Today, serve the family SHEET PAN CHICKEN AND SWEET POTATOES for a flavorful entree. Add MIXED GREENS and BREAD STICKS. Enjoy LEMON SORBET for dessert.
Save enough chicken, potatoes and vegetables for Monday.
balsamic vinegar, honey, olive oil, Dijon mustard, garlic, coarse salt, crushed red pepper, boneless skinless chicken thighs or breasts, sweet or Yukon Gold potatoes, package Brussels sprouts, onion, salad greens, bread sticks, lemon sorbet.
Preheat oven to 425 degrees. Line a large baking sheet with foil. In a small bowl, whisk vinegar, honey, olive oil, Dijon, garlic, salt and red pepper until blended. Place chicken in another bowl and add 3 tablespoons balsamic mixture, tossing until chicken is coated; let stand. In another bowl, combine potatoes, Brussels sprouts and onion and toss with remaining balsamic mixture until evenly coated. Arrange chicken in center of baking sheet. Arrange potato mixture on either side of chicken. Roast 40 minutes or until chicken is 165 degrees and potatoes and vegetables are tender. Transfer to serving platter and drizzle any pan juices over chicken, potatoes and vegetables.
Per serving: 375 calories, 33 grams protein, 11 grams fat (26% calories from fat), 2.3 grams saturated fat, 36 grams carbohydrate, 125 milligrams cholesterol, 421 milligrams sodium, 5 grams fiber.
Make STUFFED PITAS tonight by chopping the leftover chicken and adding it and any leftover vegetables into whole-grain pitas lined with lettuce leaves. Top with sliced cucumber and a dollop of sour cream. Serve with a SPINACH SALAD and WHOLE-GRAIN CRACKERS. Try TAPIOCA PUDDING for dessert.
whole-grain pitas, lettuce, cucumber, sour cream, fresh spinach, whole-grain crackers, tapioca pudding.
What kid doesn’t like CHICKEN FINGERS? Not this one! Heat oven to 400 degrees. In a medium bowl, mix 1/2 cup panko crumbs, 1/4 cup shredded Parmesan cheese and 1 teaspoon each dried thyme and dried basil. Coat 1 pound chicken strips in cooking spray, then roll in crumb mixture. Place chicken on a foil-lined rimmed baking sheet coated with cooking spray; bake 20 minutes. Serve with frozen OVEN FRIES, CELERY STICKS and DIP, along with SOFT ROLLS. PEACHES are good for dessert.
panko crumbs, Parmesan cheese, dried thyme and basil, chicken for cutting into strips, cooking spray, frozen oven fries, celery sticks, dip, soft rolls, peaches.
Enjoy the seasonings in VEGETABLE CHILI. In a 4-quart or larger slow cooker, combine 1 medium chopped red onion, 1 medium chopped green bell pepper, 4 cloves minced garlic, 1 tablespoon chili powder, 1 teaspoon cumin, 2 teaspoons unsweetened cocoa powder (yes, cocoa powder), 1/4 teaspoon cinnamon, 1 (28-ounce) can undrained no-salt-added or regular fire-roasted diced tomatoes, 1 (15.5-ounce) can each rinsed reduced-sodium black beans and kidney beans, 1 (8-ounce) peeled sweet potato (cut into 1/2-inch slices) and 1 cup water. Cover; cook on low 6 to 7 hours or until potatoes are tender and chili has thickened. Garnish with reduced-fat sour cream and sliced green onions. Serve with a LETTUCE WEDGE and HARD-BOILED EGG SLICES and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE is good for dessert.
Save enough chili for Friday.
red onion, green bell pepper, garlic, chili powder, cumin, unsweetened cocoa powder, cinnamon, no-salt-added or regular fire-roasted diced tomatoes, canned reduced-sodium black beans and kidney beans, sweet potato, reduced-fat sour cream, green onions, lettuce, eggs, whole-grain rolls, fresh pineapple.
Pasta is a low-cost meal and easy to prepare, as is this SPAGHETTI WITH PARSLEY AND CHEESE. Cook 8 ounces whole-grain spaghetti according to directions; drain. Meanwhile, combine 5 minced cloves garlic and 1/3 cup chopped flat-leaf parsley. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high for 1 minute. Add the parsley-garlic mixture; stir well to combine with the oil and remove skillet from heat. Add cooked pasta to skillet and toss well to coat. Add 1/4 cup freshly grated Romano cheese and coarse salt and pepper to taste. Toss to coat. Serve with a ROMAINE SALAD and ITALIAN BREAD. ORANGE SECTIONS are a simple dessert.
spaghetti, garlic, flat-leaf parsley, olive oil, Romano cheese, coarse salt, pepper, Italian bread, oranges.
