Sunday: Family
Prepare your own LEG OF LAMB for the family. On the side, serve LEMON COUSCOUS. Cook 1 1/2 cups couscous according to package directions; fluff with a fork. Stir in 1 tablespoon grated lemon zest (yellow part only) and 1/4 cup chopped fresh parsley. Add steamed fresh ZUCCHINI and DINNER ROLLS to your meal. For dessert, make PEACH SHORTCAKE by layering sliced angel food cake with sliced fresh peaches and vanilla ice cream.
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Plan
Save enough lamb and peaches for Monday. Save enough ice cream for Wednesday and Saturday. Prepare Monday's gazpacho if time permits.
Shopping List
leg of lamb, couscous, lemon, parsley, fresh zucchini, dinner rolls, angel food cake, fresh peaches, vanilla ice cream.
Monday: Heat and Eat
No stove time will be needed tonight for LAMB SANDWICHES. Spread focaccia with a thin layer of low-fat mayonnaise. Top with sliced lamb, roasted red peppers (from jar), crumbled reduced-fat feta cheese and a red-tipped lettuce leaf.
Serve with this WHITE GAZPACHO: In a blender, combine 2 medium peeled, seeded cucumbers (cut into chunks), 1 cup unsalted chicken broth, 1 1/2 tablespoons white wine vinegar, 1/8 teaspoon coarse salt, 1 (16-ounce) container fat-free sour cream and 1 crushed garlic clove. Pulse 3 or 4 times or until coarsely chopped. Chill 3 hours or more. Ladle soup into bowls and top with chopped tomatoes and chopped green onions. Dessert is leftover PEACHES topped with light whipped cream.
Shopping List
focaccia, low-fat mayonnaise, jar roasted red peppers, crumbled reduced-fat feta cheese, red-tipped lettuce, cucumbers, unsalted chicken broth, white wine vinegar, coarse salt, fat-free sour cream, garlic, tomatoes, green onions, light whipped cream.
Tuesday: Express
Tonight's CHILI WITH GREEN SALSA is quick, and it hit the spot at our house. Serve it with deli COLESLAW and WHOLE-GRAIN ROLLS. Enjoy FRESH PLUMS for dessert.
Shopping List
canola oil, chicken breast tenders, canned white beans, mild or medium green salsa, fresh cilantro, unsalted chicken broth, grape tomatoes, deli coleslaw, whole-grain rolls, fresh plums.
CHILI WITH GREEN SALSA
Servings: makes about 5 1/2 cups
Prep time: 10 minutes
Cook time: about 10 minutes
- 1 tablespoon canola oil
- 12 ounces chicken breast tenders, cut into 1/2-inch pieces
- 2 (15- to 19-ounce) cans rinsed white beans
- 1 3/4 to 2 cups mild or medium green salsa
- 1/4 cup chopped fresh cilantro
- 1/2 cup unsalted chicken broth or water
- 1 cup grape tomatoes, cut into quarters
Heat oil in a large nonstick skillet on medium-high. Cook chicken, stirring constantly, 3 to 4 minutes or until it is no longer pink. Add beans, salsa, cilantro and broth or water; cook 5 minutes longer to blend flavors, stirring occasionally. Top with tomatoes and serve.
Per cup: 252 calories, 20 grams protein, 5 grams fat (18% calories from fat), 0.6 gram saturated fat, 29 grams carbohydrate, 45 milligrams cholesterol, 630 milligrams sodium, 6 grams fiber.
Wednesday: Budget
Keep food costs down and serve SPAGHETTI WITH BROCCOLI. Boil 1 pound fresh broccoli florets 2 to 3 minutes or until tender; set aside. Meanwhile, in a Dutch oven, heat 1 tablespoon olive oil. Add 1 medium sliced onion; cook 5 minutes or until golden. Add 2 ounces sliced prosciutto (cut into strips); mix well. Add 4 1/4 cups water; bring to a boil. Stir in 12 ounces broken spaghetti; bring to a boil and cook 4 minutes. Turn off heat; add drained broccoli. Cover and let stand 3 minutes. Drain until preferred consistency. (Mixture will be soupy.) Ladle into bowls; top with freshly grated pecorino cheese to serve.
Add a MIXED GREEN SALAD and GARLIC BREAD on the side. Leftover VANILLA ICE CREAM is a quick dessert.
Shopping List
fresh broccoli, olive oil, onion, prosciutto, spaghetti, pecorino cheese, mixed greens, garlic bread.
Thursday: Kids
Watch your angels line up for QUESADILLAS: Combine 1 cup shredded reduced-fat cheddar cheese, 1/4 cup crumbled goat cheese, 1/4 cup chopped cilantro, 1/2 to 1 teaspoon chili powder and 1 (15-ounce) can rinsed reduced-sodium black beans. Spread 3/4 cup bean mixture over each of 4 (6-inch) whole-grain tortillas. Top each with another tortilla; press down lightly. In a nonstick skillet on medium-high, heat each quesadilla 2 minutes per side or until browned. Cut into wedges.
