Sunday: Family
Gather the family and splurge for a juicy LEG OF LAMB. Serve it with SEASONED COUSCOUS: Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup fresh parsley, fresh mint to taste and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and peeled and seeded chopped cucumber. Toss and serve.
Add STIR-FRIED KALE and FLATBREAD. Buy a PEACH CRISP for dessert.
Tip
Gather the family and splurge for a juicy LEG OF LAMB. Serve it with SEASONED COUSCOUS: Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup fresh parsley, fresh mint to taste and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and peeled and seeded chopped cucumber. Toss and serve.
Add STIR-FRIED KALE and FLATBREAD. Buy a PEACH CRISP for dessert.
Plan
Save enough lamb and crisp for Monday.
Shopping List
bone-in leg of lamb, garlic, olive oil, dried oregano, dried thyme, coarse salt, pepper, couscous, cider vinegar, fresh parsley, fresh mint, tomato, cucumber, fresh kale, flatbread, peach crisp.
LEG OF LAMB
Servings: makes 10 servings
Prep time: 15 minutes
Cook time: about 1 hour 15 minutes; standing time: 15 minutes
- 1 (4- to 5-pound) well-trimmed, bone-in leg of lamb
- 3 cloves garlic, sliced
- 1 1/2 teaspoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Coarse salt
- Freshly ground pepper
- 3/4 cup water
Heat oven to 350 degrees. Make short deep slits all over the lamb and fill with garlic slices. Rub lamb with oil and sprinkle with oregano, thyme, salt and pepper. Place on rack in shallow roasting pan. Roast 1 hour. Add water to pan and roast another 15 to 20 minutes or until internal temperature reaches 145 degrees for medium-rare. Transfer to serving platter, tent with foil and let stand 15 minutes. Meanwhile, de-fat pan juices. Discard fat and reheat juices. Carve roast and serve with pan juices.
Per serving: 165 calories, 26 grams protein, 6 grams fat (33% calories from fat), 2 grams saturated fat, 1 gram carbohydrate, 80 milligrams cholesterol, 77 milligrams sodium, no fiber.
Monday: Heat and Eat
Use the leftover lamb in TEX-MEX LAMB ENCHILADAS: Heat oven to 350 degrees. In a nonstick skillet, cook 1 clove minced garlic, 1/2 cup chopped green bell pepper and 1/4 cup chopped celery for 5 minutes or until softened. Add 2 cups chopped cooked (leftover) lamb and cook 3 minutes or until hot. Soften 8 (6-inch) flour tortillas according to directions. Spoon lamb mixture into center of tortillas and roll. Place seam side down in a 7-by-11-inch baking dish coated with cooking spray. Top with 2 cups salsa. Cover tightly with foil. Bake 20 minutes. Uncover and top with 1/2 cup shredded Mexican-blend cheese and bake 5 minutes or until cheese melts. Garnish with reduced-fat sour cream and sliced green onions.
Serve with BROWN RICE and SLICED AVOCADOS. Warm the leftover CRISP for dessert.
Plan
Cook enough rice for Tuesday.
Shopping List
garlic, green bell pepper, celery, flour tortillas, cooking spray, salsa, shredded Mexican-blend cheese, reduced-fat sour cream, green onions, brown rice, avocados.
Tuesday: Meatless
Warm up with a big bowl of VEGETABLE BEAN CHILI tonight. Serve the chili over leftover RICE. Garnish with chopped jalapeno peppers.
Add crisp MIXED GREENS and CHEESE TOAST. Fresh PINEAPPLE CHUNKS topped with shredded coconut make a good dessert.
Plan
Save enough coconut for Thursday.
Shopping List
canola oil, onion, garlic, chili powder, red and green bell peppers, zucchini, yellow squash, dried oregano, cayenne pepper, canned diced fire-roasted tomatoes, canned corn with peppers and onions, black beans, coarse salt, reduced-fat sour cream, shredded 50% light cheddar cheese, jalapeno peppers, mixed greens, cheese, bread, fresh pineapple, shredded coconut.
VEGETABLE BEAN CHILI
Servings: makes 8 servings
Prep time: 25 minutes
Cook time: about 30 minutes
- 1 tablespoon canola oil
- 1 large onion, chopped
- 1 teaspoon minced garlic
- 2 to 4 tablespoons chili powder
- 1 medium red bell pepper, chopped
- 1 medium green bell pepper, chopped
- 1 medium zucchini, chopped
- 1 medium yellow squash, chopped
- 1/2 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper
- 1 (14 1/2-ounce) can diced fire-roasted tomatoes, with liquid
- 1 (11-ounce) can corn with peppers and onions, drained
- 3 cups cooked black beans
- 1/4 teaspoon coarse salt
- Reduced-fat sour cream for garnish
- Shredded 50% light cheddar cheese for garnish
Heat oil in a Dutch oven over medium. Add onion, garlic and chili powder; cook 5 minutes or until onions are softened. Add red and green peppers; cook 7 minutes until all vegetables are softened. Add both squashes, oregano and cayenne pepper and cook 5 minutes. Add tomatoes; cook 10 minutes. Stir in corn, beans and salt; cook 5 minutes or until thoroughly heated.
