The family will enjoy the sweet-hot flavor of PORK ROAST WITH JEZEBEL SAUCE. Alongside, ROASTED MASHED POTATOES are welcome. Bake 4 (about 2 pounds) potatoes; remove pulp, discard shells. In a large saucepan, combine 1 cup 1 percent milk, 1 tablespoon butter, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; cook over medium-low heat until warm. Remove from heat; add potatoes to pan and beat at medium speed with an electric mixer until smooth.
On the side, add steamed fresh BRUSSELS SPROUTS tossed with a little butter and dried marjoram and WHOLE-GRAIN ROLLS. Dessert is BAKED APPLE POCKETS.
Save enough pork, potatoes and apple pockets for Monday.
hot sauce, Worcestershire sauce, pepper, garlic powder, coarse salt, boneless pork loin, cooking spray, jarred apple jelly, jarred apricot-pineapple preserves, dry mustard, prepared horseradish, baking potatoes, 1 percent milk, butter, fresh brussels sprouts, dried marjoram, whole-grain rolls, refrigerated piecrusts, apples, sugar, flour, cinnamon.
PORK ROAST WITH JEZEBEL SAUCE
Servings: Makes 12 servings
Prep time: less than 10 minutes
Cook time: 20 minutes per pound; standing time: 5 minutes
- 6 tablespoons hot sauce
- 6 tablespoons Worcestershire sauce
- 1 1/2 tablespoons pepper
- 1 teaspoon garlic powder
- 1 teaspoon coarse salt
- 1 (3-pound) boneless pork loin, well-trimmed
- For the sauce:
- 1 (8- to 10-ounce) jar apple jelly
- 1 (8- to 10-ounce) jar apricot-pineapple preserves
- 2 tablespoons dry mustard
- 1 tablespoon pepper
- 1 1/2 tablespoons prepared horseradish
Heat oven to 325 degrees. Mix together hot sauce and Worcestershire sauce; set aside. Combine pepper, garlic powder and salt. Place pork in a roasting pan coated with cooking spray; brush with hot sauce mixture; sprinkle with garlic and salt mixture. Bake 20 minutes per pound or until thickest portion registers 145 degrees; shield pork with foil for the last 30 minutes of cooking. Remove from oven and let stand 5 minutes. Slice and serve with Jezebel sauce (combine jelly, preserves, dry mustard, pepper and horseradish; mix well).
Per serving: 259 calories, 21 grams protein, 8 grams fat (27 percent calories from fat), 2.5 grams saturated fat, 27 grams carbohydrate, 58 milligrams cholesterol, 236 milligrams sodium, 1 gram fiber.
BAKED APPLE POCKETS
Servings: Makes 8 servings
Prep time: 10 minutes
Cook time: 15 to 20 minutes
- 1 (15-ounce) package refrigerated piecrusts
- 2 cups peeled, diced apples
- 1/4 cup sugar
- 1 tablespoon flour
- 1 1/2 teaspoons cinnamon
Heat oven to 400 degrees. Unfold piecrusts and soften as directed on package. Press out fold lines; cut each crust into quarters, making 8 pieces. Combine apples, sugar, flour and cinnamon. Top half of each crust wedge with about 1/3 cup apple mixture. Fold untopped sides of wedges over filling. With fork, press edges to seal. Place on cookie sheet. Cut several small slits in top of each to allow steam to escape. Bake 15 to 20 minutes or until light golden. Serve warm.
Per serving: 259 calories, 2 grams protein, 14 grams fat (46 percent calories from fat), 5.9 grams saturated fat, 35 grams carbohydrate, 6 milligrams cholesterol, 276 milligrams sodium, 1 gram fiber.
Monday: Heat and Eat
Make PORK SANDWICHES tonight on whole-grain buns smeared with low-fat mayonnaise or grainy mustard. Add a beaten egg to the leftover potatoes, shape into patties, lightly coat with flour, and pan-fry in a little canola oil until browned on both sides and hot. Serve with deli COLESLAW. Warm the leftover BAKED APPLE POCKETS for dessert.
Buy enough coleslaw for Thursday.
whole-grain buns, low-fat mayonnaise or grainy mustard, egg, flour, canola oil, deli coleslaw.
Enjoy no-meat PASTA FAGIOLE tonight. Prepare 12 ounces ditalini or other small pasta according to directions; drain and set aside.
Meanwhile, heat 2 tablespoons olive oil in a large pot on medium. Add 1 clove minced garlic, 2 large chopped green bell peppers, 1 medium chopped onion and 1 cup chopped celery. Cook 10 minutes or until softened. Add 1 (16-ounce) can tomato puree with 1 can water and coarse salt and pepper to taste. Cook on low 30 minutes; add 1 (15-ounce) can rinsed reduced-sodium cannellini beans and cooked ditalini and mix well.
Serve with a LETTUCE AND TOMATO SALAD and GARLIC BREAD on the side. Scoop fat-free VANILLA ICE CREAM for dessert.
Save enough ice cream for Thursday.
ditalini or other small pasta, olive oil, garlic, green bell peppers, onion, celery, canned tomato puree, coarse salt, pepper, canned reduced-sodium cannellini beans, lettuce, tomato, garlic bread, fat-free vanilla ice cream.
