SUNDAY: Gather the family and splurge for a juicy Leg of Lamb (see recipe). Serve it with Seasoned Couscous: Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup fresh parsley and fresh mint to taste, and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and chopped cucumber (peeled and seeded). Toss and serve. Add stir-fried kale and flatbread. Buy a peach crisp for dessert.
Tip: Stir-fry the kale as you would stir-fry spinach, or just steam it.
Plan ahead: Save enough lamb and crisp for Monday.
MONDAY: Use the leftover lamb in Tex-Mex Lamb Enchiladas. Heat oven to 350 degrees. In a skillet, cook 1 clove garlic (minced), 1/2 cup chopped green bell pepper and 1/4 cup chopped celery for 5 minutes or until softened. Add 2 cups chopped cooked (leftover) lamb and cook 3 minutes or until hot. Soften 8 (6-inch) flour tortillas according to package directions. Spoon lamb mixture into center of tortillas and roll. Place seam side down in a 7-by-11-inch baking dish coated with cooking spray. Top with 2 cups salsa. Cover tightly with foil. Bake 20 minutes. Uncover and top with 1/2 cup shredded Mexican-blend cheese and bake 5 minutes or until cheese melts. Garnish with reduced-fat sour cream and sliced green onions. Serve with brown rice and sliced avocados. Warm the leftover crisp for dessert.
Plan ahead: Cook enough rice for Tuesday.
TUESDAY: Warm up with a big bowl of Vegetable Bean Chili (see recipe) tonight. Serve the chili over leftover rice. Garnish with chopped jalapeno peppers. Add crisp mixed greens and cheese toast. Fresh pineapple chunks with shredded coconut make a good dessert.
Plan ahead: Save enough coconut for Thursday.
WEDNESDAY: Count the savings when you serve Orzo Pilaf for dinner. Cook 1 1/4 cups (about 8 ounces) orzo according to package directions. Heat 1 tablespoon olive oil in large skillet on medium. Add 1/2 cup chopped onion, 2 cloves minced garlic and 2 teaspoons peeled, finely chopped fresh ginger; cook 5 minutes or until softened. Stir in 1 (10-ounce) package frozen tiny green peas (thawed), 1/4 teaspoon coarse salt, 1/4 teaspoon pepper and 1/2 cup unsalted chicken broth. Bring to boil. Stir in cooked orzo; reduce heat to medium-low and cook 3 minutes or until heated through. Stir in 1 tablespoon butter, 2 tablespoons fresh lemon juice and 1/2 cup packed chopped fresh mint leaves; toss and serve. Serve with a bibb lettuce salad and whole-grain rolls. Chocolate ice cream is an easy dessert.
Plan ahead: Save enough ice cream for Thursday.
THURSDAY: The kids will enjoy Wienerwiches. Heat oven to 375 degrees. Toast 4 split whole-grain hamburger buns 3 to 4 minutes in the oven. Form 4 hot dogs into circles by partially slicing through hot dogs every 1/2 inch. Secure ends of circles with toothpicks. Boil 2 to 4 minutes or until thoroughly heated. Meanwhile, heat 1/2 cup canned baked beans. Place hot dogs on buns, remove toothpicks and spoon 2 tablespoons beans into center of each dog. Smear with mustard if desired. Serve with deli carrot raisin salad and oven fries. Leftover chocolate ice cream sprinkled with leftover coconut is good for dessert.
Plan ahead: Buy enough carrot salad for Friday.
FRIDAY: Make Artichoke, Feta Cheese and Tomato Sandwiches for a quick meal. Cut focaccia bread into sandwich-sized pieces. Top with sliced marinated artichokes, sliced tomatoes, crumbled feta cheese and lettuce. Serve with leftover carrot raisin salad. Pears are your dessert.
SATURDAY: Invite guests for easy Brown Sugar and Mustard Chicken Breasts (see recipe). Serve with baked sweet potatoes and green beans with garlic. Add a mixed green salad and whole-grain rolls. Buy fruit tarts for dessert.
THE RECIPES
Leg of Lamb
1 (4- to 5-pound) well-trimmed, bone-in leg of lamb
3 cloves garlic, sliced
1 1/2 teaspoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
Coarse salt and ground pepper to taste
Heat oven to 350 degrees.
Make short, deep slits all over lamb and fill with garlic slices. Rub lamb with oil and sprinkle with oregano, thyme, salt and pepper. Place on rack in shallow roasting pan. Roast 1 hour. Add 3/4 cup water to pan and roast 15 to 20 minutes more or until internal temperature is 145 degrees for medium-rare. Transfer to serving platter, tent with foil and let stand 15 minutes. Meanwhile, de-fat pan juices. Discard fat and reheat juices. Carve roast and serve with pan juices.
Makes 10 servings.
Nutrition information: Each serving contains approximately 165 calories, 26 g protein, 6 g fat, 2 g saturated fat, no carbohydrate, 80 mg cholesterol, 77 mg sodium and no fiber.
Carbohydrate choices: 0.
Vegetable Bean Chili
1 tablespoon canola oil
1 large onion, chopped
1 teaspoon minced garlic
2 to 4 tablespoons chile powder
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
1 medium zucchini, chopped
1 medium yellow squash, chopped
1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1 (14 1/2-ounce) can diced fire-roasted tomatoes with liquid
1 (11-ounce) can corn with peppers and onions, drained
3 cups cooked black beans
1/4 teaspoon coarse salt
Sour cream for garnish
Shredded cheddar cheese for garnish
Heat oil in a Dutch oven over medium. Add onion, garlic and chile powder; cook 5 minutes or until onion is softened. Add red and green peppers; cook 7 minutes or until all vegetables are softened. Add zucchini, yellow squash, oregano and cayenne pepper and cook 5 minutes. Add tomatoes; cook 10 minutes. Stir in corn, beans and salt; cook 5 minutes or until thoroughly heated. Garnish with sour cream and cheese and serve.
Makes 8 servings.
Nutrition information: Each serving (without garnishes) contains approximately 181 calories, 9 g protein, 3 g fat, 32 g carbohydrate, no cholesterol, 337 mg sodium and 9 g fiber.
Carbohydrate choices: 2.
Brown Sugar and Mustard Chicken Breasts
1/3 cup light brown sugar
1/4 cup stone-ground mustard
1 1/2 pounds boneless skinless chicken breasts
Heat oven to 400 degrees.
In a medium bowl, mix sugar and mustard. Place chicken in a 9-by-13-inch baking dish coated with cooking spray. Pour sugar-mustard paste over chicken. Bake 25 to 30 minutes or until chicken reaches 165 degrees. Remove chicken to a plate; cover and keep warm. Pour pan juices into a small saucepan; bring to boil. Boil 2 to 3 minutes or until sauce slightly thickens. (Sauce will thin as it cools.) Slice breasts before serving; spoon sauce over slices.
Makes 4 servings.
Nutrition information: Each serving contains approximately 280 calories, 36 g protein, 4 g fat, 19 g carbohydrate, 109 mg cholesterol, 563 mg sodium and no fiber.
Carbohydrate choices: 1 1/2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 01/10/2018