Sunday: Family
Enjoy family day with SWEET SESAME-GLAZED BEEF KEBABS on the menu. Serve the juicy kebabs with BROWN RICE. Add steamed fresh YELLOW SQUASH, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS to the feast. For dessert, top ANGEL FOOD CAKE with FRESH RASPBERRIES and light whipped cream.
Plan
Prepare 2 extra kebabs (beef only) and save enough raspberries for Monday.
Shopping List
minced garlic, sesame seeds, lime, honey, soy sauce, coarse salt, black pepper, boneless beef top sirloin, red bell pepper, zucchini, canned pineapple chunks, quick-cooking brown rice, fresh yellow squash, mixed greens, whole-grain rolls, angel food cake, fresh raspberries, light whipped cream.
SWEET SESAME-GLAZED BEEF KEBABS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 11 to 16 minutes
- For marinade:
- 3 teaspoons minced garlic
- 2 tablespoons sesame seeds
- 2 tablespoons fresh lime juice
- 2 tablespoons honey
- 2 tablespoons soy sauce
- Coarse salt and pepper to taste
- Kebabs:
- 1 pound boneless beef top sirloin (1 inch thick), cut into 1 1/4-inch pieces
- 1 medium red bell pepper, cut into 1-inch pieces
- 1 medium zucchini, cut lengthwise in half then crosswise into 1-inch pieces
- 16 canned pineapple chunks, drained
Combine marinade ingredients in a small bowl. Remove and reserve 1/4 cup in a microwave-safe measuring cup. Place beef and remaining marinade in resealable plastic bag; seal and turn to coat. Marinate in refrigerator 30 minutes to 2 hours. Soak 8 (10-inch) bamboo skewers in water 10 minutes; drain. Remove steak from marinade; discard marinade. Alternately thread beef, bell pepper, zucchini and pineapple evenly onto skewers. Place the kebabs on a grill over medium, ash-covered coals. Grill, covered, turning once, 11 to 15 minutes (or 13 to 16 minutes on medium preheated gas grill) for medium-rare to medium doneness. Season with salt and pepper to taste. Microwave the reserved marinade on high 30 to 60 seconds or until hot and just beginning to bubble; stir after heating. Drizzle kebabs with the heated marinade before serving.
Per serving: 320 calories, 25 grams protein, 6 grams fat (18% calories from fat), 1.8 grams saturated fat, 41 grams carbohydrate, 56 milligrams cholesterol, 252 milligrams sodium, 3 grams fiber.
Monday: Heat and Eat
Use Sunday's leftover beef for SOUTHWESTERN BEEF HASH: In a large nonstick skillet, cook 3 cups frozen O'Brien potatoes for 5 minutes on medium-high. Stir in 1 cup salsa and the leftover kebabs (cut into smaller cubes). Continue cooking 8 to 10 minutes or until potatoes are lightly browned; stir occasionally. Garnish with sliced green onions and sliced black olives.
Serve with a crisp LETTUCE WEDGE and CORNBREAD (from mix). Spoon leftover RASPBERRIES over VANILLA ICE CREAM for dessert.
Plan
Save enough cornbread for Tuesday; save enough ice cream for Saturday.
Shopping List
frozen O'Brien potatoes, salsa, green onions, sliced black olives, lettuce, cornbread mix, vanilla ice cream.
Tuesday: Budget
Beans are a money-saver and tasty, too, as FIESTA BLACK BEAN "PAELLA" proves. Cook 1 (8- to 10-ounce) package yellow rice mix according to directions. To the cooked rice, add 1 (15-ounce) can rinsed reduced-sodium black beans and 1 cup frozen petite green peas (thawed). Let stand, covered, 5 minutes. Meanwhile, cook 6 to 8 ounces smoked turkey sausage (cut into 1/4-inch slices) until lightly browned. Stir 2 medium chopped plum tomatoes in with the sausage. Add to rice mixture; toss lightly and serve.
Add a GREEN SALAD and warm the leftover CORNBREAD. For dessert, enjoy FRESH PINEAPPLE.
Shopping List
packaged yellow rice, canned reduced-sodium black beans, frozen petite green peas, smoked turkey sausage, plum tomatoes, salad greens, fresh pineapple.
Wednesday: Express
Before summer escapes, serve an all-time favorite: BACON, LETTUCE AND TOMATO SANDWICHES on whole-grain toast. Use those abundant garden tomatoes and spread a little low-fat mayonnaise on the toast. Add deli POTATO SALAD and DILL PICKLES to the plate. FRESH SLICED PEACHES are about the best dessert ever.
Shopping List
bacon, lettuce, tomatoes, whole-grain bread, low-fat mayonnaise, deli potato salad, dill pickles, fresh peaches.
Thursday: Meatless
Stay cool tonight with TEX-MEX SPUDS: Microwave 4 (6- to 8-ounce) baking potatoes 8 to 12 minutes (or about 6 minutes per pound). Slash the tops and top with guacamole, salsa and reduced-fat sour cream.
