Sunday: Family
The family will enjoy the wonderful aroma and delicious flavor of PORK TENDERLOIN WITH BROILED APPLES: Heat oven to 400 degrees. In a small bowl, combine 1/2 cup apple jelly, 1/4 cup lemon juice and 1 teaspoon pumpkin pie spice; blend well. Place 2 pounds pork tenderloins in a shallow roasting pan; brush with half the jelly mixture. Roast 20 to 30 minutes or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes. Place thinly sliced apple from 4 cored, unpeeled red apples on broiler pan coated with cooking spray; brush with remaining jelly mixture. Broil 5 to 6 inches from heat for 5 minutes or until tender. Slice pork; serve with apple slices.
Alongside, add BAKED SWEET POTATOES, ROASTED BRUSSELS SPROUTS, MIXED GREENS and DINNER ROLLS. For dessert, try VANILLA ICE CREAM.
Plan
Save enough ice cream for Saturday.
Shopping List
apple jelly, lemons, pumpkin pie spice, pork tenderloins, red apples, cooking spray, sweet potatoes to bake, Brussels sprouts, mixed greens, dinner rolls, vanilla ice cream.
Monday: Budget
I’m always up for another MEATLOAF recipe because of the flavor and low cost. Heat oven to 350 degrees. Cover and microwave on high 3/4 cup chopped onion 2 minutes or until tender; drain. In a large bowl, combine onion, 3 tablespoons ketchup, 1/2 cup panko breadcrumbs, 1/4 cup chopped flat-leaf parsley, 1 teaspoon less-sodium Worcestershire sauce, 1 teaspoon dried oregano, 1/4 teaspoon coarse salt, 1/4 teaspoon freshly ground pepper, 1 pound ground sirloin and 1 egg; mix lightly. Place meat mixture on a rimmed baking sheet coated with cooking spray; shape into an 8-by-4-inch loaf. Brush top with 3 more tablespoons ketchup. Bake 35 minutes or until internal temperature reaches 160 degrees. Remove from oven; let stand 10 minutes. Cut into 8 slices and serve.
My favorite accompaniments are MASHED POTATOES and GREEN BEANS, creating a meal straight from my childhood. Add WHOLE-GRAIN BREAD. PEACHES are your dessert.
Shopping List
onion, ketchup, panko breadcrumbs, flat-leaf parsley, less-sodium Worcestershire sauce, dried oregano, coarse salt, pepper, ground sirloin, eggs, cooking spray, potatoes to mash, green beans, whole-grain bread, peaches.
Tuesday: Meatless
CHIPOTLE BLACK BEAN SOUP WITH CORN AND TOMATOES is a quick no-meat dinner. Serve it with a CAESAR SALAD and GARLIC BREAD. Make instant VANILLA PUDDING with 1% milk for dessert. Stir crushed pineapple into the pudding for a little extra flavor.
Shopping List
canola oil, onion, reduced-sodium black beans, canned chipotle chiles in adobo sauce, frozen corn, limes, cherry or grape tomatoes, plain low-fat Greek yogurt, fresh cilantro, coarse salt and pepper to taste, Caesar salad, garlic bread, instant vanilla pudding, 1% milk, crushed pineapple.
CHIPOTLE BLACK BEAN SOUP WITH CORN AND TOMATOES
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 5 to 7 minutes
- 1 tablespoon canola oil
- 1 medium onion, finely chopped
- 2 (15-ounce) cans reduced-sodium black beans, rinsed
- 2 cups water
- 2 to 3 teaspoons minced canned chipotle chiles in adobo sauce
- 1/2 cup frozen corn
- 1/2 teaspoon grated lime zest, plus lime wedges for serving
- Coarse salt and black pepper to taste
- 1/2 cup cherry or grape tomatoes, quartered
- 2 tablespoons plain low-fat Greek yogurt
- 2 tablespoons chopped cilantro
Heat oil in a large saucepan on medium until it shimmers. Add onion and cook 3 to 5 minutes or until softened. Stir in beans, water and chiles; cook 5 to 7 minutes, stirring occasionally, until beans begin to break down. Using potato masher, coarsely mash beans in saucepan until they are mostly broken down and soup is thickened. Stir in corn and return to a brief simmer. Off heat, stir in lime zest and season with coarse salt and black pepper to taste. Evenly divide tomatoes, yogurt and cilantro to top each serving. Serve with lime wedges. (Adapted from "The Everyday Athlete Cookbook," Alicia Romono, America’s Test Kitchen.)
Per serving: 257 calories, 13 grams protein, 5 grams fat (16% calories from fat), 0.4 gram saturated fat, 46 grams carbohydrate, no cholesterol, 339 milligrams sodium, 16 grams fiber.
Wednesday: Heat and Eat
Slice the leftover meatloaf and make MEATLOAF SANDWICHES. Place the meatloaf slices on whole-grain bread slathered with a little low-fat mayonnaise and a leaf or two of red-tipped lettuce.
Use the leftover mashed potatoes for POTATO PATTIES: Stir a beaten egg into the potatoes, shape into patties, coat with flour and pan-fry in a little olive oil until browned on both sides and heated through.
Serve CARROT STICKS alongside. Make dessert easy with KIWIS.
Shopping List
whole-grain bread, low-fat mayonnaise, red-tipped lettuce, egg, flour, olive oil, carrots, kiwis.
Thursday: Express
"Yum, yum!" is the perfect description for SAUCY ITALIAN-STYLE CHICKEN THIGHS. Serve them over BROWN RICE to soak up some of the flavorful sauce. Add an ARUGULA SALAD and ITALIAN BREAD. For dessert, PLUMS are good.
