Our family is putting PORK MEDALLIONS WITH CINNAMON COUSCOUS AND MANGO CHUTNEY on our favorites list. Serve with STEAMED FRESH ZUCCHINI, a MIXED GREENS SALAD and CRUSTY ROLLS. Buy or make BANANA PUDDING for dessert.
coarse salt, pepper, cumin, chili powder, pork tenderloin, cinnamon, butter, couscous, mango (or peach) chutney, fresh zucchini, salad greens, crusty rolls, banana pudding.
PORK MEDALLIONS WITH CINNAMON COUSCOUS AND MANGO CHUTNEY
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 10 minutes, plus couscous
- 1/4 teaspoon coarse salt
- 1 1/4 teaspoons pepper
- 2 teaspoons cumin
- 2 teaspoons chili powder
- 1 pound pork tenderloin, well-trimmed and cut into 3/4-inch pieces
- 2 1/2 cups water
- 1 teaspoon cinnamon
- 1 teaspoon butter
- 1 1/2 cups couscous
- Mango (or peach) chutney for garnish
Combine salt, pepper, cumin and chili powder; rub mixture over all surfaces of medallions. Heat broiler. Broil 6 to 8 minutes or until meat thermometer registers 145 degrees; turn once.
Meanwhile, in a large saucepan, bring water, cinnamon and butter to boil; stir in couscous. Cover, remove from heat and let stand 5 minutes. Serve medallions with couscous and chutney.
Per serving: 380 calories, 30 grams protein, 5 grams fat (11 percent calories from fat), 1.7 grams saturated fat, 52 grams carbohydrate, 62 milligrams cholesterol, 210 milligrams sodium, 4 grams fiber.
Stop by the deli for the always-popular BARBECUE ROTISSERIE CHICKEN. While you're there, add deli MACARONI SALAD and COLESLAW to your menu. Make CORNBREAD (from a mix) and slice WATERMELON for dessert.
Save enough coleslaw and watermelon for Tuesday.
deli barbecue rotisserie chicken, deli macaroni salad, deli coleslaw, cornbread mix, watermelon.
Keep it simple tonight and make PINTO BEAN CHILI. Heat 2 tablespoons olive oil in a Dutch oven on medium. Add 1 finely chopped onion; cook 7 minutes or until softened. Add 3 cloves minced garlic; cook 1 minute. Stir in 2 tablespoons chili powder, 1/4 teaspoon chipotle chili powder and 3/4 teaspoon cumin. Stir in 3 tablespoons tomato paste. Add 3 1/2 cups unsalted vegetable broth, 8 ounces frozen white kernel corn and 1 (8-ounce) can no-salt-added tomato sauce. Stir in 4 (15-ounce) cans rinsed reduced-sodium pinto beans. Cover; bring to boil. Reduce heat to medium-low and simmer about 30 minutes. Stir in a handful of chopped fresh cilantro and serve with grated reduced-fat sharp cheddar cheese, finely chopped red onion, reduced-fat sour cream and corn chips for garnish. (Adapted from "Meatless in Cowtown," Laura Samuel Meyn and Anthony Head; Running Press, 2015.)
Serve with leftover COLESLAW and add GUACAMOLE. Leftover WATERMELON is a sweet summer dessert.
olive oil, onion, garlic, chili powder, chipotle chili powder, cumin, tomato paste, unsalted vegetable broth, frozen white kernel corn, canned no-salt-added tomato sauce, canned reduced-sodium pinto beans, fresh cilantro, reduced-fat sharp cheddar cheese, red onion, reduced-fat sour cream, corn chips, guacamole.
Here come the kids for CHICKEN CALZONES. Heat oven to 400 degrees. Coat a baking sheet with cooking spray. On a lightly floured surface, roll 16 ounces of refrigerated pizza dough to form a 9-by-14-inch rectangle (1/4-inch thick). Transfer to baking sheet. Spread 1/2 cup pizza sauce, 1 cup shredded part-skim mozzarella cheese, 1 cup cooked shredded carrots and 1 (6-ounce) can drained chicken breast over half the dough. Fold other half of dough over filling. Seal edges by pressing with the tines of a fork. Prick top with fork and coat with cooking spray. Bake 20 to 25 minutes or until crust is lightly browned. Cool 5 minutes before cutting.
Add CELERY STICKS to munch on. For dessert, make a SUNSHINE LEMON SMOOTHIE. In a blender, combine 2 cups 1 percent milk, 2 cups reduced-fat lemon yogurt, 1/2 cup ice and 3 tablespoons powdered lemonade mix. Blend until mixture is smooth and creamy. Pour and drink.
cooking spray, flour, refrigerated pizza dough, pizza sauce, shredded part-skim mozzarella cheese, shredded carrots, canned chicken breast, celery sticks, 1 percent milk, reduced-fat lemon yogurt, powdered lemonade mix.
The family was always at the table on time when this MEATLOAF was on the menu. Serve this updated family favorite with BAKED POTATOES and top with reduced-fat SOUR CREAM. We had FRESH GREEN BEANS from the garden, along with my dad's specialty, homegrown TOMATOES (sliced). For dessert, PEACHES were all we wanted.
