health

7 Day Menu Planner for January 27, 2019

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Sweeten up family time with HONEY-DILL CHICKEN on the menu. Heat oven to 400 degrees. Line a baking sheet with foil. In a small bowl, combine 1/3 cup honey and 1/3 cup Dijon mustard. Stir in 1 teaspoon freshly grated orange peel and 2 tablespoons chopped fresh dill. Cut 1 (2 1/2- to 3-pound) chicken into quarters. Place skin side down on baking sheet. Brush sauce on top of chicken; coat well and turn. Gently pull back skin and coat with sauce. Replace skin and brush with remaining sauce. Bake 30 minutes or until internal temperature reaches 165 degrees.

Serve with TWO-POTATO FRIES: Heat oven to 400 degrees. Cover a baking sheet with nonstick foil. Cut 3/4 pound of Yukon gold and 3/4 pound of sweet potatoes into lengthwise wedges (about 8 wedges per potato). Place in a large bowl and toss with 1 tablespoon canola oil, 1/4 teaspoon paprika, and coarse salt and pepper to taste. Spread potatoes on baking sheet and bake 25 minutes; turn and bake 10 to 15 minutes longer or until tender.

Add GREEN BEANS and WHOLE-GRAIN ROLLS. Top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Tuesday.

Shopping List

honey, Dijon mustard, orange, fresh dill, whole chicken or chicken quarters, Yukon gold and sweet potatoes, canola oil, paprika, coarse salt, pepper, green beans, whole-grain rolls, angel food cake, strawberry ice cream.

Monday: Kids

Everyone can help make CHEESY PIZZA POCKETS for dinner tonight. Serve with a CHOPPED LETTUCE SALAD. For dessert, let the kids be in charge of ready-to-bake CHOCOLATE CHIP COOKIES.

Shopping List

lean ground beef, onion, coarse salt, pepper, part-skim shredded mozzarella cheese, pizza sauce, flour, refrigerated pizza crust, lettuce, ready-to-bake chocolate chip cookies.

CHEESY PIZZA POCKETS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 18 to 22 minutes

  • 3/4 pound lean ground beef
  • 1/3 cup chopped onion
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup (2 ounces) part-skim shredded mozzarella cheese
  • 1/2 cup pizza sauce
  • Flour as needed
  • 1 (10-ounce) can refrigerated pizza crust

Heat oven to 425 degrees. In a large nonstick skillet, cook beef and onion over medium heat for 6 to 8 minutes or until beef is no longer pink; drain well. Season with salt and pepper; stir in cheese and sauce. On a lightly floured surface, unroll pizza dough; cut into 6 sections. Divide and spoon filling into center of each section. Bring together 4 corners of each rectangular section, pinching to seal. Loosely close straight edges of dough to form pockets. (It's not necessary to seal edges completely.) Carefully transfer to ungreased baking sheet. Bake 12 to 14 minutes or until golden; serve.

Per serving: 259 calories, 18 grams protein, 9 grams fat (32 percent calories from fat), 3 grams saturated fat, 25 grams carbohydrate, 39 milligrams cholesterol, 551 milligrams sodium, 1 gram fiber.

Tuesday: Meatless

We're crazy about inexpensive, high-flavor PORTABELLA BURGERS. Just brush the big mushrooms with a little olive oil and broil them 3 to 5 minutes per side. Serve them on toasted kaiser rolls spread with low-fat mayonnaise. For a change, sprinkle grated mozzarella over the "burgers." Add lettuce if desired. Serve with POPPY SEED NOODLES on the side. (Cook no-yolk noodles and toss with butter and poppy seeds.) Add fresh BROCCOLI. Why not have leftover ICE CREAM for dessert?

Shopping List

whole portabella mushrooms, olive oil, kaiser rolls, low-fat mayonnaise, grated mozzarella, lettuce if desired, no-yolk noodles, butter, poppy seeds, fresh broccoli.

Wednesday: Budget

Pretend you're Irish and enjoy LAMB WITH POMEGRANATE AND CILANTRO-MINT SAUCE for dinner. Add COUSCOUS, a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Make instant LEMON PUDDING (with 1 PERCENT MILK) for dessert.

