Sunday: Family
For a simple summer meal on family day, buy a smoked TURKEY BREAST and serve it with deli BROCCOLI SALAD. Make your own MACARONI SALAD and add CRUSTY BREAD. COCONUT CAKE is dessert.
Plan
Save enough turkey, macaroni salad and cake for Monday.
Shopping List
smoked turkey breast, deli broccoli salad, ingredients for macaroni salad, crusty bread, coconut cake.
Monday: Heat and Eat
Make beautiful and easy APPLE PECAN TURKEY SALAD WITH HONEY MUSTARD DRESSING using the leftover turkey. Add leftover MACARONI SALAD and WHOLE-GRAIN ROLLS on the side. Cut some leftover CAKE for dessert.
Shopping List
honey, whole-grain Dijon mustard, apple cider vinegar, olive oil, garlic, coarse salt, pepper, red-tipped lettuce, blueberries, Gala apple, red onion, pecans, whole-grain rolls.
APPLE PECAN TURKEY SALAD WITH HONEY MUSTARD DRESSING
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 10 minutes
- For the dressing:
- 1/4 cup honey
- 3 tablespoons whole-grain Dijon mustard
- 2 tablespoons apple cider vinegar
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 1/2 teaspoon coarse salt
- 1/8 teaspoon pepper
- For the salad:
- 6 cups red-tipped lettuce
- 1 1/2 cups blueberries
- 1 Gala apple, cored and sliced
- 1/2 cup thinly sliced red onion
- 1/2 cup toasted pecans
- 1 pound boneless turkey breast, sliced
Whisk all dressing ingredients together in a small bowl. To assemble: In a large bowl, combine lettuce, blueberries, apple, onion and pecans and mix with 1/2 cup dressing. Arrange sliced turkey over lettuce and drizzle with additional dressing. (Recipe courtesy of Gwynn Galvin, SwirlsOfFlavor.com.)
Per serving: 461 calories, 38 grams protein, 18 grams fat (35% calories from fat), 2.2 grams saturated fat, 39 grams carbohydrate, 98 grams cholesterol, 556 milligrams sodium, 5 grams fiber.
Tuesday: Kids
The kids will enjoy MEXICAN TORTILLA SOUP. Brown 1 pound lean ground beef and drain. Add 2 (16-ounce) jars of chunky salsa, 2 (14-ounce) cans unsalted beef broth and 1 cup frozen corn (thawed). Bring to a boil. Reduce heat to low; simmer 5 minutes or until heated through. Top with crushed baked tortilla chips and serve.
Add CHEESE TOAST and a CHOPPED LETTUCE SALAD. SLICED CANTALOUPE is good for dessert.
Shopping List
lean ground beef, chunky salsa, unsalted beef broth, frozen corn, baked tortilla chips, bread and cheese for toast, lettuce, cantaloupe.
Wednesday: Meatless
WHOLE-WHEAT PASTA PRIMAVERA is packed with nutrients and fiber and makes a high-flavor, no-meat meal. Serve it with a MIXED GREEN SALAD and GARLIC BREAD. PAPAYA is just right for dessert.
Shopping List
whole-wheat or multigrain spaghetti, teriyaki marinade or sauce or all-purpose Asian sauce, dry sherry, canola or chili oil, fresh asparagus, carrots, onion, yellow squash, sliced fresh mushrooms, dark or roasted sesame oil, mixed greens, garlic bread, papaya.
