This POT ROAST reminds me of the one that my mother used to make. Serve it with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice ANGEL FOOD CAKE, top it with BLUEBERRIES and add a dollop of light whipped cream for an easy dessert.
Save enough roast, vegetables and blueberries for Monday; save enough cake for Tuesday.
flour, envelope of onion soup mix, boneless beef chuck roast, red potatoes, onion, packaged baby carrots, fresh parsley, fresh spinach, whole-grain rolls, angel food cake, blueberries, light whipped cream.
Servings: Makes 10 to 12 servings
Prep time: 10 minutes
Cook time: 2 1/2 to 3 hours; standing time: 5 minutes
- 1/4 cup flour
- 3/4 cup water
- 1 (1-ounce) envelope onion soup mix (from 2-ounce package)
- 1 (3- to 3 1/2-pound) boneless beef chuck roast
- 6 to 8 small whole red potatoes
- 1 medium onion, cut into quarters
- 1 (16-ounce) package baby carrots
- Chopped parsley for garnish
Heat oven to 325 degrees. Shake flour into large oven cooking bag; place bag in 9-by-13-inch baking pan. Add water and soup mix to bag; squeeze bag to blend sauce. Add beef to bag. Turn to coat beef with sauce. Place potatoes, onion and carrots in bag around beef. Close bag with nylon tie; cut six 1/2-inch slits in top. Bake 2 1/2 to 3 hours or until beef and vegetables are tender. Let stand 5 minutes. Remove from bag; carve meat across grain and serve with vegetables. Garnish with parsley.
Per serving (10 total): 234 calories, 28 grams protein, 6 grams fat (23 percent calories from fat), 2.2 grams saturated fat, 17 grams carbohydrate, 52 milligrams cholesterol, 234 milligrams sodium, 2 grams fiber.
Monday: Heat and Eat
Make VEGETABLE BEEF SOUP with Sunday's leftovers by chopping 2 cups beef and all of the vegetables. To soup pot, add the beef, vegetables, 5 to 6 cups lower-sodium beef broth, 1 cup frozen succotash, 1 cup cooked rice, 1 (14.5-ounce) can no-salt-added diced tomatoes, 1/4 teaspoon dried rosemary, 1/4 teaspoon dried oregano and 1/4 teaspoon dried thyme. Bring to boil; reduce heat to low, cover and simmer 30 minutes. Season to taste with coarse salt and pepper.
Serve with deli COLESLAW and CRUSTY ROLLS. For dessert, enjoy the leftover BLUEBERRIES.
lower-sodium beef broth, frozen succotash, rice, canned no-salt-added diced tomatoes, dried rosemary, dried oregano, dried thyme, coarse salt, pepper, deli coleslaw, crusty rolls.
The kids will come running for these CHICKEN FINGERS. Serve with STEAK FRIES (frozen), BABY CARROTS with DIP, and SOFT BREAD STICKS. Drizzle the leftover CAKE with STRAWBERRY SAUCE for dessert.
Prepare the lentils and the rice for Wednesday. Save enough strawberry sauce for Saturday.
panko bread crumbs, parmesan, garlic powder, coarse salt, paprika, chicken tenders, egg, butter, cooking spray, frozen steak fries, baby carrots, dip, soft bread sticks, strawberry sauce.
Servings: Makes 4 servings
Prep time: 15 minutes
Cook time: less than 15 minutes
- 2/3 cup panko bread crumbs
- 1/2 cup grated parmesan cheese
- 1/4 teaspoon garlic powder
- 1/4 teaspoon coarse salt
- 1/2 teaspoon paprika
- 1 pound chicken tenders
- 1 egg, slightly beaten
- 1 tablespoon melted butter
Heat oven to 450 degrees. Line a rimmed baking sheet with parchment paper or nonstick foil. In a resealable plastic bag, combine bread crumbs, parmesan, garlic powder, salt and paprika. Dip half the chicken into egg; place in bag, seal and shake to coat. Place chicken on baking sheet. Repeat with remaining chicken. Drizzle butter over chicken and coat with cooking spray. Bake 12 to 14 minutes, turning after 6 minutes, until internal temperature is 165 degrees.
