Sunday: Family
Enjoy CRISPY ROAST CHICKEN WITH ORANGE AND THYME for family day: Heat oven to 400 degrees. Place a 5- to 7-pound roasting chicken, breast side up, in a shallow roasting pan. Brush with olive oil and sprinkle with 1 tablespoon fresh thyme leaves and some coarse salt and pepper all over the skin. Remove ends from 1 large navel orange, cut into thin slices and stuff into cavity, along with 6 to 8 thyme sprigs. Roast 1 hour 45 minutes or until internal temperature reaches 165 degrees. Remove chicken from oven; tent with foil and let stand 10 minutes. Slice and serve. (Remove skin before eating to reduce fat and calories.)
Serve with JASMINE RICE, SUGAR SNAP PEAS and SOURDOUGH BREAD. Buy a COCONUT CREAM PIE for dessert.
Plan
Save enough chicken and pie and cook enough rice for Monday.
Shopping List
roasting chicken, olive oil, fresh thyme, coarse salt, pepper, navel orange, jasmine rice, sugar snap peas, sourdough bread, coconut cream pie.
Monday: Heat and Eat
SESAME BROWN RICE BOWL WITH SHREDDED CHICKEN AND PEANUTS is a wonderful way to use leftover chicken and rice. Into 4 individual serving bowls, place 3/4 cup cooked leftover rice. To each bowl, add 1/2 cup shredded leftover chicken breast, 1/2 cup shredded carrot, 1 tablespoon sliced green onion, 1 tablespoon dry-roasted peanuts, 1 tablespoon chopped cilantro and 1/2 teaspoon coarse salt; toss to combine. For four servings of dressing: In a small bowl, combine 2 tablespoons fresh lime juice, 4 teaspoons canola oil, 1 teaspoon dark sesame oil; mix well. Drizzle dressing over each bowl. Sprinkle each serving with additional peanuts and cilantro.
Serve with a LETTUCE WEDGE and SESAME BREADSTICKS. Leftover PIE is all you need for dessert.
Shopping List
carrots, green onions, dry-roasted peanuts, cilantro, coarse salt, limes, canola oil, dark sesame oil, lettuce, sesame breadsticks.
Tuesday: Meatless
We're big fans of SAVORY GARBANZO BEANS WITH VEGETABLES for its flavor and simplicity. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Chilled RED AND GREEN GRAPES are good for dessert.
Shopping List
dried garbanzo beans, coarse salt, pepper, olive oil, fresh sliced mushrooms, shredded carrots, green onions, garlic, lemon, prepared horseradish, yellow mustard, romaine, whole-grain rolls, red and green grapes.
SAVORY GARBANZO BEANS WITH VEGETABLES
Servings: makes about 9 1/2 cups
Prep time: less than 15 minutes
Cook time: 4 to 5 1/2 hours
- 1 pound dried garbanzo beans
- 5 1/2 cups hot water
- 1/2 teaspoon coarse salt
- 1/2 teaspoon pepper
- 1 tablespoon olive oil
- 1 (8-ounce) package fresh sliced mushrooms
- 1 cup shredded carrots
- 1 bunch green onions, sliced
- 2 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- 2 tablespoons prepared horseradish
- 2 teaspoons yellow mustard
Rinse beans and add to a 4-quart or larger slow cooker, along with water, salt and pepper. Cover; cook on high 4 to 5 hours or until beans are tender. In a large nonstick skillet, heat oil on medium. Add mushrooms, carrots, onions and garlic; cook 5 minutes or until softened. Stir into beans along with lemon juice, horseradish and mustard; mix well and cook 15 minutes more on high.
Per cup: 203 calories, 10 grams protein, 4 grams fat (18% calories from fat), 0.2 gram saturated fat, 32 grams carbohydrate, no cholesterol, 144 milligrams sodium, 6 grams fiber.
Wednesday: Express
Make it quick tonight with deli EGG SALAD. Stir in some CAPERS and SLICED BLACK OLIVES. Place packaged MIXED GREENS on a serving platter. Top with the egg salad and add TOMATO WEDGES and sliced ORANGE BELL PEPPER RINGS around the egg salad. Add WHOLE-GRAIN BREAD. For dessert, try PINEAPPLE SORBET.
