7day menu plan­ner

Northwest Arkansas Democrat-Gazette - - STYLE - SU­SAN NI­CHOL­SON Grilled Corn-on-the-Cob su­san@7day­menu.com

SUN­DAY: Pre­pare a baked turkey breast ac­cord­ing to di­rec­tions on the pack­age. Pair it with Coun­try­side White Beans and Ar­ti­chokes (see recipe). Add salad greens sprin­kled with pis­ta­chios. Buy a choco­late layer cake for dessert.

Plan ahead: Save enough turkey and cake for Mon­day.

MON­DAY: Use the turkey left­overs for Turkey En­chi­ladas With Av­o­cado Corn Salad. Heat oven to 400 de­grees. Coat a 7-by-11-inch bak­ing dish with cook­ing spray. Mi­crowave 8 flour tor­tillas as pack­age di­rects un­til soft­ened. Di­vide 2 cups shred­ded cooked turkey and ¾ cup shred­ded Mex­i­can-blend cheese among tor­tillas. Roll and place seam-side down in dish. Pour 1 (10-ounce) can en­chi­lada sauce over tor­tillas; top with ¼ cup more cheese. Bake 8 to 10 min­utes or un­til hot. Mean­while, com­bine 1 av­o­cado (pit­ted, peeled and diced), 1 pint grape toma­toes (halved or quar­tered), 2 cups cooked fresh corn, 1 ta­ble­spoon fresh lime juice, coarse salt and pep­per to taste; toss to mix. Serve with en­chi­ladas. Add a ro­maine salad. Slice the left­over cake and serve with fresh cher­ries for dessert.

TUES­DAY: Tortellini With Ham and Peas is fast and easy. Cook 1 (9-ounce) pack­age re­frig­er­ated mush­room tortellini (or an­other fla­vor) ac­cord­ing to di­rec­tions; drain. Mean­while, com­bine ¾ cup sun-dried tomato Al­fredo sauce, 1 cup cooked green peas and ½ cup diced ham; mix well. Pour over tortellini and toss to mix. Serve with pack­aged spinach and gar­lic bread. Sliced can­taloupe is a re­fresh­ing dessert.

WED­NES­DAY: For a fla­vor­packed, no-meat din­ner, you’ll like Sea­soned Black Beans (see recipe). Serve them over brown rice and gar­nish with plain yo­gurt. Serve with mixed salad greens, sliced av­o­ca­dos and some flat­bread. Try fresh plums for dessert. THURS­DAY: Mango Que­sadil­las are a good din­ner for kids and an easy way to en­cour­age them to eat more fruit. Heat a large skil­let on medium. Coat one side of 6 (8-inch) flour tor­tillas with cook­ing spray. Place un­coated side down in skil­let. Heat 15 sec­onds or un­til heated through. Flip tor­tilla, re­duce heat to low, and sprin­kle with 1 ½ cups shred­ded ched­dar cheese, ¼ cup finely chopped onion and 2 cups chopped mango, leav­ing ½ inch mar­gin around edges. Sprin­kle top with pinch ground cumin and pinch chile pow­der. When the cheese has melted, flip one half of the tor­tilla over the other half. Re­move from skil­let; cut into wedges. Re­peat with re­main­ing tor­tillas. On the side, add car­rot sticks to munch on. Make choco­late pud­ding for dessert. FRI­DAY: You won’t put too much strain on the bud­get with Spicy Peanut Sauce Over Pasta Shells for din­ner. Cook 8 ounces (any) small pasta shells ac­cord­ing to di­rec­tions; drain. Set aside. Mean­while, in a large bowl, com­bine 1 ¼ to 1 ½ cups peanut (or sa­tay) sauce, 2 cups shred­ded cooked chicken, 1 cup shred­ded car­rots, 3 sliced green onions and ½ seed­less cu­cum­ber (chopped). Add to cooked pasta; toss to mix. Sprin­kle with chopped peanuts, if de­sired. Serve with a let­tuce wedge and whole-grain rolls. Water­melon slices are a hy­drat­ing dessert.

SATUR­DAY: Your friends will love grilled burg­ers (us­ing lean ground beef) on sesame seed buns. Top them with cheese and add let­tuce, toma­toes, mus­tard, may­on­naise and pick­les. Serve with Grilled Corn-on-the-Cob With Con­fetti Pep­per But­ter (see recipe) and coleslaw. What’s more ap­pro­pri­ate for dessert with this meal than fresh peach cob­bler topped with a dab of vanilla ice cream?


