health

7 Day Menu Planner for February 16, 2020

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

Sunday: Family

Go all out for the family and prepare GLAZED SAGE-ROASTED CHICKEN today. Serve the juicy bird with CREAMY RICE (toss hot cooked rice with reduced-fat sour cream and crumbled bacon). Add PETITE GREEN PEAS (from frozen) and a BAGUETTE. For dessert, top POUND CAKE (from frozen) with RASPBERRY SAUCE: In a blender, process 2 (10-ounce) packages frozen raspberries (thawed) with 2 teaspoons sugar. Strain and discard seeds. Chill 1 hour and spoon over cake.

Plan

Save enough chicken and raspberry sauce for Monday. Save enough cake for Wednesday.

Shopping List

roasting chicken, fresh sage, orange, canned apricot halves, orange juice concentrate, rice, reduced-fat sour cream, bacon, frozen petite green peas, baguette, frozen pound cake, frozen raspberries, sugar.

GLAZED SAGE-ROASTED CHICKEN

Servings: makes 10 servings from a 5-pound bird

Prep time: 15 minutes

Cook time: 2 to 2 1/2 hours; standing time: 20 minutes

  • 1 (5- to 7-pound) roasting chicken, giblets removed
  • 2 bunches fresh sage
  • 1 orange, quartered
  • 1 (15-ounce) can apricot halves
  • 1/2 cup orange juice concentrate

Heat oven to 350 degrees. Carefully slide your hand between skin and breast meat of chicken to loosen skin. Place 1 bunch sage leaves under skin. Place second bunch sage leaves and orange quarters into cavity of chicken. Tuck wing tips under and tie legs with kitchen string. Place on rack in roasting pan. Roast 2 to 2 1/2 hours or until thickest part of thigh registers 165 degrees. Meanwhile, drain apricots; reserve 1 cup juice (see NOTE). Discard remaining juice or store for another use. Mix apricot juice with orange juice concentrate; 1 hour into cooking time, pour mixture over chicken. Place apricots around chicken and continue roasting. Remove pan from oven, cover chicken loosely with foil and let stand 20 minutes before carving. Remove apricot halves and serve with chicken; remove skin and skim fat from drippings before serving.

NOTE: If necessary, add water to apricot juice to measure 1 cup.

Per serving (light meat): 219 calories, 34 grams protein, 4 grams fat (16 percent calories from fat), 1.1 grams saturated fat, 11 grams carbohydrate, 90 milligrams cholesterol, 81 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

Per serving (dark meat): 215 calories, 26 grams protein, 7 grams fat (31 percent calories from fat), 1.9 grams saturated fat, 11 grams carbohydrate, 139 milligrams cholesterol, 110 milligrams sodium, 1 gram fiber.

Monday: Budget

A good way to save money is to prepare CHICKEN AND POTATOES AU GRATIN using leftover chicken. On the side, HARVARD BEETS are good. Add a GREEN SALAD and SOURDOUGH BREAD. For dessert, spoon leftover RASPBERRY SAUCE over VANILLA ICE CREAM.

Plan

Save one casserole for Wednesday.

Shopping List

cooking spray, frozen hash-browned potatoes, canned condensed reduced-fat reduced-sodium cream of celery soup, reduced-fat sour cream, onion, 50% light sharp cheddar cheese, Harvard beets, salad greens, sourdough bread, vanilla ice cream.

CHICKEN AND POTATOES AU GRATIN

Servings: makes 8 servings (4 servings per casserole)

Prep time: less than 15 minutes

Cook time: 1 hour

  • 2 cups chopped or shredded cooked chicken
  • 2 pounds frozen hash-browned potatoes, thawed
  • 2 (10 3/4-ounce) cans condensed reduced-fat reduced-sodium cream of celery soup
  • 1 cup reduced-fat sour cream
  • 1 medium onion, chopped
  • 2 cups shredded 50% light sharp cheddar cheese, divided

Heat oven to 350 degrees. Coat two 8-by-8-inch baking dishes with cooking spray. In a large bowl, combine chicken, potatoes, soup, sour cream, onion and 1 cup cheese. Divide and spoon into baking dishes. Divide and sprinkle remaining cheese over each casserole. Cover and bake 40 minutes. Uncover and bake another 20 minutes or until cheese is browned. Serve one casserole; cover and refrigerate second dish for another meal.

