Sunday: Family
What better way to enjoy family time than with Atlanta chef and cookbook author Virginia Willis' BASIL-PEACH CHICKEN BREASTS on the menu? Serve the summer combo with RICE and a SPINACH SALAD. Add BISCUITS. For dessert, buy or make a CARROT CAKE.
Plan
Save 2 servings chicken, 4 peach slices and some rice for Monday. Save enough cake for Tuesday.
Shopping List
boneless skinless chicken breasts, coarse salt, pepper, olive oil, shallot, fresh ginger, garlic, fresh basil, unsalted chicken broth, peaches, rice, fresh spinach, biscuits, carrot cake.
BASIL-PEACH CHICKEN BREASTS
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: about 25 minutes
- 3 boneless skinless chicken breasts (about 1 1/2 pounds)
- Coarse salt and freshly ground black pepper to taste
- 1 tablespoon olive oil
- 1 medium shallot, thinly sliced
- 1 teaspoon grated fresh ginger
- 2 cloves garlic, finely chopped
- 12 basil leaves, plus more for garnish
- 1 cup unsalted chicken broth
- 4 large peaches, peeled, pitted and sliced 1/4-inch thick (about 2 cups)
Heat oven to 350 degrees. Pat chicken dry on both sides with paper towels. Season on both sides with salt and pepper. Heat olive oil in a large ovenproof nonstick skillet on medium-high until simmering. Add chicken and cook about 2 minutes per side or until browned. Remove to plate; set aside. Decrease heat to medium; Add shallot; cook 3 minutes or until translucent. Add ginger and garlic; cook 45 seconds or until fragrant, stirring constantly. Add chopped basil, chicken broth and peaches. Return chicken to pan; turn to coat. Transfer to oven. Bake 15 minutes or until internal temperature of chicken registers 165 degrees. (Adapted from "Lighten Up, Y'all," Virginia Willis; Ten Speed Press, 2015.)
Per serving: 177 calories, 25 grams protein, 5 grams fat (28 percent calories from fat), 1 gram saturated fat, 6 grams carbohydrate, 73 milligrams cholesterol, 153 milligrams sodium, 1 gram fiber.
Monday: Heat and Eat
Make a CHICKEN, RICE AND PEACH SALSA WRAP using Sunday's leftovers. Chop and heat the chicken and add rice. Spoon onto a whole-grain flour tortilla and top with the chopped peaches mixed with red salsa; roll and eat. Serve with fresh CORN-ON-THE-COB and deli COLESLAW. A CANTALOUPE WEDGE makes a refreshing dessert.
Shopping List
whole-grain flour tortillas, red salsa, fresh corn-on-the-cob, deli coleslaw, cantaloupe.
Tuesday: Express
Make dinner easy tonight with SPAGHETTI WITH CREAMY TOMATO SAUCE. Heat 2 cups tomato-basil pasta sauce with 3/4 cup fat-free half-and-half (such as Land O' Lakes or another brand). Toss with drained spaghetti. Garnish with freshly grated parmesan cheese. Serve with a packaged GREENS SALAD and ITALIAN BREAD. Slice the leftover CAKE for dessert.
Shopping List
tomato-basil pasta sauce, fat-free half-and-half (such as Land O' Lakes or another brand), spaghetti, parmesan cheese, packaged greens salad, Italian bread.
Wednesday: Budget
Keep food costs down with GRILLED CHEESE AND TOMATO SANDWICHES for dinner. Serve with deli SOUP and a LETTUCE WEDGE. For dessert, PEACH ICE CREAM is what summer is all about.
Plan
Save enough ice cream for Friday.
Shopping List
any bread and cheese combo for sandwiches, tomatoes, deli soup, lettuce, peach ice cream.
Thursday: Kids
Serve the kids BURRITOS for dinner, which you can find in the frozen food case. Serve them with packaged SPANISH RICE. Up the vitamin C and add some crunch with RED BELL PEPPER RINGS. For dessert, FRESH PINEAPPLE with shredded COCONUT is good.
Plan
Save enough coconut for Friday.
Shopping List
frozen burritos, packaged Spanish rice, red bell peppers, fresh pineapple, coconut.
Friday: Meatless
Easy CRUSTLESS SPINACH QUICHE gives you a healthy dose of calcium along with great flavor. Serve with packaged COUSCOUS, a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Top leftover ICE CREAM with leftover toasted COCONUT.
Shopping List
cooking spray, canola oil, onion, frozen chopped spinach, 50 percent reduced-fat cheddar cheese, eggs, reduced-fat cottage cheese, cayenne pepper, coarse salt, nutmeg, packaged couscous, salad greens, whole-grain rolls.
CRUSTLESS SPINACH QUICHE
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 45 minutes; cooling time: 5 minutes
- 2 teaspoons canola oil
- 1 medium onion, chopped
- 1 (10-ounce) package frozen chopped spinach, thawed and drained
- 1 1/2 cups shredded 50 percent reduced-fat cheddar cheese
- 4 egg whites
- 2 whole eggs
- 1/3 cup reduced-fat cottage cheese
- 1/4 teaspoon cayenne pepper
- 1/8 teaspoon coarse salt
- 1/8 teaspoon nutmeg
Heat oven to 375 degrees. Coat a 9-inch pie pan with cooking spray. In a medium nonstick skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside. Sprinkle cheese in pie pan. Top with spinach/onion mixture. In a medium bowl, whisk egg whites, whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve.
Per serving: 225 calories, 24 grams protein, 12 grams fat (46 percent calories from fat), 5.6 grams saturated fat, 9 grams carbohydrate, 116 milligrams cholesterol, 537 milligrams sodium, 3 grams fiber.
Saturday: Easy Entertaining
Welcome your friends with MARGARITA BEEF.
Serve it with ORANGE SALSA. In a medium bowl, combine 2 diced peeled oranges, 1 small chopped red onion, 1 minced, seeded fresh jalapeno pepper, 1/4 cup chopped fresh cilantro, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano; mix well. Cover and refrigerate 1 hour.
On the side, add RICE, a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a CHOCOLATE MERINGUE PIE for dessert.
Shopping List
frozen orange juice concentrate, tequila, limes, fresh ginger, olive oil, garlic, coarse salt, dried oregano, cayenne pepper, beef top-round steak, oranges, red onion, fresh jalapeno pepper, fresh cilantro, rice, baby romaine, sourdough bread, chocolate meringue pie.
MARGARITA BEEF
Servings: makes 6 servings
Prep time: 10 minutes; marinating time: 6 hours to overnight
Cook time: 16 to 18 minutes
- 2/3 cup frozen (thawed) orange juice concentrate
- 1/2 cup tequila or water
- 1/3 cup fresh lime juice
- 2 tablespoons chopped fresh ginger
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon coarse salt
- 1 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper
- 1 1/2- to 1 3/4-pound beef top-round steak, cut 1-inch thick
In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade; turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally.
Remove steak; discard marinade. Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve.
Per serving: 185 calories, 25 grams protein, 8 grams fat (41 percent calories from fat), 3 grams saturated fat, 1 gram carbohydrate, 71 milligrams cholesterol, 370 milligrams sodium, no fiber.