SUNDAY Family
Prepare Oven-Roasted Lemon Herb Spatchcock Chicken (see recipe). Accompany the juicy chicken with mashed potatoes and gravy and brussels sprouts garnished with crumbled bacon. Add dinner rolls. For dessert, coconut macaroons and orange sherbet are a perfect combination.
Plan ahead: Save enough chicken for Monday and enough sherbet for Friday.
Shopping list: Lemon, any fresh herbs, whole chicken to roast, butter, parsley, fresh rosemary, fresh oregano or fresh thyme, garlic, coarse salt, pepper, potatoes to mash, gravy, brussels sprouts, bacon, dinner rolls, coconut macaroons, orange sherbet.
MONDAY Heat and Eat
Cheesy chicken enchiladas make good use of leftovers. Preheat oven to 350 degrees. Combine 2 to 2 ½ cups shredded leftover chicken, 8 ounces reduced-fat shredded 4cheese Mexican blend, 1 2/3 cups plain low-fat yogurt, ¼ cup melted buttery spread (such as Smart Balance), ¼ cup chopped onion, 1 teaspoon minced garlic, ¼ teaspoon pepper, 1 can (10 ¾ ounces) condensed reduced-fat cream of chicken soup and 1 can (4 ounces) chopped green chiles (drained) in a large bowl. Remove 1 cup chicken mixture; set aside.
Divide remaining mixture and spread ½ cup in each of 8 whole-grain flour tortillas; roll. Place enchiladas seam-side down in a 13-by-9-inch baking dish coated with vegetable oil spray. Spread reserved 1 cup chicken mixture over enchiladas. Cover; bake in preheated oven 20 minutes. Uncover; sprinkle with ½ cup finely shredded 50%-light sharp cheddar cheese and ¼ cup sliced green onions. Bake 5 more minutes or until cheese melts.
Serve the creamy dish with a lettuce wedge. Enjoy blueberries for dessert.
Shopping list: Reduced-fat 4-cheese Mexican blend, plain low-fat yogurt, buttery spread (such as Smart Balance), onion, garlic, pepper, canned condensed reduced-fat cream of chicken soup, canned chopped green chiles, whole-grain flour tortillas, vegetable oil spray, 50%-light sharp cheddar cheese, green onions, lettuce, blueberries.
TUESDAY Meatless
Cannellini Beans with
Sautéed Fennel and Tomatoes (see recipe) is a delicious no-meat dish. Serve with tomato basil soup. Add crusty bread on the side. How about mango chunks for dessert?
Shopping list: Extravirgin olive oil, grape tomatoes, coarse salt, black pepper, fennel bulb, garlic, crushed red pepper, canned reduced-sodium cannellini beans, fresh basil, Parmigiano-Reggiano cheese, tomato basil soup, crusty bread, mangoes.
WEDNESDAY Budget
Red beans and rice keeps the food budget in line. In a 4-quart or larger slow cooker, combine 1 pound dried red kidney beans (picked over), ½ pound andouille smoked chicken sausage (thinly sliced), 3 sliced celery ribs, 1 chopped green bell pepper, 1 medium chopped onion, 3 cloves minced garlic, 1 tablespoon Creole seasoning and 7 cups hot water. Cover and cook on high 7
hours or until beans are tender.
Spoon over brown rice and garnish with sliced green onions. Serve with COLESLAW and baguettes. For dessert, banana pudding made with 1% milk will taste good.
Shopping list: Dried red kidney beans, andouille smoked chicken sausage, celery, green bell pepper, onion, garlic, Creole seasoning, brown rice, green onions, coleslaw, baguettes, banana pudding mix, 1% milk.
THURSDAY Express
This is a hot time of year for a cool summer salad platter. Arrange pickled beets, marinated vegetables, deli potato salad and deli chicken salad on a platter lined with lettuce. Serve with whole-grain bread . Juicy peaches are a delicious summertime dessert.
Shopping list: Pickled beets, marinated vegetables, deli potato and chicken salad, lettuce, whole-grain bread, fresh peaches.
FRIDAY Kids
Treat the kids (and the adults!) with these turkey burgers. In a medium bowl, combine 1 1/3 pounds ground turkey, 2 chopped green onions, 2 tablespoons white wine and herb chicken marinade, ½ teaspoon garlic powder and 1 teaspoon pepper. Divide into 5 (4inch) patties. Heat a castiron skillet coated in vegetable oil spray over medium-high heat. Cook patties 5 to 7 minutes per side or until no longer pink in the center. Serve on whole-grain buns with sliced tomatoes, sliced avocado, lettuce and low-fat mayonnaise.
Add frozen oven fries and steamed carrots. Scoop the leftover sherbet for dessert.
Shopping list: Ground turkey, green onions, white wine and herb chicken marinade, garlic powder, pepper, vegetable oil spray, whole-grain buns, tomatoes, avocado, lettuce, low-fat mayonnaise, frozen oven fries, carrots.
SATURDAY Easy Entertaining
Invite friends for Shrimp Piccata (see recipe). Serve it over rice. Add sugar snap peas, a red-tipped lettuce salad and sourdough bread.
Easy and elegant, tropical crepes are an impressive dessert. Combine 3 cups assorted sliced fresh fruits (such as mango, papaya, kiwi, peaches) with 2 tablespoons apricot preserves (or peach) and 2 tablespoons orange brandy (or almond liqueur). Let stand 30 minutes to several hours.
To assemble, spread ¼ cup of fruit mixture on each of 4 or 5 ready-to-eat crepes; roll. Spoon chocolate sauce over the crepes. Serve immediately. Tip: Look for the crepes in the produce department. Substitute brandy with 2 teaspoons brandy extract mixed with 2 tablespoons water.
Shopping list: Flour, no-salt-added lemon-pepper blend, uncooked medium or large shrimp (tails on), olive oil, garlic, dry white wine, no-saltadded chicken broth, lemons, capers, butter, parsley, rice, sugar snap peas, red-tipped lettuce, sourdough bread, assorted fresh fruits (such as mango, papaya, kiwifruit, peaches), apricot or peach preserves, orange brandy or almond liqueur, readyto-eat crepes, chocolate sauce.