health

7 Day Menu Planner for July 09, 2023

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

For a special family meal, serve STEAK AU POIVRE, along with ROASTED BABY CARROTS, STEAMED FRESH ASPARAGUS and DINNER ROLLS. Make or buy a PEACH COBBLER for dessert and top it with a dab of VANILLA ICE CREAM.

Plan

Grill 2 extra steaks for Monday and make Monday's mashed potatoes tonight.

Shopping List

coarse grind black pepper, garlic salt, boneless strip steaks, unsalted beef broth, cognac or brandy or brandy extract, heavy cream, baby carrots, fresh asparagus, dinner rolls, peach cobbler, vanilla ice cream.

STEAK AU POIVRE

Servings: makes 4 servings (2 steaks)

Prep time: 15 minutes

Cook time: 11 to 15 minutes

  • 1 tablespoon coarse grind black pepper
  • 1/2 teaspoon garlic salt
  • 2 boneless strip steaks
  • For the sauce:
  • 1/3 cup unsalted beef broth
  • 3 tablespoons cognac or brandy (see NOTE)
  • 1/3 cup heavy cream

Combine pepper and garlic salt; press evenly onto steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 11 to 14 minutes (or 11 to 15 minutes over medium heat on preheated gas grill) for medium-rare doneness, turning occasionally.

For the sauce: Heat nonstick saucepan on medium. Add broth; cook and stir 2 minutes. Add cognac; simmer 3 minutes. Stir in cream; increase heat to medium-high. Cook 10 minutes or until sauce is slightly thickened, stirring often. Serve over steaks.

NOTE: Substitute cognac or brandy with 2 or 3 teaspoons brandy extract plus 3 tablespoons water.

Per serving: 303 calories, 37 grams protein, 15 grams fat (46% calories from fat), 7.7 grams saturated fat, 1 gram carbohydrate, 121 milligrams cholesterol, 511 milligrams sodium, no fiber.

Monday: Heat and Eat

Use leftover steak for BEEF AND POTATO QUESADILLAS. Chop leftover steak; set aside. Combine mashed potatoes, 1/2 cup chopped red bell pepper and 1/2 teaspoon garlic powder. Microwave on high (100% power) 3 minutes or until hot. Add steak and mix well. Divide mixture and spread on half of 4 (10-inch) flour tortillas to 1/2 inch from edge. Sprinkle each tortilla with 1/4 cup shredded Mexican-blend cheese. Fold over and coat one side with cooking spray. Heat a large nonstick skillet on medium-high; add 2 tortillas (coated side down) and cook 4 to 5 minutes on each side or until golden and crispy. Coat tops with cooking spray (away from heat) before turning. Repeat with 2 more quesadillas.

Serve with your favorite SALSA, along with deli CARROT SALAD. Fresh BLUEBERRIES are your dessert.

Plan

Save enough carrot salad for Friday. Cook Tuesday's rice tonight.

Shopping List

potatoes to mash, red bell pepper, garlic powder, flour tortillas, shredded Mexican-blend cheese, cooking spray, salsa, deli carrot salad, blueberries.

Tuesday: Budget

Control food costs with FRIED RICE. Heat 1 tablespoon peanut oil in large nonstick skillet or wok on medium-high. Add 1 clove minced garlic; stir-fry 30 seconds. Add 1 cup (about 4 ounces) thinly sliced napa cabbage, 3/4 cup fresh or frozen peas (thawed) and 1/3 cup diced ham (or other cooked meat). Stir-fry 30 seconds. Add 4 cups chilled cooked rice, 1/3 cup sliced green onions and 1 tablespoon less-sodium soy sauce. Stir-fry 2 minutes. Push rice to one side of skillet. Pour in 3 lightly beaten eggs. Cook, without stirring, for 30 seconds. Continue stir-frying by combining eggs with rice mixture until eggs are thickened and no visible liquid egg remains. Spoon onto serving platter and garnish with sliced green onion tops.

Serve with a SPINACH SALAD and SESAME BREAD STICKS. Enjoy APRICOTS for dessert.