Per serving: 182 calories, 9 grams protein, 3 grams fat (13% calories from fat), 0.3 gram saturated fat, 32 grams carbohydrate, no cholesterol, 331 milligrams sodium, 9 grams fiber.
Wednesday: Budget
Count the savings when you serve ORZO PILAF for dinner: Cook 1 1/4 cups (about 8 ounces) orzo according to directions. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1/2 cup chopped onion, 2 cloves minced garlic, 2 teaspoons peeled, finely chopped fresh ginger; cook 5 minutes or until softened. Stir in 1 (10-ounce) package frozen tiny green peas (thawed), 1/4 teaspoon coarse salt, 1/4 teaspoon pepper and 1/2 cup unsalted chicken broth. Bring to a boil. Stir in cooked orzo; reduce heat to medium-low and cook 3 minutes or until heated through. Stir in 1 tablespoon butter, 2 tablespoons fresh lemon juice and 1/2 cup packed chopped fresh mint leaves; toss and serve.
Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. CHOCOLATE ICE CREAM is an easy dessert.
Plan
Save enough ice cream for Thursday.
Shopping List
orzo pasta, olive oil, onion, garlic, fresh ginger, frozen tiny green peas, coarse salt, pepper, unsalted chicken broth, butter, lemon, fresh mint, Bibb lettuce, whole-grain rolls, chocolate ice cream.
Thursday: Kids
Let the kids have fun with WIENERWICHES: Heat oven to 375 degrees. Toast 4 split whole-grain hamburger buns 3 to 4 minutes in the oven. Form 4 lowest-fat lowest-sodium hot dogs into circles by partially slicing through hot dogs every 1/2 inch. Secure ends of circles with wooden picks. Boil 2 to 4 minutes or until thoroughly heated. Meanwhile, heat 1/2 cup canned vegetarian baked beans. Place hot dogs on buns, remove toothpicks and spoon beans into center of dogs. Smear with mustard if desired and add top buns.
Serve with deli CARROT RAISIN SALAD and baked OVEN FRIES (from frozen). Leftover CHOCOLATE ICE CREAM sprinkled with leftover coconut is good for dessert.
Plan
Buy enough carrot salad for Friday.
Shopping List
whole-grain hamburger buns, lowest-fat lowest-sodium hot dogs, canned vegetarian baked beans, mustard (if desired), deli carrot raisin salad, frozen oven fries.
Friday: Express
Make ARTICHOKE, FETA CHEESE AND TOMATO SANDWICHES for a quick meal. Cut focaccia bread into sandwich-sized pieces. Top with sliced marinated artichokes, sliced tomatoes, crumbled feta cheese and lettuce. Serve with leftover CARROT SALAD. PEARS are your dessert.
Shopping List
focaccia bread, marinated artichokes, tomatoes, crumbled feta cheese, lettuce, pears.
Saturday: Easy Entertaining
Invite guests for easy SOY ROAST CHICKEN.. Serve over WHITE RICE and add GREEN BEANS on the side. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.
Shopping List
whole chicken, coarse salt, sweet chili sauce, garlic, sesame seeds, soy sauce, green onions, white rice, green beans, mixed greens, whole-grain rolls, fruit tarts.
SOY ROAST CHICKEN
Servings: makes 4 servings
Prep time: 15 minutes, plus 30 minutes for salting
Cook time: about 1 hour
- 1 whole chicken (about 4 pounds; remove giblets, pat dry and sprinkle with coarse salt 30 minutes before baking)
- 1/4 cup sweet chili sauce
- 3 cloves garlic, minced
- 2 teaspoons sesame seeds
- 1/4 cup soy sauce
- Additional coarse salt to taste
- 3 green onion tops, sliced into rings
Heat oven to 425 degrees. Place chicken on a sheet pan, baking dish or cast-iron skillet. Combine chili sauce, garlic and sesame seeds in a small bowl. Use a pastry brush to dab soy sauce all over chicken. (Try to get as much sauce as you can on the chicken; some will run off.) Roast 30 minutes. Brush with half the sweet chili mixture. Reduce oven temperature to 375 degrees; roast for 15 minutes. Brush with the rest of the sweet chili mixture; roast 15 minutes more or until thermometer registers 165 degrees in thigh, not touching the bone. Let chicken stand 5 minutes before serving. Garnish with green onions. (Adapted from "Cooking Smarter," Jeremy Scheck, Harvest Publishing.)
Per serving: 290 calories, 47 grams protein, 7 grams fat (22% calories from fat), 1.6 grams saturated fat, 5 grams carbohydrate, 150 milligrams cholesterol, 440 milligrams sodium, no fiber.