Shopping List
skinless boneless chicken thighs, canned Italian-style diced tomatoes, tomato paste with Italian seasoning, onion, garlic, dried Italian seasoning, coarse salt, pepper, brown rice, arugula, Italian bread, plums.
SAUCY ITALIAN-STYLE CHICKEN THIGHS
Servings: makes 12 servings
Prep time: less than 10 minutes
Cook time: 1 hour on high, or 4 to 5 hours on low
- 12 skinless boneless chicken thighs (about 3 pounds)
- 1 (14-ounce) can Italian-style diced tomatoes, with liquid
- 1 (6-ounce) can tomato paste with Italian seasoning
- 1/2 cup chopped onion
- 1 tablespoon minced garlic
- 1 teaspoon dried Italian seasoning
- 1/4 teaspoon coarse salt
- 1/4 teaspoon pepper
In a 4-quart or larger slow cooker, arrange chicken. In a medium bowl, combine tomatoes, tomato paste, onion, garlic, Italian seasoning, salt and pepper; mix well. Pour over chicken. Cover and cook on high for 1 hour; reduce heat to low and cook 4 to 5 hours or until chicken is tender.
Per serving: 164 calories, 23 grams protein, 5 grams fat (28% calories from fat), 1.2 grams saturated fat, 6 grams carbohydrate, 107 milligrams cholesterol, 362 milligrams sodium, 1 gram fiber.
Friday: Kids
The kids will love RICE HIDING UNDER CREAMY CHICKEN. In a 2-quart saucepan, blend 1/2 cup 1% milk and 1 (10 3/4-ounce) can less-sodium less-fat condensed cream of chicken soup; heat on medium, stirring frequently. Stir in 1 (12-ounce) can drained chicken breast in water (or 1 1/2 cups cooked chicken breast), a 4.5- to 6-ounce can or jar drained sliced mushrooms, 1/2 cup cooked sliced carrots and 1 (14.5-ounce) can drained diced tomatoes; heat through.
Serve over rice and add CELERY STICKS. For dessert, the kids will love CINNAMONY SWEET NOODLE PUDDING.
Plan
Cook enough rice for Saturday.
Shopping List
1% milk, less-sodium less-fat condensed cream of chicken soup, canned or cooked chicken breast, can or jar sliced mushrooms, carrots, canned diced tomatoes, rice, celery, cooking spray, medium wide noodles, olive oil, eggs, part-skim ricotta cheese, low-fat plain Greek yogurt, sugar, cinnamon, raisins.
CINNAMONY SWEET NOODLE PUDDING
Servings: makes 6 servings
Prep time: 10 minutes
Cook time: 45 minutes, plus noodles
- 2 cups medium wide noodles (about 5 ounces)
- 2 tablespoons olive oil
- 4 large eggs
- 1 cup part-skim ricotta cheese
- 1 cup low-fat plain Greek yogurt
- 1/3 cup sugar
- 1/2 teaspoon cinnamon
- 1/3 cup raisins
Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. Cook noodles according to directions; drain and toss with the oil. In a large bowl, whisk together the eggs, ricotta cheese, yogurt, sugar and cinnamon. With a wooden spoon, stir in drained noodles and raisins. Spoon into baking dish. Bake 45 minutes or until mixture is set in center and lightly browned. Cool before serving.
Per serving: 326 calories, 16 grams protein, 13 grams fat (34% calories from fat), 4.3 grams saturated fat, 40 grams carbohydrate, 165 milligrams cholesterol, 126 milligrams sodium, 1 gram fiber.
Saturday: Easy Entertaining
It’s easy and delicious, making SMOKY MAPLE-MUSTARD SALMON the perfect entree for your guests. Heat oven to 450 degrees. Combine 3 tablespoons whole-grain or Dijon mustard, 1 tablespoon pure maple syrup, 1/4 teaspoon smoked paprika or chipotle pepper, 1/4 teaspoon freshly ground black pepper, 1/8 teaspoon coarse salt; mix well. Place 4 (4-ounce) salmon fillets (skin side down) on a foil-lined rimmed baking sheet. Spread mustard mixture evenly over salmon. Roast 8 to 12 minutes or until opaque throughout.
Serve with ROASTED ASPARAGUS, your RICE PILAF, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Celebrate the season with CHRISTMAS COOKIES and leftover ICE CREAM for dessert.
Tip
It’s easy and delicious, making SMOKY MAPLE-MUSTARD SALMON the perfect entree for your guests. Heat oven to 450 degrees. Combine 3 tablespoons whole-grain or Dijon mustard, 1 tablespoon pure maple syrup, 1/4 teaspoon smoked paprika or chipotle pepper, 1/4 teaspoon freshly ground black pepper, 1/8 teaspoon coarse salt; mix well. Place 4 (4-ounce) salmon fillets (skin side down) on a foil-lined rimmed baking sheet. Spread mustard mixture evenly over salmon. Roast 8 to 12 minutes or until opaque throughout.
Serve with ROASTED ASPARAGUS, your RICE PILAF, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Celebrate the season with CHRISTMAS COOKIES and leftover ICE CREAM for dessert.
Shopping List
whole-grain or Dijon mustard, pure maple syrup, smoked paprika or chipotle pepper, black pepper, coarse salt, salmon fillets, asparagus, rice pilaf, Bibb lettuce, whole-grain rolls, Christmas cookies.