8/ 24
Family Sunday
The family will welcome SPICED PORK CHOPS WITH FRUITED RICE. In a small bowl, combine 3/4 teaspoon cumin, 3/4 teaspoon coriander, 1/8 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; rub mixture onto both sides of 4 well-trimmed boneless pork chops (about 5 ounces each and 3/4-inch thick). Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high; cook chops 5 to 7 minutes, turning once.
Meanwhile, prepare 1 cup long-grain rice according to directions, adding 1/4 cup raisins and 1/4 cup dried apricots (chopped) to cooking water. Serve chops on top of rice mixture.
Serve the savory combo with frozen petite GREEN PEAS and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS.
For dessert, make BUTTERSCOTCH PARFAITS. Layer instant vanilla and butterscotch puddings (made with 1 percent milk) in tall dessert glasses. Top with fat-free whipped cream.
PLAN AHEAD: Make enough parfaits for Monday.
TIP: If time permits, prepare Monday’s pasta sauce today.
8/ 25
Budget Monday
With so much flavor in FARFALLE WITH PEPPERS, ARTICHOKES AND CAPERS IN WHITE WINE SAUCE (see recipe), you’ll forget its low cost. Serve with a LETTUCE WEDGE and GARLIC BREAD. Leftover PARFAITS are a good dessert.
8/ 26
Meatless Tuesday
You won’t miss meat when you have ROASTED VEGETABLE COUSCOUS (see recipe) for dinner. Use some of your garden CUCUMBERS (sliced in vinegar) on the side, along with CRUSTY ROLLS. For dessert, juicy CANTALOUPE WEDGES are perfect.
PLAN AHEAD: Save enough vegetable couscous for Wednesday.
8/ 27
Heat-and-Eat Wednesday
Make STUFFED PITAS with the heated leftover couscous stuffed into whole-grain pita bread. If you’d like, stir canned (drained) chicken breast (or other cooked chicken) into the couscous before heating. Add deli COLESLAW on the side. Slice WATERMELON for dessert.
8/ 28
Express Thursday
For a quick meal, spoon deli CHICKEN SALAD on a platter covered with a packaged GREEN SALAD and top with roasted slivered almonds. Add WHOLE-GRAIN BREAD. For dessert, FRESH CHERRIES couldn’t be better.
8/ 29
Kids Friday
No need to make the kids stand on their heads for UPSIDE-DOWN PIZZA. Heat oven to 400 degrees. In a large nonstick skillet, cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain well. Stir in 1 (15-ounce) can Italian-style tomato sauce; heat through. Transfer mixture to a shallow 2-quart baking dish. Sprinkle with 1 cup shredded reduced-fat mozzarella cheese. Flatten the biscuits from a 10-ounce (10 each) package reduced-fat or regular refrigerated biscuits and place on top of cheese. Bake 15 minutes or until biscuits are golden.
Serve with CELERY STICKS. For dessert, slurp fat-free STRAWBERRY ICE CREAM.
8/ 30
Easy Entertaining Saturday
Invite friends, fire up the grill, and prepare your GRILLED TUNA STEAKS and GRILLED ZUCCHINI (thick slices, cut on the diagonal). Brush tuna and zucchini with balsamic vinaigrette dressing before grilling. Serve with delicious RED, WHITE AND BLUE POTATO SALAD (see recipe) and SOURDOUGH BREAD. Make or buy a BLUEBERRY PIE for dessert.
