7 day menu planner

Korean-Grilled Beef Skewers

Korean-Grilled Beef Skewers

Wednesday, February 19, 2014

SUNDAY: Go all out for the family and prepare Glazed Sage-Roasted Chicken (see recipe) today. Serve the juicy bird with Creamy Bacon Rice (toss hot cooked rice with reduced-fat sour cream and crumbled bacon). Add petite green peas and baguettes. For dessert, top pound cake with raspberry sauce. In a blender, process 2 (10-ounce) packages frozen raspberries (thawed) with 2 teaspoons sugar. Strain and discard seeds. Chill 1 hour and spoon over cake.

Plan ahead: Save enough chicken and raspberry sauce for Monday. Save enough cake for Wednesday.

MONDAY: A good way to save money is to prepare Chicken and Potatoes Au Gratin (see recipe) using leftover chicken.

On the side, Harvard beets (such as Aunt Nellie’s brand) are good. Add a green salad and sourdough bread. For dessert, spoon leftover raspberry sauce over vanilla ice cream.

Plan ahead: Save one casserole for Wednesday.

TUESDAY: Taco Night gets dinner on the table in a hurry.

Follow the directions on any taco seasoning mix and fill taco shells with the mixture. Top the tacos with shredded lettuce, chopped tomatoes and diced avocados. Serve with refried beans. For dessert, make flan from a mix.

WEDNESDAY: Take a break. All you have to do tonight is reheat Monday’s casserole and serve it with fresh Brussels sprouts.

Add whole-grain rolls. Dessert is leftover cake with sliced peaches.

THURSDAY: The kids always like spaghetti and meatballs.

Buy any meatballs and top spaghetti with your own or another brand red pasta sauce.

Sprinkle the combo with freshly grated parmesan cheese. Serve with green beans and Italian bread. Make instant chocolate pudding and stir in miniature marshmallows for a kid-pleaser.

FRIDAY: I never cared that Egg Salad Sandwiches were low-cost because they’re so delicious. Make your own and reduce the saturated fat by using more cooked egg whites than yolks, along with low-fat mayonnaise and coarse salt and pepper to taste. I always add a little sweet pickle relish, too.

Spread the egg salad on toasted whole-grain bread and top with lettuce and sliced tomatoes.

Add canned navy bean soup alongside. Fresh pineapple is good for dessert.

SATURDAY: Prepare Korean-Grilled Beef Skewers (see recipe) for your guests.

Place the skewers on a bed of coleslaw mix for a pretty presentation. Add packaged long-grain and wild rice with sliced summer yellow squash and crusty bread. For dessert, impress the crowd with Vanilla Oranges With Chocolate. Toss sliced and peeled oranges with sugar and a dash of pure vanilla extract. Scatter semisweet miniature chocolate chips on each serving.

THE RECIPES

Glazed Sage-Roasted Chicken

1 (5- to 7-pound) roasting chicken, giblets removed

2 bunches fresh sage leaves

1 orange, sliced in quarters

1 (15.25-ounce) can apricot halves

½ cup orange juice concentrate

Heat oven to 350 degrees.

Carefully slide your hand between skin and breast meat of chicken to loosen skin. Place 1 bunch sage leaves under skin. Place second bunch sage leaves and orange quarters into cavity of chicken. Tuck wing tips under and tie legs with kitchen string.

Place on rack in roasting pan.

Roast 2 to 2 ½ hours or until thickest part of thigh registers 165 degrees.

Meanwhile, drain apricots; reserve juice. You should have 1 cup of juice. If necessary, add water to make 1 cup or discard any remaining juice or store for another use. Mix apricot juice with orange juice concentrate.

One hour into cooking time, pour mixture over chicken.

Place apricots around chicken and continue roasting. Remove pan from oven, cover chicken loosely with foil and let stand 20 minutes before carving. Remove apricot halves and serve with chicken; skim fat from drippings and serve. Remove skin before eating.

Makes 10 servings.

Nutrition information: Each (dark meat) serving contains approximately 237 calories, 26 g protein, 7 g fat, 16 g carbohydrate, 139 mg cholesterol, 110 mg sodium and 1 g fiber.

Chicken and Potatoes Au Gratin

2 cups cooked chicken, chopped or shredded

2 pounds frozen hash-browned potatoes, thawed

2 (10 ¾ -ounce) cans condensed cream of celery soup (such as Healthy Request)

1 cup sour cream

1 medium onion, chopped

2 cups shredded sharp cheddar cheese, divided use

Heat oven to 350 degrees.

Coat two 8-by-8-inch baking dishes with cooking spray.

In a large bowl, combine chicken, potatoes, soup, sour cream, onion and 1 cup cheese.

Divide and spoon into each baking dish. Divide and sprinkle remaining cheese over each casserole. Cover and bake 40minutes. Uncover and bake another 20 minutes or until bubbly and cheese is browned.

Serve one casserole; cover and refrigerate second dish for another meal.

Makes 8 servings.

Nutrition information: Each serving (prepared with reduced fat soup, sour cream and cheese) contains approximately 318 calories, 23 g protein, 12 g fat, 32 g carbohydrate, 64 mg cholesterol, 495 mg sodium and 3 g fiber.

Korean-Grilled Beef Skewers

1 pound boneless beef sirloin steak (see note)

3 tablespoons soy sauce

2 tablespoons sesame seeds, toasted

2 tablespoons light brown sugar

1 tablespoon water

1 teaspoon garlic powder

1 teaspoon ground ginger

½ teaspoon crushed red pepper

2 green onions, thinly sliced

Cut steak lengthwise into ¼ - inch strips.

In a small bowl, mix remaining ingredients.

Place steak in a large resealable plastic bag. Add marinade; turn to coat.

Refrigerate 30 minutes.

Remove steak from marinade; discard remaining marinade.

Thread steak in zigzag fashion onto skewers. Broil or grill on medium-high 6 to 8 minutes.

Makes 4 servings.

Note: Place steak in freezer for 20 minutes for easier slicing.

Nutrition information: Each serving (prepared with reduced-sodium soy sauce) contains approximately 174 calories, 26 g protein, 6 g fat, 3 g carbohydrate, 65 mg cholesterol, 345 mg sodium and no fiber.

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

Food, Pages 32 on 02/19/2014