SUNDAY: Celebrate Dad with All-American Burgers (see recipe) with all the trimmings. Add corn-on-the-cob to the menu. Serve with Citrusy Black Bean Salad. In a medium bowl, combine 1 (15-ounce) can black beans (rinsed), 1 large orange (peeled and cut into 1/2-inch pieces), 1/3 cup thinly sliced green onions, 1/4 cup fresh lime juice and 2 tablespoons canola oil. Mix gently. For dessert, present dad with your favorite brownies and a scoop of vanilla ice cream on the side.

Plan ahead: Buy an extra 1/2 pound beef and cook 2 extra patties and save enough brownies for Monday. Save enough ice cream for Tuesday.

MONDAY: Make Beef Roll-Ups for a quick meal. Crumble and heat the leftover burgers. In a medium bowl, mix the crumbled burgers, 3 cups torn fresh spinach leaves, 1 cup shredded jalapeno cheese, 1/2 medium red bell pepper cut into strips, 1/4 cup sliced green onions and 1/4 cup chopped fresh cilantro. Place 4 (7- to 8-inch) flour tortillas on a square of waxed paper. Divide beef/spinach mixture and spoon down center of each tortilla. Microwave each for 30 seconds on 100 percent power. Roll; cut crosswise into quarters. Serve hot and add rice on the side. Bite into the leftover brownies for dessert.

TUESDAY: Start your no-meat meal with your favorite minestrone soup. Follow the soup with Tex-Mex Salad (see recipe). Add crackers. For dessert, top leftover ice cream with butterscotch sauce.

WEDNESDAY: Buy a rotisserie chicken from the deli along with some prepared tabbouleh and a carrot salad. Add flatbread to your meal. Pick up some banana pudding for a homey dessert.

THURSDAY: Be budget-wise and try flavorful Turkey Chili (see recipe) to up your vegetables, fiber, folate, potassium and vitamin C. Serve the nutrition-packed dish with brown rice, a lettuce wedge and cornbread. Fresh strawberries with whipped cream make a great dessert.

Plan ahead: Save enough chili for Friday.

FRIDAY: Make Turkey Chili Tacos for the kids. Warm the leftover chili and spoon into warmed taco shells. Top with shredded cheddar cheese, salsa and sour cream. Add canned refried beans to the plate. Dip jicama sticks into ranch dressing for some crunch. All kids, young and old, like Popsicles for dessert.

SATURDAY: Treat guests to Flounder With Asian Glaze and enjoy the zesty flavor. Heat broiler. Coat one side of 4 (6-ounce) flounder filets with cooking spray. Place coated-side down on rack in broiler pan. Combine 1/4 cup mayonnaise, 1 tablespoon lite soy sauce, 2 teaspoons grated, peeled fresh ginger, and 1 seeded, minced fresh jalapeno pepper. Spread mixture over flounder; broil 4 minutes or until mayonnaise mixture is lightly browned and fish is opaque throughout. Serve with rice and steamed fresh asparagus. Add a Boston lettuce salad and baguettes. For dessert, buy a cheesecake and top it with fresh blueberries.

THE RECIPES

All-American Burgers

1 pound ground sirloin

2 tablespoons ketchup

1 tablespoon dry steak seasoning (such as Grill Mates or another brand)

1 teaspoon Worcestershire sauce

4 (1-ounce) slices cheddar cheese

4 whole-grain hamburger buns

4 slices cooked bacon

Desired toppings such as spicy mustard, sliced tomatoes, lettuce, sliced onions

Mix beef, ketchup, seasoning and Worcestershire sauce in medium bowl until well blended.

Shape into 4 patties.

Grill on medium heat 4 to 6 minutes per side or until burgers reach an internal temperature of 160 degrees. Top burgers with cheese and grill buns the last 30 seconds of grilling. Serve burgers on buns with bacon and desired toppings and condiments.

Makes 4 burgers.

Nutrition information: Each burger (prepared with reduced-fat cheese) contains 385 calories, 39 g protein, 16 g fat, 25 g carbohydrate, 86 mg cholesterol, 1,232 mg sodium and 3 g fiber.

Dietary exchanges: 11/2 starch, 41/2 lean meat.

Recipe adapted from McCormick

Tex-Mex Salad

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

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

1 orange, peeled, with white pith removed, quartered lengthwise and sliced

1 small yellow bell pepper, diced

1/3 cup finely chopped fresh cilantro

1/2 cup bottled orange or regular vinaigrette

3/4 teaspoon chili powder

6 red radishes

1 avocado

2 hard-cooked eggs, sliced

In a large bowl, combine beans, orange, bell pepper, cilantro, vinaigrette and chili powder; toss to mix and coat.

Before serving, thinly slice radishes, and peel and dice avocado. Add both to bean mixture; toss to mix and coat. Top with sliced eggs. Serve immediately.

Makes 4 servings.

Nutrition information: Each serving (prepared with reduced-sodium beans) contains approximately 350 calories, 10 g protein, 25 g fat, 26 g carbohydrate, 93 mg cholesterol, 484 mg sodium and 11 g fiber.

Dietary exchanges: 1 starch, 1/2 fruit, 1 vegetable, 1 lean meat, 4 fat.

Turkey Chili

1 tablespoon canola oil

1 pound ground turkey breast

1 medium onion, chopped

1 green bell pepper, chopped

2 tablespoons chili powder

1 teaspoon ground cumin

1 teaspoon garlic powder

1 teaspoon black pepper

1 (14 1/2-ounce) can stewed tomatoes,

1 (14-ounce) can chicken broth

3/4 cup tomato-vegetable juice (such as V8) or tomato juice

1 (15-ounce) can pinto beans, rinsed

1 cup frozen corn

1 small red onion, chopped

Heat oil in a large pot on medium. Add turkey and cook 5 minutes or until no longer pink. Add onion and cook 6 minutes or until softened. Add bell pepper, chili powder, cumin, garlic powder and black pepper. Cook 4 minutes or until green pepper is softened and spices are fragrant. Stir in tomatoes with juice, broth, tomato-vegetable juice, beans and corn; cover and simmer 15 to 20 minutes; stir occasionally. Serve immediately and garnish with red onion.

Makes 6 servings.

Nutrition information: Each serving (prepared with reduced-sodium tomatoes, tomato juice and beans) contains approximately 231 calories, 24 g protein, 4 g fat, 28 g carbohydrate, 51 mg cholesterol, 470 mg sodium and 8 g fiber.

Dietary exchanges: 11/2 starch, 1 vegetable, 3 lean meat.

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

[email protected]

Food on 06/11/2014