Everyday Food: One cool week of meals

Posted Wednesday, Jul. 09, 2014  comments  Print Reprints
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Monday: Cucumber and mango salad with chili-spiced pork

Serves 4

• 2 tablespoons plus 1 teaspoon extra-virgin olive oil

• 2 boneless pork loin chops (3/4 to 1 inch thick; about 1 pound total)

• Coarse salt and ground pepper

• 1 1/2 teaspoons chili powder

• 4 teaspoons honey

• 2 tablespoons fresh lime juice

• 1 large ripe mango, peeled, pitted and cut into 1-inch pieces

• 1 English cucumber, cut into 1-inch pieces

• 1 large head romaine lettuce, roughly chopped

1. In a medium skillet, heat 1 teaspoon oil over medium. Pat pork dry and season with salt, pepper and 1 teaspoon chili powder. Cook until pork is browned and cooked through, about 10 minutes, flipping once. Transfer to a cutting board and loosely tent with foil. Let pork rest 10 minutes before thinly slicing.

2. In a large bowl, whisk together 2 tablespoons oil, 1/2 teaspoon chili powder, honey and lime juice. Season with salt and pepper. Add mango, cucumber and lettuce and toss to combine. Divide salad among four shallow bowls and serve with pork.

Nutritional information per serving: 337 calories, 16 grams fat (4 grams saturated fat), 25 grams protein, 27 grams carbohydrates, 7 grams fiber, 43 percent of calories from fat.

Tuesday: Antipasti pasta salad

Serves 4

• Coarse salt and ground pepper

• 3/4 pound short twisted pasta, such as campanelle

• 4 ounces fresh mozzarella or bocconcini, cut into 3/4-inch pieces

• 2 jarred roasted red peppers, drained and cut into 1/2-inch strips

• 8 large pitted green olives, sliced crosswise

• 1/2 small red onion, thinly sliced lengthwise

• 2 ounces thinly sliced salami, slices halved or quartered if large

• 2 tablespoons red-wine vinegar

• 4 teaspoons extra-virgin olive oil

• 1 cup lightly packed fresh parsley leaves

In a large pot of boiling salted water, cook pasta according to package instructions. Reserve 1/2 cup pasta water; drain pasta. Return pasta to pot and stir in mozzarella, peppers, olives, onion, salami, vinegar, oil and reserved pasta water. Season to taste with salt and pepper. Top with parsley and serve warm or at room temperature.

Nutritional information per serving: 534 calories, 19 grams fat (7 grams saturated fat), 21 grams protein, 69 grams carbohydrates, 3 grams fiber, 32 percent of calories from fat.

Wednesday: Green bean, tomato and chickpea salad

Serves 4

This may become your go-to vegetarian main course for the rest of the summer.

• Coarse salt and ground pepper

• 1 1/2 pounds green beans, trimmed

• 3 wide strips lemon zest, cut into thin matchsticks, plus 3 tablespoons lemon juice (from 1 large lemon)

• 2 tablespoons extra-virgin olive oil

• 1 pint cherry tomatoes, halved, or 3 medium tomatoes, cut into 1/2-inch wedges

• 1/4 small red onion, diced small

• 1 can (15.5 ounces) chickpeas, rinsed and drained

• 2 1/2 ounces feta, crumbled (1/2 cup)

• 2/3 cup roughly chopped fresh parsley leaves

In a large pot of boiling salted water, cook green beans until crisp-tender, about 4 minutes. Drain and rinse under cool water to stop the cooking. Meanwhile, in a large bowl, whisk together lemon juice and oil. Stir in tomatoes, onion, chickpeas and lemon zest. Add feta and parsley and stir to combine. Season with salt and pepper. Arrange green beans on a serving platter and top with tomato mixture.

Nutritional information per serving: 281 calories, 13 grams fat (4 grams saturated fat), 12 grams protein, 34 grams carbohydrates, 12 grams fiber, 42 percent of calories from fat.

