7-day menu planner

Chocolate Chip-Caramel Poke Cake
Chocolate Chip-Caramel Poke Cake

SUNDAY: Light the grill for your own grilled chicken breasts. Serve the family favorite with Herb-Roasted Red Potatoes. Heat oven to 425 degrees. Cut 2 pounds medium red potatoes into wedges. Drizzle 2 tablespoons olive oil over potatoes and toss. Blend 2 cloves pressed garlic, 1 teaspoon coarse salt, 1 teaspoon cumin, 1/2 teaspoon paprika, 1/4 teaspoon dried oregano and 1/4 teaspoon ground red pepper (cayenne); spoon over potatoes and toss to coat. Spread potatoes evenly on a foil-lined, 9-by-13-inch baking dish coated with cooking spray. Bake 30 minutes or until tender. Add grilled fresh asparagus and dinner rolls to your meal. Serve Chocolate Chip-Caramel Poke Cake (see recipe) for dessert.

Plan ahead: Grill enough chicken and save enough cake for Monday.

MONDAY: Chicken and Veggie Wraps make good use of leftover chicken. Spread mayonnaise on 4 (8-inch) whole-wheat flour tortillas. Thinly slice leftover grilled chicken (about 1 pound), 1 red bell pepper and 1/4 cup red onion, and chop 2 cups mixed greens. Layer ingredients down center of each tortilla. Roll and fold the filled tortillas. Heat if desired. Serve with baked beet chips and pickle spears. Leftover cake is dessert.

TUESDAY: Penne Vegetable Toss makes an easy no-meat meal. Cook 3 cups penne pasta according to package directions. One minute before pasta is done, add 1 cup fresh broccoli florets and 1 cup shredded carrots. Cook 1 minute; drain. Rinse with cold water; drain. Return to pot and stir in 1 (14-ounce) can drained water-packed artichoke quarters, 1 cup halved grape tomatoes, 4 sliced green onions, 1/4 teaspoon dried oregano and 1/4 teaspoon dried basil. Add 1/4 cup Italian parmesan dressing; toss to coat. Cover and chill 2 hours; serve. Add a spinach salad and some garlic bread on the side. For dessert, halve kiwi and dig in!

WEDNESDAY: Cuban Black Bean and Yellow Rice Bowls (see recipe) are true bowl food. They're delicious and good for your food budget. Add corn tortillas and serve flan for dessert.

THURSDAY: BLT Burgers are quick, easy and always a popular meal. Heat grill. In a small bowl, combine 1/4 cup ketchup, 1/4 cup mayonnaise and 1 tablespoon prepared (yellow) mustard; set aside. Shape 1 1/4 pounds lean ground beef into 4 (3/4-inch-thick) burgers. Wrap the edge of each burger with 1 strip bacon, perpendicular to burger. Grill 10 to 12 minutes for medium or until desired doneness, turning once. Serve burgers on poppy seed buns with onion and tomato slices, lettuce and sauce. Add oven fries. For a sweet treat, pick up some oatmeal cookies.

FRIDAY: The kids will be home early for Salsa Spaghetti. Cook 8 ounces spaghetti according to package directions; drain. Return to pot and add 1 tablespoon olive oil; toss to coat and drain again. Return to pot and add 1 (24-ounce) jar mild thick and chunky salsa, 1 (15-ounce) can pinto beans (rinsed), and coarse salt and pepper to taste. Heat 5 minutes or until heated throughout, stirring occasionally. Serve immediately, garnished with shredded Mexican-blend cheese. Add a chopped lettuce salad and soft rolls. Popsicles are good for dessert.

SATURDAY: Your guests won't be able to resist Roasted Salmon With Fresh Vegetables (see recipe). Serve with mixed greens and sourdough bread. For dessert, buy fruit tarts.

THE RECIPES

Chocolate Chip-Caramel Poke Cake

1 (15.25-ounce) box devil's food cake mix with pudding in the mix

1 1/4 cups buttermilk

1/2 cup canola oil

3 eggs

2 cups semisweet chocolate chips

1 cup caramel topping

1/2 cup vanilla creamy ready-to-spread frosting

Heat oven to 350 degrees. Coat bottom only of 9-by-13-inch baking pan with cooking spray and flour (such as Wondra).

