SUNDAY
(Family) — Get ready for Thai beef grill with Vidalia onions (see recipe). Serve the combo with fresh green beans and sliced tomatoes. Add crusty bread. For dessert, we tried one of Duncan Hines' new Signature Desserts Baking Kits, Chocolate Silk Torte, and we weren't disappointed.
PLAN AHEAD: Save enough beef, any Vidalia onions and dessert for Monday.
SHOPPING LIST: beef top-sirloin steak, Vidalia or other sweet onion, light or regular teriyaki sauce, creamy peanut butter, crushed red pepper, fresh green beans, tomatoes, crusty bread, Duncan Hines new Signature Desserts Baking Kits, Chocolate Silk Torte flavor.
THAI BEEF GRILL WITH VIDALIA ONIONS (Sunday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 20 minutes
1 1/2 to 1 3/4 pounds beef top-sirloin steak, cut 1 inch thick
1 large Vidalia or other sweet onion, sliced 1/2 inch thick
3 tablespoons light or regular teriyaki sauce
Peanut Sauce:
2 tablespoons light teriyaki sauce
2 tablespoons creamy peanut butter
2 tablespoons water
1/4 teaspoon crushed red pepper
Heat grill to medium. Brush steaks and onions with the 3 tablespoons teriyaki. Grill, uncovered, 17 to 21 minutes for medium-rare to medium, turning occasionally. Grill onion 15 to 20 minutes or until tender, turning occasionally.
In a small bowl, using a fork, gradually stir the 2 tablespoons teriyaki sauce and the water into peanut butter until smooth; mix in red pepper. Carve steak. Serve with sauce and onion.
Per serving: 212 calories, 27 grams protein, 8 grams fat (35 percent calories from fat), 2.6 grams saturated fat, 7 grams carbohydrate, 71 milligrams cholesterol, 444 milligrams sodium, 1 gram fiber.
MONDAY
(Heat and Eat) — Make a stir fry from Sunday's leftover beef. Heat a large nonstick skillet on medium-high. Add a 1-pound package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef in 1/4-inch strips and add (along with any leftover onions) to vegetables, along with 1/2 cup stir-fry sauce. Heat through.
Serve over rice. Add a spinach salad and sesame bread sticks. Warm the leftover dessert. That's it.
PLAN AHEAD: Cook, label and freeze enough rice for Saturday.
SHOPPING LIST: any frozen stir-fry vegetables, stir-fry sauce, rice, fresh spinach, sesame bread sticks.
TUESDAY
(Express) — You can have angel hair pasta with lemon and chicken on the table in no time. Cook one (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add one (8- to 10-ounce) package cooked chopped chicken breast, 2 tablespoons each olive oil, fresh lemon juice and chopped flat-leaf parsley, 1/4 teaspoon dried marjoram, 1/2 teaspoon garlic salt; toss to mix.
Serve immediately with a packaged green salad and garlic bread. Fresh peaches are always a welcome dessert.
PLAN AHEAD: Prepare Wednesday's enchiladas (except for baking) if time permits.
SHOPPING LIST: refrigerated angel hair pasta, packaged cooked chopped chicken breast, olive oil, lemon, flat-leaf parsley, dried marjoram, garlic salt, packaged green salad, garlic bread, fresh peaches.
WEDNESDAY
(Kids) — These chili chicken enchiladas (see recipe) are just mild enough for kids. (Adults might like to top theirs with sliced jalapeno peppers.) Serve with extra tortillas if desired.
Make a blueberry fruit shake for dessert. In a food processor or blender, combine 2 cups frozen blueberries, 1 cup frozen mixed fruit, 1 cup 1 percent milk, 1 tablespoon sugar and 2 teaspoons pure vanilla extract; blend until smooth and serve immediately.
TIP: You can use fresh fruits, but you'll have to add ice cubes.
PLAN AHEAD: Save half the enchiladas and buy enough avocados for Thursday.
