Sunday Strategist: A Week of Healthy Menus—September 22-26
Fall is a welcome relief from brutal summer heat and it’s also when some of my favorite ingredients come back into season—root vegetables, brussels sprouts, apples, and more. I’ve filled the week with versatile, leftover-friendly dishes that come together quickly and encourage you to make use of what’s in your pantry.
Monday: Chickpea Curry with Basmati RiceTuesday: Shrimp and Broccoli Stir Fry and Brown Rice with SesameWednesday: Chicken with Brussels Sprouts and Mustard Sauce and Rosemary PotatoesThursday: Browned Butter Flounder with Lemon Snap PeasFriday: Spaghetti with Turkey Meatballs and Celery-Apple SaladDessert: Chocolate-Granola Apple Wedges
Monday: Toss in those farmers market fall veggies—eggplant, sweet potatoes, and cauliflower—into this week’s Meatless Monday dish, Chickpea Curry with Basmati Rice. Boil-in-bag rice and canned chickpeas make for speedy prep. Plus, Greek yogurt, bold-flavored garam masala and fresh cilantro add flavor without adding fat or calories. The curry tastes even better the next day, so consider making a double recipe.
Tuesday: Shrimp and Broccoli Stir Fry is a quick go-to stir fry dish. You can sub in virtually any protein you want for the shrimp and nearly any vegetable for the broccoli. On the side, Brown Rice with Sesame is essentially dressed-up instant rice—a squeeze of lime adds a punch of citrus to the dish.
Wednesday: Think of tonight's dish, Chicken and Brussels Sprouts with Mustard Sauce, as guilt-free comfort food. It gets even better. Add a side of Rosemary Potatoes and you'll still clock in at under 500 calories. I especially love the whole-grain mustard sauce—using the caramelized bits leftover from cooking the chicken is a great way to add instant flavor to the sauce.
Thursday: If you’ve never made a meunière, or browned butter sauce before, Browned Butter Flounder with Lemon Snap Peas is a great recipe to try it out. Make the sauce the second before you eat, watching the butter like a hawk once it hits the hot pan (because burned butter is pretty unappetizing). Immediately drizzle the sauce over the fish straight from the pan. On the side, save time with ready-to-heat rice, such as Seeds of Change Quinoa & Brown Rice.
Friday: Celebrate the end the week with our version of a familiar, kid-friendly pasta dish, Spaghetti with Turkey Meatballs. Adults will appreciate a few sophisticated touches— fresh fettuccine, pecorino Romano cheese, and basil. Enjoy this this with a glass of red wine and a simple salad, such as Celery-Apple Salad.
Dessert Bonus: Use up those delicious Fall apples and make Chocolate-Granola Apple Wedges. With only 3 ingredients, this is a perfect quick weeknight sweet treat. Make sure you use a good-quality chocolate—the flavor is more than worth the extra cost. (I like Ghiradelli.) For a more complex flavor, try making this recipe with dark chocolate.