For family day, serve your own ROASTED TURKEY BREAST and GRAVY along with APPLE CINNAMON RICE and GREEN PEAS (frozen). Add MIXED GREENS SALAD and CRUSTY BREAD. For dessert, ANGEL FOOD CAKE and fat-free CHOCOLATE ICE CREAM are a perfect pair.
Save enough turkey and cake for Monday and enough turkey and ice cream for Tuesday.
turkey breast to roast, gravy, butter, cinnamon, apples, walnuts, onion, celery, brown rice, apple juice, coarse salt, frozen green peas, mixed greens, crusty bread, angel food cake, fat-free chocolate ice cream.
Servings: makes 10 servings
Prep time: about 15 minutes
Cook time: less than 15 minutes, plus rice and walnuts
- 1 tablespoon butter
- 1 teaspoon cinnamon
- 2 medium apples, unpeeled, cored and chopped
- 1 cup toasted walnuts, coarsely chopped
- 1/2 cup chopped onion
- 1/2 cup sliced celery
- 3 cups cooked brown rice (cooked in equal parts water and apple juice)
- 1/4 cup water
- 1/2 teaspoon coarse salt
In a large skillet, heat butter and cinnamon on medium-high until butter is melted. Add apples, walnuts, onion and celery; cook 12 minutes or until vegetables are softened. Stir in cooked rice, water and salt. Heat through and serve.
Per serving: 175 calories, 4 grams protein, 9 grams fat (46 percent calories from fat), 1.6 grams saturated fat, 21 grams carbohydrate, 3 milligrams cholesterol, 114 milligrams sodium, 3 grams fiber.
Monday: Heat and Eat
TURKEY CORN CHOWDER makes good use of leftover turkey. Mix together and heat (on medium) 2 (10 3/4-ounce) cans condensed cream of potato soup, 2 soup cans 1 percent milk, 1 (11-ounce) can no-salt-added rinsed corn, 1 1/2 cups chopped (cooked leftover) turkey and 1/2 teaspoon dried tarragon. Ladle into bowls.
Add a SPINACH SALAD with red onion rings on the side and SESAME BREAD STICKS. Serve leftover CAKE with SLICED PEACHES for dessert.
Save enough peaches for Wednesday.
canned condensed cream of potato soup, 1 percent milk, canned no-salt-added corn, dried tarragon, fresh spinach, red onion, sesame bread sticks, sliced peaches.
For a quick meal, BLACK BEANS AND RICE fills the bill. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1 (10-ounce) package refrigerated chopped onions and cook about 4 minutes or until softened. Add 1 cup quick rice with 1 cup water; bring to boil. Cover, remove from heat and let stand 5 minutes. Return to low heat and add 1 (1.31-ounce) package sloppy Joe seasoning mix and 1 (15-ounce) can reduced-sodium black beans (rinsed). Cook until hot. Stir in some leftover chopped turkey and serve.
Add a packaged CAESAR SALAD and warmed CORN TORTILLAS. Leftover ICE CREAM is good for dessert.
canola oil, refrigerated chopped onions, quick rice, sloppy Joe seasoning mix, canned reduced-sodium black beans, packaged Caesar salad, corn tortillas.
ITALIAN POT ROAST WITH RED WINE SAUCE is easy on the budget and packed with flavor. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Leftover PEACHES are a simple dessert.
red potatoes, baby carrots, onion, brown gravy mix, flour, Italian seasoning, celery salt, lean boneless beef chuck roast, dry red wine or unsalted beef broth, dried parsley flakes, salad greens, whole-grain rolls.
ITALIAN POT ROAST WITH RED WINE SAUCE
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: 8 hours on low
- 1 1/2 pounds medium red potatoes, cut into 1-inch pieces
- 1/2 pound baby carrots
- 1 large onion, thickly sliced, separated into rings, divided
- 2 (0.87- to 1.2-ounce) packages brown gravy mix
- 1 1/2 tablespoons flour
- 2 1/2 teaspoons Italian seasoning
- 1/2 teaspoon celery salt
- 2 to 2 1/2 pounds lean boneless beef chuck roast, well-trimmed
- 1/2 cup water
- 1/2 cup dry red wine or unsalted beef broth
- 1 tablespoon dried parsley flakes
In a 4-quart or larger slow cooker, place potatoes, carrots and half the onion slices. Combine gravy mixes, flour, Italian seasoning and celery salt in a small bowl. Sprinkle half of mixture over beef. Turn beef and sprinkle with remaining seasoning mixture; cut beef into 8 to 10 chunks. Place in cooker and top with remaining onion slices. Combine water and wine and pour over all. Cover and cook on low for 8 hours or until beef is no longer pink and vegetables are tender. Add parsley flakes; stir. Remove beef and vegetables to serving platter. Spoon some sauce over all. Serve remaining sauce on the side.
