Sunday: Family
Present the family with savory PORK ROAST WITH APRICOT-GINGER GLAZE today: Heat oven to 350 degrees. Combine 2 teaspoons less-sodium seasoned salt and 1 teaspoon dried thyme. Rub on all sides of a 2-pound boneless pork loin roast. Bake 20 minutes per pound or until internal temperature reaches 145 degrees. Meanwhile, combine 1/2 cup apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon ground ginger. Coat roast with apricot mixture the last 10 minutes of baking. Remove roast from oven, tent with foil, let stand 3 minutes, slice and serve.
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To go with the roast, bake SWEET POTATOES. Slash the tops and drizzle with a mixture of apple juice and cinnamon to taste. Serve with STEAMED FRESH BROCCOLI and make CORNBREAD STICKS from a mix. Scoop LIME SHERBET for dessert.
Plan
Save enough pork and bake 2 extra sweet potatoes for Monday. Save enough sherbet for Tuesday.
Shopping List
less-sodium seasoned salt, dried thyme, boneless pork loin roast, apricot preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, apple juice, cinnamon, fresh broccoli, cornbread mix, lime sherbet.
Monday: Heat and Eat
Take advantage of leftovers for BAKED PORK WITH CORN AND SWEET POTATOES: Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Add 1 (10 3/4-ounce) can condensed broccoli cheese soup (low-fat if available), 1 (16-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked pork, 2 diced baked sweet potatoes, 1/2 cup 1% milk and 2 beaten eggs. Stir until blended. Bake 25 minutes or until a knife inserted in center comes out clean.
Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, sprinkle CHUNKY APPLESAUCE with cinnamon.
Shopping List
cooking spray, canned condensed low-fat broccoli cheese soup, canned no-salt-added corn, 1% milk, eggs, fresh spinach, whole-grain rolls, chunky applesauce, cinnamon.
Tuesday: Budget
These OVEN-GRILLED REUBEN SANDWICHES are easy on the pocketbook and easy on the palate. Serve them with DILL PICKLES and MIXED GREENS. Scoop leftover SHERBET for dessert.
Shopping List
refrigerated sauerkraut, caraway seeds, Thousand Island dressing, rye bread (without caraway seeds), Swiss cheese, shaved corned beef or sliced turkey, cooking spray, dill pickles, mixed greens.
OVEN-GRILLED REUBEN SANDWICHES
Servings: makes 6 sandwiches
Prep time: 15 minutes
Cook time: 15 to 20 minutes
- 2 cups refrigerated sauerkraut (rinsed and drained)
- 3/4 teaspoon caraway seeds
- 3/4 cup Thousand Island dressing
- 12 slices rye bread (without caraway seeds)
- 6 (1-ounce) slices Swiss cheese
- 1 pound shaved corned beef (see NOTE)
- Heat oven to 350 degrees. Mix together sauerkraut and caraway seeds. Spread dressing on one side of each bread slice. To 6 bread slices, add cheese, sauerkraut mixture and corned beef. Top with other 6 bread slices (dressing side down). Coat a rimmed baking pan with cooking spray and arrange sandwiches on pan. Coat underside of a second baking pan with spray and place on top of sandwiches, pressing down lightly. Bake 15 to 20 minutes or until golden. Check after 10 minutes. (Adapted from Southern Living magazine.)
NOTE: To reduce sodium, substitute sliced turkey for corned beef.
Per sandwich: 516 calories, 32 grams protein, 27 grams fat (46% calories from fat), 9.2 grams saturated fat, 40 grams carbohydrate, 82 milligrams cholesterol, 1,762 milligrams sodium, 5 grams fiber.
Wednesday: Kids
Calling all kids for TACO PIE! Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN SEEDLESS GRAPES into your mouth. (Wash and spread halved seedless grapes on a cookie sheet and freeze for 1 hour.)
Tip
Calling all kids for TACO PIE! Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN SEEDLESS GRAPES into your mouth. (Wash and spread halved seedless grapes on a cookie sheet and freeze for 1 hour.)
Shopping List
lean ground beef, canned no-salt-added diced tomatoes and mild green chiles, canned no-salt-added corn, less-sodium taco seasoning, corn tortillas, cooking spray, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, lettuce, tomatoes, carrots, celery, seedless grapes.
