Make family day special with BALSAMIC-GLAZED LAMB CHOPS.
Serve the grilled chops with ROSEMARY ROASTED RED POTATOES AND CARROTS: Heat oven to 425 degrees. Toss fresh chopped rosemary leaves with bite-size red potato pieces and baby carrots and a dash of olive oil. Roast on a rimmed baking pan, lined with nonstick foil, 20 to 25 minutes or until tender.
Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy CHOCOLATE CAKE for dessert.
Save enough cake for Tuesday.
lamb rib chops, coarse salt, pepper, orange, balsamic vinegar, honey, lower-sodium soy sauce, fresh rosemary, red potatoes, baby carrots, olive oil, romaine, whole-grain rolls, chocolate cake.
BALSAMIC-GLAZED LAMB CHOPS
Servings: makes 4 servings
Prep time: 10 minutes; marinating time: 4 hours to overnight
Cook time: 12 to 17 minutes
- 8 lamb rib chops, well-trimmed and cut 1 inch thick (about 1 1/2 pounds total)
- 1/4 teaspoon coarse salt
- 1/4 teaspoon pepper
- 1/2 cup fresh orange juice
- 1/4 cup balsamic vinegar
- 1 tablespoon honey
- 1 tablespoon lower-sodium soy sauce
Season chops with salt and pepper. Place them in a resealable plastic bag. In a small bowl, combine juice, vinegar, honey and soy sauce. Pour over chops; turn to coat. Refrigerate chops 4 hours to overnight, turning bag occasionally. Drain lamb; reserve marinade. For glaze, pour marinade into a small pan. Bring to a boil; reduce heat. Simmer, uncovered, about 15 minutes or until liquid is reduced to about 1/3 cup; set aside. Grill chops 12 to 17 minutes for medium-rare to medium doneness. Brush chops with glaze halfway through grilling.
Per serving: 186 calories, 20 grams protein, 6 grams fat (32% calories from fat), 2.3 grams saturated fat, 11 grams carbohydrate, 62 milligrams cholesterol, 348 milligrams sodium, no fiber.
ROOT BEER BARBECUE BEEF is just right for the kids. In a 4-quart or larger slow cooker, place 1 (3- to 4-pound) beef rump or well-trimmed boneless chuck roast, cut into several pieces. In a medium bowl, mix together 1 cup root beer or cola and 2 cups barbecue sauce; pour over beef. (Do not use diet soda.) Cover and cook on low 7 to 9 hours or until beef is tender. Remove beef and shred. Turn cooker to high; cook liquid 30 minutes to reduce. Return shredded beef to cooker; mix well. To serve, spoon mixture onto toasted whole-grain buns.
Serve with OVEN FRIES (from frozen) and CARROT SALAD. Munch on APPLE SLICES for dessert.
Save enough barbecue beef for Friday.
beef rump or boneless chuck roast, root beer or cola (not diet), barbecue sauce, whole-grain buns, frozen oven fries, carrot salad, apples.
Enjoy this VEGETABLE PAELLA for a no-meat dinner. Serve it with a SPINACH SALAD tossed with orange sections and red onion rings; add CRUSTY BREAD. Slice the leftover CAKE for dessert.
olive oil, onion, red bell pepper, sliced fresh cremini mushrooms, garlic, yellow rice mix, tomatoes, canned reduced-sodium black beans, frozen green peas, paprika, dried or fresh basil, fresh spinach, oranges, red onion, crusty bread.
Servings: makes 6 servings
Prep time: 20 minutes
Cook time: about 30 minutes
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 medium red bell pepper, chopped
- 1 (8-ounce) package sliced fresh cremini mushrooms
- 1 teaspoon minced garlic
- 2 (5-ounce) or 1 (10-ounce) package yellow rice mix
- Water for rice
- 1 cup chopped tomatoes
- 1 (15- to 19-ounce) can reduced-sodium black beans, rinsed
- 1 (10-ounce) package frozen green peas, thawed
- 1/2 teaspoon paprika
- 1 teaspoon dried basil (or 1 tablespoon fresh)
In a large Dutch oven, heat oil on medium. Add onion, bell pepper, mushrooms and garlic; cook, stirring often, 8 minutes or until vegetables are softened. Add rice and water according to package directions; bring to a boil. Reduce heat and cover; cook 20 to 25 minutes or until rice is done. Stir in tomatoes, black beans, peas, paprika and basil. Heat through and serve.
