Sunday: Family
There's nothing like a pot roast for family day, and this LEMON-HERB BEEF POT ROAST will be enjoyed by all. Add MIXED GREENS and CRUSTY ROLLS to accompany the meat and vegetables. A light dessert of ANGEL FOOD CAKE and STRAWBERRIES finishes the meal.
Plan
Save enough pot roast for Monday.
Shopping List
lemon pepper seasoning, garlic, dried basil, boneless beef chuck roast, olive oil, baby carrots, red potatoes, onion, cornstarch, mixed greens, crusty rolls, angel food cake, strawberries.
LEMON-HERB BEEF POT ROAST
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: about 3 hours
- 2 teaspoons lemon pepper seasoning
- 2 cloves garlic, minced
- 1 1/2 teaspoons dried basil, divided
- 1 (3- to 3 1/2-pound) boneless beef chuck roast, trimmed
- 1 tablespoon olive oil
- 1 cup water
- 2 cups baby carrots
- 1 pound small red-skinned potatoes, halved
- 1 medium onion, cut into 6 wedges
- 2 tablespoons cornstarch dissolved in 2 tablespoons water
Combine lemon pepper, garlic and 1 teaspoon basil; press onto roast. Heat oil in a Dutch oven on medium until hot. Brown roast on all sides; discard drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion. Continue cooking, covered, 30 to 45 minutes or until beef and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Stir in cornstarch mixture and remaining basil. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.
Per serving: 380 calories, 46 grams protein, 11 grams fat (28 percent calories from fat), 3.5 grams saturated fat, 22 grams carbohydrate, 87 milligrams cholesterol, 94 milligrams sodium, 3 grams fiber.
Monday: Heat and Eat
What makes an easier meal than a PULLED BEEF WITH HORSERADISH SAUCE PANINI? Combine 1 cup crumbled blue cheese and 2 tablespoons horseradish sauce; spread half of mixture over 4 slices whole-grain bread. Divide and top with 2 cups shredded leftover beef. Top beef with remaining cheese mixture and bread. Coat tops of bread with cooking spray. Grill sandwiches in a preheated panini maker or nonstick skillet (two at a time on medium heat) for 3 minutes or until golden brown and cheese is melted. If using a skillet, press down on sandwiches, turn carefully and brown.
Serve with deli COLESLAW. Make instant BANANA PUDDING with 1 percent milk for dessert.
Plan
Make enough pudding for Tuesday.
Shopping List
crumbled blue cheese, horseradish sauce, whole-grain bread, cooking spray, deli coleslaw, instant banana pudding, 1 percent milk.
Tuesday: Kids
Get the kids home for dinner with HOT DOGS and CHILI (canned vegetarian) on whole-grain hot dog buns. Serve with BAKED CHIPS and CELERY STICKS stuffed with less-fat CREAM CHEESE and topped with RAISINS. Slice a banana into the leftover PUDDING for a sweet finish.
Tip
Get the kids home for dinner with HOT DOGS and CHILI (canned vegetarian) on whole-grain hot dog buns. Serve with BAKED CHIPS and CELERY STICKS stuffed with less-fat CREAM CHEESE and topped with RAISINS. Slice a banana into the leftover PUDDING for a sweet finish.
Shopping List
lowest-sodium/lowest-fat hot dogs, canned vegetarian chili, whole-grain hot dog buns, baked chips, celery, less-fat cream cheese, raisins, banana.
Wednesday: Meatless
For a pretty and delicious no-meat meal, LEMON RICOTTA FETTUCCINE is just what you're looking for. Serve with an ITALIAN SALAD and GARLIC BREAD. For dessert, PLUMS are simple.
Shopping List
butter, shallot, garlic, reduced-fat ricotta cheese, half-and-half, lemon, pepper, coarse salt, packaged refrigerated fettuccine, frozen green peas, green onions, Italian salad, garlic bread, plums.
LEMON RICOTTA FETTUCCINE
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 10 minutes, plus fettuccine
- 1 tablespoon butter
- 1 shallot, minced
- 2 cloves garlic, minced
- 1 cup reduced-fat ricotta cheese
- 1/2 cup half-and-half
- 2 teaspoons lemon zest
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon pepper, plus more to taste
- 1/8 teaspoon coarse salt, plus more to taste
- 1 (9-ounce) package refrigerated fettuccine
- 1 1/2 cups frozen green peas
- 2 tablespoons chopped green onions
In a saucepan, melt butter on medium heat; add shallot and garlic and cook 3 minutes or until softened. Stir in ricotta cheese and half-and-half until combined. Add lemon zest, juice, pepper and salt. Cook, stirring constantly, for 5 minutes or until hot.
Meanwhile, cook fettuccine according to directions; after the water comes to a boil, add the peas and cook 3 minutes. Drain; reserve 1/2 cup pasta water. Return fettuccine and peas to pot. Add ricotta sauce and toss to coat. Add enough cooking water to moisten. Add green onions and toss to mix. Season with salt and pepper and serve.