SHOPPING LIST: cooked chicken, Monterey Jack cheese, jar of roasted red bell peppers or diced pimentos, canned chopped green chilies, reduced-fat sour cream, enchilada sauce, fat-free flour tortillas, 50 percent light cheddar cheese, lettuce, tomatoes, avocado, frozen blueberries, frozen mixed fruit, 1 percent milk, sugar, pure vanilla extract.
CHILI CHICKEN ENCHILADAS (Wednesday)
Makes 8 enchiladas
Preparation time: about 15 minutes
Cooking time: 40 to 45 minutes
2 cups chopped cooked chicken (about 12 ounces)
6 ounces shredded Monterey Jack cheese (about 1 1/2 cups)
1/2 cup sliced roasted red bell peppers or diced drained pimentos
1 (4.5-ounce) can drained chopped green chilies
1 cup reduced-fat sour cream
1 (10-ounce) can enchilada sauce
8 fat-free flour tortillas (7- to 8-inch diameter)
4 ounces shredded 50 percent light cheddar cheese (about 1 cup)
Chopped lettuce, tomatoes, avocado and additional sour cream if desired
Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, Monterey Jack cheese, roasted peppers, chilies and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam side down, in baking dish. Top with remaining enchilada sauce. Sprinkle with cheddar cheese. Cover with nonstick foil. Bake 40 to 45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomato, avocado and additional sour cream if desired.
Per serving: 366 calories, 25 grams protein, 16 grams fat (39 percent calories from fat), 9.5 grams saturated fat, 31 grams carbohydrate, 75 milligrams cholesterol, 842 milligrams sodium, 3 grams fiber.
THURSDAY
(Budget) — You'll save some time and money on dinner tonight because you're having leftover enchiladas topped with reduced-fat sour cream and sliced jalapeno peppers. Serve them with refried beans and an avocado salad. Fresh blackberries are a perfect dessert.
PLAN AHEAD: Cook Friday's eggs tonight.
SHOPPING LIST: refried beans, lettuce for salad, fresh blackberries.
FRIDAY
(Meatless) — Curried eggs and green peas is a savory no-meat meal. Prepare any curry sauce mix with 1 percent milk according to directions. Stir in frozen (thawed) tiny green peas and quartered, hard-cooked eggs; heat through. Serve over whole-wheat toast triangles. Add fresh broccoli spears. For dessert, Kiwi fruit is good.
SHOPPING LIST: curry sauce mix, 1 percent milk, frozen tiny green peas, eggs, whole-wheat bread, fresh broccoli, kiwi fruit.
SATURDAY
(Easy Entertaining) — Mushroom and chicken teriyaki (see recipe) is an easy meal for guests. Serve over leftover rice. Add steamed fresh squash and baguettes. Buy a cheesecake and top with fresh strawberries for a festive dessert.
SHOPPING LIST: light or regular teriyaki sauce, cornstarch, ground ginger, vegetable oil, sliced fresh white mushrooms, fresh shiitake mushrooms, red bell pepper, scallions, garlic, cooked chicken, fresh squash, baguettes, store-bought cheesecake, fresh strawberries.
MUSHROOM AND CHICKEN TERIYAKI (Saturday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: less than 15 minutes
1/4 cup light or regular teriyaki sauce
1 teaspoon cornstarch
1 teaspoon ground ginger
1/2 cup water
2 teaspoons vegetable oil
12 ounces sliced fresh white mushrooms (about 4 1/2 cups)
4 ounces fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)
1 large sliced red bell pepper
4 sliced scallions
2 teaspoons sliced garlic
1 1/2 cups cooked chicken, cut into thin strips (about 6 ounces)
In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet heat oil on medium-high. Add mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, scallions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken. Stir and add teriyaki mixture; cook and stir 3 minutes or until slightly thickened. Serve immediately.
Per serving: 125 calories, 14 grams protein, 4 grams fat (29 percent calories from fat), 0.8 grams saturated fat, 9 grams carbohydrate, 31 milligrams cholesterol, 329 milligrams sodium, 2 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com. The Menu Planner is also accessible at www.7daymenuplanner.com. © 2004 Universal Press Syndicate