4/ 20
Family Sunday
Celebrate Easter with SMOKY BARBECUED LEG OF LAMB. In a large bowl, mix together 2 tablespoons chili powder, 2 tablespoons paprika, 1 tablespoon ground coriander and 1 tablespoon cumin. Add 1 (5-pound) trimmed butterflied leg of lamb to bowl; rub in spices. Let stand 1 hour. Cook on a hot grill 8 to 10 minutes or until charred.
Meanwhile, mix 2 tablespoons honey and 2 tablespoons ketchup. Turn lamb; brush grilled side with honey glaze. Grill 8 to 10 minutes more until internal temperature is 135 degrees. Let stand 10 minutes or until the internal temperature rises to 145 degrees for medium-rare. Thinly slice lamb crosswise.
Accompany it with POTATO SALAD (see recipe) and any BROCCOLI SLAW. (Stir shredded red cabbage into the slaw.) Fill the breadbasket with WHOLE-GRAIN ROLLS. Decorate a COCONUT CAKE with old-fashioned jellybeans.
PLAN AHEAD: Save enough lamb and cake for Monday.
4/ 21
Heat-and-Eat Monday
For STUFFED PITAS tonight, chop some of the leftover lamb. Mix it with couscous made with coarsely chopped carrots and cucumbers, 1/4 cup sliced green onions, 1/4 cup toasted slivered almonds, 3 tablespoons balsamic vinegar, 1 tablespoon olive oil, 1 tablespoon Dijon mustard, and coarse salt and pepper to taste. Stuff mixture into whole-grain pita bread. (Line the pita with a lettuce leaf.) Serve with BAKED POTATO CHIPS. Slice the leftover CAKE for dessert.
4/ 22
Express Tuesday
A good GRILLED SANDWICH always gets my attention, and you can see why we saluted this one made with white cheddar cheese, tomato slices and cooked bacon on sourdough bread. On medium heat, grill sandwich on the cheese-side first, so the bacon stays crisp. Add any deli SOUP and a packaged GREEN SALAD for a delicious meal. Enjoy fat-free VANILLA ICE CREAM for dessert.
PLAN AHEAD: Save enough ice cream for Friday.
4/ 23
Kids Wednesday
Be a teacher and show the kids how to make MINI PIZZAS in no time. Spread 2 tablespoons meat pasta sauce (any brand) on toasted slices (1/2-inch thick) of Italian bread. Top each slice with shredded mozzarella cheese. Microwave 1 minute on high (100 percent power) or until cheese melts. Serve with a CHOPPED LETTUCE SALAD WITH ORANGE SECTIONS.
Wow ‘em with BERRIES AND CREAM for a fruit-filled dessert. Use a spoon to gently mix together 1/2 cup blackberries, 1/2 cup raspberries, 1 cup sliced strawberries, 1 cup blueberries and 2 cups fat-free whipped topping. Spoon into 4 waffle cones (such as Keebler or another brand). Dust tops with cocoa powder if desired.
TIP: Use any combination of fresh berries for the dessert.
4/ 24
Budget Thursday
Skip the high food cost, but enjoy the flavor of PORK CHOPS WITH SAUERKRAUT AND APPLES (see recipe). Some people will want SPICY MUSTARD with the meal, too. Serve with MASHED POTATOES, PICKLED BEETS and RYE BREAD alongside. GINGERSNAPS are a simple dessert.
4/ 25
Meatless Friday
You won’t miss meat when you serve TANDOORI GARBANZO AND TOMATO STEW (see recipe). It goes well with aromatic rice, such as BASMATI RICE. Serve with a MIXED GREENS SALAD and FLATBREAD. Leftover ICE CREAM is an easy dessert.
4/ 26
Easy Entertaining Saturday
Grill STEAKS for your guests. Use (6- to 8-ounce) beef chuck eye or flat iron steaks.
On the side, slow-roasted LEMON ROASTED POTATOES AND CARROTS are delicious. Heat oven to 325 degrees. Place 6 to 8 medium potatoes (peeled and quartered) and 4 medium carrots (cut into 1-inch pieces) in a roasting pan in 1 layer. Whisk together 3 tablespoons olive oil, 3 tablespoons freshly squeezed lemon juice, 1/2 teaspoon dry mustard, and coarse salt and pepper to taste. Pour over potatoes and carrots; toss to coat. Bake 2 to 3 hours or until tender.
