MONDAY

Beany turkey chili
Makes 4 servings.
Prep time: 5 minutes
Cooking time: 30 minutes

4 teaspoons olive oil
¾ pound lean ground turkey
1 cup chopped onion
1 cup chopped bell pepper
2 teaspoons minced garlic
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
½ teaspoon salt (optional)
½ teaspoon black pepper
28-ounce can diced tomatoes
2 cups low-sodium chicken broth
8-counce can tomato sauce
2 15-ounce cans beans (pint0o, kidney, black-any combination)
1 cup frozen corn kernels, thawed, or canned

 In Dutch oven or sauce pot, heat oil over medium-high heat. Add turkey; cook until browned and cooked through, 5 to 7 minutes.

Transfer to a bowl; set aside. Pour off all but 2 tablespoons of meat drippings. Add onion, bell and garlic; cook about 4 minutes. Return beef to pot; stir in chili powder, cumin, oregano, salt and pepper. Add tomatoes, broth, tomato sauce, beans and corn. Reduce heat; partially cover pot and simmer 20 minutes. Ladle chili into bowls. Top with desired garnishes. Delicious served with corn bread, saltine crackers or tortillas.

 Per serving: 492 calories, 66 grams carbohydrates, 48 milligrams cholesterol, 10 grams fat, 37 grams protein, 935 milligrams sodium.

 

 TUESDAY

Veggie mac and cheese
Makes 6 servings.
Prep time: 8 minutes
Cooking time: about 30 minutes

8 ounces elbow macaroni
2 cups cauliflower or broccoli florets
2 tablespoons butter or margarine
2 tablespoons all-purpose flour
½ teaspoon salt (optional)
1/8 teaspoon ground black, white or red pepper
2 cups low-fat milk
1 cup shredded low-fat cheddar cheese
3 tablespoons (1 ounce) grated Parmesan cheese
2 tablespoons bread crumbs
½ teaspoon paprika

Cook macaroni according to package directions, adding cauliflower or broccoli during last 5 minutes cooking time. Meanwhile, heat oven to 350 degreesF. In large saucepan over medium heat, melt butter. Whisk in flour until blended; coo and whisk about 2 minutes. Add salt and pepper. Whisk milk gradually; cook and whisk until mixture thickens, about 5 minutes. Remove from heat; add all but 2 tablespoons of cheddar cheese; stir until cheese melts. Add drained cooked macaroni and vegetable. Pour into lightly greased 2 quart baking dish. Sprinkle with remaining cheddar. Mix Parmesan cheese, bread crumbs and paprika, sprinkle over top. Bake 25 to 30 minutes. Delicious served with green beans.

 

Per serving: 267 calories, 36 grams carbohydrates, 20 milligrams cholesterol, 8 grams fat, 14 grams protein, 212 milligrams sodium.

 

WEDNESDAY

Fish tacos

 

Makes 4 servings.

Prep time: 15 minutes

Cooking time: about 6 minutes per batch

¼ cup low-fat mayonnaise

2 tablespoons cider vinegar or lime juice

½ teaspoon sugar

8 ounces (1/2 of 1-pound package) cabbage coleslaw mix

2 tablespoons chopped cilantro or parsley

1 pound firm white fish, such as tilapia, cod, catfish

1 teaspoon salt (optional)

½ teaspoon ground pepper

¼ cup milk

½ cup panko or other bread crumbs

¼ cup canola or other cooking oil

8 corn or flour tortillas

Optional garnish: lime wedges, cilantro sprigs

 

To make coleslaw, in large bowl, whisk together mayo, vinegar and sugar. Stir in slaw mix and cilantro; toss to coat. Chill until time to serve. Meanwhile, cut fish into 1-by-2-inch strips or chunks; season with salt and pepper. Pour milk into a shallow dish. Spread bread crumbs on a plate or waxed paper. Dip fish in milk, then dredge in crumbs; gently shake off excess. In sauté pan, heat oil. Fry half the fish on both sides until golden, about 6 minutes total. Transfer to a baking sheet; keep warm in 200 degreesF oven. Repeat with remaining fish. Cook tortillas according to package directions. Assemble tacos with slaw and fish. Add garnish.

 

Per serving: 383 calories, 35 grams carbohydrates, 63 milligrams cholesterol, 16 grams fat, 27 grams protein, 208 milligrams sodium.

