This week's menus
Each day of the week offers a menu aimed at a different aspect of meal planning. There's a family meal, a kids' menu aimed at younger tastes, a heat-and-eat meal that recycles leftovers, a budget meal that employs a cost- cutting strategy, a meatless or "less meat" dish for people who may not be strict vegetarians but are trying to cut down on meat, an express meal that requires little or no preparation, and an entertaining menu that's quick.
Sunday/Family
What could be more homey and family-friendly than Baked Chicken With Potatoes, Carrots and Onions (see recipe). Accompany this delicious combination with mixed greens and crusty bread. For dessert, Raspberry-Cherry Pie will keep everyone at the table for a family chat. Defrost and drain 1 (10-ounce) package frozen sweetened raspberries. In a 2-quart casserole, combine the raspberries, 1 (21-ounce) can cherry pie filling and 1 tablespoon cornstarch. Microwave on high (100 percent power) 5 to 7 minutes or until clear and thickened. Pour into 9-inch reduced-fat graham cracker pie crust. Chill. Garnish with light whipped cream before serving, if desired.
Plan ahead: Skin, debone, chop and save 1 whole chicken for Monday and Tuesday; save some of the pie for Monday and half of the potatoes for Wednesday.
Tip: Discard the chicken skin to cut fat and calories.
Monday/Express
Make a quick Wild Rice and Chicken Casserole tonight. Prepare 1 (6-ounce) package long-grain and wild rice according to microwave directions. While the rice is standing, prepare 1 (10-ounce) package frozen chopped spinach according to directions; drain well. Stir 2 cups leftover chopped cooked chicken and spinach into rice; cover and microwave on high (100 percent power) 2 to 4 minutes or until heated. Stir in 1/2 cup reduced-fat sour cream. Let stand, covered, 3 minutes. Serve with whole-wheat rolls and leftover pie.
Tuesday/Heat and Eat
Save time tonight by using your microwave to prepare Chicken a La King with leftover chicken (see recipe). Spoon over egg noodles and serve with a green salad. Add store-bought biscuits.
Wednesday/ St. Patrick's Day
Everyone can eat like the Irish and save money like the Scots tonight with Homestyle Corned Beef With Dilled Cabbage (see recipe). Serve the traditional Irish dish with leftover potatoes and rye bread. Diced orange sections and sliced bananas topped with crushed gingersnaps spell dessert.
Plan ahead: Save leftover corned beef, rye bread and potatoes for Thursday.
Thursday/Kids
Try a new sandwich on the kids tonight with quick corned beef sandwiches on rye bread. Slather the bread with some low-fat mayonnaise and grainy mustard. The adults might like to add prepared horseradish. Serve store-bought potato salad and munch on some carrot sticks. Lime sherbet with mint chocolate cookies continues the green theme of St. Patrick's Day.
Friday/Meatless
Make meat a memory with Spicy Beans and Couscous (see recipe). Add a green salad to this vitamin- and fiber-packed meal. Serve with fresh fruit to complete the event.
Saturday/Entertaining
Janey Lowe, an Atlanta friend, inspired the recipe for Lime and Dill Baked Salmon (see recipe). The baked salmon goes well with orzo and freshly grated Parmesan cheese. Add mixed greens and baguettes. We had broiled cinnamon peaches for dessert. Heat broiler. In a small bowl, combine 10 crushed reduced-fat vanilla wafers (or regular wafers), 1 tablespoon each softened butter and packed brown sugar and 1/4 teaspoon cinnamon. Drain 1 (15-ounce) can peach halves packed in juice. Place peaches, seed side up, in pie plate. Sprinkle with cookie mixture. Broil until sugar is melted and bubbly or about 1 minute.