Shopping List

peanut oil, garlic, napa cabbage, fresh or frozen peas, diced ham or other cooked meat, rice, green onions, less-sodium soy sauce, eggs, fresh spinach, sesame bread sticks, apricots.

Wednesday: Express

For a quick meal, make deli SEAFOOD SALAD SANDWICHES on WHOLE-WHEAT ENGLISH MUFFINS, topped with LETTUCE. Serve with TOMATO BASIL SOUP and CRACKERS. Slice WATERMELON for dessert.

Shopping List

deli seafood salad, whole-wheat English muffins, lettuce, tomato basil soup, crackers, watermelon.

Thursday: Meatless

"Mm-mm good" was the response to ONION PIE. Serve with STEAMED FRESH BROCCOLI and SLICED TOMATOES. Cool off with a small serving of STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

refrigerated pie crust, butter, sweet onion (such as Vidalia), reduced-fat cream cheese, egg, 1% milk, coarse salt, hot sauce, fresh broccoli, tomatoes, strawberry ice cream.

ONION PIE

Servings: makes 6 wedges

Prep time: 15 minutes

Cook time: 45 minutes; standing time: 10 minutes

  • 1 refrigerated pie crust
  • 1 tablespoon butter
  • 2 cups chopped sweet onions (such as Vidalia)
  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1 egg
  • 1/2 cup 1% milk
  • 1/2 teaspoon coarse salt
  • Dash of hot sauce

Heat oven to 350 degrees. Place crust in a 9-inch pie plate as directed; set aside. Melt butter in a large nonstick skillet on medium. Add onion; cook 5 to 7 minutes or until softened, but not browned, stirring occasionally. Spoon onion into pie crust. In a medium bowl, beat cheese and egg with electric mixer until smooth. Blend in milk, salt and hot sauce. Pour mixture over onion. Bake 45 minutes or until set. Let stand 10 minutes before serving.

Per serving: 296 calories, 8 grams protein, 20 grams fat (58% calories from fat), 10.6 grams saturated fat, 24 grams carbohydrate, 71 milligrams cholesterol, 546 milligrams sodium, 1 gram fiber.

Friday: Kids

Bring on KIWI PEANUT BUTTER WRAPS for kids' night. For one serving: Spread a small flour tortilla with peanut butter. Top the nearest half of the tortilla with about 2 tablespoons of whipped cream cheese and diced kiwi. Roll up like a burrito and gobble it up like a kid.

Serve with leftover CARROT SALAD. Leftover ICE CREAM is dessert.

Shopping List

small tortillas, peanut butter, whipped cream cheese, kiwis.

Saturday: Easy Entertaining

It's simple and good, two reasons to invite friends for SPANISH CHICKEN SKILLET. Serve with BROWN RICE, fresh GREEN BEANS, a MIXED GREEN SALAD and SOURDOUGH BREAD. Buy a CHEESECAKE and top with FRESH RASPBERRIES for dessert.

Shopping List

flour, paprika, garlic powder, coarse salt, thyme, black pepper, boneless skinless chicken breasts, olive oil, green bell pepper, onion, no-salt-added diced tomatoes, unsalted chicken broth, crushed red pepper, brown rice, fresh green beans, mixed greens, sourdough bread, cheesecake, fresh raspberries.

SPANISH CHICKEN SKILLET

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1/4 cup flour
  • 2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1 teaspoon thyme
  • 1/4 teaspoon black pepper
  • 6 (5- to 6-ounce) boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 large green bell pepper, cut into thin strips
  • 1 large onion, cut into 1/2-inch wedges
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, with liquid
  • 1/2 cup unsalted chicken broth
  • 1/2 teaspoon crushed red pepper

In a pie plate, mix together flour, paprika, garlic powder, salt, thyme and black pepper. Coat chicken with 2 tablespoons of mixture. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove from skillet, cover to keep warm. Add bell pepper and onion to skillet; cook and stir 8 minutes or until softened. Stir in tomatoes, broth and remaining flour mixture. Bring to a boil, stirring frequently. Add red pepper. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 10 minutes or until chicken is cooked through. Serve.