Per serving: 306 calories, 12 grams protein, 3 grams fat (8% calories from fat), 0.4 gram saturated fat, 60 grams carbohydrate, no cholesterol, 672 milligrams sodium, 7 grams fiber.
For a low-cost dinner, MEXICAN PASTA SKILLET works well. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook 1 pound of ground turkey breast, 1 small chopped onion and 2 teaspoons cumin 6 minutes or until turkey is no longer pink and onion is softened. Stir in 1 (10-ounce) can enchilada sauce, 1 (11-ounce) can rinsed Mexican-style corn and 1 cup any cooked pasta (or cooked rice). Add 1 tablespoon chopped fresh cilantro and cook until heated through. Garnish with Mexican-blend shredded cheese.
Serve with GUACAMOLE, reduced-fat SOUR CREAM and CORN TORTILLAS. For dessert, make FLAN from a mix.
canola oil, ground turkey breast, onion, cumin, enchilada sauce, canned Mexican-style corn, any pasta or rice, fresh cilantro, Mexican-blend shredded cheese, guacamole, reduced-fat sour cream, corn tortillas, flan mix.
Jazz up packaged soup for TOMATO BLUE CHEESE SOUP for a quick meal. In a medium saucepan, combine 1 (18.3-ounce) carton tomato-herb soup, 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid, 1/4 cup crumbled blue cheese, 2 teaspoons dried basil and 1 teaspoon sugar. Heat on low until cheese melts and soup is hot. Ladle into bowls and garnish with additional cheese if desired.
Serve with deli HAM SANDWICHES and a packaged GREEN SALAD. How about PEACHES for dessert?
For a smoother soup, blend with an immersion blender before serving.
carton tomato-herb soup, canned no-salt-added diced tomatoes, crumbled blue cheese, dried basil, sugar, deli ham sandwiches, packaged green salad, peaches.
Friday: Heat and Eat
Enjoy the leftover BARBECUE BEEF on toasted whole-grain buns tonight. Serve with deli COLESLAW. For dessert, top fresh STRAWBERRIES with light whipped cream.
Save enough strawberries for Saturday.
whole-grain buns, deli coleslaw, fresh strawberries, light whipped cream.
Saturday: Easy Entertaining
For your lucky guests tonight, make SPICY GRILLED RIBEYE CAP WITH AVOCADO-MANGO SALAD. Serve the delicious combo with COUSCOUS, SUGAR SNAP PEAS and WHOLE-GRAIN ROLLS. It’s the perfect time of year for STRAWBERRY SHORTCAKE for dessert.
lime, jalapeno, cumin, garlic, beef ribeye cap steaks, mango, avocado, red onion, queso fresco, coarse salt, pepper, couscous, sugar snap peas, whole-grain rolls, strawberry shortcake.
SPICY GRILLED RIBEYE CAP WITH AVOCADO-MANGO SALAD
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 9 to 14 minutes
- FOR THE RUB:
- Juice of 1 lime, divided
- 1 medium jalapeno, minced (remove seeds and membranes for less heat)
- 1 teaspoon cumin
- 1 clove garlic, minced
- 1 to 1 1/4 pounds beef ribeye cap steaks (see NOTE)
- FOR THE AVOCADO-MANGO SALAD:
- 1 large mango, sliced
- 1 medium avocado, sliced
- 4 thin slices red onion
- 1/4 cup crumbled queso fresco
- Coarse salt and black pepper to taste
Combine 1 teaspoon lime juice and remaining rub ingredients and rub evenly onto steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 9 to 13 minutes (or 9 to 14 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally.
Meanwhile, prepare Avocado-Mango Salad: Combine mango, avocado and onion in medium bowl; sprinkle with cheese and drizzle with reserved lime juice, tossing gently to coat. Season with salt and black pepper to taste.
Serve steaks with Avocado-Mango Salad.
NOTE: Ribeye cap is the outer muscle of the beef ribeye roll. The specific muscle that makes up this cut is the spinalis dorsi. Fast fact: Ribeye cap has many names, but one of the more expressive terms is “butcher's butter.”
Per serving: 286 calories, 22 grams protein, 14 grams fat (44% calories from fat), 3.8 grams saturated fat, 19 grams carbohydrate, 62 milligrams cholesterol, 55 milligrams sodium, 5 grams fiber.