health

7 Day Menu Planner for January 10, 2021

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

Sunday: Family

Spicier meals may keep the family warm during colder weather, just like this CAJUN PORK ROAST. Heat oven to 350 degrees. Rub all sides of 1 (3-pound) well-trimmed boneless pork loin with Cajun seasoning. Place in a shallow roasting pan and roast 1 to 1 1/2 hours or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing. Serve the juicy pork with ROASTED RED POTATOES AND CARROTS.

Alongside, add this colorful SPICED POMEGRANATE AND ORANGE SALAD: In a small bowl, whisk together 1/2 cup pomegranate juice, 1/4 cup olive oil, 2 tablespoons white wine vinegar, 1/2 teaspoon allspice, 1/2 teaspoon ground mustard, a pinch of coarse ground pepper and a pinch of coarse salt. Toss 8 cups salad greens with the vinaigrette in a large bowl. Divide mixture among 6 plates. Top each salad with about 5 orange sections and 1 tablespoon pomegranate arils (seeds).

Add WHOLE-GRAIN ROLLS. For dessert, POUND CAKE with BLUEBERRIES will be welcome.

Plan

Save enough pork for Monday.

Shopping List

boneless pork loin, Cajun seasoning, red potatoes, carrots, pomegranate juice, olive oil, white wine vinegar, allspice, ground mustard, coarse ground pepper, coarse salt, salad greens, oranges, pomegranate arils (seeds), whole-grain rolls, pound cake, blueberries.

Monday: Heat and Eat

Shred and heat 2 cups of the leftover pork, mix with 1/2 cup of your favorite barbecue sauce, spoon down center of whole-grain flour tortillas and call it BARBECUE PORK TORTILLAS. Serve with GUACAMOLE on SHREDDED LETTUCE and canned reduced-sodium PINTO BEANS. For dessert, PINEAPPLE CHUNKS are easy.

Plan

If time permits, make Tuesday's soup tonight.

Shopping List

your favorite barbecue sauce, whole-grain flour tortillas, guacamole, lettuce, canned reduced-sodium pinto beans, pineapple chunks.

Tuesday: Meatless

Stay warm with BLACK BEAN SOUP. Serve it over packaged YELLOW RICE. Chop some red bell pepper and add to deli COLESLAW for a little color and extra vitamin C. Serve with CRACKERS. PLUMS are a simple dessert.

Plan

Buy enough coleslaw for Friday.

Shopping List

olive oil, onion, garlic, cumin, dried oregano, chili powder, unsalted vegetable broth, sliced fresh mushrooms, fresh carrots, no-salt-added tomato sauce, canned reduced-sodium black beans, bay leaves, limes, packaged yellow rice, red bell peppers, deli coleslaw, crackers, plums.

BLACK BEAN SOUP

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 2 teaspoons olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 2 teaspoons cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon chili powder
  • 2 (14-ounce) cans unsalted vegetable broth
  • 1 cup sliced fresh mushrooms
  • 1 cup thinly sliced fresh carrots
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 bay leaves
  • 2 to 4 tablespoons fresh lime juice

Heat oil in a Dutch oven on medium. Cook onion and garlic 4 minutes or until onions are softened. Add cumin, oregano, chili powder, broth, mushrooms, carrots, tomato sauce, beans and bay leaves. Bring to a boil; reduce heat, cover and simmer 45 minutes. Stir in lime juice and simmer 10 more minutes. Discard bay leaves and serve.

Per serving: 133 calories, 7 grams protein, 1 gram fat (9% calories from fat), 0.2 gram saturated fat, 26 grams carbohydrate, no cholesterol, 213 milligrams sodium, 8 grams fiber.

Wednesday: Kids

Kids will go for SLOPPY JOE POCKETS. Add OVEN FRIES (from frozen) and GREEN BEANS. Sliced KIWI is good for dessert.

Shopping List

lean ground beef, onion, garlic, coarse salt, pepper, canned no-salt-added tomato sauce, brown sugar, less-sodium Worcestershire sauce, refrigerated Grands biscuits (or another brand), butter, frozen oven fries, green beans, kiwis.

