Northwest Arkansas Democrat-Gazette
7day menu planner
SUNDAY: Always a family favorite, a spiral-sliced ham is the star of today’s feast. Use your microwave and serve the simple entree with summer’s best Squash Casserole (see recipe). Add a bibb lettuce salad and whole-grain rolls. Buy a Key lime pie for dessert.
Plan ahead: Save enough ham and casserole for Monday; save some pie for Tuesday.
MONDAY: Leftover ham is perfect for Grilled Ham and Cheese Sandwiches on Rye. Layer sliced ham and any sliced cheese on rye bread; coat bread with nonstick spray and then grill the sandwiches on both sides in a nonstick skillet. Serve with the leftover casserole and a lettuce salad. Bite into a nectarine for dessert.
TUESDAY: Save some pennies and enjoy the flavor of FourPepper Meatloaf (see recipe). Add mashed potatoes, fresh green beans, mixed greens and crusty bread. Slice the leftover pie for dessert.
WEDNESDAY: Keep the kitchen cool with Tarragon Chicken Salad for dinner. In a large bowl, mix together 1 (8- to 10-ounce) package refrigerated cooked chicken strips cut into bite-size pieces, 1 tablespoon olive oil, ½ cup mayonnaise, ¼ cup chopped fresh tarragon, 1 teaspoon lemon zest, 1 tablespoon lemon juice, 2 sliced green onions and 2 thinly sliced celery ribs. Season with coarse salt and pepper to taste. Mix well. Spoon over red-tipped lettuce and serve. Add your gazpacho and whole-grain rolls. Honeydew melon makes a good dessert.
THURSDAY: You won’t miss meat with Rotini and Summer’s Best Tomato Sauce. Mix together 4 chopped medium ripe tomatoes, ¼ cup chopped fresh basil, 2 tablespoons olive oil, 2 tablespoons fresh lime juice, 2 teaspoons minced garlic and coarse salt and pepper to taste. Toss with cooked rotini. Serve with a Caesar salad and garlic bread. Fresh peaches are my all-time favorite summer dessert.
Plan ahead: Save enough peaches for Saturday.
FRIDAY: Chicken and Salsa Skillet will be the kids’ favorite. In a large skillet, cook 1 pound ground chicken (or turkey) 5 minutes or until no longer pink. Stir in 2 cups mild salsa, 1 (15-ounce) can reduced-sodium kidney beans with their liquid, 1 cup frozen corn, 1 (8-ounce) can no-salt-added tomato sauce and 1 teaspoon chile powder. Heat to boiling; reduce heat to low. Cook, uncovered, 10 minutes. Cover; cook 4 minutes longer. Sprinkle with 2 cups broken tortilla chips and ½ cup cheddar cheese. Cover; cook
1 or 2 minutes or until cheese is melted. Serve with carrot salad. Slices of watermelon are dessert. SATURDAY: Sheet Pan New Orleans Barbecue Shrimp (see recipe) is an entree any guest will enjoy. Add rice along with a Beet and Walnut Salad for some added color: Drain sliced pickled beets (from a jar) and arrange them over mixed greens on a serving platter. Sprinkle with coarsely chopped toasted walnuts and crumbled blue cheese. Drizzle with extra-virgin olive oil. Add baguettes. Make Peach Sundaes with leftover peaches and vanilla ice cream for dessert; top with whipped cream.
THE RECIPES Squash Casserole
1 medium onion, chopped 8 cups sliced zucchini squash
(about 2 ½ pounds)
2 cups cooked brown rice
1 cup sour cream
1 cup shredded cheddar
cheese
¼ cup freshly grated parmesan
cheese, divided use
¼ cup Italian-seasoned bread
crumbs
½ teaspoon coarse salt ½ teaspoon pepper
2 eggs, lightly beaten
In a large bowl, microwave onion on 100 percent power for 3 minutes. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher.
Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle casserole with remaining parmesan cheese. Broil 1 to 3 minutes or until lightly browned. Makes 10 servings.
Each serving (prepared with low-fat sour cream and reduced-fat cheese) contains approximately 153 calories, 10 g protein, 4 g fat, 20 g carbohydrate, 49 mg cholesterol, 287 mg sodium and 2 g fiber.
Carbohydrate choices: 1.5.
Four-Pepper Meatloaf
1 (8-ounce) can no-salt-added
tomato sauce, divided use 1 tablespoon packed light
brown sugar
1 teaspoon dry mustard
1 ½ pounds 95 percent lean
ground beef
1 cup soft whole-grain bread crumbs (about 1 ½ slices bread)
1 egg
1 small onion, finely chopped 1 /3 cup finely chopped red and green bell peppers 1 tablespoon Worcestershire
sauce
1 teaspoon dried thyme OR 1 tablespoon fresh thyme leaves
½ teaspoon coarse salt ¼ teaspoon garlic powder ¼ teaspoon cayenne pepper ¼ teaspoon white pepper Heat oven to 350 degrees. For the topping: In a small bowl, mix ¼ cup tomato sauce with brown sugar and dry mustard; set aside.
In a large bowl, combine remaining tomato sauce with remaining ingredients, mixing thoroughly but lightly. Shape mixture into an 8-by-4 ½-inch loaf on a rack coated with cooking spray and place in a broiler pan. If desired, spread topping over loaf. Bake 1 hour or until internal temperature registers 165 degrees. Let stand 10 minutes before slicing. Serve with any unused topping on the side.
Makes 6 servings. Nutrition information: Each serving (prepared with reducedsodium Worcestershire sauce) contains approximately 216 calories, 27 g protein, 7 g fat, 12 grams carbohydrate, 93 mg cholesterol, 312 mg sodium and 2 g fiber.
Carbohydrate choices: 1.
Sheet Pan New Orleans Barbecue Shrimp
2 tablespoons olive oil 2 tablespoons melted butter 2 tablespoons Worcestershire
sauce
1 tablespoon Creole seasoning 2 teaspoons minced garlic 2 lemons, divided use 1 teaspoon minced fresh
rosemary leaves
2 pounds large shrimp, peeled
and deveined
Coarse salt and ground black
pepper, to taste
Heat oven to 425 degrees. Coat a foil-lined sheet pan with cooking spray.
In a glass measuring cup, whisk together oil, butter, Worcestershire sauce, Creole seasoning, garlic, juice from 1 lemon and rosemary.
Place shrimp in a large resealable plastic bag; pour marinade over shrimp. Seal, toss to coat and marinate 15 minutes.
Pour shrimp and marinade onto baking sheet; spread into a single layer. Sprinkle with coarse salt and pepper; roast 9 to 12 minutes or just until pink. (Keep an eye on the shrimp so it doesn’t overcook.) Cut the other lemon into wedges and serve with shrimp.
Makes 6 servings. Nutrition information: Each serving contains approximately 211 calories, 31 g protein, 9 g fat, 2 g carbohydrate, 254 mg cholesterol, 237 mg sodium and no fiber.
Carbohydrate choices: 0.