Plan

Save enough stew for Thursday.

Shopping List

ground turmeric, coarse salt, lamb shanks, onions, unsalted beef stock, fresh mint, cilantro, extra-virgin olive oil, apple cider vinegar, garlic, pomegranate arils, couscous, romaine, whole-grain rolls, instant lemon pudding, 1 percent milk.

LAMB WITH POMEGRANATE AND CILANTRO-MINT SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 7 to 8 hours on low

  • 2 teaspoons ground turmeric
  • 1 1/2 teaspoons coarse salt, divided
  • 3 (20-ounce) lamb shanks, trimmed
  • 2 medium onions, chopped
  • 1/3 cup unsalted beef stock
  • 1/2 cup loosely packed fresh mint leaves
  • 1/2 cup loosely packed cilantro leaves
  • 2 tablespoon hot water
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 1 clove garlic
  • 1/2 cup pomegranate arils

Sprinkle turmeric and 1 teaspoon salt evenly over lamb. Place lamb, thick meaty side down, in a 5- to 6-quart slow cooker. Add the onions and stock. Cover; cook on low 7 to 8 hours or until lamb is tender. Place mint and cilantro in a food processor; pour water over the herbs. Add oil, vinegar, garlic and remaining salt; process 20 seconds or until smooth. Transfer lamb and onion to a platter; discard cooking liquid in cooker. Remove lamb meat from bones; discard bones. Drizzle herb mixture over lamb and sprinkle with arils. (Adapted from "Everyday Slow Cooker," Oxmoor House.)

Per serving: 360 calories, 41 grams protein, 18 grams fat (44 percent calories from fat), 4.2 grams saturated fat, 8 grams carbohydrate, 125 milligrams cholesterol, 614 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

Warm the leftover LAMB STEW for a quick meal. Serve it with RICE. Add a GREEN SALAD and SOURDOUGH BREAD. Finish with PINEAPPLE CHUNKS garnished with toasted COCONUT.

Shopping List

rice, salad greens, sourdough bread, pineapple chunks, coconut.

Friday: Express

So what if you're caught in traffic? Dinner will still be quick tonight with CORNY CLAM CHOWDER on the menu. Prepare 2 (10 3/4-ounce) cans condensed Manhattan clam chowder (the red one) according to directions. Add 1 (11-ounce) can drained Mexican-style corn; heat and eat. Serve with GRILLED CHEESE SANDWICHES on PUMPERNICKEL BREAD. Add DILL PICKLES. For dessert, halve KIWIFRUIT and eat it with a spoon.

Shopping List

condensed Manhattan clam chowder, canned Mexican-style corn, cheese, pumpernickel bread, dill pickles, kiwifruit.

Saturday: Easy Entertaining

Make guests feel welcome when you serve ROASTED SALMON WITH RED POTATOES for dinner tonight. Add steamed fresh SUGAR SNAP PEAS, a RED-TIPPED LETTUCE SALAD sprinkled with crumbled GORGONZOLA CHEESE, and WHOLE-GRAIN ROLLS.

HOT BANANAS WITH TOASTED PECANS are a special dessert: Heat oven to 450 degrees. Coat a jelly-roll pan with nonstick foil. In a small bowl, combine 1/3 cup light brown sugar, 1/4 cup fresh lemon juice, 1 tablespoon butter and 1/4 teaspoon cinnamon. Cut 4 large ripe, firm bananas in half lengthwise. Place bananas cut sides up on pan. Bake 4 minutes. Drizzle sugar mixture evenly over bananas and sprinkle with 1/4 cup toasted pecans. Bake 3 more minutes. Cut each banana piece into thirds crosswise. Serve with VANILLA ICE CREAM. Drizzle extra sauce over ice cream.

Shopping List

canola oil, orange, white wine vinegar, fresh dill, capers, red potatoes, salmon fillets, fresh sugar snap peas, red-tipped lettuce, crumbled gorgonzola cheese, whole-grain rolls, light brown sugar, lemon, butter, cinnamon, bananas, pecans, vanilla ice cream.

