11/ 13
Family Sunday
Enjoy the flavor and aroma of Honey-Ginger Pork Tenderloin With Carrots and Apples (see recipe). Serve the tender pork with your oven-roasted potatoes. add dinner rolls. For dessert, try a no-bake frozen pie such as a strawberry cream pie (or another flavor).
Plan ahead: Save enough pork and pie for Monday.
11/ 14
Heat-and-Eat Monday
Southwestern Pork and Pepper Stir-Fry makes good use of leftover pork. Toss 1 pound cooked leftover pork (cut into strips) with 1 teaspoon chili powder and 1/2 teaspoon cumin to coat evenly. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high; stir-fry pork 1 to 2 minutes or until hot. Add 1 thinly sliced onion, 1 thinly sliced red bell pepper and 1 thinly sliced green bell pepper to skillet; cook and stir 3 to 4 minutes or until vegetables are softened.
Spoon mixture over rice. Add a lettuce wedge and crusty bread to round out the meal. Slice the leftover pie for dessert.
11/ 15
Kids Tuesday
The kids can help you prepare Three-"P" Wraps. In a medium bowl, combine 1 (8 1/4-ounce) can drained sliced peaches (chopped), 1 (8-ounce) can drained pineapple tidbits, 1/2 cup chopped red bell pepper and 1/2 teaspoon cinnamon; mix well. Warm 4 (10-inch) fat-free tortillas. Spread 2 tablespoons chunky peanut butter on bottom half of each tortilla, leaving room on the edges. Spoon fruit mixture evenly over peanut butter. Top with 3 cups chopped romaine. Fold the sides and bottom edges toward middle over filling, then roll to cover the filling.
Serve with deli carrot salad. Munch on sugar cookies for dessert.
11/ 16
Budget Wednesday
Tuscan Chicken and White Bean Soup (see recipe) is a delicious low-cost meal. Serve it with a spinach salad and whole-grain bread. Add tapioca pudding for dessert.
11/ 17
Meatless Thursday
You won't miss meat with Vegetable-Cheese Stuffed Potatoes on the menu. Bake 4 (8-ounce) potatoes and split; fluff with a fork.
Meanwhile, cook 1 (16-ounce) package frozen broccoli, cauliflower and carrot blend; drain. Toss hot cooked vegetables with 1 cup 50 percent light shredded cheddar cheese and 1/4 teaspoon pepper. Spoon about 1/3 cup vegetable mixture over each potato; sprinkle evenly with another 1/4 cup shredded cheese.
Add a platter with tomato, egg wedges, olives and whole-grain bread. P ears make a light dessert.
11/ 18
Express Friday
Make it quick tonight with (deli) Chicken Salad Sandwiches on whole-grain bread. Add a lettuce and tomato salad and lentil soup . Finish with a bowl of strawberries for dessert.
Plan ahead: Buy enough strawberries for Saturday.
11/ 19
Easy Entertaining Saturday
Invite friends for your Grilled Tuna. Serve with jasmine rice and baked artichokes (see recipe), a caesar salad and sourdough bread . For dessert, serve leftover strawberries with chocolate layer cake .
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THE RECIPES
Honey-Ginger Pork Tenderloin With Carrots and Apples (Sunday)
2 (1-pound) pork tenderloins
Coarse salt and pepper to taste
1 tablespoon olive oil
1/2 cup apple juice
3 tablespoons honey (see NOTE)
2 teaspoons fresh ginger root, grated
3 carrots, cut into 1/4-inch slices
1 large or 2 small apples, cored and cut into 1/4-inch slices
Season pork with salt and pepper. Heat olive oil in large skillet on medium-high; add tenderloins and cook 8 to 10 minutes or until browned on all sides. Remove pork to a plate and set aside. Return skillet to medium heat and add apple juice, honey and ginger, scraping up any browned bits on the bottom of the skillet. Stir in carrots. Return pork to skillet, nestling it into carrots. Reduce to simmer, cover and cook 5 minutes.
Add the apples, cover and continue to cook until the internal temperature of the pork reaches between 145 degrees (for medium rare) and 160 degrees (for medium) and the carrots and apples are tender, about 5 minutes. Remove the pork from the skillet and let stand 3 minutes.
Meanwhile, season carrot-apple mixture with salt to taste. Slice pork and serve with carrots, apples and pan sauce. Serves 8.
Note: Substitute maple syrup or agave nectar for the honey.
Per serving: 189 calories (percent calories from fat, 22), 22 grams protein, 15 grams carbohydrate, 2 grams fiber, 5 grams fat (1.2 grams saturated fat), 60 milligrams cholesterol, 67 milligrams sodium.
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Tuscan Chicken and White Bean Soup (Wednesday)
2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts cut into 1/4-inch rounds (2 cups)
1/4 teaspoon dried sage
3 (14-ounce) cans unsalted chicken broth
1 cup water
1 (15-ounce) can reduced-sodium cannellini beans, rinsed
2 cups shredded cooked chicken breast
Coarse salt and freshly ground pepper to taste
Heat olive oil in a large pot on medium-high. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking 30 seconds or until aromatic. Stir in broth and water, and increase heat to high. Cover and bring to boil. Add beans and chicken; cook 3 minutes or until heated through. Salt and pepper to taste and serve hot. Makes 9 cups.
Per cup: 125 calories (percent calories from fat, 21), 12 grams protein, 11 grams carbohydrate, 2 grams fiber, 3 grams fat (0.5 gram saturated fat), 26 milligrams cholesterol, 190 milligrams sodium.
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Baked Artichokes (Saturday)
2 (14-ounce) cans quartered artichokes, drained
1 tablespoon fresh lemon juice
3 tablespoons finely chopped pecans
2 tablespoons freshly grated Parmesan cheese
1 teaspoon dried Italian seasoning
1 clove garlic, minced
1 teaspoon extra-virgin olive oil
Heat oven to 375 degrees. Coat a 9-inch pie plate with cooking spray. Pat artichokes dry with paper towels. Place artichokes in pie plate and sprinkle with lemon juice. In a small bowl, combine pecans, cheese, Italian seasoning, garlic and olive oil. Sprinkle evenly over artichokes. Bake 15 minutes or until golden and serve. Serves 4.
Per serving: 102 calories (percent calories from fat, 46), 4 grams protein, 10 grams carbohydrate, 2 grams fiber, 6 grams fat (0.9 gram saturated fat), 2 milligrams cholesterol, 391 milligrams sodium.
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