7day menu planner

Scalloped Potatoes
Scalloped Potatoes

SUNDAY: Impress the family with Moroccan Lamb Stew With Carrots and Almonds (see recipe). Top couscous with the flavorful mixture. Serve it with a romaine salad and flatbread. Add the Easiest-Ever Peach Sorbet for dessert. Place an unopened (15- to 17-ounce) can of peaches in heavy (not light) syrup in the freezer for at least 12 hours or until frozen solid. Submerge the unopened can in hot water for a few seconds to loosen the edges, then open the can and transfer the contents to a food processor, using a knife to cut it into several chunks. Add 2 teaspoons fresh lemon juice. Process 10 to 15 seconds or until smooth. Scoop the sorbet into balls and serve immediately.

Plan ahead: Save enough stew and couscous for Monday. Prepare enough sorbet for Saturday.

MONDAY: Combine and heat the leftover stew and couscous for stuffed pitas. Serve with cucumber spears. Fresh strawberries are good for dessert.

TUESDAY: Catfish is reasonably priced, so tonight's Oven-Fried Catfish is a good way to save a few dollars. Heat oven to 425 degrees. Sprinkle 6 (4-ounce) catfish filets with 3/4 teaspoon coarse salt. Place in a resealable plastic bag; add 1 (2-ounce) bottle hot sauce. Seal and chill 30 minutes to 2 hours, turning occasionally. Remove fish and discard marinade; dredge in 1 to 1 1/2 cups yellow cornmeal. Place fish on baking sheet coated with foil. Bake 10 minutes or until fish is opaque throughout. Then broil, 3 inches from heat, for 4 minutes or until lightly browned. Serve with tartar sauce and o'brien potatoes (frozen). Add carrots and whole-grain bread. Plums are dessert.

WEDNESDAY: It takes only a short time to make Chicken, Broccoli and Potatoes Parmesan. In a large skillet, heat 2 teaspoons canola oil on medium. Add 1 (20-ounce) package refrigerated diced potatoes with onion. Cover and cook 10 to 12 minutes or until lightly browned. Stir occasionally. Stir in 1 (10-ounce) package refrigerated cooked chicken breast strips (or 1 cup chopped cooked chicken) and 3 cups fresh broccoli florets. Cook 2 minutes. In a small bowl, mix together 1 (10 3/4-ounce) can condensed cream of mushroom soup, 1/2 cup milk and 1 teaspoon garlic powder until smooth. Add to skillet and stir to coat other ingredients. Sprinkle with 1/4 cup freshly grated parmesan cheese. Bring to boil; cover and cook on low for 5 minutes or until heated through. Serve with packaged salad greens and garlic bread. Try Asian pears for dessert.

Tip: Asian pears are crunchy, juicy and sweet. Choose ones that are hard and fragrant. Store at room temperature about three days or in the refrigerator up to one month. Eat everything but the stem and seeds.

THURSDAY: Put together two of the kids' favorites, and you'll have Chili Spaghetti. Cook 8 ounces spaghetti and top with 1 (15-ounce) can heated turkey chili. Top with shredded cheddar cheese. Add carrot sticks and soft rolls. For dessert, fresh pineapple spears are cool.

FRIDAY: You won't mind a meal with no meat when you can enjoy Black Bean Enchiladas (see recipe). Serve with packaged spanish rice and sliced avocado. Mangoes are dessert.

SATURDAY: Grill some steaks for your friends tonight. Serve them with Scalloped Potatoes (see recipe) and fresh asparagus. Add a Caesar salad and whole-grain rolls. Top leftover sorbet with peach (or another) liqueur.

