Sunday: Family
Celebrate Easter in a delicious way with ROAST LEG OF LAMB WITH POTATOES AND LEMON. Serve it with GREEN PEAS (from frozen), a ROMAINE SALAD and DINNER ROLLS. Buy a COCONUT CAKE for dessert and decorate the top with jellybeans.
Plan
Save enough lamb and cake for Monday.
Shopping List
bone-in leg of lamb, coarse salt, pepper, garlic, extra-virgin olive oil, Yukon gold potatoes, lemons, shallots, dried oregano, dried rosemary, unsalted vegetable stock, fresh rosemary, dry white wine, frozen green peas, romaine, dinner rolls, coconut cake, jellybeans.
ROAST LEG OF LAMB WITH POTATOES AND LEMON
Servings: makes 12 servings
Prep time: 15 minutes plus 20 minutes; refrigerate overnight
Cook time: 1 1/2 hours; standing time: 10 minutes
- 1 bone-in leg of lamb (about 5 pounds)
- 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
- 2 teaspoons plus 1 tablespoon coarse salt, divided
- 1 teaspoon freshly cracked pepper, divided
- 12 cloves garlic, peeled and halved
- 4 pounds Yukon gold potatoes, quartered
- 2 lemons, each cut into eighths
- 3/4 pound shallots, peeled and cut into quarters
- 3 teaspoons dried oregano
- 2 teaspoons dried rosemary
- 2 cups unsalted vegetable stock
- Fresh rosemary for garnish
- 1/4 cup fresh lemon juice
- 1/4 cup dry white wine
The night before cooking, use a paring knife to make 24 1-inch punctures around the leg of lamb. Rub it inside and out with 1 teaspoon olive oil, 2 teaspoons salt, and 1/2 teaspoon pepper. Place 1/2 clove garlic inside each puncture. Cover and refrigerate leg overnight. Heat oven to 350 degrees. In small bowl, combine remaining 1 tablespoon salt, oregano, rosemary and 1/2 teaspoon pepper. Toss together the potatoes, lemons, shallots, 2 tablespoons oil and 2/3 of spice mixture in a large roasting pan. Rub the lamb with remaining spice mixture and place on top of vegetables in pan. Pour stock, lemon juice and white wine in the pan. Place in oven and roast about 90 minutes or until internal temperature reaches 140 degrees, using a metal ladle to spoon the pan juices over vegetables every 30 minutes. Remove from oven and let stand 10 minutes before carving.
Per serving (lamb): 231 calories, 36 grams protein, 9 grams fat (35% calories from fat), 3.1 grams saturated fat, no carbohydrate, 111 milligrams cholesterol, 191 milligrams sodium, no fiber.
Carb count: 0.
Per serving (potatoes): 166 calories, 4 grams protein, 3 grams fat (13% calories from fat), no saturated fat, 33 grams carbohydrate, no cholesterol, 526 milligrams sodium, 4 grams fiber.
Monday: Heat and Eat
Turn the leftover LAMB AND POTATOES into another delicious meal. Add a SPINACH SALAD with red onion rings and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.
Shopping List
fresh spinach, red onion, whole-grain rolls.
Tuesday: Budget
Economical and easy to prepare, SAUSAGE AND SPANISH RICE SKILLET is full of flavor. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1/2 cup chopped green bell pepper, 1/3 cup chopped celery and 1/4 cup chopped onion; cook 5 minutes or until softened. Add 1 (14-ounce) package fully cooked smoked sausage (sliced), 2 cups water, 1 (10-ounce) can no-salt-added diced tomatoes and green chilies (with liquid), 1 (8-ounce) package Spanish rice and vermicelli mix, 1/4 cup sliced pimento-stuffed olives and 1/8 teaspoon black pepper; mix well. Bring to a boil; reduce heat to low and simmer, stirring occasionally, 15 to 20 minutes or until rice is tender and liquid is absorbed.
Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. For dessert, TROPICAL FRUIT is light.
Plan
Assemble Wednesday's lasagna tonight.
Shopping List
canola oil, green bell pepper, celery, onion, fully cooked smoked sausage, canned no-salt-added diced tomatoes and green chilies, packaged Spanish rice and vermicelli mix, sliced pimento-stuffed olives, black pepper, mixed greens, whole-grain rolls, tropical fruit.
Wednesday: Meatless
Skip meat without missing it in this TEX-MEX LASAGNA. Serve with a LETTUCE WEDGE. Make instant VANILLA PUDDING with 1% milk for dessert. Drizzle with butterscotch topping.
Shopping List
jar red spaghetti sauce, canned pinto beans, frozen shoepeg corn, packet Tex-Mex or regular chili seasoning mix, cooking spray, lasagna noodles, part-skim ricotta cheese, shredded reduced-fat Monterey jack cheese, pickled jalapeno peppers if desired, lettuce, instant vanilla pudding, 1% milk, butterscotch topping.
