Make family day special with SWEET CHILI PORK TENDERLOIN. Accompany the pork with BAKED SWEET POTATOES, GREEN BEANS WITH SLICED ALMONDS and WHOLE-GRAIN ROLLS. Buy a KEY LIME PIE for dessert.
For extra flavor, toast the almonds before combining with the green beans.
Cook an extra plain tenderloin for Monday and Tuesday, and save enough pie for Tuesday.
garlic, coarse salt, Chinese five-spice powder, rice vinegar, extra-virgin olive oil, pork tenderloins, canola oil, Thai sweet chili sauce, sweet potatoes to bake, green beans, sliced almonds, whole-grain rolls, key lime pie.
SWEET CHILI PORK TENDERLOIN
Servings: makes 4 servings
Prep time: less than 15 minutes
Cook time: about 25 minutes; standing time: 5 minutes
- 3 cloves garlic, peeled
- 1/2 teaspoon coarse salt
- 1 tablespoon Chinese five-spice powder
- 1 1/2 teaspoons rice vinegar
- 1 1/2 teaspoons extra-virgin olive oil
- 1 (1 1/4-pound) pork tenderloin
- 2 tablespoons canola oil
- Thai sweet chili sauce
Place a large cast-iron skillet in the oven; heat oven to 450 degrees. Finely mince garlic, then sprinkle salt on top. Use the flat side of a knife to mash the garlic into a paste. Add the paste to a small bowl, then stir in five-spice powder, vinegar and olive oil. Trim any silver skin from tenderloin, then thoroughly dry it. Rub spice mixture all over tenderloin. Carefully remove skillet from oven and add oil, swirling to coat the bottom of pan. Add tenderloin, bending to fit if necessary. Return to oven; bake 10 minutes. Flip, then reduce oven temperature to 400 degrees. Continue baking for 10 to 15 minutes or until internal temperature reaches 145 degrees. Transfer to a cutting board and immediately brush generously with chili sauce. Cover loosely; let stand 5 minutes. Slice and serve with sauce. (Adapted from "The Secret Ingredient Cookbook," Kelly Senyei, HMH.)
Per serving: 241 calories, 30 grams protein, 12 grams fat (46% calories from fat), 1.7 grams saturated fat, 2 grams carbohydrate, 92 milligrams cholesterol, 316 milligrams sodium, no fiber.
Celebrate Memorial Day with everyone’s favorite BURGER (with or without meat) on whole-grain buns. Alongside, deli PASTA SALAD and deli COLESLAW are perfect.
BARBECUE DEVILED EGGS are something special: Hard-cook 12 eggs; cool, then peel. Halve eggs lengthwise; remove yolks to small bowl. Mash yolks with 1/4 cup reduced-fat mayonnaise. Stir in 1 tablespoon Dijon mustard, 1/4 teaspoon coarse salt, 1/2 teaspoon pepper and 1/8 teaspoon hot sauce. Gently stir in 1/3 cup finely chopped leftover cooked pork (if desired). Spoon mixture into egg white halves. Chill until ready to serve. Garnish with paprika.
FRESH STRAWBERRIES and BROWNIES are a celebration dessert.
any burgers, whole-grain buns, deli pasta salad, deli coleslaw, eggs, reduced-fat mayonnaise, Dijon mustard, coarse salt, pepper, hot sauce, paprika, fresh strawberries, brownies.
Tuesday: Heat and Eat
Use more of the leftover pork tenderloin for PORK TETRAZZINI. Cook 8 ounces linguine as directed. Meanwhile, cook 1 chopped small onion in a large nonstick skillet in 1 tablespoon canola oil on medium heat 5 minutes or until onion is softened. Add 1 (8-ounce) package sliced fresh mushrooms and cook 5 minutes. Stir in 1 1/4 cups reduced-fat Alfredo sauce and bring to a simmer. Stir in 2 cups cubed leftover pork and heat through. Drain pasta; toss with pork mixture. Sprinkle with freshly grated parmesan cheese before serving.
Add a SPINACH SALAD and BREAD STICKS. Slice the leftover PIE for dessert.
linguine, onion, canola oil, sliced fresh mushrooms, reduced-fat Alfredo sauce, parmesan cheese, fresh spinach, bread sticks.
TURKEY LOAF WITH SAUSAGE is easy on the budget. Serve it with MASHED POTATOES, fresh BROCCOLI topped with shredded cheddar cheese and WHOLE-GRAIN ROLLS. How about a leftover BROWNIE for dessert?
Save enough turkey loaf for Thursday.
quick-cooking oats, green bell pepper, onion, 1% milk, eggs, Worcestershire sauce, coarse salt, ground (dry) mustard, ground turkey breast, reduced-fat ground turkey sausage, canned stewed tomatoes with green peppers and onions, brown sugar, cooking spray, potatoes to mash, fresh broccoli, shredded cheddar cheese, whole-grain rolls.