THE RECIPES
FARFALLE WITH PEPPERS, ARTICHOKES AND CAPERS IN WHITE WINE SAUCE (Monday)
Servings: Makes 8 servings
Preparation time: 15 minutes
Cooking time: 40 minutes, plus pasta
INGREDIENTS
1 pound farfalle (bow-tie) pasta
2 tablespoons extra-virgin olive oil
6 large cloves garlic, coarsely chopped
1 medium onion, finely chopped
3 large red bell peppers, cut into 1/2-inch strips
1/2 teaspoon coarse salt
Freshly ground black pepper to taste
1 (14-ounce) can water-packed artichoke hearts, drained and sliced
3 tablespoons capers
1 teaspoon dried oregano
1 cup dry white wine
1 cup boiling water
1/2 cup flatleaf parsley, finely chopped
Cook pasta according to directions; drain. Place in a large serving bowl. Heat oil in a large nonstick skillet on medium. Add garlic, onion and peppers. Sprinkle with the salt and pepper to taste. Cover and cook 20 minutes or until crisp-tender, stirring occasionally. Stir in artichokes, capers, oregano, wine, water and parsley. Cover and cook 20 minutes or until the peppers are soft, stirring occasionally. Pour sauce over pasta. Toss to mix.
Per serving: 292 calories, 9 grams protein, 5 grams fat (14 percent calories from fat), 0.6 grams saturated fat, 51 grams carbohydrate, no cholesterol, 315 milligrams sodium, 4 grams fiber.
Carb choices: 3 1/2.
** ** **
ROASTED VEGETABLE COUSCOUS (Tuesday)
Servings: Makes 8 servings
Preparation time: 20 minutes
Cooking time: 30 minutes, plus couscous; cooling time: 5 minutes
INGREDIENTS
1 medium sweet potato, peeled and diced
1 red onion, coarsely chopped
2 medium fresh zucchini squash, halved lengthwise and sliced
1 tablespoon olive oil
1/4 teaspoon coarse salt
1/4 teaspoon coarsely ground black peppercorns
2 1/2 cups vegetable broth
1 (12-ounce) package couscous
1/2 cup green onions, sliced
1 cup pitted kalamata olives, halved
1 (15-ounce) can reduced-sodium chickpeas or garbanzo beans, rinsed
1/4 cup toasted cashew nuts, coarsely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh orange juice
1/4 teaspoon cinnamon
Cayenne pepper to taste
Heat oven to 450 degrees. In a large bowl, toss sweet potato, onion and zucchini with olive oil, salt and pepper. Spread on a baking sheet and roast 30 minutes or until lightly browned and tender.
Meanwhile, heat broth to a boil. Stir in couscous and green onions; cover and cook 1 more minute. Remove from heat and set aside for 5 minutes, then uncover and fluff with fork. Mix in olives, chickpeas, cashews, parsley, orange juice and cinnamon. Season with a dash of cayenne pepper. Top couscous with roasted vegetables and toss together just before serving.
Per serving: 331 calories, 10 grams protein, 9 grams fat (26 percent calories from fat), 1.3 grams saturated fat, 52 grams carbohydrate, no cholesterol, 667 milligrams sodium, 6 grams fiber.
Carb choices: 3 1/2.
** ** **
RED, WHITE AND BLUE POTATO SALAD (Saturday)
Servings: Makes 8 servings
Preparation time: 15 minutes
Cooking time: 15 minutes; chilling time 2 hours to overnight
INGREDIENTS
2 pounds small red, white and blue potatoes
3/4 cup green onions, chopped and divided
2/3 cup reduced-fat sour cream
1/3 cup low-fat mayonnaise
3 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1 teaspoon sugar
1 teaspoon coarse salt
1/2 teaspoon pepper
2 to 3 ounces crumbled blue cheese
Cover potatoes in cold water; bring to boil for about 15 minutes or until fork-tender. Drain; cool.
Meanwhile, in a medium bowl, blend half the onions with sour cream, mayonnaise, white wine vinegar, mustard, sugar, salt and pepper. Cover and chill. Cut cooled potatoes into bite-size pieces and place in a large bowl. Add chilled dressing, blue cheese and remaining green onions; toss gently to coat potatoes. Cover and chill 2 hours to overnight to blend flavors.
Per serving: 171 calories, 5 grams protein, 6 grams fat (28 percent calories from fat), 2.9 grams saturated fat, 26 grams carbohydrate, 16 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.
Carb choices: 1 1/2.
