Have some fun on family day and prepare UPSIDE-DOWN ROAST CHICKEN WITH VEGETABLES. Serve the combo meal with MIXED GREENS and DINNER ROLLS. For dessert, spoon strawberry topping over ANGEL FOOD CAKE.
Save enough chicken and cake for Monday; save enough strawberry topping for Tuesday and Saturday.
red potatoes, baby carrots, onion, canola oil, roasting chicken, mixed greens, dinner rolls, strawberry topping, angel food cake.
UPSIDE-DOWN ROAST CHICKEN
Servings: makes 10 servings (3 ounces cooked weight)
Prep time: 15 minutes
Cook time: 1 1/4 to 1 1/2 hours; standing time: 5 minutes
- 6 small red potatoes, halved
- 1 cup baby carrots
- 1/2 medium onion, cut into wedges
- Canola oil
- 1 (4- to 5-pound) roasting chicken (giblets and neck discarded)
Heat oven to 375 degrees. Coat a Bundt pan with cooking spray. Place potatoes, carrots and onion around center of pan. Remove excess skin and any fat around neck. Rub oil on chicken skin. Position chicken in pan with cavity of chicken over center hole. Set the pan on a rimmed baking sheet lined with foil to catch drippings. Bake chicken and vegetables 1 1/4 to 1 1/2 hours or until internal temperature of thigh reaches 165 degrees. Remove from oven. Remove chicken to cutting board; tent with foil and let stand 5 minutes before carving. Drain vegetables and serve with chicken.
Per serving: (without skin): 140 calories, 20 grams protein, 3 grams fat (17% calories from fat), 0.6 gram saturated fat, 9 grams carbohydrate, 60 milligrams cholesterol, 82 milligrams sodium, 1 gram fiber.
Use some of the leftover chicken for PASTA WITH CHICKEN AND PEAS. Cook 1 (13.25-ounce) package whole-grain rotini pasta according to directions. During the last 5 minutes of cooking, add 1 (10-ounce) package frozen petite green peas. Drain, reserving 1 cup pasta water. Return pasta and peas to pot and stir in 8.8 ounces reduced-fat herbed soft cheese, 1/4 cup freshly grated Parmesan cheese and 1 to 2 cups leftover diced chicken. Stir until blended; add some pasta water to thin, if necessary.
Serve with a packaged GREEN SALAD and ITALIAN BREAD. For dessert, try sliced PEACHES with the leftover CAKE.
whole-grain rotini pasta, frozen petite green peas, reduced-fat herbed soft cheese, Parmesan cheese, salad greens, Italian bread, peaches.
Save some grocery money with hearty SAUSAGE AND LENTIL SOUP. Heat 1 tablespoon olive oil in a Dutch oven on medium. Add 2 cups chopped onions and 1 cup sliced celery; cook and stir 3 minutes. Add 4 ounces turkey kielbasa (chopped); cook and stir 3 more minutes or until kielbasa is lightly browned and vegetables are softened. Stir in 2 teaspoons dried thyme, 1 1/2 teaspoons garlic powder, 1 teaspoon paprika, 1/4 teaspoon crushed red pepper; cook and stir 2 minutes or until fragrant. Stir in 4 cups unsalted chicken broth, 1 (14.5-ounce) can drained no-salt-added diced tomatoes and 1 cup lentils (picked over and rinsed). Bring to a boil. Reduce heat to low; cover and simmer 15 minutes or until lentils are tender. Stir in 5 ounces baby spinach leaves. Simmer until wilted.
Serve with a LETTUCE WEDGE and RYE BREAD. For dessert, spoon leftover strawberry topping over CHOCOLATE ICE CREAM.
olive oil, onions, celery, turkey kielbasa, dried thyme, garlic powder, paprika, crushed red pepper, unsalted chicken broth, canned no-salt-added diced tomatoes, lentils, baby spinach, lettuce, rye bread, chocolate ice cream.
ONE-POT PENNE POMODORO is an easy no-meat dinner. Serve it with a ROMAINE SALAD and GARLIC BREAD. Make instant BUTTERSCOTCH PUDDING with 1% milk for dessert.
penne pasta, grape tomatoes, canned diced tomatoes with basil and oregano, butter, garlic, dried basil, coarse salt, pepper, Parmesan cheese, fresh basil leaves, romaine, garlic bread, instant butterscotch pudding, 1% milk.
