Printed from the Charlotte Observer -
Posted: Monday, Aug. 04, 2008

Menu Planner, Aug. 3 - Aug. 8

Published in: News
  • 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.

  • Related Images


    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.


    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.


    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.


    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.


    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.


    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.


    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.)

    Susan Nicholson is an Atlanta-based registered dietitian. E-mail her at

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