Sunday
For family day, roast a large turkey breast. This Baked Potato Risotto with Asparagus, Spinach and Parmesan is perfect alongside. Add a mixed green salad and crusty bread. For dessert, chocolate malt ice cream cake will win some fans.
To make the cake, arrange 4 ice cream sandwiches, long sides touching, on a serving plate. Spread an even layer of light whipped cream over the top. Scatter with 1/3 cup chopped malted milk balls. Repeat layers twice, garnishing top with a few whole malt balls. Freeze 6 hours. Slice and serve.
Plan ahead: Save enough turkey and cake for Monday.
Baked Risotto with Asparagus, Spinach and Parmesan
Servings: 10
Preparation time: 15 minutes
Cooking time: about 35 minutes
Ingredients
1 tablespoon olive oil
1 cup finely chopped onion
1 cup arborio rice
8 cups fresh spinach (about 4 ounces, thick stems removed)
2 1/2 cups unsalted chicken broth
1/4 teaspoon coarse salt
1/4 teaspoon nutmeg
1/2 cup freshly grated Parmesan cheese, divided
1 1/2 cups diagonally sliced fresh asparagus
Directions
Heat oven to 400 degrees. Heat oil in a Dutch oven on medium. Add onion; cook 4 minutes or until tender. Add rice; stir well. Stir in spinach, broth, salt and nutmeg. Bring to a simmer; cook 7 minutes. Stir in 1/4 cup cheese. Cover and bake in the oven for 15 minutes. Stir in asparagus; sprinkle with 1/4 cup cheese. Cover and bake an additional 15 minutes or until liquid is almost absorbed.
Monday
Make turkey wraps with the leftover turkey. For each wrap, spread 1 tablespoon reduced-fat cream cheese over half of 1 (9-inch) spinach or tomato-basil flour tortilla. Spread other half with 1 teaspoon Dijon mustard. Top with sliced cooked turkey breast, sliced tomatoes, 1/2 cup chopped lettuce, 2 tablespoons shredded Monterey Jack cheese and some chopped fresh basil. Wrap tightly and cut on a diagonal. Serve with deli coleslaw. Slice the leftover cake for dessert.
Shopping list: reduced-fat cream cheese, spinach or tomato-basil flour tortillas, Dijon mustard, tomatoes, lettuce, shredded Monterey Jack cheese, fresh basil, deli coleslaw.
Tuesday
Use corn tortillas instead of the traditional pasta, and you have Mexican Layered Lasagna.
Mexican Layered Lasagna
Ingredients
2 (14 1/2-ounce) cans fire-roasted diced tomatoes with green chiles
9 corn tortillas
1 1/2 cups shredded 50% reduced-fat cheddar cheese
2 (15-ounce cans) rinsed reduced-sodium black beans, drained and rinsed
Directions
Heat oven to 375 degrees. Spoon one-third of tomatoes across the bottom of a 7-by-11-inch baking dish. Arrange 3 corn tortillas over tomatoes, cutting them to cover bottom and avoid overlap. Top with 1/2 cup shredded 50% reduced-fat cheddar cheese and one-third of 2 (15-ounce cans) rinsed reduced-sodium black beans. Repeat layers twice. Cover loosely with foil and bake 35 minutes. Remove foil; bake 10 more minutes or until bubbly.
Serve with: Spinach salad and sliced kiwis for dessert.
Shopping list: canned fire-roasted diced tomatoes with green chiles, corn tortillas, shredded 50% reduced-fat cheddar cheese, canned reduced-sodium black beans, fresh spinach, kiwifruit.
Wednesday
Save money with Sassy Salmon Burgers. Top the burgers with sliced avocado, sliced tomato and chopped lettuce; serve on toasted whole-grain hamburger buns. Add potato wedges (from frozen). Fresh pineapple chunks are perfect for dessert.
Shopping list: canned salmon, toasted wheat germ, green onions, eggs, reduced-fat mayonnaise, coarse salt, hot pepper sauce, canola oil, avocado, tomato, lettuce, whole-grain hamburger buns, frozen potato wedges, fresh pineapple.
Sassy Salmon Burgers
Servings: 5
Preparation time: 15 minutes
Cooking time: less than 10 minutes
Ingredients
3 (5-ounce) cans skinless boneless salmon, drained
1 cup toasted wheat germ, divided
1/3 cup sliced green onions
3 egg whites, divided 4 tablespoons water, divided
2 tablespoons reduced-fat mayonnaise
1/4 teaspoon coarse salt
1/4 to 1/2 teaspoon hot pepper sauce
1 tablespoon canola oil
Directions
In a medium bowl, combine salmon, 1/2 cup wheat germ and onions. In a small bowl, beat together 2 egg whites, 2 tablespoons water, mayonnaise, salt and hot pepper sauce. Add to salmon mixture; mix well. Shape into 5 patties, each about 1 inch thick. In a shallow dish, place remaining 1/2 cup wheat germ. In a second shallow dish, beat remaining egg white with remaining 2 tablespoons water until frothy. Dip each patty in wheat germ, then in egg white mixture, then again in wheat germ. In a large nonstick skillet, heat oil on medium. Cook patties over medium heat 3 to 4 minutes on each side or until golden and heated through.
