Add some extra flavor to the usual family feast when you make ROAST CHICKEN WITH HERBS. On the side, add BAKED SWEET POTATOES, GREEN BEANS with sliced almonds, a MIXED GREEN SALAD and DINNER ROLLS. Slice ANGEL FOOD CAKE for dessert and top it with BLUEBERRIES and light WHIPPED CREAM.
Save enough chicken for Monday.
fresh thyme, flatleaf parsley, butter, coarse salt, pepper, roasting chicken, dry white wine, sweet potatoes to bake, green beans, sliced almonds, mixed greens, dinner rolls, angel food cake, blueberries, light whipped cream.
ROAST CHICKEN WITH HERBS
Servings: makes 10 servings
Prep time: 15 minutes
Cook time: about 2 hours; standing time: 15 to 20 minutes
- 4 fresh thyme leaves
- 2 tablespoons softened butter
- 1 tablespoon chopped flatleaf parsley
- Coarse salt to taste
- 1 (5-pound) roasting chicken
- Pepper to taste
- 2/3 cup dry white wine or water
Heat oven to 375 degrees. Mash the herbs with the butter; season with salt and pepper to taste. Carefully lift skin of the breast of the bird so that you have a pocket into which to stuff the butter. Ease the skin from legs in same way. Push in as much butter as possible without tearing the skin. Set chicken in roasting pan; spread remaining butter on outside. Roast about 1 hour and 50 minutes, pouring the wine or water into the pan halfway through. Chicken is done when internal temperature of thigh reaches 165 degrees and juices run clear. Remove from oven; tent with foil and let stand 15 to 20 minutes before slicing.
Per serving (white meat without skin): 157 calories, 26 grams protein, 5 grams fat (32% calories from fat), 2.1 grams saturated fat, no carbohydrate, 89 milligrams cholesterol, 70 milligrams sodium, no fiber.
Carb count: 0.
Per serving (dark meat without skin): 158 calories, 22 grams protein, 7 grams fat (41% calories from fat), 2.7 grams saturated fat, no carbohydrate, 113 milligrams cholesterol, 126 milligrams sodium, no fiber.
Monday: Heat and Eat
Make good use of Monday's leftover chicken and enjoy CHICKEN FAJITAS tonight. Slice and saute any bell peppers and red onion until softened. Add shredded leftover chicken and heat.
Serve with warm FLOUR TORTILLAS, reduced-fat SOUR CREAM, SALSA, CORN ON THE COB and COLESLAW. For a quick dessert, try KIWIS.
any bell peppers, red onion, flour tortillas, reduced-fat sour cream, salsa, corn on the cob, coleslaw, kiwis.
Make SPICY ALMOND SOBA NOODLES WITH EDAMAME and skip the takeout line. You can also skip meat tonight and serve the noodle dish with a SPINACH SALAD WITH ORANGE SECTIONS and SESAME BREAD STICKS. For dessert, stir some toasted coconut into VANILLA PUDDING for a special dessert.
dried soba noodles, fresh or frozen shelled edamame, sliced almonds, almond or other nut butter, unseasoned rice vinegar, garlic, crushed red pepper, coarse salt, green onions, red bell peppers, fresh spinach, oranges, sesame bread sticks, coconut, vanilla pudding.
SPICY ALMOND SOBA NOODLES WITH EDAMAME
Servings: makes 4 servings
Prep time: less than 10 minutes
Cook time: 5 minutes, plus noodles
- 8 ounces dried soba noodles
- 2 cups fresh or frozen shelled edamame
- 1 tablespoon almond or other nut butter
- 2 tablespoons plus 2 teaspoons unseasoned rice vinegar
- 4 cloves garlic, crushed and finely chopped
- 1 teaspoon crushed red pepper
- 1/2 cup hot water, plus more as needed
- Coarse salt to taste
- 4 green onions (white and green parts), thinly sliced
- 2 red bell peppers, thinly sliced
- 1/4 cup sliced almonds, coarsely chopped and toasted
Cook noodles in boiling water according to directions. Use tongs to transfer the cooked noodles to individual serving bowls; reserve cooking water. Return water to a boil on medium-high. Add edamame and cook 5 minutes or until tender; drain and add to noodles.
Meanwhile, for the dressing: Combine almond butter, vinegar, garlic and red pepper in a small bowl. Add hot water, stirring to mix well. Thin with more water, a teaspoon at a time, if necessary. Add salt to taste; add more vinegar for a tangier sauce and more red pepper to make it spicier. Add dressing to noodles and edamame, along with scallions, bell pepper and chopped almonds. Toss to combine; serve. (Adapted from "Serve Yourself," Joe Yonan, 10-Speed Press.)