ROASTED SALMON WITH RED POTATOES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 3 tablespoons canola oil
  • 3 tablespoons fresh orange juice
  • 3 tablespoons white wine vinegar
  • 1/2 teaspoon grated orange peel
  • 1 teaspoon chopped fresh dill
  • 1 tablespoon capers, drained
  • 12 small red potatoes (about 1 1/2 pounds)
  • 4 (5- or 6-ounce) salmon fillets, skin removed

Heat oven to 425 degrees. In a small bowl, combine oil, juice, vinegar, orange peel, dill and capers; whisk to blend. Place potatoes in a large bowl; add 2 tablespoons of the just-prepared vinaigrette and toss to coat. Arrange potatoes in a single layer in a 15-by-10-inch baking pan covered with nonstick foil. Bake 20 minutes. Push potatoes to the sides of pan. Spread each fillet with about 2 tablespoons vinaigrette and arrange in center of pan. Bake 13 to 15 minutes or until fish is opaque throughout and potatoes are tender. Transfer salmon and potatoes to a serving platter and serve immediately. Drizzle with any remaining vinaigrette.

Per serving: 406 calories, 33 grams protein, 17 grams fat (38 percent calories from fat), 2 grams saturated fat, 29 grams carbohydrate, 66 milligrams cholesterol, 203 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for January 20, 2019

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Gather the family for BOURBON-ROASTED PORK LOIN. Serve with BAKED SWEET POTATOES and garnish with fresh ORANGE SLICES. Add SUGAR SNAP PEAS and SOURDOUGH BREAD. For dessert, try COCONUT CREAM PIE.

Plan

Save enough pork and pie for Monday.

Shopping List

boneless pork loin roast, bourbon, French or other grainy mustard, honey, brown sugar, Sriracha, fine sea salt or other salt, pepper, olive oil, onions, Gala or Fuji apples, sweet potatoes, oranges, sugar snap peas, sourdough bread, coconut cream pie.

BOURBON-ROASTED PORK LOIN

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: 55 to 65 minutes; Standing time: 5 minutes

  • 1 (3-pound) boneless pork loin roast
  • 1/4 cup bourbon
  • 1/4 cup French or other grainy mustard
  • 2 tablespoons honey
  • 2 tablespoons brown sugar
  • 1 teaspoon Sriracha
  • 1 teaspoon fine sea salt or other salt, plus more to taste
  • Freshly ground pepper to taste
  • 2 tablespoons olive oil
  • 2 medium onions, thinly sliced, rinsed and patted dry
  • 2 Gala or Fuji apples, unpeeled, cored and cut into 6 pieces each

Place oven rack in center of oven. Heat oven to 400 degrees. Using a sharp knife, cut a diamond-shaped pattern in the top layer of roast; do not cut deeply into the meat. In a small bowl, combine the bourbon, mustard, honey, sugar, Sriracha, 1 teaspoon salt and a few grinds of pepper; mix well. Rub over all sides of roast; set aside. Heat oil in Dutch oven on medium. Add onions and apples; season with salt and pepper and cook, stirring regularly, for 10 minutes or until onions and apples are softened. Spoon mixture into roasting pan; arrange pork on top. Roast, uncovered, 45 to 55 minutes, basting a couple of times, until internal temperature reaches 135 degrees. Remove from oven; rest 5 minutes before slicing. Serve with apples, onions and pan juices. (Adapted from "Everyday Dorie," Dorie Greenspan, Houghton Mifflin Harcourt.)

Per serving: 241 calories, 23 grams protein, 10 grams fat (38 percent calories from fat), 3.1 grams saturated fat, 12 grams carbohydrate, 64 milligrams cholesterol, 176 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make a quick PORK STIR-FRY with Sunday's leftover pork (cut into strips) and a package of any frozen stir-fry vegetables. Mix the pork-vegetable combo with prepared stir-fry sauce and serve the mixture over RICE. Add CRUSTY BREAD. If you're lucky, leftover PIE is waiting for you for dessert.

Shopping List

any frozen stir-fry vegetables, stir-fry sauce, rice, crusty bread.