Coun­try­side White Beans and Ar­ti­chokes

2 (15-ounce) cans can­nellini beans (or about 3 cups cooked), rinsed

1 (14-ounce) can quar­tered ar­ti­chokes, drained

¾ cup ripe olives, quar­tered

¾ cup un­salted chicken broth

½ cup oil-packed sun-dried toma­toes, drained and thinly sliced

1 ta­ble­spoon PLUS

1 ½ tea­spoons Di­jon mus­tard

1 ½ tea­spoons dried OR 1 ½ ta­ble­spoons fresh mar­jo­ram, di­vided use

Ground black pep­per to taste

¼ cup un­sea­soned bread crumbs

1 ta­ble­spoon ex­tra-vir­gin olive oil

In a medium saucepan, com­bine beans, ar­ti­chokes, olives, broth, toma­toes, mus­tard and ½ tea­spoon mar­jo­ram; mix well. Bring to boil on medi­umhigh; sim­mer 3 or 4 min­utes or un­til hot. Sea­son with pep­per to taste. Spoon into a 7-by-11inch bak­ing dish coated with cook­ing spray; set aside. In a small bowl, com­bine bread crumbs, olive oil and re­main­ing mar­jo­ram; mix well. Sprin­kle evenly over top of tomato mix­ture. Broil 1 minute or un­til golden.

Makes 8 serv­ings. Nu­tri­tion in­for­ma­tion: Each serv­ing (pre­pared with re­duced-sodium beans) con­tains ap­prox­i­mately 160 calo­ries, 6 g pro­tein, 5 g fat, 23 g car­bo­hy­drate, no choles­terol, 503 mg sodium and 6 g fiber.

Car­bo­hy­drate choices: 1 ½.

Sea­soned Black Beans

1 medium onion, chopped ½ medium green bell pep­per, chopped

2 tea­spoons olive oil

2 cloves gar­lic, minced

1 ½ cups coarsely chopped zuc­chini

1 cup coarsely chopped toma­toes

1 tea­spoon dried tar­ragon or 1 ta­ble­spoon chopped fresh

1 tea­spoon dried oregano or 1 ta­ble­spoon fresh 2

ta­ble­spoons chopped fresh basil or 2 tea­spoons dried

Coarse salt to taste

½ tea­spoon black pep­per

1 (15-ounce) can black beans (or 1 ¾ cups cooked), rinsed

In a 3-quart mi­crowave-safe bak­ing dish, com­bine onion, bell pep­per, oil and gar­lic. Cover and mi­crowave on high (100 per­cent power) 3 to 5 min­utes or un­til veg­eta­bles are soft­ened. Add zuc­chini, toma­toes, tar­ragon, oregano, basil, salt and pep­per; stir and cover. Cook on high 4 min­utes. Add beans; stir and cover. Cook on high 4 to 6 min­utes or un­til heated through. Let stand 2 min­utes and serve.

Makes 6 serv­ings.

Nu­tri­tion in­for­ma­tion: Each serv­ing (pre­pared with re­duced­sodium beans) con­tains ap­prox­i­mately 95 calo­ries,

5 g pro­tein, 2 g fat, 17 g car­bo­hy­drate, no choles­terol, 76 mg sodium and 6 g fiber.

Car­bo­hy­drate choices: 1.

Grilled Corn-on-the-Cob With Con­fetti Pep­per But­ter

1 ta­ble­spoon olive oil

3 mini red, yel­low and or­ange bell pep­pers, seeded and finely chopped (See note)

1 clove gar­lic, minced

½ cup un­salted but­ter (at room tem­per­a­ture)

1 ta­ble­spoons finely chopped flatleaf pars­ley

¼ tea­spoon coarse salt

8 ears corn-on-the-cob, shucked, with silk re­moved

Heat oil in a small saucepan on medium; cook pep­pers and gar­lic to­gether 2 min­utes or un­til the pep­pers are just start­ing to soften. Re­move from heat; cool to room tem­per­a­ture. In a bowl, us­ing a fork, mash the pep­pers with the but­ter, pars­ley and salt un­til well blended. Spoon but­ter into a bowl, cover with plas­tic wrap. Chill com­pletely un­til serv­ing time.

Grill corn on a medium-hot fire 5 to 6 min­utes, turn­ing fre­quently to cre­ate grill marks all over. Serve on a plat­ter and slather with the pep­per but­ter. Makes 8 ears of corn. Note: The mini pep­pers are usu­ally sold in bags. Choose the col­ors you like.

Recipe adapted from Red,

White and ’Que by Karen Adler and Ju­dith Fer­tig

Nu­tri­tion in­for­ma­tion: Each ear of corn con­tains ap­prox­i­mately 88 calo­ries,

3 g pro­tein, 1 g fat, 19 g car­bo­hy­drate, no choles­terol, 15 mg sodium and 2 g fiber. Car­bo­hy­drate choices: 1. Nu­tri­tion in­for­ma­tion: Each ta­ble­spoon of but­ter con­tains ap­prox­i­mately 81 calo­ries, no pro­tein, 9 g fat, 1 g car­bo­hy­drate, 20 mg choles­terol, 42 mg sodium and no fiber. Car­bo­hy­drate choices: 0.

Su­san Ni­chol­son is an At­lanta-based cook­book au­thor and reg­is­tered di­eti­tian. She can be reached by email:

Cour­tesy of Run­ning Press

With Con­fetti Pep­per But­ter

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