Menu planner: French potato salad with Dijon makes a delicious side dish

French potato salad with Dijon

Makes 6 servings

Preparation time: 15 minutes

Cooking time: less than 10 minutes; standing time: 10 minutes

INGREDIENTS

2 pounds small red potatoes, unpeeled, cut into 1/4-inch slices

1 teaspoon coarse salt

1 clove garlic, peeled and threaded on skewer

1/4 cup extra-virgin olive oil

1 1/2 teaspoons white wine vinegar

2 teaspoons Dijon mustard

1/2 teaspoon pepper

1 small shallot, minced

1 1/2 tablespoons minced fresh parsley

1 tablespoon minced fresh chives

1 teaspoon minced fresh tarragon

Place potatoes in large saucepan; add water to cover by 1 inch and bring to a boil over high heat. Add salt, reduce heat to a simmer and cook about 6 minutes or until potatoes are tender and paring knife can be slipped in and out of potatoes with little resistance. Meanwhile, lower skewered garlic into simmering water and blanch for 45 seconds. Run garlic under cold running water; remove from skewer and mince. Reserve 1/4 cup potato-cooking water; drain and arrange potatoes in tight single layer in rimmed baking sheet. Whisk oil, minced garlic, vinegar, mustard, pepper and reserved cooking water together in bowl, then drizzle over potatoes. Let potatoes stand 10 minutes. (Potatoes can be refrigerated up to 8 hours; return to room temperature before continuing.) Transfer potatoes to large bowl. Combine shallot, parsley, chives and tarragon in a small bowl, then sprinkle over potatoes and gently toss to coat using rubber spatula before serving.

Per serving: 193 calories, 3 grams protein, 9 grams fat (43% calories from fat), 1.3 grams saturated fat, 25 grams carbohydrate, no cholesterol, 383 milligrams sodium, 3 grams fiber.

Carb choices: 1.5.

Southwestern frittata

Makes 4 servings

Preparation time: less than 15 minutes

Cooking time: less than 25 minutes

INGREDIENTS

12 ounces (2 medium) potatoes, cut into 1/4-inch slices

1 (8 3/4-ounce) can no-salt-added whole kernel corn, rinsed

1 (4-ounce) can diced green chilies

1 (2-ounce) can or jar sliced pimientos, drained

3 green onions, sliced

2 tablespoons chopped fresh parsley or cilantro

8 eggs or 2 cups frozen egg substitute (thawed)

2 teaspoons water

Black pepper to taste

1/3 cup freshly grated parmesan cheese

Place potatoes in shallow baking dish; cover and microwave on high (100% power) for 5 minutes. Heat a large nonstick skillet on medium; add potatoes and cook 5 minutes, turning occasionally, until golden. Meanwhile, in medium bowl, combine corn, chilies, pimientos, onions, parsley or cilantro, eggs and water; mix well. Add pepper to taste. Pour mixture over potatoes. Cover; cook 10 minutes on medium or until eggs are almost set. Remove cover. Sprinkle with parmesan. Heat broiler. Wrap skillet handle with heavy-duty foil. Place skillet 4 to 5 inches from heat. Broil 1 to 3 minutes to finish cooking eggs and melt cheese. (Watch carefully!) Cut into wedges and serve immediately.

Per serving: 302 calories, 19 grams protein, 12 grams fat (36% calories from fat), 4.3 grams saturated fat, 30 grams carbohydrate, 378 milligrams cholesterol, 362 milligrams sodium, 4 grams fiber.

Carb choices: 2.

Sweet-and-sour chicken

Makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 20 minutes

INGREDIENTS

2 teaspoons canola oil

1 pound boneless skinless chicken breast, cut into 3/4-inch pieces

1 tablespoon cornstarch

1 (8-ounce) can pineapple chunks in juice, divided

1/4 cup light brown sugar

1 tablespoon light soy sauce

1/4 cup white vinegar

1/2 cup no-salt-added tomato sauce

1 green bell pepper, cut into 1/4-inch strips

Crushed red pepper, if desired

In a large nonstick skillet, heat oil on medium-high. Add chicken and cook 5 minutes or until brown on both sides. Remove chicken from skillet; cover to keep warm. Mix cornstarch with juice from canned pineapple (about 1/4 cup). Add to skillet, along with brown sugar, soy sauce and vinegar. Heat on low and simmer 3 minutes or until sauce thickens. Add pineapple chunks and chicken. Bring to a boil; simmer 5 minutes. Add tomato sauce and bell pepper; cook 3 minutes or until heated through. Garnish with crushed red pepper if desired.

Per serving: 263 calories, 25 grams protein, 5 grams fat (19% calories from fat), 0.8 gram saturated fat, 27 grams carbohydrate, 73 milligrams cholesterol, 242 milligrams sodium, 1 gram fiber.

Carb choices: 2.

Marinated flank steak

In a shallow dish, combine 1/2 cup light soy sauce, 2 tablespoons sesame seeds, 3 tablespoons honey, 3 tablespoons canola oil, 2 sliced green onions, 1 clove minced garlic and 1 teaspoon grated fresh ginger; mix well. Add 2 trimmed flank steaks (1 pound each). Cover and refrigerate 8 hours; turn occasionally. Heat grill to medium. Remove steaks; discard marinade. Grill, covered, 7 minutes per side or until meat thermometer reads 145 degrees. Let stand 5 minutes; slice thinly across grain to serve.

Fettucine with clam sauce and broccoli

Steam chopped fresh broccoli with some unsalted chicken broth until tender. Stir in canned clam sauce and a handful of chopped parsley. Heat through and serve over hot, cooked fettuccine.

Mango brie quesadillas

To make 1 quesadilla: On half of a whole-grain tortilla, place 2 tablespoons shredded part-skim mozzarella cheese, 4 slices mango and 1 ounce sliced brie cheese; fold in half. Place in a heated nonstick skillet and cook 1 to 2 minutes on each side or until browned.