoes in oil, red wine vinegar, coarse salt, cucumbers, plain yogurt, flatbread, banana pudding mix, 1% milk, bananas.
GREEK STUFFED PEPPERS
Servings: makes 4 servings
Prep time: 20 minutes
Cook time: about 15 minutes
- 4 red, orange or yellow bell peppers, halved and seeds removed
- 1 tablespoon water
- 2 cups cooked brown rice or orzo
- 1 (15.5-ounce) can chickpeas, rinsed
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, chopped
- 1 (6-ounce) package baby spinach, coarsely chopped
- 1 teaspoon dried oregano (or 1 tablespoon fresh)
- 3/4 cup crumbled Greek feta cheese
- 1/4 cup sun-dried tomatoes in oil, drained and diced
- 1 tablespoon red wine vinegar
- 1/4 teaspoon coarse salt
Place peppers cut side down in a large baking dish; add water. Cover; microwave on high 6 minutes. Cool slightly; drain and set aside. Cook rice or orzo according to package directions. Meanwhile, mash chickpeas into a chunky paste with a fork; leave some whole. Heat oil in a large nonstick skill on medium. Add onion; cook 6 minutes or until soft. Add spinach and oregano; cook, stirring constantly, 1 minute or until spinach is wilted. Stir in rice or orzo, chickpeas, 1/2 cup feta, tomatoes, vinegar and salt; cook 2 minutes or until heated. Divide filling among peppers; sprinkle with remaining feta and serve.
Per serving: 387 calories, 15 grams protein, 13 grams fat (30% calories from fat), 5.1 grams saturated fat, 54 grams carbohydrate, 25 milligrams cholesterol, 704 milligrams sodium, 10 grams fiber.
Wednesday: Express
Make the "what's for dinner" question easy to answer with a refrigerated ready-to-heat BEEF STEW. Serve it with a packaged CAESAR SALAD and WHOLE-GRAIN ROLLS. Dessert is FRESH PINEAPPLE.
Shopping List
refrigerated ready-to-heat beef stew, packaged Caesar salad, whole-grain rolls, fresh pineapple.
Thursday: Kids
Let the kids help prepare GRILLED CHEESE SANDWICHES tonight. Serve with TOMATO SOUP and CARROT SALAD. Munch on OATMEAL COOKIES for dessert.
Shopping List
bread and cheese for sandwiches, tomato soup, carrot salad, oatmeal cookies.
Friday: Budget
Canned clams are always a lower-cost meal, so GARLICKY SPAGHETTI WITH CLAMS is the star tonight. Serve with a CIDER MUSTARD SLAW: Combine half of 1 (16-ounce) package cabbage-and-carrot coleslaw mix, 1 tablespoon brown sugar, 2 tablespoons cider vinegar and 1 tablespoon stone-ground mustard. Toss to mix.
Add CORNBREAD (from mix) on the side. Sprinkle some nutmeg over CHUNKY APPLESAUCE for dessert.
Shopping List
garlic, extra-virgin olive oil, crushed red pepper, spaghetti, coarse salt, canned whole clams, anchovy fillets, lemon, Parmesan cheese, fresh parsley, black pepper, cabbage-and-carrot coleslaw mix, brown sugar, cider vinegar, stone-ground mustard, cornbread mix, nutmeg, chunky applesauce.
GARLICKY SPAGHETTI WITH CLAMS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: fewer than 15 minutes
- 2 tablespoons plus 1/2 teaspoon minced garlic, divided
- 1/4 cup extra-virgin olive oil
- 1/4 teaspoon crushed red pepper
- 2 quarts water
- 1 pound spaghetti
- 2 teaspoons coarse salt, plus more to taste
- 2 (6 1/2-ounce) cans whole clams, drained and chopped
- 4 anchovy fillets, rinsed, patted dry and minced
- 2 teaspoons lemon juice
- 1 1/2 ounces Parmesan cheese, grated (3/4 cup), plus more for serving
- 2 tablespoons chopped fresh parsley
- Freshly ground black pepper to taste
Cook 2 tablespoons garlic and the oil in small nonstick skillet on low heat, stirring occasionally, until garlic is pale golden brown, 9 to 12 minutes. Off heat, stir in red pepper; set aside. Bring water to a boil in large pot. Add pasta and 2 teaspoons salt; cook, stirring frequently, until al dente. Reserve 1 cup cooking water; drain pasta and return it to pot. Add remaining 1/2 teaspoon garlic, clams, anchovies, lemon juice, reserved garlic-oil mixture and reserved cooking water. Stir until pasta is coated with oil and no water remains in bottom of pot. Add Parmesan and parsley; toss to combine. Season with coarse salt and black pepper to taste. Serve, passing additional Parmesan separately. (Adapted from "Foolproof Fish," America’s Test Kitchen.)
Per serving: 644 calories, 26 grams protein, 19 grams fat (26% calories from fat), 3.8 grams saturated fat, 93 grams carbohydrate, 43 milligrams cholesterol, 769 milligrams sodium, 3 grams fiber.
Saturday: Easy Entertaining
As a special meal for your guests, LEMON LAMB CHOPS WITH COUSCOUS PILAF fit the bill. Serve the chops with SUGAR SNAP PEAS, ROMAINE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.
Shopping List
couscous, salt-free lemon and pepper seasoning, cumin, shoulder lamb chops (3/4 inch thick), olive oil, canned chickpeas, canned diced tomatoes with sweet onion, crumbled Greek feta cheese, sugar snap peas, romaine, sourdough bread, fruit tarts.
LEMON LAMB CHOPS WITH COUSCOUS PILAF
Servings: makes 4 servings
Prep time: about 20 minutes
Cook time: about 10 minutes, plus couscous
- 1/2 cup couscous
- 2 teaspoons salt-free lemon and pepper seasoning
- 2 1/2 teaspoons cumin, divided
- 4 shoulder lamb chops (3/4 inch thick, see NOTE)
- 2 teaspoons olive oil
- 1 (15.5-ounce) can chickpeas, rinsed
- 1 (14.5-ounce) can diced tomatoes with sweet onion, with liquid
- 1/2 cup crumbled Greek feta cheese
Prepare couscous with water according to directions; set aside. Mix lemon pepper seasoning and 2 teaspoons cumin in a small bowl; rub on both sides of chops. Heat oil in a large nonstick skillet on medium-high. Cook lamb 3 minutes per side for medium doneness. Combine chickpeas, tomatoes and remaining cumin in a saucepan; bring to a boil. Stir tomato mixture into prepared couscous; toss to combine. Sprinkle feta over pilaf and serve with chops.
NOTE: If your budget can afford it, use loin lamb chops.
Per serving: 399 calories, 30 grams protein, 14 grams fat (32% calories from fat), 5.5 grams saturated fat, 36 grams carbohydrate, 79 milligrams cholesterol, 727 milligrams sodium, 5 grams fiber.