7 day menu planner

Roman Rice-Stuffed Tomatoes With Roasted Potatoes

Roman Rice-Stuffed Tomatoes With Roasted Potatoes

Wednesday, August 13, 2014

SUNDAY: Prepare a Marinated Flank Steak for the family using any packaged dry or prepared marinade and follow the directions on the package. Grill the (1- to 1 1/2-pound) steak 17 to 21 minutes on a medium-hot grill. To serve, thinly slice across the grain. On the side, serve Spicy Corn Bake. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, combine 1 (16-ounce) can cream-style corn, 1 (16-ounce) can corn kernels (rinsed), 1 (4-ounce) can chopped green chiles, 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy), 8 ounces sour cream and 1 egg (lightly beaten); mix well. Spoon into baking dish; bake 30 minutes. Serve with steamed fresh zucchini. Add mixed greens. Strawberry ice cream is dessert.

Plan ahead: Save enough steak and corn bake for Monday. Save enough ice cream for Wednesday.

MONDAY: Use the leftover beef in Mediterranean Wraps. Add beef slices, drained (diced) roasted red peppers (from a 12-ounce jar) and 1/2 cup crumbled feta cheese to a bowl; stir to mix. Spread 1 side of 4 large whole-grain tortillas with 2 tablespoons refrigerated ranch dip. Top each tortilla (1 inch from the edge) with fresh baby spinach (from a 5-ounce bag), followed with the beef mixture. Starting at the edge nearest you, roll tightly. Cut in half diagonally and serve. Heat the leftover Spicy Corn Bake and add cucumber sticks. Enjoy fresh cherries for dessert.

TUESDAY: Baked Potatoes With Italian Stuffing is a light dinner. Slash tops of 4 baked potatoes. Stir together 1/2 cup cottage cheese, 1 cup chopped baby spinach, 1/4 cup marinara sauce. Fill potatoes with mixture. Sprinkle with 1 tablespoon shredded mozzarella cheese, some dried oregano and dried basil. Heat in microwave 1 more minute or until heated through. Serve with a romaine salad and whole-grain bread. For dessert, fresh pineapple with toasted coconut is easy.

WEDNESDAY: We never mind saving money when Chicken Chili (see recipe) is on the menu. Serve with a crisp lettuce wedge and crusty rolls. Top leftover ice cream with chocolate syrup for dessert.

THURSDAY: Calling all kids for Macaroni and Cheese With Ham (see recipe). Add a carrot salad and soft rolls. Show the children how to make instant banana pudding. Stir in sliced bananas.

FRIDAY: Pick up some tuna salad for sandwiches and your favorite soup from the deli for a no-fuss dinner. Add a packaged mixed greens salad. After a hard week, bite into another sandwich for dessert, ice cream sandwiches!

SATURDAY: Treat your guests to your grilled chicken tonight. Serve it with Roman Rice-Stuffed Tomatoes With Roasted Potatoes (see recipe). Add a romaine salad and baguettes. For dessert, Berries in Lime Syrup is perfect. Boil 1/3 cup sugar and 2 tablespoons water. Reduce heat to low; simmer until sugar dissolves. Remove from heat; stir in 1/4 cup fresh lime juice. Refrigerate until cold. Refrigerate 6 cups halved strawberries. Pour syrup over berries, add lime zest (green part only) and toss to coat. Garnish with thin strips of lime peel if desired.

THE RECIPES

Chicken Chili

1 teaspoon vegetable oil

1 pound ground chicken breast

1 tablespoon minced garlic

2 (14 1/2 -ounce) cans diced tomatoes with jalapeno peppers

2 teaspoons cumin

2 teaspoons chili powder

1 (15- to 16-ounce) can kidney beans, rinsed

1 (15- to 16-ounce) can black beans, rinsed

1 (15- to 16-ounce) can corn kernels, rinsed

Desired garnishes such as sour cream, shredded cheese or tortilla chips

Heat oil in a large skillet on medium-high. Add chicken and cook 5 minutes or until no longer pink. Reduce heat to low and add garlic, tomatoes, cumin and chili powder. Cover and simmer 5 minutes, stirring occasionally. Stir in the beans and corn, cover and heat through. Serve with desired garnishes.

Makes 6 servings.

Nutrition information: Each serving (prepared with reduced-sodium beans, no-salt added corn and without garnishes) contains approximately 280 calories, 26 g protein, 4 g fat, 40 g carbohydrate, 48 mg cholesterol, 804 mg sodium and 12 g fiber.

Carbohydrate choices: 2 1/2.

Macaroni and Cheese With Ham

16 ounces elbow macaroni

3 tablespoons butter

3 tablespoons all-purpose flour

3 cups milk, divided use

1/2 teaspoon coarse salt

2 cups shredded cheddar cheese

1 (4-ounce) can mild chopped green chiles

4 ounces diced ham

Cook macaroni according to package directions.

Melt butter in a separate pan over medium heat. Whisk in flour; cook 2 minutes. Whisk in 1 cup of the milk. Gradually whisk in remaining milk, 1 cup at a time, until smooth. Add salt. Simmer, whisking for 2 minutes or until thickened. Remove from heat. Stir in cheese and chiles. Drain pasta. Toss pasta with cheese sauce and ham.

Makes 10 servings.

Nutrition information: Each serving (prepared with 1 percent milk and reduced-fat cheese) contains approximately 312 calories, 17 g protein, 9 g fat, 41 g carbohydrate, 31 mg cholesterol, 476 mg sodium and 1 g fiber.

Carbohydrate choices: 2 1/2.

Roman Rice-Stuffed Tomatoes With Roasted Potatoes

2/3 cup arborio rice (or other short-grained rice)

6 large ripe tomatoes

2 tablespoons extra-virgin olive oil, divided use

1/3 cup freshly grated pecorino-Romano cheese

1/4 cup fresh basil OR flat-leaf parsley

1/2 teaspoon coarse salt

Ground pepper to taste

2 pounds yellow potatoes (such as Yukon Gold), peeled and cut into 1/2-inch-thick wedges

Heat oven to 425 degrees.

Bring 8 cups water to a boil in a saucepan; add rice and cook, uncovered, 10 minutes, stirring occasionally. Drain; place rice in bowl.

Cut the top 1/2 inch off tomatoes; reserve caps. Scoop out pulp and juices. Chop pulp and add it, with the juices, to the bowl with the rice. Add 1 tablespoon olive oil, cheese, basil, salt and pepper. Stuff the mixture into tomatoes and set caps on top; set aside.

Toss potatoes with remaining olive oil. Place potatoes in rimmed baking pan large enough to hold them and the tomatoes in a single layer. Bake potatoes 15 to 20 minutes or until they begin to turn brown; toss potatoes.

Place tomatoes in same pan between the potatoes. Bake 30 minutes more or until tomatoes and potatoes are tender. Serve warm or at room temperature.

Makes 6 servings.

Nutrition information: Each serving contains approximately 273 calories, 7 g protein, 6 g fat, 50 g carbohydrate, 2 mg cholesterol, 221 mg sodium and 6 grams fiber.

Carbohydrate choices: 3 1/2.

Recipe adapted from The Italian Vegetable Cookbook by Michele Scicolone

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:

[email protected]

Food on 08/13/2014