health

7 Day Menu Planner for July 09, 2017

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | July 9th, 2017

Sunday: Family

For a special family meal, serve STEAK AU POIVRE WITH MUSHROOM SAUCE, along with MASHED POTATOES, STEAMED FRESH ZUCCHINI and DINNER ROLLS. Make or buy a PEACH COBBLER for dessert and top it with a dab of VANILLA ICE CREAM.

Plan

Save 2 steaks and prepare 3 extra cups mashed potatoes for Monday.

Shopping List

boneless steaks (your choice), coarse salt, cracked black pepper, butter, olive oil, sliced fresh mushrooms, shallots, dried thyme, dry vermouth or white wine or unsalted chicken broth, potatoes to mash, fresh zucchini, dinner rolls, peach cobbler, vanilla ice cream.

STEAK AU POIVRE WITH MUSHROOM SAUCE

Servings: makes 4 servings, plus 2 extra steaks

Prep time: 15 minutes

Cook time: 6 to 14 minutes for steaks; less than 10 minutes for sauce

  • 6 (6- to 8-ounce), 3/4-inch-thick boneless steaks (your choice)
  • 1 teaspoon coarse salt, divided
  • 2 teaspoons cracked black pepper
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 12 ounces sliced fresh mushrooms
  • 1/2 cup finely chopped shallots
  • 1/2 teaspoon dried thyme
  • 1 cup dry vermouth or white wine (or unsalted chicken broth)

Sprinkle half the salt and all the pepper over the steaks. In a large skillet, heat butter and olive oil on medium. Add steaks; cook over medium heat 6 to 14 minutes, turning once or twice (depending on type) for medium-rare to medium. Remove steak to a platter; cover to keep warm. To same skillet, add mushrooms, shallots, thyme and remaining salt; cook and stir over medium-high heat for 5 minutes or until mushrooms are golden. Add vermouth, wine or broth, deglazing pan; simmer to reduce liquid to half. Spoon sauce over 4 steaks. Reserve 2 steaks for later.

Per serving: 334 calories, 39 grams protein, 14 grams fat (39 percent calories from fat), 5.3 grams saturated fat, 7 grams carbohydrate, 106 milligrams cholesterol, 528 milligrams sodium, 2 grams fiber.


Monday: Heat and Eat

Use leftover steak for BEEF AND POTATO QUESADILLAS. Chop 2 leftover steaks; set aside. Combine leftover mashed potatoes, 1/2 cup chopped red bell pepper and 1/2 teaspoon garlic powder. Microwave on high (100 percent power) for 3 minutes or until hot. Add steak and mix well. Divide mixture and spread on half of 4 (10-inch) fat-free flour tortillas to within 1/2 inch of edge. Sprinkle each tortilla with 1/4 cup shredded Mexican-blend cheese. Fold over and coat both sides with cooking spray. Heat a large nonstick skillet on medium-high; add 2 tortillas (coated side down) and cook 4 to 5 minutes on each side or until golden and crispy. Repeat with 2 more quesadillas.

Serve with your favorite SALSA, along with deli CARROT SALAD. Fresh BLUEBERRIES are your dessert.

Plan

Save enough carrot salad for Friday. Cook Tuesday's rice tonight.

Shopping List

red bell pepper, garlic powder, fat-free flour tortillas, shredded Mexican-blend cheese, cooking spray, salsa, deli carrot salad, blueberries.


Tuesday: Budget

Control food costs with FRIED RICE. Heat 1 tablespoon peanut oil in large nonstick skillet or wok on medium-high. Add 1 clove minced garlic; stir-fry 30 seconds. Add 1 cup (about 4 ounces) thinly sliced napa cabbage, 3/4 cup fresh or frozen peas (thawed) and 1/3 cup diced ham (or other cooked meat). Stir-fry 30 seconds. Add 4 cups chilled cooked rice, 1/3 cup sliced green onions and 1 tablespoon low-sodium soy sauce. Stir-fry 2 minutes. Push rice to one side of skillet. Pour in 3 lightly beaten eggs. Cook, without stirring, for 30 seconds. Continue stir-frying by combining eggs with rice mixture, until eggs are thickened and no visible liquid egg remains. Spoon onto serving platter and garnish with sliced onion tops.