Per serving: 270 calories, 34 grams protein, 8 grams fat (29% calories from fat), 1.5 grams saturated fat, 13 grams carbohydrate, 104 milligrams cholesterol, 405 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for July 02, 2023

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

For a simple summer meal on family day, buy a smoked TURKEY BREAST and serve it with deli BROCCOLI SALAD. Make your own MACARONI SALAD and add CRUSTY BREAD. COCONUT CAKE is dessert.

Plan

Save enough turkey, macaroni salad and cake for Monday.

Shopping List

smoked turkey breast, deli broccoli salad, ingredients for macaroni salad, crusty bread, coconut cake.

Monday: Heat and Eat

Make beautiful and easy APPLE PECAN TURKEY SALAD WITH HONEY MUSTARD DRESSING using the leftover turkey. Add leftover MACARONI SALAD and WHOLE-GRAIN ROLLS on the side. Cut some leftover CAKE for dessert.

Shopping List

honey, whole-grain Dijon mustard, apple cider vinegar, olive oil, garlic, coarse salt, pepper, red-tipped lettuce, blueberries, Gala apple, red onion, pecans, whole-grain rolls.

APPLE PECAN TURKEY SALAD WITH HONEY MUSTARD DRESSING

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 minutes

  • For the dressing:
  • 1/4 cup honey
  • 3 tablespoons whole-grain Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • For the salad:
  • 6 cups red-tipped lettuce
  • 1 1/2 cups blueberries
  • 1 Gala apple, cored and sliced
  • 1/2 cup thinly sliced red onion
  • 1/2 cup toasted pecans
  • 1 pound boneless turkey breast, sliced

Whisk all dressing ingredients together in a small bowl. To assemble: In a large bowl, combine lettuce, blueberries, apple, onion and pecans and mix with 1/2 cup dressing. Arrange sliced turkey over lettuce and drizzle with additional dressing. (Recipe courtesy of Gwynn Galvin, SwirlsOfFlavor.com.)

Per serving: 461 calories, 38 grams protein, 18 grams fat (35% calories from fat), 2.2 grams saturated fat, 39 grams carbohydrate, 98 grams cholesterol, 556 milligrams sodium, 5 grams fiber.

Tuesday: Kids

The kids will enjoy MEXICAN TORTILLA SOUP. Brown 1 pound lean ground beef and drain. Add 2 (16-ounce) jars of chunky salsa, 2 (14-ounce) cans unsalted beef broth and 1 cup frozen corn (thawed). Bring to a boil. Reduce heat to low; simmer 5 minutes or until heated through. Top with crushed baked tortilla chips and serve.

Add CHEESE TOAST and a CHOPPED LETTUCE SALAD. SLICED CANTALOUPE is good for dessert.

Shopping List

lean ground beef, chunky salsa, unsalted beef broth, frozen corn, baked tortilla chips, bread and cheese for toast, lettuce, cantaloupe.

Wednesday: Meatless

WHOLE-WHEAT PASTA PRIMAVERA is packed with nutrients and fiber and makes a high-flavor, no-meat meal. Serve it with a MIXED GREEN SALAD and GARLIC BREAD. PAPAYA is just right for dessert.

Shopping List

whole-wheat or multigrain spaghetti, teriyaki marinade or sauce or all-purpose Asian sauce, dry sherry, canola or chili oil, fresh asparagus, carrots, onion, yellow squash, sliced fresh mushrooms, dark or roasted sesame oil, mixed greens, garlic bread, papaya.

WHOLE-WHEAT PASTA PRIMAVERA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 8 ounces whole-wheat or multigrain spaghetti
  • 1/3 cup teriyaki marinade or sauce or all-purpose Asian sauce
  • 1 tablespoon dry sherry
  • 2 tablespoons water
  • 2 tablespoons canola or chili oil (see NOTE)
  • 3/4 pound fresh asparagus, cut diagonally into 2-inch pieces
  • 1 medium carrot, cut into matchstick pieces
  • 1 medium onion, sliced
  • 1 yellow squash, cut into matchstick pieces
  • 8 ounces fresh mushrooms, sliced
  • 1 tablespoon dark or roasted sesame oil

Cook spaghetti according to package directions; drain. Meanwhile, combine teriyaki marinade, sherry and water. Heat oil in a large nonstick skillet or wok on medium-high. Add asparagus, carrot and onion; stir-fry 2 minutes. Add squash; stir-fry 1 minute. Add mushrooms; stir-fry 2 minutes longer. Add teriyaki marinade mixture; cook, stirring, until sauce comes to a boil. Stir in cooked pasta to combine. Remove from heat and stir in sesame oil; serve immediately.

