Advertisement Prepare a marinated steak flank for the family using one of the dry or already prepared marinades, or make your own. Grill the steak (1 to 11/2 pounds) 17 to 21 minutes for medium-rare to medium doneness, using a medium-hot grill. To serve, thinly slice across the grain.
Serve with a tomato, chickpea and feta salad. In a medium serving bowl, toss 1 (15-ounce) can rinsed canned chickpeas, 3 sliced green onions, 1/2 cup halved grape tomatoes and 1/4 cup crumbled reduced-fat feta cheese with 1/4 cup Greek salad dressing. Add corn on the cob and sourdough bread. Buy a Boston cream pie for dessert.
PLAN AHEAD: Save enough pie for Monday.
SHOPPING LIST: flank steak, packaged dry or prepared marinade or ingredients for your own marinade, canned chickpeas, green onions, grape tomatoes, crumbled reduced-fat feta cheese, Greek salad dressing, corn-on-the-cob, sourdough bread, Boston cream pie.
Budget Monday
Try this updated meatloaf, herbed chicken loaf (see recipe) for another take on comfort food. Of course, mashed potatoes are a must on the side, along with fresh broccoli. Add multigrain rolls. Slice leftover pie for dessert.
PLAN AHEAD: Save enough meatloaf for Wednesday.
SHOPPING LIST: frozen diced onion, red and green bell pepper and celery mixture, ground chicken, fine dry bread crumbs, reduced-fat mayonnaise, eggs, fresh parsley, Greek seasoning, salt, black pepper, potatoes to mash, fresh broccoli, multigrain rolls.
Meatless Tuesday
Linguine with Spinach-Almond Pesto (see recipe) is knock-your-socks-off delicious. Accompany it with a Romaine salad and Italian bread. Enjoy peaches for dessert.
SHOPPING LIST: linguine, fresh baby spinach, fresh basil, slivered almonds, garlic, Parmesan cheese, vegetable broth, extra-virgin olive oil, lemon, salt, pepper, grape tomatoes, romaine, Italian bread, peaches.
Heat and Eat Wednesday
We never mind a leftover when it’s as good as these meatloaf sandwiches. Slather multigrain bread with Dijonnaise spread and top with lettuce. Serve with baked chips. Top fat-free vanilla ice cream with fresh strawberries.
PLAN AHEAD: Save enough ice cream for Saturday.
SHOPPING LIST: multigrain bread, Dijonnaise spread, lettuce, baked chips, fat-free vanilla ice cream, fresh strawberries.
Express Thursday
For a quick dinner, tuna-bean salad is easy. In a large bowl, mix together 1 teaspoon lemon zest (yellow part only), 2 tablespoons each lemon juice and extra-virgin olive oil, 3 ribs thinly sliced celery, 2 thinly sliced green onions, 1 (15- to 19-ounce) can each cannelloni beans, chickpeas and red beans (rinsed and drained); mix well. Gently stir in 2 (6-ounce) cans drained, flaked light tuna in water and salt and pepper to taste. Spoon into lettuce cups to serve.
Start your meal with spicy tomato juice. Add whole-wheat rolls. For a cool dessert, pineapple sherbert is perfect.
PLAN AHEAD: Save enough of the tuna mixture for Friday.
SHOPPING LIST: lemon, extra-virgin olive oil, celery, green onions, canned cannelloni beans, chickpeas and red beans, canned light tuna in water, salt, pepper, lettuce, spicy tomato juice, whole-wheat rolls, pineapple sherbet.
Kids Friday
Make tuna-bean rolls for the kids. Spread fat-free flour tortillas with hummus and top with the leftover tuna-bean mixture. Roll up and eat. Alongside, munch on celery sticks. A slice of watermelon is just what the kids ordered for dessert.
SHOPPING LIST: fat-free flour tortillas, hummus, celery, watermelon.
