7day menu planner
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:
With Confetti Pepper Butter