Serve with a SPINACH SALAD and SESAME BREAD STICKS. Enjoy APRICOTS for dessert.

Shopping List

peanut oil, garlic, napa cabbage, fresh or frozen peas, diced ham or other cooked meat, rice, green onions, low-sodium soy sauce, eggs, fresh spinach, sesame bread sticks, apricots.


Wednesday: Express

For a quick meal, make deli SEAFOOD SALAD SANDWICHES on WHOLE-WHEAT ENGLISH MUFFINS, topped with LETTUCE. Serve with TOMATO BASIL SOUP and CRACKERS. Slice WATERMELON for dessert.

Shopping List

deli seafood salad, whole-wheat English muffins, lettuce, tomato basil soup, crackers, watermelon.


Thursday: Meatless

"Yum, yum, good!" will be the response to ONION PIE. Serve with STEAMED FRESH BROCCOLI and SLICED TOMATOES. Cool off with a small serving of STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

refrigerated piecrust, butter, sweet onion (such as Vidalia), packaged reduced-fat cream cheese, egg, 1 percent milk, coarse salt, hot sauce, fresh broccoli, tomatoes, strawberry ice cream.

ONION PIE

Servings: makes 6 wedges

Prep time: 15 minutes

Cook time: 45 minutes; standing time: 10 minutes

  • 1 refrigerated piecrust (from a 15-ounce package)
  • 1 tablespoon butter
  • 2 cups chopped sweet onion (such as Vidalia)
  • 1 (8-ounce) package softened reduced-fat cream cheese
  • 1 egg
  • 1/2 cup 1 percent milk
  • 1/2 teaspoon coarse salt
  • Dash of hot sauce

Heat oven to 350 degrees. Place crust in a 9-inch pie plate as directed; set aside. Melt butter in a large nonstick skillet on medium. Add onion; cook 5 to 7 minutes or until softened, but not browned, stirring occasionally. Spoon onion into pie crust. In a medium bowl, beat cheese and egg with electric mixer until smooth. Blend in milk, salt and hot sauce. Pour mixture over onion. Bake 45 minutes or until set. Let stand 10 minutes before serving.

Per wedge: 298 calories, 8 grams protein, 20 grams fat (60 percent calories from fat), 11 grams saturated fat, 23 grams carbohydrate, 68 milligrams cholesterol, 547 milligrams sodium, 1 gram fiber.


Friday: Kids

Bring on KIWIFRUIT PEANUT BUTTER WRAPS for kids' night. For 1 serving: Spread a small fat-free flour tortilla with peanut butter. Top the nearest half of the tortilla with about 2 tablespoons of whipped cream cheese and diced kiwifruit. Roll up like a burrito and enjoy. Serve with leftover CARROT SALAD. OATMEAL COOKIES are dessert.

Shopping List

small fat-free tortillas, peanut butter, whipped cream cheese, kiwifruit, oatmeal cookies.


Saturday: Easy Entertaining

It's simple, and it's good: two reasons to invite friends for SPANISH CHICEN SKILLET. Serve with BROWN RICE, fresh GREEN BEANS, MIXED SALAD GREENS and SOURDOUGH BREAD. Buy a CHEESECAKE and top with FRESH RASPBERRIES for dessert.

Shopping List

flour, paprika, garlic powder, coarse salt, thyme, pepper, boneless skinless chicken breasts, olive oil, green bell pepper, onion, canned no-salt-added diced tomatoes, no-salt-added chicken broth, crushed red pepper, brown rice, fresh green beans, mixed salad greens, sourdough bread, cheesecake, fresh raspberries.

