Northwest Arkansas Democrat-Gazette
7day menu planner
SUNDAY: Make today’s family meal as simple as possible with your roasted turkey breast. Alongside, enjoy Quinoa Salad With Sugar Snap Peas (see recipe), steamed sliced carrots, red-tipped lettuce salad and sourdough bread. Slice angel food cake and top the slices with strawberries and whipped cream for dessert.
Plan ahead: Save enough turkey and strawberries for Monday.
MONDAY: Turn leftover turkey into economical and flavorpacked Southwestern Turkey Noodle Bake (see recipe). Serve it with a lettuce wedge. For dessert, enjoy leftover strawberries.
Plan ahead: Save enough Turkey Bake for Tuesday.
TUESDAY: Don’t you love it when a delicious leftover such as Southwestern Turkey Bake is ready to reheat for a fast dinner? To round out the meal, add a spinach salad. Refreshing peach sorbet is dessert.
WEDNESDAY: Please invite me for dinner when you have BLT Pasta. Cook 12 ounces rigatoni pasta according to package directions. Drain; transfer to a large bowl. Meanwhile, cook 4 slices Canadian bacon in a large skillet on medium-high. Remove bacon to plate. Using the same skillet (leaving any bacon drippings), reduce heat to medium and add 1 package arugula; stir 45 seconds or until wilted. Transfer to pasta bowl. Return skillet to medium heat and add 1 pint halved grape tomatoes and 1 ½ teaspoons olive oil; cook 2 minutes. Add to pasta and arugula and toss. Chop the bacon and sprinkle over top. Season with pepper, toss again and serve. Add mixed greens if you like, and whole-grain bread. For a simple dessert, fresh tropical fruit works well. THURSDAY: Be a hero and serve the kids Chicken Ranch Tacos. Heat 10 taco shells in oven as directed on package. Meanwhile, place 3 cups diced cooked chicken breast in a medium bowl. Sprinkle with 1 (1.25-ounce) package taco seasoning mix; toss to coat. Microwave chicken, uncovered, on 100 percent power for
2 to 3 minutes or until hot. Stir in ½ cup ranch dressing. Spoon warm chicken mixture into heated shells. Top with shredded lettuce, diced tomato and shredded cheddar cheese. Add a kid favorite, carrot sticks, for munching. For dessert, have a slurp fest with your favorite flavor of Popsicles.
FRIDAY: Mushroom burgers (frozen, such as Morningstar Farms or another brand) are an easy no-meat dinner. Serve with such favorite toppings as lettuce, tomato, mayonnaise and mustard. Add hash-browned potatoes on the side. Grapes are good for dessert.
SATURDAY: Invite guests for Chicken With Charred Rosemary Vinaigrette (see recipe). Add roasted red potatoes, a romaine salad and sourdough bread. For dessert, top vanilla ice cream with caramel sauce and toasted pecans.
THE RECIPES
Quinoa Salad With Sugar Snap Peas
1 ½ cups quinoa, rinsed and
drained
½ pound sugar snap peas ¼ cup PLUS 1 tablespoon
extra-virgin olive oil 3 tablespoons white wine
vinegar
Coarse salt and ground black
pepper
½ cup salted roasted pumpkin
seeds
½ cup minced chives
Prepare quinoa according to package directions; fluff and transfer to a large bowl. Let cool to room temperature.
Meanwhile, in a small saucepan of boiling water, simmer peas for about 1 minute or until bright green and tender-crisp. Drain; spread on a large plate to cool. Pat dry. Cut peas on the diagonal into 1-inch pieces. In a small bowl, combine the oil and vinegar with salt and pepper to taste.
Add peas to quinoa along with the pumpkin seeds, chives and dressing; toss to combine. Serve at room temperature or lightly chilled. (Adapted from Food and Wine.)
Makes 6 servings. Nutrition information: Each serving contains approximately 333 calories, 10 g protein, 19 g fat, 33 g carbohydrate, no cholesterol, 28 mg sodium and 5 g fiber. Carbohydrate choices: 2.
Southwestern Turkey Noodle Bake
3 cups dried wide egg noodles 1 tablespoon canola oil
1 cup chopped onion 2 (14.5-ounce) cans no-saltadded diced tomatoes, undrained
2 cups water
1 (4-ounce) can diced green
chiles, undrained 1 (1.25-ounce) package reduced-sodium taco seasoning (such as McCormick)
2 cups shredded cooked turkey 4 ounces Neufchatel cream
cheese, cubed
2 cups shredded Mexican
cheese blend, divided use Sour cream, if desired Guacamole, if desired
Heat oven to 375 degrees. Prepare noodles as directed on package.
Meanwhile, heat oil in a large saucepan on medium. Add onion; cook and stir 3 minutes or until softened. Stir in tomatoes, water, chiles and taco seasoning. Bring to a boil. Remove from heat. Stir in noodles, turkey, cream cheese and 1 cup Mexican cheese.
Pour mixture into a 9-by13-inch baking dish, coated with cooking spray. Cover with nonstick foil. Bake 15 minutes. Remove foil. Stir mixture. Sprinkle with remaining cheese. Bake, uncovered, 5 more minutes or until cheese is melted. Let stand 5 minutes before serving. Serve with assorted toppings as desired. Makes 8 servings. Nutrition information: Each serving (without sour cream garnish) contains approximately 302 calories, 21 g protein, 15 g fat, 21 g carbohydrate, 78 mg cholesterol, 550 mg sodium and 2 g fiber.
Carbohydrate choices: 1 ½.
Chicken With CharredRosemary Vinaigrette
4 (4-inch) rosemary sprigs,
divided use
3 tablespoons white wine
vinegar
1 tablespoon Dijon mustard ¼ cup PLUS 1 tablespoon
olive oil
Coarse salt and ground black
pepper
2 (10-ounce) packages frozen
artichokes, thawed
1 pint cherry tomatoes
½ cup pitted kalamata olives ½ cup rinsed capers 10 skinless, bone-in chicken
thighs
5 slices Canadian bacon or
lean bacon, halved
Heat oven to 375 degrees. Roast rosemary sprigs directly on oven rack for 5 minutes or until charred. Leave oven on. Strip leaves; finely crush. Discard stems.
In small bowl, whisk half the rosemary with the vinegar, mustard and ¼ cup of the oil. Season with coarse salt and pepper; set aside.
Increase oven heat to 425 degrees.
In a large bowl, toss the remaining chopped, charred rosemary leaves, artichokes, tomatoes, olives and capers with 1 tablespoon olive oil. Season with coarse salt and pepper. Spread mixture evenly on a rimmed sheet pan or other large rimmed pan covered with foil. Place chicken on pan. Top each thigh with half a slice of bacon. Bake 35 to 40 minutes or until chicken reaches an internal temperature of 165 degrees. Serve, passing sauce at the table.
Makes 10 thighs. Nutrition information: Each thigh contains 341 calories, 33 g protein, 19 g fat, 9 g carbohydrate, 164 mg cholesterol, 596 mg sodium and 5 g fiber. Carbohydrate choices: ½. Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com.