WHOLE-WHEAT PASTA PRIMAVERA
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 10 minutes, plus pasta
- 8 ounces whole-wheat or multigrain spaghetti
- 1/3 cup teriyaki marinade or sauce or all-purpose Asian sauce
- 1 tablespoon dry sherry
- 2 tablespoons water
- 2 tablespoons canola or chili oil (see NOTE)
- 3/4 pound fresh asparagus, cut diagonally into 2-inch pieces
- 1 medium carrot, cut into matchstick pieces
- 1 medium onion, sliced
- 1 yellow squash, cut into matchstick pieces
- 8 ounces fresh mushrooms, sliced
- 1 tablespoon dark or roasted sesame oil
Cook spaghetti according to package directions; drain. Meanwhile, combine teriyaki marinade, sherry and water. Heat oil in a large nonstick skillet or wok on medium-high. Add asparagus, carrot and onion; stir-fry 2 minutes. Add squash; stir-fry 1 minute. Add mushrooms; stir-fry 2 minutes longer. Add teriyaki marinade mixture; cook, stirring, until sauce comes to a boil. Stir in cooked pasta to combine. Remove from heat and stir in sesame oil; serve immediately.
NOTE: Use chili oil for a spicier flavor.
Per serving: 376 calories, 16 grams protein, 12 grams fat (27% calories from fat), 1 gram saturated fat, 53 grams carbohydrate, no cholesterol, 848 milligrams sodium, 9 grams fiber.
Thursday: Express
Make dinner quick with CORNED BEEF SANDWICHES WITH HORSERADISH SLAW. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and prepared vinaigrette accented with prepared horseradish. Close sandwich and slice on the diagonal. Serve with BAKED CHIPS and DILL PICKLES. How about NECTARINES for dessert?
Shopping List
corned beef, dark rye or pumpernickel bread, packaged coleslaw mix, red bell pepper, vinaigrette, prepared horseradish, baked chips, dill pickles, nectarines.
Friday: Budget
Economical TURKEY TACO SKILLET is a good way to protect the food budget. In a large nonstick skillet, cook 1 pound ground turkey 5 minutes or until no longer pink; drain. Add 1 (10 3/4-ounce) can condensed tomato soup, 1 cup picante sauce, 1/2 cup water, 8 corn tortillas (cut into 1-inch pieces) and 1/2 cup shredded 50% light cheddar cheese. Cover and cook on low for 5 minutes or until hot. Top with another 1/2 cup cheese and serve.
Add STEAMED FRESH BROCCOLI and a ROMAINE SALAD. PEACHES make a good dessert.
Shopping List
ground turkey, canned condensed tomato soup, picante sauce, corn tortillas, shredded 50% light cheddar cheese, fresh broccoli, romaine, peaches.
Saturday: Easy Entertaining
Entertain friends and serve them TILAPIA ON ARTICHOKE-MUSHROOM COUSCOUS. Serve with SNOW PEAS, a RED-TIPPED LETTUCE SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert.
Shopping List
sliced fresh white or cremini mushrooms, jars of marinated artichoke heart quarters, couscous, instant minced onion, coarse salt, tilapia fillets, tomatoes, fresh parsley, snow peas, red-tipped lettuce, baguette, fruit tarts.
TILAPIA ON MUSHROOM AND ARTICHOKE COUSCOUS
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: less than 15 minutes
- 1 pound sliced fresh white or cremini mushrooms
- 2 (6-ounce) jars marinated artichoke heart quarters, with liquid
- 1 1/2 cups water
- 1 cup uncooked couscous
- 1 tablespoon instant minced onion
- 1/2 teaspoon coarse salt
- 4 (4- to 6-ounce) tilapia fillets
- 1 1/2 cups fresh coarsely chopped tomatoes
- Chopped fresh parsley for garnish
In a large nonstick skillet, combine mushrooms, undrained artichoke hearts, water, couscous, onion and salt. Arrange fillets over mixture; top with tomato. Bring to a boil; reduce heat to low and simmer, covered, 10 to 12 minutes or until couscous absorbs liquid and fish is opaque throughout. Sprinkle with chopped fresh parsley and serve immediately.
Per serving: 372 calories, 33 grams protein, 9 grams fat (20% calories from fat), 0.8 gram saturated fat, 47 grams carbohydrate, 57 grams cholesterol, 558 milligrams sodium, 7 grams fiber.