Add a ROMAINE SALAD and CRUSTY BREAD. For dessert, STRAWBERRY SORBET AND BUTTER COOKIES are all you need.
THE RECIPES
POTATO SALAD (Sunday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 10 minutes
INGREDIENTS
3 pounds Yukon gold potatoes, cubed
1/3 cup low-fat mayonnaise
1/3 cup reduced-fat sour cream
1/4 cup celery, chopped
1/4 cup green onions, sliced
1 1/2 teaspoons mustard seeds
1 1/2 teaspoons less-sodium seasoned salt
Bring potatoes to boil in large saucepan. Cook 10 minutes or until potatoes are fork-tender. Drain well; cool slightly. In a large bowl, mix mayonnaise, sour cream, celery, onions, mustard seeds and seasoned salt. Add potatoes; toss gently to coat.
Per serving: 224 calories, 5 grams protein, 3 grams fat (12 percent calories from fat), 1.1 grams saturated fat, 45 grams carbohydrate, 7 milligrams cholesterol, 394 milligrams sodium, 5 grams fiber.
Dietary exchanges: 3 starch.
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PORK CHOPS WITH SAUERKRAUT AND APPLES (Thursday)
Makes 6 servings
Preparation time: 20 minutes
Cooking time: 5 to 6 hours on low
INGREDIENTS
2 medium sweet potatoes, peeled and cut 1/2-inch thick
2 medium onions, chopped
2 Granny Smith apples, cored and sliced
1 tablespoon brown sugar
1/4 teaspoon cinnamon
1/8 teaspoon pepper
1/2 cup water
6 (1-inch thick) boneless pork chops
2 cups refrigerated sauerkraut, rinsed
Place sweet potatoes and onions in a 4-quart or larger slow cooker. Cover with apples. In small bowl, combine brown sugar, cinnamon and pepper, and sprinkle over apples. Add water.
Meanwhile, in a large nonstick skillet, cook pork chops on medium-high 2 minutes on each side to slightly brown. Place over apples. Spread sauerkraut over chops. Cover and cook 5 to 6 hours on low or until chops are 145 degrees.
Per serving: 278 calories, 25 grams protein, 6 grams fat (19 percent calories from fat), 2 grams saturated fat, 32 grams carbohydrate, 60 milligrams cholesterol, 414 milligrams sodium, 6 grams fiber.
Dietary exchanges: 1 starch, 1/2 fruit, 1 vegetable, 3 lean meat.
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TANDOORI GARBANZO AND TOMATO STEW (Friday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 25 minutes
INGREDIENTS
1 tablespoon olive oil
1 small onion, chopped
3 cloves garlic, minced
1 tablespoon peeled and finely chopped fresh gingerroot
1 tablespoon garam masala or curry powder
2 (14 1/2-ounce) cans no-salt-added diced fire-roasted tomatoes
2 (14 1/2- to 19-ounce) cans reduced-sodium garbanzo beans (chickpeas), rinsed
Water
1/2 cup fresh cilantro, finely chopped
1 tablespoon fresh lemon juice
Coarse salt to taste
1/2 cup plain yogurt or fat-free sour cream for garnish
Heat oil in a large saucepan over medium-high heat. Add onion, garlic, gingerroot and garam masala or curry powder; cook 2 minutes or until onion is light brown. Stir in tomatoes with juice. Simmer 5 minutes, stirring occasionally. Stir in garbanzo beans; simmer 15 minutes longer, stirring occasionally, adding a little water as needed. Stir in cilantro, lemon juice and salt to taste. Ladle into bowls and garnish with yogurt or sour cream.
Per serving: 265 calories, 13 grams protein, 6 grams fat (20 percent calories from fat), 0.5 gram saturated fat, 40 grams carbohydrate, 1 milligram cholesterol, 545 milligrams sodium, 8 grams fiber.
Dietary exchanges: 2 starch, 2 vegetable, 1 lean meat.
