1/ 19
Family Sunday
Spice up the family gathering with SWEET AND TANGY PORK TENDERLOIN. Combine 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 2 tablespoons tomato paste, 1 tablespoon chili powder, 2 teaspoons cumin and 1/2 teaspoon black pepper in a resealable plastic bag; mix well. Add 2 (1 pound each) trimmed pork tenderloins, turning to coat. Seal and marinate in refrigerator 1 hour or up to 24 hours.
Heat oven to 425 degrees. Place tenderloins on broiler rack coated with cooking spray; place rack in broiler pan lined with foil. Brush with marinade. Bake 20 minutes or until internal temperature reaches 145 degrees. Remove from oven, cover, and let stand 5 minutes. Slice 1 tenderloin and serve.
To accompany the pork, add ROASTED RED POTATOES, PETITE GREEN PEAS (frozen) and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top with BLUEBERRIES.
PLAN AHEAD: Save one of the tenderloins and enough cake for Monday.
1/ 20
Heat-and-Eat Monday
Use the leftover pork tenderloin for a smoky-flavored PORK CHILI. Heat 1 teaspoon canola oil in a Dutch oven over medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder. Cook 1 minute; chop and add the leftover pork tenderloin and cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can rinsed white hominy, 1 (14 1/2-ounce) can no-salt-added undrained diced tomatoes, and 1 tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to boil, reduce heat to low and cook 10 minutes; stir occasionally.
Serve with COLESLAW and CORNBREAD (from a mix). Slice the leftover POUND CAKE for dessert.
TIP: If chipotle chiles in adobo sauce are not available, use 1/4 teaspoon cayenne pepper and a dash of liquid smoke.
1/ 21
Budget Tuesday
Some would say it’s cheap, but we say it’s frugal to save money with dishes like SPICY SZECHUAN BEEF AND VEGETABLES (see recipe). Serve the combo with CRUSTY ROLLS. Look into the future with FORTUNE COOKIES for dessert.
1/ 22
Express Wednesday
Make it a SOUP AND SANDWICH NIGHT. Buy or make MINESTRONE SOUP for a quick meal. The deli will have TURKEY SANDWICHES on whole-grain bread and you can add a packaged GREEN SALAD. Scoop fat-free CHOCOLATE ICE CREAM for dessert.
PLAN AHEAD: Save enough ice cream for Friday.
1/ 23
Meatless Thursday
We’re always in the mood for no-meat lasagna, and this ZUCCHINI LASAGNA (see recipe) didn’t disappoint. Serve it with MIXED GREENS and ITALIAN BREAD. For dessert, sprinkle sliced PEACHES with nutmeg.
1/ 24
Kids Friday
You’ll hit a home run with BAT BOYS on the menu. Spread a thin round of deli-sliced ham with low-fat mayonnaise and sprinkle with any shredded cheese. Place a sesame bread stick or pretzel rod on one edge and roll tightly. Add frozen OVEN FRIES and CARROT SALAD alongside. For dessert, top leftover ICE CREAM with MARSHMALLOW TOPPING.
1/ 25
Easy Entertaining Saturday
Our guests were impressed with the flavor of this version of CHICKEN MARBELLA (see recipe), and I was impressed with how easy it was to prepare. Serve it with MASHED POTATOES to catch the juices. On the side, add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. RASPBERRY SORBET with CHOCOLATE WAFERS is a simple dessert.
SPICY SZECHUAN BEEF AND VEGETABLES (Tuesday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: about 20 minutes, plus rice
INGREDIENTS
3 cups quick-cooking rice
1/2 pound extra-lean ground beef
1 (16-ounce) package frozen mixed broccoli, carrots and water chestnuts (or another blend)
1 cup fresh snow peas, trimmed
1/2 cup Szechuan spicy stir-fry sauce or another flavor
2 tablespoons dry-roasted peanuts, chopped
Cook rice according to directions. Meanwhile, in a large skillet or wok, cook ground beef over medium-high heat 4 minutes or until it is no longer pink; remove from skillet and drain well on paper towels. In same skillet, add frozen vegetables, snow peas and stir-fry sauce; mix well. Reduce heat to medium; cover and cook 7 to 10 minutes or until vegetables are softened, stirring occasionally. Return beef to skillet; mix well. Cook until heated through. Serve over rice. Top with peanuts.
Per serving: 346 calories, 18 grams protein, 8 grams fat (21 percent calories from fat), 1.7 grams saturated fat, 48 grams carbohydrate, 31 milligrams cholesterol, 519 milligrams sodium, 5 grams fiber.
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ZUCCHINI LASAGNA (Thursday)
Makes 6 servings
Preparation time: 20 minutes
Cooking time: 45 minutes; standing time: 15 minutes
INGREDIENTS
3 cups (or one 26-ounce jar) no-salt-added or regular red pasta sauce
1 large zucchini, halved lengthwise and thinly sliced
1 teaspoon dried basil
12 uncooked no-boil lasagna noodles
1 cup reduced-fat ricotta or small-curd cottage cheese
1/4 cup freshly grated parmesan
1/2 teaspoon dried oregano
1 1/2 cups shredded part-skim mozzarella cheese
Heat oven to 350 degrees. Mix pasta sauce, zucchini and basil. Spread one-third of mixture in a 7-by-11-inch baking dish; top with half the noodles. Mix ricotta cheese, parmesan and oregano; spread over noodles in dish. Spread with one-third of the pasta sauce mixture. Top with remaining noodles and pasta sauce mixture. Sprinkle with mozzarella cheese. Bake uncovered 45 minutes or until hot and bubbly. Let stand 15 minutes. Cut into wedges.
Per serving: 316 calories, 19 grams protein, 9 grams fat (26 percent calories from fat), 4.5 grams saturated fat, 39 grams carbohydrate, 31 milligrams cholesterol, 367 milligrams sodium, 3 grams fiber.
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CHICKEN MARBELLA (Saturday)
Makes 4 servings
Preparation time: 20 minutes; marinating time: 8 hours
Cooking time: 45 minutes
INGREDIENTS
2/3 cup pitted dried plums (prunes)
1/2 cup packed brown sugar
1/2 cup dry white wine
1/3 cup pitted green olives
1/4 cup capers, rinsed
1/4 cup red wine vinegar
1/4 cup olive oil
2 tablespoons chopped fresh oregano
6 cloves garlic, chopped
3 bay leaves
2 1/2 to 3 pounds bone-in skinless chicken parts (breasts, thighs or legs or combination)
2 tablespoons chopped fresh parsley for garnish
Combine plums, brown sugar, wine, olives, capers, vinegar, oil, oregano, garlic and bay leaves in a large resealable plastic bag. Add chicken; seal and marinate in refrigerator 8 hours, turning bag occasionally.
Heat oven to 350 degrees. Remove and arrange chicken in a single layer in a 9-by-13-inch baking dish; pour reserved marinade evenly over chicken. Bake 45 minutes or until chicken is 165 degrees. (Baste every 10 minutes with baking liquid.) Place chicken, plums, olives and capers on serving platter, reserving pan drippings. Discard bay leaves. Sprinkle chicken with parsley and serve with reserved pan drippings. (Adapted from “Cooking Light: Lighten Up, America!” Allison Fishman Task; Oxmoor House, 2013.)
Per serving: 572 calories, 46 grams protein, 24 grams fat (37 percent calories from fat), 4.3 grams saturated fat, 42 grams carbohydrate, 175 milligrams cholesterol, 682 milligrams sodium, 2 grams fiber.
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