7day menu plan­ner

Northwest Arkansas Democrat-Gazette - - STYLE - SU­SAN NI­CHOL­SON Su­san Ni­chol­son is an At­lanta-based cook­book au­thor and reg­is­tered di­eti­tian. She can be reached by email:

SUN­DAY: For a sim­ple sum­mer meal on fam­ily day, buy a smoked turkey breast and serve it with deli broc­coli salad. Make your own mac­a­roni salad and add crusty bread. Co­conut cake is dessert.

Plan ahead: Save enough turkey, mac­a­roni salad and cake for Mon­day.

MON­DAY: Use the left­over turkey to make this easy Cobb Salad Supreme With Turkey and Beets (see recipe). Add left­over mac­a­roni salad and whole-grain rolls on the side. Cut some left­over cake for dessert. TUES­DAY: The kids will en­joy Mexican Tor­tilla Soup. Brown 1 pound lean ground beef and drain. Add 2 (16-ounce) jars of chunky salsa, 2 (14-ounce) cans beef broth and 1 cup frozen corn. Bring to a boil. Re­duce heat to low; sim­mer 5 min­utes or un­til heated through. Serve, topped with crushed baked tor­tilla chips. Add cheese toast and a chopped let­tuce salad. Sliced can­taloupe is good for dessert.

WED­NES­DAY: Whole-Wheat Pasta Pri­mav­era (see recipe) is packed with nu­tri­ents and fiber and makes a fla­vor­ful nomeat meal. Serve it with mixed greens and gar­lic bread. Pa­paya is just right for dessert. THURS­DAY: Make din­ner quick with Corned Beef-Wich With Horseradish Slaw. Layer thinly sliced corned beef on dark rye or pumper­nickel bread and top with a mix­ture of pack­aged coleslaw mix, thin red bell pep­per strips and pre­pared vi­nai­grette ac­cented with pre­pared horseradish. Serve with baked chips and dill pick­les. How about nec­tarines for dessert?

FRI­DAY: Eco­nom­i­cal Turkey Taco Skil­let is a good way to pro­tect the food bud­get. In a large skil­let, cook 1 pound ground turkey un­til no longer pink; drain. Add 1 (10 ¾-ounce) can con­densed tomato soup, 1 cup pi­cante sauce, ½ cup wa­ter, 8 corn tor­tillas (cut into 1-inch pieces) and ½ cup shred­ded ched­dar cheese. Cover and cook on low for 5 min­utes or un­til hot. Top with an­other ½ cup cheese and serve. Add steamed fresh broc­coli and a romaine salad. Peaches make a good dessert.

SATUR­DAY: En­ter­tain friends and serve them Tilapia on Mush­room and Ar­ti­choke Cous­cous (see recipe). Serve with snow peas, a red-tip let­tuce salad and baguettes. Buy fruit tarts for dessert.

Cobb Salad Supreme With Turkey and Beets

4 cups packed (6 ounces)

shred­ded romaine let­tuce 1 cup diced left­over cooked turkey (or cooked chicken breast, if de­sired) ¾ cup sliced pick­led beets, drained ⅓ cup drained Hol­land-style whole onions (from a jar) ⅓ cup crum­bled, cooked ba­con or ba­con bits ⅓ cup crum­bled blue cheese 1 hard-cooked egg, chopped ⅓ cup pre­pared light vi­nai­grette or Caesar salad dress­ing

Gar­lic crou­tons (op­tional)

Di­vide let­tuce evenly among 4 in­di­vid­ual plates or bowls. Ar­range diced turkey in a row down cen­ter of the let­tuce. Ar­range beets and onions in rows on each side of diced turkey. Top with ba­con, blue cheese and chopped egg. Cover and re­frig­er­ate up to 4 hours, if de­sired. To serve, driz­zle with dress­ing and top with crou­tons, if de­sired.

Makes 4 serv­ings. Nutri­tion in­for­ma­tion: Each serv­ing con­tains ap­prox­i­mately 238 calo­ries, 20 g pro­tein, 13 g fat, 10 g car­bo­hy­drate, 96 mg choles­terol, 977 mg sodium and 2 g fiber.

Car­bo­hy­drate choices: 1.

Whole-Wheat Pasta Pri­mav­era

8 ounces whole-wheat or multi­grain spaghetti ⅓ cup teriyaki mari­nade or sauce (or all-pur­pose Asian sauce)

1 ta­ble­spoon dry sherry 2 ta­ble­spoons wa­ter 2 ta­ble­spoons canola or chile oil (see note) ¾ pound fresh as­para­gus, cut di­ag­o­nally in 2-inch pieces 1 medium car­rot, cut into

match­stick pieces

1 medium onion, sliced 1 yellow squash, cut into

match­stick pieces

8 ounces sliced fresh

mush­rooms

1 ta­ble­spoon dark or roasted sesame oil

Cook spaghetti ac­cord­ing to pack­age di­rec­tions; drain.

Mean­while, com­bine teriyaki mari­nade, sherry and wa­ter. Heat oil in a large skil­let or wok on medium-high; add as­para­gus, car­rot and onion; stir-fry 2 min­utes. Add squash; stir-fry 1 minute. Add mush­rooms; stir-fry 2 min­utes longer. Add teriyaki mari­nade mix­ture; cook, stir­ring, un­til sauce comes to a boil. Stir in cooked pasta to com­bine. Re­move from heat and stir in sesame oil; serve im­me­di­ately.

Note: Use chile oil for a spicier fla­vor.

Makes 4 serv­ings. Nutri­tion in­for­ma­tion: Each serv­ing con­tains ap­prox­i­mately 376 calo­ries, 16 g pro­tein, 12 g fat, 53 g car­bo­hy­drate, no choles­terol, 848 mg sodium and 9 g fiber.

Car­bo­hy­drate choices: 3½.

Tilapia on Mush­room and Ar­ti­choke Cous­cous

1 pound fresh sliced white or

cri­m­ini mush­rooms 2 (6-ounce) jars quar­tered mar­i­nated ar­ti­choke hearts, undrained

1½ cups wa­ter

1 cup cous­cous

1 ta­ble­spoon in­stant minced onion ½ tea­spoon coarse salt

4 (4- to 6-ounce) tilapia filets 1½ cups coarsely chopped

fresh toma­toes Chopped fresh pars­ley for

gar­nish

In a large skil­let, com­bine mush­rooms, undrained ar­ti­choke hearts, wa­ter, cous­cous, in­stant onion and salt.

Ar­range tilapia over mix­ture; top with toma­toes. Bring to a boil; re­duce heat to low and sim­mer, cov­ered, 10 to 12 min­utes or un­til cous­cous ab­sorbs liq­uid and fish is opaque through­out. Sprin­kle with chopped fresh pars­ley and serve im­me­di­ately. Makes 4 serv­ings. Nutri­tion in­for­ma­tion: Each serv­ing con­tains ap­prox­i­mately 372 calo­ries, 33 g pro­tein, 9 g fat, 47 g car­bo­hy­drate, 57 mg choles­terol, 558 mg sodium and 7 g fiber.

Car­bo­hy­drate choices: 3. su­san@7day­menu.com

Cour­tesy of Aunt Nel­lie’s/Seneca Foods Corp.

Cobb Salad Supreme With Turkey and Beets

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