NOTE: Use chili oil for a spicier flavor.

Per serving: 376 calories, 16 grams protein, 12 grams fat (27% calories from fat), 1 gram saturated fat, 53 grams carbohydrate, no cholesterol, 848 milligrams sodium, 9 grams fiber.

Thursday: Express

Make dinner quick with CORNED BEEF SANDWICHES WITH HORSERADISH SLAW. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and prepared vinaigrette accented with prepared horseradish. Close sandwich and slice on the diagonal. Serve with BAKED CHIPS and DILL PICKLES. How about NECTARINES for dessert?

Shopping List

corned beef, dark rye or pumpernickel bread, packaged coleslaw mix, red bell pepper, vinaigrette, prepared horseradish, baked chips, dill pickles, nectarines.

Friday: Budget

Economical TURKEY TACO SKILLET is a good way to protect the food budget. In a large nonstick skillet, cook 1 pound ground turkey 5 minutes or until no longer pink; drain. Add 1 (10 3/4-ounce) can condensed tomato soup, 1 cup picante sauce, 1/2 cup water, 8 corn tortillas (cut into 1-inch pieces) and 1/2 cup shredded 50% light cheddar cheese. Cover and cook on low for 5 minutes or until hot. Top with another 1/2 cup cheese and serve.

Add STEAMED FRESH BROCCOLI and a ROMAINE SALAD. PEACHES make a good dessert.

Shopping List

ground turkey, canned condensed tomato soup, picante sauce, corn tortillas, shredded 50% light cheddar cheese, fresh broccoli, romaine, peaches.

Saturday: Easy Entertaining

Entertain friends and serve them TILAPIA ON ARTICHOKE-MUSHROOM COUSCOUS. Serve with SNOW PEAS, a RED-TIPPED LETTUCE SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert.

Shopping List

sliced fresh white or cremini mushrooms, jars of marinated artichoke heart quarters, couscous, instant minced onion, coarse salt, tilapia fillets, tomatoes, fresh parsley, snow peas, red-tipped lettuce, baguette, fruit tarts.

TILAPIA ON MUSHROOM AND ARTICHOKE COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 pound sliced fresh white or cremini mushrooms
  • 2 (6-ounce) jars marinated artichoke heart quarters, with liquid
  • 1 1/2 cups water
  • 1 cup uncooked couscous
  • 1 tablespoon instant minced onion
  • 1/2 teaspoon coarse salt
  • 4 (4- to 6-ounce) tilapia fillets
  • 1 1/2 cups fresh coarsely chopped tomatoes
  • Chopped fresh parsley for garnish

In a large nonstick skillet, combine mushrooms, undrained artichoke hearts, water, couscous, onion and salt. Arrange fillets over mixture; top with tomato. Bring to a boil; reduce heat to low and simmer, covered, 10 to 12 minutes or until couscous absorbs liquid and fish is opaque throughout. Sprinkle with chopped fresh parsley and serve immediately.

Per serving: 372 calories, 33 grams protein, 9 grams fat (20% calories from fat), 0.8 gram saturated fat, 47 grams carbohydrate, 57 grams cholesterol, 558 milligrams sodium, 7 grams fiber.

health

7 Day Menu Planner for June 25, 2023

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

For a special family day, prepare GRILLED PORK TENDERLOIN. Season a 1-pound pork tenderloin with coarse salt and pepper. Mix together 1/4 cup spicy mustard and 3 tablespoons apricot preserves. Grill pork on medium for about 15 minutes, turning several times, or until internal temperature reaches 155 degrees; brush with mustard mixture the last few minutes. Remove from grill; tent with foil. Let stand 5 minutes before slicing.

