> Family Sunday
For family day, honey-citrus pork loin with sweet potatoes (see recipe) is a combination of flavors the whole family will enjoy. Serve with a spinach salad and dinner rolls.
Make this easy double blueberry pie for dessert. Microwave 1 (10-ounce) jar blueberry all-fruit spread and 1/4 teaspoon cinnamon on high (100 percent power) for 1 minute or until the spread melts. In a large bowl, combine 4 cups fresh blueberries and fruit-spread mixture; spoon into a 9-inch baked pie shell. Cover loosely with wax paper and refrigerate 1 to 2 hours or until set. Slice and garnish with light whipped cream.
Plan ahead: Save enough pork and pie for Monday.
Shopping list: Flour, honey, chili powder, lime, boneless pork loin, sweet potatoes, fresh spinach, dinner rolls, blueberry all-fruit spread, cinnamon, fresh blueberries, pie crust to bake, light whipped cream.
> Heat and eat Monday
Use some of the leftover pork for pork heroes. Layer thin slices of pork on kaiser rolls coated with spicy mustard. Top with sliced tomatoes, sliced cucumber, lettuce leaves and green bell pepper rings. Serve with corn-on-the-cob. Slice the leftover pie for dessert.
Shopping list: Kaiser rolls, spicy mustard, tomatoes, cucumber, lettuce, green bell pepper, corn-on-the-cob.
> Express Tuesday
To keep dinner on a roll, make Thai turkey wraps. Spread four (8-inch) fat-free whole-wheat tortillas with peanut sauce (such as San-J or another brand). On each tortilla, lay deli sliced turkey breast, thinly sliced red onion, shredded lettuce and chopped fresh cilantro. Roll, cut diagonally and chill until serving time.
Serve with deli broccoli salad and baked chips. For dessert, drizzle caramel sauce over fat-free vanilla ice cream.
Plan ahead: Save enough caramel sauce for Thursday and enough ice cream for Saturday. Cook brown rice for Wednesday.
Shopping list: Fat-free whole-wheat tortillas, peanut sauce (such as San-J or another brand), deli turkey breast, red onion, lettuce, fresh cilantro, deli broccoli salad, baked chips, caramel sauce, fat-free vanilla ice cream.
> Budget Wednesday
Be frugal and serve black and brown burritos tonight. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 cup chopped onion, 2 cloves minced garlic, 1 1/2 teaspoons chili powder and 1/2 teaspoon cumin; cook 7 minutes or until onion is softened. Add 3 cups cooked brown rice, 1 (15-ounce) can rinsed black beans and 1 cup frozen corn; cook and stir 6 minutes or until mixture is hot. Remove from heat. Spoon about 1/2 cup rice mixture down center of six (8-inch) fat-free flour tortillas. Top each with 2 tablespoons 50 percent reduced-fat jalapeno cheddar cheese (such as Cabot), 1 tablespoon sliced scallions and 1 tablespoon plain fat-free yogurt; roll and top with 1 tablespoon salsa. Serve with guacamole. Slice watermelon for dessert.
Plan ahead: Make Thursday's sandwiches today.
Shopping list: Canola oil, onion, garlic, chili powder, cumin, brown rice, canned black beans, frozen corn, fat-free flour tortillas, 50 percent reduced-fat jalapeno cheddar cheese (such as Cabot), scallions, plain fat-free yogurt, salsa, guacamole, watermelon.
> Meatless Thursday
Keeping with a cool-entree-for-hot-weather theme, serve gazpacho sandwiches (see recipe) tonight. If you want more food, try canned bean soup. For dessert, top instant butterscotch pudding with leftover caramel sauce.
Shopping list: Baguette, grape tomatoes, cucumber, red onion, shredded part-skim mozzarella cheese, fresh mint, red-wine vinegar, olive oil, salt, white pepper, fresh basil, canned bean soup, instant butterscotch pudding.
> Kids Friday
Let the kids have some laughs with fun shapes chicken breast nuggets (such as Perdue or another brand). The wild-animal shapes go well with oven fries (frozen) and deli carrot salad. Serve fresh apricots for dessert.
Shopping list: Store-bought fun shapes chicken breast nuggets (such as Perdue or another brand), frozen oven fries, deli carrot salad, fresh apricots.