 

THURSDAY

Chicken potpies

Makes 4 servings.

Prep time: 5 minutes

Cooking time: about 28 minutes

 

1 tablespoon vegetable oil

1 cup chopped onion

½ cup chopped celery

10-ounce package frozen mixed vegetables, thawed

2 cups diced or torn cooked chicken

10-ounce package frozen mixed vegetables, thawed

2 cups diced or torn cooked chicken

10-ounce cans low-fat cream of chicken soup

¼ teaspoon salt (optional)

¼ teaspoon ground black pepper

1 cup low-fat milk

1 tablespoon fresh thyme leaves or 1 teaspoon dried

1 sheet frozen puff pastry (1/2 of 17-ounce package); thaw if directed on package

 

Heat oven to 350 degrees F. In large saucepan, heat oil. Add onion and celery; cook until soft, about 2 minutes. Stir in mixed vegetables, chicken, soup, pepper, salt, milk and thyme; mix well. Bring to simmer; reduce heat and cook about 2 minutes. Pour mixture into a 4 ramekins (small baking dishes) or 2 quart casserole. Follow package directions for preparing pastry. Cut pastry into four squares or circles for ramekins; place dough over top of filling. Bake until filling is bubbly and pastry flaky and golden, about 20 minutes.

 

 

Per serving: 328 calories, 29 grams carbohydrates, 61 milligrams cholesterol, 13 grams fat, 25 grams protein, 677 milligrams sodium.

 

 

FRIDAY

Mini turkey burgers

Makes 4 servings.

Prep time: 10 minutes

Cooking time: about 8 minutes

 

1 pound ground turkey

½ cup shredded zucchini or carrot

1 scallion, chopped

t teaspoon salt (optional)

½ teaspoon ground black pepper

8 small whole wheat rolls, split

Baby spinach leaves or watercress

2 small tomatoes, slicked thin

Optional: ketchup or other condiment

 

In mixing bowl, gently stir to combine the turkey, zucchini, scallion and seasonings (to avoid toughness, do not over mix). Shape into 8 small patties. Arrange burgers on greased broiler pan or in grill pan. Broil 3 to 4 minutes per side. Spread condiment on bottom half of each roll.Top each with a patty, greens, tomato and top half or roll.

Delicious served with sweet potato fries.

 

 

Per serving: 334 calories, 32 grams carbohydrates, 90 milligrams cholesterol, 12 grams fat, 26 grams protein, 388 milligrams sodium.

 

Seven-day Menu

     

As many parents adjust to shuffling their kids to and from school, late nights of homework, early mornings and the need to prepare nutritious but quick meals, here’s a menu planner to help your days go a little smoother.

 

 

(Family Sunday)

 

     The family will welcome Pork and Supersweet Corn (see recipe) for a flavorful meal. Serve the savory combo with a Romaine Salad and multigrain rolls. For dessert, buy a carrot cake and skip most of the icing.

Plan ahead: savor some cake for Monday.

Main Dish

Pork and Supersweet Corn (Sunday)

Makes 4 servings

Prep time: 15 minutes

Cooking time: 30 minutes

3 ears corn-on-the-cob, cut into 2 inch pieces

4 small zucchini, cut into 1-inch pieces

3 tablespoons olive oil, divided

1 tablespoon cumin, divided

1 teaspoon salt, divided

1/2 teaspoon salt, divided

1/2 teaspoon black pepper, divided

1 pound pork tenderloin, cut into 1-inch pieces

 

     Heat oven to 450 degrees. In a large bowl, combine corn, zucchini and peppers: add 2 tablespoons oil, 2 teaspoons cumin, 1/2 teaspoon salt and 1/4 teaspoon pepper. Mix well. Spread mixture on a large, rimmed, nonstick-foil-lined baking pan. Bake 15 minutes: stir after 10 minutes.

     Meanwhile, toss pork with remaining oil, cumin, salt and pepper. Remove vegetables from oven, push to one side of pan. Add pork to pan with vegetables; roast 15 more minutes. Spoon vegetables and pork onto a large serving platter.

Per serving: 306 calories, 25 grams protein, 15 grams fat (41 percent calories from fat, 21 grams carbohydrate, 58 milligrams cholesterol, 654 milligrams sodium, 5 grams fiber.

