Prepare a baked turkey breast according to package directions and add gravy on the side. Serve it with scalloped potatoes, sugar snap peas and a romaine salad. For dessert, enjoy the refreshing flavor of fresh fruit with orange-ginger syrup (see recipe).
Plan ahead: Save enough turkey and fruit for Monday.
Shopping list: Turkey breast to bake, gravy, scalloped potatoes, sugar snap peas, romaine, cantaloupe, strawberries, fresh blueberries, fresh pineapple, sugar, fresh ginger, orange, lemon.
>Heat and eat Monday
Use the leftovers for turkey enchiladas with avocado corn salad. Coat an 8-by-12-inch baking dish with cooking spray. Microwave 8 fat-free flour tortillas as package directs until softened. Divide 2 cups shredded leftover turkey and 3/4 cup shredded Mexican-blend cheese among tortillas. Roll and place seam-side down in dish. Pour 1 (10-ounce) can enchilada sauce over all; top with 1/4 cup more cheese. Microwave, covered, 8 to 10 minutes on high or until hot. Let stand 3 minutes.
Meanwhile, combine 1 diced Hass avocado, 1 pint halved grape tomatoes, 2 (11-ounce) cans rinsed corn, 1 tablespoon fresh lime juice and salt and pepper to taste; toss to mix. Serve with enchiladas. Add a spinach salad. Spoon the leftover fresh fruit for dessert.
Shopping list: Cooking spray, fat-free flour tortillas, shredded Mexican-blend cheese, canned enchilada sauce, Hass avocado, grape tomatoes, canned corn, lime, salt, pepper, fresh spinach.
Try McCormick's Recipe Inspirations for a no-brainer meal. This time I tried Asian Sesame Salmon, with good results. Serve with quick brown rice, a packaged green salad and crusty bread. Fresh plums are your dessert.
Shopping list: Recipe Inspirations spice package and ingredients to go with it, quick brown rice, packaged green salad, crusty bread, fresh plums.
For a flavor-packed no-meat dinner, you'll like farfalle with pesto, goat cheese and tomatoes (see recipe). Serve it with a lettuce wedge and garlic bread. A cool slice of cantaloupe is good for dessert.
Shopping list: Farfalle (bow tie) or other pasta, prepared pesto (jar or refrigerated), goat cheese, grape tomatoes, lettuce, garlic bread, cantaloupe.
Bean and veggie wraps will please the kids. Heat 4 (6- to 8-inch) whole-grain fat-free flour tortillas as directed. Meanwhile, heat a large nonstick skillet on medium. Cook 3 cups fresh sliced mushrooms and 1/4 cup minced onion 5 minutes or until onion is softened and mushrooms have released their liquid. Stir in 1 (15-ounce) can rinsed low-sodium black beans; heat through. Stir in 4 cups spinach leaves; remove from heat. Divide mixture among tortillas. Sprinkle with some 50 percent reduced-fat shredded cheddar cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down. Serve with rice and cherry tomato halves. Slice kiwifruit for dessert.
Shopping list: Whole-grain fat-free flour tortillas, fresh sliced mushrooms, onion, canned low-sodium black beans, fresh spinach, 50 percent reduced-fat cheddar cheese, rice, cherry tomatoes, kiwifruit.
You won't put too much strain on the budget with tomato and avocado egg salad. In a medium bowl, mix together 6 hard-cooked sliced eggs (reserve center slice of each egg), 2 diced ripe Hass avocados, 1 cup chopped tomato, 1/3 cup minced red onion and 1/4 cup chopped flatleaf parsley; toss gently to mix. In a small bowl, combine 2 tablespoons each low-fat mayonnaise and reduced-fat sour cream, 1 tablespoon fresh lemon juice, 1/2 teaspoon salt and 1/4 teaspoon hot pepper sauce. Add dressing to egg mixture; stir gently just until ingredients are coated. Refrigerate 1 hour to blend flavors. Serve on spinach leaves, garnished with reserved center egg slices. Add bean soup and whole-grain rolls. Watermelon slices are a juicy dessert.
Tip: Use the avocado-egg mixture as a sandwich filling if desired.
