Advertisement Rely on a spiral-sliced ham, deli potato salad and cnned baked beans for a fine meal today. Add pumpernickel bread. Finish the easy meal with a chocolate layer cake.
PLAN AHEAD: Cook Monday’s rice today. Save enough ham and cake for Tuesday.
SHOPPING LIST: spiral-sliced ham, deli potato salad, canned baked beans, pumpernickel bread, chocolate layer cake.
Kids Monday
If you can’t be a cowboy, at least you can eat Cowboy Beans and Rice with Franks. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat until hot. Add 1 medium chopped onion and 1 medium chopped green bell pepper; cook and stir 3 to 5 minutes or until softened. Add 4 fat-free hot dogs (cut into 1-inch pieces), 3 cups cooked rice, 2 (15- to 16-ounce) cans rinsed pinto beans and 3/4 cup barbecue sauce; mix well. Reduce heat to low and simmer 6 or 7 minutes or until hot. For some extra crunch, dip celery sticks into ranch dressing. Add cornbread muffins (from a mix). Pears are dessert.
PLAN AHEAD: Save enough muffins for Tuesday.
SHOPPING LIST: canola oil, onion, green bell pepper, fat-free hot dogs, rice, canned pinto beans, barbecue sauce, celery sticks, ranch dressing, cornbread muffin mix, pears.
Budget Tuesday
Buy canned lentil soup and add some chopped (leftover) ham for extra flavor. Serve with a spinach salad and leftover muffins. Slice leftover cake for dessert.
SHOPPING LIST: canned lentil soup, fresh spinach.
Meatless Wednesday
Enjoy the meaty texture of Barbecue Portobello Mushroom Sandwiches on Focaccia. Slice focaccia into 6 squares, then slice horizontally and toast. Brush 6 mushrooms with barbecue sauce and broil 3 minutes (gill side down) or until tender. To assemble, place 1 mushroom on bottom of focaccia and top with roasted red bell peppers cut into strips, 5 basil leaves and 1 tablespoon goat cheese. Top with remaining focaccia, cut in half and serve. Serve with baked fries (frozen). Peaches make a good dessert.
PLAN AHEAD: Cook Thursday’s brown rice today.
SHOPPING LIST: focaccia, portobello mushrooms, barbecue sauce, roasted red bell peppers, fresh basil, goat cheese, frozen fries, peaches.
Family Thanksgiving
Lots of us like the traditional turkey, dressing, gravy and cranberries for Thanksgiving. This year, try Harvest Rice (see recipe) for a little change. Go back to tradition and serve pumpkin pie with light whipped cream.
PLAN AHEAD: Save the leftovers for future feasts.
SHOPPING LIST: turkey to roast, ingredients for dressing, gravy, cranberries, canola oil, shredded carrots, scallions, apples, brown rice, raisins, sesame seeds, salt, pumpkin pie, light whipped cream.
Heat and Eat Friday
Use the leftover turkey for Asian Turkey Wraps (see recipe). Heat the leftover rice. Leftover pie is dessert. That was easy.
SHOPPING LIST: rice-wine vinegar, sugar, sesame seeds, dark sesame oil, salt, celery, radishes, green onions, slivered almonds, fat-free flour tortillas, fresh basil.
Entertaining Saturday
For a change of pace, invite your guests for Mediterranean Shrimp (see recipe). Serve with tomato caper salad. Mix together 2 tablespoons each drained capers and balsamic vinegar, 1 tablespoon olive oil, salt to taste and 1/2 teaspoon pepper. Drizzle over 2 cups halved grape tomatoes and let stand for 15 minutes to 1 hour. Sprinkle with 6 shredded basil leaves. Serve over lettuce.
Add garlic bread. For dessert, sprinkle toasted coconut over fresh fruit cup.
SHOPPING LIST: orzo pasta, olive oil, red onion, red bell pepper, fresh zucchini, shelled and deveined shrimp, fresh dill, pepper, crumbled reduced-fat feta cheese, sliced black olives, capers, balsamic vinegar, salt, grape tomatoes, fresh basil, lettuce, garlic bread, coconut, fresh fruit cup.
THE RECIPES
Harvest Rice
1 tablespoon canola oil
1 cup shredded carrots
1 cup sliced scallions
2 cups cored and chopped unpeeled apples
3 cups cooked brown rice
1/2 cup raisins
1 tablespoon sesame seeds
1/2 teaspoon salt
Heat oil over medium-high heat. Add carrots and cook and stir 3 to 5 minutes until softened. Add scallions and apples; cook 3 to 5 minutes. Stir in rice, raisins, sesame seeds and salt. Cook, stirring, 1 to 2 minutes, or until thoroughly heated.
Makes 8 servings.
Per serving: 160 calories, 3 grams protein, 3 grams fat (17 percent calories from fat), 0.4 grams saturated fat, 32 grams carbohydrate, no cholesterol, 160 milligrams sodium, 4 grams fiber.
Asian Turkey Wraps
1/4 cup rice wine vinegar
1 tablespoon each sugar, sesame seeds and dark sesame oil
1/2 teaspoon salt
4 cups chopped cooked (leftover) turkey breast
3/4 cup sliced celery
6 sliced radishes
3 sliced green onions
3 tablespoons toasted slivered almonds
4 (8- to 10-inch) fat-free flour tortillas
1 bunch sliced basil leaves
Combine vinegar, sugar, sesame seeds, sesame oil and salt; mix well, then chill. Combine turkey, celery, radishes, green onions and almonds. Drizzle dressing over turkey mixture and toss to coat. Spoon evenly into tortillas, sprinkle with basil and wrap. Cut in half and serve immediately.
Makes 4 tortillas.
Per wrap: 424 calories, 49 grams protein, 10 grams fat (22 percent calories from fat), 1.4 grams saturated fat, 31 grams carbohydrate, 120 milligrams cholesterol, 738 milligrams sodium, 4 grams fiber.
Mediterranean Shrimp
8 ounces orzo pasta
1 teaspoon olive oil
1 medium thinly sliced red onion
1 medium thinly sliced red bell pepper
1 medium thinly sliced fresh zucchini
1 pound shelled and deveined shrimp
1/4 cup chopped fresh dill
1/4 teaspoon freshly ground pepper
3 ounces crumbled reduced-fat feta cheese
1/4 cup sliced black olives
Cook pasta according to directions. Meanwhile, heat olive oil over medium heat. Add onion and bell pepper. Cook 4 minutes or until softened. Stir in zucchini and cook 2 minutes or until almost tender. Stir in shrimp, dill and black pepper. Cover and cook 1 to 2 minutes, depending on size of shrimp, until cooked through. Spoon over pasta, sprinkle with cheese and olives, and serve.
Makes 4 servings.
Per serving: 414 calories, 35 grams protein, 7 grams fat (16 percent calories from fat), 2.3 grams saturated fat, 51 grams carbohydrate, 180 milligrams cholesterol, 529 milligrams sodium, 3 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail at menuplanner @mindspring.com. The Menu Planner is also accessible at www.
7daymenuplanner.com.
