5 /17
Family Sunday
Let your slow cooker do the work and prepare BARBECUE EYE OF ROUND for the family today. In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.
TEXAS TWO-STEP BLACK-EYED PEA SALAD slides right onto the plate. Mix together 3 cups cooked brown rice, 1 (15-ounce) can rinsed reduced-sodium black-eyed peas, 1 (11-ounce) can rinsed no-salt-added corn, 1 peeled, pitted and diced avocado, 1 cup salsa, 1/2 cup chopped fresh cilantro, 1/4 cup sliced red onion, 2 tablespoons fresh lime juice, and coarse salt and pepper to taste.
Add a MIXED GREENS SALAD and CRUSTY BREAD. RASPBERRY-CHOCOLATE CREAM is a luscious dessert. Divide half of 1 (8-ounce) container frozen (thawed) whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.
TIP: Cook the brown rice the day before.
PLAN AHEAD: Save enough barbecue beef, black-eyed pea salad and raspberries for Monday.
5/ 18
Heat-and-Eat Monday
Dinner is almost ready because you’re having (leftover) BARBECUE BEEF on toasted whole-grain hamburger buns and leftover BLACK-EYED PEA SALAD. For dessert, leftover RASPBERRIES topped with light whipped cream are waiting for you.
5/ 19
Budget Tuesday
Make dinner low cost and easy tonight with ITALIAN CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium until hot; cook 1 pound chicken tenders 2 minutes per side or until browned. Mix together 1 (10 3/4-ounce) can less-sodium, less-fat cream of mushroom soup, 1/3 cup water, 1 tablespoon chopped fresh parsley, 1 teaspoon dried basil and 2 chopped plum tomatoes; add to skillet. Cover and simmer 3 minutes or until heated through. Serve over SPAGHETTI.
Add GREEN BEANS and WHOLE-GRAIN ROLLS. Scoop fat-free STRAWBERRY ICE CREAM for dessert.
PLAN AHEAD: Save enough ice cream for Thursday.
5/ 20
Express Wednesday
Get your grass skirt ready for HULA HAM SANDWICHES. Drain 1 (20-ounce) can sliced pineapple. Slice 5 kaiser rolls in half and spread 1 teaspoon Dijon mustard on bottom half. Layer on each bottom: 1 lettuce leaf, 2 slices reduced-fat Swiss cheese, 2 ounces deli sliced smoked ham and 1 drained pineapple slice; cover with top of roll.
Serve with OVEN FRIES (frozen) and a LETTUCE WEDGE SALAD. PEANUT BUTTER COOKIES are your dessert.
5/ 21
Kids Thursday
It’s time to teach the kids how to cook RAVIOLI CASSEROLE.
Crumble 1/2 pound lean ground beef and 1/2 cup finely chopped carrots into a 2-quart baking dish. Cover and microwave on high (100 percent power) 4 to 6 minutes or until beef is no longer pink and carrots are tender; drain. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave 5 to 7 minutes or until hot, stirring after 3 minutes. Sprinkle with 1 cup 50 percent reduced-fat cheddar cheese. Cover and let stand until cheese is melted.
Serve with CELERY STICKS and ITALIAN BREAD. Spoon marshmallow topping over leftover ICE CREAM for dessert.
5/ 22
Meatless Friday
Skip the meat and enjoy CHUNKY VEGETABLE CHILI (see recipe). Serve with MIXED GREENS and CORNBREAD (from a mix). PEACHES make dessert easy.
5/ 23
Easy Entertaining Saturday
Our guests enjoyed LEMON DIJON AND HERB-GRILLED SALMON (see recipe) served with RICE and SUGAR SNAP PEAS. Add a BOSTON LETTUCE SALAD and BAGUETTES. For dessert, the plates were clean after the WAFER-THIN APPLE PECAN TART (see recipe) and fat-free VANILLA ICE CREAM were served.
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THE RECIPES
CHUNKY VEGETABLE CHILI (Friday)
5 medium carrots, chopped
2 medium potatoes, diced
1 medium onion, chopped
1 small yellow bell pepper, chopped
1 tablespoon chili powder
1 teaspoon cumin
1 (28-ounce) can no-salt-added diced tomatoes, undrained
1 (14-ounce) can unsalted vegetable broth
1 (15-ounce) can reduced-sodium garbanzo beans, rinsed
1 (15-ounce) can reduced-sodium black beans, rinsed
1 (8-ounce) can no-salt-added tomato sauce
1 medium zucchini, cubed
Microwave the carrots, potatoes, onion and bell pepper 8 minutes on high (100 percent power); drain. Add microwaved vegetables to a Dutch oven, along with the chili powder, cumin, tomatoes, vegetable broth, garbanzo beans, black beans and tomato sauce. Cover; bring to boil on medium-high. Reduce heat to low and simmer 25 minutes. Add zucchini; cover and simmer 5 minutes or until zucchini is tender. Makes 14 cups.
Per cup: 105 calories, 5 grams protein, no fat (0 percent calories from fat), no saturated fat, 23 grams carbohydrate, no cholesterol, 124 milligrams sodium, 6 grams fiber.
Carb choices: 1 1/2.
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LEMON DIJON AND HERB-GRILLED SALMON (Saturday)
2 tablespoons olive oil
2 tablespoons honey
2 tablespoons Dijon mustard
2 tablespoons plain yogurt
1/4 cup chopped Italian parsley
2 cloves garlic, minced
Juice and zest from 1 lemon
1/2 teaspoon cumin
4 (6-ounce) salmon fillets
1 teaspoon coarse salt
1/2 teaspoon freshly ground black pepper
Lemon wedges for garnish
In a medium bowl, mix together the oil, honey, mustard, yogurt, parsley, garlic, juice, zest and cumin until thoroughly combined. Rub mixture all over the salmon and place in a resealable plastic bag. Marinate in the refrigerator 30 to 45 minutes, turning once. Heat grill to medium-high (about 400 degrees). Be sure the grill is well-coated with oil to prevent sticking. Remove salmon; season with salt and pepper on both sides; discard marinade. Grill about 5 minutes per side until just opaque throughout. Transfer to serving plates with lemon wedges on the side. Serves 4.
Per serving: 251 calories, 36 grams protein, 10 grams fat (35 percent calories from fat), 1.6 grams saturated fat, 3 grams carbohydrate, 80 milligrams cholesterol, 651 milligrams sodium, no fiber.
Carb choices: 0
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WAFER-THIN APPLE PECAN TART (Saturday)
1 refrigerated piecrust (from 15-ounce package)
1/4 cup sugar
1/2 teaspoon cinnamon
2 large Golden Delicious apples, cored, peeled and thinly sliced
2 tablespoons chopped pecans
2 1/2 tablespoons honey
1/2 teaspoon pure vanilla extract
Heat oven to 425 degrees. Unroll piecrust on a lightly floured surface, and then roll into a 12-inch circle. Place on pizza pan. Combine sugar and cinnamon. Sprinkle 1 tablespoon sugar mixture over dough. Arrange apples in concentric circles, starting at the outside edge. Sprinkle apples with remaining sugar mixture. Sprinkle with pecans. Bake 25 to 30 minutes or until crust is golden-brown and apples are tender. Combine honey and vanilla; mix well. Cover and microwave on high (100 percent power) for 20 seconds. Brush honey mixture over warm tart. Serves 8.
Per serving: 192 calories, 1 gram protein, 8 grams fat (36 percent calories from fat), 3.1 grams saturated fat, 31 grams carbohydrate, 3 milligrams cholesterol, 138 milligrams sodium, 1 gram fiber.
Carb choices: 2.
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