Serve with BROWN RICE, SLICED CUCUMBERS AND ONIONS in Italian dressing and a BAGUETTE. Make or buy a PEACH COBBLER for dessert.

Plan

Save enough cobbler for Monday.

Shopping List

pork tenderloin, coarse salt, pepper, spicy mustard, apricot preserves, brown rice, cucumbers, onions, Italian dressing, baguette, peach cobbler.

Monday: Budget

Keep food costs down with tasty QUICK GREEK STEW. Heat a large nonstick skillet on medium-high and cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain. Stir in 1 (15-ounce) can no-salt-added tomato sauce, 1 teaspoon cumin, 1/2 teaspoon coarse salt, 1/2 teaspoon dried oregano and 1/2 teaspoon cinnamon. Cover and cook 3 minutes. Add 1 (5- or 6-ounce) package fresh baby spinach leaves; cover and cook 2 minutes or until spinach wilts.

Serve over COUSCOUS and garnish with toasted pine nuts. Add a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Heat the leftover COBBLER for dessert.

Plan

Marinate Tuesday's beef overnight.

Shopping List

lean ground beef, canned no-salt-added tomato sauce, cumin, coarse salt, dried oregano, cinnamon, packaged fresh baby spinach, couscous, pine nuts, lettuce, whole-grain rolls.

Tuesday: Family

Gather the family and celebrate the Fourth with BRAISED BARBECUE BRISKET on the menu. Serve with CORN ON THE COB, BAKED BEANS, COLESLAW and CRUSTY ROLLS.

Keep the festivities going with STAR-TOPPED BLUEBERRY PARFAITS. Cut a 10 3/4-ounce frozen low-fat pound cake into 14 slices (1/4 inch thick); refreeze remaining cake. Spread seven of the slices with 1/4 cup red fruit jam; top with seven plain slices. Trim and discard crusts of the seven "sandwiches." With a 1 1/4-inch star cookie cutter, cut a shape from four "sandwiches"; set aside. Cut sandwich trimmings and remaining whole sandwiches into 3/4-inch squares. Into four (8-ounce) parfait or wine glasses, place half the cake squares, 1 cup (of 2 cups total) fresh blueberries and 9 ounces (from two 6-ounce containers) low-fat vanilla yogurt, dividing equally. Top with remaining cake squares and 1 cup blueberries. Spoon a dollop of remaining yogurt on top of each parfait, top with a star and serve.

Plan

Save enough brisket and buy enough blueberries for Wednesday.

Shopping List

chili powder, light brown sugar, garlic powder, beef brisket, barbecue sauce, dry red wine, corn on the cob, baked beans, coleslaw, crusty rolls, frozen low-fat pound cake, red fruit jam, fresh blueberries, low-fat vanilla yogurt.

BRAISED BARBECUE BRISKET

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 2 3/4 to 3 1/4 hours

  • For the rub:
  • 2 tablespoons chili powder
  • 1 tablespoon packed light brown sugar
  • 1 1/2 teaspoons garlic powder
  • For the brisket:
  • 1 beef brisket, flat half (about 3 pounds)
  • 3/4 cup barbecue sauce
  • 1/2 cup dry red wine

Combine rub ingredients in small bowl; press evenly onto brisket. Place brisket fat side up in stock pot. Combine barbecue sauce and wine. Pour around brisket; bring to a boil. Reduce heat; cover tightly and simmer 2 3/4 to 3 1/4 hours or until brisket is fork-tender. Remove brisket; keep warm. Skim fat from cooking liquid. Bring liquid to a boil. Reduce heat to medium and cook uncovered, stirring occasionally, 8 to 10 minutes or until liquid is reduced to 1 cup. Trim fat from brisket as desired. Carve diagonally across grain into thin slices. Serve with sauce.

Per serving: 281 calories, 35 grams protein, 8 grams fat (26% calories from fat), 2.8 grams saturated fat, 13 grams carbohydrate, 105 milligrams cholesterol, 273 milligrams sodium, no fiber.

Wednesday: Heat and Eat

Enjoy yesterday's brisket in today's BRISKET SANDWICHES on whole-grain buns. Add deli POTATO SALAD and SLICED LETTUCE AND TOMATOES to the meal. Leftover BLUEBERRIES are good for dessert.

