Celebrate family day with GRILLED SOUTHWESTERN STEAK WITH VEGETABLES on the menu. Add a RED-TIPPED LETTUCE SALAD and DINNER ROLLS. Buy a BOSTON CREAM PIE for dessert.
Save enough steak, some vegetables and some Boston cream pie for Monday.
lime, mild salsa, garlic, olive oil, cumin, black pepper, beef top round, red or green bell pepper, white mushrooms, zucchini, coarse salt, tomatoes, green onions, red-tipped lettuce, dinner rolls, Boston cream pie.
Monday: Heat and Eat
Make BEEF STIR-FRY with the beef leftovers. Chop beef and vegetables; combine them with additional frozen stir-fry vegetables and stir-fry sauce. Spoon your creation over BROWN RICE and add BREADSTICKS on the side. A small piece of leftover BOSTON CREAM PIE is dessert.
Prepare enough rice for Tuesday.
frozen stir-fry vegetables, stir-fry sauce, brown rice, breadsticks.
CHICKEN AND BROWN RICE BAKE won’t break the bank. Heat oven to 350 degrees. Coat a 3-quart baking dish with cooking spray. In a large bowl, combine 3 cups leftover rice, 1 (10-ounce) package frozen green peas (thawed), 2 cups chopped cooked chicken breast, 1/2 cup low-fat mayonnaise, 1/2 cup reduced-fat plain yogurt, 1/3 cup toasted slivered almonds, 2 teaspoons lower-sodium soy sauce, 1/2 teaspoon pepper, 1/2 teaspoon garlic powder and 1/2 teaspoon tarragon. Spoon into baking dish. Cover; bake 25 to 30 minutes or until hot throughout. Add a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, have some PEARS.
cooking spray, brown rice, frozen green peas, chicken breast, low-fat mayonnaise, reduced-fat plain yogurt, slivered almonds, lower-sodium soy sauce, pepper, garlic powder, tarragon, lettuce, crusty rolls, pears.
Meatless never tasted as good as LINGUINE WITH CRANBERRIES AND GORGONZOLA. Serve with a packaged CAESAR SALAD and WHOLE-GRAIN BREAD. PLUMS are dessert.
whole-grain or other linguine, butter, crumbled Gorgonzola cheese, half-and-half, sweetened dried cranberries, coarse salt, pepper, pistachios or walnuts, parsley, packaged Caesar salad, whole-grain bread, plums.
LINGUINE WITH CRANBERRIES AND GORGONZOLA
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: about 5 minutes plus pasta
- 8 ounces whole-grain or other linguine
- 1 tablespoon butter
- 4 ounces crumbled Gorgonzola cheese
- 1/4 cup half-and-half
- 1/2 cup sweetened dried cranberries
- 1/4 teaspoon coarse salt
- 1/4 teaspoon pepper
- 1/4 cup shelled toasted pistachios or walnuts
- Chopped parsley for garnish
Cook pasta according to directions. In a small saucepan, melt butter on low; add Gorgonzola and stir. Once cheese is melted, add half-and-half and cranberries. Season with salt and pepper. Let the sauce cook on low 2 to 3 minutes. Drain pasta and place in a large serving dish. Add sauce; toss to mix. Top with nuts and garnish with parsley. (Adapted from a recipe by Romina-Baritta De Franchi, GlobalDietitians.com.)
Per serving: 457 calories, 15 grams protein, 18 grams fat (34% calories from fat), 9.3 grams saturated fat, 62 grams carbohydrate, 38 milligrams cholesterol, 537 milligrams sodium, 9 grams fiber.
Make it quick tonight with a pan-fried HAM STEAK, HASH BROWNS and SPINACH SOUFFLE (from frozen). Add WHOLE-GRAIN BREAD. APPLE SLICES are your dessert.
ham steak, refrigerated hash browns, frozen spinach souffle, whole-grain bread, apples.
The kids will run to dinner for CHICKEN QUESADILLAS: On one half of each of 4 (8-inch) whole-grain flour tortillas, spread 1/4 cup shredded 50% light cheddar cheese, 1/2 cup shredded cooked chicken, 2 teaspoons chopped fresh cilantro and 1 teaspoon canned chopped mild green chiles. Fold over other half of each tortilla; press down gently. One at a time, brown in a large nonstick skillet on medium-high 2 minutes per side or until golden and cheese is melted.
Cut into wedges and serve with canned fat-free vegetarian REFRIED BEANS and CARROT STICKS. Slice KIWIS for dessert.
whole-grain flour tortillas, 50% light cheddar cheese, cooked chicken, fresh cilantro, canned chopped mild green chiles, canned fat-free vegetarian refried beans, carrots, kiwis.
Saturday: Easy Entertaining
Treat your guests to PERFECT POACHED SALMON. On the side, add ROASTED RED POTATOES, GREEN BEANS, a BOSTON LETTUCE SALAD and a BAGUETTE to complete the meal.
For dessert, add a touch of this Italy-inspired topping to POUND CAKE: Mix 1 (18-ounce) jar apricot preserves with 1/4 cup amaretto liqueur (or apricot nectar) and heat until warm. Drizzle over sliced pound cake. Add a dollop of light whipped cream and toasted sliced almonds for garnish.
lemon, fresh parsley, shallot, dry white wine, skinless salmon fillets, coarse salt, pepper, red potatoes, green beans, Boston lettuce, baguette, apricot preserves, amaretto liqueur or apricot nectar, pound cake, light whipped cream, sliced almonds.
PERFECT POACHED SALMON
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 11 to 16 minutes
- 1 lemon, sliced into thin rounds
- 4 sprigs fresh parsley
- 1 shallot, thinly sliced
- 1/2 cup dry white wine
- 1/2 cup water
- 4 (6- to 8-ounce) skinless salmon fillets, 1 inch thick
- 1/2 teaspoon coarse salt
- 1/4 teaspoon pepper
Arrange lemon slices in single layer across bottom of 12-inch skillet. Top with parsley sprigs and shallot; add wine and water. Pat salmon dry with paper towels; sprinkle with salt and pepper. Place fish, skinned side down, on top of lemon slices in skillet. Bring to a simmer over medium-high heat. Cover, reduce heat to low and cook, adjusting heat as needed to maintain gentle simmer, 11 to 16 minutes or until internal temperature reaches 125 degrees (for medium-rare). Remove skillet from heat and carefully use spatula to transfer salmon and lemon slices to paper-towel-lined plate to drain. Discard poaching liquid. Carefully lift and tilt fillets to remove lemon slices and transfer to plates; serve. (Adapted from "Foolproof Fish," America’s Test Kitchen.)
Per serving: 258 calories, 42 grams protein, 9 grams fat (33% calories from fat), 1.6 grams saturated fat, no carbohydrate, 93 milligrams cholesterol, 392 milligrams sodium, no fiber.