SPANISH CHICKEN SKILLET

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1/4 cup flour
  • 2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1 teaspoon thyme
  • 1/4 teaspoon pepper
  • 6 (5- to 6-ounce) boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 large green bell pepper, cut into thin strips
  • 1 large onion, cut into 1/2-inch wedges
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1/2 cup no-salt-added chicken broth
  • 1/2 teaspoon crushed red pepper

In a pie plate, mix together flour, paprika, garlic powder, salt, thyme and pepper. Coat chicken with 2 tablespoons of mixture, reserving the rest. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove from skillet; cover to keep warm. Add bell pepper and onion; cook and stir 8 minutes or until softened. Stir in tomatoes, broth and remaining flour mixture. Bring to boil, stirring frequently. Add red pepper. Return chicken and accumulated liquid to skillet. Reduce heat to low, cover and simmer 10 minutes or until chicken is cooked through.

Per serving: 261 calories, 32 grams protein, 8 grams fat (30 percent calories from fat), 1.5 grams saturated fat, 13 grams carbohydrate, 91 milligrams cholesterol, 506 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for July 02, 2017

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | July 2nd, 2017

Sunday: Family

For a simple summer meal on family day, buy a smoked TURKEY BREAST and serve it with deli BROCCOLI SALAD. Make your own MACARONI SALAD and add CRUSTY BREAD. COCONUT CAKE is dessert.

Plan

Save enough turkey, macaroni salad and cake for Monday.

Shopping List

smoked turkey breast, deli broccoli salad, homemade macaroni salad, crusty bread, coconut cake.


Monday: Heat and Eat

Use the leftover turkey to make an alternative to a popular dish with this easy COBB SALAD SUPREME WITH TURKEY AND BEETS. Add leftover MACARONI SALAD and WHOLE-GRAIN ROLLS on the side. Cut some leftover CAKE for dessert.

Shopping List

romaine, chicken breast (if desired), pickled beets, Holland-style whole onions, bacon, crumbled blue cheese, egg, light vinaigrette or Caesar salad dressing, garlic croutons (if desired), whole-grain rolls.

COBB SALAD SUPREME WITH TURKEY AND BEETS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: for the bacon; chilling time: up to 4 hours

  • 4 cups packed (6 ounces) shredded romaine lettuce
  • 1 cup diced leftover cooked turkey (or cooked chicken breast, if desired)
  • 3/4 cup sliced and drained pickled beets
  • 1/3 cup drained Holland-style whole onions
  • 1/3 cup crumbled, cooked bacon or bacon bits
  • 1/3 cup crumbled blue cheese
  • 1 chopped hard cooked egg
  • 1/3 cup prepared light vinaigrette or Caesar salad dressing
  • Garlic croutons (optional)

Divide lettuce evenly among 4 individual serving plates or bowls. Arrange diced turkey in a row down center of the lettuce. Arrange beets and onions in rows on each side of diced turkey. Top with bacon, blue cheese and chopped egg. Cover and refrigerate up to 4 hours, if desired. To serve, drizzle with dressing and top with croutons, if desired.

Per serving: 238 calories, 20 grams protein, 13 grams fat (49 percent calories from fat), 4.5 grams saturated fat, 10 grams carbohydrate, 96 milligrams cholesterol, 977 milligrams sodium, 2 grams fiber.


Tuesday: Kids

The kids will enjoy MEXICAN TORTILLA SOUP. Brown 1 pound lean ground beef and drain. Add 2 (16-ounce) jars of chunky salsa, 2 (14-ounce) cans no-salt-added beef broth and 1 cup frozen corn (thawed). Bring to a boil. Reduce heat to low; simmer 5 minutes or until heated through. Serve, topped with crushed baked tortilla chips.

Add CHEESE TOAST and a CHOPPED LETTUCE SALAD. SLICED CANTALOUPE is good for dessert.

