3/ 30
Family Sunday
This simple LEMON ROAST CHICKEN is just right for family day. Heat oven to 375 degrees. Squeeze the juice of half a lemon over a 4 1/2- to 5-pound chicken; put rind in cavity. Place chicken on a rack in a shallow roasting pan. Brush chicken with canola oil; sprinkle with coarse salt and dried thyme. Roast 1 1/2 to 2 hours or until internal temperature reaches 165 degrees.
Serve the juicy bird with your own MASHED POTATOES and GRAVY. Add fresh steamed BRUSSELS SPROUTS and a ROMAINE SALAD on the side. Don’t forget the DINNER ROLLS. For dessert, fat-free STRAWBERRY ICE CREAM is simple, too.
PLAN AHEAD: Save enough chicken for Monday. Make 2 extra cups mashed potatoes and save enough ice cream for Tuesday.
3/ 31
Heat-and-Eat Monday
Use the leftover chicken in CHICKEN AND CHIVE FETTUCCINE (see recipe). Serve with a LETTUCE WEDGE with crumbled blue cheese along with BREAD STICKS. For dessert, PEACHES are just fine.
4/ 1
Budget Tuesday
Many of us like salmon any way it’s prepared, so this SALMON CHOWDER fills the bill. Cook 1 (10-ounce) package frozen corn and butter sauce according to directions. In a large bowl, combine the cooked corn mixture, 1 (14 3/4-ounce) can drained salmon, 2 cups leftover mashed potatoes, 1 cup 1 percent milk and 1/2 cup chopped red bell pepper. Microwave on high (100 percent power) 3 or 4 minutes or until hot. Mix well; stir in 1 tablespoon fresh lemon juice. Ladle into bowls and garnish with chopped fresh parsley.
Serve with a deli CARROT SALAD and WHOLE-GRAIN BREAD. For dessert, leftover ICE CREAM is waiting.
4/ 2
Express Wednesday
Give yourself a break and pick up a package of Lloyd’s BARBECUE PORK (or another brand) for dinner tonight. Heat it and serve on toasted whole-grain hamburger buns. Top with sliced DILL or JALEPENO PICKLES. Stop by the deli for COLESLAW. For dessert, make instant VANILLA PUDDING with 1 percent milk and swirl in a little honey.
PLAN AHEAD: Save enough barbecue pork for Thursday.
4/ 3
Kids Thursday
Reinvent yesterday’s barbecue pork into BARBECUE TACOS. Heat and spoon the leftover meat into warmed taco shells. Add mild salsa, chopped lettuce and chopped tomatoes. Top with any shredded cheese and reduced-fat sour cream. The tacos go well with canned, heated REFRIED BEANS. For dessert, halve KIWIFRUIT and eat it with a spoon.
4/ 4
Meatless Friday
Keep it simple tonight with BROILED PEPPER JACK CHEESE AND ROASTED RED PEPPER SANDWICHES. Heat broiler. Drain the red peppers (from a jar) on paper towels before placing on rye bread. Top with cheese slices. Broil until cheese melts. Serve with O’BRIEN POTATOES (frozen) and BROCCOLI. PEARS are dessert.
4/ 5
Easy Entertaining Saturday
This SHRIMP SCAMPI (see recipe) couldn’t be easier to prepare for guests. Serve it over ORZO. On the side, GREEN BEANS WITH GINGERED WALNUTS (see recipe) would impress any guest. Add a MIXED GREENS SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.
SHOPPING LIST: butter, uncooked shrimp with tails, green onion, garlic powder, parsley, pepper, white wine or lemon, orzo, canola oil, soy sauce, ground ginger, walnuts, fresh green beans, olive oil, salad greens, sourdough bread, fruit tarts.
THE RECIPES
CHICKEN AND CHIVE FETTUCCINE (Monday)
Makes 4 servings
Preparation time: less than 10 minutes
Cooking time: for the fettuccine
INGREDIENTS
8 ounces spinach-flavored or other fettuccine
1 tablespoon olive oil
1 cup cooked chicken, chopped
1 cup grape tomatoes, halved
3 ounces chive and onion cream cheese, softened
1 tablespoon Italian seasoning
Cook fettuccine according to directions; reserve 1/3 cup cooking liquid and drain fettuccine. In pasta pot, heat oil on low. Add cooked fettuccine and toss with oil. Add chicken, tomatoes, cream cheese, Italian seasoning and reserved cooking liquid. Stir until cream cheese is melted. Serve immediately.
Per serving: 373 calories, 20 grams protein, 13 grams fat (32 percent calories from fat), 6 grams saturated fat, 44 grams carbohydrate, 50 milligrams cholesterol, 144 milligrams sodium, 3 grams fiber.
Dietary exchange: 3 starch, 2 lean meat, 1 fat.
** ** **
SHRIMP SCAMPI (Saturday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: less than 5 minutes
INGREDIENTS
1/4 cup butter (1/2 stick)
1 pound uncooked shrimp with tails, peeled and deveined
1 green onion, finely chopped
1 teaspoon garlic powder
1 teaspoon chopped parsley
1/4 teaspoon pepper
2 tablespoons white wine or lemon juice
Melt butter in a large nonstick skillet on medium. Add shrimp, onion, garlic powder, parsley and pepper; cook and stir 3 or 4 minutes or just until shrimp turn pink. Stir in wine or lemon juice and serve.
Per serving: 192 calories, 16 grams protein, 13 grams fat (60 percent calories from fat), 7.4 grams saturated fat, 2 grams carbohydrate, 173 milligrams cholesterol, 358 milligrams sodium, no fiber.
Dietary exchange: 2 lean meat, 2 fat.
** ** **
GREEN BEANS WITH WALNUTS (Saturday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 25 minutes for walnuts; 10 minutes for green beans
INGREDIENTS
1 tablespoon canola oil
1 teaspoon soy sauce
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
1/2 cup walnut halves
1 pound fresh green beans, trimmed
2 teaspoons fresh lemon juice
1 teaspoon olive oil
Heat oven to 250 degrees. Spread the oil in a small baking pan and place in oven. When the pan is hot, remove it and stir in the soy sauce, ginger and garlic powder. Add the walnuts and stir to coat. Bake, stirring occasionally, for 25 minutes or until the nuts are crisp and brown. Remove from oven and cool nuts on a paper towel.
Meanwhile, in a medium pan, steam the beans about 10 minutes or until softened. In a serving bowl, toss the beans with lemon juice and olive oil. Add the walnuts and toss again. Serve immediately.
Per serving: 160 calories, 4 grams protein, 13 grams fat (67 percent calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, no cholesterol, 82 milligrams sodium, 4 grams fiber.
Dietary exchange: 2 vegetable, 2 1/2 fat.
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