SLOPPY JOE POCKETS

Servings: makes 8 pockets

Prep time: 20 minutes

Cook time: 15 to 18 minutes

  • 1 pound lean ground beef
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 2 tablespoons packed brown sugar
  • 2 tablespoons less-sodium Worcestershire sauce
  • 1 (16.3-ounce) tube refrigerated Grands biscuits (or another brand)
  • 1 tablespoon melted butter

Heat a large nonstick skillet on medium-high and cook ground beef, onion, garlic, salt and pepper until beef is browned, stirring occasionally. Stir in tomato sauce, brown sugar and Worcestershire and bring to a boil. Reduce heat and simmer 25 minutes, stirring occasionally. Remove from heat and let mixture cool to room temperature, about 30 minutes. (I recommend transferring mixture to a bowl to cool faster.) Heat oven to 350 degrees. On lightly floured surface, roll each biscuit into a 5 1/2-inch diameter circle. Arrange filling (about a heaping 1/4 cup per pocket) in lower center of each dough circle to within 1 inch of edge. Fold dough over filling to make a pocket and seal edges with fork. Arrange pockets on baking sheet. Brush tops with melted butter. Bake 15-18 minutes or until golden and baked through.

Per pocket: 287 calories, 16 grams protein, 11 grams fat (34% calories from fat), 4.4 grams saturated fat, 32 grams carbohydrate, 35 milligrams cholesterol, 753 milligrams sodium, 2 grams fiber.

Thursday: Budget

Your food budget is safe and your taste buds will be happy eating UNSTUFFED CABBAGE. In a Dutch oven, cook 12 ounces lean ground beef, 1 small chopped onion and 1 clove minced garlic 6 minutes on medium or until beef is no longer pink and onion is softened. Add 1 cup water, 8 cups chopped cabbage, 1 (28-ounce) can crushed tomatoes, 1 1/2 tablespoons packed dark brown sugar, 1 1/2 tablespoons cider vinegar, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Bring to a boil; reduce heat and simmer 10 minutes or until cabbage is tender. Serve with BOILED POTATOES sprinkled with chopped parsley, MIXED GREENS and WHOLE-GRAIN ROLLS. TROPICAL FRUIT is good for dessert.

Shopping List

lean ground beef, onion, garlic, cabbage, canned crushed tomatoes, dark brown sugar, cider vinegar, coarse salt, pepper, potatoes to boil, parsley, mixed greens, whole-grain rolls, tropical fruit.

Friday: Express

Pan-fry a HAM STEAK for dinner and bake SWEET POTATO WEDGES to go alongside. Serve with leftover deli COLESLAW and CORNBREAD (from mix). CHUNKY APPLESAUCE is a perfect dessert.

Shopping List

ham steak, sweet potatoes to bake, cornbread mix, chunky applesauce.

Saturday: Entertain the Family

Your family will enjoy the flavors of Indian cuisine with AUTHENTIC TANDOORI CHICKEN.

Serve with CUCUMBER-MINT SAUCE for a refreshing accent to the fragrant chicken: Mix together 1 cup plain yogurt, 3/4 cup seedless diced cucumber, 5 chopped fresh mint leaves, 1/4 teaspoon coarse salt and a pinch of coarse ground black pepper. Cover and refrigerate until serving time.

Serve the combo with BASMATI RICE, SUGAR SNAP PEAS, a BABY ARUGULA SALAD and NAAN. RICE PUDDING WITH PISTACHIOS is the perfect dessert.

Shopping List

plain yogurt, turmeric, cumin, ground coriander, paprika, garlic, ground ginger, lemons, canola oil, coarse salt, black pepper, boneless skinless chicken thighs, cooking spray, cilantro, mango chutney, seedless cucumber, fresh mint, basmati rice, sugar snap peas, baby arugula salad greens, naan, rice pudding with pistachios.

AUTHENTIC TANDOORI CHICKEN

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 1 to 6 hours

Cook time: 30 to 40 minutes

  • 1 cup plain yogurt
  • 2 teaspoons turmeric
  • 2 teaspoons cumin
  • 2 teaspoons ground coriander
  • 2 teaspoons paprika
  • 2 cloves garlic, grated
  • 1 teaspoon ground ginger
  • Juice from 1 lemon
  • 2 tablespoons canola oil
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1 pound boneless skinless chicken thighs
  • Lemon slices, chopped cilantro and mango chutney for garnish, as desired

In a glass dish or resealable plastic bag, combine the yogurt, turmeric, cumin, coriander, paprika, garlic, ginger, lemon juice, oil, salt and pepper. Make shallow cuts in the thighs with a sharp knife. Add the thighs to the marinade and rub it into the chicken. Marinate in the refrigerator for 1 to 6 hours. Heat oven to 450 degrees. Line a rimmed baking pan with foil and coat with cooking spray. Arrange the thighs on the pan. Roast 30 to 40 minutes or until the internal temperature reaches 170 degrees. Serve with desired garnishes.