Easy Entertaining Saturday
Serve your lucky guests Grilled Southwestern Chicken (see recipe). Corn and cucumber salad is the perfect accompaniment. In a large bowl, combine 2 (15-ounce) cans rinsed whole-kernel corn, 1/2 cup diced red bell pepper, 1 cup peeled, seeded and chopped cucumber and 1/4 cup chopped red onion; set aside. In another bowl, combine 1/3 cup reduced-fat mayonnaise, 2 tablespoons each chopped fresh cilantro, freshly grated parmesan cheese and fresh lime juice, 1 teaspoon paprika, 1/2 teaspoon garlic salt and 1/4 teaspoon cumin; mix well. Add to corn mixture; toss lightly to coat. Refrigerate until serving time to allow flavors to blend.
Add green beans and breadsticks. For dessert, top leftover ice cream with toasted walnuts.
SHOPPING LIST: boneless, skinless chicken breasts, canola oil, cider vinegar, fresh cilantro, chili powder, garlic powder, Italian seasoning, cumin, salt, pepper, canned whole-kernel corn, red bell pepper, cucumber, red onion, reduced-fat mayonnaise, fresh cilantro, parmesan cheese, limes, paprika, garlic salt, cumin, green beans, bread sticks, walnuts.
Herbed Chicken Loaf
1/2 cup frozen diced onion, red and green bell pepper and celery mixture
2 pounds ground chicken
1/2 cup fine dry bread crumbs
1/3 cup reduced-fat mayonnaise
1 lightly beaten whole egg, plus 1 egg white
2 tablespoons chopped fresh parsley
2 teaspoons Greek seasoning
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Heat oven to 350 degrees. Microwave vegetable combo for 2 minutes on high (100 percent power); drain. In a large bowl, mix together cooked vegetables, chicken, crumbs, mayonnaise, eggs, parsley, Greek seasoning and salt and pepper until combined. Place mixture into a 9-by-5-inch loaf pan or dish. Bake 1 hour to 1 hour 10 minutes, or until internal temperature is 165 degrees. Let stand 10 minutes; slice and serve.
Makes 8 servings.
Per serving: 198 calories, 23 grams protein, 8 grams fat (39 percent calories from fat), 2 grams saturated fat, 6 grams carbohydrate, 91 milligrams cholesterol, 298 milligrams sodium, no fiber.
Linguine with Spinach-Almond Pesto
10 ounces linguine
1/2 (6-ounce) package fresh baby spinach
1/2 cup fresh basil leaves
1/2 cup toasted slivered almonds, divided
1 large clove garlic
3 tablespoons freshly grated Parmesan cheese
1/4 cup vegetable broth
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
2 teaspoons lemon zest (yellow part only)
1/4 teaspoon salt
1/2 teaspoon pepper
11/4 cups halved grape tomatoes
Cook linguine according to directions; drain, reserving 1/4 cup pasta water. In a food processor, pulse spinach and basil until finely chopped. Add 6 tablespoons almonds, the garlic, cheese, broth, oil, lemon juice and zest, and salt and pepper. Blend until smooth. Place pasta in a serving bowl (along with a little reserved water, if necessary); add spinach mixture and toss to coat. Top with tomatoes and reserved almonds and serve.
Makes 5 servings.
Per serving: 352 calories, 12 grams protein, 13 grams fat (31 percent calories from fat), 1.9 grams saturated fat, 50 grams carbohydrate, 3 milligrams cholesterol, 245 milligrams sodium, 5 grams fiber.
Grilled Southwestern Chicken
4 (5- or 6-ounce) boneless, skinless chicken breasts
1/3 cup canola oil
3 tablespoons cider vinegar
1 tablespoon chopped fresh cilantro
2 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon Italian seasoning
1/2 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Flatten chicken to an even thickness (1/2 inch); set aside. In a small bowl, combine the oil, vinegar, cilantro, chili powder, garlic powder, Italian seasoning, cumin and salt and pepper; mix well. Place chicken in a resealable plastic bag; add marinade. Refrigerate 1 to 2 hours. Remove chicken; discard marinade. Grill 4 to 6 minutes per side or until no longer pink.
Makes 4 servings.
Per serving: 187 calories, 33 grams protein, 5 grams fat (27 percent calories from fat), 0.7 gram saturated fat, no carbohydrate, 82 milligrams cholesterol, 165 milligrams sodium, no fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com. The Menu Planner is also accessible at www.7daymenuplanner.com.
