health

7 Day Menu Planner for February 10, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | February 10th, 2019

Sunday: Family

Plan ahead and serve SLOW-COOKER ROSEMARY CHICKEN, and you'll have more time with the family. Serve the complete meal with a SPINACH SALAD and CRUSTY BREAD. Make or buy BREAD PUDDING for dessert.

Plan

Save any leftover chicken for Wednesday.

Shopping List

red potatoes, carrots, onions, coarse salt, pepper, fresh rosemary, whole chicken, unsalted chicken broth, fresh spinach, crusty bread, bread pudding.

SLOW-COOKER ROSEMARY CHICKEN

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 7 to 9 hours on low; 3 1/2 to 5 hours on high

  • 6 medium red potatoes, halved
  • 3 medium carrots, sliced
  • 2 medium onions, cut into wedges
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 to 4 sprigs fresh rosemary
  • 1 (3 to 3 1/2-pound) whole chicken
  • 1/2 cup unsalted chicken broth

Into a 4- or 5-quart slow cooker, put potatoes, carrots, onions, salt and pepper; mix well. Tuck rosemary sprigs under breast skin of chicken. Place in cooker. Pour chicken broth over top. Cover and cook on low for 7 to 9 hours or on high 3 1/2 to 5 hours. (If you cook on high, use 1 cup broth.) Remove vegetables and chicken to a large serving platter. Discard skin and serve.

Per serving (without chicken skin): 328 calories, 39 grams protein, 5 grams fat (14 percent calories from fat), 1.2 grams saturated fat, 31 grams carbohydrate, 113 milligrams cholesterol, 432 milligrams sodium, 6 grams fiber.


Monday: Meatless

TOMATO AND RED PEPPER SOUP is just right for a cold, wintry night.

Serve ULTIMATE GRILLED CHEESE SANDWICHES alongside: Spread 1 1/2 teaspoons mayonnaise on 8 (2-ounce) slices Italian bread. Heat a large nonstick skillet on medium. Place 2 bread slices, mayonnaise side down, in the pan. Top each with 2 American cheese slices and 1 bread slice, mayonnaise side up. Cook 3 minutes on each side or until golden. Repeat with remaining bread slices and cheese; serve warm.

Make a SUNSHINE SALAD by tossing orange sections with salad greens. Skip dessert tonight!

Shopping List

canned whole tomatoes, jar roasted red peppers, half-and-half, coarse salt, sugar, ground black pepper, garlic, fresh basil (if desired), mayonnaise, Italian bread, American cheese, oranges, salad greens.

TOMATO AND RED PEPPER SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 (28-ounce) can whole tomatoes
  • 1 (12-ounce) jar roasted red peppers, drained
  • 1/4 cup half-and-half
  • 1 teaspoon coarse salt
  • 1 teaspoon sugar
  • 1/2 teaspoon ground black pepper
  • 2 cloves garlic
  • 1/4 cup water
  • Fresh basil, if desired

Process all ingredients except basil in a food processor until smooth, stopping to scrape down sides as needed. Transfer mixture to a medium saucepan; cook on medium, stirring often, 8 minutes or until hot. Serve immediately; garnish with basil. (Adapted from "Quick-Fix Dinners," Oxmoor House.)

Per serving: 60 calories, 2 grams protein, 1 gram fat (18 percent calories from fat), 0.7 gram saturated fat, 11 grams carbohydrate, 4 milligrams cholesterol, 679 milligrams sodium, 1 gram fiber.