In large bowl, beat cake mix, buttermilk, oil and eggs with electric mixer on low for 30 seconds, then on medium for 2 minutes, scraping bowl occasionally. Pour batter into pan. Sprinkle with chocolate chips; press gently into batter. Bake 35 to 45 minutes or until a wooden pick inserted near center comes out clean. Cool 30 minutes. Using a long-tined fork, pierce the warm cake every inch. Pour caramel topping over cake. Cool completely in pan on rack about 1 hour.

In medium bowl, microwave frosting 15 to 30 seconds on high; stir until very soft. Spoon frosting into 1-quart resealable plastic bag; seal. Cut small tip off corner of bag; squeeze bag to drizzle frosting across top of cake and serve. Store covered at room temperature. (Adapted from Betty Crocker Sheet Pan Desserts, Houghton Mifflin Harcourt)

Makes 24 servings.

Nutrition information: Each serving contains approximately 265 calories, 4 g protein, 12 g fat, 38 grams carbohydrate, 24 mg cholesterol, 219 mg sodium and 1 g fiber.

Carbohydrate choices: 2 1/2.

Cuban Black Bean and Yellow Rice Bowls

2 ripe plantains (about 1 pound), peeled and diagonally sliced 1/2 inch thick

2 tablespoons olive oil, divided use

1 teaspoon coarse salt, divided use

1 (10-ounce) package yellow rice

1 small jalapeno pepper, seeded and finely chopped

1 medium red onion, chopped

2 (16-ounce) cans seasoned black beans, drained

1/4 cup water

1 teaspoon cumin

4 radishes, chopped

1 ripe Hass avocado, halved, pitted, peeled and diced

1/4 cup chopped cilantro

1 lime, quartered

Heat oven to 400 degrees. Line baking sheet with parchment paper.

Place plantain slices in single layer on parchment-lined baking sheet; drizzle with 1 tablespoon oil and sprinkle with 1/2 teaspoon of salt. Roast in oven 16 to 18 minutes or until lightly browned and very tender; set aside.

Prepare rice according to package directions.

Meanwhile, heat remaining oil in saucepan on medium. Add jalapeno and onion; cook 3 minutes or until softened. Stir in beans, water, cumin and remaining salt; cook 5 or 6 minutes or until liquid is slightly reduced. Divide cooked rice evenly among 4 bowls. Top each with beans, plantains, radishes and avocado. Sprinkle with cilantro and serve with lime wedges. (Adapted from Southern Living.)

Makes 4 servings.

Nutrition information: Each serving contains approximately 643 calories, 19 g protein, 15 g fat, 111 g carbohydrate, no cholesterol, 1,189 mg sodium and 15 g fiber.

Carbohydrate choices: 7.

Roasted Salmon With Fresh Vegetables

2 teaspoons olive oil

1/2 teaspoon coarse salt, divided use

1/2 teaspoon freshly ground pepper, divided use

1 (12-ounce) package trimmed whole green beans

1 (8-ounce) baking potato cut lengthwise into 12 wedges

24 grape or cherry tomatoes

4 (6-ounce) salmon fillets (about 1 inch thick)

1 tablespoon fresh lemon juice

1 1/4 teaspoons Worcestershire sauce

Lemon wedges for garnish

Heat oven to 450 degrees. Line a large rimmed baking sheet with foil.

In a medium bowl, combine oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, green beans and potato wedges; toss to coat. Place potato mixture on the prepared baking sheet; bake 10 minutes. Reduce oven temperature to 425 degrees. Move vegetables to one side; add tomatoes to pan. Sprinkle salmon with remaining salt and pepper. Drizzle lemon juice and Worcestershire sauce over salmon. Add to pan. Bake 18 minutes, until desired doneness or until fish flakes easily with a fork. Serve with lemon wedges.

Makes 4 servings.

Nutrition information: Each serving contains approximately 331 calories, 39 g protein, 10 g fat, 20 g carbohydrate, 80 mg cholesterol, 419 mg sodium and 4 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 06/06/2018

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