Shopping List

lean ground beef, chunky salsa, no-salt-added beef broth, frozen corn, baked tortilla chips, bread and cheese for toast, lettuce, cantaloupe.


Wednesday: Meatless

WHOLE-WHEAT PASTA PRIMAVERA is packed with nutrients and fiber and makes a flavorful no-meat meal. Serve it with MIXED GREENS and GARLIC BREAD. PAPAYA is just right for dessert.

Shopping List

whole-wheat or multigrain spaghetti, teriyaki marinade or sauce or all-purpose Asian sauce, dry sherry, canola or chili oil, fresh asparagus, carrot, onion, yellow squash, sliced fresh mushrooms, dark or roasted sesame oil, mixed salad greens, garlic bread, papaya.

WHOLE-WHEAT PASTA PRIMAVERA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus spaghetti

  • 8 ounces whole-wheat or multigrain spaghetti
  • 1/3 cup teriyaki marinade or sauce (or all-purpose Asian sauce)
  • 1 tablespoon dry sherry
  • 2 tablespoons water
  • 2 tablespoons canola or chili oil (see Note)
  • 3/4 pound fresh asparagus, cut diagonally in 2-inch pieces
  • 1 medium carrot, cut into matchstick pieces
  • 1 medium onion, sliced
  • 1 yellow squash, cut into matchstick pieces
  • 8 ounces sliced fresh mushrooms
  • 1 tablespoon dark or roasted sesame oil

Cook spaghetti according to package directions; drain.

Meanwhile, combine teriyaki marinade, sherry and water. Heat oil in a large nonstick skillet or wok on medium-high; add asparagus, carrot and onion; stir-fry 2 minutes. Add squash; stir-fry 1 minute. Add mushrooms; stir-fry 2 minutes longer. Add teriyaki marinade mixture; cook, stirring, until sauce comes to a boil. Stir in cooked pasta to combine. Remove from heat and stir in sesame oil; serve immediately.

Note: Use chili oil for a spicier flavor.

Per serving: 376 calories, 16 grams protein, 12 grams fat (27 percent calories from fat), 1 gram saturated fat, 53 grams carbohydrate, no cholesterol, 848 milligrams sodium, 9 grams fiber.


Thursday: Express

Make dinner quick with CORNED BEEF-WICH WITH HORSERADISH SLAW. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and prepared vinaigrette accented with prepared horseradish. Serve with BAKED CHIPS and DILL PICKLES. How about NECTARINES for dessert?

Shopping List

corned beef, dark rye or pumpernickel bread, packaged coleslaw mix, red bell pepper, prepared vinaigrette, prepared horseradish, baked chips, dill pickles, nectarines.


Friday: Budget

Economical TURKEY TACO SKILLET is a good way to protect the food budget. In a large nonstick skillet, cook 1 pound ground turkey 5 minutes or until no longer pink; drain. Add 1 (10 3/4-ounce) can condensed tomato soup, 1 cup picante sauce, 1/2 cup water, 8 corn tortillas (cut into 1-inch pieces) and 1/2 cup shredded 50 percent light cheddar cheese. Cover and cook on low for 5 minutes or until hot. Top with another 1/2 cup cheese and serve.

Add STEAMED FRESH BROCCOLI and a ROMAINE SALAD. PEACHES make a good dessert.

Shopping List

ground turkey, canned condensed tomato soup, picante sauce, corn tortillas, shredded 50 percent light cheddar cheese, fresh broccoli, romaine, peaches.


Saturday: Easy Entertaining

Entertain friends and serve them TILAPIA ON MUSHROOM AND ARTICHOKE COUSCOUS. Serve with SNOW PEAS, a RED-TIP LETTUCE SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

sliced white or crimini mushrooms, jars of quartered marinated artichoke hearts, couscous, instant minced onion, coarse salt, tilapia fillets, tomatoes, fresh parsley, snow peas, red tip lettuce, baguettes, fruit tarts.

