Traditional Greek seasonings, cinnamon and mint, transform LAMB KEBABS WITH FRESH MINT into premier family fare. Serve the lamb with COUSCOUS and SNOW PEAS. Add a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD. For dessert, buy a frozen VERY BERRY PIE (such as Mrs. Smith's or another brand). Garnish with light whipped cream. Cut into 12 servings because this pie is really rich!
Save 2 kebabs and enough pie, and prepare chickpeas for Monday, if desired.
fresh mint, extra-virgin olive oil, dry red wine, lemon, cinnamon sticks, boneless lamb leg, coarse salt, black pepper, couscous, snow peas, red-tipped lettuce, sourdough bread, frozen very berry pie (such as Mrs. Smith's or another brand), light whipped cream.
LAMB KEBABS WITH FRESH MINT
Servings: makes 6 servings
Prep time: 15 minutes; marinating time: 2 to 4 hours
Cook time: 8 to 12 minutes
- For the marinade:
- 2 bunches fresh mint, divided
- 1/4 cup extra-virgin olive oil
- 1/4 cup dry red wine
- 2 tablespoons fresh lemon juice
- 4 cinnamon sticks
- For the kebabs:
- 1 1/2 pounds boneless lamb leg, trimmed and cut into 1 1/2-inch pieces
- 1/2 teaspoon coarse salt
- Ground black pepper to taste
Coarsely chop 1 bunch mint leaves to make 1/2 cup and reserve the remaining mint. In a large mixing bowl, combine the chopped mint, olive oil, wine, lemon juice and cinnamon sticks. Sprinkle lamb with salt and pepper. Add lamb to marinade and turn to coat. Cover and refrigerate 2 to 4 hours, stirring several times. Drain the lamb; discard marinade. Thread lamb onto 6 metal skewers, placing a whole mint leaf between each piece. Grill on high 8 to 12 minutes (for medium-rare to medium) or until browned, turning several times.
Per serving: 159 calories, 21 grams protein, 8 grams fat (46 percent calories from fat), 2.3 grams saturated fat, no carbohydrate, 65 milligrams cholesterol, 210 milligrams sodium, no fiber.
Monday: Heat and Eat
Use the 2 extra (leftover) kebabs for LAMB PITAS. Chop the lamb and heat. Spoon into 4 whole-wheat pitas lined with lettuce leaves.
Meanwhile, combine 1 1/2 cups finely chopped, seeded cucumber, 1 tablespoon fresh lemon juice, coarse salt and pepper to taste, and 3/4 cup fat-free plain yogurt; mix well. Divide and spoon mixture over lamb.
Serve with BAKED CHICKPEAS. Heat oven to 350 degrees. Mix 1 (15- to 19-ounce) can rinsed reduced-sodium chickpeas (garbanzo beans), 1/4 teaspoon garlic powder and 1/8 teaspoon cayenne pepper; toss to coat. Spread on a nonstick, foil-lined baking pan. Bake 45 to 50 minutes on bottom rack of oven. Shake pan every 15 minutes. Cool and serve.
Dessert is leftover PIE.
Cook rice for Tuesday and Friday.
whole-wheat pitas, lettuce, cucumbers, lemon, coarse salt, pepper, fat-free plain yogurt, canned reduced-sodium chickpeas (garbanzo beans), garlic powder, cayenne pepper.
CHEESY POBLANO RICE SOUP is perfect for the colder weather. In a large nonstick skillet, heat 2 tablespoons canola oil on medium-high. Cook 1/4 cup minced shallots and 3 poblano peppers (seeded and chopped into 1-inch pieces) 3 to 5 minutes or until tender. Stir in 3 (14-ounce) cans unsalted vegetable broth and 1 (14 1/2-ounce) can no-salt-added drained diced tomatoes; bring to boil. Add 3 cups cooked rice. Cook 2 minutes. Reduce heat to low and add 2 cups shredded 50 percent reduced-fat cheddar cheese; cook and stir until cheese is melted.
Serve with GRAPEFRUIT AND ORANGE SECTIONS (on lettuce) and CORN MUFFINS (from a mix). Finish with instant BUTTERSCOTCH PUDDING made with 1 percent milk.
canola oil, shallots, poblano peppers, canned unsalted vegetable broth, canned no-salt-added diced tomatoes, rice, 50 percent reduced-fat cheddar cheese, grapefruit and orange sections, lettuce, corn muffin mix, instant butterscotch pudding, 1 percent milk.
Slow cookers can save time and money, and THREE-BEAN CHILI saves both. Serve the soon-to-be family favorite with a crisp LETTUCE WEDGE and BAKED TORTILLA CHIPS. PINEAPPLE is a light dessert.
Save enough chili for Thursday.
lean ground beef, onions, canned reduced-sodium kidney beans, canned reduced-sodium chickpeas (garbanzo beans), canned reduced-sodium black beans, canned no-salt-added diced tomatoes with green chilies (such as Rotel), canned no-salt-added diced tomatoes, canned no-salt-added tomato sauce, garlic, chili powder, cumin, coarse salt, reduced-fat sour cream, 50 percent reduced-fat cheddar cheese, green onions, lettuce, baked tortilla chips, pineapple.