Per serving: 379 calories, 21 grams protein, 9 grams fat (20% calories from fat), 0.4 gram saturated fat, 58 grams carbohydrate, no cholesterol, 101 milligrams sodium, 10 grams fiber.
Keep costs down with ROASTED CAULIFLOWER FETTUCCINE: Heat oven to 450 degrees. Cut 1 large head of cauliflower into 1/2-inch pieces; cut 4 strips bacon into 1/4-inch pieces. Place bacon, then cauliflower in a large, rimmed baking pan lined with nonstick foil. Roast 35 minutes or until browned. Meanwhile, cook 12 ounces fettuccine according to package directions; drain. Return fettuccine to pot and add 1 (14.5-ounce) can no-salt-added or regular fire-roasted diced tomatoes, 1 tablespoon rinsed capers and the cauliflower mixture. Toss to coat.
Serve with a ROMAINE SALAD and GARLIC BREAD. Have some FAT-FREE STRAWBERRY ICE CREAM for dessert.
Save enough ice cream for Saturday.
head cauliflower, bacon, fettuccine, no-salt-added or regular fire-roasted diced tomatoes, capers, romaine, garlic bread, fat-free strawberry ice cream.
Make it quick tonight with ROAST BEEF WRAPS: Spread horseradish mayonnaise on whole-grain tortillas. Top with shredded lettuce, thinly sliced tomato, Swiss cheese and deli roast beef. Roll and slice on diagonal.
Serve with deli POTATO SALAD. Nibble on OATMEAL RAISIN COOKIES for dessert.
horseradish mayonnaise, whole-grain tortillas, lettuce, tomatoes, Swiss cheese, deli roast beef, deli potato salad, oatmeal raisin cookies.
The kids will like ITALIAN PASTA AND MEATBALLS. Bring 1 3/4 cups unsalted chicken broth and 1 cup water to a boil in a large nonstick skillet. Stir in 8 ounces mini rigatoni pasta; reduce heat to medium-high and cook 10 minutes, stirring occasionally. Stir in 1 (12-ounce) package refrigerated heat-and-eat Italian turkey meatballs, 1 (9-ounce) package frozen Italian green beans, 1 pint halved grape tomatoes and 3 tablespoons Italian salad dressing; return to a boil. Cover, reduce heat to medium; simmer 5 minutes, stirring often, until pasta is tender and most of the liquid is absorbed.
Serve with a CHOPPED LETTUCE SALAD. Enjoy PEARS for a light dessert.
unsalted chicken broth, mini rigatoni pasta, refrigerated heat-and-eat Italian turkey meatballs, frozen Italian green beans, grape tomatoes, Italian salad dressing, lettuce, pears.
Saturday: Easy Entertaining
Serve your lucky guests MARINATED FLANK STEAK. On the side, add ROSEMARY ROASTED RED POTATOES, GRILLED ASPARAGUS a ROMAINE SALAD and SOURDOUGH BREAD. Spoon fresh STRAWBERRIES over leftover ICE CREAM for a scrumptious dessert.
balsamic vinegar, olive oil, fresh basil, Dijon mustard, garlic, sugar, flank steak, salt, pepper, rosemary, red potatoes, asparagus, romaine, sourdough bread, fresh strawberries.
MARINATED FLANK STEAK
Servings: makes 6 servings
Prep time: 15 minutes; marinating time: 6 hours to overnight
Cook time: 11 to 21 minutes
- 1/4 cup balsamic vinegar
- 2 tablespoons olive oil
- 1 tablespoon chopped fresh basil
- 1 1/2 teaspoons Dijon mustard
- 1 teaspoon minced garlic
- 1 beef flank steak (about 1 1/2 pounds)
- Salt and pepper to taste
Combine all ingredients except steak, salt and pepper in small bowl. Place steak and marinade in a sealable plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours to overnight, turning occasionally. Remove steak from bag; discard marinade. Place steak on grill over medium ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Season steak with salt and pepper as desired. Carve steak crosswise into thin slices.
Per serving: 159 calories, 23 grams protein, 7 grams fat (40% calories from fat), 2.8 grams saturated fat, no carbohydrate, 65 milligrams cholesterol, 71 milligrams sodium, no fiber.