TACO PIE
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: less than 20 minutes
- 1 pound lean ground beef
- 2 (14 1/2-ounce) cans no-salt-added diced tomatoes and mild green chiles
- 1 (11-ounce) can no-salt-added rinsed corn
- 1 (1.25-ounce) packet less-sodium taco seasoning
- 6 (5-inch) corn tortillas, each cut into 4 wedges
- 1 cup shredded 50% reduced-fat cheddar cheese
- Reduced-fat sour cream, shredded lettuce and chopped tomatoes for garnish
In a large nonstick skillet, cook beef 5 minutes or until no longer pink; drain well. Stir in tomatoes and chiles, corn and taco seasoning. Bring to a boil; reduce heat and simmer 3 minutes. Pour into medium bowl. Wipe skillet clean; coat with cooking spray. Cover bottom with 8 tortilla wedges. Top with 1 1/2 cups beef mixture, then sprinkle with 1/3 cup cheese. Repeat layers twice. Cover and cook over medium-low heat 10 minutes or until layers can be easily pierced with tip of knife. Serve with garnishes.
Per serving: 285 calories, 25 grams protein, 8 grams fat (26% calories from fat), 3.5 grams saturated fat, 29 grams carbohydrate, 52 milligrams cholesterol, 477 milligrams sodium, 4 grams fiber.
Thursday: Express
Make it quick with CRUNCHY TURKEY-AND-CHEESE WRAPS. Spread low-fat mayonnaise onto 4 (8-inch) whole-grain tortillas. Layer lettuce, sliced tomatoes, 3 slices thinly sliced deli turkey and 1 slice reduced-fat cheddar cheese down center of each tortilla. Top with baked potato chips. Roll and fold the filled tortilla. Serve with any BEAN SOUP. Buy some BROWNIES for dessert.
Plan
Buy enough brownies for Friday.
Shopping List
low-fat mayonnaise, whole-grain tortillas, lettuce, tomatoes, sliced deli turkey, reduced-fat cheddar cheese slices, baked potato chips, any bean soup, brownies.
Friday: Meatless
TORTELLINI PASTA WITH TOMATOES AND ARUGULA will be on everyone's favorites list. Serve with a GREEN SALAD WITH SLICED BOILED EGGS and WHOLE-GRAIN ROLLS. Warm the leftover BROWNIES and top them with VANILLA ICE CREAM for dessert.
Plan
Save enough ice cream for Saturday.
Shopping List
frozen or fresh cheese tortellini, olive oil, grape tomatoes, onion, garlic, coarse salt, cracked pepper, dry white wine, butter, arugula, shredded Parmesan cheese, fresh basil, salad greens, eggs, whole-grain rolls, vanilla ice cream.
TORTELLINI PASTA WITH TOMATOES AND ARUGULA
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: 15 minutes
- 1 (12-ounce) package frozen or fresh cheese tortellini
- 1 tablespoon olive oil
- 1 pint grape tomatoes, halved lengthwise
- 1 cup chopped onion
- 2 cloves garlic, minced
- 3/4 teaspoon coarse salt
- 1/4 teaspoon cracked pepper
- 1/2 cup dry white wine
- 3 tablespoons butter
- 2 cups packed arugula leaves, about 2 ounces
- 1/4 cup shredded Parmesan cheese
- 1/4 cup thinly sliced fresh basil leaves
Prepare tortellini according to package directions; drain and set aside. Meanwhile, in large nonstick skillet, heat oil on medium. Add tomatoes, onion, garlic, salt and pepper; cook until mixture is tender, about 4 minutes. Add wine; cook 1 minute. Stir in butter; cook until butter is melted and a light sauce forms. Stir in cooked tortellini and arugula. Top with shredded Parmesan and sliced basil; serve. (Recipe by Gwynn Galvin, SwirlsOfFlavor.com.)
Per serving: 449 calories, 16 grams protein, 21 grams fat (42% calories from fat), 9.2 grams saturated fat, 48 grams carbohydrate, 59 milligrams cholesterol, 905 milligrams sodium, 5 grams fiber.
Saturday: Easy Entertaining
No need to book a flight for HAWAIIAN FLANK STEAK when you can prepare it for guests at home: Combine 1 (6-ounce) can pineapple juice with 3 tablespoons honey, 1 tablespoon soy sauce, 2 tablespoons chopped green onions and 1 teaspoon garlic powder in a shallow dish. Add 1 pound flank steak; turn to coat. Cover and marinate 15 minutes in refrigerator. Remove from refrigerator; pour marinade into a small pan. Grill or broil steak 10 minutes on each side for medium doneness. Meanwhile, stir 2 teaspoons cornstarch into marinade; bring to a boil. Cook 1 minute or until slightly thickened; serve with steak.
Accompany the tropical-flavored steak with RICE and SUGAR SNAP PEAS. Add SOURDOUGH ROLLS. For dessert, sprinkle toasted COCONUT over leftover ICE CREAM.
Shopping List
pineapple juice, honey, soy sauce, green onions, garlic powder, flank steak, cornstarch, rice, sugar snap peas, sourdough rolls, coconut.