TILAPIA ON MUSHROOM AND ARTICHOKE COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 pound fresh sliced white or crimini mushrooms
  • 2 (6-ounce) jars quartered marinated artichoke hearts, undrained
  • 1 1/2 cups water
  • 1 cup couscous
  • 1 tablespoon instant minced onion
  • 1/2 teaspoon coarse salt
  • 4 (4- to 6-ounce) tilapia fillets
  • 1 1/2 cups coarsely chopped fresh tomatoes
  • Chopped fresh parsley for garnish

In a large nonstick skillet, combine mushrooms, undrained artichoke hearts, water, couscous, instant onion and salt. Arrange fillets over mixture; top with tomatoes. Bring to a boil; reduce heat to low and simmer, covered, 10 to 12 minutes or until couscous absorbs liquid and fish is opaque throughout. Sprinkle with chopped fresh parsley and serve immediately.

Per serving: 372 calories, 33 grams protein, 9 grams fat (20 percent calories from fat), 0.8 gram saturated fat, 47 grams carbohydrate, 57 milligrams cholesterol, 558 milligrams sodium, 7 grams fiber.

health

7 Day Menu Planner for June 25, 2017

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | June 25th, 2017

Sunday: Family

For a special family day, prepare GRILLED PORK TENDERLOIN. Season a 1-pound pork tenderloin with coarse salt and pepper. Mix together 1/4 cup mustard and 3 tablespoons apricot preserves. Grill pork on medium for about 15 minutes, turning several times, or until internal temperature reaches 155 degrees; brush with mustard mixture the last few minutes. Remove from grill and tent with foil; let stand 5 minutes and then slice.

Serve with BROWN RICE and BAGUETTES. Enjoy SLICED CUCUMBERS and ONIONS in Italian dressing. Make or buy a PEACH COBBLER for dessert.

Plan

Save enough cobbler for Monday.

Shopping List

pork tenderloin, coarse salt, pepper, mustard, apricot preserves, brown rice, baguettes, cucumbers, onions, Italian dressing, peach cobbler.


Monday: Budget

Keep food costs down with tasty QUICK GREEK STEW. Heat a large nonstick skillet on medium-high and cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain. Stir in 1 (15-ounce) can no-salt-added tomato sauce, 1 teaspoon cumin, 1/2 teaspoon coarse salt, 1/2 teaspoon dried oregano and 1/2 teaspoon cinnamon. Cover and cook 3 minutes. Add 1 (5- or 6-ounce) package fresh baby spinach leaves; cover and cook 3 minutes or until spinach wilts.

Serve over COUSCOUS and garnish with toasted pine nuts. Add a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Heat the leftover COBBLER for dessert.

Plan

Marinate Tuesday's beef overnight.

Shopping List

lean ground beef, canned no-salt-added tomato sauce, cumin, coarse salt, dried oregano, cinnamon, packaged fresh baby spinach, couscous, pine nuts, lettuce, whole-grain rolls.


Tuesday: Family

Gather the family and celebrate the Fourth of July with SALSA BRISKET. Serve with CORN-ON-THE-COB, BAKED BEANS, COLESLAW and CRUSTY ROLLS.

Keep the festivities going with STAR-TOPPED BLUEBERRY PARFAITS. Cut a 10 3/4-ounce frozen low-fat poundcake loaf into 14 slices (1/4 inch thick); refreeze remaining cake. Spread 7 slices with 1/4 cup red fruit jelly or jam (any flavor); top with 7 plain slices. Trim and discard crusts of the 7 "sandwiches." With a 1 1/4-inch star cookie cutter, cut a shape from 4 sandwiches; set aside. Cut sandwich trimmings and remaining whole sandwiches into 3/4-inch squares.