Serve with deli CARROT RAISIN SALAD. For dessert, make instant CHOCOLOTE PUDDING with 1% milk and stir in MINI MARSHMALLOWS.
Shopping List
shredded reduced-fat cheddar cheese, goat cheese, cilantro, chili powder, canned reduced-sodium black beans, whole-grain tortillas, deli carrot raisin salad, instant chocolate pudding mix, 1% milk, mini marshmallows.
Friday: Meatless
Try CHEESE-STUFFED CREPES for a no-meat adventure: Heat oven to 375 degrees. Spoon 1 cup (of 2 cups) red pasta sauce into bottom of a 9-by-13-inch baking dish. In a bowl, mix 4 cups low-fat ricotta cheese, 1/2 cup freshly grated Parmesan cheese, 1/4 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Spoon half of mixture into center of 8 crepes. Roll; place crepes, seam side down, into prepared dish. Spread 1 cup pasta sauce over crepes. Cover dish loosely with foil and bake 20 minutes. Remove foil. Bake 5 more minutes or until bubbly.
Serve with a GREEN SALAD. Try FRESH APRICOTS and OATMEAL COOKIES for dessert.
Tip
Try CHEESE-STUFFED CREPES for a no-meat adventure: Heat oven to 375 degrees. Spoon 1 cup (of 2 cups) red pasta sauce into bottom of a 9-by-13-inch baking dish. In a bowl, mix 4 cups low-fat ricotta cheese, 1/2 cup freshly grated Parmesan cheese, 1/4 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Spoon half of mixture into center of 8 crepes. Roll; place crepes, seam side down, into prepared dish. Spread 1 cup pasta sauce over crepes. Cover dish loosely with foil and bake 20 minutes. Remove foil. Bake 5 more minutes or until bubbly.
Serve with a GREEN SALAD. Try FRESH APRICOTS and OATMEAL COOKIES for dessert.
Shopping List
jar red pasta sauce, low-fat ricotta cheese, Parmesan cheese, fresh basil, coarse salt, pepper, crepes, salad greens, fresh apricots, oatmeal cookies.
Saturday: Easy Entertaining
Treat your guests to PAN-SEARED SWORDFISH STEAKS. Serve with FETTUCCINE tossed with pesto and add steamed FRESH YELLOW SQUASH. Serve with a BIBB LETTUCE SALALD and WHOLE-GRAIN ROLLS. For dessert, make BANANA SUNDAE SAUCE and serve it warm over leftover VANILLA ICE CREAM.
Shopping List
vegetable oil, swordfish steaks, coarse salt, fettuccine, pesto, fresh yellow squash, bibb lettuce, whole-grain rolls, butter, light brown sugar, lemon, ground cinnamon, ripe bananas, pure vanilla extract.
PAN-SEARED SWORDFISH STEAKS
Servings: makes 4 servings
Prep time: about 10 minutes
Cook time: 7 to 11 minutes
- 2 teaspoons vegetable oil
- 4 (6- to 8-ounce) swordfish steaks, 1 inch thick
- 3/4 teaspoon coarse salt
Heat oil in 12-inch nonstick skillet on medium-high until shimmering. Meanwhile, pat steaks dry with paper towels and sprinkle with salt. Place steaks in skillet and cook, flipping every 2 minutes, until golden brown and internal temperature reaches 130 degrees, 7 to 11 minutes. Transfer to plate and let rest 10 minutes before serving. (From "Foolproof Fish," America’s Test Kitchen.)
Per serving: 234 calories, 29 grams protein, 12 grams fat (49% calories from fat), 2.5 grams saturated fat, no carbohydrate, 97 milligrams cholesterol, 480 milligrams sodium, no fiber.
BANANA SUNDAE SAUCE
Servings: makes 8 servings
Prep time: 10 minutes
Cook time: less than 10 minutes
- 2 tablespoons butter
- 3/4 cup packed light brown sugar
- 1 tablespoon fresh lemon juice
- Pinch ground cinnamon
- 1 tablespoon water
- 4 ripe medium bananas, peeled, cut crosswise in half, then lengthwise in half
- 1 teaspoon pure vanilla extract
In a large nonstick skillet, melt butter on medium-high heat. Add sugar, lemon juice, cinnamon and water; stir until sugar begins to melt. Place bananas in single layer in skillet; cook 1 minute or until slightly softened. Shake skillet occasionally. Remove from heat, swirl in vanilla extract. Serve warm.
Per serving: 159 calories, 1 gram protein, 3 grams fat (17% calories from fat), 1.9 grams saturated fat, 34 grams carbohydrate, 8 milligrams cholesterol, 29 milligrams sodium, 2 grams fiber.