Serve your family summery and delicious MEDITERRANEAN LAMB CUTLETS WITH KIWI SALSA and COUSCOUS. Add a BOSTON LETTUCE SALAD and FLATBREAD. For dessert, STRAWBERRY ICE CREAM is always a favorite.
Save enough ice cream for Tuesday.
kiwis, reduced-fat sour cream, garlic, lamb rib chops (cutlets), fresh peach, papaya, lime, cilantro, couscous, Boston lettuce, flatbread, strawberry ice cream.
MEDITERRANEAN LAMB CUTLETS WITH KIWI SALSA
Servings: makes 6 servings
Prep time: 15 minutes; refrigeration time: 2 hours
Cook time: Less than 10 minutes
- For the lamb:
- 1/2 cup reduced-fat sour cream
- 1 peeled kiwi, halved
- 1 clove garlic, crushed
- 12 lamb rib chops (cutlets), 1/4 to 1/2 inch thick
- For the salsa:
- 3 kiwis, peeled and chopped
- 1 medium fresh peach, peeled and chopped
- 1 small papaya, peeled, seeded and chopped
- 1 tablespoon fresh lime juice
- 2 tablespoons chopped fresh cilantro
Place 1 kiwi, sour cream and garlic in food processor or blender and puree until just blended and kiwi seeds are not broken; set aside. Place lamb in large bowl. Pour kiwi mixture over lamb; turn to coat. Cover and refrigerate 2 hours.
Meanwhile, for the salsa, combine 3 kiwis, peach, papaya, lime juice and cilantro in small bowl; set aside. To cook cutlets, brush excess marinade from cutlets and discard marinade. Grill or broil cutlets 2 to 3 minutes per side on medium or until desired doneness. Serve with salsa.
Per serving: 240 calories, 28 grams protein, 9 grams fat (35% calories from fat), 3.2 grams saturated fat, 11 grams carbohydrate, 87 milligrams cholesterol, 80 milligrams sodium, 2 grams fiber.
Save some money tonight with TUNA SALAD ON MIXED GREENS. In a food processor, puree 2 slices whole-grain bread, 1/2 cup unsalted chicken broth, 1/4 cup chopped walnuts, 1/4 cup fat-free plain yogurt, 1/4 cup fresh lemon juice, 2 cloves garlic and a pinch of cayenne pepper. Transfer to a bowl and add 2 (6-ounce) cans drained and flaked water-packed albacore tuna, 2 medium chopped carrots, 2 ribs chopped celery and 1/4 cup chopped fresh dill; mix gently. Season with coarse salt and pepper. Spoon the salad onto a bed of mixed greens.
Serve with a glass of chilled TOMATO JUICE and a fresh lime wedge on the side, along with BAKED CHIPS and MULTIGRAIN ROLLS. FRESH PINEAPPLE is your dessert.
Make enough tuna salad for Tuesday.
whole-grain bread, unsalted chicken broth, walnuts, fat-free plain yogurt, lemons, garlic, cayenne pepper, canned water-packed albacore tuna, carrots, celery, fresh dill, coarse salt, pepper, mixed greens, tomato juice, limes, baked chips, multigrain rolls, fresh pineapple.
Tuesday: Heat and Eat
There's little heating necessary tonight with leftover TUNA SALAD SANDWICHES on whole-grain toast with sliced tomatoes and lettuce for dinner. Serve with OVEN FRIES (from frozen) and SWEET PICKLES. Scoop leftover ICE CREAM for dessert.
whole-grain bread, tomatoes, lettuce, frozen oven fries, sweet pickles.
Forget about meat tonight and serve MEXICAN BAKED POTATOES. Slash and fluff hot baked potatoes. Top each one with 1/4 cup salsa, 2 tablespoons canned reduced-sodium black beans (rinsed) and 2 tablespoons shredded 50% light cheddar cheese. Place under broiler and cook 1 minute or until cheese melts. Top each potato with 1 tablespoon chopped green onions.
Serve with a LETTUCE WEDGE and HARD-COOKED EGG SLICES. Add WHOLE-GRAIN ROLLS. For dessert, spoon fresh sliced STRAWBERRIES over CHOCOLATE PUDDING.
Bake extra potatoes for Thursday.
potatoes to bake, salsa, canned reduced-sodium black beans, 50% light cheddar cheese, green onions, lettuce, eggs, whole-grain rolls, fresh strawberries, chocolate pudding.
