7day menu plan­ner

Northwest Arkansas Democrat-Gazette - - STYLE - SU­SAN NICHOLSON su­san@7day­menu.com

SUN­DAY: Pre­pare your bone­less leg of lamb for fam­ily day. Serve with Baked Di­jon Potato Wedges. Heat oven to 400 de­grees.

Cut 4 medium red pota­toes into wedges. In a medium bowl, com­bine 2 ta­ble­spoons Di­jon mus­tard, 1 ½ tea­spoons pa­prika, 1 tea­spoon cumin and ½ tea­spoon gar­lic pow­der; mix well. Add pota­toes to bowl; toss to coat. Spread pota­toes in a sin­gle layer on bak­ing sheet cov­ered with non­stick foil. Bake 15 min­utes; turn pota­toes. Bake 10 to 15 more min­utes or un­til ten­der. Add fresh green beans, a spinach salad and sour­dough bread. Fresh straw­ber­ries topped with whipped cream are dessert. Plan ahead: Save enough cooked lamb, green beans and straw­ber­ries for Mon­day. MON­DAY: Lamb, Green Beans and Gnoc­chi make good use of leftovers. Cook gnoc­chi ac­cord­ing to pack­age di­rec­tions; drain. In same pot, heat a lit­tle canola oil. Add some minced gar­lic and cook un­til golden. Add chopped leftover lamb, leftover green beans and gnoc­chi; toss to coat and heat through. Serve with mixed salad greens and gar­lic bread. Sprin­kle chia seeds over leftover straw­ber­ries for dessert.

Tip: Chia seeds are the tiny black seeds of the chia plant and are high in man­ganese, phos­pho­rus, cop­per, se­le­nium, iron, mag­ne­sium and cal­cium. Look for them with the health foods or on the spice aisle at the gro­cery store.

TUES­DAY: Skip meat for TexMex Lay­ered Bean Salad. In a 3½-quart-size, straight-sided salad bowl, layer salad as fol­lows: 1 large red or yel­low bell pep­per (seeded and chopped),

⅓ cup red onion (chopped), 1 (16-ounce) bag ice­berg let­tuce, car­rot and cab­bage salad mix (or make your own), 1 cup shred­ded Mex­i­can cheese blend, 2 (15-ounce) cans three-bean salad, drained. Set aside. Mix to­gether ½ cup may­on­naise, ½ cup sour cream and 2 ta­ble­spoons finely chopped chipo­tle pep­pers in adobo sauce. Spread over top of salad. Cover and re­frig­er­ate up to 8 hours. Just be­fore serv­ing, sprin­kle top with ½ cup crum­bled tor­tilla chips and 1 sliced av­o­cado. Add crusty rolls. Fresh nec­tarines are al­ways a wel­come dessert. WED­NES­DAY: Turn or­di­nary roasted chicken into Ro­tis­serie Chicken With Apri­cot Glaze. Heat oven to 350 de­grees. Heat 1 ta­ble­spoon olive oil in a small pan on medium-high; add 2 thinly sliced shal­lots and cook 3 to 5 min­utes or un­til soft­ened. Stir in ½ cup apri­cot pre­serves, 1 ta­ble­spoon fresh lemon juice, ½ tea­spoon hot sauce and ¼ tea­spoon Cre­ole sea­son­ing. Re­duce heat to low and cook 5 min­utes or un­til heated. Brush glaze over 1 plain deli roast chicken. Place it on rack of non­stick foil-lined roast­ing pan. Bake 15 min­utes. Serve with

Tex-Mex Lay­ered Bean Salad

pota­toes o’brien, pack­aged salad greens and bis­cuits. En­joy fresh trop­i­cal fruit for dessert. THURS­DAY: Eco­nom­i­cal meat­loaf is al­ways wel­come at our ta­ble, and Dear Abby’s Meat­loaf (see recipe) has made a lot of read­ers happy over the years. It’s packed with fla­vor and easy on the bud­get. Serve it with mashed pota­toes, fresh zuc­chini, a let­tuce wedge and whole-grain rolls. Fresh blue­ber­ries topped with whipped cream are dessert. FRI­DAY: No kid will be able to resist Soft and Crunchy Tacos (see recipe). Serve them with corn-on-the-cob. How about fresh peaches for dessert, sprin­kled with toasted co­conut? SATUR­DAY: Serve your guests Warm Greek Shrimp Salad (see recipe) for a sum­mer­time treat. Add cous­cous and flat­bread. Start your meal with your gaz­pa­cho. For dessert, pair choco­late wafer cook­ies with fresh rasp­ber­ries.