Into 4 (8-ounce) parfait or wine glasses, place half the cake squares, 1 cup (2 cups total) fresh blueberries and 9 ounces low-fat vanilla yogurt (from 2 (6-ounce) containers), dividing equally. Top with remaining cake squares and 1 cup blueberries. Spoon dollops of remaining yogurt on top of each parfait; top with a star and serve.

Plan

Save enough brisket and buy enough blueberries for Wednesday.

Shopping List

beef brisket, coarse salt, pepper, garlic powder, light brown sugar, Worcestershire sauce, chipotle or other salsa, corn-on-the-cob, baked beans, coleslaw, crusty rolls, poundcake loaf, any flavor red fruit jelly or jam, fresh blueberries, low-fat vanilla yogurt.

SALSA BRISKET

Servings: makes 16 servings (3 ounces cooked weight)

Prep time: about 15 minutes; marinating time: overnight

Cook time: 5 to 6 hours

  • 1 (5-pound) trimmed beef brisket
  • Coarse salt and pepper to taste
  • 1/2 cup light brown sugar
  • 1 tablespoon garlic powder
  • 1/2 cup Worcestershire sauce
  • 2 cups chipotle or other salsa

Season brisket with salt, pepper and garlic powder. In a small bowl, mix together brown sugar, Worcestershire sauce and salsa; spread over brisket. Cover and refrigerate overnight.

Heat oven to 300 degrees. Place brisket and marinade in a heavy pot. Bake, covered, 5 to 6 hours or until tender. Slice meat across grain and serve.

Per serving: 224 calories, 29 grams protein, 6 grams fat (27 percent calories from fat), 2.3 grams saturated fat, 11 grams carbohydrate, 88 milligrams cholesterol, 248 milligrams sodium, no fiber.


Wednesday: Heat and Eat

Enjoy yesterday's brisket in today's BRISKET SANDWICHES (use whole-grain buns). Add deli POTATO SALAD and SLICED LETTUCE AND TOMATOES to the meal. Leftover BLUEBERRIES are good for dessert.

Shopping List

whole-grain buns, deli potato salad, lettuce, tomatoes.


Thursday: Meatless

ZITI WITH CHARD gives a new flavor to pasta. Serve the slightly salty-flavored greens and pasta combo with SALAD GREENS and GARLIC BREAD. Fresh PLUMS are a light dessert.

Shopping List

ziti or other short tube-shaped pasta, olive oil, Swiss chard, garlic, grape tomatoes, kalamata olives, lemon, coarse salt, black pepper, Romano or parmesan cheese, salad greens, garlic bread, fresh plums.

ZITI WITH CHARD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 2 minutes, plus pasta

  • 8 ounces ziti or other short tube-shaped pasta
  • 2 tablespoons olive oil
  • 8 cups coarsely chopped Swiss chard leaves
  • 4 cloves garlic, minced
  • 2 cups halved grape tomatoes
  • 1/4 cup chopped kalamata olives
  • 2 tablespoons fresh lemon juice
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup shaved fresh Romano or parmesan cheese

Cook pasta according to directions; drain. Heat oil in a large nonstick skillet on medium-high. Add chard and garlic; cook 2 minutes. Combine chard mixture, pasta, tomatoes, olives, lemon juice, salt and pepper, tossing well. Top with cheese and serve.

Per serving: 353 calories, 11 grams protein, 11 grams fat (29 percent calories from fat), 1.9 grams saturated fat, 53 grams carbohydrate, 3 milligrams cholesterol, 724 milligrams sodium, 4 grams fiber.


Friday: Kids

Tell the kids they are having MUFFIN HEADS for dinner and watch them smile. Top each toasted English muffin half with a thin layer of spaghetti sauce and slices of 50 percent light cheddar cheese; broil until cheese is melted. Top with a silly vegetable face using halved red bell pepper rings (for the mouth), baby corn (for the nose), sliced black olives (for the eyes) and julienne carrots (for the hair).