Per serving: 318 calories, 23 grams protein, 12 grams fat (33 percent calories from fat), 6.3 grams saturated fat, 32 grams carbohydrate, 64 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.

Tuesday: Express

TACO NIGHT gets dinner on the table in a hurry. Buy some 90% lean ground beef, follow the directions on any reduced-sodium taco seasoning mix and fill your favorite taco shells with the mixture. Top the tacos with shredded lettuce, chopped tomatoes and diced avocados. Serve with vegetarian REFRIED BEANS. For dessert, make FLAN (from a mix).

Shopping List

90% lean ground beef, any reduced-sodium taco seasoning mix, taco shells, lettuce, tomatoes, avocados, vegetarian refried beans, flan mix.

Wednesday: Heat and Eat

Take a break. All you have to do tonight is reheat Monday's CHICKEN CASSEROLE and serve it with roasted fresh BRUSSELS SPROUTS. Add WHOLE-GRAIN ROLLS. Dessert is leftover CAKE with SLICED PEACHES.

Shopping List

fresh Brussels sprouts, whole-grain rolls, peaches.

Thursday: Kids

The kids always like SPAGHETTI AND MEATBALLS. Buy any meatballs and top the spaghetti with red pasta sauce. Sprinkle the combo with freshly grated PARMESAN CHEESE. Serve with GREEN BEANS and ITALIAN BREAD. Make instant CHOCOLATE PUDDING with 1% milk and stir in miniature marshmallows for a kid-pleaser.

Shopping List

any meatballs, spaghetti, red pasta sauce, parmesan cheese, green beans, Italian bread, instant chocolate pudding, 1% milk, miniature marshmallows.

Friday: Meatless

I never cared that EGG SALAD SANDWICHES were low-cost, because they're so delicious! Make your own and reduce the saturated fat by using more cooked egg whites than yolks, along with low-fat mayonnaise and coarse salt and pepper to taste. I always add a little sweet pickle relish, too. Spread the egg salad on toasted whole-grain bread and top with lettuce and sliced tomatoes. Serve with any NAVY BEAN SOUP. Fresh PINEAPPLE is good for dessert.

Shopping List

eggs, low-fat mayonnaise, coarse salt, pepper, sweet pickle relish, whole-grain bread, lettuce, tomatoes, navy bean soup, fresh pineapple.

Saturday: Easy Entertaining

Prepare KOREAN GRILLED BEEF SKEWERS for your guests. Place the skewers on a bed of coleslaw mix for a pretty presentation. Add packaged LONG-GRAIN AND WILD RICE with SLICED SUMMER YELLOW SQUASH and CRUSTY BREAD.

For dessert, impress the crowd with VANILLA ORANGES with CHOCOLATE. Toss sliced and peeled oranges with sugar and a dash of pure vanilla extract. Scatter semisweet miniature chocolate chips on each serving.

Shopping List

top sirloin beef steak, hoisin sauce, creamy peanut butter, lime, crushed red pepper, coleslaw mix, long-grain and wild rice, summer yellow squash, crusty bread, oranges, sugar, pure vanilla extract, semisweet miniature chocolate chips.

KOREAN GRILLED BEEF SKEWERS

Prep time: 15 minutes; marinating time: 30 minutes to 2 hours

Cook time: less than 10 minutes

  • 1 pound top sirloin beef steak, cut 1 inch thick
  • 4 tablespoons hoisin sauce, divided
  • 1/4 cup creamy peanut butter
  • 2 tablespoons fresh lime juice
  • 1/8 teaspoon crushed red pepper
  • 1/4 cup water

Cut beef crosswise into 1/4-inch strips. Combine 2 tablespoons hoisin sauce and beef in medium bowl; toss to coat. Cover and refrigerate 30 minutes to 2 hours. Meanwhile, combine remaining 2 tablespoons hoisin sauce, peanut butter, lime juice and crushed red pepper. Stir in water. Set aside. Soak eight 10-inch bamboo skewers in water 10 minutes; drain. Thread beef, weaving back and forth, onto each skewer. Place skewers on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 4 to 5 minutes for medium rare to medium, turning once. Serve with peanut sauce.

