> FAMILY SUNDAY
Treat everyone to apple-glazed pork roast with sauerkraut (see recipe) for family day. It's a winner! Serve it with mashed potatoes, pickled beets and rye bread. Top strawberries with light whipped cream for dessert.
Plan ahead: Save enough pork, potatoes and strawberries for Monday.
Shopping list: Pork sirloin roast, light brown sugar, cornstarch, caraway seeds, coarse salt, apple juice, lemon, packaged refrigerated sauerkraut, apple, carrot, potatoes to mash, pickled beets, rye bread, strawberries, light whipped cream.
> HEAT AND EAT MONDAY
Tonight's hot pork sandwiches take little time. Slice, heat and place the leftover pork on toasted split biscuits. Top with hot gravy (from a jar). Serve with potato patties and a mixed green salad. Leftover strawberries are your dessert.
Tip: For patties, mix leftover potatoes with a beaten egg; shape into patties, coat with flour and brown in a skillet in a little canola oil until heated through.
Shopping list: Biscuits, jar gravy, salad greens.
> EXPRESS TUESDAY
Recipes that are easy to prep and easy to clean up always work for me. That's why honey mustard-glazed chicken is on the menu tonight. Follow the directions on the package of seasoning mix (McCormick or another brand) and you'll have dinner in no time. Add quick-cooking rice, a packaged green salad and crusty bread. Chunky applesauce will be your dessert.
Shopping list: McCormick honey-mustard seasoning mix (or another brand), boneless skinless chicken breasts, quick-cooking rice, packaged green salad, crusty bread, chunky applesauce.
> BUDGET WEDNESDAY
Savory white chili (see recipe) is tasty and economical. Serve it with red-tipped lettuce and make cornbread from a mix. Peaches are the right dessert.
Plan ahead: Save enough chili for Thursday.
Shopping list: Boneless skinless chicken breast, onion, garlic, fat-free chicken broth, red bell pepper, chili powder, cumin, coarse salt, cayenne pepper, canned cannellini beans, canned chopped green chilies, fresh cilantro, fat-free Greek yogurt, red-tipped lettuce, cornbread mix, peaches.
> KIDS THURSDAY
Treat the kids to corny chicken roll-ups. Heat the leftover chili and spoon it on warm corn tortillas. Top with shredded 50 percent reduced-fat cheddar cheese and roll. Alongside, add celery sticks for some crunch. Frosted grapes are dessert. Wash and pat dry 1 1/2 pounds seedless red or green grapes. Freeze for 45 minutes and let stand 2 minutes before serving.
Shopping list: Corn tortillas, 50 percent reduced-fat cheddar cheese, celery, grapes.
> MEATLESS FRIDAY
Enjoy the flavor of pasta with chunky tomato sauce and vegetables (see recipe) for a no-meat meal. Serve with an arugula salad. Add orange sections to the salad and top with red-onion rings. Add garlic bread. For dessert, scoop lemon sherbet.
Shopping list: Canned no-salt-added, fire-roasted diced tomatoes (such as Muir Glen), canned no-salt-added tomato sauce, sugar, garlic powder, Italian seasoning, pepper, coarse salt, linguine, olive oil, fresh zucchini and/or yellow squash, packaged sliced mushrooms, onion, Parmesan cheese, arugula, oranges, red onion, garlic bread, lemon sherbet.
> EASY ENTERTAINING SATURDAY
Celebrate St. Patrick's Day and invite guests for corned beef with onion saute. Heat oven to 350 degrees. Place a 2 1/2 - to 3 1/2 -pound boneless corned beef brisket (with seasoning packet) in a roasting pan. Place 1 large coarsely chopped onion and 5 cloves coarsely chopped garlic around brisket. Sprinkle contents of seasoning packet over brisket. Add 1 1/2 cups cider or apple juice; cover tightly with foil. Bake 2 1/2 to 3 1/2 hours, until brisket is fork-tender.
Meanwhile, melt 2 tablespoons butter in a large nonstick skillet on medium. Add 2 medium onions cut into thin wedges; cook 13 to 15 minutes or until onions are lightly brown. Add 1 each medium Granny Smith, McIntosh and Golden Delicious apples, all cut into 1/4 -inch slices; 1 more tablespoon butter; 1/2 cup cider or apple juice; 1 tablespoon light brown sugar and 1/2 teaspoon dried thyme. Cook 8 to 10 minutes or until apples are crisp-tender. Carve brisket diagonally across grain into thin slices. Serve with onion/apple mixture.