Per serving: 251 calories, 26 grams protein, 13 grams fat (45% calories from fat), 1.8 grams saturated fat, 9 grams carbohydrate, 109 milligrams cholesterol, 392 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 03, 2021

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

Sunday: Family

This simple LEMON ROAST CHICKEN is just right for family day. Heat oven to 375 degrees. Squeeze the juice of half a lemon over a 4 1/2- to 5-pound chicken; put rind in cavity. Place on a rack in a shallow roasting pan. Brush chicken with canola oil and sprinkle with coarse salt and dried thyme. Roast 1 1/2 to 2 hours or until internal temperature reaches 165 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve the juicy bird with your own MASHED POTATOES and GRAVY. Add fresh steamed BRUSSELS SPROUTS topped with crumbled bacon and a ROMAINE SALAD on the side. Don't forget the DINNER ROLLS. For dessert, CHOCOLATE ICE CREAM is easy.

Plan

Save enough chicken for Monday. Make 2 extra cups mashed potatoes and save enough ice cream for Tuesday.

Shopping List

lemon, chicken to roast, canola oil, coarse salt, dried thyme, potatoes to mash, gravy, fresh Brussels sprouts, bacon, romaine lettuce, dinner rolls, chocolate ice cream.

Monday: Heat and Eat

Use that leftover chicken in CHICKEN AND CHIVE FETTUCCINE. Serve with a LETTUCE WEDGE with crumbled blue cheese along with BREAD STICKS. For dessert, PEACHES are just fine.

Shopping List

spinach-flavored or other fettuccine, olive oil, grape tomatoes, chive-and-onion cream cheese, Italian seasoning, lettuce, crumbled blue cheese, bread sticks, peaches.

CHICKEN AND CHIVE FETTUCCINE

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: for the fettuccine

  • 8 ounces spinach-flavored or other fettuccine
  • 1 tablespoon olive oil
  • 1 cup chopped cooked chicken
  • 1 cup halved grape tomatoes
  • 3 ounces chive-and-onion cream cheese, softened
  • 1 tablespoon Italian seasoning

Cook fettuccine according to directions; reserve 1/3 cup cooking liquid and drain fettuccine. In pasta pot, heat oil on low. Add cooked fettuccine and toss with oil. Add chicken, tomatoes, cream cheese, Italian seasoning and reserved cooking liquid. Stir until cream cheese is melted. Serve immediately.

Per serving: 373 calories, 20 grams protein, 13 grams fat (32% calories from fat), 6 grams saturated fat, 44 grams carbohydrate, 50 milligrams cholesterol, 144 milligrams sodium, 3 grams fiber.

Tuesday: Budget

Salmon is delicious any way it's prepared, so this SALMON CHOWDER fits the bill. Cook 1 (10-ounce) package frozen corn in butter sauce according to directions. In a large bowl, combine the cooked corn, 1 (14 3/4-ounce) can drained salmon, 2 cups leftover mashed potatoes, 1 cup 1% milk and 1/2 cup chopped red bell pepper. Microwave on high (100% power) 3 or 4 minutes or until hot. Mix well; stir in 1 tablespoon fresh lemon juice. Ladle into bowls and garnish with chopped fresh parsley.

Serve with a deli CARROT SALAD and CRACKERS. For dessert, leftover ICE CREAM is waiting.

Shopping List

frozen corn in butter sauce, canned salmon, 1% milk, red bell pepper, lemon, fresh parsley, deli carrot salad, crackers.

Wednesday: Express

Give yourself a break and pick up some packaged BARBECUED BEEF for dinner tonight. Heat it and serve on toasted WHOLE-GRAIN SANDWICH BUNS. Top with sliced DILL PICKLES. Stop by the deli for COLESLAW. For dessert, make instant VANILLA PUDDING with 1% milk and swirl in a little honey.

Plan

Save enough barbecue for Thursday.