Tuesday: Budget

My mother knew a thing or two about stretching the food budget, so STUFFED PEPPERS were on the menu regularly; we still enjoy them. Heat oven to 350 degrees. Cut 4 green bell peppers in half lengthwise; remove seeds. Cover and microwave peppers, cut side down, for 4 minutes on high (100 percent power) in a shallow baking dish; drain and turn cut side up. Meanwhile, in a medium bowl, combine 1/2 pound lean ground beef, 1/2 pound ground turkey breast, 1/2 large chopped onion, 1 cup cooked rice, 2 tablespoons ketchup, 1/2 teaspoon dried oregano, 1/2 teaspoon coarse salt and 1/2 teaspoon black pepper; mix well. Divide and spoon into pepper halves. In a small bowl, combine 1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, 1 tablespoon ketchup and 1/2 teaspoon dried oregano. Spoon over peppers. Cover tightly with foil. Bake 35 minutes. Remove cover and continue to bake 10 more minutes or until temperature of meat reaches 165 degrees. Place on platter and spoon juices over top.

Serve with BAKED POTATOES and a LETTUCE WEDGE SALAD for a real comfort meal. Add WHOLE-GRAIN ROLLS. PEARS are an easy dessert.

Plan

Bake 2 extra potatoes for Wednesday.

Shopping List

green bell peppers, lean ground beef, ground turkey breast, onion, rice, ketchup, dried oregano, coarse salt, black pepper, canned diced tomatoes with basil, garlic and oregano, potatoes to bake, lettuce, whole-grain rolls, pears.


Wednesday: Heat and Eat

CORN AND POTATO CHOWDER is great for another cold night. Microwave 1 medium chopped onion 4 minutes on high (100 percent power); drain. In a large saucepan, combine leftover chopped chicken, 1 (15-ounce) can cream-style corn, the cooked onion, 2 cubed (leftover) baked potatoes, 2/3 cup water and 4 teaspoons chicken-flavor instant bouillon; bring to a boil. Reduce heat to medium-low and add 3 cups 1 percent milk and 1 tablespoon butter. In a small bowl, whisk together 1/2 cup 1 percent milk and 1/4 cup flour until smooth. Add to chowder; cook and stir 5 minutes until bubbly and thickened.

Serve with a deli CARROT SALAD and BREAD STICKS. STRAWBERRY ICE CREAM is dessert.

Plan

Save enough ice cream for Friday.

Shopping List

onion, canned cream-style corn, chicken-flavor instant bouillon, 1 percent milk, butter, flour, deli carrot salad, bread sticks, strawberry ice cream.


Thursday: Kids

Call the kids for TURKEY TROT SPAGHETTI. Cook 8 ounces spaghetti (break strands into 3 pieces) according to directions. In a large nonstick skillet, cook 1 pound ground turkey for 5 minutes or until no longer pink; drain. Stir in 2 (14-ounce) cans unsalted chicken broth, 1 (6-ounce) can tomato paste, 1/2 teaspoon coarse salt, 1/2 teaspoon dried oregano and 1/4 teaspoon pepper. Bring to a boil; add cooked spaghetti. Reduce heat and simmer for 2 minutes, stirring often, or until heated through.

Serve with CELERY BOATS: Cut ribs of celery into 2-inch pieces and stuff with pimento cheese. Add SOFT ROLLS. Have some CHUNKY APPLESAUCE for dessert.

Shopping List

spaghetti, ground turkey, unsalted chicken broth, tomato paste, coarse salt, dried oregano, pepper, celery, pimento cheese, soft rolls, chunky applesauce.


Friday: Express

NOT YOUR MOTHER'S BEEF POT PIE speaks for itself. Heat oven to 375 degrees. Spoon 1 (40-ounce) can beef stew into a 9-inch pie plate. Place 1 refrigerated pie crust (from a 15-ounce package) over stew. Press crust edges to pie plate and flute. Sprinkle with 1 tablespoon parmesan cheese. Cut 3 or 4 slits in crust to vent. Bake 35 to 40 minutes until crust is golden and stew is thoroughly heated.

Serve with a GREEN SALAD. Leftover ICE CREAM is an easy dessert.

Shopping List

canned beef stew, refrigerated pie crust, parmesan cheese, salad greens.