TURKEY LOAF WITH SAUSAGE
Servings: makes 10 servings
Prep time: 15 minutes
Cook time: about 1 hour and 25 minutes; standing time: 15 minutes
- 3/4 cup uncooked quick-cooking oats
- 3/4 cup diced green bell pepper
- 3/4 cup finely chopped onion
- 3/4 cup 1% milk
- 1 egg, lightly beaten
- 1 tablespoon Worcestershire sauce
- 1/2 teaspoon coarse salt
- 1 teaspoon ground (dry) mustard
- 2 pounds ground turkey breast
- 7 ounces reduced-fat ground turkey sausage
- 1 (15.5-ounce) can stewed tomatoes with green peppers and onions, drained
- 1 1/2 tablespoons brown sugar
Heat oven to 350 degrees. In a large bowl, combine oats, bell pepper, onion, milk, egg, Worcestershire sauce, salt and mustard. Mix well. Add turkey and sausage and mix until just blended. Shape mixture into a 10-by-5-inch loaf. Top with stewed tomatoes and sprinkle with brown sugar. Place on a rack coated with cooking spray on a foil-lined broiler pan. Bake 1 hour and 25 minutes or until meat thermometer inserted into thickest portion registers 165 degrees. Remove from oven; let stand 15 minutes. Slice and serve.
Per serving: 180 calories, 23 grams protein, 4 grams fat (18% calories from fat), 1.1 grams saturated fat, 12 grams carbohydrate, 81 milligrams cholesterol, 402 milligrams sodium, 2 grams fiber.
Make use of those leftovers and enjoy TURKEY LOAF SANDWICHES on whole-grain bread. Top the turkey loaf with roasted red peppers and shredded lettuce. Serve with deli POTATO SALAD and a PICKLE. It’s time for a juicy slice of CANTALOUPE for dessert.
whole-grain bread, roasted red peppers, lettuce, deli potato salad, pickles, cantaloupe.
SLOPPY JOE CONFETTI TACOS will make the kids happy. Heat oven to 350 degrees. Cook 1 pound 93% to 95% lean ground beef in a large nonstick skillet on medium 5 to 7 minutes or until no longer pink. Heat 12 taco shells according to directions. To cooked beef, add 1 (15.5-ounce) can sloppy Joe sauce, 1/2 cup chopped red bell pepper and 1 (11-ounce) can rinsed no-salt-added corn. Heat 2 to 3 minutes longer or until hot and bubbly. Spoon about 1/4 cup beef mixture into each taco shell; top with sliced ripe olives, shredded romaine and shredded colby jack cheese.
Serve with RICE. Add RED and GREEN GRAPES for dessert.
lean ground beef, taco shells, canned sloppy Joe sauce, red bell pepper, canned no-salt-added corn, sliced ripe olives, romaine, shredded colby jack cheese, rice, red and green grapes.
Saturday: Easy Entertaining
Treat your guests to BAKED TILAPIA WITH CUCUMBER SALAD. Serve it with O’BRIEN POTATOES (from frozen), fresh ASPARAGUS and a BAGUETTE. Buy FRUIT TARTS for a simple dessert.
honey, unseasoned rice vinegar, gingerroot, coarse salt, cucumber, red bell pepper, green onions, fresh cilantro, tilapia fillets, eggs, lemon-pepper seasoning, plain panko breadcrumbs, frozen O’Brien potatoes, fresh asparagus, baguette, fruit tarts.
BAKED TILAPIA WITH CUCUMBER SALAD
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 10 to 12 minutes
- FOR THE DRESSING:
- 1 tablespoon honey
- 1 tablespoon unseasoned rice vinegar
- 2 teaspoons grated gingerroot
- 1/4 teaspoon coarse salt
- FOR THE SALAD:
- 1/2 unpeeled cucumber, halved lengthwise and thinly sliced
- 1/4 cup diced red bell pepper
- 3 green onions, thinly sliced
- 1 teaspoon chopped fresh cilantro
- FOR THE TILAPIA:
- 4 (5- or 6-ounce) tilapia fillets
- 1 egg white, beaten
- 1 teaspoon lemon pepper seasoning
- 1/4 cup plain panko breadcrumbs
Heat oven to 425 degrees. In medium bowl, mix dressing ingredients; stir in salad ingredients to coat. Refrigerate until ready to serve. Meanwhile, place tilapia on a nonstick foil-lined rimmed baking sheet. Brush with egg white. Sprinkle with lemon pepper and breadcrumbs. Bake 10 to 12 minutes or until fish is opaque throughout. Spoon cucumber salad over tilapia to serve.
Per serving: 184 calories, 30 grams protein, 3 grams fat (12% calories from fat), 0.8 gram saturated fat, 10 grams carbohydrate, 71 milligrams cholesterol, 218 milligrams sodium, 2 grams fiber.