Advertisement Expect raves from the family with these Caramelized Lamb Chops (see recipe). Serve the chops with grilled carrots, roasted red potatoes, mixed greens and sourdough bread.
Strawberry Shortcake with Chocolate Sauce is a divine ending to a special meal. Spoon fresh strawberries over sliced pound cake; top with chocolate sauce and add a dollop of light whipped cream.
PLAN AHEAD: Save enough lamb chops and some strawberries for Monday. Save enough chocolate sauce for Saturday.
SHOPPING LIST: olive oil, red wine vinegar, dark brown sugar, honey mustard, lemons, lamb shoulder chops, carrots to grill, red potatoes, salad greens, sourdough bread, fresh strawberries, pound cake, chocolate sauce, light whipped cream.
Monday (Heat and Eat)
Heat the leftover lamb chops and serve them with couscous, a spinach salad and flatbread. Enjoy leftover strawberries for dessert.
SHOPPING LIST: couscous, fresh spinach, flatbread.
Tuesday (Meatless)
Grill your favorite veggie burger and top with 50 percent reduced-fat jalapeno cheese. Serve the burgers on whole-wheat buns. On the side, add baked beans and a lettuce wedge. Top fat-free vanilla ice cream with caramel sauce for dessert.
PLAN AHEAD: Save enough ice cream for Saturday.
SHOPPING LIST: veggie burgers, 50 percent reduced-fat jalapeno cheese, whole-wheat buns, baked beans, lettuce, fat-free vanilla ice cream, caramel sauce.
Wednesday (Kids)
Kids of all ages will like Beef and Bean Chile Verde. In a large pan, cook 1 pound
95 percent lean ground beef,
1 large chopped red bell pepper and 1 medium chopped onion on medium heat for 6 to
8 minutes, or until beef is no longer pink and vegetables are softened. Add 6 cloves minced garlic, 2 teaspoons chili powder, 2 teaspoons cumin and
1/8 teaspoon cayenne pepper; cook 15 seconds or until fragrant. Stir in 1 (12- to 16-ounce) jar salsa verde (green salsa) or taco sauce and 1/4 cup water; bring to simmer. Reduce heat to medium-low, cover and cook, stirring occasionally,
10 minutes. Stir in 1 (15-ounce) can rinsed pinto beans and cook 1 minute or until heated through.
Serve with carrot sticks and cornbread muffins (from a mix). We’re crazy about Brothers-All-Natural Fruit Crisps (available in seven flavors) for dessert. They are made from 100 percent real fruit and have no added sugar or preservatives.
TIP: Look for the Fruit Crisps in the produce or snack fruit section.
SHOPPING LIST: 95 percent lean ground beef, red bell pepper, onion, garlic, chili powder, cumin, cayenne pepper, jar salsa verde or taco sauce, canned pinto beans, carrot sticks, cornbread mix, Brothers-All-Natural Fruit Crisps.
Thursday (Express)
Corned Beef Roll-Ups are a quick meal. Spread fat-free flour tortillas with Thousand Island dressing. Top with sliced corned beef and Swiss cheese, along with deli coleslaw. Roll; microwave 1 minute to melt cheese. Serve with deli German potato salad and pickled beets. Fresh pineapple is dessert.
SHOPPING LIST: fat-free flour tortillas, Thousand Island dressing, sliced corned beef, Swiss cheese, deli coleslaw, deli German potato salad, pickled beets, fresh pineapple.
Friday (Budget)
We really liked Picadillo Stuffed Peppers (see recipe). Serve them with mixed greens and whole-wheat bread. Try peaches for dessert.
SHOPPING LIST: no-salt-added or regular marinara sauce, red wine vinegar, cumin, cinnamon, green bell peppers, ground chicken, zucchini, quick-cooking barley, onion, raisins, salad greens, whole-wheat bread, peaches.
Saturday (Easy Entertaining)
Treat your guests to Baked Chicken with Yukon Gold Potatoes (see recipe). Serve the combo with fresh asparagus, an arugula salad and multigrain rolls. Top leftover ice cream with leftover chocolate sauce and toasted coconut.
