Sunday: Family
Gather the family for BEEF AND POTATO KEBABS. Cut 1 pound potatoes into 1 1/2-inch pieces. Microwave on high (100% power) 5 to 6 minutes or just until tender; drain and cool slightly. Meanwhile, combine 3/4 cup steak sauce and 2 large cloves minced garlic; microwave on high 1 1/2 minutes, stirring once. Cut 2 medium zucchini in half lengthwise. Cut the zucchini and 1 pound boneless beef top-sirloin steak (1 inch thick) into 1 1/4-inch pieces. In a large bowl, combine potatoes, zucchini and steak with 1/3 cup steak sauce; toss to coat. Alternately thread potatoes, zucchini and steak on 4 metal skewers. Grill (or broil; see TIP), uncovered, 10 to 12 minutes for medium-rare to medium, turning occasionally. Brush with remaining sauce during last 5 minutes.
Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE LAYER CAKE and serve it with SLICED PEARS for dessert.
Tip
Gather the family for BEEF AND POTATO KEBABS. Cut 1 pound potatoes into 1 1/2-inch pieces. Microwave on high (100% power) 5 to 6 minutes or just until tender; drain and cool slightly. Meanwhile, combine 3/4 cup steak sauce and 2 large cloves minced garlic; microwave on high 1 1/2 minutes, stirring once. Cut 2 medium zucchini in half lengthwise. Cut the zucchini and 1 pound boneless beef top-sirloin steak (1 inch thick) into 1 1/4-inch pieces. In a large bowl, combine potatoes, zucchini and steak with 1/3 cup steak sauce; toss to coat. Alternately thread potatoes, zucchini and steak on 4 metal skewers. Grill (or broil; see TIP), uncovered, 10 to 12 minutes for medium-rare to medium, turning occasionally. Brush with remaining sauce during last 5 minutes.
Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE LAYER CAKE and serve it with SLICED PEARS for dessert.
Plan
Grill or broil 1 extra pound beef skewers (without zucchini or potatoes) for Monday. Save enough cake for Wednesday.
Shopping List
potatoes, steak sauce, garlic, zucchini, boneless beef top-sirloin steak, romaine, whole-grain rolls, chocolate layer cake, pears.
Monday: Heat and Eat
Turn the extra grilled beef into BEEF SANDWICHES WITH HORSERADISH SAUCE: Chop or slice and heat the leftover beef; set aside. Combine 2 tablespoons prepared horseradish with 1/4 cup reduced-fat sour cream and 2 teaspoons fresh lemon juice; mix well. Toast 1 halved 24-inch baguette; line bottom half with beef and top half with horseradish sauce. Combine the halves and cut crosswise into 8 servings.
Serve with OVEN FRIES (from frozen) and GREEN BEANS. GRAPES are a simple dessert.
Shopping List
prepared horseradish, reduced-fat sour cream, lemon, baguette, frozen oven fries, green beans, grapes.
Tuesday: Express
Dinner couldn't be much easier than enjoying any refrigerated BARBECUED PORK on toasted WHOLE-GRAIN BUNS. Add deli COLESLAW alongside. For dessert, FRESH PINEAPPLE CHUNKS are easy.
Shopping List
refrigerated barbecued pork, whole-grain buns, deli coleslaw, fresh pineapple.
Wednesday: Meatless
We made quick work of CORN AND BEAN SOUP and polished off most of it in one meal. The longer you let it simmer, the more concentrated the flavors become -- almost like a stew. Serve it with a SPINACH SALAD with red onion rings and orange segments and CORNBREAD (from mix). Enjoy leftover CAKE for dessert.
Shopping List
olive oil, onion, cumin, garlic, dried oregano, frozen corn, pepper, unsalted vegetable broth, canned reduced-sodium black beans, canned diced tomatoes and green chilies, limes, fresh spinach, red onion, oranges, cornbread mix.
CORN AND BEAN SOUP
Servings: makes about 5 cups
Prep time: 10 minutes
Cook time: less than 15 minutes
- 2 teaspoons olive oil
- 1/2 cup chopped onion
- 1 teaspoon cumin
- 1 teaspoon minced garlic
- 1/2 teaspoon dried oregano
- 1 cup frozen corn
- 1/4 teaspoon pepper
- 1 (14-ounce) can unsalted vegetable broth
- 1 (15- to 19-ounce) can reduced-sodium black beans, rinsed
- 1 (14 1/2-ounce) can diced tomatoes and green chilies with liquid
- Lime slices for garnish
Heat olive oil in a large pot on medium-high. Add onion, cumin, garlic and oregano; cook 1 1/2 minutes. Stir in corn, pepper, broth, beans and tomatoes with liquid; bring to a boil. Reduce heat; simmer 10 minutes. Serve with lime slices.
Per cup: 147 calories, 7 grams protein, 2 grams fat (12% calories from fat), 0.3 gram saturated fat, 29 grams carbohydrate, no cholesterol, 487 milligrams sodium, 7 grams fiber.
