Story originally printed in the La Crosse Tribune or online at www.lacrossetribune.com
Published - Saturday, September 06, 2008
7-Day Menu Planner
Family Sunday
Enjoying Grilled Lime Chicken with Avocado Salsa (see recipe) is an excellent way to celebrate family day. Serve it with corn on the cob, an arugula salad and baguettes.
Strawberries in citrus syrup is a refreshing dessert. In a small pan, melt 1/3 cup sugar in 3 tablespoons water on medium heat. Remove from heat; stir in 1/4 cup fresh lime juice. Refrigerate until cold. Refrigerate 6 cups strawberries (halved). Pour syrup over berries; add some lime zest and toss to coat. Garnish with thin strips of lime peel if desired.
PLAN AHEAD: Grill enough chicken and make extra strawberries in citrus syrup for Monday.
SHOPPING LIST: boneless, skinless chicken breasts, limes, olive oil, salt, avocados, tomato, red onion, fresh cilantro, corn-on-the-cob, arugula, baguettes, sugar, strawberries.
Entertaining Monday
You can celebrate Labor Day with friends by skipping the labor part and serving the leftover Grilled Lime Chicken along with barbecue potato salad for the festive occasion. Cook 3 pounds red potatoes cut into bite-sized pieces until tender; drain and cool slightly. In a large bowl, mix 1/3 cup olive oil, 1/2 cup ketchup, 1/4 cup cider vinegar, 11/2 teaspoons ground mustard, 1 teaspoon pepper, 1/2 teaspoon salt; whisk until blended. Add potatoes, 1 cup thinly sliced celery, 1 cup coarsely chopped red bell pepper and 1/2 cup chopped red onion; toss to coat.
Serve with a lettuce and tomato salad and whole-wheat rolls. For dessert, top the leftover strawberries with fat-free vanilla ice cream.
PLAN AHEAD: Save enough ice cream for Wednesday.
SHOPPING LIST: red potatoes, olive oil, ketchup, cider vinegar, ground mustard, pepper, salt, celery, red bell pepper, red onion, lettuce, tomatoes, whole-wheat rolls, fat-free vanilla ice cream.
Budget Tuesday
We never seem to tire of budget-stretching dishes like this Penne Pasta Salad with Spinach and Tomatoes (see recipe). Serve the pasta with a lettuce wedge and garlic bread. Slice watermelon for dessert.
PLAN AHEAD: Save enough pasta for Wednesday.
SHOPPING LIST: penne pasta, olive oil, white wine vinegar, fresh or dried rosemary, dried thyme, garlic powder, dried oregano, kosher salt, packaged baby spinach leaves, grape tomatoes, mozzarella cheese, Parmesan cheese, lettuce, garlic bread, watermelon.
Heat and Eat Wednesday
Stuffed tomatoes are perfect for a summer meal. Core medium tomatoes. Combine drained flaked light tuna packed in water with the leftover pasta salad. Spoon it into the tomatoes for a colorful entree. Add deli coleslaw to the plate along with breadsticks. Scoop the leftover ice cream for dessert.
SHOPPING LIST: tomatoes, light tuna in water, deli coleslaw, breadsticks.
Meatless Thursday
Use your microwave for this really good (and easy) Risotto with Crimini Mushrooms (see recipe). Serve with a romaine salad and Italian bread. For dessert, peaches are a favorite around here, especially the southern ones.
SHOPPING LIST: Vidalia or other sweet onion, butter, olive oil, garlic, arborio rice, vegetable broth, white wine, sliced crimini mushrooms, fresh spinach, Parmesan cheese, romaine, Italian bread, peaches.
Express Friday
Make it fast and keep the kitchen cool with chicken salad for dinner tonight. Stir halved grapes and toasted slivered almonds into the deli salad and spoon it onto butter lettuce cups. Alongside, add tomato wedges, olives and pickles. Watermelon is your dessert.
SHOPPING LIST: deli chicken salad, grapes, slivered almonds, butter lettuce, tomatoes, olives, pickles, watermelon.
Entertaining Saturday
Guests will enjoy your scallops with cherry tomatoes. In a small bowl, combine 2 tablespoons olive oil, 1 tablespoon Dijon mustard, 1 teaspoon lemon juice and 1/2 teaspoon lemon zest. Brush it on
1 pound sea scallops (reserve remaining mixture). In a large nonstick skillet, heat 2 teaspoons olive oil until hot. Add scallops; cook 1 to 2 minutes per side or until lightly browned. Remove scallops and keep warm. To skillet, add 16 whole cherry tomatoes, 1 cup dry white wine and remaining mustard mixture; bring to boil and reduce liquid to half.