Servings: makes about 10 cups
Prep time: 10 minutes
Cook time: 6 to 8 hours on low; 3 to 4 hours on high
- 1 pound lean ground beef
- 2 medium onions, chopped
- 1 (15-ounce) can reduced-sodium kidney beans, rinsed 1 (15-ounce) can reduced-sodium chickpeas, rinsed
- 1 (15-ounce) can reduced-sodium black beans, rinsed
- 1 (10-ounce) can no-salt-added diced tomatoes with green chilies and juice (such as Rotel)
- 1 (14 1/2-ounce) can no-salt-added diced tomatoes, drained
- 1 (8-ounce) can no-salt-added tomato sauce
- 1 tablespoon minced garlic
- 1 to 2 tablespoons chili powder
- 1 teaspoon cumin
- 1 teaspoon coarse salt
- Reduced-fat sour cream, shredded 50 percent reduced-fat cheddar cheese and chopped green onions for garnish
In a large nonstick skillet, cook beef and onions on medium-high for 7 minutes or until beef is no longer pink; drain. Spoon into a 4-quart or larger slow cooker. Add beans, all tomatoes, tomato sauce, garlic, chili powder, cumin and salt; mix well. Cook on low 6 to 8 hours or on high 3 to 4 hours. Garnish with sour cream, cheese and onions.
Per cup: 208 calories, 18 grams protein, 3 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 29 grams carbohydrate, 25 milligrams cholesterol, 304 milligrams sodium, 8 grams fiber.
Line up the kids to help you prepare CHILI TACOS. Heat the leftover chili; spoon into heated taco shells. Garnish with such favorites as shredded lettuce, mild salsa and reduced-fat sour cream. Add steamed CARROTS on the side. Top fat-free CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING for dessert.
Save enough ice cream for Saturday.
taco shells, lettuce, mild salsa, reduced-fat sour cream, carrots, fat-free chocolate ice cream, marshmallow topping.
Make dinner faster than a speeding bullet with (Perdue's or another brand) frozen, fully cooked HONEY BARBECUE CHICKEN BREAST CHUNKS (or another flavor). Serve them with CORN-ON-THE-COB and deli BROCCOLI SALAD. Add CHUNKY APPLESAUCE for dessert.
Perdue's or another brand frozen honey barbecue chicken breast chunks (or another flavor), corn-on-the-cob, deli broccoli salad, chunky applesauce.
Saturday: Easy Entertaining
Invite your guests to enjoy PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES. Serve with STEAMED BROCCOLI WITH RED AND YELLOW BELL PEPPER STRIPS and WHOLE-GRAIN ROLLS. CHOCOLATE FUDGE LAYER CAKE (frozen) with leftover CHOCOLATE ICE CREAM makes a high-octane dessert.
pork tenderloin, light coconut milk, chipotle peppers in adobo sauce, canned pineapple tidbits, cilantro, reduced-sodium soy sauce, cooking spray, russet potatoes, olive oil, chorizo, broccoli, red and yellow bell peppers, whole-grain rolls, chocolate fudge layer cake (frozen).
PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES
Servings: makes 4 servings
Prep time: 15 minutes; refrigeration time: 2 to 4 hours
Cook time: 20 to 30 minutes; resting time: 3 to 5 minutes
- 1 (1-pound) pork tenderloin
- 1/2 cup light coconut milk
- 2 tablespoons chipotle peppers in adobo sauce, minced
- Juice from 1 (8-ounce) can pineapple tidbits
- 4 tablespoons minced cilantro, with extra sprigs for garnish (if desired)
- 1 tablespoon reduced-sodium soy sauce
- 1 pound russet potatoes, peeled and cubed
- 1 teaspoons olive oil
- 2 ounces chorizo, loose or in casing
Place pork in resealable plastic bag; add coconut milk, peppers, pineapple juice, cilantro and soy sauce; seal bag and toss to blend well. Refrigerate 2 to 4 hours.
Heat oven to 450 degrees. Coat a large shallow roasting pan with cooking spray. Dry potato cubes well with paper towels and toss with olive oil; spread potatoes in pan, crumble chorizo evenly over potatoes. Remove pork from marinade, discarding marinade, and pat dry with paper towels. Keeping potatoes and chorizo in a single layer, place pork in center of roasting pan.
Roast pork and potatoes for 20 to 30 minutes until internal temperature on a thermometer reads 145 degrees, stirring potatoes occasionally for even browning. Brush pork with sauce during final 5 minutes of roasting and allow the tenderloin to rest for 3 to 5 minutes before serving. Slice pork; serve potatoes alongside. Garnish with cilantro sprigs if desired.
Per serving: 281 calories, 27 grams protein, 10 grams fat (30 percent calories from fat), 3.2 grams saturated fat, 21 grams carbohydrate, 72 milligrams cholesterol, 326 milligrams sodium, 3 grams fiber.