Add parsley buttered potatoes, a romaine salad and rye bread on the side. For dessert, buy a cheesecake and top it with blueberries.
Shopping list: Corned beef brisket with seasoning packet, onions, garlic, cider or apple juice, butter, Granny Smith, McIntosh and Golden Delicious apples, light brown sugar, dried thyme, parsley, potatoes, romaine, rye bread, cheesecake, blueberries.
APPLE-GLAZED PORK ROAST WITH SAUERKRAUT (Sunday)
Makes 8 servings
Preparation time: 20 minutes
Cooking time: About 1 hour 20 minutes; standing time: 5 minutes
1 1/2 teaspoons light brown sugar
1 1/2 tablespoons cornstarch
1 teaspoon caraway seeds, divided
1/8 teaspoon coarse salt
1 cup apple juice, divided
1 1/2 teaspoons fresh lemon juice
1 (2- to 2 1/2 -pound) pork sirloin roast
1 (16-ounce) package refrigerated sauerkraut, rinsed and drained
3/4 cup chopped apple
1/4 cup chopped carrot
Heat oven to 350 degrees. In a medium saucepan, combine sugar, cornstarch, 1/4 teaspoon caraway seeds and salt. Stir in 3/4 cup apple juice and the lemon juice. Cook and stir 5 minutes over medium-low or until thickened. Set aside. Place pork in shallow roasting pan. Roast 45 minutes.
Meanwhile, in a medium bowl, combine sauerkraut, apple, carrot, remaining apple juice and remaining caraway seeds; mix well. Spoon around pork. Pour apple/lemon juice mixture over pork and sauerkraut. Roast 30 more minutes or until temperature of roast is 145 degrees. Remove from oven; let stand 5 minutes. Slice pork and serve with sauerkraut mixture.
Per serving: 181 calories, 22g protein, 6g fat (28 percent calories from fat), 1.9g saturated fat, 10g carbohydrate, 65mg cholesterol, 376mg sodium, 2g fiber.
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SAVORY WHITE CHILI (Wednesday)
Makes about 9 cups
Preparation time: 20 minutes
Cooking time: 6 hours on low
1 pound boneless skinless chicken breast cut into 1-inch pieces
1 medium chopped onion
2 cloves minced garlic
1 (14-ounce) can fat-free chicken broth
1 medium chopped red bell pepper
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon coarse salt
1/4 teaspoon cayenne pepper
3 (15-ounce) cans rinsed cannellini beans
1 (4-ounce) can chopped green chilies
1/4 cup chopped cilantro
Fat-free Greek yogurt for garnish
In a 4-quart or larger slow cooker, combine all ingredients except yogurt and cilantro. Cover and cook 6 hours on low. Stir in cilantro. Ladle into bowls and garnish with yogurt.
Per cup: 186 calories, 17g protein, 2g fat (11 percent calories from fat), 0.3g saturated fat, 23g carbohydrate, 32mg cholesterol, 574mg sodium, 7g fiber. ** ** **
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PASTA WITH CHUNKY TOMATO SAUCE AND VEGETABLES (Friday)
Makes 4 servings
Preparation time: About 10 minutes
Cooking time: about 25 minutes, plus pasta
2 (14.5-ounce) cans no-salt-added undrained fire-roasted diced tomatoes
1 (8-ounce) can no-salt-added tomato sauce
1 tablespoon sugar
2 teaspoons garlic powder
2 teaspoons Italian seasoning
1/2 teaspoon pepper
1/2 teaspoon coarse salt
8 ounces linguine
2 tablespoons olive oil
1 pound zucchini and/or yellow squash, sliced
1 (8-ounce) package sliced mushrooms
1 small chopped onion
Shredded Parmesan cheese for garnish
In a Dutch oven, combine tomatoes, tomato sauce, sugar and seasonings; bring to boil on medium. Reduce heat to low; cover and simmer 20 minutes. Cook pasta according to directions; drain. Place in a serving bowl.
Meanwhile, heat oil in large nonstick skillet on medium-high. Add squash, mushrooms and onion; cook and stir 4 minutes or until vegetables are softened. Stir vegetables into tomato sauce. Add vegetable mixture to pasta; toss to mix.
Per serving: 402 calories, 13g protein, 8g fat (19 percent calories from fat), 1.2g saturated fat, 69g carbohydrate, no cholesterol, 288mg sodium, 6g fiber.