Sunday: Family
Make today's family meal as simple as possible with your SMOKED TURKEY BREAST. Alongside, enjoy QUINOA SALAD WITH SUGAR SNAP PEAS, steamed sliced CARROTS, a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD. Slice ANGEL FOOD CAKE and top the slices with STRAWBERRIES and light whipped cream for dessert.
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Plan
Save enough turkey and strawberries for Monday.
Shopping List
smoked turkey breast, quinoa, sugar snap peas, extra-virgin olive oil, white wine vinegar, coarse salt, pepper, salted roasted pumpkin seeds, chives, carrots, red-tipped lettuce, sourdough bread, angel food cake, strawberries, light whipped cream.
QUINOA SALAD WITH SUGAR SNAP PEAS
Servings: makes: 6 servings
Prep time: 10 minutes
Cook time: less than 5 minutes, plus quinoa
- 1 1/2 cups quinoa, rinsed and drained
- 1/2 pounds sugar snap peas
- 1/4 cup plus 1 tablespoon extra-virgin olive oil
- 3 tablespoons white wine vinegar
- Coarse salt to taste
- Freshly ground pepper to taste
- 1/2 cup salted roasted pumpkin seeds
- 1/2 cup minced chives
Prepare quinoa according to directions; fluff and then transfer to a large bowl. Let cool to room temperature. Meanwhile, in a small saucepan of boiling water, simmer the peas about 1 minute or until bright green and crisp-tender. Drain; spread on a large plate to cool. Pat dry. Cut peas on the diagonal into 1-inch pieces. In a small bowl, combine the oil and vinegar with salt and pepper to taste. Add peas to quinoa along with the pumpkin seeds, chives and dressing; toss to combine. Serve at room temperature or slightly chilled.
Per serving: 333 calories, 10 grams protein, 19 grams fat (50% calories from fat), 2.7 grams saturated fat, 33 grams carbohydrate, no cholesterol, 28 milligrams sodium, 5 grams fiber.
Monday: Budget
Turn leftover turkey into economical and flavor-packed TURKEY TACO SALAD. Serve it with a LETTUCE WEDGE. For dessert, enjoy leftover STRAWBERRIES.
Plan
Make enough turkey taco salad for Tuesday.
Shopping List
extra-virgin olive oil, onion, chili powder, garlic, no-salt-added tomato sauce, coarse salt, pepper, lime, jalapeno pepper, cilantro, romaine, taco shell bowls, tomatoes, avocado, shredded cheddar or Mexican-blend cheese, lettuce.
TURKEY TACO SALAD
Servings: makes 8 servings
Prep time: 15 minutes
- 1 tablespoon plus 3/4 cup extra-virgin olive oil, divided
- 1 onion, finely chopped
- 2 tablespoons chili powder
- 5 cloves garlic, minced and divided
- 8 ounces cooked turkey
- 1 (8-ounce) can no-salt-added tomato sauce
- Coarse salt and pepper to taste
- 3 tablespoons fresh lime juice
- 1 fresh jalapeno pepper, stemmed, seeded and chopped
- 1/2 cup cilantro leaves
- 14 ounces romaine lettuce, torn into bite-size pieces
- 8 taco shell bowls
- 2 tomatoes, cored and chopped
- 1 avocado, halved, pitted and cut into 1/2-inch pieces
- 4 ounces (1 cup) shredded cheddar or Mexican-blend cheese
Heat 1 tablespoon oil in a large nonstick skillet on medium until shimmering. Add onion and chili powder; cook about 5 minutes or until softened. Stir in 4 teaspoons garlic; cook 30 seconds or until fragrant. Stir in turkey; cook 4 to 6 minutes or until lightly browned. Stir in tomato sauce; simmer 2 minutes or until slightly thickened. Season with salt and pepper to taste. With blender running, add cilantro and then remaining 3/4 cup oil and continue to process until smooth and emulsified, about 15 seconds. Toss lettuce with 1/2 cup dressing in bowl. Divide salad among taco shell bowls; top with turkey mixture and sprinkle with tomatoes, avocado and cheese. Drizzle with remaining dressing and serve. (Adapted from "The Chicken Bible," America's Test Kitchen.)
Per serving: 436 calories, 15 grams protein, 33 grams fat (71% calories from fat), 6.6 grams saturated fat, 42 grams carbohydrate, 38 milligrams cholesterol, 243 milligrams sodium, 5 grams fiber.
Tuesday: Heat and Eat
Don't you love it when a delicious leftover taco salad is ready for a fast dinner? To round out the meal, add PINTO BEANS. Refreshing PEACH SORBET is dessert.
Shopping List
pinto beans, peach sorbet.