Saturday: Easy Entertaining

Invite your guests for LEMONY SCALLOPS. In a small bowl, combine 1/2 cup unsalted chicken broth, 1 tablespoon fresh lemon juice, 2 teaspoons cornstarch, 1 tablespoon lemon zest, 1/2 teaspoon dried basil and 1/4 teaspoon black pepper; set aside. In a medium nonstick skillet, heat 1 tablespoon olive oil to medium-high. Add 1 small red onion cut into thin wedges and 2 cloves minced garlic; cook 1 minute. Add 3/4 pound sea scallops (cut in half horizontally if large) and cook 4 minutes or until almost completely opaque. Add 1/2 pound fresh green beans (trimmed and cut into 2-inch pieces). Stir the broth mixture and add to skillet. Bring to a boil, stirring constantly. Reduce heat to medium-low; cover and simmer 4 minutes, or until beans are softened and scallops are cooked through.

Continue the scallop theme with SCALLOPED POTATOES, a BIBB LETTUCE SALAD and CRUSTY ROLLS. For dessert, make HOT FUDGE SUNDAES by spooning heated hot fudge sauce over vanilla ice cream.

Shopping List

unsalted chicken broth, lemon, cornstarch, dried basil, black pepper, olive oil, red onion, garlic, sea scallops, fresh green beans, cooking spray, butter, onions, flour, 1 percent milk, fresh parsley, coarse salt, white pepper, potatoes, Romano or parmesan cheese, bibb lettuce, crusty rolls, hot fudge sauce, vanilla ice cream.

SCALLOPED POTATOES

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 1 hour 40 minutes

  • 5 tablespoons butter
  • 1/4 cup plus 1 tablespoon flour
  • 2 medium onions, finely chopped
  • 2 1/2 cups 1 percent milk
  • 3 tablespoons finely chopped fresh parsley
  • 1 1/2 teaspoons lemon zest
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon white pepper, divided
  • 2 pounds potatoes, peeled and thinly sliced
  • 2 tablespoons freshly grated Romano or parmesan cheese

Heat oven to 325 degrees. Coat an 8-inch square baking dish with cooking spray. For sauce, heat butter in a medium saucepan on medium-high, swirling to coat bottom. Add onions and cook 2 or 3 minutes or until softened. Whisk in flour and cook 1 minute, then whisk in milk. Cook 3 or 4 minutes or until sauce is thickened, stirring constantly. Whisk in parsley, lemon zest, 1/4 teaspoon salt and 1/8 teaspoon pepper; remove from heat. Arrange potatoes in baking dish. Sprinkle with remaining salt and pepper. Pour sauce over potatoes and sprinkle with cheese. Bake, uncovered, 1 1/2 hours or until potatoes are soft. Serve immediately.

Per serving: 288 calories, 8 grams protein, 11 grams fat (33 percent calories from fat), 6.9 grams saturated fat, 41 grams carbohydrate, 31 milligrams cholesterol, 316 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for February 03, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | February 3rd, 2019

Sunday: Family

SMOKY CHIPOTLE POT ROAST is on the menu for family day. Serve with LIMA BEANS, COLESLAW and CORNBREAD (from a mix) on the side. Buy CHOCOLATE BROWNIES for dessert.

Plan

Save half the roast and enough brownies for Thursday.

Shopping List

chipotle chili powder, boneless beef arm chuck or blade roast, canola oil, canned diced tomatoes with green chilies, lima beans, coleslaw, cornbread mix, chocolate brownies.

SMOKY CHIPOTLE POT ROAST

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 2 1/2 to 3 1/2 hours

  • 1 1/2 teaspoons chipotle chili powder
  • 1 (2 1/2- to 3-pound) boneless beef arm chuck or blade roast
  • 1 tablespoon canola oil
  • 1 (14.5-ounce) can diced tomatoes with green chilies, undrained

Press chili powder evenly onto all surfaces of roast. Heat oil in Dutch oven on medium. Place roast in pot; brown evenly. Pour off drippings. Add tomatoes with juice; bring to a boil. Reduce heat; cover tightly and simmer 2 to 3 hours or until roast is fork-tender. Remove roast; keep warm. Skim and discard fat from cooking liquid. Return liquid to pot; bring to a boil. Cook 8 to 10 minutes or until sauce is reduced to 2 cups. Carve roast into thin slices; top with sauce and serve.

