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• Thursday

  2 tablespoons pickling spice (such as McCormick or another brand)

  1 large onion, cut into thin wedges

  3 to 31/2 pounds bone-in skinless chicken thighs

  1/4 cup flour

  1 teaspoon garlic salt

  1/4 teaspoon turmeric

  1 (14-ounce) can fat-free chicken broth

  1 (14.5-ounce) can drained no-salt-added or regular diced tomatoes

  1 cup (about 6 ounces) pitted dates

  1/2 cup sliced almonds

  PLACE pickling spice in the center of a piece of cheesecloth or a coffee filter. Tie tightly with a long piece of string; set aside. Layer onion and chicken in a slow cooker. In a small bowl, mix flour, garlic salt and turmeric. Sprinkle over chicken. Add pickling spice bundle, broth, tomatoes, dates and almonds. Cover. Cook 4 hours on high or 8 hours on low. Remove spice bundle and serve.

  Yield: Makes 8 servings.

  Preparation time: 10 minutes. Cooking time: 4 hours on high; 8 hours on low. Per serving: 320 calories; 27g protein; 25g carbohydrate; 13g fat (36% of calories from fat, 3g saturated fat); 86mg cholesterol; 299mg sodium; 4g fiber.

  
  

• Sunday

  For the flank steak:

  1/3 cup chipotle pepper sauce (such as Tabasco's)

  1 tablespoon cumin

  1 large garlic clove, crushed

  1 pound flank steak

  For the corn salad:

  2 cups frozen corn or corn cut from 4 ears cooked fresh corn-on-the-cob

  2 large chopped tomatoes

  1 small chopped red onion

  1 ripe diced avocado, peeled

  2 tablespoons chopped fresh basil

  2 tablespoons fresh lime juice

  2 tablespoons extra-virgin olive oil

  1 tablespoon chipotle pepper sauce

  1/4 teaspoon salt

  PREPARE flank steak: In baking dish large enough to accommodate steak, combine chipotle pepper sauce, cumin and garlic; mix well. Add steak. Turn to coat; cover and refrigerate at least 30 minutes up to overnight.

  MICROWAVE corn according to directions; drain. In medium bowl, combine corn, tomatoes, red onion, avocado, basil, lime juice, olive oil, chipotle pepper sauce and salt; toss to mix well.

  PREHEAT grill. Grill flank steak 17 to 21 minutes for medium-rare to medium doneness, turning once. To serve, thinly slice steak across grain. Serve with corn salad.

  Yield: Makes 4 servings.

  Preparation time: 20 minutes; marinating time: 30 minutes to overnight. Cooking time: 17 to 21 minutes. Per serving: 406 calories; 27g protein; 30g carbohydrate; 22g fat (46% of calories from fat, 4.9g saturated fat); 45mg cholesterol; 470mg sodium; 7g fiber.

  
  

• Saturday

  2 tablespoons fresh flatleaf parsley

  1 clove minced garlic, divided

  1 teaspoon lemon zest

  4 teaspoons extra-virgin olive oil, divided

  4 medium zucchini, cut into ribbons (see note)

  3 medium carrots, cut into ribbons

  1/4 teaspoon salt, divided

  4 (5- or 6-ounce) tilapia fillets

  2 tablespoons fresh lemon juice

  COMBINE parsley, half of the garlic and the lemon zest in a small bowl for the gremolata; set aside.

  HEAT 2 teaspoons oil on medium-high In a large nonstick skillet; cook zucchini and carrots 8 minutes, stirring occasionally or until tender. Stir in remaining garlic and half the salt; cook 30 seconds. Arrange vegetables on a serving platter and keep warm.

  SEASON tilapia with remaining salt. In same skillet, heat remaining oil on medium-high; cook tilapia 5 minutes or until opaque throughout, turning once. To serve, arrange tilapia on vegetables; sprinkle with lemon juice. Evenly top with gremolata mixture.

  NOTE: Use a vegetable peeler to make the vegetable ribbons.

  Yield: Makes 4 servings.

  Preparation time: 15 minutes. Cooking time: about 15 minutes. Per serving: 233 calories; 32g protein; 13g carbohydrate; 7g fat (27% of calories from fat, 1.7g saturated fat); 71mg cholesterol; 277mg sodium; 4g fiber.