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
whole chicken fryers
fresh rosemary
garlic
cooking spray
potatoes
fresh carrots
onions
extra-virgin olive oil
salt
pepper
salad greens
crusty bread
frozen sweetened raspberries
canned cherry pie filling
cornstarch
reduced-fat graham cracker pie crust
light whipped cream
Monday
package of long-grain and wild rice
frozen chopped spinach
reduced-fat sour cream
whole-wheat rolls
Tuesday
1 percent milk
flour
chicken bouillon
frozen peas and carrots
diced pimentos
white pepper
egg noodles
salad greens
biscuits
Wednesday
corned beef brisket
honey
Dijon mustard
cabbage
margarine or butter
fresh dill
rye bread
orange sections
bananas
gingersnaps
Thursday
low-fat mayonnaise
grainy mustard
prepared horseradish
potato salad
carrot sticks
lime sherbet
mint chocolate cookies
Friday
vegetable broth
canned tomatoes
salt
dried red pepper flakes
dried basil
dried oregano
quick-cooking couscous
canned red kidney beans
olive oil
scallions
green bell pepper
fresh parsley
celery
garlic
salad greens
bread
fresh fruit
Saturday
parchment paper
olive oil cooking spray
center-cut salmon fillets
lime/dill-flavored dressing and marinade
fresh dill
lime
orzo
Parmesan cheese
salad greens
baguettes
reduced-fat (or regular) vanilla wafers
butter
brown sugar
cinnamon
canned peach halves
Baked Chicken With Potatoes, Carrots and Onions (Sunday)
Makes 4 servings plus 1 extra
chicken and 4 extra potato
Preparation time: 25 minutes
Cooking time: about 1 1/2 to 1 3/4 hours
2 whole chicken fryers (about 3 1/2 pounds each), giblets and fat removed
salt and pepper to taste
10 fresh rosemary sprigs (6 left as sprigs, 4 chopped up)
6 cloves garlic (2 whole, 4 sliced)
cooking spray
8 medium potatoes, peeled and cut lengthwise into quarters
4 carrots, cut in 2-inch lengths
3 medium onions, quartered
2 tablespoons extra-virgin olive oil
1 teaspoon salt
1/2 teaspoon pepper
Heat oven to 400 degrees.
For the chicken: Rinse chickens inside and out with cold water and pat dry with paper towel. Salt and pepper inside. Place in roasting pan, breast side up. Separate skin from breasts and place 2 rosemary sprigs under skin of each and 1 sprig in cavity of each chicken along with 1 whole clove of garlic. Tuck wings under legs. Coat both chickens with cooking spray.
For the vegetables: In a large bowl, toss potatoes, carrots, onions and remaining garlic with olive oil, the 4 chopped rosemary sprigs and salt and pepper. Arrange vegetables around chickens.
Cover with foil and bake 1 hour. Reduce heat to 350 degrees, remove foil and bake 30 to 45 minutes or until chickens are golden and juices run clear. Remove skin before eating. Note: Reserve 1 chicken and half the potatoes.
Per serving, chicken skin removed (does not include extra whole chicken and extra 4 potatoes): 525 calories, 47 grams protein, 17 grams fat (29 percent calories from fat), 3.8 grams saturated fat, 46 grams carbohydrate, 126 milligrams cholesterol, 600 milligrams sodium, 7 grams fiber
Chicken a La King (Tuesday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 8 to 10 minutes
1 1/2 cups 1 percent milk, divided
3 tablespoons flour
1 1/2 teaspoons chicken bouillon
2 cups leftover chopped, cooked chicken
1 (10-ounce) package frozen peas and carrots
1 (2-ounce) jar diced pimentos, drained
1/4 teaspoon white pepper
In a small bowl, whisk together 1/2 cup milk and the flour. Pour milk/flour combination into a 2-quart casserole along with remaining 1 cup milk and microwave on high (100 percent power) 5 to 6 minutes, stirring several times until thickened. Add bouillon, chicken, peas and carrots, pimentos and pepper and cover. Microwave on high 3 to 4 minutes or until vegetables are cooked and chicken is heated.
