Menu Planner, Aug. 3 - Aug. 8 | CharlotteObserver.com & The Charlotte Observer Newspaper

7-Day Menu Planner

Menu Planner, Aug. 3 - Aug. 8

Posted: Monday, Aug. 04, 2008

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Friday
1 pound frozen boneless, skinless chicken breasts (do not thaw)
2 (15-ounce) cans rinsed black beans
2 (10-ounce) cans drained diced tomatoes with green chilies (see note)
1 cup frozen corn
Fresh chopped cilantro
Fat-free sour cream
COMBINE chicken, beans, tomatoes and corn in a 3-quart or larger slow cooker. Cover and cook on low 6 hours. Garnish with the cilantro and sour cream.
Note: I used one can of mild and 1 can of regular tomatoes. Adjust to your taste.
Yield: Makes 4 servings.
Preparation time: 10 minutes. Cooking time: 6 hours on low. Per serving: 366 calories; 40g protein; 43g carbohydrate; 4g fat (9% of calories from fat), no saturated fat); 66mg cholesterol; 1,298mg sodium; 14g fiber.
Thursday
Adapted from Southern Living magazine.
4 (4-ounce) cubed steaks
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup flour
1/3 cup egg substitute
1 cup coarse cracker crumbs
SPRINKLE steaks with salt and pepper. Place flour, egg and cracker crumbs in 3 separate plates. Coat steaks in flour, shaking off excess; dip in egg substitute and coat in cracker crumbs. Lightly coat steaks on each side with cooking spray. Cook steaks, in batches, in a hot nonstick skillet on medium 3 to 4 minutes on each side until golden, turning twice. Serve immediately. (Adapted from Southern Living magazine.)
Yield: Makes 4 servings.
Preparation time: 10 minutes. Cooking time: 12 to 16 minutes. Per serving: 265 calories; 30g protein; 22g carbohydrate; 6g fat (20% of calories from fat, 1.9g saturated fat); 64mg cholesterol; 545mg sodium; 1g fiber.
Sunday
1/2 cup unseasoned rice wine vinegar
2 tablespoons sesame oil
2 tablespoons reduced-sodium soy sauce
1 tablespoon peanut butter
1 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon crushed red pepper
4 (4- or 5-ounce) grilled chicken breasts, cut into strips
6 cups mixed salad greens
1/2 cup shredded carrots
1/2 cup alfalfa or bean sprouts
1/2 cup thinly sliced radishes
COMBINE vinegar, oil, soy sauce, peanut butter, ginger, garlic powder and red pepper in a medium bowl; mix well. Stir in grilled chicken strips; toss to coat. Refrigerate up to 1 hour, stirring occasionally.
ADD salad greens, carrots, sprouts and radishes to a large bowl. Toss well. Divide salad mixture among 4 serving plates; top with chicken and add some dressing.
Yield: Makes 4 servings.
Preparation time: 15 minutes; marinating time: 1 hour. Per serving: 239 calories; 30g protein; 6g carbohydrate; 11g fat (40% of calories from fat, 1.8g saturated fat); 66mg cholesterol; 433mg sodium; 3g fiber.

FAMILY SUNDAY

Malaysian Chicken on Fresh Greens

Gather the family for Malaysian Chicken on Fresh Greens (see recipe). Serve with roasted red potatoes and your own gazpacho, fresh green beans and baguettes. For dessert: peach pie topped with fat-free vanilla ice cream.

Plan ahead: Grill extra chicken and save some potatoes and pie.

HEAT AND EAT MONDAY

Leftover Grilled Chicken

Dinner couldn't be easier than enjoying the leftover grilled chicken along with the leftover potatoes. Add a spinach salad with red onion rings and multigrain bread. Slice the leftover pie for dessert.

EXPRESS TUESDAY

Sausage and Pepper Subs

Make Sausage and Pepper Subs. Split any sausage and cook it in a hot nonstick skillet on medium. To skillet, add a little canola oil and cook sliced green bell peppers and sliced onions until softened. Spoon onto a split sub bun and top with heated marinara sauce. Serve with baked chips. Nectarines make a good dessert.

MEATLESS WEDNESDAY

Lentil Soup

Skip meat for a simple meal of Lentil Soup topped with a dollop of fat-free sour cream. Alongside, make grilled cheese, avocado and tomato sandwiches. Fresh strawberries are an easy, vitamin C packed dessert.

KIDS' THURSDAY

Chicken Fried Steak

Chicken Fried Steak (see recipe), is a Texas staple for adults and kids. You'll like this lightened version of the old standard. Buy or make gravy and add mashed potatoes, green beans and soft rolls on the side. Slice kiwi fruit for dessert.

BUDGET FRIDAY

No-Brainer Chicken

There's probably a better name for this than No-Brainer Chicken (see recipe), but when our Weight Watchers leader, Lisa Gittleman, gave us the recipe, she said it right: “Anyone can make this dish!” Serve it over brown rice and top it with fat-free sour cream. Add a green salad and whole wheat rolls. A slice of cantaloupe completes the meal.

EASY ENTERTAINING SATURDAY

Grilled Lamb Chops

Invite guests and prepare your favorite grilled lamb chops recipe. Top the chops with Gremolata. Mix 1/4 cup finely chopped parsley, 2 tablespoons lemon zest (yellow part only) and 1/2 teaspoon minced garlic. Add corn-on-the-cob, mixed greens and sourdough bread. For dessert, surprise your friends with Pina Colada Pineapple. Sear pineapple slices on the grill quickly (just enough time to get the marks). Add 2 tablespoons dark rum to 1/2 cup caramel topping. Drizzle over a scoop of coconut sorbet placed on top of the pineapple. (Adapted from Woman's Day magazine.)