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>Family Sunday

Make family day special with your own roast lamb. Serve it with couscous and raisins. (Toss in some raisins when you're boiling the water for the couscous.) Serve with baked artichokes. Heat oven to 375 degrees. Coat a pie plate with cooking spray. Pat dry drained, quartered artichokes from 2 (14-ounce) cans, using paper towels. Place in plate; sprinkle with 1 tablespoon lemon juice. In a small bowl, combine 3 tablespoons chopped walnuts, 2 tablespoons Parmesan cheese, 1 teaspoon Italian seasoning, 1 clove minced garlic and 1 teaspoon olive oil. Sprinkle mixture over artichokes. Bake 15 minutes or until golden. Add mixed greens and sourdough bread to round out the meal. Top apple cobbler with fat-free vanilla ice cream for dessert.

Plan ahead: Save enough cobbler for Monday, enough lamb for Tuesday and enough ice cream for Saturday.

Shopping list: Lamb to roast, couscous, raisins, cooking spray, canned quartered artichokes, lemon, walnuts, Parmesan cheese, Italian seasoning, garlic, olive oil, salad greens, sourdough bread, apple cobbler, fat-free vanilla ice cream.

>Meatless Monday

With winter just around the corner, Cuban beans (see recipe) will hit the no-meat-tonight spot. Serve over brown rice. Add sliced avocados and Cuban bread. Warm the leftover cobbler and garnish it with light whipped cream.

Plan ahead: Save enough rice for Tuesday and Friday.

Shopping list: Canola oil, garlic, canned reduced-sodium black beans (such as Bush's), cumin, dried oregano, smoked or regular paprika, pepper, frozen stir-fry peppers with onion, brown rice, avocados, Cuban bread, light whipped cream.

>Heat and eat Tuesday

Enjoy the leftover lamb in barbecue lamb pita pizza. Heat oven to 400 degrees. In a bowl, mix together 2 cups finely chopped cooked leftover lamb, 1 cup any barbecue sauce, 1/4 teaspoon cayenne pepper. Divide and spread mixture on 4 whole-grain pita breads (5 to 7 inches). Top each pita with 1/2 slice pineapple and some shredded provolone cheese. Bake until hot and cheese is melted. Cut each pita into wedges. Serve with leftover rice and sliced cucumbers. Enjoy peaches for dessert.

Shopping list: Any barbecue sauce, cayenne pepper, whole-grain pita bread, sliced pineapple, provolone cheese, cucumbers, peaches.

>Budget Wednesday

It's not expensive, but you'd never know that with the good flavor of chicken with potatoes, carrots and pearl onions (see recipe). Serve with a lettuce wedge and whole-grain bread. For dessert, pears are easy.

Shopping list: Bone-in skinless chicken thighs, herbes de Provence, garlic powder, pepper, red potatoes, frozen pearl onions, baby carrots, sliced crimini mushrooms, fat-free chicken broth, lettuce, whole-grain bread, pears.

>Express Thursday

Make it quick tonight with deli tuna salad on whole-grain bread sandwiches. Serve with a lettuce and tomato salad. For dessert, try red and green grapes.

Shopping list: Deli tuna salad, whole-grain bread, lettuce, tomatoes, red and green grapes.

>Kids Friday

Make the kids happy and prepare one of their favorites, Mexican burritos. Heat 1 tablespoon canola oil in a medium skillet on medium heat. Add 1/2 cup finely chopped onion; cook 3 minutes or until tender. Stir in 2 cups cubed cooked chicken or turkey breast, 1 packet any less-sodium taco seasoning mix and 1/2 cup salsa. Bring to boil. Cook 2 minutes, stirring occasionally. Stir in 1/2 cup shredded 50 percent reduced-fat cheddar cheese and 1 cup cooked leftover rice. Divide mixture among 8 (8-inch) heated whole-grain tortillas. Roll to close. Top with shredded lettuce and more salsa. Serve with pinto beans and carrot sticks. For dessert, plums are easy.

Shopping list: Canola oil, onion, cooked chicken or turkey breast, packet any less-sodium taco seasoning mix, salsa, 50 percent reduced-fat cheddar cheese, whole-grain tortillas, lettuce, pinto beans, carrot sticks, plums.