Serve with a bowl of canned CORN CHOWDER and add BAKED TORTILLA CHIPS. For dessert, enjoy sliced CANTALOUPE.
Plan
Bake extra potatoes for Friday.
Shopping List
baking potatoes, guacamole, salsa, reduced-fat sour cream, canned corn chowder, baked tortilla chips, cantaloupe.
Friday: Kids
Treat the kids to ooey-gooey CHICKEN CHEDDAR GRILL: Heat oven to 350 degrees. Slice a loaf of French bread in half lengthwise. Layer with shredded 50% reduced-fat cheddar cheese, sliced deli chicken (or turkey), drained mild salsa and more cheese. Place on a foil-lined cookie sheet and bake 8 to 10 minutes or until cheese is melted; slice.
Serve with OVEN POTATO WEDGES: Cut leftover potatoes into wedges, coat with cooking spray and bake at 425 degrees until warmed through. Add deli CARROT SALAD. Slice WATERMELON for dessert.
Shopping List
French bread, shredded 50% reduced-fat cheddar cheese, sliced deli chicken or turkey, mild salsa, cooking spray, deli carrot salad, watermelon.
Saturday: Easy Entertaining
Surprise your guests with LEMONY SHRIMP RISOTTO. Serve the easy dish with a BOSTON LETTUCE SALAD and ITALIAN BREAD. For dessert, CHILI-CHOCOLATE BROWNIES with leftover VANILLA ICE CREAM will be another nice surprise. Garnish with fresh RASPBERRIES if desired.
Shopping List
lemons, unsalted chicken broth, dry white wine, butter, olive oil, shallot, arborio rice, frozen petite green peas, shelled and deveined medium shrimp, coarse salt, pepper, Parmesan cheese, Boston lettuce, Italian bread, chocolate fudge brownie mix, ancho chile powder, chipotle chile powder, cinnamon, pure vanilla extract, chocolate chips or chunks, cooking spray, fresh raspberries (if desired).
LEMONY SHRIMP RISOTTO
Servings: makes about 8 cups
Prep time: 20 minutes
Cook time: about 25 minutes
- Juice of 1 large lemon
- 4 1/2 cups unsalted chicken broth
- 1/2 cup dry white wine
- 2 teaspoons butter
- 2 teaspoons olive oil
- 1 medium shallot, minced
- 2 cups arborio rice
- 2 teaspoons lemon zest (yellow part only)
- 1 cup frozen petite green peas (thawed)
- 1 pound shelled and deveined medium shrimp (with or without tails), or one 12-ounce package cooked frozen medium shrimp (thawed)
- 1/2 teaspoon coarse salt
- 1/4 teaspoon coarsely ground pepper
- Freshly grated Parmesan cheese for garnish
In covered 2-quart pan, heat lemon juice, broth and wine to a boil. Meanwhile, in a 3-quart baking dish, combine butter, oil and shallot. Microwave, uncovered, for 2 minutes on high (100% power) or until shallot softens. Add rice; stir well to coat. Cook on high 1 minute. Stir hot liquid and lemon zest into rice mixture. Cover and cook on medium (50% power) 15 minutes or until most of the liquid is absorbed; stir once. Stir in peas, shrimp, salt and pepper. Cover and cook on medium 3 to 4 minutes or just until shrimp turns opaque throughout and rice is tender but still firm; stir once. Garnish with cheese and serve.
Per cup: 261 calories, 15 grams protein, 3 grams fat (9% calories from fat), 0.8 gram saturated fat, 40 grams carbohydrate, 94 milligrams cholesterol, 283 milligrams sodium, 2 grams fiber.
CHILI-CHOCOLATE BROWNIES
Servings: makes 48 brownies
Prep time: less than 10 minutes
Cook time: 28 to 30 minutes
- 1 (19.8-ounce) package chocolate fudge brownie mix
- 1 1/2 teaspoons ancho chile powder
- 1/2 teaspoon chipotle chile powder
- 1/2 teaspoon cinnamon
- 1 teaspoon pure vanilla extract
- 1 cup chocolate chips or chunks
- Fresh raspberries for garnish if desired
Heat oven to 350 degrees. Prepare brownie mix according to package directions, stirring chile powders, cinnamon and vanilla extract into dry mix. Gently stir in chocolate chips. Spread batter into a 9-by-13-inch baking dish coated with cooking spray. Bake 28 to 30 minutes or until a toothpick comes out with fudgy crumbs. Cool in pan. Cut into squares; garnish with raspberries if desired.
Per serving: 90 calories, 1 gram protein, 5 grams fat (45% calories from fat), 1.3 grams saturated fat, 12 grams carbohydrate, 8 milligrams cholesterol, 42 milligrams sodium, 1 gram fiber.