SUNDAY (Family)
Enjoy family day with your own roast chicken (5 to 7 pounds), mashed potatoes, gravy, peas with pearl onions (frozen) and mixed greens.
For dessert, drizzle creme fraiche (or half-and-half) over bread pudding.
;"> Plan ahead: Save enough chicken for Monday; save enough pudding for Tuesday.
;">Tip: Look for creme fraiche in the dairy section.
;"> Shopping list: Roasting chicken, potatoes to mash, gravy, frozen peas with pearl onions, salad greens, creme fraiche or half-and-half, bread pudding.
Monday (heat and eat)
Take it easy and enjoy Sunday's leftover chicken in chicken and bacon roll-ups (see recipe). Add oven fries (frozen) on the side. for dessert, how about pears?
;"> Shopping list: Low-fat mayonnaise, dried or fresh tarragon, lemon, whole-grain flatbreads, romaine, tomato, bacon, frozen oven fries, pears.
Tuesday (budget)
For a low-cost meal, try lentil minestrone. In a 4-quart saucepan, cook 3 slices diced bacon on medium until browned and crispy. Remove bacon and set aside.
Drain all but 1 to 2 tablespoons bacon drippings, and return drippings to pan. Add 1 cup thinly sliced carrots, 1 cup thinly sliced celery, cup chopped onion and 3 cloves minced garlic to pan. Reduce heat to low and cook 5 minutes or until onion is softened, stirring occasionally.
Add 4 cups fat-free chicken broth, 2 cups water, 1 (14-ounce) can diced tomatoes with basil, garlic and oregano, and contents of 1 package lentil pilaf mix (such as Near East), including seasoning packet.
Bring mixture to boil. Reduce heat, cover pan and simmer 30 minutes. Stir in 2 tablespoons dry red wine, if desired, reserved bacon and cup minced fresh parsley. Serve with a lettuce wedge and whole-grain rolls.
For dessert, warm the leftover bread pudding.
;"> Shopping list: Bacon, carrots, celery, onion, garlic, fat-free chicken broth, canned diced tomatoes with basil, garlic and oregano, lentil pilaf mix, dry red wine (optional), fresh parsley, lettuce, whole-grain rolls.
Wednesday (kids)
The kids will come quickly for tamale pie. Heat the oven to 450 degrees, then coat an 8- by 8-inch baking dish with cooking spray. Heat a large nonstick skillet on medium and cook 1 pound lean ground beef 5 minutes, or until no longer pink; drain.
CHICKEN AND BACON ROLL-UPS
Prep time: 15 minutes Makes 4 rolls-ups
cup low-fat mayonnaise teaspoon dried tarragon or 1 teaspoon minced fresh tarragon 2 teaspoons fresh lemon juice 2 cups romaine, shredded 4 (2.8-ounce) whole-grain flatbreads 2 cups tomato, chopped 4 slices bacon, cooked and crumbled 2 cups leftover chicken, shredded
Directions: 1. In small bowl, combine mayonnaise, tarragon and juice. 2. Spread 2 tablespoons of mixture over each flatbread. 3. Divide romaine, tomato, bacon and chicken among flatbreads. 4. Roll and serve.
Nutritional information per roll-up: 435 calories, 33 grams protein, 15 grams fat (31 percent calories from fat), 2.7 grams saturated fat, 41 grams carbohydrate, 68 milligrams cholesterol, 974 milligrams sodium, 3 grams fiber
Recipe adapted from: Cooking Light magazine
VEGETABLE FRITTATA
Prep time: 15 minutes Cooking time: less than 20 minutes Makes 4 servings
1 tablespoon canola oil 1 cup broccoli florets cup carrots, shredded cup onion, chopped 4 eggs teaspoon coarse salt teaspoon red pepper sauce cup (1 percent, optional) milk 1 tablespoon chopped parsley 1 cup shredded regular or reduced-fat cheddar cheese 1 tablespoon freshly grated Parmesan cheese
Directions: 1. In 10-inch skillet, heat oil on medium until hot. 2. Add broccoli, carrots and onion; cook 5 minutes, stirring frequently, until vegetables are tender. 3. In medium bowl, whisk together eggs, milk, parsley, salt and red pepper sauce until blended. 4. Pour egg mixture over vegetable mixture and sprinkle with cheeses. 5. Reduce heat to low, cover dish and cook about 10 minutes or until eggs are set and light brown on bottom. 6. Cut into wedges.
Nutritional information per serving: 206 calories, 16 grams protein, 13 grams fat (57 percent calories from fat), 5.2 grams saturated fat, 7 grams carbohydrate, 203 milligrams cholesterol, 407 milligrams sodium, 1 gram fiber
Recipe adapted from: "Betty Crocker: the 300 calorie cookbook," by Jeff Nowak, editorial director; Wiley Publishing, 2009
GRILLED PORK TENDERLOIN CHIMICHURRI
Prep time: 15 minutes Cooking time: 15 to 25 minutes Standing time: 3 minutes Makes 8 servings
1 cup flatleaf parsley leaves, lightly packed 4 cloves garlic, coarsely chopped teaspoon coarse salt Freshly ground black pepper cup white vinegar cup extra-virgin olive oil cup water 2 pork tenderloins (1 to 2 pounds) Directions: 1. For chimichurri, place parsley, garlic, salt and pepper in food processor and process until finely chopped. 2. Add vinegar and process to combine, then slowly add oil and water in a thin stream with machine running. 3. For pork, place in large resealable plastic bag. 4. Pour half of sauce over pork; close bag and turn to coat pork. 5. Refrigerate 30 to 60 minutes, turning bag occasionally. Transfer remaining sauce to serving bowl and refrigerate. 6. Remove pork and discard marinade. 7. Place tenderloins diagonally on grill rack then grill, uncovered, on direct heat 15 to 25 minutes or until internal temperature reaches 145 degrees, turning every 3 or 4 minutes with tongs. 8. Transfer pork to cutting board; tent with foil and let stand 3 minutes. 9. To serve, cut pork into thin slices; arrange on dinner plates. 10. Serve reserved sauce with pork.
Nutritional information per serving (1 pounds pork): 112 calories, 18 grams protein, 4 grams fat (32 percent calories from fat), 1.3 grams saturated fat, no carbohydrate, 56 milligrams cholesterol, 39 milligrams sodium, no fiber
Nutritional information per serving (sauce): 85 calories, no protein, 9 grams fat (97 percent calories from fat), 1.3 grams saturated fat, 0.5 gram carbohydrate, no cholesterol, 33 milligrams sodium, no fiber |
-