Treat the family like royalty and serve them GARLIC HERB ROAST PORK. Add MASHED POTATOES, FRESH BROCCOLI SPEARS, a RED-TIP LETTUCE SALAD and DINNER ROLLS. Top fat-free VANILLA ICE CREAM with STRAWBERRIES for dessert.
Save enough pork and strawberries for Monday and enough ice cream for Tuesday.
boneless pork loin center roast, garlic, coarse salt, fresh or dried sage, fresh or dried rosemary, freshly ground black pepper, olive oil, potatoes for mashing, broccoli, red-tip lettuce, dinner rolls, fat-free vanilla ice cream, strawberries.
GARLIC HERB ROAST PORK
Servings: Makes 7 servings (3 ounces cooked weight)
Prep time: 10 minutes
Cook time: about 30 minutes; standing time: 10 minutes
- 1 (2-pound) boneless pork loin center roast
- 4 cloves garlic, crushed
- 2 teaspoons coarse salt
- 1 tablespoon minced fresh sage (or 2 teaspoons dried)
- 2 teaspoons minced fresh rosemary leaves (or 1 teaspoon dried)
- 3/4 teaspoon freshly ground black pepper
- 1 tablespoon olive oil
Heat oven to 450 degrees. Pat pork dry with paper towels; place in shallow roasting pan. In small bowl, stir together garlic, salt, sage, rosemary, pepper and olive oil to make a paste. Rub garlic paste over all surfaces of pork loin. Place in oven; roast for 15 minutes. Turn oven temperature down to 300 degrees and roast for 15 to 20 minutes. When internal temperature of roast is 145 degrees, remove from oven, tent loosely with foil and let rest about 10 minutes before slicing to serve. (Recipe developed by Chef Bruce Aidells.)
Per serving: 195 calories, 23 grams protein, 10 grams fat (49 percent calories from fat), 3.5 grams saturated fat, 1 gram carbohydrate, 59 milligrams cholesterol, 583 milligrams sodium, no fiber.
Monday: Heat and Eat
Warm the leftover PORK SLICES for an easy meal. Toss cooked green peas (frozen) with RICE and stir in some chopped fresh mint. Add WHOLE-GRAIN ROLLS. Leftover STRAWBERRIES are dessert.
frozen green peas, rice, fresh mint, whole-grain rolls.
Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups cooked diced chicken (from a rotisserie chicken or other cooked chicken) and 2 cups (1 pint) tabbouleh from the deli. Toss them both with a ranch salad kit (or another flavor) using only half the salad dressing. Mix in chopped toasted walnuts. Serve with WHOLE-GRAIN BREAD. Scoop leftover ICE CREAM for dessert.
cooked chicken, deli tabbouleh, ranch salad kit (or another flavor), toasted walnuts, whole-grain bread.
My New Jersey friend, Gwynn Galvin, has a slow cooker-inspired SALSA VERDE CHICKEN that's tasty and will save you money. Serve the easy entree over hot cooked RICE. Add deli COLESLAW and GARLIC BREAD. How about PEACHES for dessert?
boneless skinless chicken thighs, packet less-sodium taco seasoning mix, jar salsa verde, cilantro, avocado, rice, deli coleslaw, garlic bread, peaches.
GWYNN GALVIN'S SALSA VERDE CHICKEN
Servings: Makes 6 servings
Prep time: 15 minutes
Cook time: 7 hours
- 2 pounds trimmed, boneless skinless chicken thighs (cut into chunks)
- 1 (16-ounce) jar salsa verde
- 1-ounce packet less-sodium taco seasoning mix
- Chopped cilantro and diced avocado for garnish
In a large bowl, combine chicken and seasoning mix; toss to coat. Arrange in a 4-quart or larger slow cooker. Spoon salsa verde over chicken. Cook 7 hours on low. Garnish with cilantro and avocado.
Per serving: 227 calories, 25 grams protein, 9 grams fat (37 percent calories from fat), 2.4 grams saturated fat, 8 grams carbohydrate, 141 milligrams cholesterol, 575 milligrams sodium, no fiber.
Keep that slow cooker working with LENTIL AND VEGETABLE STEW. Serve with MIXED GREENS and SOURDOUGH BREAD. Instant VANILLA PUDDING, made with 1 percent milk and sprinkled with nutmeg, is an easy dessert.
dried lentils, acorn squash, no-salt-added or regular marinara sauce, green bell pepper, baking potato, onion, garlic, frozen cut green beans, olive oil, salad greens, sourdough bread, instant vanilla pudding, 1 percent milk, nutmeg.
LENTIL AND VEGETABLE STEW
Servings: Makes 14 cups (3 1/2 quarts)
Prep time: 15 minutes
Cook time: about 8 hours on low
- 1 1/2 cups dried lentils
- 3 cups water
- 1 small acorn squash (about 1 1/4 pounds), peeled, seeded and cut into 1-inch pieces
- 2 cups no-salt-added marinara sauce or regular marinara sauce
- 1 medium green bell pepper, cut into 1-inch pieces
- 1 medium baking potato, cut into 1-inch pieces
- 1 small onion, chopped
- 1 teaspoon minced garlic
- 1 (10-ounce) package frozen cut green beans
- 1 tablespoon olive oil
- 1/2 cup water (if needed)
Combine lentils and 3 cups water in a 4-quart or larger slow cooker. In a large bowl, combine squash, marinara sauce, bell pepper, potato, onion and garlic; mix well. Add to slow cooker. Cook on low 7 hours; add green beans and oil. If too thick, stir in 1/2 cup water. Cook 1 more hour or until lentils and vegetables are done.
Per cup: 131 calories, 8 grams protein, 1 gram fat (9 percent calories from fat), 0.1 gram saturated fat, 24 grams carbohydrate, no milligrams cholesterol, 56 milligrams sodium, 5 grams fiber.
HAM, PROVOLONE AND PINEAPPLE MELT will satisfy kids and adults, too. Spread one side of 8 slices whole-grain bread with 4 teaspoons butter. Place 4 slices bread, buttered-side down, on griddle. Add 4 thin slices provolone cheese, 4 well-drained pineapple rings and 4 thin slices ham. Add second slices of bread, buttered-side up. Cook over medium, 3 to 4 minutes per side, or until bread is toasted and cheese is melted.
Serve with VEGETARIAN BAKED BEANS. Dip APPLE SLICES in VANILLA YOGURT for dessert.
whole-grain bread, butter, provolone cheese, pineapple rings, sliced ham, vegetarian baked beans, apples, vanilla yogurt.
Saturday: Easy Entertaining
Invite guests for SKILLET SHRIMP SCAMPI. Cook 12 ounces angel hair pasta according to directions; drain. In a large nonstick skillet, heat 2 teaspoons olive oil over medium. Add 2 pounds uncooked, peeled and deveined shrimp and 2/3 cup bottled herb and garlic marinade (such as Lawry's). Cook 3 to 5 minutes or until shrimp turn pink; stir often. Stir in 1/4 cup thinly chopped green onions. Toss with pasta and serve immediately.
Add SUGAR SNAP PEAS and BAGUETTES. ALMOND COOKIES served with RASPBERRY SORBET is the perfect dessert.
angel hair pasta, olive oil, uncooked peeled and deveined shrimp, bottled herb and garlic marinade (such as Lawry's), green onions, sugar snap peas, baguettes, almond cookies, raspberry sorbet.