7-day menu planner – Arkansas Democrat-Gazette

SUNDAY: Gather a family for White Christmas Chili (see recipe) for a infrequent meal. Serve a chili with churned greens and cornbread. Christmas cookies make an suitable dessert. Tuck a kids in early.

Plan ahead: Save adequate cookies for Monday and adequate chili for Tuesday.

MONDAY: Start a vast day with Southwest Brunch Casserole (see recipe). To turn out a meal, supplement Broiled Tomato Halves to a plate. Heat appliance to 450 degrees. Cut 3 vast tomatoes in half; place cut side adult on shoal baking dish. Stick garlic slivers from 3 cloves into tomatoes. Sprinkle with 2 tablespoons uninformed chopped rosemary leaves, counterfeit salt and creatively belligerent black pepper. Broil about 3 inches from heat, 8 to 12 minutes, or usually until tomatoes recover their juices and garlic starts to brown. Spoon vessel juices over tomatoes usually before serving. Finish a plate with a reduction of halved grapes and orange sections along with leftover Christmas cookies.

TUESDAY: Spoon a leftover chili over brownish-red rice for a elementary meal. Garnish with shredded cheddar cheese. Add a romaine salad and whole-grain rolls. Enjoy strawberries for dessert.

WEDNESDAY: Make a discerning plate of Vegetable Chowder tonight. In a 2- or 3-quart microwaveable dish, brew 1 tablespoon butter, 1/2 crater chopped onion, 1/2 crater chopped immature bell peppers and 1 crater chopped carrots. Microwave on 100 percent energy for 5 mins or until softened. Stir in 1 (10 3/4-ounce) can precipitated cream of potato soup, 1 crater divert and 1 (16-ounce) can cream-style corn. Cover and x-ray on high 8 to 10 mins or until hot. Let mount lonesome 2 minutes; serve. Add grilled cheese sandwiches with honeyed pickles and cherry tomatoes on a side. For dessert, try peaches.

THURSDAY: Black sesame seeds supplement color, hardness and season to a Sesame Peanut Noodle Bowl (see recipe). Serve with sliced cucumbers and bread sticks. Apricots are an easy dessert.

FRIDAY: It’s time to save income with (frozen) Veggie Burgers With Avocado Topping. For a topping: In a tiny bowl, crush 1 developed Hass avocado until creamy. Mix in 1/2 crater diced seeded cucumber, 1 tablespoon uninformed lemon juice, 1 teaspoon chopped immature onions and 1/4 teaspoon counterfeit salt. Arrange a lettuce root on any of 4 whole-grain hamburger buns. Place a baked burger on any leaf; tip with sliced tomatoes, additional cucumber slices and a avocado mixture. Serve with oven fries. Fresh pears are your dessert.

SATURDAY: Any guest will like a amiable season of Baked Fish Filets. Heat oven to 450 degrees. Coat a baking piece with nonstick foil. In a shoal dish, brew 1/2 crater cornflake crumbs or dejected baked corn chips, 2 tablespoons cornmeal, 2 teaspoons grated parmesan cheese, 1/4 teaspoon counterfeit salt, 1/2 teaspoon black peppers and 1/8 teaspoon cayenne pepper. In another shoal dish, drive together 2 egg whites until frothy. Dip 4 tilapia, solitary or teeter filets (about 6 ounces each) in egg white and afterwards in particle reduction to cloak uniformly all over. Place on baking sheet. Bake 8 to 10 mins or until ambiguous throughout. Serve with roasted red potatoes, asparagus, churned greens and whole-grain bread. For dessert, chocolate mousse with churned cream is always a favorite.