Per serving: 251 calories, 31 grams protein, 10 grams fat (37 percent calories from fat), 4.6 grams saturated fat, 8 grams carbohydrate, 136 milligrams cholesterol, 463 milligrams sodium, 1 gram fiber.
Skip meat and enjoy LENTIL AND WILD RICE SOUP. Rinse and sort 1/2 cup lentils and combine with 3 cups water in a saucepan. Bring to boil; reduce heat to low. Cover and simmer 5 minutes. Remove from heat; let stand 1 hour. Rinse and drain. Cook 1 (6-ounce) package long-grain and wild rice blend according to directions. To the rice, add the cooked lentils, 3 cups vegetable broth, 1 (10-ounce) package frozen mixed vegetables and 1 cup 1 percent milk. Heat on medium and then ladle into bowls. Garnish with shredded 50 percent reduced-fat cheddar cheese.
Serve with a SMOKED MOZZARELLA, BOSTON LETTUCE AND MANGO CHUTNEY SANDWICH on sourdough bread. Add CUCUMBER SPEARS. For dessert, PEARS are easy.
lentils, packaged long-grain and wild rice blend, vegetable broth, frozen mixed vegetables, 1 percent milk, 50 percent reduced-fat cheddar cheese, smoked mozzarella, Boston lettuce, mango chutney, sourdough bread, cucumbers, pears.
Even a Frenchman would be impressed with FAUX CASSOULET. Heat oven to 375 degrees. In a 3-quart casserole dish, mix 1 (15- to 19-ounce) can rinsed and drained reduced-sodium black beans, 1 (15- to 19-ounce) can rinsed and drained reduced-sodium white beans and 1 (15- to 19-ounce) can rinsed and drained reduced-sodium dark red kidney beans, 1 (14-ounce) package low-fat kielbasa (diagonally sliced into 1-inch pieces), 1 (15-ounce) can no-salt-added tomato sauce, 1 1/2 cups carrots (thinly sliced), 2 small onions (thinly sliced and separated into rings), 1/2 cup lower-sodium beef broth, 2 tablespoons firmly packed light brown sugar, 1 1/2 teaspoons dried thyme and 2 cloves minced garlic. Cover and bake about 1 hour or until hot and bubbly and carrots are tender.
Serve the hearty bean and sausage combo with MIXED GREENS and a BAGUETTE. Sprinkle PEACHES with nutmeg for dessert.
canned reduced-sodium black beans, canned reduced-sodium white beans, canned reduced-sodium dark red kidney beans, packaged low-fat kielbasa sausage, canned no-salt-added tomato sauce, fresh carrots, onions, lower-sodium beef broth, light brown sugar, dried thyme, garlic, salad greens, baguette, peaches, nutmeg.
Tonight, take it easy and let a WHOLE MEAL frozen dinner (such as Skillet Sensations or another brand) come to the rescue for dinner. I added extra fresh broccoli florets to the meal, a packaged SALAD and GARLIC BREAD. How about a scoop of fat-free CHOCOLATE ICE CREAM for dessert?
Save enough ice cream for Saturday.
Skillet Sensations frozen whole meal (or another brand), fresh broccoli, packaged salad, garlic bread, fat-free chocolate ice cream.
Saturday: Easy Entertaining
Invite guests for CHILI-RUBBED PORK CHOPS WITH PINEAPPLE SALSA. Serve with RICE, GRILLED ZUCCHINI and SOURDOUGH BREAD. For dessert, drizzle leftover STRAWBERRY SAUCE over leftover ICE CREAM.
chili powder, light brown sugar, garlic powder, onion powder, coarse salt, pork loin chops, fresh or canned pineapple, fresh jalapeno pepper, lime, rice, zucchini, sourdough bread.