Make family day extra-special with ROASTED LAMB on the menu. Heat oven to 325 degrees. Crush or finely chop 1 tablespoon fennel seeds. Combine seeds with 1 teaspoon minced garlic, 2 teaspoons finely chopped lemon zest (yellow part only), 1 teaspoon coarse salt and 1/2 teaspoon pepper; mix well. Rub mixture on 1 (4- to 5-pound) boneless leg of lamb. Place on rack in roasting pan. Bake 1 1/4 to 1 1/2 hours or until lamb's internal temperature is 145 to 150 degrees. Remove; cover loosely with foil and let stand for 10 minutes. Slice and serve.
Add your ROASTED ROSEMARY POTATOES, GREEN BEANS, MIXED GREENS and WHOLE-GRAIN BREAD. Buy CHOCOLATE ECLAIRS for dessert.
Save enough lamb for Monday.
fennel seeds, garlic, lemon, coarse salt, pepper, boneless leg of lamb, rosemary, potatoes, green beans, mixed salad greens, whole-grain bread, chocolate eclairs.
Be money-wise by using some of the leftover lamb for LAMB CHILI. Top it with tangy plain yogurt. Serve it with a LETTUCE WEDGE and CORNBREAD (from a mix). For dessert, sprinkle PEACHES with cinnamon.
Save enough chili for Friday.
canola oil, onion, celery, canned reduced-sodium kidney beans, no-salt-added tomato sauce, chili powder, coarse salt, dried oregano, dried basil, sugar, salsa or picante sauce, plain yogurt, lettuce, cornbread mix, peaches, cinnamon.
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: about 35 minutes
- 2 teaspoons canola oil
- 1 medium onion, chopped
- 1 cup thinly sliced celery
- 2 cups chopped cooked (leftover) lamb
- 1 (15-ounce) can reduced-sodium kidney beans with liquid
- 2 (8-ounce) cans no-salt-added tomato sauce
- 1 tablespoon chili powder
- 1/2 teaspoon coarse salt
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried basil
- 2 teaspoons sugar
- 1 cup salsa or picante sauce
Heat canola oil in a large nonstick skillet on medium-high. Add onion and celery and cook 6 minutes or until softened; drain. Add lamb, beans, tomato sauce, chili powder, salt, oregano, basil, sugar and salsa or picante sauce. Bring to boil; reduce heat to low; simmer 20 to 30 minutes, and serve.
Per serving: 171 calories, 15 grams protein, 5 grams fat (25 percent calories from fat), 1.4 grams saturated fat, 18 grams carbohydrate, 34 milligrams cholesterol, 352 milligrams sodium, 5 grams fiber.
Make a delicious no-meat dinner, RAVIOLI WITH PESTO, in no time. Toss hot cheese ravioli (refrigerated or frozen) with pesto and garnish with freshly grated parmesan. Add a SPINACH SALAD and GARLIC BREAD. Enjoy PEARS for dessert.
refrigerated or frozen cheese ravioli, pesto, parmesan, fresh spinach, garlic bread, pears.
Treat your little heroes to SUPER DOGS WITH AVOCADO RELISH on WHOLE-GRAIN BUNS. Serve with baked TORTILLA CHIPS. Try FRESH ORANGE SECTIONS for dessert.
red bell pepper, onion, cider vinegar, sugar, coarse salt, cayenne pepper, Hass avocado, lowest-sodium, lowest-fat hot dogs, whole-grain hot dog buns, brown mustard if desired, baked tortilla chips, oranges.
SUPER DOGS WITH AVOCADO RELISH
Servings: makes 8 hot dogs with buns
Prep time: 10 minutes
Cook time: 5 minutes
- 3/4 cup chopped red bell pepper
- 2 tablespoons finely chopped onion
- 2 tablespoons cider vinegar
- 1 tablespoon sugar
- 1/2 teaspoon coarse salt
- Dash cayenne pepper if desired
- 1 ripe diced Hass avocado (about 8 ounces)
- 8 lowest-sodium, lowest-fat hot dogs
- 8 whole-grain hot dog buns
- Brown mustard if desired
For the relish: In a small bowl, combine bell pepper, onion, vinegar, sugar, salt and cayenne pepper; mix well. Gently stir in avocado.
Meanwhile, cook hot dogs according to directions. Spread cut sides of buns with mustard if desired. Place hot dogs in buns; spoon relish on top and serve.
Per hot dog with bun and relish: 277 calories, 9 grams protein, 15 grams fat (46 percent calories from fat), 4.4 grams saturated fat, 29 grams carbohydrate, 20 milligrams cholesterol, 837 milligrams sodium, 5 grams fiber.
Make it quick and tasty with New Orleans-style dirty rice (such as Zatarain's or another brand). Serve with deli COLESLAW and BAGUETTES. CHUNKY APPLESAUCE is a light dessert.
New Orleans-style dirty rice (such as Zatarain's or another brand), deli coleslaw, baguettes, chunky applesauce.
Friday: Heat and Eat
Heat the leftover CHILI and serve it over COUSCOUS. (Thin chili with water or broth if too thick.) Add MIXED SALAD GREENS and WHOLE-GRAIN ROLLS. Sliced KIWIFRUIT makes a simple dessert.
couscous, mixed salad greens, whole-grain rolls, kiwifruit.
Saturday: Easy Entertaining
Serve your guests flavorful CHICKEN PICCATA over NOODLES. Add a BIBB LETTUCE SALAD and CRUSTY ROLLS on the side. For dessert, MINT CHOCOLATE COOKIES with CHOCOLATE ICE CREAM is a chocolate lover's dream.
flour, coarse salt, cracked black pepper, chicken cutlets, olive oil, butter, dry white wine, unsalted chicken broth, lemons, baby spinach, capers, parsley, noodles, bibb lettuce, crusty rolls, mint chocolate cookies, chocolate ice cream.
Servings: makes 4 servings
Prep time: 20 minutes
Cook time: less than 10 minutes
- 3 tablespoons flour
- 1/4 teaspoon coarse salt
- 1/4 teaspoon cracked black pepper
- 1 pound chicken cutlets
- 2 tablespoons olive oil
- 2 tablespoons butter, divided
- 1/4 cup dry white wine
- 1 1/2 cups unsalted chicken broth
- 4 lemon slices
- 1 cup baby spinach
- 1/4 cup rinsed capers
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped parsley
In a shallow container, combine flour, salt and pepper. Lightly coat chicken pieces in mixture; reserve remaining flour mixture. In a large nonstick skillet, heat olive oil and 1 tablespoon butter on medium-high. Cook chicken 2 minutes on each side until browned. Remove to plate and keep warm.
Add wine to skillet; boil 1 minute, scraping any brown bits. Combine reserved flour mixture and broth, stirring until smooth; add to skillet. Bring to boil. Reduce heat to medium-low and add lemon slices and reserved chicken to skillet. Simmer 3 to 4 minutes or until sauce has thickened and chicken is cooked through. Stir in spinach, capers, lemon juice and remaining butter. Cook 1 minute or until spinach is wilted and butter is melted. Sprinkle with parsley and serve.
Per serving: 285 calories, 25 grams protein, 16 grams fat (51 percent calories from fat), 5.3 grams saturated fat, 6 grams carbohydrate, 88 milligrams cholesterol, 590 milligrams sodium, 1 gram fiber.