Tuesday: Express

Run to the store and wrap up tonight's dinner with RANCH WRAPS. Top 4 (7- or 8-inch) flour tortillas with 8 thin slices cooked turkey breast, 1 large thinly sliced tomato, 1 cup shredded carrots, 1 cup shredded lettuce, 2 ounces shredded cheddar cheese and 1/4 cup ranch salad dressing. Roll tightly and serve. Heat canned reduced-sodium PINTO BEANS for your side. For dessert, PEARS are easy.

Shopping List

flour tortillas, sliced cooked turkey breast, tomato, shredded carrots, shredded lettuce, shredded cheddar cheese, ranch salad dressing, canned reduced-sodium pinto beans, pears.

Wednesday: Budget

You'll be happy as a clam with the money you save serving -- what else? -- CLAM CHOWDER tonight. In a saucepan, mix 1 (4-ounce) can unsalted chicken broth, 1/4 teaspoon dried thyme, 1/8 teaspoon white or black pepper, 3 medium peeled and cubed potatoes, 1 rib sliced celery and 1 medium chopped onion. Bring to a boil; cover and cook on low 15 minutes or until vegetables are soft. In a medium bowl, gradually mix 1 1/2 cups 1 percent milk and 2 tablespoons flour until smooth. Slowly add mixture to broth. Add 2 (6 1/2-ounce) cans minced clams. Cook until boiling and liquid begins to thicken, stirring constantly. Serve immediately. Add a GREEN SALAD and WHOLE-GRAIN ROLLS to this easy meal. For dessert, TANGERINES are light.

Plan

To save time on Thursday, cook 1 1/2 cups brown rice in 3 cups water tonight.

Shopping List

unsalted chicken broth, dried thyme, white or black pepper, potatoes, celery, onion, 1 percent milk, flour, canned minced clams, salad greens, whole-grain rolls, tangerines.

Thursday: Meatless

Enjoy the nutty flavor of brown rice in VEGETABLE PILAF. Serve the flavorful rice-vegetable melange with a MIXED GREEN SALAD and CRUSTY BREAD. STRAWBERRY ICE CREAM is a perfect dessert.

Plan

Save half the pilaf and enough ice cream for Friday.

Shopping List

canola oil, fresh broccoli, fresh carrots, onion, fresh mushrooms, garlic, dried thyme, dried basil, coarse salt, pepper, brown rice, pecans, parmesan cheese, mixed greens, crusty bread, strawberry ice cream.

VEGETABLE PILAF

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 8 to 12 minutes, plus rice and pecans

  • 1 tablespoon canola oil
  • 2 cups coarsely chopped fresh broccoli
  • 3 medium carrots, julienned
  • 1 large onion, chopped
  • 1 1/2 cups sliced fresh mushrooms
  • 3 cloves garlic, minced
  • 3/4 teaspoon dried thyme
  • 3/4 teaspoon dried basil
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 5 cups cooked brown rice
  • 1/2 cup toasted chopped pecans (see Note)
  • Freshly grated parmesan cheese for garnish

In a large nonstick skillet, heat oil to medium. Add broccoli, carrots and onion. Cook and stir 5 to 7 minutes or until broccoli and carrots are soft and onion is beginning to brown. Add mushrooms, garlic, thyme, basil, salt and pepper. Cook and stir 2 to 3 minutes or until mushrooms are tender. Add rice and pecans; cook and stir 1 to 2 minutes, until well-blended and thoroughly heated. Just before serving, sprinkle with cheese if desired.

Note: To toast pecans, place on baking sheet and bake 5 to 7 minutes at 350 degrees, or until nuts are fragrant and just beginning to darken.

Per serving: 232 calories, 6 grams protein, 8 grams fat (30 percent calories from fat), 0.8 gram saturated fat, 36 grams carbohydrate, no cholesterol, 214 milligrams sodium, 5 grams fiber.

Friday: Kids

The kids will think you're cool when you serve them STUFFED PITAS using leftover pilaf. Line the pitas with lettuce leaves. Combine the leftover pilaf with a 10-ounce package of cooked carved chicken breasts. Add a little unsalted broth or water to moisten if necessary. Heat the mixture and stuff the pitas. Serve them with baked CORN CHIPS. For dessert, you probably noticed that the leftover STRAWBERRY ICE CREAM needs some CHOCOLATE SAUCE.

