Sunday: Family
Make it family time with LAMB KEBABS WITH BACON AND CILANTRO. Serve the kebabs with ORZO tossed with toasted pine nuts and a MIXED GREEN SALAD. For dessert, buy a COCONUT LAYER CAKE.
Plan
Save 2 kebabs and leftover cake and prepare enough orzo for Monday.
Shopping List
cilantro, cumin, paprika, black pepper, garlic, olive oil, unsalted chicken broth, lamb cubes, whole white mushrooms, thick bacon, onions, green, red or yellow bell peppers, orzo, pine nuts, mixed greens, coconut layer cake.
LAMB KEBABS WITH BACON AND CILANTRO
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: 6 to 8 minutes; standing time: 5 minutes
- 2 tablespoons chopped cilantro
- 1 1/2 teaspoons cumin
- 1 1/2 teaspoons paprika
- 1 1/2 teaspoons black pepper
- 3 large cloves garlic, crushed
- 2 tablespoons olive oil
- 2 tablespoons unsalted chicken broth
- 1 1/2 pounds (1-inch) lamb cubes, well-trimmed
- 12 whole white mushrooms
- 6 slices thick bacon, cut into 1-inch pieces
- 3 medium onions, quartered
- 4 green, red or yellow bell peppers (any combination)
Heat grill to medium. In a small bowl, combine cilantro, cumin, paprika, black pepper, garlic, oil and broth to make a paste. Rub paste on all sides of lamb. Start (and end) 6 metal skewers with mushrooms. Alternately thread the lamb, bacon, onions and bell peppers on skewers. Grill 6 to 8 minutes for medium-rare to medium. Let kebabs stand 5 minutes before serving.
Per serving: 322 calories, 30 grams protein, 16 grams fat (45% calories from fat), 4.5 grams saturated fat, 14 grams carbohydrate, 88 milligrams cholesterol, 317 milligrams sodium, 4 grams fiber.
Monday: Heat and Eat
Make LAMB PITAS tonight: Line whole-grain pitas with lettuce leaves. Dice and heat the leftover lamb and mix with 2 cups leftover orzo warmed with a little unsalted chicken broth; stuff pitas with mixture.
Serve with GRATED CARROTS AND CHOPPED DRIED APRICOTS moistened with FAT-FREE VANILLA YOGURT. Leftover CAKE works for dessert.
Shopping List
whole-grain pitas, lettuce, unsalted chicken broth, grated carrots, dried apricots, fat-free vanilla yogurt.
Tuesday: Express
Make it an easy meal with deli EGG SALAD SANDWICHES on whole-grain toast. Add a LETTUCE-AND-TOMATO SALAD. For dessert, sprinkle toasted sliced almonds over ORANGE SECTIONS.
Shopping List
deli egg salad, whole-grain bread, lettuce, tomatoes, sliced almonds, oranges.
Wednesday: Kids
Make BAKED TACOS for kids' night: Heat oven to 425 degrees. Cover a rimmed baking sheet with nonstick foil. In a large nonstick skillet on medium, heat 1 teaspoon canola oil. Add 12 ounces ground turkey breast and cook 4 or 5 minutes or until no longer pink; drain if necessary. Add 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup mild salsa and 4 teaspoons lower-sodium taco seasoning. Bring to a boil, reduce heat to low and simmer uncovered 5 or 6 minutes, stirring and mashing some of the beans as you stir, until thickened. Spoon turkey mixture into center of 8 (6- or 7-inch) whole-grain tortillas. Fold in half. Press down gently and place on prepared cookie sheet. Coat tortillas with cooking spray. Bake 8 to 10 minutes or until lightly browned. Garnish with shredded lettuce, diced tomatoes, reduced-fat sour cream and reduced-fat shredded Monterey jack cheese.
Serve with RICE. Let the kids help prepare and layer instant chocolate and vanilla pudding (made with 1% milk) in tall parfait glasses and call them BLACK-AND-WHITE PARFAITS.
Shopping List
canola oil, ground turkey breast, canned reduced-sodium pinto beans, mild salsa, lower-sodium taco seasoning, whole-grain tortillas, cooking spray, shredded lettuce, tomatoes, reduced-fat sour cream, reduced-fat shredded Monterey Jack cheese, rice, instant chocolate and vanilla pudding mixes, 1% milk.
Thursday: Meatless
Soup is always a welcome meal, and this CREAMLESS CREAMY TOMATO SOUP is no exception. Serve with GRILLED CHEESE SANDWICHES with your favorite cheese on whole-grain bread. Add a MIXED GREEN SALAD. For dessert, enjoy STRAWBERRY ICE CREAM.
Plan
Save enough ice cream for Saturday.
Shopping List
extra-virgin olive oil, onion, garlic, bay leaf, canned whole peeled tomatoes, unsalted vegetable broth, whole-grain bread, brown sugar, your favorite cheese, mixed greens, strawberry ice cream.