Add scallops to skillet; cook
1 minute or until heated through. Serve scallops with sauce.
Add oven-roasted potatoes, spinach salad and sourdough bread. Buy fruit tarts for dessert.
SHOPPING LIST: olive oil, Dijon mustard, lemons, sea scallops, cherry tomatoes, dry white wine, potatoes to roast, fresh spinach, sourdough bread, fruit tarts.
Grilled Lime Chicken with Avocado Salsa
4 (4- or 5-ounce) boneless, skinless chicken breasts
2 tablespoons fresh lime juice
1 tablespoon olive oil
1/2 teaspoon salt, divided
2 diced ripe avocados
1 chopped tomato
1/4 cup finely chopped red onion
1 tablespoon chopped fresh cilantro
In a large baking dish, arrange chicken in a single layer. Add lime juice, oil and half the salt; turn several times to coat. Refrigerate, covered, 1 hour. In a medium bowl, combine avocados, tomato, red onion and remaining salt; mix well and stir in cilantro. Set aside. Meanwhile, grill chicken 3 or 4 minutes per side until no longer pink or 170 degrees internal temperature. Remove from heat, slice into strips and serve topped with avocado salsa.
Makes 4 servings.
Per serving: 303 calories, 29 grams protein, 17 grams fat (49 percent calories from fat), 2.6 grams saturated fat, 11 grams carbohydrate, 66 milligrams cholesterol, 265 milligrams sodium, 7 grams fiber.
Penne Pasta Salad with Spinach and Tomatoes
8 ounces penne pasta
3 tablespoons olive oil
3 tablespoons white wine vinegar
1 teaspoon finely chopped fresh or 1/2 teaspoon dried rosemary
1 teaspoon dried thyme
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
1 (5- or 6-ounce) package baby spinach leaves
1 pint grape tomatoes, halved
1 cup bite-size pieces mozzarella cheese
2 tablespoons freshly grated Parmesan cheese
Cook pasta according to directions; drain. Meanwhile, whisk oil, vinegar, rosemary, thyme, garlic powder, oregano and salt in a small bowl. Mix pasta and spinach in a large bowl. Add dressing; toss to coat. Add tomatoes and cheeses; toss to mix. Serve warm or at room temperature.
Makes 5 servings.
Per serving: 342 calories, 14 grams protein, 13 grams fat (35 percent calories from fat), 3.9 grams saturated fat, 43 grams carbohydrate, 16 milligrams cholesterol, 419 milligrams sodium, 4 grams fiber.
Risotto with Crimini Mushrooms
1/2 cup finely chopped Vidalia or other sweet onion
2 tablespoons butter
1 tablespoon plus 1 teaspoon olive oil, divided
1 clove minced garlic
1 cup arborio rice
2-3/4 cups, plus 1/4 cup vegetable broth
1/4 cup dry white wine
1 (8-ounce) package sliced crimini mushrooms
3 cups firmly packed fresh spinach
1/4 cup freshly grated Parmesan cheese
1/4 to 1/2 cup more vegetable broth
Cover, vent and microwave the onion, butter, oil and garlic 3 minutes on high (100 percent power). Stir in rice and microwave for 2 minutes. Stir in the 23/4 cups broth and the wine. Cover tightly with plastic wrap (do not vent; do not use Glad Press n’ Seal wrap). Microwave on high 9 minutes.
Meanwhile, heat the 1 teaspoon oil in a large nonstick skillet on medium until hot. Add mushrooms and cook 5 minutes or until mushrooms release their moisture and are browned. Stir in spinach and cook 1 minute or until wilted.
Back at the rice, carefully swirl rice container to combine ingredients. (Do not uncover.) Microwave 8 minutes. Carefully remove and discard wrap. Stir in cheese and 1/4 cup broth, stirring 30 seconds to 1 minute or until creamy. Add 1/4 to 1/2 cup additional broth, 1 tablespoon at a time, if necessary for desired consistency. Stir mushroom mixture into prepared risotto. Serve immediately. (Adapted from Southern Living magazine.)
Makes 4 servings.
Per serving: 240 calories, 6 grams protein, 12 grams fat (44 percent calories from fat), 5.1 grams saturated fat, 26 grams carbohydrate, 20 milligrams cholesterol, 845 milligrams sodium, 1 gram fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail at menuplanner@mindspring.com.
All stories copyright 2000 - 2006 La Crosse Tribune and other attributed sources.