Shopping List

pita bread, lettuce, packaged cooked carved chicken breasts, any unsalted broth, baked corn chips, chocolate sauce.

Saturday: Easy Entertaining

Your guests will feel special when you serve them FILETS MIGNONS WITH BLUE CHEESE SAUCE. ROASTED RED POTATOES and SPINACH SOUFFLE (from frozen) are easy accompaniments. Add DINNER ROLLS. For dessert, RASPBERRY SORBET is delicious.

Shopping List

filets mignons, garlic, black pepper, unsalted beef broth, dry red wine, blue cheese, red potatoes, frozen spinach souffle, dinner rolls, raspberry sorbet.

FILETS MIGNONS WITH BLUE CHEESE SAUCE

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: 16 to 18 minutes

  • 4 filets mignons, 1 inch thick (4 to 5 ounces)
  • 1 large clove garlic, crushed
  • 1/4 teaspoon cracked black pepper
  • 1/2 cup unsalted beef broth
  • 1/4 cup dry red wine
  • 1/4 cup crumbled blue cheese

Heat a large nonstick skillet to medium. Combine garlic and pepper in a bowl. Press evenly into both sides of each steak. Place steaks in skillet. Cook 10 to 13 minutes for medium-rare to medium, turning occasionally. Remove from skillet; keep warm. In same skillet, add broth and wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until sauce is reduced by half. Spoon sauce over steaks and sprinkle with cheese.

Per serving: 191 calories, 26 grams protein, 8 grams fat (39 percent calories from fat), 3.7 grams saturated fat, 1 gram carbohydrate, 72 milligrams cholesterol, 183 milligrams sodium, no fiber.

health

7 Day Menu Planner for January 13, 2019

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Gather the family for your ROAST CHICKEN. Choose a 5- to 7-pounder for plenty of leftovers. Cut into serving pieces and place in center of a large platter. Arrange PARSLEY BUTTERED POTATOES and PEAS AND CARROTS (from frozen) around chicken. Add DINNER ROLLS. For dessert, everyone will drool over CHERRY SUNDAE PIE.

Plan

Save enough chicken and cook 3 extra plain potatoes for Monday.

Shopping List

chicken to roast, parsley, butter, potatoes, frozen peas and carrots, dinner rolls, canned dark sweet cherries, graham cracker pie crust, vanilla ice cream, chocolate topping, pecans, light whipped cream.

CHERRY SUNDAE PIE

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: several hours to overnight; standing time: 5 to 10 minutes

  • 1 (16-ounce) can dark sweet cherries, well-drained and divided
  • 1 (9-inch) graham cracker pie crust
  • 4 cups softened vanilla ice cream, divided
  • 1/3 cup plus 2 tablespoons chocolate topping
  • 1/2 cup toasted pecans
  • Light whipped cream for garnish

Spread half the cherries in pie shell; cover with 2 cups of the ice cream. Drizzle 1/3 cup chocolate topping over ice cream. Spread remaining cherries. Sprinkle pecans on top. Spoon remaining ice cream evenly over pie. Drizzle with remaining 2 tablespoons chocolate topping. Freeze several hours or overnight. Let thaw 5 to 10 minutes before serving. Garnish with whipped cream.

Per serving: 355 calories, 5 grams protein, 15 grams fat (39 percent calories from fat), 5.9 grams saturated fat, 50 grams carbohydrate, 29 milligrams cholesterol, 162 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Prepare CHICKEN-POTATO SALAD tonight for a quick meal. In a large serving bowl, toss together 2 cups cooked, skinned and diced leftover chicken, 3 medium diced leftover potatoes, 1 (15-ounce) can drained and diced beets, 1 finely chopped medium red onion, 1/3 cup diced dill pickles and 3 tablespoons fresh dill. In a small bowl, combine 1/3 cup red wine vinaigrette, 1 tablespoon Dijon mustard and 1 tablespoon light brown sugar; mix well. Pour over salad mixture and toss to coat. Add a LETTUCE WEDGE on the side. Serve with BREADSTICKS. Add PEACHES for dessert.

