7day menu planner
over brown rice tossed with toasted walnuts. (Adapted from side dish, try Baked Artichokes and Spinach (see recipe) and add dinner rolls. For dessert, buy a cheesecake and top it with leftover blueberries. Pork With Apples and Sauerkraut
1 ½ pounds red potatoes, cut
into 1-inch pieces
2 pounds refrigerated sauerkraut, well-rinsed and drained (see note)
½ cup unsalted chicken broth 1 Granny Smith apple, unpeeled, cored and coarsely chopped
1 cup chopped onion
1 ½ pounds lean boneless
country-style pork ribs ½ pound kielbasa or Polish sausage, cut into 1 ½-inch pieces
¾ cup apple juice 3 tablespoons brown sugar 1 teaspoon caraway seeds 1 teaspoon ground mustard ½ teaspoon whole allspice
Place potatoes in a 4-quart or larger slow cooker. In a large bowl, mix sauerkraut, broth, apple and onion; spoon half over potatoes. Top with pork, kielbasa and remaining sauerkraut mixture. In small bowl, mix juice, brown sugar, caraway seeds, mustard and allspice. Lightly stir mixture into sauerkraut. Cover. Cook 8 hours on low or 4 hours on high or until meat and vegetables are tender. Makes 5 servings. Nutrition information: Each serving contains approximately 510 calories, 38 g protein, 19 g fat, 50 g carbohydrate, 126 mg cholesterol, 1,671 mg sodium and 9 g fiber. For a delicious Carbohydrate choices: 3 ½. Skip this recipe if you are on a sodium-restricted diet. Cured meats such as sausage and bacon, even reducedsodium versions, are very high in sodium, as is sauerkraut.
Creamy Vegetables With Pasta
8 ounces penne pasta 2 tablespoons water
2 cups shredded carrots
1 ½ cups frozen tiny green
peas
4 cloves garlic, minced 3 ounces Neufchatel cheese,
cut into cubes
on the plate to the skillet; simmer until chicken is cooked through and sauce is thickened, about 5 minutes. Meanwhile, add a generous ½ cup sliced green onions Coarse salt and pepper to
taste
Cook pasta according to package directions; drain and return to pot. Meanwhile, microwave water and carrots on 100 percent power for 5 minutes. Add peas and garlic to carrots and microwave on high for 4 minutes; drain. Add cheese and onions to pasta and mix well. Spoon vegetables over pasta; stir until cheese melts. Toss to coat. Salt and pepper to taste. Serve immediately. Makes 8 servings. Nutrition information: Each serving contains approximately 168 calories, 6 g protein, 3 g fat, 29 g carbohydrate, 8 mg cholesterol, 97 mg sodium and 3 g fiber. Carbohydrate choices: 2.
Baked Artichokes and Spinach
2 (10-ounce) packages frozen
chopped spinach 2 tablespoons butter
½ cup chopped green onions
and tops
1 (10-ounce) can water-packed quartered artichokes, drained and halved
1 cup reduced-fat sour cream ½ cup freshly grated parmesan
cheese, divided
Heat oven to 350 degrees. Microwave spinach according to package directions; squeeze dry. Meanwhile, melt butter in a large nonstick skillet on medium. Add green onions and cook 3 minutes or until softened. Add cooked spinach, artichokes, sour cream and ¼ cup of the cheese; mix well. Spoon into a 1 ½-quart baking dish coated with cooking spray. Top with remaining cheese. Bake 20 to 30 minutes or until bubbly. Makes 8 servings. Nutrition information: Each serving contains approximately 128 calories, 7 g protein, 8 g fat, 8 g carbohydrate, 28 mg cholesterol, 258 mg sodium and 3 g fiber. Carbohydrate choices: ½.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
The ABCs of Starting a Food Business, 9 a.m. March 15, and Running a Great
Farmers Market Booth, 1 p.m. March 15, Heifer International at 1 World Ave., in Little Rock. Local foods advocate and small business owner Martin Butts of Daytona, Fla., will lead both workshops. The workshops are free, but registration is required. To register, visit asbtdc.org/training/little-rock-events; for more information call (501) 683-7700.