Make it quick tonight and heat the leftover CHILI. Serve it over BROWN RICE. Add a packaged GREEN SALAD and CORNBREAD from a mix. Keep dessert easy and serve PEARS.
brown rice, packaged green salad, cornbread mix, pears.
Tonight, serve your guests SWEET AND SMOKY “PORK AND BEANS”. Serve the combo with BROCCOLI FLORETS, a RED TIP LETTUCE SALAD and BAGUETTES. For dessert, try this fresh blueberry dessert, BLUEBERRY OATMEAL CRUMBLE BARS.
honey, fish sauce (such as Thai Kitchen), lime, smoked paprika, garlic powder, crushed red pepper, pork tenderloin, bacon, canned no-salt-added petite diced tomatoes, no-salt-added tomato paste, ground ginger, coarse salt, black pepper, canned no-salt-added or regular adzuki or small red beans, green onions, broccoli florets, red tip lettuce, baguettes, fresh or frozen blueberries, white sugar, orange, cornstarch, rolled oats, flour, brown sugar, baking soda, butter.
Servings: makes 18 1-by-2-inch bars
Cook time: less than 25 minutes
Heat oven to 350 degrees. In medium pan, stir together all filling ingredients. Bring to boil on medium-high 15 minutes, stirring often to reduce until mixture is thick and berries break down. Meanwhile, in a medium bowl, mix together oats, flour, sugar, zest and baking soda; add butter and blend. Reserve 3/4 cup mixture for topping. Transfer remaining mixture to a 9-by-9-inch baking pan coated with cooking spray. Press firmly in bottom to form a crust. Spoon filling in an even layer. Sprinkle with remaining topping. Bake 30 to 35 minutes. Cool before cutting.
Per serving: 172 calories, 2 grams protein, 6 grams fat (30% calories from fat), 3.4 grams saturated fat, 29 grams carbohydrate, 14 milligrams cholesterol, 61 milligrams sodium, 2 grams fiber.
Cook time: about 25 to 30 minutes for pork (stand 5 minutes); 10 to 13 minutes for beans
Heat oven to 350. In a small bowl, mix honey, fish sauce, lime juice, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder and red pepper until well-blended. Brush on pork. Roast 25 to 30 minutes or until internal temperature is 150. Let stand 5 minutes before slicing. Meanwhile, cook bacon in a large nonstick skillet on medium until crisp. Add tomatoes, tomato paste, remaining paprika and garlic powder, ginger, salt and pepper; cook 8 to 10 minutes or until slightly thickened, stirring occasionally. Gently stir in beans. Cook 2 to 3 minutes or until heated through. Slice pork on an angle into thin slices; serve over bean mixture. Garnish with onions. NOTE: If not in your local supermarket, look for adzuki beans in a health food store or at Whole Foods.
Per serving: 292 calories, 30 grams protein, 6 grams fat (20% calories from fat), 2.1 grams saturated fat, 28 grams carbohydrate, 80 milligrams cholesterol, 536 milligrams sodium, 4 grams fiber.
For a special family day, BEEF BURGUNDY will please everyone. Serve it over EGG NOODLES with TINY GREEN PEAS (from frozen) on the side, along with a MIXED GREEN SALAD and WHOLE-GRAIN BREAD. For dessert, ANGEL FOOD CAKE with CHOCOLATE ICE CREAM is easy.
Save enough beef burgundy, peas and cake for Monday; save enough ice cream for Tuesday.
baby carrots, dried marjoram, black pepper, lean beef stew meat, low-sodium beef broth, Burgundy or other dry red wine, garlic, fresh mushrooms, quick-mixing flour, egg noodles, frozen tiny green peas, mixed greens, whole-grain bread, angel food cake, chocolate ice cream.
Cook time: about 8 hours on low
Place carrots in a 4-quart or larger slow cooker. Sprinkle marjoram and pepper over beef. Add to slow cooker. Add broth, wine, garlic and mushrooms. Cover and cook on low 7 hours. Remove about 1/2 cup liquid from cooker; mix with flour. Pour back into cooker and continue cooking on low about 30 more minutes or until thickened and beef and carrots are tender. Ladle into bowls and serve.
Per serving: 216 calories, 24 grams protein, 8 grams fat (34% calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 71 milligrams cholesterol, 75 milligrams sodium, 1 gram fiber.
