On a cold winter day, bring the family together for LEMON-HERB BEEF POT ROAST. Serve the combo meal with MIXED GREENS and WHOLE-GRAIN ROLLS.
Make CREAMY COUSCOUS PUDDING for dessert. In a medium saucepan, mix 3 cups 1 percent milk, 1/4 cup golden raisins, 1 teaspoon grated orange peel, 1 teaspoon butter and honey to taste. Bring to a boil. Add 1 cup couscous and 1 teaspoon pure vanilla extract. Remove from heat, cover and let stand 5 minutes. Serve warm with chopped pecans and a sprinkling of cinnamon.
Save enough beef, vegetables and gravy for Monday.
lemon pepper seasoning, garlic, dried basil, beef chuck pot roast, canola oil, fresh baby carrots, red potatoes, onion, cornstarch, salad greens, whole-grain rolls, 1 percent milk, golden raisins, orange, butter, honey, couscous, pure vanilla extract, pecans and cinnamon.
LEMON-HERB BEEF POT ROAST
Servings: Makes 12 to 14 servings
Prep time: 10 minutes
Cook time: about 2 1/2 to 2 3/4 hours
- 2 teaspoons lemon pepper seasoning
- 2 cloves garlic, minced
- 1 (3- to 3 1/2-pound) beef chuck pot roast
- 1 1/2 teaspoons dried basil, divided
- 1 tablespoon canola oil
- 1 cup water
- 2 cups fresh baby carrots
- 1 pound small red potatoes, halved
- 1 medium onion, cut into 6 wedges
- 2 tablespoons cornstarch dissolved in 2 tablespoons water
Combine lemon pepper seasoning, garlic and 1 teaspoon dried basil; press onto beef. Heat oil in Dutch oven over medium until hot. Brown roast on all sides; drain well. Add 1 cup water to pan; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Shake the cornstarch mixture and stir it into cooking liquid; add the remaining basil. Cook and stir 1 minute or until sauce is thickened and bubbly. Carve roast; serve with vegetables and sauce.
Per serving (for 12): 190 calories, 23 grams protein, 6 grams fat (28 percent calories from fat), 1.8 grams saturated fat, 11 grams carbohydrate, 44 milligrams cholesterol, 47 milligrams sodium, 2 grams fiber.
Monday: Heat and Eat
Use your leftovers for OPEN-FACED ROAST BEEF SANDWICHES AND GRAVY. Heat and slice the leftover beef, layer on dense white bread and spoon hot leftover gravy over all. Reheat the leftover VEGETABLES and cook some frozen GREEN BEANS alongside. Dessert is simply PEARS.
dense white bread, frozen green beans, pears.
Make SOUTHWESTERN FRITTATA for a no-meat, no-fuss meal. Position broiler rack 4 inches from heat. Heat broiler. Wrap handle (if not heat-proof) of large nonstick skillet with foil. Heat 2 teaspoons canola oil in skillet over medium-high. Add 1 (16-ounce) package frozen broccoli, corn and red peppers and 1/2 teaspoon coarse salt; cook 1 minute on medium-high. Reduce heat to medium. Pour 1 (15-ounce) carton frozen (thawed) Southwestern Style Egg Beaters (or another brand) over vegetables. Cover and cook 8 minutes, lifting edges of frittata occasionally to let liquid run under egg mixture until almost set.
Sprinkle with 4 ounces shredded 50 percent reduced-fat jalapeno cheese. Broil 1 to 2 minutes or until cheese melts. Cut into wedges and serve with salsa.
Serve with deli BEAN SOUP and a ROMAINE SALAD. Add toasted whole-grain ENGLISH MUFFINS. Lowest-calorie CHOCOLATE ICE CREAM is good for dessert.
Save enough ice cream for Wednesday.
canola oil, packaged frozen broccoli, corn and red peppers, coarse salt, frozen Southwestern Style Egg Beaters (or another brand), 50 percent reduced-fat jalapeno cheese, salsa, deli bean soup, romaine, whole-grain English muffins, lowest-calorie chocolate ice cream.
