Treat the family to CHICKEN AND POTATOES WITH PEARL ONIONS AND CARROTS for a perfect comfort meal. Serve the combo with a MIXED GREEN SALAD and BISCUITS. Buy a BOSTON CREAM PIE for dessert.
Save enough chicken with vegetables and pie for Monday.
bone-in skinless chicken breasts, herbes de Provence, garlic powder, pepper, red potatoes, frozen pearl onions, baby carrots, cremini mushrooms, reduced-sodium chicken broth, mixed greens, biscuits, Boston cream pie.
CHICKEN AND POTATOES WITH PEARL ONIONS AND CARROTS
Servings: makes 8 servings
Prep time: 10 minutes
Cook time: 6 to 7 hours
- 6 bone-in skinless chicken breasts
- 1 tablespoon herbes de Provence
- 1/2 teaspoon garlic powder
- Freshly ground pepper to taste
- 2 pounds small red potatoes
- 3/4 cup frozen pearl onions, thawed
- 2 cups baby carrots
- 8 ounces cremini mushrooms
- 1 cup reduced-sodium chicken broth
Place chicken in a 4-quart or larger slow cooker. Sprinkle with herbs de Provence, garlic powder and pepper. Add potatoes, onions, carrots and mushrooms. Pour broth over all. Cover and cook on low 6 to 7 hours or until chicken is cooked through and vegetables are tender. Remove bones and serve.
Per serving: 220 calories, 24 grams protein, 3 grams fat (12% calories from fat), 0.6 gram saturated fat, 24 gram carbohydrate, 65 milligrams cholesterol, 185 milligrams sodium, 3 grams fiber.
Monday: Heat and Eat
Heat the leftover chicken and vegetables and serve it over COUSCOUS for an easy meal. Add a ROMAINE SALAD and BREAD STICKS. Slice the leftover PIE for dessert.
couscous, romaine, bread sticks.
CAJUN SAUSAGE AND RICE won’t break the food budget bank. Enjoy it with a SPINACH SALAD and a BAGUETTE. How about VANILLA ICE CREAM with CARAMEL TOPPING for dessert?
olive oil, andouille sausage, green bell pepper, onion, garlic, unsalted chicken broth, tomato paste, long-grain white rice, paprika, dried oregano, coarse salt, black pepper, fresh parsley, fresh spinach, baguette, vanilla ice cream, caramel topping.
CAJUN SAUSAGE AND RICE
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 20 to 25 minutes
- 1 tablespoon olive oil
- 14 ounces andouille sausage, cut into 1/4-inch slices
- 1 green bell pepper, sliced
- 1/2 cup chopped onion
- 4 cloves garlic, minced
- 2 1/2 cups unsalted chicken broth
- 5 tablespoons tomato paste
- 1 cup long-grain white rice
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon coarse salt
- Ground black pepper to taste
- Chopped fresh parsley for garnish
In a large nonstick skillet, heat oil over medium-high. Add sausage and cook until browned on both sides. Add bell pepper and onion. Cook 2 to 4 minutes or until vegetables are softened. Add garlic and cook another minute. Stir in broth, paste, rice, paprika, oregano, salt and pepper. Cover; bring to a boil. Reduced heat to medium-low; simmer 15 to 20 minutes, stirring occasionally, until rice is tender and liquid has been absorbed. Garnish with parsley and serve. (Adapted from "Scrumptious" by Christy Denney, Shadow Mountain Publishing.)
Per serving: 523 calories, 17 grams protein, 30 grams fat (52% calories from fat), 9.4 grams saturated fat, 46 grams carbohydrate, 62 milligrams cholesterol, 1,254 milligrams sodium, 3 grams fiber.
Kids will come running for CHILI DOGS. Spoon some chili over the kids' favorite hot dogs (lowest-sodium lowest-fat dogs) on a whole-grain bun. Crunch on CELERY STICKS alongside.
Make a special dessert, S’MORE PUFFS, for lots of fun: Heat oven to 350 degrees. Place 12 round buttery crackers on a baking sheet. Top each with 1 milk chocolate kiss (of 12 total) and half of 1 large marshmallow (6 marshmallows total). Bake 8 minutes or until marshmallows just begin to melt. Let cool on a wire rack 5 minutes before eating.
chili, kids' favorite hot dogs (lowest-fat, lowest-sodium dogs), whole-grain hot dog buns, celery sticks, round buttery crackers, milk chocolate kisses, large marshmallows.
Buy some deli tuna salad and make TUNA SALAD SANDWICHES. Before you spread it on whole-grain bread, stir in some halved grapes. Add a lettuce leaf to the sandwich, too. Serve with BEAN SOUP. Add PLUMS for dessert.
deli tuna salad, whole-grain bread, grapes, lettuce, bean soup, plums.
For a delicious no-meat dinner, try MEDITERRANEAN BULGUR WITH CHICKPEAS: In a large serving bowl, combine 1 cup bulgur (cracked wheat), 2 diced plum tomatoes, 1 small diced zucchini and 3 tablespoons chopped fresh parsley. Pour 1 1/2 cups boiling water over all; cover with foil. Let stand 12 to 15 minutes or until liquid is absorbed and bulgur is tender. Stir in 1 (15.5-ounce) can rinsed chickpeas, 2 cups cooked broccoli florets, 3/4 cup reduced-fat crumbled feta cheese, 1 teaspoon grated lemon zest, 2 tablespoons fresh lemon juice and 2 tablespoons olive oil; mix well and serve.
Add SLICED CUCUMBERS and FLATBREAD to round out the meal. ORANGE SORBET is good for dessert.
Save enough sorbet for Saturday.
bulgur (cracked wheat), plum tomatoes, zucchini, fresh parsley, canned chickpeas, broccoli, crumbled feta cheese, lemon, olive oil, cucumbers, flatbread, orange sorbet.
Saturday: Easy Entertaining
Make dinner special for your guests with PORK ROAST WITH APPLES AND SAGE. Serve with BROWN RICE, GREEN BEANS, a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, serve the leftover SORBET with BUTTER COOKIES.
fresh sage, garlic, coarse salt, pepper, boneless pork loin roast, jar pork gravy or au jus, gala apples, brown rice, green beans, Boston lettuce, whole-grain rolls, butter cookies.
PORK ROAST WITH APPLES AND SAGE
Servings: makes 10 servings
Prep time: 10 minutes
Cook time: 5 to 7 hours
- 4 teaspoons chopped fresh sage
- 1 tablespoon minced garlic
- 1 teaspoon coarse salt
- 1/2 teaspoon freshly ground pepper
- 1 (2 3/4- to 3-pound) boneless pork loin roast, well-trimmed
- 1 (12-ounce) jar pork gravy or au jus
- 4 medium gala apples, divided
Mix sage, garlic, salt and pepper in a small bowl. Spread over top of pork. Place gravy in a 4-quart or larger slow cooker. Core 2 apples and coarsely chop; add to gravy. Place pork on top. Cover and cook on low 5 to 7 hours. Core and cut remaining apples into 8 wedges each; add to cooker the last hour of cooking. Remove pork and apple wedges to a tray; tent with foil. Let stand. Remove chopped apples with slotted spoon to food processor; puree. Add 1 cup cooking liquid to apple puree; heat. Slice pork; serve with apple wedges and apple gravy.
Per serving: 247 calories, 28 grams protein, 9 grams fat (35% calories from fat), 3.8 grams saturated fat, 12 grams carbohydrate, 74 milligrams cholesterol, 464 milligrams sodium, 2 grams fiber.