Thursday
Make it quick tonight with Cajun Sausage and Rice.
Cajun Sausage and Rice
Ingredients
3 1/2 cups water
1 (8-ounce) package red beans and rice mix
2 red or green bell peppers (or one of each)
4 sliced, fully cooked spicy beef sausages (from a 14-ounce package)
Green onions, sliced (for garnish)
Directions
Boil water in a large pan. Add red beans and rice mix; reduce heat, cover and simmer for 10 minutes. Meanwhile, heat 1 teaspoon canola oil in a large nonstick skillet. Cut bell peppers into bite-size pieces; cook peppers on medium-high for 5 minutes until lightly charred in a few places. Add sausages; cook 3 minutes or until lightly browned. Place mixture on rice; do not stir. Cover and simmer 10 minutes or until rice is tender. Stir to mix; garnish with sliced green onions if desired.
Serve with: A green salad and cornbread (from mix). For dessert, try chunky applesauce.
Shopping list: red beans and rice mix, canola oil, red or green bell peppers, fully cooked spicy beef sausages, green onions, salad greens, cornbread mix, chunky applesauce.
Friday
Get the kids ready for Halloween with Black Bean and Pumpkin Soup paired with grilled cheese sandwiches. Have baby carrots on the side. Get in the Halloween mood with Halloween Pretzel Wands.
Black Bean and Pumpkin Soup
Servings: Makes about 13 cups
Preparation time: 10 minutes
Cooking time: about 35 minutes
Ingredients
3 (15-ounce) cans reduced-sodium black beans, rinsed
1 (14 1/2-ounce) can no-salt-added diced tomatoes, drained
1 tablespoon butter
2 medium onions, chopped
3 cloves garlic, minced 1/8 teaspoon coarse salt
1 teaspoon freshly ground pepper
4 teaspoons cumin
4 1/2 cups unsalted chicken broth
1 (16-ounce) can pure pumpkin
Reduced-fat sour cream for garnish
Directions
In a blender, puree beans and tomatoes in several batches. In a large pan, melt butter on medium. Add onion, garlic, salt, pepper and cumin; cook 6 minutes or until onion is softened and light brown. Stir in bean and tomato puree. Add broth and pumpkin; mix well. Simmer 30 minutes. Garnish with sour cream.
Halloween Pretzel Wands
Recipe by Gwynn Galvin, www.SwirlsOfFlavor.com
Ingredients
Assorted colored sugars (such as orange, black and green) or Halloween sprinkles
1 cup white chocolate chips
12 pretzel rods
Directions
Arrange assorted colored sugars (such as orange, black and green) or Halloween sprinkles on parchment paper or a cutting board. In a microwave safe bowl, microwave white chocolate chips at 50% power for 1 minute. Stir and microwave in additional 10-second intervals until smooth and melted, stirring after each interval. Dip top third of 12 pretzel rods into melted chocolate; shake off excess chocolate and then roll pretzel in the sugars or sprinkles. If the melted chocolate gets too thick, return it to the microwave and heat at 50% power in 10-second intervals. (You can also stir in about a teaspoon of vegetable oil to loosen up the warm chocolate.) Arrange the chocolate-dipped pretzels on waxed or parchment paper and let stand until the chocolate has set, at least 30 minutes.
Shopping list: canned reduced-sodium black beans, canned no-salt-added diced tomatoes, butter, onions, garlic, coarse salt, pepper, cumin, unsalted chicken broth, canned pure pumpkin, reduced-fat sour cream, bread and cheese for sandwiches, baby carrots, assorted colored sugars (orange, black and green) or Halloween sprinkles, white chocolate chips, pretzel rods.
Saturday
Prepare Steak with Peppercorn Wine Sauce for your lucky guests.
Steak with Peppercorn Wine Sauce
Ingredients
4 beef round or tenderloin steaks (cut 1-inch thick)
1 1/2 teaspoons cornstarch
1 cup lower-sodium beef broth
1/8 teaspoon dried thyme
1 small bay leaf
2 tablespoons dry red wine
1/8 teaspoon crushed peppercorns
Directions
Heat a large heavy skillet on medium for 5 minutes. Place round or tenderloin steaks in skillet and cook 8 to 10 minutes for rare to medium, turning once. Meanwhile, in a small pan, dissolve cornstarch in beef broth. Bring to a boil and cook 1 minute or until slightly thickened. Stir in dried thyme and bay leaf. Reduce heat to medium; cook 5 minutes or until mixture is reduced to 1/2 cup. Stir in red wine and crushed peppercorns; cook 3 minutes. Remove bay leaf. Spoon sauce over steaks.
Serve with: Steamed red potatoes and a romaine salad. Add whole-grain rolls. Buy a lemon meringue pie for dessert.
Shopping list: beef round or tenderloin steaks, cornstarch, lower-sodium beef broth, dried thyme, bay leaf, dry red wine, peppercorns, red potatoes, romaine lettuce, whole-grain rolls, lemon meringue pie.