Sunday: Family
PORK ROAST STUFFED WITH HERBS AND GARLIC is perfect for family day. Serve it with BROWN RICE, steamed FRESH ASPARAGUS and a BAGUETTE.
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For dessert, make SPICED TAPIOCA WITH FRUIT SALSA: Combine 3 cups prepared tapioca pudding, 1/4 teaspoon allspice and 1 tablespoon fresh lime juice. Separately, combine 1 cup diced fresh strawberries, 1 diced kiwi, 1/4 teaspoon allspice and 1 teaspoon lime juice; toss to mix. Spoon pudding into 6 stemmed dessert dishes; top with fruit salsa.
Plan
Save enough pork for Monday.
Shopping List
boneless pork loin, garlic, fresh parsley, fresh sage, fresh rosemary, coarse salt, pepper, extra-virgin olive oil, brown rice, fresh asparagus, baguette, tapioca pudding, allspice, lime, fresh strawberries, kiwi.
PORK ROAST STUFFED WITH HERBS AND GARLIC
Servings: makes 13 to 15 servings (3 ounces cooked weight)
Prep time: 15 minutes
Cook time: 1 1/2 hours; Standing time: 15 minutes
- 1 (3 1/2- to 4-pound) boneless pork loin
- 3/4 teaspoon minced garlic
- 1 tablespoon finely chopped fresh parsley
- 1 tablespoon finely chopped fresh sage
- 1 tablespoon finely chopped fresh rosemary
- 1 teaspoon coarse salt
- 1/2 teaspoon pepper
- 1 tablespoon extra-virgin olive oil
Heat oven to 450 degrees. Place rack in center position. Pat the pork dry. Using a knife-sharpening steel or long-handled wooden spoon, pierce a hole lengthwise through the center of the loin. (This is easier than butterflying and tying the loin.) In a small bowl, mix the garlic, parsley, sage, rosemary, salt and pepper. Working from both ends of loin, use your fingers to stuff garlic mixture into the hole. Rub olive oil over the roast. Place roast in shallow roasting pan; roast 15 minutes. Reduce temperature to 350 degrees; cook for 1 1/4 hours more, turning and basting every 20 minutes with the juices, until internal temperature reaches 145 degrees. Remove to a cutting board; let stand 15 minutes before carving.
Per serving: 164 calories, 28 grams protein, 5 grams fat (27% calories from fat), 1.6 grams saturated fat, no carbohydrate, 70 milligrams cholesterol, 216 milligrams sodium, no fiber.
Monday: Heat and Eat
Use the leftovers for PORK SANDWICHES ON RYE BREAD WITH HONEY MUSTARD (add a lettuce leaf). Add BAKED CHIPS and a MIXED GREEN salad. Buy a CHOCOLATE LAYER CAKE for dessert.
Plan
Save enough cake for Tuesday.
Shopping List
rye bread, honey mustard, lettuce, baked chips, mixed greens, chocolate cake.
Tuesday: Meatless
Make COCONUT RICE WITH PEANUTS for a lighter dinner on a spring evening. Serve with a LETTUCE WEDGE SALAD. Add WHOLE-GRAIN ROLLS. Slice the leftover CHOCOLATE CAKE and top it with VANILLA ICE CREAM for dessert.
Plan
Save enough ice cream for Thursday.
Shopping List
long-grain white rice, frozen sliced carrots, butter, curry powder, turmeric (if desired), coarse salt, red pepper flakes, frozen peas, canned lower-fat or regular coconut milk, cilantro or green onion, gingerroot, sugar, unsalted peanuts, lime, lettuce, whole-grain rolls, vanilla ice cream.
COCONUT RICE WITH PEANUTS
Servings: makes 5 cups
Prep time: 15 minutes
Cook time: 15 minutes
- 1 cup long-grain white rice, uncooked
- 1 3/4 cups water
- 1 cup frozen sliced carrots
- 1 tablespoon butter
- 2 teaspoons curry powder
- 1 teaspoon ground turmeric (optional)
- 3/4 teaspoon coarse salt (or to taste)
- Pinch red pepper flakes
- 1 cup frozen peas, thawed
- 1 (13.5-ounce) can lower-fat or regular coconut milk
- 1/2 cup chopped fresh cilantro or chopped green onion (green and white parts)
- 1 tablespoon grated gingerroot
- 1 teaspoon sugar
- 2.5 ounces (2/3 cup) finely chopped unsalted peanuts
- 1 lime, cut into 6 wedges
Combine rice, water, carrots, butter, curry powder, turmeric, salt and pepper flakes in a large saucepan. Bring to a boil, reduce heat, stir, cover and simmer 15 minutes or until rice is tender. Remove from heat, stir in peas, coconut milk, cilantro (or onion), ginger and sugar. Sprinkle chopped nuts evenly over all and serve with lime wedges.
Per cup: 310 calories, 8 grams protein, 14 grams fat (40% calories from fat), 5.3 grams saturated fat, 40 grams carbohydrate, 6 milligrams cholesterol, 385 milligrams sodium, 4 grams fiber.
