SUNDAY: Treat the family to Oven-Fried Barbecue Chicken.
Heat oven to 400 degrees. Pour 1 ½ cups buttermilk into large shallow dish. In a medium bowl, mix 1 ½ cups flour, 1 teaspoon coarse salt and 1 teaspoon pepper. Dip 4 thighs, 4 legs and 3 breasts (all parts bone in and skinless) in buttermilk and drain excess liquid, then dip in flour, shaking off excess.
Place meaty-side down in an ungreased 15-by-10-inch rimmed baking pan. Coat both sides of chicken with cooking spray. Bake 45 to 50 minutes or until chicken is crisp and internal temperature is 165 degrees.
Meanwhile, mix ½ cup barbecue sauce and 2 tablespoons honey.
Five minutes before chicken is done, brush with sauce. Make your own potato salad and buy delicatessen coleslaw as accompaniments. Add wholegrain rolls. For dessert, enjoy a big bowl of fresh strawberries with whipped cream.
Plan ahead: Save enough chicken and potato salad and buy enough coleslaw and strawberries for Monday.
MONDAY: Planning a Memorial Day picnic today will be easy because the leftover chicken, potato salad and coleslaw are all ready. Add crusty rolls. Now all you have to do is show your spirit and make a Very Berry Trifle (see recipe). Let’s celebrate!
Plan ahead: Save enough trifle for Tuesday.
TUESDAY: This Spinach Artichoke Crab Salad uses imitation king crab, so you can have an elegant salad at a surprisingly low price. In a large mixing bowl, combine 2 tablespoons sliced black olives and 1 (14-ounce) can quartered,water-packed artichokes. Break apart 1 (8-ounce) package refrigerated imitation king crab meat and add to bowl. Add 1 (2-ounce) jar diced pimientos (drained), 2 teaspoons Dijon mustard, 1 cup refrigerated spinach dip, and coarse salt and pepper to taste. Gently mix until well-blended. Spoon onto a serving platter that has been covered with a bed of 4 to 6 cups fresh baby spinach. Add 2 medium tomatoes cut into wedges and 4 quartered hard cooked eggs. Serve with canned bean soup if you’d like and add baguettes. Leftover trifle is an easy dessert.
WEDNESDAY: Put International Vegetable Soup (see recipe) on your list of favorites. Add a mixed green salad and serve the soup with cheese toast (shredded cheddar cheese melted on whole-grain toast).
Sliced peaches are dessert.
THURSDAY: Stop by the delicatessen for Turkey and Swiss Sandwiches on wholegrain bread. Add a lettuce and tomato salad and baked chips.
Fresh pineapple is your dessert.
FRIDAY: The kids won’t be able to resist Sloppy Jacques. In a large skillet, cook 1 pound lean ground beef until no longer pink;
drain. Stir in 2 tablespoons flour;
mix well. Add 1 (10 ½ -ounce) can condensed French onion soup. Cook and stir over medium heat until bubbly. Continue cooking and stirring 2 more minutes or until sauce thickens.
Spoon onto toasted whole-grain hamburger buns. The kids will want oven fries with their sandwiches. Add stuffed celery boats (celery pieces with any cheese spread). Oatmeal cookies work wonders for dessert.
Tip: The adults might want some spicy barbecue sauce on their sandwiches.
SATURDAY: Your lucky guests will rave over Scallops in Peanut Sauce (see recipe). Serve the flavorful combination over spaghetti. Add a red-tip lettuce salad and whole-grain rolls. For a refreshing finale, try Fresh Fruit Sorbet. Place 2 ½ cups (about 1 pound) any packaged frozen fruit pieces and 2 tablespoons sugar (or more to taste) into a food processor. Puree fruit by pulsing processor on and off while gradually adding ¼ cup unsweetened apple juice just until mixture becomes well blended, smooth and creamy.
Serve immediately or freeze.
THE RECIPES Very Berry Trifle2 cups sliced strawberries 2 cups blueberries 1 cup raspberries ¾ cup confectioners’ sugar,
divided use 3 teaspoons pure vanilla
extract, divided use 1 ½ cups heavy cream 1 teaspoon orange extract ¼ cup sour cream 4 cups angel food cake,
cubed, divided use In a large bowl, toss berries, ¼ cup of the sugar and 2 teaspoons vanilla. Set aside.
In a large chilled bowl, beat cream, remaining sugar, remaining vanilla and the orange extract with electric mixer until soft peaks form. Gently stir in sour cream.
In a 2-quart glass serving bowl, layer 2 cups cake cubes and half of the berry mixture and half of the whipped cream mixture. Repeat layers; cover.
Refrigerate at least 2 hours or until ready to serve. Garnish with more berries if desired.
Makes 12 servings.
Nutrition information: Each serving prepared with reduced-fat sour cream contains approximately 200 calories, 2 g protein, 12 g fat, 21 g carbohydrate, 44 mg cholesterol, 88 mg sodium and 2 g fiber.
International Vegetable Soup 1 (15-ounce) can black beans,
rinsed 1 (15-ounce) can pinto beans,
rinsed 2 (14 ½ -ounce) cans diced
tomatoes with green
peppers, celery and onion 2 cups frozen or canned corn,
rinsed if using canned 1 (14-ounce) can vegetable
broth 2 medium red potatoes, cut
into ¾ -inch pieces 1 cup frozen chopped onions 1 cup medium salsa 1 cup frozen green beans In a 4-quart or larger slow cooker, combine all ingredients.
Mix well. Cover and cook on low 8 hours or until vegetables are tender. Thin with additional broth or water if desired.
Makes about 12 cups.
Nutrition information: Each cup contains approximately 151 calories, 6 g protein, no fat, 32 g carbohydrate, no cholesterol, sodium varies and 6 g fiber.
Scallops in Peanut Sauce 1 ½ cups shredded carrots 1 pound sea scallops ½ cup teriyaki sauce ¼ cup creamy peanut butter 1 teaspoon cornstarch ¾ teaspoon coriander◊teaspoon crushed red
pepper 1 ½ cups fresh snow peas Sliced green onions and
roasted peanuts for garnish Heat oven to 450 degrees.
On two 18-by-12-inch pieces of heavy-duty foil, divide carrots between foil pieces in an even layer; top each with half of scallops. Combine teriyaki sauce, peanut butter, cornstarch, coriander and red pepper; blend until smooth. Spoon sauce evenly over scallops; divide and arrange snow peas on top of scallops in an even layer. Double fold foil to make a packet. Place packets in a rimmed baking pan.
Bake 25 to 27 minutes. Remove from oven. Open packets away from your face to allow steam to escape. Arrange both on a serving platter; garnish with green onions and peanuts. Serve immediately.
Makes 4 servings.
Nutrition information: Each serving prepared with reduced fat peanut butter contains approximately 259 calories, 20 g protein, 7 g fat, 30 g carbohydrate, 27 mg cholesterol, 1,410 mg sodium and 3 g fiber.
Food, Pages 33 on 05/22/2013