9/ 21
Family Sunday
Gather the family for a traditional meal of POT ROAST WITH ROOT VEGETABLES (see recipe). Add a ROMAINE SALAD and DINNER ROLLS. For dessert, buy a DEEP-DISH BLACKBERRY COBBLER.
PLAN AHEAD: Save enough beef for Monday; save enough cobbler for Tuesday.
9/ 22
Heat-and-Eat Monday
Turn yesterday’s pot roast leftovers into PEPPER BEEF HASH. Heat 1 tablespoon canola oil in a large nonstick skillet over medium. Add 2 cups chopped (leftover) cooked beef and 2 cups frozen hash-browned potatoes, 1 cup chopped red bell pepper, 1/2 cup chopped onion, and coarse salt and pepper to taste. Mix well. Cook 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated, stirring occasionally.
Add a LETTUCE AND TOMATO SALAD and WHOLE-GRAIN ROLLS. CHUNKY APPLESAUCE makes an easy dessert.
9/ 23
Express Tuesday
You’ll have DEVILED CHICKEN TENDERS on the table fast! Heat oven to 400 degrees. Combine 1/4 cup Dijon mustard, 1/4 cup fat-free chicken broth, 1 teaspoon Tabasco sauce, 2 tablespoons chopped fresh basil (or 2 teaspoons dried) and a dash of coarse salt; mix well. Place 2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through.
Serve with O’BRIEN POTATOES (frozen), PICKLED BEETS and BAGUETTES. Warm the leftover COBBLER and top with fat-free VANILLA ICE CREAM for dessert.
PLAN AHEAD: Save enough ice cream for Thursday.
9/ 24
Meatless Wednesday
Make ASIAN VEGETABLE LO MEIN for a no-meat dinner. Cook 12 ounces whole-grain or regular linguine according to directions. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet. Add 1 1/2 teaspoons minced garlic and 1 1/2 teaspoons minced fresh ginger; cook 30 seconds. Add 1 (16-ounce) package frozen stir-fry vegetables (thawed) and 1 bunch green onions cut in 1-inch pieces; stir-fry 3 minutes or until hot. Drain pasta; toss with vegetables and 1/2 cup bottled stir-fry sauce and 1/2 cup chopped cashews.
Add a MIXED GREENS SALAD and CRUSTY ROLLS. Try PEARS for a light dessert.
9/ 25
Kids Thursday
No kid will be able to resist MEDITERRANEAN-STYLE BAKED CHICKEN (see recipe). Serve with MASHED POTATOES, GRAVY and GREEN BEANS. Add WHOLE-GRAIN ROLLS. For dessert, drizzle CHOCOLATE SYRUP over leftover ICE CREAM.
9/ 26
Budget Friday
Enjoy the flavor and low cost of CAJUN RED BEANS AND RICE. Heat 1 tablespoon canola oil on medium in a large nonstick skillet. Cook 1 chopped green bell pepper, 1 medium chopped onion, 3 cloves minced garlic and 3 ribs chopped celery for 6 to 8 minutes or until softened. Add 1 pound reduced-fat sliced smoked sausage or andouille sausage and cook 5 minutes. Add 2 (16-ounce) cans rinsed red beans and 3 tablespoons salt-free Creole seasoning (such as Tony Chachere’s or another brand); simmer 5 minutes. Serve immediately over RICE.
Add an ESCAROLE SALAD and CORNBREAD (from a mix). Finish with a bowl of PEACHES.
9/ 27
Easy Entertaining Saturday
Invite friends for delicious TUNA WITH FRESH MANGO AND RED PEPPER SALSA (see recipe). Serve with COUSCOUS and a BIBB LETTUCE SALAD. Add SOURDOUGH BREAD. For dessert, slice COCONUT CAKE.
THE RECIPES
POT ROAST WITH ROOT VEGETABLES (Sunday)
Makes 10 servings
Preparation time: 20 minutes
Cooking time: about 3 hours
INGREDIENTS
1 teaspoon dried oregano
1 clove garlic, minced
1/2 teaspoon coarse salt
1/2 teaspoon lemon pepper seasoning
1 tablespoon canola oil
1 (3- to 3 1/2-pound) boneless beef shoulder arm or blade roast
3/4 cup water
8 small red potatoes, halved
2 large carrots, cut into 2 1/2-by-1/2-inch pieces
2 large parsnips, cut into 2 1/2-by-1/2-inch pieces
1 small leek, cut into 1 1/2-inch pieces
1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water
Combine oregano, garlic, salt and lemon pepper. Heat oil in large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables from pot; keep warm. Pour off liquid; skim and discard fat. Pour 2 cups liquid back into pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly. Carve roast across grain; serve with vegetables and sauce.
Per serving: 226 calories, 26 grams protein, 8 grams fat (31 percent calories from fat), 2.2 grams saturated fat, 13 grams carbohydrate, 78 milligrams cholesterol, 166 milligrams sodium, 2 grams fiber.
Carb choices: 1.
** ** **
MEDITERRANEAN-STYLE BAKED CHICKEN (Thursday)
Makes 4 servings
Preparation time: less than 15 minutes
Cooking time: 15 to 20 minutes
INGREDIENTS
2 cups cornflakes
1/2 cup reduced-fat feta cheese
1/4 cup freshly grated parmesan cheese
1 teaspoon dried basil
1/4 teaspoon coarse salt
1 pound chicken breast tenders
Heat oven to 350 degrees. In a blender, combine cornflakes, feta, parmesan, basil and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in cornflake mixture. Place chicken on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature is 165 degrees.
Per serving: 235 calories, 30 grams protein, 6 grams fat (25 percent calories from fat), 2.9 grams saturated fat, 13 grams carbohydrate, 84 milligrams cholesterol, 678 milligrams sodium, 1 gram fiber.
Carb choices: 1.
** ** **
TUNA WITH FRESH MANGO AND RED PEPPER SALSA (Saturday)
Makes 4 servings
Preparation time: 15 minutes; marinating time: 1 hour
Cooking time: 10 minutes or less
INGREDIENTS
1 large peeled, chopped mango (use Ataulfo or Champagne or another variety)
1 medium red bell pepper, chopped
1 medium red onion, finely chopped
1/4 cup cilantro, finely chopped
Juice of 1 lime
1/4 teaspoon coarse salt
Pepper to taste
4 (5- or 6-ounce) tuna steaks
Olive oil
For the salsa, combine mango, bell pepper, red onion, cilantro and lime juice. Season with salt and pepper and refrigerate at least 1 hour. Heat broiler. Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time for 1-inch-thick fish. (Thinner cuts require less cooking time.) Serve with salsa.
Note: Place fish 1 inch thick or less 2 to 4 inches from broiler; thicker fish should be placed 5 to 6 inches from broiler.
Per serving: 229 calories, 36 grams protein, 1 gram fat (4 percent calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, 55 milligrams cholesterol, 188 milligrams sodium, 3 grams fiber.
Carb choices: 1.
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