Thursday: Arugula, chicken and rice salad

Serves 4

• 2/3 cup converted long-grain white rice

• 3 cups packed mixed fresh herbs, such as basil and parsley

• 2 tablespoons extra-virgin olive oil

• 3 tablespoons red-wine vinegar

• Coarse salt and ground pepper

• 5 ounces baby or wild arugula (5 cups)

• 1 rotisserie chicken (skin removed), meat shredded (4 cups)

• 2 scallions, thinly sliced

• 2 medium tomatoes, cut into 1/2-inch wedges, or 1 pint cherry tomatoes, halved

1. Cook rice according to package instructions. Meanwhile, in a blender, blend herbs, oil and vinegar until roughly chopped, scraping down sides as needed. With machine running, gradually add 1/4 to 1/3 cup cold water and blend until dressing is smooth and pourable. Transfer to a small bowl and season with salt and pepper.

2. In a large bowl, toss arugula with three-quarters of the dressing. Transfer to a serving platter. In bowl, stir together rice, chicken, scallions, tomatoes and remaining dressing. Season to taste with salt and pepper and arrange on top of arugula.

Nutritional information per serving: 597 calories, 23 grams fat (5 grams saturated fat), 64 grams protein, 31 grams carbohydrates, 2 grams fiber, 35 percent of calories from fat.

Friday: Soba salad with asparagus and shrimp

Serves 4

• Coarse salt

• 1 large bunch asparagus (1 pound), trimmed

• 1 pound frozen large shrimp (peeled and deveined), thawed

• 3/4 pound soba noodles

• 3 tablespoons soy sauce

• 1 tablespoon toasted sesame oil

• 1 tablespoon rice vinegar

• 1 tablespoon sugar

• 3 scallions, thinly sliced

• 1 cup fresh basil leaves

1. In a large pot of boiling salted water, cook asparagus until crisp-tender, about 3 minutes. With a slotted spoon or mesh strainer, transfer asparagus to a colander and rinse under cool water to stop the cooking. Transfer asparagus to a medium bowl. Return water to a boil; add shrimp and cook until pink and opaque throughout, about 2 minutes. Transfer shrimp to bowl with asparagus. Return water to a boil; add noodles and cook according to package instructions. Drain noodles and rinse under cool water.

2. Meanwhile, in a small bowl, whisk together soy sauce, oil, vinegar and sugar. Divide noodles among four bowls and drizzle with dressing. Top with asparagus and shrimp and sprinkle with scallions and basil.

Nutritional information per serving: 482 calories, 6 grams fat (1 gram saturated fat), 39 grams protein, 73 grams carbohydrates, 3 grams fiber, 11 percent of calories from fat.

Have more to add? News tip? Tell us

Hot spells call for lighter, easier weeknight dinners. Make a robust salad the main event and take your flavor cues from Asia, Italy or Mexico.

Go shopping with this list. It has all you need for five easy weeknight dinners.

Produce

• 1 small red onion

• 5 scallions

• 2 pints cherry tomatoes or 5 medium tomatoes

• 1 English cucumber

• 5 ounces baby arugula

• 1 large head romaine lettuce

• 1 1/2 pounds green beans

• 1 pound asparagus

• 1 large bunch basil

• 1 large bunch parsley

• 1 large ripe mango

• 1 lime

• 1 large lemon

Staples

• Extra-virgin olive oil

• Vinegars: red-wine, rice

• Chili powder

• Honey

• Soy sauce

• 1 can (15.5 ounces) chickpeas

• Sugar

Meat/poultry/fish

• 2 boneless pork loin chops (1 pound total)

• 2 ounces sliced salami

• 1 rotisserie chicken

• 1 pound frozen large shrimp (peeled and deveined)

Dairy

• 4 ounces fresh mozzarella

• 2 1/2 ounces feta

Miscellaneous

• Pitted green olives

• Jarred roasted red peppers

• 3/4 pound short twisted pasta

• 3/4 pound soba noodles

• 2/3 cup converted long-grain white rice

• Toasted sesame oil

Everyday Food magazine offers quick, healthy solutions for everyday meals from the kitchens of Martha Stewart Living. For more recipes and additional tips, visit www.marthastewart.com/everydayfood. Questions or comments about the column should be sent to everydayfood@marthastewart.com.

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