Per serving: 232 calories, 25 grams protein, 12 grams fat (46 percent calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 56 milligrams cholesterol, 159 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for February 09, 2020

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

Sunday: Family

Prepare your own BAKED TURKEY BREAST for the family today.

Alongside, PEAR-ALMOND COUSCOUS is perfect: In a medium saucepan, combine 1 (14-ounce) can unsalted chicken broth, 1/4 cup golden raisins, 1/4 teaspoon coarse salt, 1/4 teaspoon cumin and 1/4 teaspoon pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained pear halves (chopped), 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving.

Add steamed fresh GREEN BEANS and DINNER ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, unsalted chicken broth, golden raisins, coarse salt, cumin, pepper, canned pear halves, lemon, couscous, sliced almonds, fresh cilantro, butter, fresh green beans, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the leftover turkey for TOASTY TOMATOES AND TURKEY: Heat oven to 375 degrees. In a large bowl, combine 1 cup shredded (leftover) cooked turkey, 2 (14 1/2-ounce) cans diced undrained tomatoes with chilies, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated parmesan cheese and bake 10 more minutes or until cheese begins to brown.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

canned diced tomatoes with chilies, onion, bread, coarse salt, cooking spray, butter, parmesan cheese, fresh spinach, whole-grain rolls.

Tuesday: Budget

SAUSAGE AND APPLES is delicious on a cold winter's night. Fry 1 pound sausage links in a large skillet until cooked through, with no pink remaining (see NOTE). Meanwhile, core and slice 2 gala apples or other cooking apples into 1/2-inch wedges. Add to skillet and cook until apples are brown, soft and caramelized, but not mushy. Drain apples on a plate lined with paper towels, if necessary. Serve sausage and apples while hot. (Adapted from "Nathalie Dupree's Favorite Stories & Recipes" by Nathalie Dupree, Gibbs-Smith.)

NOTE: Prick skins before adding sausages to a cold pan, turn up heat and cook until deep brown; turn and repeat until brown all over. If more than 1/2 inch in diameter, add a bit of water to pan after initial browning to keep links from burning before sausage is cooked through. Cover if necessary to ensure sausages are thoroughly cooked.

Serve with HASH-BROWNED POTATOES (from frozen), a ROMAINE SALAD and RYE BREAD. For dessert, GINGER SNAPS are all you need.

Shopping List

sausage links, gala apples, frozen hash-browned potatoes, romaine, rye bread, ginger snaps.

Wednesday: Kids

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (from frozen). Pair them with CURLY FRIES (from frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, they'll love BANANA PUDDING made with 1% milk.

Tip

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (from frozen). Pair them with CURLY FRIES (from frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, they'll love BANANA PUDDING made with 1% milk.

Plan

If time permits, make tomorrow's POT ROAST SOUP tonight.

Shopping List

frozen lightly breaded chicken nuggets, frozen curly fries, fresh broccoli, bread sticks, banana pudding mix, 1% milk.

Thursday: Express

We're always in the mood for GRILLED CHEESE SANDWICHES, especially when we have them with POT ROAST SOUP. Add a packaged GREEN SALAD. For dessert, CHOCOLATE ICE CREAM is easy.

Plan

Save enough ice cream for Saturday.

Shopping List

bread, cheese, boneless beef shoulder roast, onions, canned diced tomatoes with green peppers and onions, frozen hash-browned potatoes, lower-sodium beef broth, garlic, dried thyme, coarse salt, black pepper, broccoli slaw, frozen peas, packaged green salad, chocolate ice cream.

