> Family Sunday
A juicy turkey breast for family day is perfect for the cooler temperatures. Keep it simple and follow the directions on the package. Serve it with sweet and spicy sweet potatoes. Heat oven to 350 degrees. Peel, halve and cut 2 pounds sweet potatoes into wedges. Line a rimmed baking pan with nonstick foil. In a large bowl, microwave 2 tablespoons cut-up butter until melted; stir in 1/3 cup sugar, 1/4 cup orange juice, 1/4 teaspoon each cayenne pepper and ground cinnamon. Microwave 1 to 2 minutes until syrupy. Add potatoes to bowl; toss syrup over potatoes to coat evenly. Spread evenly in pan. Bake 40 to 45 minutes, stirring once, until tender and glazed. (Adapted from Woman's Day magazine.)
Add fresh zucchini, romaine and crusty bread. For dessert, treat the family to a slice of warm apple pie.
Plan ahead: Save enough turkey for Monday and enough pie for Tuesday.
Shopping list: Turkey breast, sweet potatoes, butter, sugar, orange juice, cayenne pepper, ground cinnamon, fresh zucchini, romaine, crusty bread, apple pie.
> Heat and eat Monday
Use the leftover cooked turkey for turkey enchiladas. Heat oven to 350 degrees. In a large bowl, mix together 3 cups shredded cooked turkey, 1/2 cup each reduced-fat sour cream and chopped fresh cilantro, 1 chopped red bell pepper, 1 1/2 teaspoons garlic, 1 teaspoon cumin and 1/4 cup 50 percent reduced-fat jalapeno or cheddar cheese. Puree 2 cups green salsa (salsa verde), 1/2 cup water, another 1/2 cup each sour cream and cilantro in a blender. Spread 1 cup salsa verde mixture over bottom of a 9-by-13-inch baking dish coated with cooking spray. Spoon 1/3 cup turkey mixture down the center of each tortilla (from a 10-ounce package of fat-free flour tortillas). Roll and place seam-side down in dish. Pour remaining salsa verde mixture over top; bake, uncovered, 35 minutes. Sprinkle with 1/2 cup more of the cheese and bake 15 minutes longer or until bubbly.
Serve with rice and mixed greens. Fat-free strawberry ice cream is your dessert.
Plan ahead: Save enough enchiladas for Wednesday; save enough ice cream for Saturday.
Shopping list: Reduced-fat sour cream, fresh cilantro, red bell pepper, garlic, cumin, 50 percent reduced-fat jalapeno or cheddar cheese, green salsa, cooking spray, fat-free flour tortillas, rice, salad greens, fat-free strawberry ice cream.
> Meatless Tuesday
For a change of pace, try no-meat Moroccan vegetable and pasta soup (see recipe). Accompany the flavor-packed soup with a grilled cheese sandwich on whole-wheat bread. How about leftover pie with light whipped cream for dessert?
Shopping list: Olive oil, onion, garlic, frozen mixed vegetables, canned diced tomatoes, canned garbanzo beans, basil, turmeric, paprika, pepper, cinnamon, ketchup, whole-wheat rotini pasta or elbow macaroni, cheese, whole-wheat bread, light whipped cream.
> Express Wednesday
Don't you love it when you open the refrigerator and find tonight's dinner, leftover enchiladas, already there? Enjoy the fruits of your earlier labor along with pinto beans and guacamole. You could make flan from a mix for dessert.
Shopping list: Pinto beans, guacamole, flan mix.
> Budget Thursday
Because I'm frugal, unstuffed cabbage (see recipe) caught my eye. Serve it with mashed potatoes, carrots and whole-wheat rolls. Plums are tonight's dessert.
Shopping list: Canola oil, ground turkey breast or 93 to 95 percent lean ground beef, onion, garlic, canned stewed tomatoes, tomato paste, parsley, salt, dried oregano, sugar, pepper, packaged shredded cabbage (for coleslaw), potatoes to mash, carrots, whole-wheat rolls, plums.
> Kids Friday
Oh, to be a kid again and munch on crunchy nacho dogs. Heat oven to 375 degrees. Coat a cookie sheet with cooking spray. Unroll 1 (8-ounce) can refrigerated reduced-fat crescent dinner rolls; separate dough into 4 rectangles. Firmly press perforations to seal. Place 4 slices reduced-fat American cheese on rectangles. Place 4 reduced-fat hot dogs on cheese. Fold short sides of dough over hot dogs; roll up each one. Press edges to seal. Brush rolls with milk; roll in 1/2 cup crushed baked tortilla chips. Place rolls, seam-side down, on cookie sheet. Bake 15 to 22 minutes or until deep golden brown. Serve with ketchup, salsa and reduced-fat sour cream.
Add celery sticks. Tropical fruits are good for dessert.
