For family day, prepare pork tenderloin with red and yellow peppers (see recipe). Serve the colorful entree over brown rice. Add frozen petite green peas, a lettuce wedge and sourdough bread. Buy a chocolate layer cake for dessert.
Plan ahead: Save enough pork, rice and cake for Monday.
Shopping list: Pork tenderloins, coarse salt, black pepper, extra-virgin olive oil, fresh rosemary, garlic, red bell pepper, yellow bell pepper, balsamic vinegar, brown rice, frozen petite peas, lettuce, sourdough bread, chocolate layer cake.
Heat and eat Monday
Use the leftover pork for orange stir-fry (see recipe) and serve it over leftover rice. Add a mixed green salad and whole-grain rolls. Slice the leftover cake for dessert.
Shopping list: Orange, cornstarch, light soy sauce, corn syrup, ground ginger, canola oil, carrots, celery, cashews, salad greens, whole-grain rolls.
You don't need meat to enjoy tomato-brie flatbread. Heat oven to 425 degrees. Roll out refrigerated pizza dough and top with sliced tomatoes, chunks of brie and sliced red onion. Drizzle with olive oil; season it with coarse salt and pepper. Bake 20 to 25 minutes or according to directions. Serve with a spinach salad with egg slices. Have oatmeal cookies for dessert.
Shopping list: Refrigerated pizza dough, tomatoes, brie, red onion, olive oil, coarse salt, pepper, spinach, eggs, oatmeal cookies.
Kids will like picadillo burritos. Heat a large nonstick skillet on medium-high. Add 1 pound lean ground beef; cook 5 minutes or until no longer pink; drain well. Stir in 1 (14-ounce) can undrained diced tomatoes, 1/4 cup sliced pimento-stuffed olives, 1 tablespoon cider vinegar, 3/4 teaspoon each cumin and cinnamon, and 1/4 teaspoon ground cloves. Reduce heat to low and simmer, partially covered, 10 minutes or until most of liquid has evaporated. Heat 4 burrito-sized tortillas according to directions. Top each with 1/4 of beef mixture and 1/4 cup shredded lettuce; fold in the sides and roll. Serve with pinto beans and celery sticks with dip. For dessert, fresh pineapple spears are perfect.
Shopping list: Lean ground beef, canned diced tomatoes, pimento-stuffed olives, cider vinegar, cumin, cinnamon, ground cloves, burrito-sized tortillas, lettuce, pinto beans, celery sticks, dip, fresh pineapple spears.
We lapped up this delicious nutty turkey meatloaf (see recipe). Serve it with mashed potatoes, fresh broccoli and crusty rolls. Make instant butterscotch pudding with 1 percent milk for dessert. Garnish the pudding with light whipped cream.
Plan ahead: Save enough meatloaf for Friday.
Shopping list: Onion, red bell pepper, ground turkey (93 or 94 percent lean), garlic, fresh basil, whole-grain bread, walnuts, less-sodium Worcestershire sauce, tomato paste, potatoes to mash, fresh broccoli, crusty rolls, instant butterscotch pudding, 1 percent milk, light whipped cream.
For an easy meal, meatloaf sandwiches are hard to beat. Use whole-grain bread, spread with a little low-fat mayonnaise and top with lettuce. Add frozen oven fries and packaged green salad. Apple slices are a crunchy fall dessert.
Shopping list: Whole-grain bread, low-fat mayonnaise, lettuce, frozen oven fries, packaged green salad, apples.
Easy Entertaining Saturday
Invite friends for herb-crusted chicken with parsley orzo. Cook 3/4 cup orzo according to package directions; drain. Stir in 2 tablespoons chopped parsley, 2 teaspoons butter, 1/4 teaspoon coarse salt and 1/8 teaspoon pepper. Keep warm. Meanwhile, sprinkle 4 (6-ounce) boneless skinless chicken breasts with a little coarse salt and pepper. Mix together 2 teaspoons dried basil and 3 teaspoons dried Italian seasoning. Sprinkle over both sides of chicken; press gently to adhere. Melt 4 teaspoons butter in a large nonstick skillet over medium. Add 1 tablespoon olive oil to pan. Add chicken; cook 4 minutes or until brown. Turn; cook 5 to 6 more minutes or until chicken is no longer pink (165 degrees). Remove from skillet; let stand 3 minutes. Serve chicken over orzo. (Adapted from Cooking Light magazine.) Serve with fresh zucchini and a bibb lettuce salad. Make or buy flan for dessert.