CREAMLESS CREAMY TOMATO SOUP
Servings: makes 6 servings
Prep time: 10 minutes
Cook time: 15 minutes
- 2 tablespoons extra-virgin olive oil, divided, plus more for each serving
- 1/2 onion, finely chopped
- 1 clove garlic, minced
- 1 bay leaf
- 1 (28-ounce) can whole peeled tomatoes, with liquid
- 1 cup unsalted vegetable broth, plus extra as needed
- 1 slice whole-grain bread, crust removed, torn into 1-inch pieces (1 cup)
- 2 teaspoons packed brown sugar
- Salt and pepper
Heat 1 tablespoon oil in large saucepan on medium-high until shimmering. Add onion, garlic and bay leaf; cook 5 minutes or until onion is softened. Stir in tomatoes and liquid. Using potato masher, coarsely mash tomatoes. Stir in broth, bread and sugar. Bring to a simmer and cook, stirring occasionally, until bread is completely saturated and starts to break down, about 5 minutes. Discard bay leaf. Working in batches, process soup and remaining 1 tablespoon oil in blender until smooth, 1 to 2 minutes. Return pureed soup to saucepan and bring to a brief simmer. Adjust consistency with additional hot broth as needed; season with salt and pepper to taste. Drizzle individual portions with extra oil before serving. (Adapted from "The Complete Modern Pantry," America's Test Kitchen.)
Per serving: 92 calories, 2 grams protein, 5 grams fat (45% calories from fat), 0.7 gram saturated fat, 10 grams carbohydrate, no cholesterol, 266 milligrams sodium, 1 gram fiber.
Friday: Budget
Pinch a few pennies tonight and serve SPAGHETTI WITH TUNA AND SPINACH: Cook 12 ounces spaghetti according to directions. In a large nonstick skillet, heat 1 tablespoon canola oil on medium. Cook 2 cups sliced onion, 4 minced cloves garlic and 1/2 teaspoon crushed red pepper for 5 minutes or until softened. Add 1 (14 1/2-ounce) can no-salt-added diced tomatoes and cook 5 more minutes. Gradually add 5 cups fresh baby spinach. Cook 2 minutes or until spinach wilts. Add 1 (6-ounce) can drained and flaked albacore tuna in water. Season with coarse salt and black pepper to taste. Toss mixture with spaghetti and serve with freshly grated Parmesan cheese, if desired.
Add a GREEN SALAD and GARLIC BREAD. Serve FRESH PINEAPPLE for dessert.
Shopping List
spaghetti, canola oil, onions, garlic, crushed red pepper, canned no-salt-added diced tomatoes, fresh baby spinach, canned albacore tuna in water, coarse salt, black pepper, Parmesan cheese, salad greens, garlic bread, fresh pineapple.
Saturday: Easy Entertaining
It's OK to show off for your guests tonight with this TURKEY SCALLOPINE WITH LEMON SAUCE.
Alongside, offer SAVORY RICE: Melt 1 tablespoon butter in a large nonstick skillet over medium heat. Add 1 clove minced garlic; cook 2 or 3 minutes. Add 3 cups cooked rice; cook until thoroughly heated. Stir in 2 tablespoons finely chopped green onions, 2 tablespoons flat-leaf parsley and 1/4 cup freshly grated Parmesan cheese; mix well.
Serve with a BOSTON LETTUCE SALAD. Add a BAGUETTE. For dessert, take it easy with leftover ICE CREAM and BUTTER COOKIES.
Shopping List
turkey breast cutlets, flour, coarse salt, pepper, butter, canola oil, dry white wine or unsalted chicken broth, lemons, flat-leaf parsley, garlic, capers, rice, green onions, Parmesan cheese, Boston lettuce, baguette, butter cookies.
TURKEY SCALOPPINIE WITH LEMON SAUCE
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 15 minutes
- 1 1/4 pounds turkey breast cutlets
- 1/3 cup flour
- 1/2 teaspoon coarse salt
- 1/4 teaspoon pepper
- 2 tablespoons butter, divided
- 1 tablespoon canola oil
- 1/2 cup dry white wine or unsalted chicken broth
- 3 tablespoons fresh lemon juice
- 2 tablespoons chopped fresh flat-leaf parsley
- 1 large clove garlic, crushed
- 2 tablespoons capers, rinsed and drained
- Additional parsley sprigs and thinly sliced lemons for garnish
Flatten turkey to 1/4 inch between 2 pieces of plastic wrap; discard wrap. In a pie plate, combine flour, salt and pepper. Coat both sides of turkey with flour mixture; shake off extra. In a large nonstick skillet on medium heat, melt 1 tablespoon butter with oil. Add turkey; cook in batches 3 minutes on each side or until golden. Remove cutlets from skillet and keep warm. Add remaining butter, wine and lemon juice; stir to deglaze pan (see note). Cook until thoroughly heated. Stir in parsley, garlic and capers. Arrange cutlets on serving platter; spoon sauce over cutlets. Garnish with parsley and lemon. Serve immediately.
NOTE: "Deglaze" means adding liquid and stirring to loosen browned bits that have stuck to the pan.
Per serving: 279 calories, 35 grams protein, 11 grams fat (37% calories from fat), 4.6 grams saturated fat, 6 grams carbohydrate, 96 milligrams cholesterol, 565 milligrams sodium, no fiber.