Sunday: Family
Prepare your own BAKED TURKEY BREAST for the family today. Alongside, PEAR ALMOND COUSCOUS is perfect. In a medium saucepan, combine 1 (14-ounce) can unsalted chicken broth, 1/4 cup golden raisins and 1/4 teaspoon each of coarse salt, cumin and pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained pear halves (chopped), 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving. Add FRESH (if available) GREEN BEANS and DINNER ROLLS to round out the meal. Buy a CARROT CAKE for dessert.
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Plan
Save enough turkey and cake for Monday.
Shopping List
turkey breast to bake, unsalted chicken broth, golden raisins, coarse salt, cumin, pepper, canned pear halves, lemon, couscous, sliced almonds, fresh cilantro, butter, fresh (or frozen or canned) green beans, dinner rolls, carrot cake.
Monday: Heat and Eat
Use the leftover turkey for TOASTY TOMATOES AND TURKEY. Heat oven to 375 degrees. Combine 1 cup cooked (leftover) shredded turkey, 2 (14 1/2-ounce) cans undrained tomatoes with chilies, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated Parmesan cheese and bake 10 minutes or until cheese begins to brown. Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert and skip the icing.
Shopping List
canned diced tomatoes with chilies, onion, bread, coarse salt, cooking spray, butter, Parmesan cheese, fresh spinach, whole-grain rolls.
Tuesday: Budget
POT ROAST SOUP screams delicious on a cold winter night, and it is. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, FRESH PINEAPPLE is all you need.
Shopping List
boneless beef shoulder roast, onions, diced tomatoes with green peppers and onions, frozen hash brown potatoes (cubes), lower-sodium beef broth, garlic, dried thyme, coarse salt, pepper, broccoli slaw, frozen peas, romaine, whole-grain rolls, fresh pineapple.
POT ROAST SOUP
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: 5 to 6 hours on high; 8 to 9 hours on low
- 1 (2- to 2 1/2-pound) boneless beef shoulder roast
- 2 cups chopped onions
- 1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, undrained
- 1 cup frozen hash brown potatoes (cubes)
- 1 cup lower-sodium beef broth
- 1 tablespoon minced garlic
- 1 teaspoon dried thyme leaves
- 1/4 teaspoon each coarse salt and pepper
- 2 cups broccoli slaw
- 1/2 cup frozen peas
Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and pepper. Cover and cook on HIGH 5 to 6 hours, or on LOW 8 to 9 hours, or until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes.
Per serving: 277 calories, 37 grams protein, 6 grams fat, (20% calories from fat), 2.5 grams saturated fat, 19 grams carbohydrate, 98 milligrams cholesterol, 455 milligrams sodium, 4 grams fiber.
Wednesday: Kids
Kids can't eat enough lightly BREADED CHICKEN NUGGETS (frozen). Pair them with CURLY FRIES (frozen) and steamed fresh BROCCOLI FLORETS. Add BREADSTICKS. For dessert, the kids will love BANANA PUDDING made with 1% milk.
Tip
Kids can't eat enough lightly BREADED CHICKEN NUGGETS (frozen). Pair them with CURLY FRIES (frozen) and steamed fresh BROCCOLI FLORETS. Add BREADSTICKS. For dessert, the kids will love BANANA PUDDING made with 1% milk.
Shopping List
frozen lightly breaded chicken nuggets, frozen curly fries, fresh broccoli, breadsticks, banana pudding ingredients, 1% milk.
Thursday: Express
We're always in the mood for GRILLED CHEESE SANDWICHES, especially when we have them with TACO SOUP. Prepare your favorite canned tomato soup; stir in some salsa and reduced-fat sour cream and top with any shredded cheddar cheese and baked tortilla chips. Add a packaged GREEN SALAD. For dessert, CHOCOLATE ICE CREAM is easy.
Plan
Save enough ice cream for Saturday.
Shopping List
bread, cheese, canned tomato soup, salsa, reduced-fat sour cream, shredded cheddar cheese, baked tortilla chips, packaged green salad, chocolate ice cream.
Friday: Meatless
Serve these highly seasoned SPICY BAKED POTATOES in shallow bowls to catch the jam-packed flavors. Serve with a MIXED GREEN SALAD and CORNBREAD (from a mix). PLUMS are plum-good for dessert.
Shopping List
baking potatoes, canola oil, onion, green or red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper if desired, shredded Monterey Jack cheese, reduced-fat sour cream, mixed greens, cornbread mix, plums.
SPICY BAKED POTATOES
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes
- 4 (6- to 8-ounce) baking potatoes
- 1 teaspoon canola oil
- 1 medium coarsely chopped onion
- 1 large coarsely chopped green or red bell pepper
- 1 teaspoon minced garlic
- 1 (15- to 16-ounce) can chili beans in spicy sauce, undrained
- 1 tablespoon Worcestershire sauce
- 1/2 teaspoon minced pickled jalapeno pepper, if desired
- 1 cup shredded Monterey Jack cheese
- Reduced-fat sour cream for garnish
Scrub and pierce potatoes with a fork. Microwave on triple-folded, white paper towels on high for 6 minutes per pound (see note); wrap in fresh paper towels, then terry towel, and let stand 5 minutes. Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans and sauce, Worcestershire sauce and jalapeno pepper if desired. Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.
NOTE: Use paper towels to absorb moisture; wrap potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.
Per serving: 389 calories, 16 grams protein, 10 grams fat, (23% calories from fat), 5.6 grams saturated fat, 59 grams carbohydrate, 25 milligrams cholesterol, 645 milligrams sodium, 9 grams fiber.
Saturday: Easy Entertaining
Put TILAPIA FILLETS WITH CAPERS AND ALMONDS in your favorites file. We did. Serve the fish with ORZO to catch the sauce. Add fresh steamed CARROTS tossed with butter and minced parsley for a pretty plate. SOURDOUGH ROLLS go in the breadbasket. For dessert, top leftover ICE CREAM with crumbled meringue cookies (from the bakery).
Shopping List
flour, coarse salt, pepper, tilapia (or flounder), butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.
TILAPIA FILLETS WITH CAPERS AND ALMONDS
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
- 3/4 cup flour
- Coarse salt and freshly ground pepper
- 1 1/2 pounds tilapia (or flounder)
- 2 tablespoons butter, divided
- 2 teaspoons olive oil, divided
- 1/4 cup slivered almonds
- 1/4 cup drained capers
- 1 lemon sliced paper-thin
Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.
Per serving: 335 calories, 38 grams protein, 15 grams fat (38% calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 390 milligrams sodium, 2 grams fiber.