Shopping List

canned beets, red onion, dill pickles, fresh dill, red wine vinaigrette, Dijon mustard, light brown sugar, lettuce, breadsticks, peaches.

Tuesday: Meatless

Make TOMATO BEAN SOUP for a hearty no-meat meal. In a medium saucepan, combine 2 (14.5-ounce) cans pasta-style tomatoes, 1 (15-ounce) can rinsed reduced-sodium red kidney beans, 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 2 (14-ounce) cans unsalted vegetable broth, 1/4 cup water and 1 (10-ounce) package frozen chopped spinach (squeezed dry). Add 1/2 cup orzo pasta. Cover and bring to a boil. Lower heat and simmer 10 minutes or until orzo is tender. Serve with CHEESE TOAST and MIXED GREENS. Enjoy OATMEAL COOKIES for dessert.

Plan

Save enough cookies for Wednesday.

Shopping List

canned pasta-style tomatoes, canned reduced-sodium red kidney beans, canned reduced-sodium cannellini beans, unsalted vegetable broth, frozen chopped spinach, orzo pasta, any cheese and dense bread, mixed greens, oatmeal cookies.

Wednesday: Express

MEATBALL HOAGIES won't take long to prepare. Heat a large nonstick skillet on medium-high. Cook 1 small chopped onion and 1 small chopped green bell pepper for 4 minutes. Add 1 (15 1/2-ounce) can sloppy Joe sauce (or 1 pouch seasoning mix) and 16 cooked meatballs (thawed from frozen); cook 10 minutes or until thoroughly heated, stirring often. Spoon evenly into 4 hoagie buns. Serve with BAKED SWEET POTATO CHIPS and deli CARROT-RAISIN SALAD. For dessert, add leftover COOKIES.

Tip

MEATBALL HOAGIES won't take long to prepare. Heat a large nonstick skillet on medium-high. Cook 1 small chopped onion and 1 small chopped green bell pepper for 4 minutes. Add 1 (15 1/2-ounce) can sloppy Joe sauce (or 1 pouch seasoning mix) and 16 cooked meatballs (thawed from frozen); cook 10 minutes or until thoroughly heated, stirring often. Spoon evenly into 4 hoagie buns. Serve with BAKED SWEET POTATO CHIPS and deli CARROT-RAISIN SALAD. For dessert, add leftover COOKIES.

Shopping List

onion, green bell pepper, canned sloppy Joe sauce (or seasoning mix), frozen cooked meatballs, hoagie buns, baked sweet potato chips, deli carrot-raisin salad.

Thursday: Budget

Tonight's slow cooker CHUCK ROAST WITH POTATOES AND CARROTS uses one of my favorite appliances. All you need to complete your meal is a big GREEN SALAD and CRUSTY BREAD. FRESH PINEAPPLE is a light dessert.

Shopping List

boneless chuck roast, coarse salt, olive oil, baby carrots, Yukon Gold potatoes, cabbage, unsalted beef stock, apple cider vinegar, light brown sugar, stone-ground mustard, garlic, pepper, flatleaf parsley, salad greens, crusty bread, fresh pineapple.

CHUCK ROAST WITH POTATOES AND CARROTS

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: about 9 hours on low; standing time: 20 minutes

  • 2 1/2 pounds boneless chuck roast, trimmed
  • 1 1/2 teaspoons coarse salt, divided
  • 3 tablespoons olive oil
  • 1 pound baby carrots
  • 4 medium Yukon Gold potatoes (about 1 1/2 pounds), cut into quarters
  • 1 small head cabbage, cored and quartered
  • 1 1/4 cups unsalted beef stock
  • 3 tablespoons apple cider vinegar
  • 3 tablespoons light brown sugar
  • 2 tablespoons stone-ground mustard
  • 2 cloves garlic, minced
  • 3/4 teaspoon pepper
  • 3 tablespoons coarsely chopped flatleaf parsley