Plan
Save enough sorbet for Saturday.
Shopping List
deli egg salad, capers, sliced black olives, packaged mixed greens, tomatoes, orange bell peppers, whole-grain bread, pineapple sorbet.
Thursday: Kids
Call the kids in for TURKEY TACOS. Serve the favorite with CANNED VEGETARIAN PINTO BEANS and GUACAMOLE. Keep dessert simple and serve PEARS.
Shopping List
unsalted chicken broth, onion, red bell pepper, fresh or frozen whole-kernel corn, ground turkey breast, mild salsa, fresh cilantro, flour tortillas, reduced-fat sour cream, canned vegetarian pinto beans, guacamole, pears.
TURKEY TACOS
Servings: makes 8 tacos
Prep time: 15 minutes
Cook time: less than 20 minutes
- 1/2 cup unsalted chicken broth
- 1/2 cup finely chopped onion
- 1/2 cup diced red bell pepper
- 1 cup fresh or frozen (thawed) whole kernel corn
- 1/2 pound ground turkey breast
- 1/2 cup mild salsa
- 1/4 cup chopped fresh cilantro
- 8 (8- to 10-inch) flour tortillas
- Reduced-fat sour cream
In a large nonstick skillet, heat broth to boiling on medium. Add onion, bell pepper and corn; cook 2 to 3 minutes or until vegetables are softened. Reduce heat to low. Stir in turkey. Cook 2 minutes, stirring occasionally. Add salsa and cook 5 minutes, stirring occasionally, until turkey is no longer pink. Stir in cilantro. Spoon slightly less than 1/2 cup turkey mixture down center of each tortilla; roll and serve with sour cream.
Per serving: 175 calories, 11 grams protein, 1 gram fat (5% calories from fat), 0.1 gram saturated fat, 29 grams carbohydrate, 19 milligrams cholesterol, 419 milligrams sodium, 3 grams fiber.
Friday: Budget
Always a favorite at our house, TUNA WITH CANNELLINI BEANS is super easy. In a medium bowl, combine 3 1/2 cups canned reduced-sodium cannellini beans (rinsed), 1 (12-ounce) can water-packed light tuna (drained and flaked) and 1/2 cup finely chopped medium red onion. Add 1/2 cup chopped parsley, 1/4 cup sliced black olives, 2 tablespoons fresh lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon fresh thyme leaves and coarse salt and pepper to taste. Toss gently to mix. Cover and chill for at least one hour. To serve, line a large platter with red-tipped lettuce and mound tuna mixture on lettuce. Garnish with more chopped parsley.
Add GARLIC BREAD and enjoy PLUMS for dessert.
Shopping List
canned reduced-sodium cannellini beans, canned water-packed light tuna, red onion, parsley, sliced black olives, lemon, red wine vinegar, extra-virgin olive oil, fresh thyme, coarse salt, pepper, red-tipped lettuce, garlic bread, plums.
Saturday: Easy Entertaining
Tonight would be a great night to invite friends for SESAME-CRUSTED PORK TENDERLOIN WITH CELERY SALAD, BROWN RICE WITH SLICED ALMONDS and SPINACH SALAD WITH RED ONION RINGS. Add POPPY SEED BREADSTICKS to the meal. For dessert, try MOCHI SWEET RICE CAKES (see TIP).
Tip
Tonight would be a great night to invite friends for SESAME-CRUSTED PORK TENDERLOIN WITH CELERY SALAD, BROWN RICE WITH SLICED ALMONDS and SPINACH SALAD WITH RED ONION RINGS. Add POPPY SEED BREADSTICKS to the meal. For dessert, try MOCHI SWEET RICE CAKES (see TIP).
Shopping List
extra-virgin olive oil, lemon, fresh thyme, garlic, coarse salt, pepper, celery, dried currants, pork tenderloins, sesame seeds, goat cheese, brown rice, sliced almonds, fresh spinach, red onion, poppy seed breadsticks, mochi sweet rice cakes.