POT ROAST SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 5 1/2 to 6 1/2 hours on high; 8 1/2 to 9 1/2 hours on low; standing time: 5 minutes

  • 1 (2- to 2 1/2-pound) boneless beef shoulder roast
  • 2 cups onions, chopped
  • 1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, with liquid
  • 1 cup frozen hash-browned potatoes
  • 1 cup lower-sodium beef broth
  • 1 tablespoon minced garlic
  • 1 teaspoon dried thyme
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 2 cups broccoli slaw
  • 1/2 cup frozen peas

Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and black pepper. Cover and cook on high 5 to 6 hours, or on low 8 to 9 hours, until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes before serving.

Per serving: 277 calories, 36 grams protein, 6 grams fat, (20 percent calories from fat), 2.5 grams saturated fat, 20 grams carbohydrate, 98 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

Friday: Meatless

Serve these highly seasoned SPICY BAKED POTATOES in shallow bowls to catch the jam-packed flavors. Add a MIXED GREEN SALAD and CORNBREAD (from mix). PLUMS are plum good for dessert.

Shopping List

baking potatoes, canola oil, onion, green or red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper if desired, shredded Monterey Jack cheese, reduced-fat sour cream, mixed greens, cornbread mix, plums.

SPICY BAKED POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes

  • 4 (8-ounce) baking potatoes
  • 1 teaspoon canola oil
  • 1 medium onion, coarsely chopped
  • 1 large green or red bell pepper, coarsely chopped
  • 1 teaspoon minced garlic
  • 1 (15- to 16-ounce) can chili beans in spicy sauce, with liquid
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon minced pickled jalapeno pepper, if desired
  • 1 cup shredded Monterey Jack cheese
  • Reduced-fat sour cream for garnish

Scrub potatoes and pierce with a fork. Place on triple-folded white paper towels and microwave on high for 6 minutes per pound (see NOTE). Wrap in fresh paper towels, then a terry towel and let stand 5 minutes. Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans with liquid, Worcestershire sauce and jalapeno pepper (if desired). Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.

NOTE: Use paper towels to absorb moisture; wrap the potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.

Per serving: 412 calories, 16 grams protein, 10 grams fat, (22 percent calories from fat), 5.6 grams saturated fat, 64 grams carbohydrate, 25 milligrams cholesterol, 647 milligrams sodium, 9 grams fiber.

Saturday: Easy Entertaining

Put TILAPIA FILLETS WITH CAPERS AND ALMONDS in your favorites file like we did. Serve the fish with ORZO to catch the sauce. Add steamed fresh CARROTS tossed with butter and minced parsley for a pretty plate. SOURDOUGH ROLLS go in the breadbasket. For dessert, top leftover ICE CREAM with crumbled MERINGUE COOKIES from the bakery.

Shopping List

flour, coarse salt, pepper, tilapia or flounder fillets, butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.

TILAPIA FILLETS WITH CAPERS AND ALMONDS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 3/4 cup flour
  • Coarse salt to taste
  • Freshly ground pepper to taste
  • 1 1/2 pounds tilapia (or flounder) fillets
  • 2 tablespoons butter, divided
  • 2 teaspoons olive oil, divided
  • 1/4 cup slivered almonds
  • 1/4 cup capers, drained
  • 1 lemon, sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour mixture, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.

Per serving: 334 calories, 38 grams protein, 15 grams fat, (39 percent calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 395 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for February 02, 2020

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

Sunday: Family

For family day, enjoy MUSTARD-CRUSTED PORK ROAST. Heat oven to 400 degrees. Season a 2-pound boneless pork loin roast with coarse salt and pepper to taste. Place in a shallow pan and roast for 30 minutes. Remove from oven and spread with 2 tablespoons spicy mustard; sprinkle with 1 cup crushed garlic-flavored croutons. Return to oven; continue to roast 10 to 15 minutes or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing. Serve with BAKED SWEET POTATOES, SPINACH SOUFFLE (from frozen) and SOURDOUGH BREAD. Buy a DEEP-DISH APPLE PIE for dessert.

Plan

Save enough pork, potatoes and pie for Monday.

Shopping List

boneless pork loin roast, coarse salt, pepper, spicy mustard, garlic croutons, sweet potatoes to bake, frozen spinach souffle, sourdough bread, deep-dish apple pie.