Shopping List

whole-grain buns, deli potato salad, lettuce, tomatoes.

Thursday: Meatless

ZITI WITH CHARD gives a new flavor to pasta. Serve the slightly salty-tasting greens and pasta combo with a GREEN SALAD and GARLIC BREAD. Fresh PLUMS are a light dessert.

Shopping List

ziti or other short tube-shaped pasta, olive oil, Swiss chard, garlic, grape tomatoes, kalamata olives, lemon, coarse salt, pepper, Romano or Parmesan cheese, salad greens, garlic bread, fresh plums.

ZITI WITH CHARD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 2 minutes, plus pasta

  • 8 ounces ziti or other short tube-shaped pasta
  • 2 tablespoons olive oil
  • 8 cups coarsely chopped Swiss chard leaves
  • 4 cloves garlic, minced
  • 2 cups halved grape tomatoes
  • 1/4 cup chopped kalamata olives
  • 2 tablespoons fresh lemon juice
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup shaved fresh Romano or Parmesan cheese

Cook pasta according to directions; drain. Heat oil in a large nonstick skillet on medium-high. Add chard and garlic; cook 2 minutes. Combine chard mixture, pasta and tomatoes, olives, lemon juice, salt and pepper, tossing well. Top with cheese.

Per serving: 352 calories, 11 grams protein, 11 grams fat (29% calories from fat), 1.6 grams saturated fat, 53 grams carbohydrate, 3 milligrams cholesterol, 721 milligrams sodium, 4 grams fiber.

Friday: Kids

Tell the kids they are having MUFFIN HEADS for dinner and watch them smile. Top each toasted English muffin half with a thin layer of spaghetti sauce and slices of 50% light cheddar cheese; broil until cheese is melted and top with a silly vegetable face using halved red bell pepper half-rings (mouth), baby corn (nose), sliced black olives (eyes) and julienne carrots (hair).

Continue the fun with APPLE PIE IN A BOWL for dessert. In a small bowl, spoon alternating layers of chunky applesauce, vanilla low-fat yogurt and crumbled gingersnaps; dust with cinnamon.

Shopping List

English muffins, spaghetti sauce, sliced 50% light cheddar cheese, red bell peppers, baby corn, sliced black olives, carrots, chunky applesauce, vanilla low-fat yogurt, gingersnaps, cinnamon.

Saturday:

CUMIN AND MUSTARD RACK OF LAMB WITH WHITE BEAN SALAD

Servings: makes 8 servings (2 ribs each serving)

Prep time: about 10 minutes

Cook time: 25 minutes; standing time: 5 minutes

  • 2 frenched American lamb racks (about 2 pounds each)
  • 2 tablespoons Dijon mustard
  • 2 tablespoons whole cumin seeds
  • 2 teaspoons coarse salt
  • 1 teaspoon black pepper
  • For the salad:
  • 2 (15-ounce) cans no-salt-added butter beans
  • 3 celery ribs, thinly sliced
  • 1 small red chile pepper, thinly sliced
  • 1/4 cup sliced sweet Peppadew peppers
  • 3 tablespoons chopped fresh basil, plus more for garnish
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil

Carefully trim top layer of fat from lamb racks. Rub each rack with mustard. Sprinkle each rack with cumin, salt and black pepper. Heat gas grill to high; scrape grates clean and brush with oil. Place lamb on grill, fat side down; cook until browned and lamb can be easily flipped, about 5 minutes. Flip lamb; grill about 5 minutes more. Reduce heat to medium; cover and cook lamb about 15 minutes more or until internal temperature reaches 145 degrees for medium-rare doneness. Remove to clean plate; let rest 5 minutes. Carve racks into chops, carefully slicing between each bone.

For the salad: In a large bowl, combine all salad ingredients; toss to combine. Top with extra basil and serve with lamb.

Per serving: 323 calories, 33 grams protein, 13 grams fat (35% calories from fat), 3.5 grams saturated fat, 20 grams carbohydrate, 82 milligrams cholesterol, 648 milligrams sodium, 5 grams fiber.

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