SUNDAY (Family)
LEMON CHICKEN WITH RICE AND ARTICHOKES (see recipe) is perfect for family day. Serve the one-dish meal with a fresh SPINACH SALAD with MANDARIN ORANGE SECTIONS (canned) and DINNER ROLLS. APPLE TURNOVERS (such as Pepperidge Farm or another frozen brand) are a family kind of dessert. SHOPPING LIST: cooking spray, boneless, skinless chicken breast, onion, red bell pepper, rice, lemons, salt, black pepper, fat-free chicken broth, canned water-packed quartered artichokes, Romano or parmesan cheese, fresh spinach, canned mandarin orange sections, dinner rolls, frozen apple turnovers (such as Pepperidge Farm or another brand).
LEMON CHICKEN AND RICE WITH ARTICHOKES
Susan Nicholson
Makes 4 servings
Preparation time: 15 minutes
Cooking time: less than 15 minutes
1 pound boneless, skinless chicken breast, cut into 1/2-inch strips
2 1/2 cups chopped onion
1 cup chopped red bell pepper
3 cups cooked rice
1/4 cup fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup fat-free chicken broth, divided
1 (14-ounce) can drained water-packed quartered artichokes
2 tablespoons freshly grated Romano or parmesan cheese
Heat a Dutch oven coated with cooking spray on medium-high. Add chicken, onion and bell pepper; cook 7 minutes. Stir in cooked rice, lemon juice, salt, black pepper and half the broth; cook 2 minutes. Stir in artichokes and remaining broth; cook 1 minute or until heated. Sprinkle with cheese and serve. (Adapted from Cooking Light magazine.)
MONDAY (Budget)
BEEF STIFADO (see recipe) is an update of a classic Greek stew and is easy on the food budget. Serve it over NOODLES (no-yolk), and add a ROMAINE SALAD and WHOLE-WHEAT ROLLS. For a light dessert, try PEARS.
PLAN AHEAD: Save enough Beef Stifado and cook enough noodles for Tuesday.
SHOPPING LIST: beef stew meat, flour, onions, tomato paste, dry red wine or low-sodium beef broth, cumin, cinnamon, lemon, sugar, walnuts, crumbled reduced-fat feta cheese, no-yolk noodles, romaine, whole-wheat rolls, pears.
BEEF STIFADO (Monday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: 6 to 7 hours on low
1 3/4 to 2 pounds beef stew cubes (cut into 1-inch pieces)
2 tablespoons flour
2 large onions, cut into thin wedges
1 (6-ounce) can tomato paste
1/2 cup dry red wine or low-sodium beef broth
1/2 teaspoon cumin
1/2 teaspoon cinnamon
3 tablespoons fresh lemon juice
2 tablespoons water
1/2 teaspoon sugar
1/3 cup toasted chopped walnuts (see note)
1/2 cup crumbled reduced-fat feta cheese
In a 4-quart slow cooker, toss the beef with the flour until evenly coated. Mix in the onions. In a small bowl, mix together tomato paste, red wine, cumin, cinnamon, lemon juice and water until well-blended. Stir into beef mixture. Cover and cook on low heat for 6 to 7 hours or until meat is tender, but not falling apart. Stir in sugar. Top each serving with walnuts and feta cheese. (From "The Best Slow Cooker Cookbook Ever" by Nathalie Haughton; Harper Collins, $17.95.)
Note: To toast walnuts, heat oven to 350 degrees. Spread on flat baking sheet; bake 5 to 10 minutes or until golden.
TUESDAY (Heat and Eat)
Take advantage of those leftovers for BEEF STUFFED PEPPERS. Split orange or yellow bell peppers in half lengthwise. Place cut side down in baking dish. Cover and microwave on high (100 percent power) 1 minute per pepper; drain. Meanwhile, combine leftover beef with leftover noodles, moisten with low-sodium beef broth and heat. Stuff peppers with mixture; sprinkle with crumbled reduced-fat feta cheese and serve. Add tiny GREEN PEAS (frozen) and MULTIGRAIN BREAD. Fresh or canned TROPICAL FRUIT is a light dessert.
