The family will give you a gold star when you present PORK TENDERLOIN WITH ROASTED MIXED POTATOES to them. Serve the combo with MUSTARD GREENS. Buy or make BAKED APPLES (such as Stouffer's or another brand) and SOURDOUGH BREAD. Buy a CHOCOLATE CAKE (frozen) for dessert.
Save enough pork and cake for Monday.
sweet and white potatoes, onion, Italian dressing, pork tenderloin, seasoned coating mix for pork (such as Shake 'N Bake or another brand), fresh parsley, mustard greens, baked apples (such as Stouffer's or another brand), sourdough bread, frozen chocolate layer cake.
PORK TENDERLOIN WITH ROASTED MIXED POTATOES
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: less than 1 hour; standing time: 5 minutes
- 3/4 pound sweet potatoes, peeled and cut into 1/2-inch pieces
- 1 medium onion, cut into 1-inch wedges
- 3/4 pound white potatoes, peeled and cut into 1/2-inch pieces
- 1/2 cup Italian dressing
- 1 1/2 pounds pork tenderloin
- 1 envelope seasoned coating mix for pork (such as Shake 'N Bake or another brand)
- Chopped fresh parsley for garnish
Heat oven to 450 degrees. Line a broiler pan with nonstick foil. In a large bowl, combine potatoes, onion and Italian dressing; toss to coat. Spread vegetables in pan. Bake 15 minutes.
Meanwhile, lightly moisten pork with water; coat with coating mix (discard any extra mix). Stir vegetables and place pork on top. Roast 20 minutes per pound or until meat thermometer registers 145 degrees. Remove from oven, tent with foil. Let stand 5 minutes. Slice pork and serve with vegetables. Garnish with parsley.
Per serving: 299 calories, 24 grams protein, 7 grams fat (23 percent calories from fat), 1.6 grams saturated fat, 33 grams carbohydrate, 60 milligrams cholesterol, 483 milligrams sodium, 3 grams fiber.
Monday: Heat and Eat
Use the leftover pork for PORK AND PEPPER FAJITAS. Heat a large nonstick skillet on medium-high and stir-fry 1 green bell pepper (cut into thin strips) 3 to 4 minutes. Stir in 3/4 cup salsa and 1 cup cooked leftover pork (cut into thin strips) and heat through. Spoon pork mixture onto 4 large heated fat-free flour tortillas; sprinkle with 1 cup 50 percent reduced-fat shredded jalapeno cheese. Fold ends and wrap. Serve with additional tortillas and RICE. Slice the leftover CAKE for dessert.
To heat tortillas, wrap a stack in a damp white paper towel and microwave on high (100 percent power) 30 seconds or until heated.
green bell pepper, salsa, large fat-free flour tortillas, 50 percent reduced-fat jalapeno cheese, rice.
For a different meatless meal, try DITALINI WITH ZUCCHINI AND SWEET ONIONS. Serve the flavor-packed pasta and vegetables with a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. Colorful ORANGE SECTIONS topped with shredded coconut are good for dessert.
zucchini, sweet onions (such as Vidalia), coarse salt, ditalini or other short tubular pasta, extra-virgin olive oil, garlic, dried marjoram, cayenne pepper, lettuce, tomato, crusty bread, orange sections, shredded coconut.
DITALINI WITH ZUCCHINI AND SWEET ONIONS
Servings: makes 6 servings
Prep time: 15 minutes; standing time: 30 minutes
Cook time: less than 10 minutes, plus pasta
- 4 medium zucchini, cut into 1/4-inch pieces
- 2 large sweet onions (such as Vidalia), cut into 1/3-inch pieces
- 12 ounces ditalini or other short tubular pasta
- 1 tablespoon coarse salt
- 3 tablespoons extra-virgin olive oil
- 1 or 2 cloves garlic, minced
- 3/4 teaspoon dried marjoram
- 1/4 teaspoon cayenne pepper
Toss zucchini and onions together in a bowl with the salt; let stand 30 minutes, stirring occasionally.
Meanwhile, cook pasta according to directions; reserve 1/2 cup pasta water. In a large nonstick skillet, heat oil on medium; add garlic, marjoram and cayenne pepper and cook 2 minutes or until garlic is softened. Drain zucchini and onions; wrap and squeeze dry in a clean terry towel (or other towel) to remove moisture. Add vegetables to skillet and cook 5 minutes or until softened; drain. Add 1/2 cup reserved pasta water to skillet. Drain pasta and divide among 4 plates; divide vegetables and spoon over pasta.
