SUNDAY FAMILY Enjoy family day with Pan-Seared Flat-Iron Steaks (see recipe ) for dinner. On the side, your Scalloped Potatoes are good along with fresh broccoli, mixed greens and multigrain bread. Buy a carrot cake for dessert. Plan ahead: Prepare two extra steaks and save some potatoes and cake for Monday.
MONDAY HEAT AND EAT Make Steak Salad by combining fresh spinach, crumbled feta cheese, tomato wedges and pitted kalamata olives; toss to mix. Top the salad with thinly sliced cooked (leftover ) steak. Serve with peppercorn ranch dressing or your favorite dressing. Add the leftover potatoes and crusty rolls. For dessert, slice the leftover cake.
TUESDAY BUDGET This Tarragon Chicken (see recipe ) was a big hit at our house. Serve it over brown rice. Add a lettuce wedge and whole-wheat rolls. Fresh strawberries are good for dessert.
WEDNESDAY KIDS Make kid-friendly Chili Dogs tonight. Microwave canned vegetarian chili and hot dogs until hot. Serve the combo in toasted whole-wheat buns. Add baked chips and carrot sticks. Munch on apple slices for dessert.
THURSDAY EXPRESS Make it quick tonight and buy frozen Burritos for an easy meal. Serve them topped with salsa and sour cream. Add packaged Spanish rice on the side. Orange sections are a simple dessert.
FRIDAY MEATLESS Rigatoni With Spinach and Cannellini Bean Sauce is an easy no-meat dinner. Cook rigatoni according to package directions; drain. Meanwhile, heat a 16-ounce can cannellini beans (rinsed ) with 2 cups no-salt-added or regular marinara sauce until hot. Stir in a 10-ounce package fresh spinach leaves; heat until spinach wilts. Serve over rigatoni. Add mixed greens and Italian bread. Scoop chocolate ice cream for dessert. Plan ahead: Save enough ice cream for Saturday.
SATURDAY EASY ENTERTAINING Invite some lucky friends to try Walnut-Coated Fish Filets With Corn Salsa (see recipe ). Serve it with couscous, green beans and baguettes. For a luscious dessert, spoon hot fudge sauce over leftover ice cream and add a dollop of light whipped cream. RECIPES Pan-Seared Flat-Iron Steaks 1 tablespoon Italian seasoning 2 teaspoons lemon pepper seasoning 1 / 2 teaspoon salt 1 teaspoon garlic powder 1 / 2 teaspoon paprika 4 (6- to 8-ounce ) flat-iron steaks 2 tablespoons olive oil Combine Italian seasoning, lemon pepper seasoning, salt, garlic powder and paprika; rub all over steaks. Heat oil in a large nonstick skillet on medium. Add steaks; cook 4 to 5 minutes on each side or to desired doneness; let stand 5 minutes and serve.
Makes 4 servings. Recipe adapted from Southern Living magazine.
Tarragon Chicken 2 cups baby carrots (about half a 16-ounce package ) 1 (8-ounce ) package sliced crimini mushrooms 1 small onion, peeled, chopped 2 1 / 2 to 3 pounds bone-in skinless chicken thighs (about 8 thighs ) 1 cup chicken broth 3 tablespoons cornstarch 1 teaspoon dried tarragon OR 2 tablespoons fresh 1 / 2 teaspoon salt 1 / 2 teaspoon ground black pepper 1 / 2 cup half-and-half Place carrots, mushrooms and onion in a 4-quart or larger slow cooker. Place chicken on top of vegetables.
In a 2-cup measure, mix broth, cornstarch, tarragon, salt and pepper with fork; pour mixture over chicken and vegetables. Cover; cook on low 7 to 8 hours or on high 3 1 / 2 to 4 hours.
With slotted spoon, transfer chicken and vegetables to warm deep platter. Skim and discard fat from cooking liquid. Stir half-andhalf into liquid; heat 5 minutes on high. Spoon sauce over chicken and vegetables and serve.
Makes 8 servings. Recipe adapted from Good Housekeeping magazine. Walnut-Coated Fish Filets With Corn Salsa 1 (8-ounce ) can whole-kernel corn (rinsed ) 1 / 2 cup chopped green bell pepper 1 / 4 cup chopped red onion 2 tablespoons fresh lime juice 1 / 2 teaspoon minced garlic 1 / 8 teaspoon ground red pepper (cayenne ) 1 / 8 teaspoon salt 2 tablespoons chopped fresh cilantro 4 (4- to 6-ounce ) skinless fish filets (such as tilapia, cod or other white fish ) 4 teaspoons Dijonnaise OR mayonnaise Ground black pepper 1 / 2 cup chopped walnuts Heat oven to 450 degrees. Coat a 9-by-13-inch baking dish with cooking spray; set aside. In a medium bowl, mix together corn, bell pepper, onion, lime juice, garlic, ground red pepper and salt. Stir in cilantro; cover and set aside. Place filets in baking dish, tucking under thin edges. Lightly brush top of each filet with Dijonnaise or mayonnaise. Season with black pepper. Sprinkle with walnuts. Bake 8 to 12 minutes or until fish is opaque throughout. Serve with corn salsa. Makes 4 servings. Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. E-mail menuplanner@mindspring. com
FEEDBACK:
Something to say about this topic? Submit a Letter to the Editor online