Per serving: 229 calories, 30 grams protein, 11 grams fat (43 percent calories from fat), 3.1 grams saturated fat, 2 grams carbohydrate, 81 milligrams cholesterol, 297 milligrams sodium, 1 gram fiber.


Monday: Meatless

Make OUR FAVORITE VEGETABLE CHILI tonight. Serve with a SPINACH SALAD and CRUSTY BREAD. And there are PEARS for dessert.

Plan

Save enough chili for Tuesday.

Shopping List

olive oil, onion, shredded carrots, garlic, red bell pepper, canned reduced-sodium beans (pinto, chili, red or kidney), jar or canned jalapeno peppers, chili powder, cumin, coarse salt, canned reduced-sodium diced tomatoes, unsalted vegetable broth, fresh zucchini, shredded reduced-fat sharp cheddar cheese, fresh spinach, crusty bread, pears.

OUR FAVORITE VEGETABLE CHILI

Servings: makes 8 cups

Prep time: less than 15 minutes

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

  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1 (10-ounce) package shredded carrots, chopped
  • 2 cloves garlic, minced
  • 1 medium red bell pepper, chopped
  • 2 (15-ounce) cans reduced-sodium beans (pinto, chili, red or kidney), lightly drained
  • 1 tablespoon finely chopped and seeded jalapeno pepper
  • 1 to 2 teaspoons chili powder
  • 2 teaspoons cumin
  • Coarse salt to taste
  • 1 (28-ounce) can reduced-sodium diced tomatoes, crushed and lightly drained
  • 1/4 cup unsalted vegetable broth
  • 1 medium zucchini, halved lengthwise and sliced 1/4 inch thick
  • Shredded reduced-fat sharp cheddar cheese for garnish

In a 3-quart microwave container, combine oil, onion, carrots, garlic and bell pepper. Cover and microwave on high (100 percent power) 6 to 8 minutes or until the vegetables are softened. Stir several times; drain. Add beans, jalapeno pepper, chili powder, cumin, salt, tomatoes and broth. Mix well, cover and microwave on high 10 minutes and then on medium (50 percent power) 5 minutes. Stir in zucchini and microwave 2 minutes on high. Let stand covered 5 minutes. Garnish with cheese and serve.

Per cup: 157 calories, 8 grams protein, 1 gram fat (5 percent calories from fat), no saturated fat, 32 grams carbohydrate, no cholesterol, 409 milligrams sodium, 10 grams fiber.


Tuesday: Kids

With a little help, the kids can make their own VEGETABLE CHILI BURRITOS tonight. Heat the leftover chili and spoon chili down the center of heated tortillas. Top with shredded reduced-fat cheddar cheese. Roll and eat. Serve with RICE and CARROT STICKS. BUTTERSCOTCH PUDDING is dessert.

Plan

Save enough carrot sticks for Wednesday.

Shopping List

burrito-size tortillas, shredded reduced-fat cheddar cheese, rice, carrots, butterscotch pudding.


Wednesday: Express

Look for Amy's or another brand of frozen SOUP. Stop by the deli for your favorite SANDWICH (on whole-grain bread) to go with the soup. Add leftover CARROT STICKS, PICKLES and OLIVES on the side. Serve PEACHES for dessert.

Plan

Save enough peaches for Friday.

Shopping List

Amy’s (or another brand) frozen soup, any deli sandwiches, pickles, olives, peaches.


Thursday: Heat and Eat

Make dinner special for your Valentine with (leftover) CHIPOTLE BEEF served over BOW-TIE PASTA. Add a BIBB LETTUCE SALAD and BAGUETTES.