Keep the kitchen cool with PEPPER JACK AND TURKEY SANDWICHES. Spread whole-grain bread slices with spicy ground mustard. Layer romaine, sliced pepper jack cheese, deli smoked turkey slices and sliced tomatoes. Halve sandwiches and serve with BAKED POTATO WEDGES (leftover baked potatoes cut into wedges, coated with cooking spray and baked at 425 degrees for 10 minutes). BLUEBERRIES are your dessert.
whole-grain bread, spicy ground mustard, romaine, pepper jack cheese, deli smoked turkey slices, tomatoes, cooking spray, blueberries.
Make the kids happy with these unusual SLOPPY JOE PIEROGIES: Boil 1 (16.9-ounce) package frozen potato-and-cheddar pierogies according to directions; drain well. Meanwhile, heat a large nonstick skillet on medium. Cook 1 pound ground turkey breast 5 minutes or until it's no longer pink. Add 1/2 cup minced carrots and 1/2 cup minced onions; cook and stir 4 minutes or until soft. Stir in 1 (15.5-ounce) can sloppy Joe sauce; bring to a boil. Remove from heat; fold in drained pierogies. Serve in soup bowls.
Munch on CELERY STICKS stuffed with cheese spread and add CRUSTY BREAD. A slice of WATERMELON is a kid kind of dessert.
frozen potato-and-cheddar pierogies, ground turkey breast, carrots, onion, canned sloppy Joe sauce, celery, cheese spread, crusty bread, watermelon.
Saturday: Entertain the Family
Celebrate Independence Day with the family and enjoy GRILLED STEAK AND WATERMELON SALAD at the same time. Add POTATO SALAD, COLESLAW, DEVILED EGGS and a BAGUETTE for a real picnic. BLUEBERRY ICE CREAM PIE is a show-stopping dessert everyone will love.
ground coriander, cumin, beef tenderloin steaks, seedless baby watermelon, coarse salt, pepper, baby arugula or spinach leaves, reduced-fat balsamic or Italian dressing, cherry tomatoes, red onion, Greek feta cheese, potato salad, coleslaw, deviled eggs, baguette, canned blueberry pie filling, vanilla ice cream, graham cracker piecrust, strawberry sauce, light whipped cream, any fresh berries.
GRILLED STEAK AND WATERMELON SALAD
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 10 to 15 minutes for steak; 2 to 4 minutes for watermelon
- 1 teaspoon ground coriander
- 1 teaspoon cumin
- 4 beef tenderloin steaks, cut 1 inch thick (4 to 5 ounces each)
- 2 slices seedless baby watermelon, 1 inch thick (about 1 pound each)
- Coarse salt and pepper to taste
- 8 cups baby arugula or spinach leaves
- 1/4 cup reduced-fat balsamic or Italian dressing
- 1 cup halved cherry tomatoes
- 1/2 cup thinly sliced red onion
- 1/4 cup Greek feta cheese, crumbled
Combine coriander and cumin; press evenly onto steaks. Place steaks in center of grid over medium ash-covered coals; arrange watermelon around steak. Grill steaks, covered, 10 to 15 minutes for medium-rare to medium. Turn occasionally. Grill watermelon 2 to 4 minutes or until grill marks form, turning once. Carve steaks into slices. Cut each watermelon slice into 6 wedges. Season beef and watermelon with salt and pepper as desired.
Combine greens and dressing in large bowl; toss to coat. Divide among 4 serving plates. Arrange beef and watermelon on salad; top evenly with tomatoes, onion and cheese.
Per serving: 241 calories, 25 grams protein, 9 grams fat (33% calories from fat), 3.8 grams saturated fat, 18 grams carbohydrate, 68 milligrams cholesterol, 350 milligrams sodium, 2 grams fiber.
BLUEBERRY ICE CREAM PIE
Servings: makes 10 servings
Prep time: 10 minutes
Cook time: 2 hours; standing time: 5 minutes
- 3/4 cup blueberry pie filling
- 2 pints vanilla ice cream, slightly softened
- 1 (6-ounce) graham cracker piecrust
- 1/2 cup strawberry sauce
- Light whipped cream and any fresh berries for garnish
Mix pie filling and 1 pint ice cream; spread in crust. Top with remaining ice cream; freeze until firm. Remove from freezer 5 minutes before serving. Slice, top with strawberry sauce, garnish with whipped cream and berries, and serve.
Per serving: 274 calories, 3 grams protein, 11 grams fat (35% calories from fat), 4.8 grams saturated fat, 42 grams carbohydrate, 23 milligrams cholesterol, 142 milligrams sodium, 1 gram fiber.