Per serving: 238 calories, 27 grams protein, 7 grams fat (25 percent calories from fat), 2.1 grams saturated fat, 18 grams carbohydrate, 66 milligrams cholesterol, 512 milligrams sodium, 3 grams fiber
Homestyle Corned Beef With Dilled Cabbage (Wednesday)
Makes 8 servings
Preparation time: 15 minutes
Cooking time: under 3 hours
for brisket; 12 to 16 minutes
for cabbage
Standing time: 5 minutes
for brisket
1 (2- to 2 1/2 -pound) corned beef brisket
water
1/4 cup honey
2 tablespoons Dijon mustard, divided
1 medium head cabbage, cut in 8 wedges (about 2 pounds)
1 tablespoon margarine or butter
1 1/2 teaspoons chopped fresh dill
Place brisket in Dutch oven; add water to cover brisket. Cover pan and simmer 2 to 2 1/2 hours or until brisket is tender. Remove from liquid; trim and discard excess fat. Heat broiler. Place brisket, fat side up, on rack in broiler pan so surface of meat is 3 to 4 inches from heat. In a small bowl, combine honey and 1 tablespoon mustard; brush half of mixture over brisket. Broil 3 minutes. Brush with remaining honey mixture; continue broiling 2 minutes or until brisket is glazed. Slice diagonally across grain into thin slices and place on warm platter and cover.
Meanwhile, place cabbage wedges in a 3-quart casserole spoke fashion (core to center) and cover. Microwave on high (100 percent power) 12 to 16 minutes or until desired doneness. Let stand, covered, 5 minutes; drain. In a small bowl, combine remaining 1 tablespoon mustard, margarine or butter and dill; spoon over hot cabbage wedges. Place on warmed platter with brisket.
Per serving: 303 calories, 19 grams protein, 19 grams fat (55 percent calories from fat), 7.8 grams saturated fat, 16 grams carbohydrate, 61 milligrams cholesterol, 271 milligrams sodium, 3 grams fiber
Spicy Beans and Couscous (Friday)
Makes 5 servings
Preparation time: 10 minutes
Cooking time: about 5 to 7 minutes
Standing time: 10 minutes
1 (14 1/2 -ounce) can vegetable broth
1 (14 1/2 -ounce) can diced tomatoes; don't drain
1/2 teaspoon each: salt, dried crushed red pepper flakes, dried basil and dried oregano
10 ounces quick-cooking couscous
1 (15 1/2 -ounce) can kidney beans, rinsed and drained
2 tablespoons olive oil
4 sliced scallions
1/2 cup chopped green bell pepper
1/4 cup chopped fresh parsley
1 celery stalk, sliced
2 cloves garlic, pressed
In a large saucepan over medium-high heat, combine broth, tomatoes and juice, salt, red pepper, basil and oregano and bring to a boil. Remove from heat and stir in couscous. Let stand 10 minutes.
Fluff with fork and stir in beans, olive oil, scallions, bell pepper, parsley, celery and garlic.
Per serving: 344 calories, 13 grams protein, 7 grams fat (17 percent calories from fat), 0.9 grams saturated fat, 58 grams carbohydrate, no cholesterol, 755 milligrams sodium, 5 grams fiber
Janey Lowe's Lime and Dill Baked Salmon (Saturday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 12 to 14 minutes
parchment paper
olive oil cooking spray
4 (5- or 6-ounce) center-cut salmon fillets, pin bones removed
1/4 cup lime/dill-flavored dressing and marinade
8 teaspoons chopped fresh dill
1/2 lime, cut into 4 wedges
Heat oven to 450 degrees. Lightly coat four 12- by 18-inch pieces of parchment paper with olive oil cooking spray. On each piece of parchment, place 1 salmon fillet. Top each fillet with 1 tablespoon dressing and marinade and 2 teaspoons dill. Over each piece of fish, squeeze the juice of 1 lime wedge. Wrap like a package, double-folding top and ends. Tuck ends under package. (Leave enough space for air to circulate inside package.) Place on baking sheet and bake about 12 to 14 minutes. Place package on each plate for guest to open at the table.
Per serving: 271 calories, 29 grams protein, 16 grams fat (55 percent calories from fat), 2.4 grams saturated fat, 1 gram carbohydrate, 80 milligrams cholesterol, 173 milligrams sodium, no fiber
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com.
Pub Date: 03/14/99