 

(Budget Monday)

 

     For a low-cost meal, make a BLT pizza. Top a ready-to-bake pizza crust with 2 cups of shredded cooked chicken or turkey. 2 medium sliced green onions, 4 slices cooked, crumbled bacon, 1 cup chopped tomato and 1 cup shredded Colby-Monterey Jack cheese. Bake according to the directions on pizza crust package until cheese melts. Remove from oven; top with shredded lettuce. Slice and serve. Enjoy the leftover cake for dessert.

 

(Meatless Tuesday)

     You won’t care about meat when you have Bow-tie Pasta With Spinach and Mushrooms (see recipe) for dinner. Add a mixed green salad on the side along with garlic bread. For dessert, slices of juicy honeydew melon are refreshing.

 Plan ahead: Prepare enough pasta for Wednesday.

 

Main Dish

Bow-Tie Pasta With Spinach and Mushrooms (Tuesday)

Makes 5 servings

Prep time: 15 minutes

Cooking Time: about 10 minutes, plus pasta

 

8 ounces bow-tie (farfalle) pasta

1 tablesppon olive oil

8 ounces sliced mushrooms

1/2 can sun-dried tomatoes in oil, drained and coarsley chopped

2 cloves minced garlic

1/4 cup dry white wine

1 (6-ounce) package baby spinach

1/4 teaspoon salt

1/2 teaspoon pepper

3/4 cup freshley grated Parmesan cheese

1/4 cup toasted almonds or chopped walnuts.

 

     Prepare pasta according to directions; drain. Heat oil in a large nonstick skillet on medium-high. Add mushrooms; cook 5 minutes or until most of the moisture ha evaporated. Reduce heat to medium; add tomatoes and garlic. Cook and stir constantly 1 to 2 minutes. Stir in wine; cook 30 seconds to loosen particles from skillet. Stir in hot cooked pasta and spinach. Cook, stirring occasionally, 3 minutes or until spinach is wilted. Stir in salt and pepper. Sprinkle with cheese and nuts and serve.

 

Per serving: 333 calories, 14 grams protein, ll grams fat (30 percent  calories from fat), 3 grams saturated fat, 44 grams carbohydrate, 11 milligrams cholesterol, 390 milligrams sodium, 5 grams fiber.

 

(Heat and Eat Wednesday)

Heat the leftover pasta for a quick meal. Add a lettuce wedge on the side and garnish with crumbled reduced-fat blue cheese. Fresh nectarines are a perfect summer dessert.

 

(Kids Thursday)

Kids and adults will enjoy this Baked Fried Chicken (see recipe). Enjoy the chicken with mashed potatoes and fresh broccoli, along with soft rolls. For dessert, watermelon couldn’t be better.

 

Oven-Baked “Fried” Chicken

6 chicken breast halves, skinned (thighs and drumsticks work well too)Marinade:
1 qt. buttermilk
1 onion roughly chopped
1/4 tsp. cayenne pepper

Breadcrumb Mixture:
2 cups plain breadcrumbs (cornflake crumbs work too)
1 tsp. paprika
1/4 tsp. freshly ground pepper
1/2 c. chopped almonds

1. Soak the chicken at least 8 hours (preferably overnight) in buttermilk with onion and cayenne pepper.

2. Remove the chicken from the buttermilk marinade. Combine the ingredients for the breadcrumb mixture.

3. Roll each chicken piece in the breadcrumb mixture and place on lightly oiled baking sheet. Bake at 400° uncovered for 45 minutes or until done.

 

(Express Friday)

Try the new Boca in a Bun Chick’n & Swiss Sandwich (or another brand) for a quick meal. (Look for the meat alternative in the freezer section.) Save the sandwiches with baked chips and a lettuce and tomato salad. For dessert, kiwifruit is always good.

 

(Easy Entertaining Saturday)

Invite friends for a special meal of dijon orange salmon. Heat oven to 400 degrees. In a small bowl, mix together 1/4 cup each orange marmalade and Dijon mustard and 1 tablespoon fresh lemon juice. Pour over 4 (4-to 5 ounce) salmon fillets; marinate 30 minutes at room temperature. Bake salmon 12 to 15 minutes or until salmon flakes easily with a fork. Garnish with lemon wedges.

Serve the flavorful salmon with jasmine rice, snow peas, a bibb lettuce salad and whole-wheat rolls. For dessert, enjoy peach sorbet and chocolate wafer cookies.

 

The Atlanta Journal-Constitution/ajc.com

Sunday, Aug. 24, 2008