TEX-MEX LASAGNA
Servings: makes 8 servings
Prep time: 15 minutes; refrigerate 6 hours to overnight
Cook time: 1 hour; Standing time: 15 minutes
- 1 (24- to 26-ounce) jar red spaghetti sauce
- 1 cup water
- 1 (15-ounce) can reduced-sodium pinto beans, rinsed
- 1 (10-ounce) package frozen shoepeg corn, thawed
- 1 (1.25-ounce) packet less-sodium Tex-Mex or regular chili seasoning mix
- 9 lasagna noodles
- 2 cups part-skim ricotta cheese
- 1 1/2 cups shredded reduced-fat Monterey jack cheese
- Chopped pickled jalapeno peppers for garnish, if desired
In a medium bowl, mix together the sauce, water, beans, corn and chili seasoning mix. In a 9-by-13-inch baking dish coated with cooking spray, spread 1 cup of the sauce mixture. Arrange 3 lasagna noodles over sauce. Cover with 1 cup sauce. Spread half the ricotta on top. Arrange another 3 lasagna noodles over ricotta and top with another cup of sauce. Spread remaining ricotta on top. Arrange last 3 lasagna noodles on top. Spread with remaining sauce. Cover and refrigerate 6 hours to overnight. Heat oven to 350 degrees. Cover dish tightly with nonstick foil; bake 45 minutes. Uncover, sprinkle with Monterey jack cheese and bake, uncovered, 15 more minutes. Let stand 15 minutes before serving. Garnish with pickled jalapeno peppers, if desired.
Per serving: 384 calories, 21 grams protein, 12 grams fat (28% calories from fat), 5.9 grams saturated fat, 49 grams carbohydrate, 37 milligrams cholesterol, 631 milligrams sodium, 6 grams fiber.
Thursday: Kids
Treat the kids to BEEF 'N' BISCUITS tonight: Heat oven to 350 degrees. Heat a large nonstick skillet on medium; add 1 1/2 pounds lean ground beef, 1/2 cup chopped celery and 1/2 cup chopped onion. Cook 10 minutes or until meat is no longer pink and vegetables are softened; drain. Stir in 2 tablespoons flour, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano until blended. Add 1 (15-ounce) can no-salt-added tomato sauce and 1 (10-ounce) package frozen green peas; simmer 5 minutes. Transfer into a 9-by-13-inch baking dish coated with cooking spray. Top with biscuits from 1 (7 1/2-ounce) tube refrigerated buttermilk biscuits. Sprinkle with 1 cup shredded 50% light cheddar cheese. Bake 20 minutes or until biscuits are golden brown and cheese is melted.
Serve with BABY CARROTS. For dessert, try fresh PINEAPPLE SPEARS.
Shopping List
lean ground beef, celery, onion, flour, coarse salt, dried oregano, canned no-salt-added tomato sauce, frozen green peas, tube refrigerated buttermilk biscuits, 50% light cheddar cheese, baby carrots, fresh pineapple spears.
Friday: Express
Stop at the deli for TUNA SALAD. Arrange it on a platter over lettuce, sprinkle with toasted slivered almonds and add some TOMATO WEDGES and PICKLES on the side. Serve it all with BEAN SOUP and WHOLE-GRAIN BREAD. Munch on CHOCOLATE WAFER COOKIES and RED AND GREEN GRAPES for dessert.
Plan
Save enough cookies for Saturday.
Shopping List
deli tuna salad, lettuce, slivered almonds, lettuce, tomatoes, pickles, bean soup, whole-grain bread, chocolate wafer cookies, red and green grapes.
Saturday: Easy Entertaining
Everyone loves this CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE. Serve it with your POPPY SEED NOODLES (no-yolk), STEAMED FRESH ZUCCHINI and SOURDOUGH ROLLS. For dessert, PEACH SORBET with leftover CHOCOLATE WAFER COOKIES is simple.
Tip
Everyone loves this CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE. Serve it with your POPPY SEED NOODLES (no-yolk), STEAMED FRESH ZUCCHINI and SOURDOUGH ROLLS. For dessert, PEACH SORBET with leftover CHOCOLATE WAFER COOKIES is simple.
Shopping List
canola oil, flour, coarse salt, pepper, boneless skinless chicken breasts, reduced-fat sour cream, unsalted chicken broth, Dijon mustard, low-fat mayonnaise, fresh dill, ingredients for poppy seed noodles (no-yolk), fresh zucchini, sourdough rolls, peach sorbet.
CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: less than 15 minutes
- 2 teaspoons canola oil
- 3 tablespoons flour
- 1/4 teaspoon coarse salt
- 1/2 teaspoon pepper, divided
- 4 (4- to 5-ounce) boneless skinless chicken breasts
- 1/3 cup reduced-fat sour cream
- 1/4 cup unsalted chicken broth
- 1 tablespoon Dijon mustard
- 3 tablespoons low-fat mayonnaise
- Chopped fresh dill
In a large nonstick skillet, heat oil on medium. Mix flour, salt and 1/4 teaspoon pepper in a pie plate. Lightly coat chicken in flour mixture. Add chicken to skillet and cook, turning once, 6 to 7 minutes or until golden on the outside and juices run clear. Remove to a plate; cover to keep warm. Reduce heat to low. Mix together sour cream, broth, mustard and mayonnaise. Add to skillet. Simmer 1 minute. Serve chicken with sauce. Sprinkle dill over all.
Per serving: 235 calories, 27 grams protein, 9 grams fat (35% calories from fat), 2.4 grams saturated fat, 10 grams carbohydrate, 93 milligrams cholesterol, 373 milligrams sodium, no fiber.