Save enough meatloaf and tomatoes and bake extra potatoes for Friday.
green bell pepper, onions, lean ground beef, ground turkey breast, eggs, bran flakes or cornflakes, canned condensed tomato soup, dried thyme, coarse salt, black pepper, potatoes to bake, reduced-fat sour cream, fresh green beans, tomatoes, peaches.
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: less than 20 minutes; standing time: 3 to 4 minutes
- 1 medium green bell pepper, chopped
- 2 medium onions, chopped
- 1 pound lean ground beef
- 1 pound ground turkey breast
- 2 egg whites
- 1 whole egg
- 5 cups bran flakes or cornflakes
- 2 (10 3/4-ounce) cans condensed tomato soup, divided
- 1 teaspoon dried thyme
- 1 teaspoon coarse salt
- Freshly ground black pepper
In a 1-quart measure, combine bell pepper and onions. Cover and microwave on high (100 percent power) 4 to 5 minutes or until softened; drain.
Meanwhile, in a large mixing bowl, combine the cooked pepper and onions, beef, turkey, egg whites, egg, cereal, 1 can of the soup, thyme, salt and pepper. Mix all ingredients together (do not over-mix). Place half the mixture on a microwave-safe baking rack or bacon rack and shape into a loaf; coat with half the remaining tomato soup. Cover with wax paper. Microwave on high 9 to 12 minutes. Remove from microwave. Cover loaf with foil and let stand 3 to 4 minutes. Slice and serve. While the first meatloaf is standing, repeat process with the other loaf; wrap and refrigerate.
Per serving: 325 calories, 31 grams protein, 8 grams fat (21 percent calories from fat), 2.5 grams saturated fat, 36 grams carbohydrate, 91 milligrams cholesterol, 803 milligrams sodium, 6 grams fiber.
Friday: Heat and Eat
Slice the leftovers for MEATLOAF SANDWICHES on whole-grain bread slathered with low-fat mayonnaise; add a lettuce leaf.
Alongside, CUCUMBER DILL POTATO SALAD is perfect. In a small bowl, combine 3/4 cup fat-free plain yogurt or fat-free sour cream, 1/2 cup seeded and diced cucumber, 2 tablespoons chopped fresh dill, 1 teaspoon light brown sugar, 1/2 teaspoon coarse salt, 1/2 teaspoon hot pepper sauce, and 1/4 teaspoon white or black pepper. Reserve half of dressing; toss the other half with diced and peeled (leftover) baked potatoes. Add SLICED (leftover) TOMATOES. Fresh PLUMS make a dandy dessert.
Save remaining half of the cucumber dill dressing for Saturday.
whole-grain bread, low-fat mayonnaise, lettuce, fat-free plain yogurt or fat-free sour cream, cucumber, fresh dill, light brown sugar, coarse salt, hot pepper sauce, white or black pepper, fresh plums.
Saturday: Easy Entertaining
Showcase your entertaining skills with your GRILLED SALMON WITH CUCUMBER DILL SAUCE (leftover). Serve the delicious combo with ROASTED RED POTATOES and STEAMED FRESH ASPARAGUS. Add BAGUETTES. For a special treat, slice MILLION-DOLLAR POUND CAKE for dessert and top it with FRESH STRAWBERRIES.
salmon to grill, red potatoes, fresh asparagus, baguettes, butter, sugar, eggs, all-purpose flour, whole milk, almond extract, pure vanilla extract, strawberries.
MILLION-DOLLAR POUND CAKE
Servings: makes 16 slices
Prep time: 20 minutes
Cook time: 1 hour and 40 minutes; cooling time: 10 to 15 minutes
- 1 pound butter, softened
- 3 cups sugar
- 6 eggs
- 4 cups all-purpose flour
- 3/4 cup whole milk
- 1 teaspoon almond extract
- 1 teaspoon pure vanilla extract
Heat oven to 300 degrees. Beat butter on medium 1 to 7 minutes (or until creamy and lighter-yellow color). Gradually add sugar, beating on medium, until a fluffy white. (Times vary according to power of mixer.) Add eggs, 1 at a time, beating just until yolk disappears. Add flour to creamed mixture, alternating with milk; begin and end with flour. Beat at low speed until just blended after each addition. (Batter should be smooth and flour should be well incorporated. If batter has lumps, stir gently with a rubber spatula.) Stir in almond extract and vanilla extract.
Pour batter into a greased and floured 10-inch tube pan. (To grease pan: Use butter or vegetable shortening, greasing every part of pan. Sprinkle with a light coating of flour over greased surface.) Bake 1 hour and 40 minutes or until a long wooden pick inserted in center of cake comes out clean. Cool in pan on wire rack 10 to 15 minutes. Remove from pan; cool completely on wire rack. (Adapted from Southern Living magazine.)
Per slice: 499 calories, 6 grams protein, 26 grams fat (45 percent calories from fat), 15.4 grams saturated fat, 62 grams carbohydrate, 132 milligrams cholesterol, 235 milligrams sodium, 1 gram fiber.