Monday: Heat and Eat

Make SLICED PORK SANDWICHES on ROSEMARY BREAD with the leftover pork tonight. (Toast the bread and brush it with olive oil.) Cut the leftover potatoes into wedges, sprinkle with chili powder and bake at 425 degrees until hot (about 10 minutes). Buy deli COLESLAW to accompany this simple meal. Leftover PIE is dessert.

Shopping List

rosemary bread, olive oil, chili powder, deli coleslaw.

Tuesday: Meatless

Serve Italian-inspired CANNELLINI BEAN AND ESCAROLE STEW over BROWN RICE for a no-meat meal. Add a MIXED GREEN SALAD and CRUSTY ROLLS. For dessert, serve FRESH PINEAPPLE SPEARS.

Shopping List

olive oil, onions, escarole, garlic, coarse salt, pepper, canned reduced-sodium cannellini beans, canned diced no-salt-added tomatoes, brown rice, mixed greens, crusty rolls, fresh pineapple.

CANNELLINI BEAN AND ESCAROLE STEW

Prep time: 10 minutes

Cook time: less than 25 minutes

  • 2 teaspoons olive oil
  • 2 medium onions, chopped
  • 1 bunch escarole, coarsely chopped (about 12 ounces)
  • 3 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1 (15- to 19-ounce) can reduced sodium cannellini beans, rinsed
  • 1 (14 1/2-ounce) can diced no-salt-added tomatoes with liquid

In a medium nonstick skillet, heat oil on medium. Add onions and cook 8 minutes or until softened; stir occasionally. Add escarole, garlic, salt and pepper; cook 3 minutes or until escarole is wilted. Stir in beans and tomatoes; bring to a boil. Cover, reduce heat to low and cook 10 minutes or until flavors are blended.

Per serving: 162 calories, 6 grams protein, 2.8 grams fat (15 percent calories from fat), 0.3 gram saturated fat, 28 grams carbohydrate, no cholesterol, 470 milligrams sodium, 8 grams fiber.

Wednesday: Kids

Kids know that pizza is one of the special food groups just for them, so CHOPPED CHICKEN PIZZA fits right in. Heat oven to 425 degrees. Spread a thin whole-grain pizza crust with 1 (9- or 10-ounce) package chopped cooked chicken. Top with 1 cup shredded part-skim Monterey Jack cheese mixed with 1/2 cup finely chopped fresh spinach. Bake about 10 minutes or until hot. Accompany the pizza with CARROT STICKS. For dessert, ORANGE SECTIONS are good.

Plan

Order a heart-shaped chocolate cake for your honey for Friday.

Shopping List

thin whole-grain pizza crust, packaged chopped cooked chicken, shredded part-skim Monterey Jack cheese, fresh spinach, carrot sticks, oranges.

Thursday: Budget

Pinch some pennies and serve SAUCY MEATBALL SUBS for a delicious money-saver. Accompany the flavor-packed dish with a GREEN SALAD. KIWI makes a simple dessert.

Shopping List

eggs, whole-grain bread, onion, coarse salt, Italian seasoning, 95% lean ground beef, jar no-salt-added or regular red pasta sauce, hoagie or other sandwich buns, parmesan cheese, salad greens, kiwi.

SAUCY MEATBALL SUBS

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: 15 to 20 minutes; standing time: 1 to 2 minutes

  • 2 eggs, lightly beaten
  • 1 1/2 cups whole-grain soft bread crumbs (about 2 slices)
  • 1/2 cup finely chopped onion
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon Italian seasoning
  • 2 pounds 95% lean ground beef
  • 1 (26- to 28-ounce) jar no-salt-added or regular red pasta sauce
  • 12 hoagie or other sandwich buns
  • 1/2 cup freshly grated parmesan cheese

Heat oven to 350 degrees. In a large bowl, combine eggs, bread crumbs, onion, salt and Italian seasoning; mix well. Add beef; mix well. Shape into 48 meatballs. Arrange them on a rimmed 10-by-15-inch baking pan. Bake 15 to 20 minutes or until internal temperature reaches 160 degrees; drain well. In a Dutch oven, combine the pasta sauce and cooked meatballs. Heat through. Split buns; spoon hot meatball mixture into buns. Spoon remaining sauce over meatballs. Sprinkle with parmesan cheese. Let stand 1 to 2 minutes before serving.

