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: su­san@7day­menu.com

SUN­DAY: For a spe­cial fam­ily meal, serve Steak au Poivre With Mush­room Sauce (see recipe), along with mashed pota­toes, steamed fresh zuc­chini and din­ner rolls. Make or buy a peach cob­bler for dessert and top it with a dab of vanilla ice cream. Plan ahead: Save 2 steaks and pre­pare 3 ex­tra cups mashed pota­toes for Mon­day.

MON­DAY: Use left­over steak for Beef and Potato Que­sadil­las. Chop 2 left­over steaks; set aside. Com­bine left­over mashed pota­toes, ½ cup chopped red bell pep­per and ½ tea­spoon gar­lic pow­der. Mi­crowave on high (100 per­cent power) 3 min­utes or un­til hot. Add steak and mix well. Di­vide mix­ture and spread on half of 4 (10-inch) flour tor­tillas to within ½ inch of edge. Sprin­kle each tor­tilla with

¼ cup shred­ded Mex­i­can-blend cheese. Fold over and coat both sides with cook­ing spray. Heat a large skil­let on medium-high; add 2 tor­tillas (coated side down) and cook 4 to 5 min­utes on each side or un­til golden and crispy. Re­peat with 2 more que­sadil­las. Serve with your fa­vorite salsa, along with deli car­rot salad. Fresh blue­ber­ries are your dessert.

Plan ahead: Save enough car­rot salad for Fri­day. Cook Tues­day’s rice tonight.

TUES­DAY: Con­trol food costs with Fried Rice. Heat 1 ta­ble­spoon peanut oil in large skil­let or wok on medium-high. Add 1 clove minced gar­lic; stir-fry 30 sec­onds. Add 1 cup (about 4 ounces) thinly sliced napa cab­bage, ¾ cup fresh or frozen peas (thawed) and ⅓ cup diced ham (or other cooked meat). Stir-fry 30 sec­onds. Add 4 cups chilled cooked rice,

⅓ cup sliced green onions and 1 ta­ble­spoon low-sodium soy sauce. Stir-fry 2 min­utes. Push rice to one side of skil­let. Pour in 3 lightly beaten eggs. Cook, with­out stir­ring, for 30 sec­onds. Con­tinue stir-fry­ing by com­bin­ing eggs with rice mix­ture, un­til eggs are thick­ened and no vis­i­ble liq­uid egg re­mains. Spoon onto serv­ing plat­ter and gar­nish with sliced onion tops. Serve with a spinach salad and se­same bread sticks. En­joy apri­cots for dessert.

WED­NES­DAY: For a quick meal, make deli Seafood Salad Sand­wiches. Serve with tomato basil soup and crack­ers. Slice wa­ter­melon for dessert.

THURS­DAY: “Yum, yum, good!” will be the re­sponse to Onion Pie (see recipe). Serve with steamed fresh broc­coli and sliced toma­toes. Cool off with a small serv­ing of straw­berry ice cream for dessert.

Plan ahead: Save enough ice cream for Fri­day.

FRI­DAY: Bring on Kiwi Peanut But­ter Wraps for kids’ night. For 1 serv­ing: Spread a small flour tor­tilla with peanut but­ter. Top the near­est half of the tor­tilla with about 2 ta­ble­spoons of whipped cream cheese and diced kiwi. Roll up like a bur­rito and en­joy. Serve with left­over car­rot salad. Oat­meal cook­ies are dessert. SATUR­DAY: It’s sim­ple, and it’s good: two rea­sons to in­vite friends for Span­ish Chicken Skil­let (see recipe). Serve with brown rice, fresh green beans, mixed salad greens and sour­dough bread. Buy a cheese­cake and top with fresh rasp­ber­ries for dessert.


Steak au Poivre With Mush­room Sauce

6 (6- to 8-ounce), ¾ -inchthick bone­less steaks (your choice)

1 tea­spoon coarse salt, di­vided


2 tea­spoons cracked black


1 ta­ble­spoon but­ter 1 ta­ble­spoon olive oil

12 ounces sliced fresh mush­rooms ½ cup finely chopped shal­lots ½ tea­spoon dried thyme

1 cup dry ver­mouth or white wine (or un­salted chicken broth)

Sprin­kle half the salt and all the pep­per over the steaks.

