11/ 15
Family Sunday
November is just the right time for SIMPLE SAVORY BEEF POT ROAST WITH VEGETABLES. Coat a Dutch oven with cooking spray and heat on medium until hot. Add 1 (2 1/2-pound) boneless beef blade chuck roast; brown evenly. Pour off drippings; season roast with 1/2 teaspoon coarse salt and 1/2 teaspoon black pepper. Add 1 cup Burgundy or any dry red wine and 2 tablespoons minced garlic; bring to boil. Reduce heat and cover tightly; simmer 2 1/4 to 2 1/2 hours or until roast is fork-tender. Remove beef; keep warm.
Skim fat from liquid and bring to boil. Reduce heat to medium; cook 5 minutes. Add 3 cups frozen vegetable blend (any variety); bring to boil. Reduce heat to medium; cook, uncovered, 5 to 7 minutes or until vegetables are tender and liquid is slightly reduced. Stir in 1 tablespoon chopped fresh thyme.
Carve pot roast into thin slices; garnish with additional thyme, if desired. Add vegetable mixture before serving.
Serve with MASHED POTATOES, SPINACH SALAD and WHOLE-GRAIN ROLLS. Top ANGEL FOOD CAKE with STRAWBERRIES and light WHIPPED CREAM for dessert.
PLAN AHEAD: Save enough beef, vegetables and strawberries for Monday. Save enough cake for Tuesday.
11/ 16
Heat-and-Eat Monday
Make BEEF AND BROCCOLI SLAW WRAPS with leftover beef. Shred 2 cups of the beef and combine with 3 cups packaged broccoli slaw mix and 1/4 cup hoisin sauce; mix well. Spoon onto warmed whole-grain tortillas; roll, halve and eat.
Heat the leftover VEGETABLES and serve alongside. Add MIXED GREENS. For dessert, top leftover STRAWBERRIES with fat-free VANILLA ICE CREAM.
PLAN AHEAD: Save enough ice cream for Saturday.
11/ 17
Express Tuesday
Stop by the market on the way home, and in no time you’ll have SMOKED TURKEY, BRIE AND GRANNY SMITH APPLE SANDWICHES ON BAGUETTES for a quick dinner. Serve with VEGGIE CHIPS. For dessert, cut the leftover CAKE into cubes and mix with instant BANANA PUDDING made with 1 percent milk.
11/ 18
Meatless Wednesday
Make it meatless and easy with LINGUINE WITH ZUCCHINI AND FRESH MINT (see recipe). Serve with an ITALIAN SALAD and GARLIC BREAD. PLUMS are your dessert.
11/ 19
Budget Thursday
We’re always in the mood for a good LENTIL SOUP (see recipe), and this one is a keeper. Serve the soup with ORANGE AND GRAPEFRUIT SECTIONS ON LETTUCE and WHOLE-GRAIN ROLLS. Buy OATMEAL COOKIES for dessert.
11/ 20
Kids Friday
What kid could resist CREAMY-GREENY WAGON WHEEL PASTA for dinner? Stir 1 (10 1/4-ounce) can condensed less-fat, less-sodium cream of mushroom soup and 3/4 cup 1 percent milk over low heat until hot. Stir in 2 cups frozen tiny green peas. Cook 5 minutes; toss with cooked wagon wheel (or rotini) pasta.
Serve with CHERRY TOMATO halves and SOFT BREAD STICKS. Make STRAWBERRY GRANOLA PARFAITS for dessert. Layer strawberry yogurt, granola and sliced fresh strawberries in a tall glass.
11/ 21
Easy Entertaining Saturday
Our guests were inspired to add edamame (green soybeans) to their favorites list after they tried SHRIMP WITH EDAMAME SUCCOTASH (see recipe). Serve the lima bean stand-in (edamame) with a BOSTON LETTUCE SALAD and BAGUETTES. For dessert, pour warm CARAMEL SAUCE over leftover ICE CREAM for dessert.