> Easy entertaining Saturday
Call some friends to join you for grilled fresh tuna salad (see recipe). Serve with tomato wedges drizzled with extra-virgin olive oil and chopped fresh basil and baguettes. For dessert, spoon banana sauce over leftover ice cream. For the sauce, melt 3 tablespoons butter in a large nonstick skillet on medium-high heat. Add 4 medium sliced bananas, 1/2 cup firmly packed brown sugar and 1/2 cup maple syrup; cook 5 minutes or until sugar melts.
Shopping list: Sherry vinegar, salt, Dijon mustard, black pepper, fresh or dried oregano and thyme, extra-virgin olive oil, tuna steaks, packaged Mediterranean or other green salad, tomatoes, fresh basil, baguettes, butter, bananas, brown sugar, maple syrup.
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HONEY-CITRUS PORK LOIN WITH SWEET POTATOES (Sunday)
Makes 8 servings
Preparation time: 10 minutes
Cooking time: 45 to 60 minutes; standing time: 10 minutes
1 tablespoon flour
3 tablespoons honey
2 tablespoons chili powder
2 teaspoons lime zest (green part only)
2 to 2 1/2 pounds trimmed boneless pork loin
3 medium peeled sweet potatoes, cut into quarters
Heat oven to 325 degrees. Shake flour in a large oven bag (such as Reynolds); place bag in a 9-by-13-inch baking dish. In a small bowl, combine honey, chili powder and zest. Pat surface of pork dry; spread half of honey mixture evenly over bottom of pork. Add pork to bag; spread remaining mixture over top. Arrange potatoes around pork in an even layer. Close bag with nylon tie; cut six 1/2 -inch slits in top. Bake 45 to 60 minutes or until meat thermometer reaches 155 degrees. Remove from oven; let stand 10 minutes. Slice pork; spoon juices over pork and potatoes before serving.
Per serving: 248 calories, 24g protein, 8g fat (29 percent calories from fat), 2.8g saturated fat, 21g carbohydrate, 64mg cholesterol, 83mg sodium, 2g fiber.
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GAZPACHO SANDWICHES (Thursday)
Makes 4 servings
Preparation time: 20 minutes; chilling time: 4 hours to overnight
1 (8-ounce) baguette loaf, sliced horizontally, then cut into fourths
1 1/2 cups grape tomatoes, quartered
1/2 cup peeled, seeded and coarsely chopped cucumber
4 thin slices red onion, separated into rings
4 ounces shredded part-skim mozzarella cheese
2 tablespoons chopped fresh mint
2 tablespoons red-wine vinegar
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon white pepper
1 cup fresh basil leaves
Use a knife to carefully remove bread from center of each baguette piece, leaving 1/4 -inch shells. Set aside. (Save the center pieces of baguette for another use.) In a medium bowl, combine tomatoes, cucumbers, onion, cheese, mint, vinegar, oil, salt and pepper. Line bottoms of baguettes with basil leaves. Fill baguettes with tomato mixture. Replace tops. Wrap each sandwich in plastic wrap. Chill 4 to 6 hours or overnight.
Per serving: 276 calories, 13g protein, 9g fat (29 percent calories from fat), 3.6g saturated fat, 36g carbohydrate, 18mg cholesterol, 822mg sodium, 3g fiber.
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GRILLED FRESH TUNA SALAD (Saturday)
Makes 4 servings
Preparation time: about 10 minutes; marinating time: 15 minutes
Cooking time: 4 minutes
2 tablespoons sherry vinegar
1/4 teaspoon salt
1 tablespoon Dijon mustard
1/8 teaspoon black pepper
1/4 teaspoon chopped fresh or 1/8 teaspoon dried oregano
1/4 teaspoon chopped fresh or 1/8 teaspoon dried thyme
1/4 cup extra-virgin olive oil
4 (4- to 6-ounce) tuna steaks
2 (8-ounce) packages Mediterranean or other green salad blend
Heat grill to medium-high. In a small bowl, whisk together vinegar and salt. Whisk in mustard, pepper, oregano and thyme. Slowly drizzle in oil, whisking until thickened. Reserve 1/4 cup for salad. Pour remaining dressing into a large glass dish; marinate fish 15 minutes at room temperature. Remove fish; discard marinade. Grill fish 2 minutes per side. Remove to a plate and keep warm. In a large bowl, dress salad greens with reserved dressing. Serve salad topped with grilled tuna. (Adapted from Family Circle magazine.)
Per serving: 210 calories, 29g protein, 8g fat (36 percent calories from fat), 1.2g saturated fat, 5g carbohydrate, 51mg cholesterol, 316mg sodium, 3g fiber.