Celebrate family day with DIJON LAMB CHOPS. Remove excess fat from 12 loin lamb chops; arrange in a single layer on broiler pan coated with cooking spray. In small bowl, combine 2 tablespoons Dijon mustard, 1 teaspoon dried rosemary and 1/4 teaspoon crushed whole peppercorns. Spread over chops. Broil 4 inches from heat 5 minutes; turn and broil 4 to 6 more minutes for medium-rare or until desired doneness.
Serve the chops with NEW POTATOES tossed with chopped fresh dill and a little butter. Add ASPARAGUS, MIXED GREENS and a BAGUETTE. Buy a KEY LIME PIE for dessert.
Save enough pie for Monday.
loin lamb chops, cooking spray, Dijon mustard, dried rosemary, whole peppercorns, new potatoes, fresh dill, butter, asparagus, mixed greens, baguette, key lime pie.
For the boost your food budget needs, try this economical TOMATO FLORENTINE PASTA BAKE. Serve it with a LETTUCE WEDGE and GARLIC BREAD. Finish with leftover PIE.
canola oil, ground turkey breast, onion, canned no-salt-added or regular tomato sauce, canned no-salt-added or regular tomato paste, dried oregano, sugar, cinnamon, garlic powder, crushed red pepper, penne or other tube pasta, frozen chopped spinach, part-skim ricotta cheese, shredded part-skim mozzarella cheese, lettuce, garlic bread.
TOMATO FLORENTINE PASTA BAKE
Servings: makes 8 servings
Prep time: 25 minutes
Cook time: about 35 minutes, plus pasta; standing time: 5 minutes
- 2 teaspoons canola oil
- 1 1/3 pounds ground turkey breast
- 3/4 cup finely chopped onion
- 2 (8-ounce) cans no-salt added or regular tomato sauce
- 1 (6-ounce) can no-salt-added or regular tomato paste
- 1/2 cup water
- 1 tablespoon dried oregano
- 1/2 teaspoon cinnamon
- 3/4 teaspoon garlic powder
- 1/2 teaspoon crushed red pepper
- 2 teaspoons sugar
- 8 ounces penne or other tube pasta
- 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
- 1 (15-ounce) carton part-skim ricotta cheese (about 2 cups)
- 3/4 cup shredded part-skim mozzarella cheese
Heat oven to 375 degrees. In a Dutch oven, heat oil on medium. Add turkey and onion and cook 7 minutes or until turkey is no longer pink and onion is softened. Stir in tomato sauce, tomato paste, water, oregano, sugar, cinnamon, garlic powder and red pepper. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally. Meanwhile, cook pasta according to directions; drain. Stir pasta and well-drained spinach into sauce and mix well. Spread half the mixture into a 9-by-13-inch baking dish coated with cooking spray. Spread ricotta evenly over pasta. Top with remaining pasta mixture. Sprinkle evenly with mozzarella. Bake 15 minutes or until heated through; let stand 5 minutes.
Per serving: 276 calories, 27 grams protein, 7 grams fat (21% calories from fat), 3.2 grams saturated fat, 29 grams carbohydrate, 60 milligrams cholesterol, 179 milligrams sodium, 3 grams fiber.
Tuesday: Heat and Eat
No cooking tonight! Just reheat last night’s PASTA BAKE for a quick meal. Garnish it with sliced AVOCADOS. Add a ROMAINE SALAD and ITALIAN BREAD. Enjoy a juicy fresh PEACH for dessert.
avocados, romaine, Italian bread, fresh peaches.
The kids will love SALSA VERDE CHICKEN AND RICE just as much as the adults. Serve it with reduced-sodium BLACK BEANS and warm CORN TORTILLAS. Munch on OATMEAL RAISIN COOKIES for dessert.
Save enough Salsa Verde Chicken for Thursday and enough cookies for Friday.
boil-in-bag brown rice, avocados, salsa verde, canned chopped green chilies, lime, cooked chicken breast or canned chicken breast, canned condensed reduced-fat reduced-sodium cream of chicken soup, reduced-fat sour cream, Monterey Jack cheese, cilantro, tomatoes, reduced-sodium black beans, corn tortillas, oatmeal raisin cookies.
