Braised food

Celebrate BBQ Season with a Braised Breast

SUNDAY: Family Day

Try this BBQ Braised Breast for family day out. Mix 2 tablespoons chili powder, 1 tablespoon packed brown sugar and 11/2 teaspoons garlic powder. Press the mixture into a flat half of a 3-pound boneless beef brisket. Place fat side up in a 41/2 to 51/2 quart slow cooker. Mix 3/4 cup barbecue sauce and 1/2 cup dry red wine together. Pour around breast in slow cooker. Cook on high for 4 to 6 hours or on low for 8 to 10 hours or until tender. Eliminate; Keep warm. Skim the fat from the liquid. Bring the liquid to a boil in a saucepan. Reduce heat to medium and cook, uncovered, 8 to 10 minutes or until reduced to 1 cup, stirring occasionally. Cut the fat as desired. Slice diagonally across the grain into thin slices. Serve with sauce.

As a side, add potato salad, mixed greens and whole grain rolls. Buy a chocolate meringue pie for dessert.

PLAN AHEAD: Save enough beef for Monday and enough pie for Tuesday.

SHOPPING LIST: Chili Powder, Brown Sugar, Garlic Powder, Boneless Brisket Flat Half, BBQ Sauce, Dry Red Wine, Potato Salad, Green Salad, Whole Grain Rolls, Chocolate Meringue Pie.

MONDAY: Heat and Eat

Celebrate Memorial Day with leftover beef brisket sandwiches on the menu. Serve on whole grain buns with pickles on the side. Add vegetarian baked beans and coleslaw to the feast. How about blond brownies and peach sorbet for dessert?

PLAN AHEAD: Save enough brownies for Wednesday.

SHOPPING LIST: whole grain rolls, pickles, veggie baked beans, coleslaw, blond brownies, peach sorbet.

TUESDAY: Meal without meat

Pasta with Tomato-Basil Sauce (see recipe) is so easy and good, you’ll want the recipe in your favorites file. Serve it with spinach salad and Italian bread. A leftover slice of pie is perfect for dessert.

SHOPPING LIST: refrigerated packaged fettuccine, olive oil, garlic, canned no salt added diced tomatoes with basil, garlic and oregano, coarse salt, basil leaves, pepper, Parmigianino-Reggiano cheese, fresh spinach, Italian bread .

WEDNESDAY: The children’s favorite

The children will be delighted that you serve pizza turnovers for dinner. Heat the oven to 400 degrees. Roll out one (13.8 ounce) can chill pizza crust on a lightly floured surface into a 12-inch square. Cut the dough into four 6-inch squares. Spread 1 tablespoon pizza sauce over each square to within 1/2 inch of the edges. Garnish with shredded carrots, pepperoni slices and freshly grated Parmesan. Fold each square in half over the filling. Press edges to seal. Place on a cookie sheet. Bake for 12 to 15 minutes or until lightly browned. Serve hot. For dessert, peach slices and leftover brownies will suffice.

SHOPPING LIST: refrigerated pizza dough, flour, pizza sauce, shredded carrots, pepperoni slices, grated parmesan, sliced ​​peaches.

THURSDAY: Economy cooking

It’s easy on your purse and good at the same time, so try Penne with Sausage and Peas (see recipe) tonight. Serve with a wedge of lettuce and garlic bread. For dessert, fresh pineapple is light.

SHOPPING LIST: whole wheat penne, olive oil, chicken sausage with sun-dried tomatoes or other flavor, garlic, tomatoes, coarse salt, unsalted chicken broth, frozen green peas, parmesan cheese, lettuce, garlic bread garlic, fresh pineapple.

FRIDAY: Express meal

Make a quick dinner tonight with crab cakes (frozen) and tartar sauce. Add hash browns (chilled), deli broccoli slaw and crusty bread. Enjoy fresh blueberries for dessert.

SHOPPING LIST: Frozen crab cakes, tartar sauce, chilled hash browns, deli broccoli salad, crusty bread, fresh blueberries.


Entertain your guests with a delicious balsamic and lentil glazed pork tenderloin (see recipe). Serve the combo with fresh yellow squash, arugula salad and baguettes. For dessert, top the strawberry ice cream with chocolate sauce.