Wednesday: Kids
KIDS' CHICKEN CHILI will win their hearts: Coat a Dutch oven with cooking spray; heat on medium-high. Add 2 pounds boneless skinless chicken breasts (cut into bite-sized pieces), 1 finely chopped medium onion and 2 minced cloves garlic; cook and stir 7 to 9 minutes or until internal temperature has reached 165 degrees. Add 2 (14.5-ounce) cans no-salt-added diced tomatoes, 2 cups mild salsa, 2 (15 1/2-ounce) cans rinsed reduced-sodium kidney beans, 1 (14-ounce) can unsalted chicken broth, 1 (11-ounce) can rinsed no-salt-added corn, 3 tablespoons chile powder and 2 teaspoons cumin; mix well. Bring to a boil. Reduce heat; simmer, stirring occasionally, 20 to 25 minutes or until thoroughly heated and flavors are blended. Ladle into bowls.
Serve it with baked TORTILLA CHIPS and STUFFED CELERY (with reduced-fat cream cheese) to munch on. Make the kids' favorite FRUIT SMOOTHIE for dessert.
Shopping List
cooking spray, boneless skinless chicken breasts, onion, garlic, canned no-salt-added diced tomatoes, mild salsa, canned reduced-sodium kidney beans, canned unsalted chicken broth, canned no-salt-added corn, chile powder, cumin, baked tortilla chips, celery, reduced-fat cream cheese, ingredients for fruit smoothies.
Thursday: Express
Try one of the many prepared and ready-to-cook brands of MEATLOAF tonight. While you're at it, pick up some prepared BAKED POTATOES (from frozen) and some BROCCOLI SALAD from the deli. Add WHOLE-GRAIN ROLLS. For dessert, drizzle CHOCOLATE SAUCE over leftover ICE CREAM.
Shopping List
ready-to-cook meatloaf, frozen baked potatoes, deli broccoli salad, whole-grain rolls, chocolate sauce.
Friday: Budget
Make COLOSSAL CLUB SANDWICHES on a minuscule budget: Heat oven to 400 degrees. Slice a 1/2-inch-thick cap off 1 round bread loaf (about 8 inches); hollow out the interior by hand and discard crumb. Spread low-fat mayonnaise on the inner bottom, inner sides and bottom of the cap. Layer with 4 slices deli-sliced turkey, 4 slices any cheese and 2 slices cooked bacon. Top with slices of tomato, red onion and any color bell pepper. Repeat the layers of turkey, cheese and bacon. Press on cap. Wrap in foil. Bake 30 to 35 minutes or until thoroughly heated; slice into wedges.
Serve with STEAK FRIES (from frozen) and COLESLAW. Make dessert simple with PEACHES.
Shopping List
round bread loaf, low-fat mayonnaise, deli sliced turkey, any sliced cheese, bacon, tomatoes, red onion, any color bell peppers, frozen steak fries, coleslaw, peaches.
Saturday: Easy Entertaining
Invite some lucky friends over for CARIBBEAN FISH AND FRESH CORN ROAST. On the side, add a ROMAINE SALAD and CRUSTY ROLLS.
For dessert, CHERRY CHEESECAKE is delicious and light: With electric mixer on high, beat 1 (8-ounce) package softened reduced-fat cream cheese with 1/3 cup sugar until smooth. Gently stir in (8-ounce) container frozen whipped topping (thawed). Spoon into a 9-inch prepared graham cracker crumb pie crust. Refrigerate 3 hours or until set. Spoon canned light cherry pie filling over top of pie. Slice and serve.
Shopping List
limes, canola oil, jerk seasoning, coarse salt, red or green bell peppers, halibut or cod, green onions, corn on the cob, romaine lettuce, crusty rolls, reduced-fat cream cheese, sugar, frozen whipped topping, prepared 9-inch graham cracker crumb pie crust, canned light cherry pie filling.
CARIBBEAN FISH AND FRESH CORN ROAST
Servings: makes 4 servings
Prep time: about 15 minutes
Cook time: about 15 minutes
- 1/4 cup fresh lime juice
- 1 tablespoon canola oil
- 1 to 2 teaspoons jerk seasoning (see NOTE)
- 1/4 teaspoon coarse salt
- 2 medium red or green bell peppers, cut lengthwise into 8 pieces
- 1 to 1 1/4 pounds halibut or cod, cut into 4 pieces
- 8 green onions, trimmed to 5 inches
- 4 ears husked fresh corn on the cob, each cut into thirds
- Lime wedges for garnish
NOTE: To make your own jerk seasoning, combine 1 teaspoon dried thyme, 1/2 teaspoon allspice, 1/4 teaspoon cayenne pepper and 1/4 teaspoon coarse salt.
Heat oven to 450 degrees. In a cup, combine lime juice, oil, jerk seasoning and salt. Place peppers on a rimmed baking sheet lined with nonstick foil. Roast 5 minutes. Add fish, onions and corn to baking sheet with peppers; brush fish and vegetables with lime juice mixture. Roast, turning once, 9 to 12 minutes (according to thickness of fish) or just until fish is opaque throughout. Remove to a serving platter; garnish with lime wedges. Serve immediately.
Per serving: 286 calories, 28 grams protein, 8 grams fat (24% calories from fat), 1 gram saturated fat, 28 grams carbohydrate, 36 milligrams cholesterol, 209 milligrams sodium, 5 grams fiber.