White Christmas Chili

1 tablespoon canola oil

1 middle onion, chopped

2 ribs celery, thinly sliced

3 (14-ounce) cans duck broth

3 (16-ounce) cans Great Northern beans, rinsed (or 4 1/2 cups cooked)

3 (4-ounce) cans chopped immature chiles

1 teaspoon cumin

1 brook leaf

Coarse salt to taste

1/8 teaspoon belligerent red peppers (cayenne)

3 cups shredded baked duck breast

1/4 crater chopped uninformed cilantro

Baked tortilla chips, shredded cheddar cheese, immature cream or salsa, discretionary garnishes

Heat oil in a Dutch oven to medium; supplement onion and celery and prepare 6 mins or until softened. Add broth, beans, immature chiles, cumin, brook leaf, salt and cayenne pepper; move to a boil. Reduce feverishness to medium-low and prepare 50 mins or until thickened; supplement chicken. Cook 10 some-more mins or until exhilarated through. Remove brook leaf; stir in cilantro usually before serving. Serve with preferred toppings.

Makes about 13 cups.

Nutrition information: Each crater (prepared with unsalted gas and reduced-sodium beans and served but garnishes) contains approximately 154 calories, 15 g protein, 2 g fat, 16 g carbohydrate, 28 mg cholesterol, 278 mg sodium and 4 g fiber.

Carbohydrate choices: 1.

Southwest Brunch Casserole

2 tablespoons canola oil

1 middle onion, chopped

1 tiny red bell pepper, chopped

1 (8-ounce) fritter Italian bread, cut into 1-inch cubes (about 5 cups)

1 (15-ounce) can black beans (or 1 1/2 cups cooked)

2 cups shredded pointy cheddar cheese

1 crater shredded Monterey jack cheese

6 eggs

2 cups milk

1 tablespoon chile powder

2 teaspoons dusty oregano

1 teaspoon cumin

1/2 teaspoon counterfeit salt

Heat oven to 350 degrees.

Heat oil in a vast skillet to medium. Add onion and pepper; prepare and stir 3 mins or until softened.

Spread half of a bread cubes in a 9-by-13-inch baking dish. Layer with half of any of onion mixture, beans, cheddar and Monterey jack. Repeat layers. Beat eggs in a middle play until foamy. Add milk, chile powder, oregano, cumin and salt; kick until blended. Pour uniformly over tip layer. Press remaining bread cubes easily into egg reduction until totally covered. Let mount 10 mins before baking. Bake 40 to 50 mins or until core is set and tip is golden.

Makes 8 servings.

Nutrition information: Each portion contains approximately 367 calories, 24 g protein, 18 g fat, 31 g carbohydrate, 172 mg cholesterol, 712 mg sodium and 5 g fiber.

Carbohydrate choices: 2.

Sesame Peanut Noodle Bowl

1 tablespoon black sesame seeds

8 ounces spaghetti

1/4 crater peanut butter

3 tablespoons light soy sauce

3 tablespoons white booze vinegar

2 tablespoons light or dim sesame oil

1 tablespoon brownish-red sugar

1/4 teaspoon belligerent ginger

1/4 teaspoon dejected red pepper

1 crater coarsely shredded carrots

2 tablespoons thinly sliced immature onions (green partial only)

Heat a tiny skillet to medium. Add sesame seeds; prepare and stir about 2 mins or until fragrant. Immediately flow out of prohibited vessel to equivocate over-toasting.

Cook spaghetti according to package directions.

Meanwhile, brew peanut butter, soy sauce, vinegar, oil, sugar, ginger and red peppers in vast play with handle drive until smooth. Stir in carrots and sesame seeds. Drain spaghetti, renting 1/4 crater cooking water. Add spaghetti and H2O to sesame seed mixture; toss to cloak well. Sprinkle with immature onion tops. Serve immediately.

Makes 4 servings.

Nutrition information: Each portion contains approximately 417 calories, 13 g protein, 15 g fat, 59 g carbohydrate, no cholesterol, 444 mg sodium and 4 g fiber.

Carbohydrate choices: 4.

Susan Nicholson is an Atlanta-based cookbook author and purebred dietitian. She can be reached by email:


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