Per serving: 362 calories, 27 grams protein, 11 grams fat (28 percent calories from fat), 3.9 grams saturated fat, 40 grams carbohydrate, 76 milligrams cholesterol, 596 milligrams sodium, 3 grams fiber.

Friday: Express

Make Valentine's Day special with ASIAN BARBECUE STEAKS. Serve the tender steaks with STUFFED BAKED POTATOES (from frozen) and PEAS WITH PEARL ONIONS (from frozen). Add DINNER ROLLS. For dessert, enjoy a HEART-SHAPED CHOCOLATE CAKE with RASPBERRY SORBET by candlelight.

Tip

Make Valentine's Day special with ASIAN BARBECUE STEAKS. Serve the tender steaks with STUFFED BAKED POTATOES (from frozen) and PEAS WITH PEARL ONIONS (from frozen). Add DINNER ROLLS. For dessert, enjoy a HEART-SHAPED CHOCOLATE CAKE with RASPBERRY SORBET by candlelight.

Plan

Save some cake for Saturday.

Shopping List

ketchup, green onions, hoisin sauce, fresh ginger, beef sirloin tip side steak, frozen stuffed baked potatoes, frozen peas with pearl onions, dinner rolls, heart-shaped chocolate cake, raspberry sorbet.

ASIAN BARBECUE STEAKS

Servings: makes 2 servings

Prep time: 15 minutes; marinating time: 6 hours

Cook time: 12 to 14 minutes

  • For the marinade:
  • 1/4 cup ketchup
  • 2 tablespoons chopped green onions
  • 2 tablespoons hoisin sauce
  • 1 1/2 teaspoons minced fresh ginger
  • The steak:
  • 1 beef sirloin tip side steak, cut 1 inch thick (about 8 ounces)

Combine marinade ingredients in small bowl. Cover and refrigerate 1/4 cup marinade. Place steak and remaining marinade in a resealable plastic bag; turn to coat. Refrigerate 6 hours to overnight. Remove steak from marinade; discard marinade. Grill, covered, on 145-degree preheated gas grill 12 to 14 minutes for medium-rare doneness, turning once. (Do not overcook.) Serve with warmed reserved marinade.

Per serving: 187 calories, 24 grams protein, 6 grams fat (32 percent calories from fat), 2 grams saturated fat, 7 grams carbohydrate, 69 milligrams cholesterol, 291 milligrams sodium, no fiber.

Saturday: Easy Entertaining

Prepare your own LAMB CHOPS for guests.

Accompany your prize recipe with RICE PILAF: Melt 1 tablespoon butter in a large nonstick skillet on medium; add 1 small chopped onion and 1/2 cup slivered almonds. Cook 7 minutes or until onion is softened and almonds are golden. Stir in 1 1/2 cups uncooked basmati rice, 1/2 cup golden raisins, 1 1/2 teaspoons turmeric, 1/4 teaspoon cinnamon and 1/2 teaspoon coarse salt; cook 2 minutes. Add 3 cups unsalted chicken broth and bring to a boil; cover, reduce heat to low, and simmer 20 to 25 minutes or until rice is tender.

Serve with MARINATED CUCUMBER AND TOMATO SALAD: Add 2 tablespoons chopped fresh mint to your own vinaigrette. Pour over 3 thinly sliced medium cucumbers, 3 medium tomatoes (cut into wedges), 1 thinly sliced medium red onion, and coarse salt and pepper to taste. Toss gently to coat; cover and marinate 2 hours. Serve with FLATBREAD. Slice the leftover CAKE and top it with light whipped cream.

Shopping List

lamb chops, butter, onion, slivered almonds, basmati rice, golden raisins, turmeric, cinnamon, coarse salt, unsalted chicken broth, fresh mint, vinaigrette, cucumbers, tomatoes, red onion, pepper, flatbread, light whipped cream.

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