12/ 21
Family Sunday
Serve BAKED LAMB SHOULDER CHOPS for a new flavor today. Heat oven to 350 degrees. Sprinkle 4 lamb shoulder chops with coarse salt, pepper and chopped fresh rosemary. Place on a bed of sliced onions in a roasting pan, cover with foil and bake 40 minutes; reduce heat to 300 degrees and bake 30 more minutes.
Serve with PARSLEY BUTTERED POTATOES and ARTICHOKE AND MUSHROOM BAKE (see recipe). Add a RED-TIPPED LETTUCE SALAD sprinkled with pomegranate arils and CRUSTY ROLLS. ANGEL FOOD CAKE WITH BLUEBERRIES and light WHIPPED CREAM is an easy dessert.
PLAN AHEAD: Save enough angel food cake for Monday.
12/ 22
Meatless Monday
Relax and enjoy flavorful, no-meat PIZZA OLIVADA (see recipe) during this busy week. Serve with a MIXED GREENS SALAD. Add leftover CAKE and serve it with fat-free VANILLA ICE CREAM.
PLAN AHEAD: Save enough ice cream for Friday.
12/ 23
Express Tuesday
Take it easy tonight and buy prepared LASAGNA. Add a packaged GREEN SALAD and GARLIC BREAD. Top STRAWBERRIES with light whipped cream for dessert.
12/ 24
Budget Wednesday
Get ready for the big day and serve your own BAKED HAM WITH CRANBERRY CHUTNEY. In a large saucepan, combine 2 cups fresh cranberries, 1 cup orange juice, 1/2 cup apple cider or apple juice, 1/2 cup white sugar, 1/3 cup packed light brown sugar, 2 tablespoons cider vinegar, 2 cinnamon sticks, 6 fresh mint leaves and 2 teaspoons ground coriander. Cook over medium heat 1 hour or until chutney is reduced to about 1 3/4 cups. Cool. Discard cinnamon sticks. Serve chutney with ham.
Add BAKED SWEET POTATOES, GREEN BEANS and CORNBREAD (from a mix). For dessert, enjoy APPLE CRISP.
PLAN AHEAD: Prepare Thursday’s casserole today if desired.
12/25
Family Thursday - Christmas Day
Prepare CHEESY BACON AND EGG CASSEROLE (see recipe) for brunch before the big meal. Serve the savory dish with a BOSTON LETTUCE SALAD. AMBROSIA is the perfect accompaniment.
12/ 26
Kids Friday
For a change of pace, serve the kids MEXICAN TURKEY BURGERS on whole-grain buns. Top the burgers with canned mild chopped green chilies, salsa, shredded lettuce and reduced-fat sour cream. Alongside, heat canned reduced-sodium PINTO BEANS. Munch on JICAMA STICKS for some crunch. Leftover ICE CREAM is an easy dessert.
12/ 27
Easy Entertaining Saturday
Invite friends for a casual dinner of PAN-FRIED TROUT with LEMON WEDGES. Coat trout fillets in flour. Heat a little canola oil in a large nonstick skillet. Add trout and cook 10 minutes or until lightly browned and opaque in center, turning once.
Serve fish with ROASTED POTATOES, deli COLESLAW and SOURDOUGH BREAD. Make dessert light with RASPBERRY SORBET.
THE RECIPES
ARTICHOKE AND MUSHROOM BAKE (Sunday)
INGREDIENTS
1 (14-ounce) can quartered artichokes packed in water, drained
2 tablespoons olive oil
2 teaspoons minced garlic
1/2 cup chopped shallots
8 ounces sliced crimini mushrooms
1 teaspoon Italian seasoning
Coarse salt and pepper to taste
1 tablespoon fresh lemon juice
1/4 cup Italian seasoned bread crumbs
Heat oven to 350 degrees. Coat a 1 1/2- or 2-quart baking dish with cooking spray. Spoon artichokes into dish. In a large nonstick skillet, heat oil on medium. Add garlic and shallots and cook 2 to 3 minutes. Add mushrooms, Italian seasoning, salt and pepper to taste, lemon juice and bread crumbs; cook 3 minutes. Spoon mushroom mixture over artichokes; mix well. Bake 25 to 30 minutes or until hot. Serves 6.
Per serving: 94 calories, 3 grams protein, 5 grams fat (45 percent calories from fat), 1 gram saturated fat, 10 grams carbohydrate, no cholesterol, 188 milligrams sodium, 2 grams fiber.
Carb choices: 1/2.
PIZZA OLIVADA (Monday)
INGREDIENTS
1 (10-ounce, 12-inch) prepared thin pizza crust (such as Boboli or another brand)
3/4 cup any olive spread or chopped kalamata olives
1/4 cup chopped fresh basil or fresh Italian parsley
3 plum tomatoes, thinly sliced with seeds removed
1 1/2 cups shredded part-skim mozzarella cheese
1 teaspoon dried oregano
1/4 to 1/2 teaspoon crushed red pepper
Heat oven to 450 degrees. Place pizza crust on baking sheet. Spread olive spread (or olives) over crust; top with basil (or parsley), tomatoes and mozzarella. Sprinkle with oregano and red pepper. Bake 12 minutes or until crust is golden brown. Cut into 6 slices.
Per slice: 273 calories, 12 grams protein, 14 grams fat (47 percent calories from fat), 3.7 grams saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 886 milligrams sodium, 1 gram fiber.
Carb choices: 1 1/2.
CHEESY BACON AND EGG CASSEROLE (Thursday)
INGREDIENTS
8 slices bacon
1 medium onion, chopped
1 (8-ounce) loaf Italian bread, cut into 1-inch cubes (5 cups), divided
2 cups shredded 50 percent reduced-fat cheddar cheese, divided
1 cup shredded part-skim mozzarella cheese, divided
1 cup low-fat small curd cottage cheese
5 eggs
1 1/2 cups 1 percent milk (see Note)
2 teaspoons ground mustard
1 teaspoon pepper
1/2 teaspoon nutmeg
Heat oven to 350 degrees. Cook bacon in large skillet until crisp. Drain on paper towels; crumble and set aside. Remove all but 2 tablespoons drippings from skillet. Add onion to skillet; cook and stir 3 minutes or until softened.
Spread half of bread cubes in a 9-by-13-inch baking dish. Layer with half (each) of the onion, bacon, cheddar and mozzarella. Spread cottage cheese over all. Top with remaining bread cubes, onion, bacon, cheddar and mozzarella.
Whisk eggs in a medium bowl. Add milk, mustard, pepper and nutmeg; mix well. Gradually pour into baking dish. Press bread lightly into egg mixture until completely covered. Let stand 10 minutes. Bake 40 to 50 minutes or until center is set and top is golden brown. Serves 12.
Note: To make one day ahead, add 2 more cups milk. Bake as directed.
Per serving (without extra 2 cups milk): 216 calories, 17 grams protein, 10 grams fat (42 percent calories from fat), 5 grams saturated fat, 14 grams carbohydrate, 103 milligrams cholesterol, 489 milligrams sodium, 1 gram fiber.
Carb choices: 1.
About the Author