Shopping List

packaged barbecued beef, whole-grain sandwich buns, sliced dill pickles, deli coleslaw, instant vanilla pudding, 1% milk, honey.

Thursday: Kids

Transform yesterday's barbecue into BARBECUE TACOS. Heat and spoon the leftover meat into warmed taco shells. Add mild salsa, chopped lettuce and shredded cheddar cheese. The tacos go well with heated canned REFRIED BEANS. For dessert, halve some KIWIS and eat them with a spoon.

Shopping List

taco shells, mild salsa, lettuce, shredded cheddar cheese, canned refried beans, kiwis.

Friday: Meatless

Keep it simple tonight with open-face BROILED PEPPER JACK CHEESE AND ROASTED RED PEPPER SANDWICHES. Heat broiler. Drain red peppers (from a jar) on paper towels before placing on rye bread. Top with cheese slices. Broil until cheese melts. Serve with deli or canned VEGETARIAN VEGETABLE SOUP. PEARS are dessert.

Shopping List

jar roasted red peppers, rye bread, pepper jack cheese, deli or canned vegetarian vegetable soup, pears.

Saturday: Entertain the Family

This SHRIMP SCAMPI couldn't be any easier to prepare for the family. Serve with ANGEL HAIR PASTA. On the side, FARRO WITH PESTO, TOMATOES AND PECANS is a special treat. Add SOURDOUGH BREAD. For dessert, CHEESECAKE WITH BLUEBERRIES is always special.

Shopping List

olive oil, large shrimp with tails, garlic, crushed red pepper, coarse salt, fresh parsley, lemons, angel hair pasta, pecan halves, farro, prepared basil pesto, parmesan cheese, water-packed artichoke hearts, grape tomatoes, pepper, sourdough bread, cheesecake, blueberries.

SHRIMP SCAMPI

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes

  • 1 tablespoon olive oil
  • 1 pound large shrimp, shelled and deveined with tails intact
  • 2 cloves garlic, pressed
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon coarse salt
  • 1/4 cup chopped fresh parsley leaves
  • Lemon wedges

Heat oil in a large nonstick skillet on medium-high. Add shrimp, garlic, red pepper and salt. Cook 3 minutes or just until shrimp turn opaque throughout, stirring frequently. Sprinkle with chopped parsley; serve with lemon wedges.

Per serving: 130 calories, 23 grams protein, 4 grams fat (27% calories from fat), 0.6 gram saturated fat, 1 gram carbohydrate, 183 milligrams cholesterol, 258 milligrams sodium, no fiber.

FARRO WITH PESTO, TOMATOES AND PECANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1/2 cup pecan halves
  • 1 cup farro, rinsed
  • 3 cups water
  • 1/3 cup prepared basil pesto
  • 1/2 cup freshly grated parmesan cheese
  • 1 cup water-packed and drained artichoke hearts
  • 1 cup grape tomatoes cut into quarters
  • Coarse salt to taste
  • Freshly ground pepper to taste

Heat oven to 400. Scatter pecans on baking sheet; bake 8 minutes or until fragrant. Let cool enough to handle, then chop coarsely. Meanwhile, in a small saucepan combine farro and water. Bring to a boil, stir, then reduce heat to low and simmer 20 minutes or until grains are tender but chewy. Drain excess water and fluff with fork. Transfer to a large bowl; cool slightly. Stir in pesto and stir to coat. Stir in parmesan, artichokes, tomatoes and pecans. Season to taste with salt and pepper.

Per serving: 293 calories, 11 grams protein, 15 grams fat (46% calories from fat), 2.8 grams saturated fat, 29 grams carbohydrate, 9 milligrams cholesterol, 414 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for December 27, 2020

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

Sunday: Family

Traditional Greek seasonings, cinnamon and mint, transform LAMB KEBABS WITH FRESH MINT into premier family fare. Serve the lamb with COUSCOUS and SNOW PEAS. Add a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD. For dessert, buy a frozen TRIPLE BERRY PIE. Garnish with light whipped cream. Cut into 12 servings because this pie is really rich!

Plan

Save 2 kebabs and enough pie, and prepare chickpeas for Monday, if desired.

Shopping List

fresh mint, extra-virgin olive oil, dry red wine, lemon, cinnamon sticks, boneless lamb leg, coarse salt, black pepper, couscous, snow peas, red-tipped lettuce, sourdough bread, frozen triple berry pie, light whipped cream.