SHOPPING LIST: orange or yellow bell peppers, low-sodium beef broth, crumbled reduced-fat feta cheese, frozen tiny green peas, multigrain bread, fresh or canned tropical fruit.
WEDNESDAY (Express)
Burritos couldn't be easier than Old El Paso's (or another brand) refrigerated burrito fillings (chicken- or beef-based) including meat, sauce, rice and beans. All you need are fat-free burrito wraps. The container holds 9 (1/4-cup) servings for about $6. Garnish the stuffed burritos with reduced-fat SOUR CREAM. Serve them with STEAMED CARROTS. For dessert, PLUMS are easy, too.
SHOPPING LIST: burrito filling with beef or chicken and sauce, rice and beans (such as Old El Paso or another brand), fat-free burrito wraps, reduced-fat sour cream, carrots, plums.
THURSDAY (Kids)
What could make kids happier than to have CHEESEBURGER MELT for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix together 1 1/3 cups reduced-fat baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (1 1/2 cups total) of shredded 50 percent light cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or ground turkey breast, or mixture of each, in a large nonstick skillet on medium-high for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed 98 percent fat-free cream of mushroom soup and 1 cup frozen mixed vegetables; heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden brown. Sprinkle with 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares and serve. Garnish with salsa if desired.
Serve with CHERRY TOMATO HALVES. Fresh PINEAPPLE CHUNKS make a good dessert.
SHOPPING LIST: cooking spray, reduced-fat baking mix (such as Bisquick), eggs, 50 percent light cheddar cheese, lean ground beef or ground turkey breast or both, canned condensed 98 percent fat-free cream of mushroom soup, frozen mixed vegetables, salsa if desired, cherry tomatoes, fresh pineapple.
FRIDAY (Meatless)
There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL. Cook 12 ounces whole-wheat or regular spaghettini according to directions, but without oil; drain. Place in a large bowl and add 2 ounces herb-flavored goat cheese cut into small pieces, 1/2 cup chopped fresh basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; stir until well-blended. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add 2/3 cup vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine.
Serve with MIXED GREENS and GARLIC BREAD. Make instant PISTACHIO PUDDING (with 1 percent milk) for dessert.
SHOPPING LIST: whole-wheat or regular spaghettini, herb-flavored goat cheese, fresh basil, salt, pepper, olive oil, garlic, grape tomatoes, vegetable broth, salad greens, garlic bread, instant pistachio pudding, 1 percent milk.
SATURDAY (Easy Entertaining)
We're putting HERB-BAKED TILAPIA (see recipe) on our favorites list. Serve it with refrigerated HASH-BROWNED POTATOES, GREEN BEANS, a BOSTON LETTUCE SALAD and CRUSTY BREAD. An easy dessert is SORBET and BUTTER COOKIES.
SHOPPING LIST: tilapia fillets, parmesan cheese, low-fat mayonnaise, scallions, dry bread crumbs, dried basil, dried oregano, salt, pepper, refrigerated hash-browned potatoes, green beans, Boston lettuce, crusty bread, sorbet, butter cookies.
HERB-BAKED TILAPIA (Saturday)
Susan Nicholson
Makes 4 servings
Preparation time: less than 10 minutes
Cooking time: 10 minutes
4 (4- to 6-ounce) tilapia fillets
1/3 cup freshly grated parmesan cheese
1/4 cup low-fat mayonnaise
2 tablespoons minced scallions
1/4 cup dry bread crumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
Heat oven to 400 degrees. Place tilapia on nonstick foil. In a small bowl, combine cheese, mayonnaise and scallions; spread evenly over fish. In another bowl, combine bread crumbs, basil, oregano, salt and black pepper; sprinkle over fish. Coat fish lightly with cooking spray. Bake 10 minutes or until fish flakes easily with fork.
Per serving: 154 calories, 20 grams protein, 4 grams fat (24 percent calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 48 milligrams cholesterol, 466 milligrams sodium, 1 gram fiber.
