SUNDAY: These Mediterranean Beef Kebabs (see recipe) make a delicious family meal. Serve the kebabs over spaghetti. Add steamed fresh zucchini on the side, along with this Wilted Spinach Salad. Toss torn spinach, yellow bell pepper strips and cucumber slices with warmed balsamic vinaigrette. Add Italian bread sticks. For dessert, make Ambrosia. Layer sliced fresh strawberries, orange sections, fresh pineapple chunks and sweetened flaked coconut in a glass serving bowl. Repeat layers once or twice, sprinkling with sugar if needed.
Plan ahead: Save 2 kebabs for Monday.
MONDAY: Make Barbecue Beef Sandwiches with the leftover kebabs. Chop the kebabs; mix them with any barbecue sauce and heat. Pile mixture onto toasted whole-grain buns and top with coleslaw. Add dill pickles and munch on baked potato chips. Fresh peaches are dessert.
Plan ahead: Buy enough coleslaw for Thursday.
TUESDAY: Quick and with no meat, this Broccoli and Bean Linguine (see recipe) gets to the table in a hurry. Add a mixed greens salad and garlic bread on the side. For dessert, make instant chocolate pudding.
WEDNESDAY: Keep an eye on the budget tonight by serving Baked Potatoes topped with canned turkey chili. Serve with a lettuce wedge and whole-grain rolls. Bite into fresh plums for dessert.
THURSDAY: Make it quick and cool tonight with Dijon Chicken Salad Sandwiches. Stir 1 teaspoon Dijon mustard into 2 cups prepared chicken salad. Spread the mixture on whole-grain bread and top with leaf lettuce. Mix chopped red bell pepper into leftover coleslaw to serve on the side. Pop red and green grapes into your mouth for dessert.
FRIDAY: The kids will be singing "get along little doggie" when you prepare Cowboy Baked Beans and Sausage for dinner. Heat a large skillet over medium until hot. Add 8 ounces smoked sausage or hot dogs (cut into 1/2-inch slices); cook and stir 3 minutes or until browned. Spoon into a bowl. To skillet, add 3/4 cup barbecue sauce, 2 tablespoons pancake syrup, 2 tablespoons water and 1 tablespoon cider vinegar; bring to boil. Stir in 1 (15-ounce) can red kidney beans (rinsed), 1 (15-ounce) can pinto beans (rinsed) and 1 (15-ounce) can black beans (rinsed). Cover and heat on medium for 15 minutes, stirring often before serving with sausage. Add carrot sticks. Gather 'round the campfire for Gimme More S'mores. Spread 6 graham cracker squares with 12 teaspoons marshmallow cream and top with 6 tablespoons chopped grapes. Spread 6 more crackers with 6 teaspoons peanut butter; place on grapes, peanut butter-side down. Nibble on!
SATURDAY: Invite guests for Roast Fish With Fresh Tomatoes (see recipe). Serve over rice, along with green beans and a romaine salad. Add baguettes. Make Honey-Berry Crepes for dessert. Fill crepes with any chopped fresh berries. Roll; top with vanilla yogurt and drizzle with honey.
THE RECIPES
Mediterranean Beef Kebabs
11/2 pounds boneless sirloin steak, well-trimmed and cut into 11/2-inch cubes
3 green onions, sliced
2 tablespoons olive oil
3 tablespoons fresh lemon juice
11/2 teaspoons minced garlic
2 teaspoons dried tarragon
1/2 teaspoon dried oregano
1/4 teaspoon ground black pepper
Place meat in resealable plastic bag. Combine onions, olive oil, lemon juice, garlic, tarragon, oregano and pepper. Pour over meat and turn to coat. Marinate in refrigerator 4 to 24 hours; turn bag occasionally.
Drain meat; discard marinade. Thread meat onto 6 (12-inch) metal skewers, leaving 1/4 inch between pieces. Place kebabs on top of broiler pan. Broil 4 to 5 inches from heat 10 to 12 minutes or until meat is slightly pink in center; turn to brown evenly.
Makes 6 servings.
Nutrition information: Each serving contains approximately 136 calories, 21 g protein, 5 g fat, no carbohydrate, 56 mg cholesterol, 44 mg sodium, no fiber.
Carbohydrate choices: 0.
Broccoli and Bean Linguine
6 ounces linguine
3 cups broccoli florets
1 (15-ounce) can cannellini beans, rinsed
1 (10-ounce) container refrigerated light Alfredo sauce
3 cloves garlic, minced
1/2 cup croutons or panko bread crumbs, crushed
1/4 teaspoon crushed red pepper
1 tablespoon olive oil
Cook linguine according to package directions. Add broccoli the last 3 minutes of cooking time; drain, reserving 1/2 cup pasta water. Return pasta mixture to pot; keep warm.
In a food processor or blender, combine beans, Alfredo sauce, garlic and reserved pasta water. Cover; process until nearly smooth. Transfer to small saucepan; heat on medium, stirring frequently, 5 minutes or until hot. Spoon sauce onto serving plates; top with pasta mixture, croutons (or panko), crushed red pepper and a drizzle of olive oil.
Makes 4 servings.
Nutrition information: Each serving contains approximately 430 calories, 19 g protein, 11 g fat, 66 g carbohydrate, 17 mg cholesterol, 550 mg sodium and 10 g fiber.
Carbohydrate choices: 41/2.
Adapted from Better Homes and Gardens: The Ultimate Quick and Healthy Book edited by Jan Miller
Roast Fish With Fresh Tomatoes
1 teaspoon paprika
1/2 teaspoon coarse salt
11/2 pounds boneless cod, halibut or other thick white fish, cut into 4 pieces
3 tablespoons olive oil, divided use
1 medium onion, chopped
1 tablespoon coarsely chopped garlic
1 pound tomatoes, cut into chunks
1 tablespoon red wine vinegar
Sliced and toasted almonds for garnish
Heat oven to 450 degrees.
In a small bowl, combine paprika and salt. Sprinkle half of the mixture over both sides of fish. Set aside.
In a large oven-safe skillet, heat 2 tablespoons olive oil over medium. Add onion and garlic; cook and stir 3 to 4 minutes or until onion begins to soften. Transfer to a bowl. Add tomatoes and remaining paprika mixture to bowl; mix well.
To skillet, add remaining oil; cook fish 2 minutes or until brown on one side. Spoon tomato-onion mixture over and around fish; drizzle with red wine vinegar. Bake 8 minutes or until fish is opaque throughout and tomatoes are hot. Sprinkle with toasted almonds.
Makes 4 servings.
Nutrition information: Each serving contains approximately 250 calories, 28 g protein, 11 g fat, 8 g carbohydrate, 65 mg cholesterol, 339 mg sodium and 2 g fiber.
Carbohydrate choices: 1/2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
Food on 07/23/2014