ONE-POT PENNE POMODORO
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 10 minutes
- 8 ounces penne pasta
- 2 1/2 cups water
- 1 pint grape tomatoes, halved lengthwise
- 1 (14.5-ounce) can diced tomatoes with basil and oregano, with liquid
- 1 tablespoon chopped garlic (about 4 large cloves)
- 1 teaspoon dried basil
- 1 teaspoon coarse salt
- 1/4 teaspoon pepper
- Shaved Parmesan cheese for garnish
- Thinly sliced fresh basil leaves for garnish
In a pot with tall sides, combine pasta, grape tomatoes, water, canned tomatoes, butter, garlic, basil, salt and pepper. Bring to a boil over medium-high heat. Boil 10 minutes, stirring occasionally, until pasta is al dente and a brothy sauce has formed. Serve with the Parmesan and fresh basil leaves. (Adapted from www.SwirlsOfFlavor.com.)
Per serving: 376 calories, 9 grams protein, 13 grams fat (30% calories from fat), 7.5 grams saturated fat, 57 grams carbohydrate, 31 milligrams cholesterol, 884 milligrams sodium, 3 grams fiber.
PULLED PORK is for kids and adults, too. Serve it in taco shells and top with reduced-fat sour cream. Add a CARROT SALAD. Enjoy light FRESH TROPICAL FRUITS for dessert.
Save enough pork for Friday.
onion, medium salsa, cider vinegar, light brown sugar, cumin, chili powder, coarse salt, bone-in pork shoulder, tomato paste, taco shells, reduced-fat sour cream, carrot salad, fresh tropical fruits.
Servings: makes 14 to 16 servings (3 ounces cooked weight)
Prep time: about 15 minutes
Cook time: 7 to 8 hours on low
- 1 large onion, halved and sliced
- 3/4 cup medium salsa
- 1/3 cup plus 2 tablespoons cider vinegar
- 1/3 cup packed light brown sugar
- 1 tablespoon cumin
- 1 tablespoon chili powder
- 1 teaspoon salt
- 1 (4- to 4 1/2-pound) bone-in pork shoulder, well-trimmed
- 3 tablespoons tomato paste
In a 4-quart or larger slow cooker, combine the onion, salsa, 1/3 cup vinegar, brown sugar, cumin, chili powder and salt. Add pork and turn to coat. Cover and cook 7 to 8 hours on low. Transfer to cutting board. Use two forks to shred pork. Discard bone and fat. Pour 1 cup of juices into a large bowl; add onion. Whisk in the tomato paste and remaining vinegar. Add pork and stir to combine. Add more juice as needed.
Per serving: 194 calories, 27 grams protein, 5 grams fat (24% calories from fat), 1.6 grams saturated fat, 9 grams carbohydrate, 80 milligrams cholesterol, 350 milligrams sodium, 1 gram fiber.
Friday: Heat and Eat
The pulled pork will be even better once the flavors have blended, so spoon some onto toasted whole-grain hamburger buns for PORK SANDWICHES. Top them with sliced jalapenos for some extra flavor. Serve deli COLESLAW on the side. Munch on PEANUT BUTTER COOKIES for dessert.
whole-grain hamburger buns, sliced jalapenos, deli coleslaw, peanut butter cookies.
Saturday: Easy Entertaining
These SEASONED LAMB CHOPS will please any guest: Heat a small, dry skillet on medium. Add 2 tablespoons cumin seeds, 1 teaspoon coarse salt and 1/4 teaspoon whole black peppercorns; toast, stirring constantly, 1 minute or until fragrant. Transfer to a mortar and pestle or spice grinder. Crush or grind to a coarse powder. Combine the mixture with the chopped leaves from 2 sprigs fresh rosemary. Rub mixture over both sides of 8 loin lamb chops. Cook on medium in a large nonstick skillet 3 to 4 minutes or until browned. Turn; cook another 3 or 4 minutes.
Serve with OVEN-ROASTED POTATOES, STEAMED SPINACH, MIXED GREENS and SOURDOUGH BREAD. For dessert, buy a CHEESECAKE and garnish it with leftover strawberry topping.
cumin seeds, coarse salt, whole black peppercorns, fresh rosemary, loin lamb chops, potatoes to roast, spinach, salad greens, sourdough bread, cheesecake.