SALSA VERDE CHICKEN AND RICE
Servings: makes 8 servings
Prep time: 20 minutes
Cook time: about 40 minutes, plus rice
- 2 (3.5-ounce) bags boil-in-bag brown rice
- 2 ripe avocados
- 3/4 cup salsa verde
- 1 (4-ounce) can chopped green chilies, drained
- 2 cups chopped cooked chicken breast, or 1 (12-ounce) can chicken breast, drained
- 1 (10 3/4-ounce) can reduced-fat reduced-sodium cream of chicken soup
- 1 cup reduced-fat sour cream
- 1 cup grated Monterey Jack cheese (about 4 ounces)
- 2 tablespoons chopped fresh cilantro
- Chopped tomatoes for garnish
Heat oven to 350 degrees. Cook rice according to directions. Cut avocados in half; scoop pulp into a medium bowl and mash with the salsa verde, green chilies and lime juice. Stir in hot cooked rice. Mix together the chicken, soup and sour cream in a small saucepan on low heat. Cook 5 minutes, stirring occasionally, or until blended and slightly heated. Spoon rice mixture into a 9-by-13-inch baking dish coated with cooking spray. Spoon chicken mixture over rice. Sprinkle with cheese. Bake 30 to 35 minutes or until cheese melts and bubbles. Sprinkle with cilantro and top with tomatoes.
Per serving: 365 calories, 19 grams protein, 17 grams fat (42% calories from fat), 6.6 grams saturated fat, 33 grams carbohydrate, 59 milligrams cholesterol, 396 milligrams sodium, 4 grams fiber.
Make CHICKEN TACOS for a quick meal. Heat the leftover Salsa Verde Chicken. Spoon it into warmed taco shells. Garnish with a dollop of reduced-fat sour cream. Serve with STEAMED CARROTS. For a cool dessert, VANILLA ICE CREAM does the trick.
taco shells, reduced-fat sour cream, carrots, vanilla ice cream.
PASTA WITH PINK SAUCE couldn’t be any easier for a no-meat meal. Combine 2 cups any red pasta sauce with 1/2 cup heavy whipping cream. Simmer about 5 minutes and serve over any cooked pasta. Garnish with chopped fresh basil.
Serve the easy meal with a SPINACH SALAD with hard-cooked egg slices and CRUSTY ROLLS. A slice of CANTALOUPE with a leftover COOKIE is your dessert.
PLAH AHEAD: Save enough cantaloupe for Saturday.
any red pasta sauce, heavy whipping cream, any pasta, fresh basil, fresh spinach, eggs, crusty rolls, cantaloupe.
Saturday: Easy Entertaining
Invite friends for delicious PECAN-CRUSTED TILAPIA WITH ITALIAN SALSA. Serve it with BROWN RICE, a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. A scoop of leftover ICE CREAM over a slice of leftover CANTALOUPE is a refreshing dessert.
raw pecan pieces, garlic powder, dried basil, eggs, Dijon mustard, olive oil, tilapia filets, coarse salt, cherry tomatoes, garlic, fresh basil, brown rice, Boston lettuce, whole-grain rolls.
PECAN-CRUSTED TILAPIA WITH ITALIAN SALSA
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 6 to 8 minutes for each fillet
- 1 cup raw pecan pieces
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried basil
- 1 egg
- 1 teaspoon Dijon mustard
- 4 (6-ounce) tilapia fillets
- Coarse salt to taste
- FOR THE SALSA
- 1 1/2 cups diced cherry tomatoes
- 1 clove garlic, minced
- 1/4 cup fresh basil, chiffonade
- 1 tablespoon olive oil
- Coarse salt to taste
- 2 tablespoons olive oil
In a medium bowl, mix pecans, garlic powder and dried basil. In a small bowl, whisk together egg and mustard. Heat oil in a large nonstick skillet on medium-high. Pat tilapia dry. Coat both sides of each fillet with egg mixture, then pecan mixture. Place in skillet, being careful not to overcrowd in pan. Cook 3 or 4 minutes (depending on thickness); turn and cook until opaque throughout. Remove from pan; salt to taste. Repeat with any remaining fillets.
Meanwhile, make salsa: In a medium bowl, combine tomatoes, garlic, fresh basil, oil and salt; toss to coat. Top tilapia with salsa; serve immediately.
Per serving: 489 calories, 39 grams protein, 35 grams fat (62% calories from fat), 4.3 grams saturated fat, 10 grams carbohydrate, 132 milligrams cholesterol, 143 milligrams sodium, 5 grams fiber.