Sunday: Family
The family will enjoy the wonderful aroma and delicious taste of ROASTED PORK LOIN WITH APPLES AND CINNAMON. On the side, enjoy BAKED SWEET POTATOES and ROASTED BRUSSELS SPROUTS, MIXED GREENS and DINNER ROLLS. For dessert, enjoy a small amount of STRAWBERRY ICE CREAM.
Plan
Save enough pork and bake extra potatoes for Monday.
Shopping List
boneless pork loin roast, olive oil, black pepper, ground ginger, nutmeg, cinnamon, dry white wine (or unsalted chicken broth), honey, lemon, apples, sweet potatoes to bake, Brussels sprouts, mixed greens, dinner rolls, strawberry ice cream.
ROASTED PORK LOIN WITH APPLES AND CINNAMON
Servings: makes 8 servings
Prep time: 20 minutes
Cook time: about 40 minutes; Standing time: 10 minutes
- 2 pounds boneless pork loin roast
- 1 tablespoon olive oil
- 1 teaspoon black pepper
- 1 teaspoon each ground ginger, nutmeg, cinnamon, each divided
- 1/2 cup dry white wine (or unsalted chicken broth)
- 1/4 cup honey
- 1 tablespoon fresh lemon juice
- 2 apples, cored, peeled and sliced into wedges
Heat oven to 350 degrees. Dry pork with paper towels. Rub pork with olive oil, pepper and 1/2 teaspoon each ginger, nutmeg and cinnamon. In a small bowl, mix together the other half of the spices with the wine (or chicken broth), honey, juice and apple wedges. Roast pork in a shallow pan for 40 minutes (or 20 minutes per pound), until internal temperature is 145. Remove from oven; let stand about 10 minutes before slicing. Meanwhile, simmer apple mixture in a small saucepan 10 minutes or until apples are tender; stir in any pork roast juices. Serve sliced pork with apples and sauce.
Per serving: 245 calories, 23 grams protein, 10 grams fat (35% calories from fat), 3.1 grams saturated fat, 16 grams carbohydrate, 64 milligrams cholesterol, 47 milligrams sodium, 2 grams fiber.
Monday: Heat and Eat
Slice and heat the leftover PORK and serve with ROASTED PARSNIPS AND CARROTS: Heat oven to 400 degrees. Cut 6 parsnips and 6 carrots into 1/4-inch slices. Transfer to medium bowl and toss with 1 tablespoon extra-virgin olive oil, coarse salt and freshly ground black pepper until lightly coated. Spread in a single layer on half-sheet pan. Cook 15 minutes, then flip over and spread flat again. Cook 10 more minutes, then turn off oven and leave in oven until crispy, another 5 or 10 minutes. (Adapted from "Cooking Smarter," Jeremy Scheck, HarperCollins.)
Add CORNBREAD from mix. CHOCOLATE PUDDING is your dessert.
Shopping List
parsnips, carrots, extra-virgin olive oil, coarse salt, pepper, cornbread mix, chocolate pudding.
Tuesday: Meatless
PASTA SKILLET WITH TOMATOES AND BEANS is easy and has great flavor. Add a ROMAINE SALAD and GARLIC BREAD. Fresh ORANGE SECTIONS are a light dessert.
Shopping List
angel hair pasta, olive oil, tomato, garlic, fresh basil, pepper, canned reduced-sodium chickpeas, Asiago cheese, balsamic vinegar, romaine, garlic bread, orange sections.
PASTA SKILLET WITH TOMATOES AND BEANS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 5 minutes, plus pasta
- 6 ounces angel hair pasta
- 2 teaspoons olive oil
- 2 cups chopped tomato
- 2 cloves minced garlic
- 12 to 16 fresh basil leaves, chopped
- 1/4 teaspoon pepper
- 1 (15 1/2-ounce) can rinsed reduced-sodium chickpeas
- 1/2 cup grated Asiago cheese (2 ounces)
- 2 tablespoons balsamic vinegar
Cook pasta according to directions; drain. Heat oil in a large nonstick skillet on medium-high heat. Add tomato and garlic; cook 2 minutes. Add cooked pasta, basil, pepper and chickpeas; cook 2 minutes. Spoon into a large serving bowl; stir in cheese and vinegar.
Per serving: 344 calories, 15 grams protein, 9 grams fat (23% calories from fat), 2.9 grams saturated fat, 52 grams carbohydrate, 13 milligrams cholesterol, 410 milligrams sodium, 6 grams fiber.