Thursday: Kids
The children will enjoy the mild flavor of TAMALE PIE, and you'll enjoy how easy it is to prepare. Serve with a CHOPPED LETTUCE SALAD. Think sliced KIWIS for dessert.
Tip
The children will enjoy the mild flavor of TAMALE PIE, and you'll enjoy how easy it is to prepare. Serve with a CHOPPED LETTUCE SALAD. Think sliced KIWIS for dessert.
Shopping List
packaged sun-dried tomato or plain polenta, cooking spray, canned low-fat turkey (or beef) chili with beans, 50% light cheddar cheese, mild salsa, reduced-fat sour cream, lettuce, kiwis.
TAMALE PIE
Servings: makes 6 servings
Prep time: 10 minutes
Cook time: less than 15 minutes
- 1 (15- to 17-ounce) package sun-dried tomato or plain polenta (crumbled)
- 2 (15-ounce) cans low-fat turkey (or beef) chili with beans
- 8 ounces shredded 50% light cheddar cheese
- 6 tablespoons mild salsa, plus extra for garnish
- 6 tablespoons reduced-fat sour cream
Heat oven to 475 degrees. Place crumbled polenta in a 7-by-11-inch baking dish coated with cooking spray. Top with chili and cheese. Bake 13 minutes or until bubbly. Top each serving with 1 tablespoon salsa and 1 tablespoon sour cream. Top with extra salsa, as desired.
Per serving: 293 calories, 22 grams protein, 10 grams fat (29% calories from fat), 5.8 grams saturated fat, 30 grams carbohydrate, 54 milligrams cholesterol, 1,180 milligrams sodium, 4 grams fiber.
Friday: Budget
Holidays mean penny-pinching, and LAZY BEEF LASAGNA will be kind to the food budget. Add a MIXED GREEN SALAD and CRUSTY BREAD. Have some PEACHES for dessert.
Shopping List
cooking spray, 95% lean ground beef, garlic, coarse salt, ground nutmeg, pepper, jar marinara sauce or other red pasta sauce, packaged refrigerated or frozen cheese ravioli, shredded Italian-blend cheese, mixed greens, crusty bread, peaches.
LAZY BEEF LASAGNA
Prep time: 15 minutes
Cook time: about 40 to 45 minutes; standing time: 5 minutes
- 1 1/2 pounds 95% lean ground beef
- 1 tablespoon minced garlic
- 1/2 teaspoon coarse salt
- 1/4 to 1/2 teaspoon ground nutmeg
- 1/4 teaspoon pepper
- 1 (26-ounce) jar marinara sauce or other red pasta sauce
- 1 1/2 cups water
- 1 (20- to 25-ounce) package refrigerated or frozen cheese ravioli
- 1 cup shredded Italian-blend cheese
Heat oven to 400 degrees. Coat 13-by-9-inch glass baking dish with cooking spray. Heat large nonstick skillet on medium until hot. Add ground beef and garlic; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings and return beef to skillet. Stir in salt, nutmeg and pepper; mix well. Stir in pasta sauce and water; bring to a boil. Cook 1 to 2 minutes, stirring occasionally. In the baking dish, layer half the ravioli, half the beef mixture and half the cheese. Repeat layers with remaining ravioli, beef mixture and cheese; cover with aluminum foil. Bake 15 minutes (20 minutes if using frozen ravioli). Uncover; continue baking 15 to 20 minutes or until sauce is bubbly and pasta is tender. Let stand 5 minutes before serving.
Per serving: 589 calories, 43 grams protein, 26 grams fat (40% calories from fat), 13.4 grams saturated fat, 46 grams carbohydrate, 136 milligrams cholesterol, 1,202 milligrams sodium, 4 grams fiber.
Saturday: Entertain the Family
Impress your family with CUMIN-HONEY LAMB STEAK: Combine 2 tablespoons fresh lemon juice, 2 tablespoons honey, 1 tablespoon olive oil, 1 tablespoon finely chopped flatleaf parsley, 1 teaspoon cumin, 1/4 teaspoon coarse salt and 1/8 teaspoon pepper. Brush 1 to 1 1/4 pounds lamb steaks (center leg or sirloin, 3/4-inch-thick) with basting sauce. Broil 5 inches from heat source for 4 minutes; turn and brush with sauce. Broil 4 to 6 minutes longer or to desired doneness. Discard leftover basting sauce.
Serve with ROASTED POTATOES WITH THYME AND GARLIC: Heat oven to 425 degrees. Line a baking sheet with nonstick foil. Toss 1 1/2 pounds small potatoes (cut into 1-inch pieces) with 1 tablespoon olive oil, 1 teaspoon minced garlic and 1/2 teaspoon dried thyme. Spread on baking sheet. Bake 25 to 30 minutes or until tender.
Add SUGAR SNAP PEAS and a BAGUETTE on the side. Buy FRUIT TARTS for dessert.
Shopping List
lemon, honey, olive oil, flatleaf parsley, cumin, coarse salt, pepper, lamb steaks (center leg or sirloin), potatoes, garlic, dried thyme, sugar snap peas, baguette, fruit tarts.