Shopping list: Orzo, parsley, butter, coarse salt, pepper, boneless skinless chicken breasts, dried basil, dried Italian seasoning, olive oil, fresh zucchini, bibb lettuce, flan.
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>PORK TENDERLOIN WITH RED AND YELLOW PEPPERS (Sunday)
Makes 4 servings for now and 4 for later
Preparation time: 15 minutes
Cooking time: Less than 20 minutes
2 pork tenderloins (about 2 pounds total), cut crosswise into 1-inch-thick medallions
1/2 teaspoon coarse salt
1 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons chopped fresh rosemary, divided
3 cloves sliced garlic
1 red bell pepper, cut into 1 1/2 -inch strips
1 yellow bell pepper, cut into 1 1/2 -inch strips
2 teaspoons balsamic vinegar
Heat a large nonstick skillet on medium-high. Sprinkle pork with salt and pepper. Add oil to skillet; add pork and cook 5 minutes. Reduce heat to medium; turn pork. Cook 3 minutes. (Remove one pork tenderloin; refrigerate until Monday.) Continue cooking pork 2 more minutes. To the skillet, add 1 teaspoon rosemary, garlic and bell peppers; cook 7 minutes or until peppers are tender and pork is done. Drizzle with vinegar. Top with remaining 1/2 teaspoon rosemary.
Per serving: 205 calories, 25g protein, 9g fat (39 percent calories from fat), 2.3g saturated fat, 5g carbohydrate, 75mg cholesterol, 176mg sodium, 1g fiber.
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>ORANGE STIR-FRY (Monday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: Less than 10 minutes
1 pound leftover pork tenderloin
1 tablespoon orange zest
3/4 cup orange juice
1 tablespoon cornstarch
1 tablespoon light soy sauce
1/3 cup corn syrup
1/4 teaspoon ground ginger
2 teaspoons canola oil, divided
2 large carrots, sliced diagonally
2 ribs celery, peeled and sliced diagonally
1/2 cup cashews
Cut pork medallions into thick strips. Set aside. Combine orange zest, juice, cornstarch, soy sauce, syrup and ginger; mix well. Heat 1 teaspoon oil in a large nonstick skillet on medium. Add carrots and celery; stir-fry 3 minutes. Remove vegetables; set aside. Pour remaining oil into skillet. Add pork; stir-fry about 3 minutes. Return vegetables to pan; stir juice mixture and add, along with cashews. Cook and stir constantly over medium-high heat until thickened.
Per serving: 435 calories, 28g protein, 19g fat (39 percent calories from fat), 4g saturated fat, 40g carbohydrate, 75mg cholesterol, 386mg sodium, 2g fiber.
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>NUTTY TURKEY MEATLOAF (Thursday)
Makes 8 servings
Preparation time: 20 minutes
Cooking time: 30 minutes; standing time: 5 minutes
1 small finely chopped onion
1 large chopped red bell pepper
2 pounds ground turkey (93 or 94 percent lean)
6 cloves minced garlic
1/2 cup chopped basil leaves
1/2 cup plain fresh whole-grain breadcrumbs (see Note)
1/2 cup chopped walnuts
1/4 cup less-sodium Worcestershire sauce
3 to 4 tablespoons tomato paste
Heat oven to 350 degrees. Microwave onion and bell pepper, covered, on high 3 minutes; drain. In a large bowl, combine onion, pepper, turkey, garlic, basil, breadcrumbs, walnuts and Worcestershire sauce; mix together. Divide into two loaves (about 9 by 4 inches each) and transfer to a 9-by-13-inch baking dish lined with foil. Spread tomato paste on top of each. Bake 30 minutes or until internal temperature is 165 degrees and brown on top. Let stand 5 minutes before slicing. Reserve one loaf until later. (Adapted from "The Essential Guide to Healthy Healing Foods," Victoria Retelny and Jovanka JoAnn Milivojevic; Alpha Publishing, $19.95.)
Note: Use a small food processor to make fresh breadcrumbs.
Per serving: 200 calories, 30g protein, 6g fat (26 percent calories from fat), 0.7g saturated fat, 6g carbohydrate, 70mg cholesterol, 99mg sodium, 1g fiber.