Sprinkle roast with 1 teaspoon salt. Heat oil in a large nonstick skillet on medium-high. Add roast; cook 4 minutes on each side or until browned. Transfer roast to a 5- to 6-quart slow cooker. Place carrots, potatoes and cabbage on and around roast. Mix together the stock, vinegar, sugar, mustard, garlic, pepper and remaining salt in a bowl and pour over the vegetables and roast. Cover; cook on low about 9 hours. Turn off cooker; remove roast, reserving liquid and vegetables in the cooker. Cover cooker. Let roast stand 20 minutes; slice across grain. Remove cabbage; cut into slices. Place cabbage, potatoes and carrots on serving platter; top with sliced roast. Sprinkle with parsley. Drizzle with cooking liquid. (Adapted from "Everyday Slow Cooker," Oxmoor House.)

Per serving: 218 calories, 19 grams protein, 7 grams fat (29 percent calories from fat), 1.8 grams saturated fat, 20 grams carbohydrate, 33 milligrams cholesterol, 336 milligrams sodium, 4 grams fiber.

Friday: Kids

Include the kids while you prepare MEXICAN RICE SKILLET. For a treat, enjoy FLAN for dessert.

Tip

Include the kids while you prepare MEXICAN RICE SKILLET. For a treat, enjoy FLAN for dessert.

Shopping List

lean ground beef, ground turkey, onion, canned mild no-salt-added tomatoes with green chilies, long-grain rice, reduced-sodium mild taco seasoning mix, lettuce, tomato, avocado, canned sliced black olives, Mexican blend shredded cheese, baked tortilla chips, salsa, flan, green onions (optional).

MEXICAN RICE SKILLET

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 40 minutes

  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey
  • 1 small onion, chopped
  • 1 (10-ounce) can mild no-salt-added diced tomatoes with green chilies
  • 1/2 cup water
  • 1 cup uncooked long-grain rice
  • 1 (1.25-ounce) package reduced-sodium mild taco seasoning mix
  • 2 cups shredded lettuce
  • 1 tomato, chopped
  • 1 small avocado, sliced (about 5 ounces)
  • 1 (2 1/4-ounce) can sliced black olives, rinsed and drained
  • 1 cup Mexican-blend shredded cheese
  • Baked tortilla chips
  • Salsa

In a large nonstick skillet, cook beef and turkey 6 minutes or until meats are no longer pink; drain well. Add onion, tomatoes, water, rice and taco mix. Cook, covered, over medium heat for 15 minutes, stirring occasionally. Uncover and cook 15 more minutes; remove from heat. Sprinkle with lettuce, tomato, avocado and olives. Stand tortilla chips around edge of skillet; serve with additional chips and salsa.

Per serving: 356 calories, 25 grams protein, 13 grams fat (32 percent calories from fat), 4.2 grams saturated fat, 35 grams carbohydrate, 48 milligrams cholesterol, 580 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Show your grilling talent and prepare GRILLED TUNA for your guests.

Serve with SOUR CREAM NOODLES: Heat oven to 350 degrees. Coat a 1-quart baking dish with cooking spray. Cook 4 ounces (about 1 1/2 cups) no-yolk noodles according to directions; drain. Meanwhile, in a large bowl, combine 3/4 cup reduced-fat sour cream, 1/2 cup reduced-fat small-curd cottage cheese, 1/4 cup 1 percent milk, 1 clove minced garlic, 1/2 teaspoon Worcestershire sauce; mix well. Add noodles, toss to mix and spoon into prepared dish. Bake, uncovered, 15 minutes. Sprinkle with 2 tablespoons freshly grated parmesan cheese. Bake 5 more minutes before serving.

Alongside, add ASPARAGUS and BAGUETTES. For dessert, GORGONZOLA PEARS are simple. Halve, core and slice 3 pears into sections. Divide and attractively arrange slices among 4 dessert plates; spoon crumbled gorgonzola cheese over pears. Top with toasted chopped walnuts.

Shopping List

tuna to grill, cooking spray, no-yolk noodles, reduced-fat sour cream, reduced-fat small-curd cottage cheese, 1 percent milk, garlic, Worcestershire sauce, parmesan cheese, asparagus, baguettes, pears, crumbled gorgonzola cheese, walnuts.

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