>Easy entertaining Saturday

No matter the season, your guests will enjoy roasted cumin-crusted grilled steak with tomato relish (see recipe). Serve with roasted red potatoes, a romaine salad and whole-grain rolls. Scoop the leftover ice cream and top it with chocolate sauce and toasted coconut for dessert.

Shopping list: Dark brown sugar, roasted or regular ground cumin, dried oregano, coarse salt, garlic powder, cayenne pepper, boneless beef sirloin or strip steaks, olive oil, assorted colors cherry tomatoes, red onion, balsamic vinegar, red potatoes, romaine, whole-grain rolls, chocolate sauce, coconut.

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>THE RECIPES

*CUBAN BEANS (Monday)

Makes 4 servings

Preparation time: Less than 10 minutes

Cooking time: Less than 15 minutes

2 teaspoons canola oil

4 cloves minced garlic

2 (15-ounce) cans rinsed reduced-sodium black beans (such as Bush's)

1 cup water

1 1/2 teaspoons cumin

1 teaspoon dried oregano

1 teaspoon smoked or regular paprika

1/4 teaspoon pepper

1 (1-pound) package frozen stir-fry peppers with onion

Heat oil in a large nonstick skillet on medium. Add garlic; cook 30 seconds. Stir in remaining ingredients. Bring to boil; cover and reduce heat. Cook 10 minutes until vegetables are tender and flavors have blended. (Adapted from Woman's Day magazine.)

Per serving: 232 calories, 12g protein, 3g fat (9 percent calories from fat), 0.2g saturated fat, 45g carbohydrate, no cholesterol, 216mg sodium, 15g fiber.

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*CHICKEN WITH POTATOES, CARROTS AND PEARL ONIONS (Wednesday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 6 to 7 hours on low

8 well-trimmed bone-in skinless chicken thighs (about 2 1/2 pounds)

2 teaspoons herbes de Provence

1/2 teaspoon garlic powder

1/2 teaspoon freshly ground black pepper

1 1/2 to 2 pounds halved, small red potatoes

1 cup frozen pearl onions

1 cup baby carrots

8 ounces sliced crimini mushrooms

3/4 cup fat-free chicken broth

Rub chicken with herbes de Provence, garlic powder and pepper. Place chicken in a 4-quart or larger slow cooker. Top with potatoes, onions, carrots and mushrooms. Pour broth over all. Cover and cook on low 6 to 7 hours or until chicken is 180 degrees and vegetables are tender.

Per serving: 330 calories, 31g protein, 11g fat (30 percent calories from fat), 3g saturated fat, 27g carbohydrate, 96mg cholesterol, 149mg sodium, 3g fiber.

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*ROASTED CUMIN-CRUSTED GRILLED STEAK WITH TOMATO RELISH (Saturday)

Makes 4 servings

Preparation time: 10 minutes; refrigeration time (steaks): 30 minutes

Cooking time: 12 to 16 minutes

1 tablespoon packed dark brown sugar

1 tablespoons roasted or regular ground cumin

1 teaspoon dried oregano

1/2 teaspoon coarse salt

1/2 teaspoon garlic powder

1/4 teaspoon cayenne pepper

1 pound boneless beef sirloin or strip steaks (about 3/4 inch thick)

1 teaspoon plus 1 tablespoon olive oil

2 cups assorted colors cherry tomatoes, quartered

1/4 cup chopped red onion

1 tablespoon balsamic vinegar

In a small bowl, mix sugar, cumin, oregano, salt, garlic powder and cayenne pepper until well-blended. Reserve 1 tablespoon mixture. Brush steaks lightly with 1 teaspoon oil. Rub remaining spice mixture on both sides of steak. Refrigerate 30 minutes for extra flavor.

Meanwhile, in a medium bowl, mix tomatoes, onion, remaining oil, vinegar and reserved 1 tablespoon spice mixture. Cover; refrigerate until ready to serve. Grill steaks on medium-high heat 6 to 8 minutes per side or until desired doneness. Slice steak; serve with tomato relish.

Per serving: 223 calories, 25g protein, 8g fat (34 percent calories from fat), 2.3g saturated fat, 12g carbohydrate, 55mg cholesterol, 303mg sodium, 2g fiber.