Per serving: 319 calories, 10 grams protein, 8 grams fat (22 percent calories from fat), 1.1 grams saturated fat, 53 grams carbohydrate, no cholesterol, 500 milligrams sodium, 4 grams fiber.
We added MEXICAN BEEF STEW to our favorites' list. Place 1 1/2 pounds well-trimmed beef stew meat (cut into 1-inch pieces) in a 4-quart or larger slow cooker. Sprinkle 1 tablespoon flour over beef and toss to coat. In a small bowl, combine 1 cup unsalted beef broth with 1 cup thick and chunky salsa and pour over beef. Cook on low for 6 hours. Add 3 medium zucchini (cut lengthwise in half, then crosswise into 3/4-inch pieces), 2 (15-ounce) cans rinsed reduced-sodium black beans and 1 cup frozen corn. Cook 1 hour on high or until zucchini is tender and stew is heated throughout. Garnish with chopped tomato, chopped fresh cilantro and reduced-fat sour cream if desired.
Serve the stew with MIXED GREENS and warmed fat-free FLOUR TORTILLAS. Sliced PEACHES are an easy dessert.
beef stew meat, flour, unsalted beef broth, thick and chunky salsa, zucchini, canned reduced-sodium black beans, frozen corn, tomato, fresh cilantro, reduced-fat sour cream, salad greens, fat-free flour tortillas, peaches.
Thursday: Kids; CHRISTMAS EVE
The kids will promise to go to bed early if you serve them PIZZA with a CHOPPED LETTUCE SALAD on the side. They'll have fun making their dessert, MIDDLE OF THE ROAD RASCALS. Fill celery sticks (2 to 3 inches long) with fat-free cream cheese. Stand animal crackers in the cheese and sprinkle with chopped nuts.
pizza, lettuce, celery, fat-free cream cheese, animal crackers, chopped nuts.
Friday: Family; CHRISTMAS
Since the big dinner is later in the day, relax with HOLIDAY MORNING FRENCH TOAST. Serve the flavorful dish with CANADIAN BACON and fresh ORANGE AND GRAPEFRUIT SECTIONS. Happy Holidays to you from your 7-Day Menu Planner!
brown sugar, butter, cinnamon, Granny Smith (or other tart apples), dried cranberries or raisins, loaf Italian bread, eggs, 1 percent milk, pure vanilla extract, Canadian bacon, fresh orange and grapefruit sections.
HOLIDAY MORNING FRENCH TOAST
Servings: Makes 12 servings
Prep time: 20 minutes; refrigeration time: 4 to 24 hours
Cook time: 50 minutes; standing time: 5 minutes
- 1 cup packed brown sugar
- 1/2 cup melted butter
- 3 teaspoons cinnamon, divided
- 3 Granny Smith (or other tart apples), peeled, cored and thinly sliced
- 1/2 cup dried cranberries (or raisins)
- 1 (1-pound) loaf Italian bread, cut into 1-inch slices
- 6 eggs
- 1 1/2 cups 1 percent milk
- 1 tablespoon pure vanilla extract
In a 9-by-13-inch baking dish, mix sugar, butter and 1 teaspoon of cinnamon. Add apples and cranberries; stir to coat well. Spread evenly in bottom of dish. Arrange slices of bread on top. In a medium bowl, mix eggs, milk, vanilla and remaining cinnamon until blended. Pour mixture over bread, soaking it completely. Cover with nonstick foil. Refrigerate 4 to 24 hours.
When ready to bake: Heat oven to 375 degrees. Bake, covered, 45 minutes. Uncover and bake 5 more minutes. Let stand 5 minutes before serving. (Optional presentation: Loosen edges with small knife; invert onto a large serving platter.)
Per serving: 329 calories, 8 grams protein, 12 grams fat (32 percent calories from fat), 6.2 grams saturated fat, 48 grams carbohydrate, 115 milligrams cholesterol, 343 milligrams sodium, 2 grams fiber.
After all the excitement, wind down with a simple meal of GRILLED FISH FILLETS (such as SeaPak or Gorton's). Alongside, serve O'BRIEN POTATOES (frozen), PEAS and CARROTS, and WHOLE-GRAIN ROLLS. Buy TAPIOCA PUDDING for dessert.
frozen fish fillets (such as SeaPak or Gorton's) to grill, frozen O'Brien potatoes, peas and carrots, whole-grain rolls, tapioca pudding.