Wednesday: Budget
Save money a delicious way with SWEET AND SPICY GLAZED CATFISH. We liked it with CORN ON THE COB, GREEN BEANS with toasted PECANS and WHOLE-GRAIN BREAD. Make dessert easy with KIWIFRUIT.
Shopping List
catfish fillets, coarse salt, black pepper, orange marmalade, lemon, paprika, garlic, cayenne pepper, orange, cooking spray, corn on the cob, green beans, pecans, whole-grain bread, kiwifruit.
SWEET AND SPICY GLAZED CATFISH
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 8 to 10 minutes
- 4 catfish fillets (about 6 ounces each)
- 1/2 teaspoon coarse salt, divided
- 1 teaspoon black pepper, divided
- 3 tablespoons orange marmalade
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon paprika
- 1/4 teaspoon lemon zest (yellow part only)
- 1/4 teaspoon minced garlic
- 1/4 teaspoon cayenne pepper
- Lemon and orange wedges
Heat broiler. Rinse fish and pat dry. Season each fillet with 1/8 teaspoon salt and 1/4 teaspoon pepper. In a small bowl, combine marmalade, lemon juice, paprika, lemon zest, garlic and cayenne pepper. Spread mixture onto top of each fillet. Arrange fillets on a rack coated with cooking spray in a broiler pan. Broil 6 inches from heat 8 to 10 minutes or until opaque throughout. Serve immediately with fruit wedges.
Per serving: 202 calories, 28 grams protein, 5 grams fat (22% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 99 milligrams cholesterol, 322 milligrams sodium, no fiber.
Thursday: Express
Yum, yum is the description of SAUCY ITALIAN-STYLE CHICKEN THIGHS: In a 4-quart or larger slow cooker, arrange 12 skinless, boneless chicken thighs (about 3 pounds). In a medium bowl, combine 1 (14-ounce) can diced tomatoes with basil, garlic and oregano (with liquid), 1 (6-ounce) can no-salt-added tomato paste with Italian seasoning, 1/2 cup chopped onion, 1 tablespoon minced garlic, 1 teaspoon dried Italian seasoning, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper; mix well. Pour over chicken. Cover and cook on high for 1 hour; reduce heat to low and cook 4 to 5 hours or until chicken is tender. Serve it over BROWN RICE to soak up some of the flavorful sauce. Add an ARUGULA SALAD and ITALIAN BREAD. For dessert, miniature CUPCAKES are good.
Shopping List
skinless, boneless chicken thighs, canned diced tomatoes with basil, garlic and oregano, no-salt-added tomato paste with Italian seasoning, onion, garlic, dried Italian seasoning, coarse salt, pepper, brown rice, arugula, Italian bread, miniature cupcakes.
Friday: Kids
Remember your childhood and let the kids help prepare HOT DOGS IN CRESCENTS. Heat oven to 425 degrees. Roll lowest-sodium and -fat hot dogs in refrigerated crescent rolls. Place on baking sheet; bake 10 to 12 minutes or until golden. Serve them with MUSTARD and PICKLE RELISH. Add deli CARROT SALAD. For dessert, top FRESH PINEAPPLE with SHREDDED COCONUT.
Shopping List
lowest-sodium, lowest-fat hot dogs, refrigerated crescent rolls, mustard, pickle relish, deli carrot salad, fresh pineapple, shredded coconut.
Saturday: Easy Entertaining
Invite guests for LAMB KEBABS. In a large resealable plastic bag, combine 2 1/2 pounds lamb cubes (1 1/2 inch), 1/4 cup olive oil and 4 fresh rosemary sprigs. Chill 3 hours. Remove lamb; discard marinade. Divide lamb among 8 metal skewers. Alternate lamb with red onion quarters (using 2 onions), 1-inch green bell pepper pieces (1 pepper), fresh mushrooms (1/2 pound), lemon slices (1 lemon) and canned pineapple chunks (1 cup). Sprinkle kebabs with 1 teaspoon coarse salt. Grill, covered, on medium-high heat 5 minutes on each side. Serve the kebabs with RICE PILAF, fresh ZUCCHINI and a BIBB LETTUCE SALAD and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.
Shopping List
lamb for kebabs, olive oil, fresh rosemary, red onion, green bell pepper, fresh mushrooms, lemon, canned pineapple chunks, coarse salt, rice pilaf, fresh zucchini, Bibb lettuce, crusty rolls, fruit tarts.