For dessert, make BROWNIE SNOWFLAKES from leftover brownies. Flip brownies bottom side up (it's smoother). Use doilies to cover brownies and dust with powdered sugar. Carefully lift doily and see your snowflake. Serve STRAWBERRY ICE CREAM and light WHIPPED CREAM on the side.

Shopping List

bow-tie pasta, bibb lettuce, baguettes, doilies, powdered sugar, strawberry ice cream, light whipped cream.


Friday: Budget

TUNA BISCUIT MELTS are a prize-winner! Heat oven to 350 degrees. Coat a cookie sheet with cooking spray. In medium bowl, combine 2 (6-ounce) cans drained, water-packed albacore tuna, 1/3 cup chopped onion, 1/3 cup low-fat mayonnaise and coarse salt and pepper to taste; mix well. Separate dough of 1 (16.3-ounce) can refrigerated flaky biscuit dough into 8 biscuits. Place 4 biscuits on cookie sheet. Press or roll each to form a 5-inch round. Spoon tuna mixture in centers of biscuits. Divide 2 ounces (1/2 cup) shredded reduced-fat sharp cheddar cheese among biscuits. Press or roll remaining 4 biscuits to form 5-inch rounds. Place over filling. Press edges to seal. Bake 15 to 20 minutes or until golden. Halve each sandwich; top with reduced-fat sour cream, shredded lettuce and chopped tomatoes.

Serve with STIR-FRY VEGETABLES (from frozen). For dessert, mix leftover chopped peaches into instant VANILLA PUDDING (made with 1 PERCENT MILK).

Shopping List

cooking spray, canned water-packed albacore tuna, onion, low-fat mayonnaise, coarse salt, pepper, refrigerated biscuit dough, shredded reduced-fat sharp cheddar cheese, reduced-fat sour cream, lettuce, tomatoes, frozen stir-fry vegetables, vanilla pudding, 1 percent milk.


Saturday: Easy Entertaining

Entertain in style with PORK TENDERLOIN WITH RASPBERRY SAUCE. Serve with your OVEN-BROWNED POTATOES and GREEN PEAS WITH PEARL ONIONS (from frozen). Add SOURDOUGH ROLLS. For dessert, keep it light with LEMON SORBET alongside your favorite COOKIES.

Shopping List

pork tenderloin, cayenne pepper, butter, red raspberry preserves, red wine vinegar, ketchup, prepared horseradish, soy sauce, garlic, fresh kiwis, fresh raspberries (optional), potatoes, frozen green peas with pearl onions, sourdough rolls, lemon sorbet, your favorite cookies.

PORK TENDERLOIN WITH RASPBERRY SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 (1-pound) pork tenderloin, cut crosswise into 8 pieces
  • Cayenne pepper to taste
  • 2 teaspoons butter
  • 6 tablespoons red raspberry preserves
  • 2 tablespoons red wine vinegar
  • 1 tablespoon ketchup
  • 1/2 teaspoon prepared horseradish
  • 1/2 teaspoon soy sauce
  • 1 clove garlic, minced
  • 2 kiwis, peeled and thinly sliced
  • Fresh raspberries (optional)

Press each pork tenderloin slice into 1-inch thickness. Lightly sprinkle both sides of each slice with cayenne pepper. In a large nonstick skillet over medium-high heat, melt butter. Add pork slices; cook 3 to 4 minutes on each side. Meanwhile, in a small saucepan, combine preserves, vinegar, ketchup, horseradish, soy sauce and garlic. Simmer over low heat about 3 minutes, stirring occasionally. Keep warm. Place cooked pork slices on warm serving platter. Spoon sauce over each pork slice; top with a slice of kiwi. Garnish serving platter with remaining kiwi and optional raspberries.

Per serving: 235 calories, 22 grams protein, 5 grams fat (19 percent calories from fat), 2.2 grams saturated fat, 26 grams carbohydrate, 65 milligrams cholesterol, 153 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 27, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | January 27th, 2019

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.

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