12/ 29
Family Sunday
Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally. Heat broiler; remove chops from bag; reserve marinade. Place chops on broiler rack coated with cooking spray and then in broiler pan. Broil 5 to 6 inches from heat for 9 minutes per side or to desired doneness, basting frequently with marinade; discard marinade.
Serve the chops with ROSEMARY AND GARLIC ROAST FINGERLING POTATOES. Heat oven to 350 degrees. In a large bowl, place 2 pounds unpeeled fingerling potatoes and 10 cloves peeled garlic. Season to taste with coarse salt and pepper. Drizzle with 1/4 cup olive oil; toss to coat. Transfer potatoes and garlic to a medium baking dish; roast 15 minutes or until potatoes are crusty on the outside and fork tender. Remove from oven, sprinkle with 2 sprigs minced fresh rosemary leaves and return to oven for 7 to 10 more minutes. (Adapted from “My Family Table,” John Besh; Andrews McMeel Publishing, 2011.)
Add STEAMED GREEN BEANS and DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with fat-free STRAWBERRY ICE CREAM.
PLAN AHEAD: Save enough cake for Monday and enough ice cream for Wednesday.
12/ 30
Budget Monday
TURKEY SAUSAGE CHOWDER is a good way to save a few bucks. Bring 6 cups 1 percent milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 medium cubed red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes.
Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 4 to 5 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Top the leftover CAKE with fresh PINEAPPLE.
PLAN AHEAD: Save enough chowder for Thursday.
12/ 31
Easy Entertaining Tuesday / New Year’s Eve
Invite friends to welcome the New Year and serve them MEDITERRANEAN STUFFED CHICKEN BREASTS (see recipe). Serve the chicken with COUSCOUS tossed with fresh lemon juice, olive oil, chopped plum tomatoes and fresh chopped mint. Add a SPINACH AND SLICED FRESH MUSHROOM SALAD and BAGUETTES. For dessert, make or buy a CHOCOLATE LAYER CAKE. Enjoy a glass of champagne to welcome 2014!
PLAN AHEAD: Save enough cake for Thursday.
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Meatless Wednesday / New Year’s Day
To guarantee good luck in the New Year, make this AVOCADO AND BLACK-EYED PEA FRITTATA (see recipe). Serve with MIXED GREENS and CORNBREAD (from a mix). For dessert, scoop the leftover ICE CREAM.
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Heat-and-Eat Thursday
Take it easy and warm the leftover CHOWDER for tonight. Add a LETTUCE AND TOMATO SALAD and CRACKERS on the side. Leftover CHOCOLATE CAKE is dessert.
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Express Friday
You deserve another night off, so pick up COLD CUTS from the deli for sandwiches. Add WHOLE-GRAIN BREAD. While you’re there, buy some CARROT SALAD and BAKED BEANS. To prepare the sandwiches, make sure you have LETTUCE, TOMATOES, low-fat MAYONNAISE, SPICY MUSTARD and PICKLES on hand. If you want dessert, make instant VANILLA PUDDING with 1 percent milk.
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Easy Entertaining Saturday
Serve your guests SHRIMP SCAMPI tonight (see recipe) with ANGEL HAIR PASTA. Add fresh steamed SNOW PEAS and GARLIC BREAD to your menu. For dessert, CHERRY COBBLER with light whipped cream seals the deal.
THE RECIPES
MEDITERRANEAN STUFFED CHICKEN BREASTS (Tuesday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 25 minutes
INGREDIENTS
4 (5- or 6-ounce) boneless, skinless chicken breasts
1 (3- to 4-ounce) package crumbled reduced-fat feta cheese
1/4 cup kalamata olives, chopped
1 tablespoon capers
1 teaspoon paprika
1 tablespoon olive oil
Flatten chicken between pieces of plastic wrap to 1/4-inch thickness. Combine feta cheese, olives and capers; spread over chicken. Roll chicken breasts, starting at short side; secure with wooden picks. Sprinkle with paprika. Heat olive oil in a large nonstick skillet on medium-high. Brown chicken on all sides; cover, reduce heat to low, and cook 20 minutes or until chicken is no longer pink, turning once or twice.
Per serving: 257 calories, 34 grams protein, 12 grams fat (42 percent calories from fat), 3.1 grams saturated fat, 2 grams carbohydrate, 98 milligrams cholesterol, 659 milligrams sodium, no fiber.
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AVOCADO AND BLACK-EYED PEA FRITTATA (Wednesday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 30 minutes; standing time: 5 minutes
INGREDIENTS
1 medium onion, chopped
1 tablespoon canola oil
1 large avocado, peeled and chopped
1 (15-ounce) can black-eyed peas, rinsed and drained
8 whole eggs
4 egg whites
1/2 cup reduced-fat sour cream
1/2 teaspoon coarse salt
1/4 teaspoon pepper
1/4 teaspoon cumin
3/4 cup shredded 50 percent reduced-fat sharp cheddar cheese
Sliced avocado, plum tomato slices and reduced-fat sour cream for garnish
Heat oven to 350 degrees. In a large oven-safe skillet, cook onion in canola oil on medium-high heat 3 or 4 minutes or until softened. Remove from heat; sprinkle onions evenly with chopped avocado and black-eyed peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet. Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve. Garnish as desired.
Per serving: 306 calories, 20 grams protein, 19 grams fat (55 percent calories from fat), 6.2 grams saturated fat, 16 grams carbohydrate, 266 milligrams cholesterol, 555 milligrams sodium, 3 grams fiber.
** ** **
SHRIMP SCAMPI (Saturday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 10 minutes, plus pasta
INGREDIENTS
1 pound large shrimp, unpeeled
1 1/2 teaspoons butter
1/2 cup red bell pepper, chopped
4 cloves garlic, crushed
1/4 cup dry white wine or fat-free chicken broth
2 tablespoons minced fresh parsley
2 tablespoons fresh lemon juice
1/4 teaspoon coarse salt
1/8 teaspoon black pepper
Paprika for garnish
8 ounces angel hair pasta
Peel shrimp, leaving tails intact. Starting at tail end, “butterfly” underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 gratin dishes, arranging shrimp cut-side up. Heat broiler.
In a medium skillet, melt butter on medium. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper. Spoon over shrimp; sprinkle with paprika. Place gratin dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink.
Cook angel hair according to directions; drain. Serve shrimp over pasta.
Per serving: 311 calories, 21 grams protein, 3 grams fat (10 percent calories from fat), 1.2 grams saturated fat, 46 grams carbohydrate, 129 milligrams cholesterol, 361 milligrams sodium, 2 grams fiber.
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