7/ 13
Family SundayTake the family’s taste buds on a special trip with MOROCCAN-SPICED LAMB WITH COUSCOUS (see recipe).
On the side, try BAKED ONIONS. Peel 4 medium Vidalia onions (or other sweet onions), leaving root end intact. Trim top third of each onion and reserve for another use. Arrange onions in an 8-by-8-inch baking dish. Cover and microwave on high (100 percent power) 1 1/2 minutes to 2 1/2 minutes per onion or until softened. Let stand 3 minutes, covered. Heat broiler.
Meanwhile, combine 1/2 cup reduced-fat crumbled feta cheese, 1/4 cup dry bread crumbs, 1/2 teaspoon fresh thyme leaves or 1/8 teaspoon dried thyme, and black pepper to taste; blend. Gently pat mixture evenly onto onions. Broil about 1 minute or until cheese mixture begins to brown; serve.
Add a ROMAINE SALAD and FLATBREAD. For dessert, buy a BLUEBERRY PIE.
PLAN AHEAD: Save enough lamb and vegetables, couscous and pie for Monday.
7/ 14
Heat-and-Eat Monday
Make STUFFED PITAS from Sunday’s leftovers. Chop the lamb and vegetables, drain the broth, and heat along with the leftover couscous. Stuff whole-grain pitas with the mixture.
Serve with CUCUMBER SPEARS and TOMATO WEDGES. Slice the leftover PIE for dessert.
7/ 15
Meatless Tuesday
There will be no complaints with no-meat VEGETABLE QUINOA (see recipe) for dinner tonight. Add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Serve FRESH STRAWBERRIES over fat-free VANILLA ICE CREAM for dessert.
PLAN AHEAD: Save enough ice cream for Thursday.
7/ 16
Kids Wednesday
Teach the kids the alphabet with A-B-C SOUP. In a large pot, heat 1 tablespoon canola oil on medium-high. Add 2 cups mixed fresh vegetables, such as sliced zucchini, carrots, green peas and celery. Cook uncovered about 10 minutes; stir occasionally. Remove half the vegetables; set aside. Add 2 (14-ounce) cans fat-free chicken broth to remaining vegetables in pot. Bring to boil. Stir in 1 (15-ounce) can rinsed reduced-sodium white beans and 1/2 cup alphabet-shaped pasta. Return to boiling; reduce heat to low. Simmer, covered, 10 minutes or until pasta is tender. Stir in 2 tablespoons fresh oregano leaves. Ladle into 4 bowls; add reserved vegetables.
Serve with one of the kids’ all-time favorites, PEANUT BUTTER SANDWICHES on whole-grain bread. Add a CHOPPED LETTUCE SALAD. A bowl of fresh BLUEBERRIES with a dollop of light whipped cream is dessert.
7/ 17
Express Thursday
CHICKEN SALAD from the deli, with added grape halves and sliced almonds, makes a good entree. Pretty it up and place it on a bed of salad greens. Pick up some DEVILED EGGS to boost the protein and add BREAD STICKS. For dessert, leftover ICE CREAM sure looks good.
7/18
Budget Friday
We sure didn’t mind saving money with SALAD NICOISE WITH ROASTED MUSHROOMS (see recipe), a new version of the standard. Serve with FRENCH ONION SOUP and BAGUETTES. Enjoy FRESH PEACHES for dessert.
7/ 19
Easy Entertaining Saturday
Serve your guests ITALIAN BAKED COD WITH POTATOES AND TOMATOES. Heat oven to 350 degrees. Thinly slice some potatoes and onions and place in a baking dish coated with cooking spray. Top with cod fillets and canned diced Italian tomatoes. Cover with foil and bake 20 to 30 minutes, until potatoes are tender and fish is opaque.
Serve with ITALIAN GREEN BEANS and GARLIC BREAD.
Wow your guests with CHOCOLATE-DIPPED STRAWBERRIES. Wash and chill 12 large strawberries with caps. Melt 1 cup semisweet chocolate chips. Stir in 1 tablespoon butter. Dip berries into chocolate halfway up sides. Place on foil until set. Serve the strawberries with ALMOND COOKIES.