Continue the fun with APPLE PIE IN A BOWL for dessert. In a small bowl, spoon alternating layers of chunky applesauce, vanilla low-fat yogurt and crumbled gingersnaps; dust with cinnamon.

Shopping List

English muffins, spaghetti sauce, 50 percent light cheddar cheese, red bell peppers, baby corn, black olives, carrots, chunky applesauce, vanilla low-fat yogurt, gingersnaps, cinnamon.


Saturday: Easy Entertaining

You'll want to invite special friends over to enjoy CUMIN AND MUSTARD RACK OF LAMB AND WHITE BEAN SALAD. Serve it with BOSTON LETTUCE SALAD and SOURDOUGH BREAD. CHEESECAKE WITH FRESH RASPBERRIES is an outstanding dessert.

Shopping List

racks of lamb, Dijon mustard, whole cumin seeds, coarse salt, pepper, canned no-salt-added butter beans, celery, red chili pepper, sweet Peppadew peppers, fresh basil, lemon, extra-virgin olive oil, Boston lettuce, sourdough bread, cheesecake, fresh raspberries.

CUMIN AND MUSTARD RACK OF LAMB AND WHITE BEAN SALAD

Servings: makes 8 servings (2 ribs each serving)

Prep time: about 10 minutes

Cook time: about 25 minutes; standing time for lamb: 5 minutes

  • 2 frenched lamb racks (about 2 pounds each)
  • 2 tablespoons Dijon mustard
  • 2 tablespoons whole cumin seeds
  • 2 teaspoons coarse salt
  • 1 teaspoon pepper
  • For the salad:
  • 2 (15-ounce) cans no-salt-added butter beans
  • 3 celery ribs, thinly sliced
  • 1 small red chili pepper, thinly sliced
  • 1/4 cup sliced sweet Peppadew peppers (see Note)
  • 3 tablespoons chopped fresh basil, plus more for garnish
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil

Carefully trim top layer of fat from lamb racks. Rub each rack with mustard. Sprinkle each rack with 1 tablespoon cumin, 1 teaspoon salt and 1/2 teaspoon pepper. Heat gas grill to high; scrape grates clean and brush with oil. Place racks on grill, fat-side down; cook until browned and racks can be easily flipped, about 5 minutes. Flip racks; grill about 5 minutes more. Reduce heat to medium; cover and cook racks about 15 minutes more, or until internal temperature reaches 145 degrees for medium-rare. Remove to clean plate; let rest 5 minutes. Carve racks into chops, carefully slicing between each bone.

For the salad: In a large bowl, combine beans, celery, chili pepper, Peppadew peppers, basil, lemon juice and oil; toss to combine. Top with extra basil and serve with lamb.

Note: According to Chowhound, "Cherry tomato–size, maraschino-red Peppadews are often available hulled, seeded and pickled in brine. ... They stay pretty crisp in the pickle brine, and the hot ones are about as spicy as pickled jalapenos, though with enough natural sweetness to balance the burn." Look for them in the pickle aisle at the supermarket.

Per serving: 323 calories, 33 grams protein, 13 grams fat (35 percent calories from fat), 3.5 grams saturated fat, 20 grams carbohydrate, 82 milligrams cholesterol, 648 milligrams sodium, 5 grams fiber.

Next up: More trusted advice from...

  • Wife of a Disabled Veteran Fights a Battle of Her Own
  • Delicious Dessert Tastes Best Shared With Company
  • Hospice Volunteer Stunned by Family's Generous Gift
  • Environmentally Smart Gardening
  • Gardening by Design
  • Small but Mighty Bulbs
  • LEAD STORY -- There Are Rules
  • LEAD STORY -- They're Lovin' It
  • LEAD STORY -- The Passing Parade
UExpressLifeParentingHomePetsHealthAstrologyOdditiesA-Z
AboutContactSubmissionsTerms of ServicePrivacy Policy
©2022 Andrews McMeel Universal