TIP: Edamame is high in protein and fiber and one of the most nutritious soy products.
LINGUINE WITH ZUCCHINI AND MINT (Wednesday)
12 ounces linguine
2 1/2 tablespoons olive oil, divided
1 teaspoon butter
2 pounds (8 cups) fresh zucchini, halved lengthwise and cut into 1/4-inch slices
4 cloves garlic, minced
1/4 cup chopped fresh mint
1/2 teaspoon coarse salt
3/4 teaspoon freshly ground black pepper, divided
1/4 cup freshly grated parmesan cheese
Cook linguine according to directions; drain and toss with 1 tablespoon olive oil. In a large nonstick skillet, melt butter over medium-high heat. Add zucchini and garlic; cook 4 minutes or until softened. Stir in mint, salt and 1/4 teaspoon pepper. Combine zucchini mixture with cooked pasta and remaining olive oil; toss to coat. Sprinkle with cheese and remaining pepper. Serves 6.
Per serving: 311 calories, 11 grams protein, 9 grams fat (25 percent calories from fat), 2 grams saturated fat, 48 grams carbohydrate, 5 milligrams cholesterol, 235 milligrams sodium, 3 grams fiber.
LENTIL SOUP (Thursday)
2 tablespoons extra-virgin olive oil
1/2 cup chopped onion
1/2 cup finely chopped carrot
1/2 cup finely chopped celery
2 cloves garlic, minced
5 1/2 cups water
1 1/2 cups dried lentils, picked over
2 tablespoons to 1/4 cup chopped fresh dill, divided
2 bay leaves
1 teaspoon crushed red pepper
1 (8-ounce) can no-salt-added tomato sauce
1 tablespoon balsamic vinegar
3/4 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
3/4 cup reduced-fat crumbled feta cheese (3 ounces)
In a Dutch oven, heat oil on medium until hot. Add onion, carrot, celery and garlic; cook 10 minutes or until vegetables are tender, stirring frequently. Add water, lentils, 1 tablespoon dill, bay leaves, red pepper and tomato sauce. Bring to boil; reduce heat and simmer 30 minutes or until lentils are tender. Stir in remaining dill, vinegar, salt and black pepper; discard bay leaves. Sprinkle with cheese and serve. Serves 6.
Per serving: 268 calories, 18 grams protein, 6 grams fat (20 percent calories from fat), 1.7 grams saturated fat, 39 grams carbohydrate, 5 milligrams cholesterol, 454 milligrams sodium, 8 grams fiber.
SHRIMP WITH EDAMAME SUCCOTASH (Saturday)
1 1/2 cups edamame (frozen, blanched and shelled) (see NOTE)
3 slices bacon
1/2 cup chopped celery
1/4 cup chopped red onion
3 cloves garlic, minced
1 to 2 jalapeno peppers, split lengthwise, seeded and cut crosswise into thin strips
2 cups frozen or fresh corn
3 tablespoons dry white wine
1 pound medium shrimp, peeled and deveined
1/2 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh flatleaf parsley
Cook edamame according to package directions; drain. In a large nonstick skillet on medium-high, cook bacon until crisp. Remove bacon from pan, crumble and set aside; reserve 1 tablespoon drippings. Reduce heat to medium; add celery, onion, garlic and jalapeno to pan. Cook 2 minutes, stirring frequently. Stir in edamame, corn and wine; cook 4 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are opaque throughout, stirring frequently. Remove from heat. Stir in salt and pepper; sprinkle with bacon and parsley. Serves 4.
NOTE: If you can’t find edamame (green soybeans) with other frozen vegetables, look in the frozen health food section of your market.
Per serving: 329 calories, 27 grams protein, 13 grams fat (34 percent calories from fat), 3 grams saturated fat, 28 grams carbohydrate, 139 milligrams cholesterol, 622 milligrams sodium, 6 grams fiber.
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