SUNDAY: Serve the family your roast chicken with brown rice and gravy today. Alongside, try delicious Zucchini Casserole au Gratin (see recipe), fresh broccoli spears and dinner rolls. For dessert, buy a blueberry crisp.
Plan ahead: Save enough chicken, rice, gravy, zucchini casserole and crisp for Monday.
MONDAY: Make Open-Face Chicken Sandwiches for a quick meal. Place slices of leftover chicken over dense white bread and cover with hot gravy. Add the leftover rice and zucchini casserole along with a spinach salad. The leftover crisp is dessert.
TUESDAY: This Baked Ziti-Beef Casserole is just right for the kids. Heat oven to 375 degrees. Coat an 8-inch square baking dish with cooking spray. Cook 8 ounces ziti pasta according to directions; drain and set aside. In a large skillet, cook 1/2 pound lean ground beef and 1 small sweet onion (chopped) on medium for 6 minutes or until beef is no longer pink; drain. Add 1 medium zucchini (chopped) and cook 2 minutes. Stir in 1 (15-ounce) can tomato sauce, 1 (14 1/2-ounce) can diced tomatoes, 3/4 teaspoon dried oregano, and coarse salt and pepper to taste. Heat to boiling. Toss with cooked pasta. Spoon into baking dish; cover with foil and bake 20 minutes. Uncover and sprinkle with 3/4 cup part-skim shredded mozzarella. Bake, uncovered, 5 more minutes or until cheese melts. Serve with celery sticks and dip, along with soft rolls. Apple slices are good for dessert.
WEDNESDAY: Enjoy the Indian spices in Chickpea Stew (see recipe). Serve the aromatic combo over basmati rice. Add a lettuce wedge and flatbread. For dessert, apricots are easy.
THURSDAY: Pasta is a low-cost meal and easy to prepare, as is this Spaghetti With Parsley and Cheese. Cook 8 ounces spaghetti according to package directions; drain. Meanwhile, combine 5 minced garlic cloves and 1/3 cup chopped fresh flatleaf parsley. Heat 1 tablespoon olive oil in a large skillet on medium-high for 1 minute. Add the parsley-garlic mixture; stir well to combine with the oil and remove skillet from heat. Add cooked pasta to skillet and toss well to coat. Add 1/4 cup freshly grated Romano cheese and coarse salt and pepper to taste. Toss to coat. Serve with a romaine salad and garlic bread. Fresh pineapple is a simple dessert.
FRIDAY: Make it quick tonight with Southwestern Chicken Melts. In a medium bowl, mix together 1/2 package (8 to 10 ounces) Southwestern-style cooked sliced chicken breast, 1/4 cup salsa and 2 tablespoons mayonnaise. Spoon mixture onto 4 (6-ounce) corn tortillas; top each with 2 slices tomato and 1/4 cup shredded Monterey Jack cheese. Broil 2 minutes or until cheese is melted. Serve with canned chili beans and guacamole. Make instant butterscotch pudding for dessert.
SATURDAY: Tonight, serve guests Honey and Spice-Glazed Pork Chops (see recipe), along with mashed sweet potatoes (fresh or refrigerated) and fresh snow peas. Add a bibb lettuce salad and baguettes. Buy fruit tarts for dessert.
THE RECIPES
Zucchini Casserole au Gratin
2 whole eggs OR 4 egg whites
1 clove garlic, minced
2 teaspoons Dijon mustard
2 tablespoons fresh chopped basil
3/4 teaspoon coarse salt
1/2 teaspoon ground black pepper
1 cup cottage cheese
1 1/2 cups shredded sharp cheddar cheese, divided use
2 1/2 pounds zucchini, cut into half-moons, 1/3 inch thick
Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray.
In a large bowl, whisk eggs, garlic, mustard, basil, salt and pepper. Add cottage cheese and 1/2 cup cheddar cheese. Add zucchini and stir to coat. Transfer to baking dish. Sprinkle with remaining cheese. Bake 45 to 50 minutes or until casserole is bubbly and the cheese is golden. Let stand 10 minutes before serving.
Makes 8 servings.
Nutrition information: Each serving (prepared with low-fat cottage cheese and reduced-fat cheddar cheese) contains approximately 122 calories, 13 g protein, 6 g fat, 7 g carbohydrate, 61 mg cholesterol, 456 mg sodium and 1 g fiber.
Carbohydrate choices: 1/2.
Chickpea Stew
1 tablespoon olive oil
1 medium onion, finely chopped
1 (28-ounce) can diced tomatoes, drained
1 teaspoon sugar
1 teaspoon curry powder
1/2 teaspoon coarse salt
1/4 teaspoon turmeric
1/8 teaspoon cayenne pepper
2 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed
1/2 teaspoon garam masala
1/4 cup chopped fresh cilantro
Heat oil on medium in a large saucepan. Add onion and cook 5 minutes or until softened. Stir in tomatoes, sugar, curry powder, salt, turmeric and cayenne pepper. Cook 8 minutes or until thickened, stirring occasionally. Stir in chickpeas and garam masala; cook 5 minutes or until thoroughly heated. Sprinkle each serving with cilantro.
Makes 4 servings.
Nutrition information: Each serving (prepared with no-salt added tomatoes and reduced-sodium chickpeas) contains approximately 313 calories, 14 g protein, 5 g fat, 53 g carbohydrate, no cholesterol, 316 mg sodium and 11 g fiber.
Carbohydrate choices: 3 1/2.
Honey and Spice-Glazed Pork Chops
1/4 cup honey
2 tablespoons Dijon mustard
1/2 teaspoon ground ginger
1/4 teaspoon cinnamon
1/8 teaspoon ground cloves
4 (4-ounce) boneless center-cut loin pork chops (1/2 inch thick)
1/2 teaspoon coarse salt
1/4 teaspoon ground black pepper
In a medium bowl, combine honey, mustard, ginger, cinnamon and cloves; mix well and set aside.
Heat a large skillet coated with cooking spray on medium-high. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat to medium-low; add honey mixture. Cook 5 minutes or until pork registers 145 degrees, turning chops once. Serve chops with sauce.
Makes 4 servings.
Nutrition information: Each serving contains approximately 200 calories, 19 g protein, 6 g fat, 19 g carbohydrate, 57 mg cholesterol, 433 mg sodium and no fiber.
Carbohydrate choices: 1.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
Food on 03/29/2017