Shopping list: Eggs, Hass avocados, tomato, red onion, flatleaf parsley, low-fat mayonnaise, reduced-fat sour cream, lemon, salt, hot pepper sauce, fresh spinach, bean soup, whole-grain rolls, watermelon.
>Easy entertaining Saturday
Mediterranean shrimp with penne (see recipe) is perfect for guests. Serve with a red-tipped lettuce salad and garlic bread. For dessert, make peach parfaits: Layer sliced peaches with vanilla pudding; garnish with light whipped cream and toasted sliced almonds.
Shopping list: Penne pasta, large shrimp, broccoli florets, fat-free half-and-half, neufchatel cheese, Perfect Pinch Parmesan Herb seasoning mix, Italian seasoning, crushed red pepper, Parmesan, red-tipped lettuce, garlic bread, peaches, vanilla pudding, light whipped cream, sliced almonds.
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>FRESH FRUIT WITH ORANGE-GINGER SYRUP (Sunday)
Makes 10 servings
Preparation time: 25 minutes
Cooking time: Fewer than 5 minutes; standing time: 15 minutes; chilling time: 1 hour
1 large cantaloupe, cut into 1-inch cubes
2 pints strawberries, halved
1 pint fresh blueberries
1 medium cored pineapple cut into 1-inch cubes
Orange Ginger Syrup
2/3 cup sugar
1/2 cup water
2 tablespoons chopped fresh ginger
2 teaspoons orange zest (yellow part only)
1/4 teaspoon lemon juice
In a large bowl, combine all fruit. For syrup, combine sugar, water, ginger, zest and juice in a small saucepan over low heat until sugar dissolves. Bring to boil; reduce heat and simmer 1 minute. Remove from heat; let stand 15 minutes. Remove ginger and discard. Cool syrup; chill 1 hour. Serve syrup with fruit. (Adapted from "1,001 Ways to Cook Southern," Susan Hernandez Ray, editor; Oxmoor House, $34.95.)
Per serving: 165 calories, 2g protein, 1g fat (3 percent calories from fat), 0.1g saturated fat, 42g carbohydrate, no cholesterol, 16mg sodium, 4g fiber.
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>FARFALLE WITH PESTO, GOAT CHEESE AND TOMATOES (Wednesday)
Makes 8 servings
Preparation time: 10 minutes
Cooking time: For the pasta
1 (14.25-ounce) package farfalle (bow tie) or other pasta (such as Barilla Plus)
1/2 cup prepared pesto (jar or refrigerated)
4 to 5 ounces goat cheese, cut into small pieces, divided
2 cups grape tomatoes, halved
Cook pasta according to directions; reserve 1/2 cup pasta water, then drain pasta and return to pot. Add the pesto, half the goat cheese and reserved water; toss to coat. Fold in the tomatoes and sprinkle with remaining goat cheese before serving.
Per serving: 336 calories, 16g protein, 14g fat (37 percent calories from fat), 4.8g saturated fat, 38g carbohydrate, 19mg cholesterol, 209mg sodium, 4g fiber.
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>MEDITERRANEAN SHRIMP WITH PENNE (Saturday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: About 5 minutes, plus pasta
8 ounces penne pasta
1 pound large peeled and deveined shrimp
3 cups fresh broccoli florets
1 cup fat-free half-and-half
4 ounces neufchatel cheese, cubed
2 teaspoons Perfect Pinch Parmesan Herb seasoning mix
1 teaspoon Italian seasoning
1/4 teaspoon crushed red pepper
Freshly grated Parmesan for garnish
Cook pasta according to directions. Add shrimp and broccoli during the last 3 minutes of cooking; drain. Meanwhile, bring half-and-half to a simmer in a small pan on medium heat. Reduce heat to medium-low. Add neufchatel cheese, seasoning mix, Italian seasoning and crushed red pepper. Whisk until cheese is melted. Place pasta, shrimp and broccoli in serving bowl. Add sauce; toss gently to coat. Sprinkle with Parmesan.
Per serving: 286 calories, 21g protein, 6g fat (18 percent calories from fat), 2.9g saturated fat, 38g carbohydrate, 109mg cholesterol, 582mg sodium, 2g fiber.