THE RECIPES
MOROCCAN-SPICED LAMB WITH COUSCOUS (Sunday)
Servings: Makes 8 servings
Preparation time: 20 minutes
Cooking time: about 40 minutes
INGREDIENTS
1 tablespoon canola oil
1 pound lamb shoulder, well-trimmed and cut into chunks
2 medium onions, cut into wedges
3 cloves garlic, minced
2 teaspoons cumin
1 1/2 teaspoons ginger
1 1/2 teaspoons cinnamon
1 teaspoon turmeric
1/2 teaspoon cayenne pepper
2 large carrots, cut into 1/2-inch pieces
3 cups water
2 medium zucchini, cut into 1-inch pieces
1 cup reduced-sodium chickpeas, rinsed
6 prunes, halved
4 cups couscous, cooked
In a Dutch oven, heat oil on low. Add lamb, onions, garlic, cumin, ginger, cinnamon, turmeric and cayenne pepper. Cook 5 to 6 minutes or until lamb is browned on all sides. Add carrots and water and simmer uncovered for 20 minutes. Add zucchini, chickpeas and prunes; simmer 10 more minutes. Mound the cooked couscous on a platter. Place vegetables and lamb on the couscous. Skim the broth and pass separately.
Per serving: 275 calories, 16 grams protein, 7 grams fat (24 percent calories from fat), 2.1 grams saturated fat, 36 grams carbohydrate, 36 milligrams cholesterol, 58 milligrams sodium, 5 grams fiber.
Dietary exchanges: 1 1/2 starch, 1/2 fruit, 1 vegetable, 2 lean meat.
** ** **
VEGETABLE QUINOA (Tuesday)
Servings: Makes 4 servings
Preparation time: 15 minutes
Cooking time: less than 10 minutes, plus quinoa
INGREDIENTS
1 (8-ounce) package quinoa
2 tablespoons extra-virgin olive oil
2 sweet onions (such as Vidalia or another variety), finely chopped
2 fresh banana chili peppers (or other yellow peppers), seeds and stems removed, sliced into rounds
1/2 cup red bell pepper, chopped
1/2 cup carrot, chopped
2/3 cup zucchini, chopped
2/3 cup yellow squash, chopped
2 cloves garlic, minced
1/2 teaspoon coarse salt
Freshly ground black pepper to taste
Prepare quinoa according to directions. Heat oil in a large nonstick skillet on medium-high. Add onions, banana chili peppers, red bell pepper, carrot, zucchini and yellow squash; cook, stirring, about 5 minutes or until softened. Add garlic; cook 1 minute or until fragrant. In a serving bowl, combine quinoa and vegetable mixture; stir in salt and pepper. (Adapted from “Melissa’s The Great Pepper Cookbook,” Melissa’s Produce; Oxmoor House, 2014.)
Per serving: 326 calories, 10 grams protein, 11 grams fat (28 percent calories from fat), 1.4 grams saturated fat, 50 grams carbohydrate cholesterol, 262 milligrams sodium, 7 grams fiber.
Dietary exchanges: 2 1/2 starch, 3 vegetable, 1 1/2 fat.
** ** **
SALAD NICOISE WITH ROASTED MUSHROOMS (Friday)
Servings: Makes 4 servings
Preparation time: about 15 minutes
Cooking time: 15 minutes, plus eggs and potatoes
INGREDIENTS
1 pound small fresh white mushrooms
2 teaspoons olive oil
1 (10-ounce) package frozen whole green beans
6 cups mixed salad greens, loosely packed
1/2 cup kalamata olives (or other black olives), pitted
2 medium tomatoes, cut into wedges
4 hard-cooked eggs, halved
1 (6-ounce) can water-packed albacore tuna, drained and flaked
4 medium red potatoes, cooked and cut into wedges
Coarse salt and pepper to taste
1/4 cup light vinaigrette dressing
Heat oven to 450 degrees. Place mushrooms in a single layer on one side of a 12-by-18-inch rimmed baking pan coated with nonstick foil. Coat mushrooms with cooking spray. Toss green beans with oil; place on other side of pan. Roast 15 minutes, stirring occasionally. Remove from oven and cool to room temperature.
To serve: Arrange greens on a large platter, or on individual plates. Place mushrooms in center; top with olives. Arrange tomatoes, eggs, tuna, potatoes and beans around mushrooms. Add salt and pepper to taste. Drizzle with dressing.
Per serving: 362 calories, 25 grams protein, 16 grams fat (38 percent calories from fat), 2.6 grams saturated fat, 34 grams carbohydrate, 205 milligrams cholesterol, 789 milligrams sodium, 7 grams fiber.
Dietary exchanges: 1 1/2 starch, 3 vegetable, 2 1/2 lean meat, 1 fat.
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