Deli TUNA SALAD ON WHOLE-GRAIN TOAST is a quick meal. Serve it with deli SOUP and a packaged GREENS SALAD. For dessert, KIWIFRUIT is simple.
deli tuna salad, whole-grain bread, deli soup, packaged salad greens, kiwifruit.
Make this economical VEGETABLE-CLAM CHOWDER tonight. Prepare 1 cup elbow macaroni according to directions; drain. Rinse with cold water until cool; drain. Combine 2 1/2 cups (of 3 cups total) 1 percent milk, 1 (16-ounce) package frozen mixed vegetables (thawed and drained), 1/2 teaspoon dried thyme, 1/2 teaspoon paprika and cooked pasta in a 2-quart saucepan. Cook over medium heat until bubbles form around edge of the milk.
In a separate bowl, whisk together 1/2 cup milk and 1 1/2 teaspoons cornstarch until cornstarch dissolves. Stir mixture into soup and heat to simmering. Add 1 (6-ounce) can drained clams and simmer, stirring frequently, for 3 minutes. Add coarse salt and pepper to taste.
Serve with leftover COLESLAW and CRACKERS. Scoop leftover ICE CREAM and top with STRAWBERRIES for dessert.
Buy enough strawberries for Friday.
elbow macaroni, 1 percent milk, packaged frozen mixed vegetables, dried thyme, paprika, cornstarch, canned clams, coarse salt, pepper, crackers, strawberries.
Call it ZIPPY ZITI WITH PEAS AND CARROTS, and then call the kids to supper. Prepare 8 ounces ziti pasta according to directions and then prepare 1 (10-ounce) package frozen peas and carrots according to directions.
Meanwhile, heat 2 tablespoons canola oil in a medium saucepan. Stir in 1/2 teaspoon Italian seasoning, 1/2 cup 1 percent milk and 4 ounces 50 percent reduced-fat cheddar cheese and cook over medium until thickened. Stir in cooked vegetables and heat over medium. Place pasta in a large heated serving bowl; pour sauce over pasta and toss to coat.
Serve with a CHOPPED LETTUCE SALAD and BREAD STICKS. Make STRAWBERRY SMOOTHIES for dessert. For 2 smoothies: place 1 (6-ounce) container low-fat yogurt, 1 cup fresh strawberry halves (or frozen unsweetened whole strawberries), 3/4 cup 1 percent milk and 2 tablespoons Fiber One cereal in a blender. Cover; blend on high 10 seconds. Scrape down sides of blender. Cover; blend 20 seconds or until smooth. (Adapted from "Betty Crocker: The Big Book of Breakfast and Brunch," Betty Crocker; Houghton Mifflin Harcourt; 2014.)
ziti pasta, packaged frozen peas and carrots, canola oil, Italian seasoning, 1 percent milk, 50 percent reduced-fat cheddar cheese, lettuce, bread sticks, low-fat yogurt, fresh or frozen strawberries, Fiber One cereal.
Saturday: Easy Entertaining
Invite guests for ASIAN FLANK STEAK. Serve with RICE and SUGAR SNAP PEAS. Add a SPINACH SALAD with red onion rings.
For dessert, make BLUEBERRIES WITH LEMON CREAM. In a medium bowl, using a fork, break up 4 ounces reduced-fat cream cheese. Drain any liquid from 3/4 cup low-fat vanilla yogurt and add to cheese, along with 1 teaspoon honey. Using an electric mixer, beat at high speed until light and creamy. Stir in 2 teaspoons freshly grated lemon zest. Divide and layer lemon cream and 2 cups blueberries into 4 stemmed dessert glasses.
flank steak, sherry or apple juice, reduced-sodium soy sauce, honey, white vinegar, gingerroot, dark (toasted) sesame oil, garlic, cooking spray, rice, sugar snap peas, fresh spinach, red onion, reduced-fat cream cheese, low-fat vanilla yogurt, lemon, blueberries.
ASIAN FLANK STEAK
Servings: Makes 4 servings
Prep time: 10 minutes; marinating time: 8 hours
Cook time: less than 20 minutes
- 1 pound flank steak
- 1/4 cup sherry or apple juice
- 1/4 cup reduced-sodium soy sauce
- 1/4 cup honey
- 2 tablespoons white vinegar
- 1 tablespoon minced peeled gingerroot
- 1 teaspoon dark (toasted) sesame oil
- 2 cloves garlic, crushed
In a resealable plastic bag, combine steak, sherry or juice, soy sauce, honey, white vinegar, gingerroot, sesame oil and garlic; marinate in refrigerator 8 hours, turning occasionally. Remove steak from bag; reserve marinade.
Place steak on broiler pan coated with cooking spray and cook 8 minutes per side, basting frequently with reserved marinade. Boil remaining marinade over medium heat for 1 minute. Carve steak diagonally across grain into thin slices. Serve with warm marinade.
Per serving: 277 calories, 26 grams protein, 10 grams fat (33 percent calories from fat), 4 grams saturated fat, 20 grams carbohydrate, 53 milligrams cholesterol, 464 milligrams sodium, no fiber.