Per serving: 338 calories, 33 grams protein, 7 grams fat (19 percent calories from fat), 2.6 grams saturated fat, 31 grams carbohydrate, 58 milligrams cholesterol, 566 milligrams sodium, 4 grams fiber.
The kids will learn their letters with ALPHABET BEAN SOUP. Add canned reduced-sodium black beans (rinsed) to canned alphabet soup for extra fiber. Prepare according to soup directions. Serve with PEANUT BUTTER SANDWICHES on whole-grain bread. (Don't forget to cut off the crusts!) How about CELERY STICKS with some DIP to munch on? For dessert, enjoy ANIMAL COOKIES, of course!
canned reduced-sodium black beans, canned alphabet soup, peanut butter, whole-grain bread, celery sticks, dip, animal cookies.
Try no-meat but "meaty" MUSHROOM CHILI. Mix together 3 (8-ounce) packages sliced crimini mushrooms, 1 (15-ounce) can reduced-sodium kidney beans (rinsed), 2 (8-ounce) cans no-salt-added tomato sauce, 1 1/2 cups hot water and 1 (1.25-ounce) package less-sodium chili seasoning mix. Bring to boil over medium-high heat. Reduce heat to low and simmer 15 minutes, stirring occasionally, or until mushrooms are tender and flavors are blended.
Serve with a LETTUCE WEDGE with sliced hard-cooked eggs and CORNBREAD (from a mix). Slice KIWIFRUIT for dessert.
sliced crimini mushrooms, canned reduced-sodium kidney beans, no-salt-added tomato sauce, packaged less-sodium chili seasoning mix, lettuce, eggs, cornbread mix, kiwifruit.
Saturday: Easy Entertaining
TARRAGON SHRIMP WITH EASY RISOTTO will delight your guests. Add a ROMAINE SALAD and FRENCH BREAD to round out the meal. Buy FRUIT TARTS for dessert.
large shrimp, lemons, olive oil, garlic, dried tarragon, coarse salt, butter, onion, Arborio rice, canned unsalted chicken broth, frozen peas, parmesan cheese, romaine, French bread, fruit tarts.
TARRAGON SHRIMP WITH EASY RISOTTO
Servings: makes 4 servings
Prep time: 15 minutes; refrigeration time: 15 to 30 minutes
Cook time: about 22 minutes for rice and 3 minutes for shrimp; standing time: 1 minute
- 1 pound large shrimp, cleaned and deveined, tails on
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried tarragon
- 1/4 teaspoon coarse salt
- 1 tablespoon butter
- 1/3 cup chopped onion
- 2/3 cup uncooked Arborio rice
- 1 (14-ounce) can unsalted chicken broth
- 1 cup frozen peas, thawed
- 1/4 cup freshly grated parmesan cheese
- Lemon wedges for garnish
Pat shrimp dry with paper towels. Place in resealable plastic bag set in shallow dish. In small bowl, combine juice, oil, garlic, tarragon and salt. Add to bag; seal and turn to coat. Refrigerate 15 to 30 minutes.
Meanwhile, in medium saucepan, melt butter on medium. Add onion; cook about 5 minutes or until softened; stir occasionally. Add rice; cook and stir 2 more minutes. Carefully stir in broth. Bring to boil; reduce heat, simmer uncovered, 15 minutes or until rice is tender but firm and risotto is creamy. Remove from heat. Stir in peas. Let stand 1 minute. Stir in parmesan. Set aside.
Heat a large nonstick skillet on medium. Add shrimp and marinade to skillet. Cook 3 minutes on medium or until shrimp are opaque, stirring frequently. Serve shrimp with risotto; garnish with lemon wedges. (Adapted from "Better Homes and Gardens: Calorie-Smart Meals," Jan Miller, editor; Meredith Corporation, 2015.)
Per serving: 312 calories, 22 grams protein, 9 grams fat (27 percent calories from fat), 3.3 grams saturated fat, 33 grams carbohydrate, 155 milligrams cholesterol, 566 milligrams sodium, 3 grams fiber.