LAMB KEBABS WITH FRESH MINT

Servings: makes 6 servings

Prep time: 15 minutes; marinating time: 2 to 4 hours

Cook time: 8 to 12 minutes

  • FOR THE MARINADE:
  • 2 bunches fresh mint, divided
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup dry red wine
  • 2 tablespoons fresh lemon juice
  • 4 cinnamon sticks
  • FOR THE KEBABS:
  • 1 1/2 pounds boneless lamb leg, trimmed and cut into 1 1/2-inch pieces
  • 1/2 teaspoon coarse salt
  • Ground black pepper to taste

Coarsely chop 1 bunch mint leaves to make 1/2 cup and reserve the remaining mint. In a large mixing bowl, combine the chopped mint, olive oil, wine, lemon juice and cinnamon sticks. Sprinkle lamb with salt and pepper. Add lamb to marinade and turn to coat. Cover and refrigerate 2 to 4 hours, turning several times. Drain the lamb; discard marinade. Thread lamb onto 6 metal skewers, placing a whole mint leaf between pieces. Grill on high 8 to 12 minutes (for medium-rare to medium) or until browned, turning several times.

Per serving: 143 calories, 23 grams protein, 5 grams fat (31% calories from fat), 1.7 grams saturated fat, no carbohydrate, 73 milligrams cholesterol, 230 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the 2 extra (leftover) kebabs for LAMB PITAS. Chop the lamb and heat. Spoon into 4 whole-wheat pitas lined with lettuce leaves. Meanwhile, combine 1 1/2 cups finely chopped, seeded cucumber, 1 tablespoon fresh lemon juice, coarse salt and pepper to taste, and 3/4 cup fat-free plain yogurt; mix well. Divide and spoon mixture over lamb.

Serve with BAKED CHICKPEAS: Heat oven to 350 degrees. Mix 1 (15- to 19-ounce) can rinsed reduced-sodium chickpeas, 1/4 teaspoon garlic powder and 1/8 teaspoon cayenne pepper; toss to coat. Spread on a nonstick, foil-lined baking pan. Bake 45 to 50 minutes on bottom rack of oven. Shake pan every 15 minutes. Cool and serve.

Dessert is leftover PIE.

Plan

Cook rice for Tuesday.

Shopping List

whole-wheat pitas, lettuce, cucumbers, lemon, coarse salt, pepper, fat-free plain yogurt, canned reduced-sodium chickpeas, garlic powder, cayenne pepper.

Tuesday: Meatless

CHEESY POBLANO RICE SOUP is perfect for the colder weather. In a large nonstick skillet, heat 2 tablespoons canola oil on medium-high. Cook 1/4 cup minced shallots and 3 poblano peppers (seeded and chopped into 1-inch pieces) 3 to 5 minutes or until tender. Stir in 3 (14-ounce) cans unsalted vegetable broth and 1 (14 1/2-ounce) can drained no-salt-added diced tomatoes; bring to a boil. Add 3 cups cooked rice. Cook 2 minutes. Reduce heat to low and add 2 cups shredded 50% light cheddar cheese; cook and stir until cheese is melted.

Serve with GRAPEFRUIT AND ORANGE SECTIONS on lettuce and CORN MUFFINS (from mix). Finish with instant BUTTERSCOTCH PUDDING made with 1% milk.

Shopping List

canola oil, shallots, poblano peppers, canned unsalted vegetable broth, canned no-salt-added diced tomatoes, rice, 50% light cheddar cheese, grapefruit, oranges, lettuce, corn muffin mix, instant butterscotch pudding mix, 1% milk.

Wednesday: Budget

For an economical and tasty dinner, enjoy POTATO, TURKEY AND VEGETABLE CASSEROLE. Serve the soon-to-be family favorite with a crisp LETTUCE WEDGE and CRUSTY BREAD. PINEAPPLE is a light dessert.

Shopping List

olive oil, turkey breast, dried thyme leaves, garlic powder, ground black pepper, coarse salt, canned German potato salad, light sour cream, frozen mixed vegetables, cooking spray, panko, lettuce, crusty bread, pineapple.