SHOPPING LIST: bone-in skinless chicken breasts, bone-in skinless chicken thighs, canola oil, coarse salt, pepper, Yukon gold potatoes, canned no-salt-added or regular diced tomatoes, fresh Italian parsley, fresh or dried basil, garlic, parmesan cheese, fresh asparagus, arugula, multigrain rolls, coconut.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail at menuplanner@mindspring.com.
Caramelized Lamb Chops (Sunday)
1 1/2 tablespoons olive oil
1 1/2 tablespoons red wine vinegar
2 1/2 tablespoons dark brown sugar
2 teaspoons honey mustard
1 1/2 tablespoons fresh lemon juice
8 lamb shoulder shops (about 4 pounds)
Combine marinade ingredients; brush over all sides of the lamb. Cover and refrigerate 30 minutes. Drain any excess marinade. Grill lamb 7 to 11 minutes, turning often, for medium-rare to medium doneness. Transfer to a plate; cover and let stand 5 minutes before serving.
Makes 8 servings.
Per serving: 239 calories, 30 grams protein, 11 grams fat (43 percent calories from fat), 3.9 grams saturated fat, 2 grams carbohydrate, 100 milligrams cholesterol, 91 milligrams sodium, no fiber.
Picadillo Stuffed Peppers
1 (26-ounce) jar no-salt-added or regular marinara sauce
1 tablespoon red wine vinegar
1/2 teaspoon cumin
1/4 teaspoon cinnamon
4 medium green bell peppers
8 ounces ground chicken
1 small diced zucchini
1/2 cup quick-cooking barley
1/3 cup finely chopped onion
1/4 cup raisins
In a large bowl, combine marinara sauce, vinegar, cumin and cinnamon; mix well. Spoon 1 1/2 cups mixture into a 4-quart or larger slow cooker. Slice off top 1/2 inch of peppers; seed peppers and reserve tops. Add chicken, zucchini, barley, onion and raisins to remaining sauce; mix well. Evenly spoon mixture into peppers (pack filling if necessary); replace tops. Stand upright in cooker. Cover and cook on low 5 to 6 hours or until tender and when internal temperature of filling is 165 degrees. Serve with sauce.
Makes 4 servings.
Per serving: 352 calories, 20 grams protein, 6 grams fat (16 percent calories from fat), 1.7 grams saturated fat, 55 grams carbohydrate, 37 milligrams cholesterol, 102 milligrams sodium, 10 grams fiber.
Baked Chicken with Yukon Gold Potatoes
2 pounds bone-in skinless chicken breasts
1 1/2 pounds bone-in skinless chicken thighs
3 tablespoons canola oil, divided
1 teaspoon coarse salt
1/2 teaspoon pepper
2 pounds peeled and quartered Yukon gold potatoes
1 (14 1/2-ounce) can undrained no-salt-added or regular diced tomatoes
2 tablespoons chopped fresh Italian parsley
1 tablespoon fresh chopped or 1 teaspoon dried basil
2 cloves minced garlic
1/4 cup freshly grated parmesan cheese
Heat oven to 375 degrees. Pat chicken dry. Cover bottom of a large roasting pan with 1 tablespoon oil. Heat on medium-high. Season chicken with salt and pepper. When oil is hot, place chicken in pan. Sear chicken 6 minutes on all sides until golden. Place potatoes around chicken pieces. Add tomatoes, parsley, basil and garlic. Sprinkle with cheese and drizzle remaining oil over chicken. Cover and bake 1 hour or until chicken thighs are 170 degrees.
To serve: Spoon vegetables on a serving platter with chicken on top.
Makes 10 servings.
Per serving: 281 calories, 29 grams protein, 10 grams fat (32 percent calories from fat), 2 grams saturated fat, 18 grams carbohydrate, 78 milligrams cholesterol, 324 milligrams sodium, 3 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail at menuplanner@mindspring.com.