Wednesday: Express
Please invite me for dinner when you have BLT PASTA. Cook 12 ounces rigatoni pasta according to directions. Drain and rinse under cold water. Transfer pasta to a large bowl. Meanwhile, cook 4 slices Canadian bacon on medium-high in a large skillet. Remove bacon to plate. Using the same skillet, reduce heat to medium, leaving any bacon drippings. Add 1 (5-ounce) package arugula and stir 45 seconds or until wilted. Transfer arugula to pasta bowl. To same skillet at medium heat, add 1 pint halved grape tomatoes and 1 1/2 teaspoons olive oil; cook 2 minutes. Add to pasta and arugula and toss. Chop the bacon and sprinkle over top. Season with pepper to taste, toss again and serve.
Add MIXED GREENS, if you like, and WHOLE-GRAIN BREAD. For a simple dessert, fresh TROPICAL FRUIT works well.
Shopping List
rigatoni pasta, Canadian bacon, packaged arugula, grape tomatoes, olive oil, pepper, mixed greens if desired, whole-grain bread, fresh tropical fruit.
Thursday: Kids
Make the kids happy and serve them CHICKEN TACOS. Heat 1 (5-ounce) package taco shells (10 shells) in oven as directed on package. Meanwhile, in a medium bowl, place 3 cups diced cooked chicken breast. Sprinkle with 1 (1.25-ounce) packet reduced-sodium taco seasoning mix; toss to coat. Microwave chicken, uncovered, on high (100% power) 2 to 3 minutes or until hot. Stir in 1/2 cup reduced-fat or regular ranch dressing. Spoon warm chicken mixture into heated shells. Top with shredded lettuce, diced tomatoes and shredded 50% reduced-fat cheddar cheese; serve.
Add a kid-favorite, CARROT STICKS, for munching. For dessert, have a slurp fest with POPSICLES.
Shopping List
taco shells, cooked chicken, reduced-sodium taco seasoning mix, reduced-fat or regular ranch dressing, lettuce, tomatoes, shredded 50% reduced-fat cheddar cheese, carrots, Popsicles.
Friday: Meatless
Look for frozen MUSHROOM BURGERS for an easy no-meat dinner. Serve on WHOLE-GRAIN BUNS with such favorite toppings as LETTUCE, TOMATO, LOW-FAT MAYONNAISE and MUSTARD. Add HASH BROWNS (from frozen) on the side. GRAPES are good for dessert.
Shopping List
frozen mushroom burgers, whole-grain buns, lettuce, tomato, low-fat mayonnaise, mustard, frozen hash browns, grapes.
Saturday: Easy Entertaining
Invite guests for CHICKEN WITH CHARRED ROSEMARY VINAIGRETTE. Add ROASTED RED POTATOES, a ROMAINE SALAD and SOURDOUGH BREAD. For dessert, top VANILLA ICE CREAM with CARAMEL SAUCE and TOASTED PECANS.
Shopping List
fresh rosemary, white wine vinegar, Dijon mustard, olive oil, coarse salt, pepper, frozen artichokes, cherry tomatoes, pitted Kalamata olives, capers, skinless bone-in chicken thighs, Canadian bacon or lean bacon, red potatoes, romaine, sourdough bread, vanilla ice cream, caramel sauce, pecans.
CHICKEN WITH CHARRED ROSEMARY VINAIGRETTE
Servings: makes 10 thighs
Prep time: 20 minutes
Cook time: 40 to 45 minutes
- 4 (4-inch) rosemary sprigs, divided
- 3 tablespoons white wine vinegar
- 1 tablespoon Dijon mustard
- 1/4 cup plus 1 tablespoon olive oil
- Coarse salt and pepper to taste
- 2 (10-ounce) packages frozen artichokes, thawed
- 1 pint cherry tomatoes
- 1/2 cup pitted Kalamata olives
- 1/2 cup rinsed capers
- 10 skinless bone-in chicken thighs
- 5 slices Canadian bacon or 5 slices lean bacon, halved
Heat oven to 375 degrees. Roast rosemary springs directly on oven rack for 5 minutes or until charred. Increase oven temperature to 425 degrees. Strip leaves; finely crush. Discard stems. In small bowl, whisk half the rosemary with the vinegar, mustard and 1/4 cup of the oil. Season with salt and pepper to taste; set aside. In a large bowl, toss the remaining chopped, charred rosemary leaves, the artichokes, tomatoes, olives and capers with 1 tablespoon olive oil. Season with coarse salt and pepper. Spread mixture evenly on a rimmed sheet pan covered with foil. Place chicken on pan. Top each piece with half a slice of bacon. Bake 35 to 40 minutes or until internal temperature reaches 165 degrees. Pass sauce at the table.
Per serving: 336 calories, 34 grams protein, 18 grams fat (49% calories from fat), 4 grams saturated fat, 9 grams carbohydrate, 161 milligrams cholesterol, 596 milligrams sodium, 5 grams fiber.