Make the kids their favorite STIR-FRY tonight, using a stir-fry mixture and any leftover vegetables, stir-fry sauce and either beef or chicken strips. Serve over RICE and add BREAD STICKS. Spoon marshmallow creme over leftover CHOCOLATE ICE CREAM for a slurpy dessert.
stir-fry mixture, stir-fry sauce, beef or chicken strips, rice, bread sticks, marshmallow creme.
We're always in the mood for a simple meal of ROTISSERIE CHICKEN. Serve the bird with frozen HASH BROWNED POTATOES, DELI COLESLAW and CRUSTY BREAD. PEACHES are dessert.
rotisserie chicken, frozen hash browned potatoes, deli coleslaw, crusty bread, peaches.
For a change of shape, try MINI MEATLOAVES tonight. Serve the loaves with BAKED POTATOES, STEAMED FRESH CARROTS and WHOLE-GRAIN ROLLS. Finish this simple meal with OATMEAL COOKIES.
cooking spray, ground turkey or chicken, onion, Italian-style bread crumbs, eggs, garlic, 50 percent reduced-fat cheddar cheese, potatoes to bake, fresh carrots, whole-grain rolls, oatmeal cookies.
Servings: Makes 12 meatloaves
Prep time: 10 minutes
Cook time: 25 to 30 minutes
- 1 1/4 pounds ground turkey or chicken
- 1/4 cup minced onion
- 2 eggs
- 1/2 teaspoon minced garlic
- 2 ounces shredded 50 percent reduced-fat cheddar cheese
Heat oven to 350 degrees. Coat a 12-cup regular-sized muffin pan with cooking spray. In a large bowl, mix together turkey or chicken, onion, bread crumbs, eggs, garlic and cheese. Fill muffin cups with scant 1/2 cup mixture. Bake 25 to 30 minutes or until no longer pink.
Per meatloaf: 102 calories, 15 grams protein, 2 grams fat (18 percent calories from fat), 0.9 gram saturated fat, 5 grams carbohydrate, 63 milligrams cholesterol, 159 milligrams sodium, no fiber.
Saturday: Easy Entertaining
Invite your favorite friends for THAI SHRIMP CURRY WITH GRAPES AND FRESH BASIL. Serve with BASMATI RICE and a BIBB LETTUCE SALAD and FLATBREAD. Sprinkle VANILLA ICE CREAM with toasted coconut for dessert.
canola oil, onion, ginger, canned unsweetened light coconut milk, unsalted chicken stock, green curry paste, peeled and deveined medium shrimp, fish sauce, red seedless grapes, lime, fresh basil, basmati rice, bibb lettuce, flatbread, vanilla ice cream, coconut.
THAI SHRIMP CURRY WITH GRAPES AND FRESH BASIL
Servings: Makes 6 servings
Prep time: 15 minutes
Cook time: less than 15 minutes
- 2 tablespoons canola oil
- 1 medium onion, chopped
- 1 tablespoon minced fresh ginger
- 1 (14-ounce) can unsweetened light coconut milk
- 3/4 cup unsalted chicken stock
- 1 to 2 tablespoons green curry paste
- 1 1/2 pounds medium shrimp, peeled and deveined
- 1 1/2 tablespoons fish sauce
- 1 1/2 cups red seedless grapes, halved
- 1 1/2 tablespoons fresh lime juice
- 1/2 cup chopped fresh basil
Heat oil in a large nonstick skillet on medium. Add onion and ginger; cook 4 minutes or until onion is softened. Add coconut milk and stock, and bring to simmer on low; cook uncovered 4 minutes or until slightly thickened. Whisk in curry paste. Add shrimp and fish sauce; cook 3 minutes or until shrimp are opaque in center. Transfer to serving dish; stir in grapes, lime juice and basil.
TIP: Look for green curry paste and fish sauce in the ethnic foods section of your supermarket.
Per serving: 207 calories, 16 grams protein, 9 grams fat (41 percent calories from fat), 2.7 grams saturated fat, 14 grams carbohydrate, 143 milligrams cholesterol, 626 milligrams sodium, 1 gram fiber.