THE RECIPES

Moroccan Lamb Stew With Carrots and Almonds

1 1/2 teaspoons ground ginger

1 teaspoon curry powder

1 teaspoon pepper

1 tablespoon ground coriander

1 tablespoon cumin

1 teaspoon coarse salt

2 pounds lamb shoulder, well-trimmed and cut into 1-inch cubes (about 1 pound after trimming)

1 pound baby carrots

2 cups unsalted chicken broth

1 medium onion, chopped

2 cloves garlic, minced

3 tablespoons tomato paste

1 (15- or 16-ounce) can chickpeas, rinsed

1/3 cup golden raisins

2 tablespoons honey

1/4 cup toasted slivered almonds

Chopped fresh cilantro for garnish

In a small bowl, mix together the ginger, curry powder, pepper, coriander, cumin and salt. Place lamb cubes in a resealable plastic bag; sprinkle spice mixture over lamb and turn to coat. Let lamb stand 30 minutes. Place lamb in a 4-quart or larger slow cooker. Add carrots, broth, onion, garlic, tomato paste, chickpeas, raisins and honey. Cover and cook on low 4 to 5 hours. Top with almonds and sprinkle with cilantro. Serve immediately.

Makes 8 servings.

Nutrition information: Each serving contains approximately 212 calories, 14 g protein, 6 g fat, 27 g carbohydrate, 31 mg cholesterol, 470 mg sodium and 5 g fiber.

Carbohydrate choices: 2.

Black Bean Enchiladas

1 teaspoon chile oil or canola oil

1 large onion, chopped

1 medium green bell pepper, chopped

2 (15-ounce) cans black beans, rinsed

1 1/2 cups medium salsa, divided use

12 (6-inch) whole-wheat flour tortillas

2 medium tomatoes, chopped

1/2 cup shredded jalapeno cheddar cheese

1/2 cup part-skim shredded mozzarella cheese

Shredded lettuce

Sour cream for garnish

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium-high. Add onion and bell pepper; cook 5 minutes or until softened. Mash 1 can beans. Add mashed beans, 3/4 cup salsa and remaining beans to skillet; heat through. Spoon about 1/3 cup mixture down center of each tortilla. Roll and place seam side down in a 9-by-13-inch baking dish coated with cooking spray. Combine tomatoes and remaining salsa; spoon over enchiladas. Cover with foil and bake 15 minutes. Uncover; sprinkle with both cheeses. Bake 5 minutes or until hot and bubbly. To serve, place lettuce on each plate, top with enchiladas and garnish with sour cream.

Makes 12 enchiladas.

Nutrition information: Each enchilada (prepared with reduced-fat cheese and sour cream) contains approximately 200 calories, 9 g protein, 3 g fat, 34 g carbohydrate, 5 mg cholesterol, 458 mg sodium and 7 g fiber.

Carbohydrate choices: 2 1/2.

Scalloped Potatoes

3 cloves peeled garlic, divided use

1 pound yellow or gold potatoes, peeled and very thinly sliced

2 cups milk

1/2 onion, finely chopped

1/2 teaspoon coarse salt

1/8 teaspoon ground nutmeg

Freshly ground pepper to taste

1/2 cup sour cream

2 tablespoons freshly grated parmesan cheese

Cut 1 clove garlic in half and rub vigorously over the inside of a shallow 2-quart baking dish or gratin dish. Coat the dish with cooking spray. Mince the remaining 2 cloves garlic.

Combine the minced garlic, potatoes, milk, onion, salt, nutmeg and pepper in a medium heavy saucepan. Bring to a simmer over low heat, stirring occasionally. Simmer, uncovered, until the potatoes are tender, about 10 minutes. Transfer the potatoes to the prepared dish with a slotted spoon. Transfer 1/4 cup of the milk mixture to a small bowl. Whisk in sour cream. Pour over the potatoes. Top with parmesan.

Heat broiler. Broil potatoes until golden brown, about 2 to 3 minutes. Serve immediately.

Makes 4 servings.

Nutrition information: Each serving (prepared with 1 percent milk and reduced-fat sour cream) contains approximately 162 calories, 6 g protein, 5 g fat, 24 g carbohydrate, 19 mg cholesterol, 269 mg sodium and 3 g fiber.

Carbohydrate choices: 1 1/2.

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

[email protected]

Food on 05/18/2016

Upcoming Events