Arkansas Online

7-Day Menu Planner

SUSAN NICHOLSON Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com

A week’s worth of quick, healthful meals for budgetminded families

SUNDAY: Make this simple Sweet and Smoky Chicken With Potatoes and Peppers (see recipe) for family day. Serve it with broccoli, mixed greens and sourdough bread. Toast angel food cake and top it with vanilla ice cream and sliced peaches for a special dessert.

Plan ahead: Save enough peaches for Monday, enough chicken and vegetables for Tuesday and enough ice cream for Saturday.

MONDAY: Cool and budgetfriendly, Nicoise Salad is easy to prepare. For two servings: Quarter 8 small red potatoes and cook 10 minutes in boiling water or until tender; drain. Arrange them on a platter. To the platter add: 1 (6-ounce) can drained white tuna in water, 12 steamed asparagus spears, 8 radishes, ½ cup pitted Kalamata olives and 2 tablespoons minced red onion. In small bowl, whisk 3 tablespoons red wine vinegar, 2 tablespoons finely chopped fresh parsley and 4 teaspoons olive oil; drizzle over salad. Season with coarse salt and pepper. Serve the salad with bean soup and crusty bread. Leftover peaches are your dessert.

TUESDAY: Enjoy the fruits of Sunday’s labor and heat the leftover chicken and vegetables for dinner. Serve it over quickcooking rice. Add a packaged Caesar salad and whole-grain rolls. How about plums for dessert?

WEDNESDAY: No meat and delicious, Fettuccine With Spinach, Ricotta and Grilled Eggplant (see recipe) is a meal you’ll enjoy. Serve it with a romaine salad and Italian bread. Fresh pineapple is a light dessert.

THURSDAY: Make your own Shrimp Rolls tonight. In a medium bowl, combine 3 tablespoons mayonnaise, 1 tablespoon whole-grain mustard, ¼ cup chopped gherkin pickles plus 1 tablespoon brine, 1 pound coarsely chopped cooked shrimp and 2 teaspoons chopped fresh tarragon. Divide and spoon onto 4 wholegrain hot dog buns lined with romaine lettuce. Serve with baked chips. Buy brownies for dessert.

Plan ahead: Save enough brownies for Saturday. Chop and store the vegetables for Friday’s entree.

FRIDAY: Everyone will go for the flavor of Baked Penne With Vegetables: Cook 6 ounces whole-grain penne pasta according to package directions; drain. Heat oven to 400 degrees. Heat 1 tablespoon olive oil in large nonstick skillet on medium-high. Add 2 cups chopped yellow squash, 1 cup chopped zucchini and ½ cup finely chopped onion; cook 5 minutes. Add 2 cups chopped tomato and 1 minced clove garlic; cook 3 minutes. Remove from heat; stir in pasta, ½ cup shredded part-skim mozzarella, 2 teaspoons chopped fresh oregano or ¾ teaspoon dried, ½ teaspoon coarse salt and ¼ teaspoon crushed red pepper. In a small bowl, combine ½ cup ricotta, ¼ teaspoon salt and 1 lightly beaten egg. Stir into pasta mixture. Spoon into a 7-by-11-inch baking dish coated with cooking spray. Sprinkle with ½ cup mozzarella. Bake 15 minutes or until bubbly and browned. Serve it with celery sticks and dip. Try a dairy-free ice cream bar for dessert. SATURDAY: Invite friends for Pistachio-Crusted Salmon (see recipe). Serve with brown rice, asparagus and whole-grain bread. Top leftover brownies with leftover ice cream for dessert.

THE RECIPES Sweet and Smoky Chicken With Potatoes and Peppers

1 ½ pounds red potatoes, quartered

½ teaspoon coarse salt

¼ teaspoon black pepper

8 boneless skinless chicken thighs

1 cup unsalted chicken broth

1 teaspoon chipotle chile pepper powder

1 teaspoon minced garlic

1 red bell pepper, cut into

1-inch pieces

Place potatoes in a 4-quart or larger slow cooker. Sprinkle with salt and pepper. Top with chicken; pour broth over all and sprinkle chicken with chipotle powder and garlic. Scatter bell pepper over top. Cover and cook 5 hours on low. Makes 6 servings. Nutrition information: Each serving contains approximately 340 calories, 42 g protein, 8 g fat, 22 g carbohydrate, 187 mg cholesterol, 390 mg sodium and 3 g fiber.

Carbohydrate choices: 1 ½

Fettuccine With Spinach, Ricotta and Grilled Eggplant

2 small eggplants (1 ½ pounds total), sliced lengthwise ½ inch thick

2 tablespoons olive oil

9 ounces refrigerated fettuccine

1 (5- or 6-ounce) package fresh baby spinach

2 teaspoons red wine vinegar

½ teaspoon coarse salt

¼ teaspoon black pepper

1 cup skim-milk ricotta

Crushed red pepper

Brush eggplant with oil and grill, 5 or 6 minutes or until tender on a medium heat. Transfer to a cutting board, let cool and cut into bite-size pieces. Meanwhile, cook fettuccine according to directions. Reserve ½ cup pasta water; drain and return pasta to pot. To the pasta, add the eggplant, spinach, vinegar, ¼ cup reserved pasta water and the salt and pepper; toss to combine. (Add more pasta water if pasta is too dry.) Top with ricotta and red pepper; serve.

Makes 4 servings.

Nutrition information: Each serving contains approximately 344 calories, 14 g protein, 11 g fat, 50 g carbohydrate, 15 mg cholesterol, 41 mg sodium and 7 g fiber.

Carbohydrate choices: 3 ½

Pistachio-Crusted Salmon

¼ cup finely chopped toasted pistachios or almonds

¼ cup panko breadcrumbs

¼ cup minced fresh parsley

1 teaspoon fennel seeds, chopped

4 (4- to 6-ounce) salmon filets (1 to 1 ½ inches thick)

½ teaspoon coarse salt

3 tablespoons plain Greek yogurt

Olive oil spray

Make a sling for air fryer basket (see note) by folding 1 long sheet of foil to 4 inches wide. Lay it widthwise across basket, pressing it into and up the sides of the basket. Fold excess foil as needed so edges of foil are flush with top of basket. In a small bowl, combine pistachios, panko, parsley and fennel seeds. Pat salmon dry with paper towels and sprinkle with salt. Spread yogurt evenly on flesh side of salmon, then dredge coated side in pistachio mixture, pressing gently to adhere. Arrange salmon, skin side down, evenly spaced, on prepared sling and lightly spray with oil spray. Place salmon into basket; set temperature to 400 (no need to heat). Cook 8 to 10 minutes or until salmon is lightly browned, center is still translucent when checked with paring knife and internal temperature reaches 125 degrees for medium-rare. Using sling, carefully remove salmon from fryer. Slide fish spatula along underside of salmon and transfer to plate, leaving skin behind; serve. (Adapted from “Healthy Air Fryer Cookbook,” America’s Test Kitchen) Makes 4 servings.

Note: If you don’t have an air fryer, bake salmon in the oven at 400 degrees for 12 to 15 minutes.

Nutrition information: Each serving contains approximately 211 calories, 27 g protein, 9 g fat, 5 g carbohydrate, 53 mg cholesterol, 340 mg sodium and 1 g fiber.

Carbohydrate choices: : ½

Style

en-us

2022-09-28T07:00:00.0000000Z

2022-09-28T07:00:00.0000000Z

https://edition.arkansasonline.com/article/283046943353741

WEHCO Media