SHOPPING LIST: green lentils, apple, celery, flat-leaf parsley, lemon, olive oil, coarse salt, pepper, balsamic vinegar, brown sugar, pork tenderloin, fresh yellow squash, arugula, baguettes, strawberry ice cream, chocolate sauce.

Susan Nicholson is an Atlanta-based cookbook author and dietitian. She can be reached by email: [email protected] Follow Susan on Twitter: @7DayMenu. The menu planner can also be accessed at Read Susan’s blog:

** ** **


Makes: 4 servings

Preparation time: less than 10 minutes

Cooking time: less than 10 minutes

1 package (9 ounces) chilled fettuccine

2 tablespoons olive oil

3 minced garlic cloves

1 can (14.5 ounces) drained no salt added diced tomatoes with basil, garlic and oregano

1/4 teaspoon coarse salt

1 cup torn basil leaves

1/4 teaspoon freshly ground black pepper

1/2 cup freshly grated Parmigianino-Reggiano cheese

Cook pasta according to package instructions. Meanwhile, heat the oil in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Add tomatoes and salt; cover and cook for 4 minutes. Remove from fire; stir in basil and pepper. Add tomato mixture to pasta; mix to combine. Top with cheese.

Per serving: 305 calories, 11 grams protein, 11 grams fat (32% calories from fat), 2.5 grams saturated fat, 43 grams carbohydrates, 9 milligrams cholesterol, 427 milligrams sodium, 3 grams of fiber. Number of carbohydrates: 3


Makes: 6 servings

Preparation time: 15 minutes

Cooking time: less than 10 minutes plus pasta

12 ounces whole wheat penne pasta

1 teaspoon olive oil

5 ounces chicken sausages with sun-dried tomatoes or other flavor, sliced ​​diagonally

2 minced garlic cloves

1 pound seeded and chopped tomatoes

1/4 teaspoon coarse salt

1/2 cup unsalted chicken broth

1 cup frozen green peas, thawed

2 tablespoons freshly grated parmesan cheese

Cook pasta according to directions; drain. Meanwhile, heat oil in large nonstick skillet on medium-high heat. Add sausage; cook 3 minutes, turning, until golden brown. Place the sausage with a slotted spoon on a plate. Reduce heat to medium; add the garlic. Cook 30 seconds. Stir in tomatoes and salt; cook 2 minutes. Stir in broth, peas and browned sausage. Warm up. Combine pasta, sausage mixture and 1 tbsp cheese. Top with remaining cheese.

Per serving: 289 calories, 13 grams protein, 6 grams fat (17% calories from fat), 1.2 grams saturated fat, 49 grams carbohydrates, 22 milligrams cholesterol, 346 milligrams sodium, 9 grams of fiber. Number of carbohydrates: 3


Makes: 4 servings

Preparation time: 20 minutes; Rest time: 5 minutes

Cooking time: 16-20 minutes plus the lentils

1 cup rinsed green lentils

1 red apple, cut into 1/2 inch pieces

1 ribbed celery, thinly sliced

1/4 cup chopped fresh flat-leaf parsley leaves

2 tablespoons fresh lemon juice

3 tablespoons olive oil, divided

1/4 teaspoon coarse salt

1/4 teaspoon pepper

1 tablespoon balsamic vinegar

1 tablespoon brown sugar

1 pork tenderloin (1 1/4 pounds)

Heat the oven to 400 degrees. Bring 4 cups of water to a boil; add lentils and simmer, stirring occasionally, 20 to 30 minutes or until tender; drain and rinse under cold water to cool. In a medium bowl, toss the lentils with the apple, celery, parsley, lemon juice, 2 tablespoons oil, salt and pepper. Meanwhile, in a small bowl, combine the vinegar and sugar. Heat the remaining oil in an ovenproof skillet over medium-high heat. Add pork and cook 6 to 8 minutes to brown. Transfer to oven; roast 10 to 12 minutes or until pork reaches 145 degrees. Sprinkle with the vinegar/sugar mixture twice during the last 5 minutes of cooking. Remove from oven; cover with foil and let stand 5 minutes before slicing. Serve with lentils and any cooking juices.

Per serving: 465 calories, 45 grams protein, 13 grams fat (25% calories from fat), 2.4 grams saturated fat, 44 grams carbohydrates, 92 milligrams cholesterol, 208 milligrams sodium, 8 grams of fiber. Number of carbohydrates: 3