Per serving: 344 calories, 15 grams protein, 10 grams fat (27 percent calories from fat), 5.5 grams saturated fat, 49 grams carbohydrate, 34 milligrams cholesterol, 263 milligrams sodium, 4 grams fiber.
Thursday: Family
Wish everyone a happy Thanksgiving with a frozen, oven-ready TURKEY BREAST (such as Jennie-O or another brand). Just follow directions on the package, cooking it frozen. Remove from pan. Place it on carving board and cover to keep warm. Let stand 15 minutes.
Add CRANBERRY SAUCE. Mix 1 cup sugar and 1 cup water in medium saucepan. Bring to boil on medium-high heat. Add 1 (12-ounce) package fresh rinsed cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon grated orange peel; return to boil. Reduce heat to medium-low; simmer 10 minutes or until cranberries burst and sauce begins to thicken, stirring occasionally. Remove from heat. Stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover. (May be refrigerated up to 1 week.)
Serve with your own DRESSING, MASHED POTATOES, GREEN BEANS and ROLLS. Buy or make PUMPKIN PIE for dessert and garnish it with light whipped cream.
Tip
Wish everyone a happy Thanksgiving with a frozen, oven-ready TURKEY BREAST (such as Jennie-O or another brand). Just follow directions on the package, cooking it frozen. Remove from pan. Place it on carving board and cover to keep warm. Let stand 15 minutes.
Add CRANBERRY SAUCE. Mix 1 cup sugar and 1 cup water in medium saucepan. Bring to boil on medium-high heat. Add 1 (12-ounce) package fresh rinsed cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon grated orange peel; return to boil. Reduce heat to medium-low; simmer 10 minutes or until cranberries burst and sauce begins to thicken, stirring occasionally. Remove from heat. Stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover. (May be refrigerated up to 1 week.)
Serve with your own DRESSING, MASHED POTATOES, GREEN BEANS and ROLLS. Buy or make PUMPKIN PIE for dessert and garnish it with light whipped cream.
Plan
Save enough turkey, mashed potatoes and pie for Friday.
Shopping List
frozen oven-ready turkey breast or whole turkey (such as Jennie-O or another brand), sugar, fresh cranberries, cinnamon, orange, pure vanilla extract, ingredients for your dressing, mashed potatoes, green beans, rolls, pumpkin pie, light whipped cream.
Friday: Heat and Eat
Use some of the leftovers for GRILLED TURKEY AND CHEESE SANDWICHES. Round out the meal with POTATO PATTIES and a SPINACH SALAD. Slice the leftover PIE for dessert.
Tip
Use some of the leftovers for GRILLED TURKEY AND CHEESE SANDWICHES. Round out the meal with POTATO PATTIES and a SPINACH SALAD. Slice the leftover PIE for dessert.
Shopping List
cheese and bread for sandwiches, egg, flour and any oil for potato patties, fresh spinach.
Saturday: Easy Entertaining
Put VERACRUZ-STYLE COD in your collection of guest-pleasing recipes. Serve the colorful dish with BROWN RICE, a CAESAR SALAD and WHOLE-GRAIN ROLLS. Make dessert light with RASPBERRY SORBET.
Shopping List
flour, coarse salt, pepper, cod fillets, extra-virgin olive oil, onion, garlic, canned diced tomatoes with green chilies, pimiento-stuffed olives, capers, dried oregano, fresh parsley, brown rice, Caesar salad, whole-grain rolls, raspberry sorbet.
VERACRUZ-STYLE COD
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 15 minutes
- 2 tablespoons flour
- 1/4 teaspoon coarse salt
- 1/4 teaspoon pepper
- 4 (4- to 6-ounce) cod fillets (3/4 inch thick), fresh or frozen and thawed
- 1 1/2 tablespoons extra-virgin olive oil, divided
- 1 onion, thinly sliced
- 1 teaspoon minced garlic
- 1 (14 1/2-ounce) can diced tomatoes with green chilies and juice, undrained
- 1/3 cup halved pimiento-stuffed olives
- 1 tablespoon capers, rinsed
- 1/2 teaspoon dried oregano
- Chopped fresh parsley for garnish
In a flat pan, mix flour, salt and pepper; add fish and turn to coat. In a large nonstick skillet, heat 1 tablespoon olive oil on medium-high. Add cod and cook 5 to 7 minutes or until golden and just cooked through, turning once. Remove to a platter; cover to keep warm. Heat remaining oil in skillet. Add onion and cook on medium-high for 4 minutes or until golden. Add garlic; cook 1 minute or until fragrant. Stir in tomatoes with juice, olives, capers and oregano; bring to boil. Reduce heat and simmer 3 minutes. Spoon sauce over fish and serve. Garnish with parsley.
Per serving: 181 calories, 20 grams protein, 7 grams fat (35 percent calories from fat), 1 gram saturated fat, 10 grams carbohydrate, 43 milligrams cholesterol, 873 milligrams sodium, 2 grams fiber.