9/ 24
Family Sunday
Enjoy Crispy Roast Chicken With Orange and Thyme for family day. Heat oven to 400 degrees. Place a 5- to 7-pound roasting chicken, breast side up, in a shallow roasting pan. Brush with olive oil and sprinkle with 1 tablespoon fresh thyme leaves and coarse salt and pepper all over the skin. Cut 1 large navel orange into thin slices (remove ends) and stuff into cavity, along with 6 or 8 thyme sprigs. Roast 1 hour 45 minutes or until thermometer inserted into thickest part of the thigh reaches 165 degrees. Remove chicken from oven; tent with foil and let stand 10 minutes; slice and serve. (Remove skin before eating.) Serve with brown rice, sugar snap peas and sourdough bread. Buy a coconut cream pie for dessert.
Plan ahead: Save enough chicken and pie and cook enough rice for Monday.
9/ 25
Heat-and-Eat Monday
Sesame Brown Rice Bowl With Shredded Chicken and Peanuts is a wonderful way to use leftover chicken. Place 3/4 cup cooked leftover rice in each of four serving bowls. To each bowl, add 1/2 cup shredded cooked chicken breast, 1/2 cup shredded carrot, 1 tablespoon sliced green onions, 1 tablespoon dry-roasted peanuts, 1 tablespoon chopped cilantro and 1/2 teaspoon coarse salt; toss to combine. For the dressing for four: In a small bowl, combine 2 tablespoons fresh lime juice, 4 teaspoons canola oil and 1 teaspoon dark sesame oil; mix well. Drizzle dressing over each bowl. Sprinkle each serving with more peanuts and cilantro. (Adapted from Cooking Light.) Serve with a lettuce wedge and sesame bread sticks. Leftover pie is all you need for dessert.
9/ 26
Meatless Tuesday
We're big fans of Savory Garbanzo Beans With Vegetables (see recipe) for its flavor and simplicity. Serve with a romaine salad and whole-grain rolls. Chilled red and green grapes are good for dessert.
9/ 27
Express Wednesday
Make it quick tonight with deli Egg Salad. Stir in some capers and black olives. Place packaged mixed salad greens on a serving platter. Top with the egg salad and add tomato wedges and sliced orange bell pepper rings around the egg salad. Add whole-grain bread. For dessert, try pineapple sorbet.
9/ 28
Kids Thursday
Call the kids for Turkey Tacos (see recipe). Serve this kid-friendly favorite with vegetarian pinto beans and guacamole. Keep dessert simple and serve pears.
9/ 29
Budget Friday
Always a favorite at our house, Tuna With Cannellini Beans is so easy. In a medium bowl, combine 3 1/2 cups cooked cannellini beans (or canned and rinsed), 1 (12-ounce) can drained flaked water-packed light tuna (or cooked fresh) and 1/2 medium red onion (finely chopped). Add 1/2 cup chopped parsley, 1/4 cup sliced black olives, 2 tablespoons fresh lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon fresh thyme leaves, and coarse salt and pepper to taste. Toss gently to mix. Cover and chill for at least 1 hour.
To serve, line a large platter with red-tipped lettuce and mound tuna mixture on lettuce. Garnish with more chopped parsley. Add garlic bread. Serve plums for dessert.
Note: If using canned cannellini beans, make sure they're reduced-sodium.
9/ 30
Easy Entertaining Saturday
Tonight would be a great night to invite friends for Korean Pork Chops With Gochujang Marinade (see recipe). Serve with Asian slaw. Whisk together 3 tablespoons rice vinegar, 1 tablespoon coarsely ground Korean red pepper (gochugaru), 2 teaspoons less-sodium soy sauce, 2 cloves minced garlic and 1/8 teaspoon coarse salt. Gradually whisk in 1/4 cup canola oil and 1 tablespoon dark sesame oil. Add 1 (14-ounce) bag coleslaw mix, 1 cup shredded carrots and 2 finely chopped green onions. Cover and refrigerate 2 to 6 hours. Add rice and poppy seed bread sticks to the meal. For dessert, try Mochi rice cakes.
Tip: Look for Mochi Rice Cakes at Asian or Korean markets.
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THE RECIPES
Savory Garbanzo Beans With Vegetables (Tuesday)
1 pound dried garbanzo beans
5 1/2 cups hot water
1/2 teaspoon coarse salt
1/2 teaspoon pepper
1 tablespoon olive oil
1 (8-ounce) package fresh sliced mushrooms
1 cup shredded carrots
1 bunch green onions, sliced
2 cloves garlic, minced
2 tablespoons fresh lemon juice
2 tablespoons prepared horseradish
2 teaspoons yellow mustard
Rinse beans and add to a 4-quart or larger slow cooker, along with water, salt and pepper. Cover; cook on high 4 to 5 hours or until beans are tender. In a large nonstick skillet, heat oil on medium. Add mushrooms, carrots, onions and garlic; cook 5 minutes or until vegetables are softened. Stir into beans, along with lemon juice, horseradish and mustard; mix well and cook 15 minutes more on high. Makes about 9 1/2 cups.
Per cup: 203 calories (percent calories from fat, 18), 10 grams protein, 33 grams carbohydrate, 6 grams fiber, 4 grams fat (0.2 gram saturated fat), no cholesterol, 144 milligrams sodium.
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Turkey Tacos (Thursday)
1/2 cup unsalted chicken broth
1/2 cup finely chopped onion
1/2 cup diced red bell pepper
1/2 cup corn
1/2 pound ground turkey breast
1/2 cup mild salsa
1/4 cup chopped fresh cilantro
8 (8- to 10-inch) flour tortillas
Reduced-fat sour cream
In a large nonstick skillet, heat broth to boiling on medium. Add onion, bell pepper and corn; cook 2 to 3 minutes or until vegetables are softened. Reduce heat to low. Stir in turkey. Cook 2 minutes, stirring occasionally. Add salsa and cook 5 minutes, stirring occasionally, until turkey is no longer pink. Stir in cilantro. Spoon slightly less than 1/2 cup turkey mixture down center of each tortilla; roll and serve with sour cream. Makes 8 tacos.
Per taco: 175 calories (percent calories from fat, 5), 11 grams protein, 29 grams carbohydrate, 3 grams fiber, 1 gram fat (0.1 gram saturated fat), 19 milligrams cholesterol, 419 milligrams sodium.
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Korean Pork Chops With Gochujang Marinade (Saturday)
1 green onion
3 tablespoons gochujang (Korean hot and sweet sauce)
3 tablespoons less-sodium soy sauce
2 tablespoons dark or Asian sesame oil
2 tablespoons rice wine or dry sherry
1 tablespoon unseasoned rice vinegar
1 tablespoon light brown sugar
2 teaspoons fresh ginger root, peeled and minced
2 cloves garlic, minced
4 9-ounce porterhouse bone-in loin pork chops, 1 inch thick
Whisk all ingredients except pork in a large bowl. Pour into a large resealable plastic bag. Add chops; turn to coat. Refrigerate 2 to 6 hours. Remove pork from bag — do not shake off marinade. Discard remaining marinade. Heat grill to medium-high; grill with lid closed, turning once, about 10 minutes or until pork registers 145 degrees. Remove from heat; let stand 3 minutes and serve. Serves 8.
Per serving: 262 calories (percent calories from fat, 35), 37 grams protein, 5 grams carbohydrate, no fiber, 10 grams fat (2.9 grams saturated fat), 113 milligrams cholesterol, 616 milligrams sodium.
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