Shopping list: Cooking spray, refrigerated reduced-fat crescent dinner rolls, reduced-fat American cheese slices, reduced-fat hot dogs, milk, baked tortilla chips, ketchup, salsa, reduced-fat sour cream, celery, tropical fruits.
> Easy entertaining Saturday
Serve your guests easy and delicious baked oregano chicken and potatoes (see recipe). Alongside, add sugar snap peas, a bibb lettuce salad and Italian bread. For a special dessert, top coconut cake with leftover ice cream.
Shopping list: Parmesan cheese, unseasoned panko bread crumbs, dried oregano, garlic, salt, pepper, boneless, skinless chicken breasts, red potatoes, canned diced tomatoes, extra-virgin olive oil, sugar snap peas, bibb lettuce, Italian bread, coconut cake.
> THE RECIPES
MOROCCAN VEGETABLE AND PASTA SOUP (Tuesday)
Makes about 8 cups
Preparation time: 10 minutes
Cooking time: About 30 minutes
1 tablespoon olive oil
1 medium onion, cut into thin wedges
1 clove minced garlic
3 cups water
1 (1-pound) package frozen mixed vegetables
2 (14.5-ounce) cans undrained diced tomatoes
1 (15- to 19-ounce) can rinsed garbanzo beans
2 teaspoons dried basil
2 teaspoons turmeric
2 teaspoons paprika
1/4 teaspoon pepper
1/8 teaspoon cinnamon
2 tablespoons ketchup
1/2 cup uncooked whole-wheat rotini pasta or elbow macaroni
In a Dutch oven, heat oil on medium-high. Add onion; cook and stir 4 minutes. Add garlic; cook one more minute. Stir in water, mixed vegetables, tomatoes, beans, basil, turmeric, paprika, pepper, cinnamon and ketchup. Bring to a boil; reduce heat; cover and simmer 8 to 10 minutes or until vegetables are tender. Add rotini; cook, uncovered, 15 minutes or until rotini is tender. Thin with additional water if desired.
Per cup: 148 calories, 6g protein, 3g fat (16 percent calories from fat), 0.3g saturated fat, 27g carbohydrate, no cholesterol, 350mg sodium, 7g fiber.
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UNSTUFFED CABBAGE (Thursday)
Makes 6 servings
Preparation time: 10 minutes
Cooking time: About 25 minutes
2 teaspoons canola oil
1 pound ground turkey breast or 93 to 95 percent lean ground beef
1 medium thinly sliced onion
3 cloves minced garlic
1 (28-ounce) can stewed tomatoes
1 (6-ounce) can tomato paste
1 1/2 cups water
3 tablespoons chopped fresh parsley
1/2 teaspoon salt
1 teaspoon dried oregano
1 teaspoon sugar
1/4 teaspoon pepper
1 (10-ounce) package shredded cabbage (for coleslaw)
Heat oil in a Dutch oven on medium. Add turkey or beef; cook 6 minutes or until no longer pink, stirring occasionally. Drain, if necessary. Stir in onion; cook 4 minutes. Add garlic; cook 1 minute. Add tomatoes and tomato paste. Stir in water, parsley, salt, oregano, sugar and pepper. Simmer 5 minutes. Mix in the cabbage; cook, covered, 6 to 8 minutes or until cabbage is tender, stirring occasionally. Serve in bowls. (Adapted from Family Circle magazine.)
Per serving: 185 calories, 21g protein, 2g fat (11 percent calories from fat), 0.3g saturated fat, 18g carbohydrate, 47mg cholesterol, 608mg sodium, 4g fiber.
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BAKED OREGANO CHICKEN AND POTATOES (Saturday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 45 to 50 minutes
1/2 cup freshly grated Parmesan cheese
1/4 cup unseasoned panko bread crumbs
3/4 teaspoon dried oregano
2 cloves minced garlic
1/4 teaspoon each salt and pepper
4 (5- to 6-ounce) boneless, skinless chicken breasts
4 to 6 medium red potatoes (about 2 pounds) cut into 1/4 -inch thick slices
1 (14.5-ounce) can drained diced tomatoes
1 tablespoon extra-virgin olive oil
Heat oven to 375 degrees. Line a large rimmed baking sheet with nonstick foil. In a pie plate, mix the cheese, bread crumbs, oregano, garlic, salt and pepper. Dip both sides chicken and potato slices into the mixture. Shake off excess; reserve remaining crumb mixture. Arrange the chicken on one side of pan. Arrange the potatoes on the other side, slightly overlapping. Sprinkle chicken and potatoes with tomatoes, the remaining crumb mixture and the oil. Bake 45 to 50 minutes (depending on thickness) or until internal temperature of chicken is 170 degrees, and potatoes are tender when pierced with a knife.
Per serving: 439 calories, 42g protein, 8g fat (17 percent calories from fat), 2.7g saturated fat, 47g carbohydrate, 91mg cholesterol, 600mg sodium, 6g fiber.