POTATO, TURKEY AND VEGETABLE CASSEROLE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 1 tablespoon plus 1 teaspoon olive oil
  • 3/4 pound ground turkey breast
  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon coarse salt
  • 1 (15-ounce) can German potato salad
  • 1/2 cup light sour cream
  • 2 cups frozen mixed vegetables (thawed and drained)
  • 1/2 cup panko

Heat oven to 350 degrees. Heat 1 tablespoon oil in large nonstick skillet on medium. Add turkey, thyme, garlic powder, pepper and salt. Cook 5 to 7 minutes or until no longer pink, stirring occasionally and breaking turkey into large crumbles. Stir in potato salad and sour cream. Add vegetables; stir to combine. Spoon into a 2-quart casserole dish coated with cooking spray. Toss together panko and remaining 1 teaspoon oil. Sprinkle over casserole. Bake 30 minutes or until bubbly and heated through.

Per serving: 243 calories, 18 grams protein, 9 grams fat (32% calories from fat), 2.7 grams saturated fat, 23 grams carbohydrate, 34 milligrams cholesterol, 535 milligrams sodium, 2 grams fiber.

Thursday: Kids

Line up the kids to help you prepare CHILI TACOS. Heat your favorite canned chili; spoon into heated taco shells. Garnish with such favorites as shredded lettuce, mild salsa and reduced-fat sour cream. Add steamed CARROTS on the side. Top CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

canned chili, taco shells, lettuce, mild salsa, reduced-fat sour cream, carrots, chocolate ice cream, marshmallow topping.

Friday: Express

Make dinner faster than a speeding bullet with frozen HONEY BARBECUE CHICKEN BREAST CHUNKS (or another flavor). Serve them with CORN-ON-THE-COB and deli BROCCOLI SALAD. Add CHUNKY APPLESAUCE for dessert.

Shopping List

frozen honey barbecue chicken breast chunks (or another flavor), corn-on-the-cob, deli broccoli salad, chunky applesauce.

Saturday: Entertain the Family

Wow the family and enjoy PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES. Serve with STEAMED BROCCOLI WITH RED AND YELLOW BELL PEPPER STRIPS and WHOLE-GRAIN ROLLS. CHOCOLATE FUDGE LAYER CAKE (from frozen) with leftover CHOCOLATE ICE CREAM makes a high-octane dessert.

Shopping List

pork tenderloin, light coconut milk, chipotle peppers in adobo sauce, canned pineapple tidbits, cilantro, less-sodium soy sauce, cooking spray, russet potatoes, olive oil, chorizo, broccoli, red and yellow bell peppers, whole-grain rolls, frozen chocolate fudge layer cake.

PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES

Servings: makes 4 servings

Prep time: 15 minutes; refrigeration time: 2 to 4 hours

Cook time: 20 to 30 minutes; resting time: 3 to 5 minutes

  • 1 (1-pound) pork tenderloin
  • 1/2 cup light coconut milk
  • 2 tablespoons chipotle peppers in adobo sauce, minced
  • Juice from 1 (8-ounce) can pineapple tidbits
  • 4 tablespoons minced cilantro, with extra sprigs for garnish (if desired)
  • 1 tablespoon less-sodium soy sauce
  • 1 pound russet potatoes, peeled and cubed
  • 1 teaspoon olive oil
  • 2 ounces chorizo, loose or in casing

Place pork in resealable plastic bag; add coconut milk, peppers, pineapple juice, cilantro and soy sauce; seal bag and toss to blend well. Refrigerate 2 to 4 hours.

Heat oven to 450 degrees. Coat a large shallow roasting pan with cooking spray. Dry potato cubes well with paper towels and toss with olive oil; spread potatoes in pan and crumble chorizo evenly over potatoes. Remove pork from marinade, discarding marinade, and pat dry with paper towels. Keeping potatoes and chorizo in a single layer, place pork in center of roasting pan. Roast pork and potatoes for 20 to 30 minutes until internal temperature of pork reaches 145 degrees, stirring potatoes occasionally for even browning. Brush pork with saucepan juices during final 5 minutes of roasting and allow the tenderloin to rest for 3 to 5 minutes before serving. Slice pork; serve potatoes alongside. Garnish with cilantro sprigs if desired.

Per serving: 281 calories, 27 grams protein, 10 grams fat (31% calories from fat), 3.2 grams saturated fat, 21 grams carbohydrate, 72 milligrams cholesterol, 326 milligrams sodium, 3 grams fiber.

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