THE RECIPES Dear Abby’s Meat­loaf

2 pounds lean ground beef (see

notes)

1 cup sea­soned Ital­ian bread

crumbs

½ cup finely chopped onion ⅓ cup ketchup ⅓ cup water

1 tea­spoon gar­lic pow­der

2 eggs

Ground black pep­per to taste and coarse salt, if de­sired (see notes)

4 strips ba­con, if de­sired

Heat oven to 350 de­grees. In a large bowl, com­bine all in­gre­di­ents ex­cept ba­con. Shape meat mix­ture into a loaf and place in a 9-by-5-inch pan. Ar­range ba­con strips on top of loaf. Bake 60 min­utes or un­til in­ter­nal tem­per­a­ture is 160 de­grees.

Makes 10 slices. Notes: For test­ing pur­poses, I used 93 per­cent lean ground beef, ½ tea­spoon pep­per and no salt.

Nu­tri­tion in­for­ma­tion: Each slice con­tains ap­prox­i­mately 227 calo­ries, 23 g pro­tein, 10 g fat, 11 g car­bo­hy­drate, 92 mg choles­terol, 428 mg sodium and 1 g fiber.

Car­bo­hy­drate choices: 1.

Soft and Crunchy Tacos

8 taco shells 8 fa­jita-size whole-wheat flour

tor­tillas

1 cup shred­ded ched­dar

cheese, di­vided use

1 pound lean ground beef 1 (1.25-ounce) packet taco

sea­son­ing mix

¾ cup water

1 cup shred­ded ro­maine

1 cup taco sauce

Heat oven to 375 de­grees. Put taco shells on a bak­ing sheet; spread tor­tillas on an­other bak­ing sheet. Sprin­kle each tor­tilla with 1 ta­ble­spoon cheese; set aside. Heat a large non­stick skil­let on medium and add beef; cook 5 min­utes or un­til no longer pink; drain. Stir in taco sea­son­ing mix and water. Sim­mer, un­cov­ered, stir­ring oc­ca­sion­ally, 3 min­utes or un­til slightly thick­ened.

Mean­while, put bak­ing sheets in oven; bake 3 min­utes or un­til cheese melts. Cen­ter a taco shell in each flour tor­tilla and bring up sides of tor­tillas. Fill tacos with beef mix­ture, then ro­maine, re­main­ing cheese and taco sauce. Serve im­me­di­ately. Makes 8 tacos. Nu­tri­tion in­for­ma­tion: Each taco (pre­pared with re­duced-fat cheese and re­duced-sodium sea­son­ing) con­tains ap­prox­i­mately 287 calo­ries, 16 g pro­tein, 9 g fat, 33 g car­bo­hy­drate, 36 mg choles­terol, 807 mg sodium and 2 g fiber.

Car­bo­hy­drate choices: 2.

Warm Greek Shrimp Salad

1 (8- to 10-ounce) pack­age

baby spinach leaves

1 small red onion, chopped 1 medium red bell pep­per,

chopped

1 pound large un­cooked

shrimp, peeled

½ cup Greek-style vinai­grette (or an­other vinai­grette), di­vided use ⅓ cup halved kala­mata olives 1 ta­ble­spoon fresh lemon juice 2 tea­spoons grated lemon zest

(yel­low part only) Crum­bled feta cheese for

gar­nish

Place spinach in a large salad bowl; set aside.

Heat a large skil­let on medium-high. Add onion and pep­per; cook 4 min­utes or un­til soft­ened. Add shrimp and ¼ cup dress­ing. Cook 3 min­utes or un­til shrimp are just opaque. Re­move from heat. Stir in olives, re­main­ing dress­ing, lemon juice and lemon zest. Im­me­di­ately pour over the spinach; toss to coat and slightly wilt spinach. Sprin­kle with feta cheese and serve.

Makes 4 serv­ings. Nu­tri­tion in­for­ma­tion: Each serv­ing with­out cheese con­tains ap­prox­i­mately 278 calo­ries, 25 g pro­tein, 16 g fat, 33 g car­bo­hy­drate, 183 mg choles­terol, 733 mg sodium and 3 g fiber.

Car­bo­hy­drate choices: 2. Su­san Nicholson is an At­lanta-based cook­book au­thor and reg­is­tered di­eti­tian. She can be reached by email:

Cour­tesy of Seneca Foods Corp.

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