In a large skil­let, heat but­ter and olive oil on medium. Add steaks; cook over medium heat 6 to 14 min­utes, turn­ing once or twice (de­pend­ing on type) for medium-rare to medium. Re­move steak to a plat­ter; cover to keep warm. To same skil­let, add mush­rooms, shal­lots, thyme and re­main­ing salt; cook and stir over medium-high heat 5 min­utes or un­til mush­rooms are golden. Add ver­mouth, wine or broth, deglaz­ing pan; sim­mer to re­duce liq­uid to half. Spoon sauce over 4 steaks. Re­serve 2 steaks for later.

Makes 4 serv­ings, plus 2 ex­tra steaks.

Nu­tri­tion in­for­ma­tion: Each serv­ing con­tains ap­prox­i­mately 334 calo­ries, 39 g pro­tein, 14 g fat, 7 g car­bo­hy­drate, 106 mg choles­terol, 528 mg sodium and 2 g fiber.

Car­bo­hy­drate choices: ½ .

Onion Pie

1 re­frig­er­ated pie crust (from a

15-ounce pack­age) 1 ta­ble­spoon but­ter

2 cups chopped sweet onion

such as Vi­dalia

1 (8-ounce) pack­age soft­ened

neufcha­tel cream cheese 1 egg ½ cup 1 per­cent milk ½ tea­spoon coarse salt Dash of hot sauce

Heat oven to 350 de­grees. Place crust in a 9-inch pie plate; set aside.

Melt but­ter in a large skil­let on medium. Add onion; cook 5 to 7 min­utes or un­til soft­ened, but not browned, stir­ring oc­ca­sion­ally. Spoon onion into pie crust.

In a medium bowl, beat cheese and egg with elec­tric mixer un­til smooth. Blend in milk, salt and hot sauce. Pour mix­ture over onion. Bake 45 min­utes or un­til set. Let stand 10 min­utes be­fore serv­ing. Makes 6 wedges. Nu­tri­tion in­for­ma­tion: Each serv­ing con­tains ap­prox­i­mately 300 calo­ries, 8 g pro­tein, 20 g fat, 23 g car­bo­hy­drate, 68 mg choles­terol, 547 mg sodium and 1 g fiber. Car­bo­hy­drate choices: 1 ½ .

Span­ish Chicken Skil­let

¼ cup flour

2 tea­spoons pa­prika

½ tea­spoon gar­lic pow­der 1 tea­spoon coarse salt 1 tea­spoon thyme

¼ tea­spoon pep­per

6 (5- to 6-ounce) bone­less

skin­less chicken breasts 2 ta­ble­spoons olive oil

1 large green bell pep­per, cut

into thin strips

1 large onion, cut into ½ -inch


1 (14.5-ounce) can no-saltadded diced toma­toes, undrained ½ cup no-salt-added chicken broth ½ tea­spoon crushed red pep­per

In a pie plate, mix to­gether flour, pa­prika, gar­lic pow­der, salt, thyme and pep­per. Coat chicken with 2 ta­ble­spoons of mix­ture, re­serv­ing the rest.

Heat oil in a large skil­let on medium-high. Add chicken; cook 3 min­utes per side or un­til browned. Re­move from skil­let; cover to keep warm. Add bell pep­per and onion; cook and stir 8 min­utes or un­til soft­ened. Stir in toma­toes, broth and re­main­ing flour mix­ture. Bring to boil, stir­ring fre­quently. Add red pep­per. Re­turn chicken and ac­cu­mu­lated liq­uid to skil­let. Re­duce heat to low, cover and sim­mer 10 min­utes or un­til chicken is cooked through. Makes 6 serv­ings. Nu­tri­tion in­for­ma­tion: Each serv­ing con­tains ap­prox­i­mately 261 calo­ries, 32 g pro­tein, 8 g fat, 13 g car­bo­hy­drate, 91 mg choles­terol, 506 mg sodium and 2 g fiber.

Car­bo­hy­drate choices: 1.

Cour­tesy of McCormick

Span­ish Chicken Skil­let

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