10 /18
Family Sunday
Celebrate family day with your favorite recipe for LEG OF LAMB. Accompany it with colorful BROCCOLI-WALNUT NOODLES (see recipe).
For more color and flavor, add LEMONY STEWED TOMATOES. With a vegetable peeler, remove a strip of peel from a lemon. Add peel and a squeeze of lemon juice (to taste) to canned stewed tomatoes and heat. Remove peel and serve. Add WHOLE-GRAIN ROLLS. For dessert, make or buy a RED VELVET CAKE.
PLAN AHEAD: Save enough lamb and cake for Monday.
10/ 19
Heat-and-Eat Monday
Make delicious MEDITERRANEAN LAMB STEW with Sunday’s leftovers. In a saucepan, combine 1 tablespoon olive oil, 2 cups cooked chopped lamb, 1 (16-ounce) can rinsed reduced-sodium chickpeas, 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice, 1 (7-ounce) can caponata (eggplant appetizer). Mix well. Heat through and serve.
Add COUSCOUS, CUCUMBER SPEARS and FLATBREAD. Leftover CAKE works for dessert.
10/ 20
Kids Tuesday
What kid wouldn’t like BEANY ROLL-UPS? Mix 1 (16-ounce) can fat-free refried beans, 1/2 cup mild salsa and 1/4 teaspoon chili powder in a small saucepan. Heat on medium about 5 minutes or until warm. Spread about 1/4 cup mixture along center of 8 (8- to 10-inch) whole-grain flour tortillas. Top with shredded lettuce and 1 tablespoon shredded Monterey Jack cheese. Fold over sides and ends and serve with additional salsa.
Add RICE cooked with shredded carrots. The kids can make CELERY BOATS with cream cheese and dried cranberries or cherries. PEARS make a dandy dessert.
TIP: Adults might want chopped tomatoes and jalapeno peppers on their roll-ups.
10/ 21
Express Wednesday
Little time to cook tonight? Here’s where canned LENTIL SOUP with GRILLED CHILI-CHEESE SANDWICHES ON WHOLE-GRAIN BREAD come to the rescue. Drain 1 (4-ounce) can whole green chilies. Put 1 chili between 2 slices (any) cheese on whole-grain bread. Coat both sides of bread with cooking spray and grill in skillet until cheese melts. Slice diagonally and serve with PICKLES. For dessert, fat-free STRAWBERRY ICE CREAM is easy.
PLAN AHEAD: Save enough ice cream for Friday.
10/ 22
Budget Thursday
When the food budget is going down the drain, this HAM AND EGG SCRAMBLE (see recipe) will keep you afloat.
Serve with TOMATO AND SWEET ONION SALAD. Slice 2 pounds ripe, cored tomatoes (any kind) into 1-inch chunks. Tear 20 fresh mint leaves into small pieces. Thinly slice a medium sweet onion. Place tomatoes, mint and onions in a medium bowl. Add juice of one lemon, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon garlic powder, 1 teaspoon coarse salt and some pepper. Combine and gently toss. (Adapted from “Rose Water and Orange Blossoms,” Maureen Abood; Running Press, 2015.)
Add TOASTED ENGLISH MUFFINS. PEACHES are an economical dessert.
10/ 23
Meatless Friday
Skipping meat tonight couldn’t be easier with SAVORY BEAN AND PASTA SALAD (see recipe). Serve with a LETTUCE WEDGE and GARLIC BREAD. Scoop the leftover ICE CREAM for dessert.
10/ 24
Easy Entertaining Saturday
Invite friends for PEPPER-LIME CHICKEN. Place 2 pounds boneless, skinless chicken breast halves (flattened to an even thickness) on unheated rack (coated with cooking spray) of broiler pan. Broil 4 to 5 inches from heat about 6 minutes or until lightly browned, turning once.
Meanwhile, mix together 1/2 teaspoon lime zest (green part only), 1 tablespoon canola oil, 2 cloves minced garlic, 1 teaspoon dried thyme, 1/2 teaspoon cracked black pepper and 1/4 teaspoon coarse salt. Brush both sides of chicken with glaze. Broil 5 to 15 minutes more, until chicken is tender or registers 165 degrees, brushing often during the last 5 minutes.
Serve with BROWN RICE tossed with toasted pistachio nuts, FRENCH GREEN BEANS (thin) and SOURDOUGH BREAD. Make dessert light with ORANGE SORBET and CHOCOLATE WAFER COOKIES.
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THE RECIPES
BROCCOLI-WALNUT NOODLES (Sunday)
6 ounces wide or medium curly no-yolk noodles
1 pound fresh bite-size broccoli florets
1 tablespoon olive oil
1/2 cup chopped walnuts
Zest and juice of 1/2 lemon
Juice of 1/2 orange
Coarse salt and pepper to taste
Cook noodles according to directions; drain. Microwave broccoli on high (100 percent power) 4 minutes or until tender. In a small skillet, heat oil on medium-high and add walnuts; cook 1 minute. In a large bowl, combine cooked noodles and cooked broccoli. Add walnut-oil mixture to broccoli mixture; toss to mix. Add lemon zest, lemon juice, orange juice, and salt and pepper to taste; toss again. Serve immediately. Serves 8.
Per serving: 161 calories, 5 grams protein, 7 grams fat (37 percent calories from fat), 0.7 gram saturated fat, 21 grams carbohydrate, no cholesterol, 26 milligrams sodium, 3 grams fiber.
Carb count: 1 1/2.
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HAM AND EGG SCRAMBLE (Thursday)
2 tablespoons butter
1 1/2 cups frozen hash-browned potatoes
3/4 cup chopped green onions
1/2 cup chopped ham
1 teaspoon minced garlic
3/4 teaspoon coarse salt
1/4 teaspoon pepper
5 whole eggs
3 egg whites
In a large nonstick skillet, heat butter on medium-high. Add potatoes; cook 2 minutes, stirring frequently. Add onions, ham and garlic. Cook potato mixture 8 minutes or until golden, stirring frequently. In a medium bowl, whisk together salt, pepper and all the eggs. Add eggs to potato mixture; cook 3 minutes or until set. Serves 4.
Per serving: 248 calories, 16 grams protein, 13 grams fat (47 percent calories from fat), 5.9 grams saturated fat, 17 grams carbohydrate, 257 milligrams cholesterol, 776 milligrams sodium, 2 grams fiber.
Carb count: 1.
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SAVORY BEAN AND PASTA SALAD (Friday)
6 ounces medium shells or penne pasta
2 (15-ounce) cans three-bean salad (such as Green Giant or another brand), lightly drained
1 cup grape tomatoes, halved
3/4 cup provolone cheese, cut into 1/2-inch cubes (about 3 ounces)
1 teaspoon dried oregano
1 teaspoon minced garlic
1/4 teaspoon pepper
Cook pasta according to directions; drain and rinse. In a large bowl, combine cooked pasta and all remaining ingredients; toss to mix. Cover and chill until serving time. Serves 5.
Per serving: 310 calories, 13 grams protein, 6 grams fat (16 percent calories from fat), 2.8 grams saturated fat, 54 grams carbohydrate, 12 milligrams cholesterol, 811 milligrams sodium, 6 grams fiber.
Carb count: 3 1/2.
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