Thin the leftover stew with low-sodium beef broth for BEEF VEGETABLE SOUP; add any leftover vegetables hiding in your refrigerator to the soup. Serve with a LETTUCE WEDGE and CRACKERS. Slice the leftover CAKE and top with BERRIES for dessert.
low-sodium beef broth, lettuce, crackers, any berries.
It's burger night, and the kids will love TURKEY BURGERS topped with PIZZA SAUCE on WHOLE-GRAIN BUNS. Serve them with OVEN FRIES (from frozen) and add ORANGE SECTIONS on CHOPPED LETTUCE on the side. Some leftover ICE CREAM for dessert will bring on happy faces.
turkey burgers, pizza sauce, whole-grain buns, frozen oven fries, oranges, lettuce.
Skip meat tonight for a MUSHROOM AND PEPPER FRITTATA: In a large oven-proof skillet, heat 1 tablespoon canola oil on medium. Cook 1 medium chopped onion and 1 chopped red bell pepper 3 minutes. Add 8 ounces sliced shiitake mushrooms; cover and cook 1 minute. Stir and cook 2 more minutes. Transfer to a bowl. Heat broiler. In a large bowl, whisk 8 eggs, 1/4 cup water, 3/4 cup shredded Asiago cheese, 1/4 teaspoon coarse salt and 1/4 teaspoon black pepper. In same skillet, heat 1 more tablespoon oil. Add egg mixture and 1/4 cup chopped fresh basil leaves and cook 1 minute. Reduce heat to medium-low. Sprinkle mushroom mixture over eggs; cover and cook 5 to 6 minutes or until just the edges are puffed. Sprinkle 1/4 cup more Asiago cheese over top; broil 1 minute.
Serve with WHOLE-GRAIN TOAST and FRESH TROPICAL FRUIT.
canola oil, onion, red bell pepper, shiitake mushrooms, eggs, Asiago cheese, coarse salt, black pepper, fresh basil, whole-grain bread, fresh tropical fruit.
Make it quick with PALERMO PIZZA tonight. Heat oven to 450 degrees. Top a 12-inch fully cooked prepared pizza crust with canned eggplant appetizer (caponata), some sliced ripe olives, red onion slices, sliced plum tomatoes and freshly grated Parmesan cheese. Sprinkle with some dried oregano. Bake 10 to 12 minutes or until hot.
Serve with a packaged GREEN SALAD. For an easy dessert, try RED AND GREEN GRAPES.
prepared pizza crust, canned eggplant appetizer (caponata), sliced ripe olives, red onion, plum tomatoes, Parmesan cheese, dried oregano, packaged green salad, red and green grapes.
Save some dollars with CITRUS CHICKEN CHILI. Serve the delicious chili with a SLICED AVOCADO ON LETTUCE SALAD and CRUSTY BREAD. Slice KIWIS for dessert.
olive oil, onion, garlic, green bell pepper, dried oregano, canned no-salt added diced tomatoes, lemon, chicken thighs, unsalted chicken stock, canned reduced-sodium garbanzo beans, Greek yogurt, fresh parsley, avocados, lettuce, crusty bread, kiwis.
Heat oil in a Dutch oven over medium heat. Add onion, garlic, bell pepper and oregano. Cook 5 minutes or until vegetables are softened. Add tomatoes, lemon juice, chicken, stock and beans. Lower heat to medium-low and simmer 20 to 25 minutes. Serve topped with yogurt and parsley.
Per serving: 281 calories, 21 grams protein, 9 grams fat (30% calories from fat), 1.8 grams saturated fat, 24 grams carbohydrate, 76 milligrams cholesterol, 155 milligrams sodium, 6 grams fiber.
Expect extended applause when you serve BAKED HALIBUT WITH AVOCADO LEMON CREAM SAUCE for friends. Serve with BAKED RISOTTO: Heat oven to 350 degrees. Melt 1 tablespoon butter in a 10-inch oven-proof skillet on medium; add 1 small minced onion and cook 4 minutes or until tender. Add 3/4 cup Arborio rice; cook, stirring constantly, 3 minutes. Stir in 1 (14-ounce) can reduced-sodium chicken broth; bring to a boil. Stir in 1/2 teaspoon dried Italian seasoning, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Bake, covered, 30 minutes or until liquid is absorbed.
Add SUGAR SNAP PEAS and DINNER ROLLS. Complete your wonderful meal with ORANGE-GINGER CHEESECAKE: Stir a little grated fresh ginger into some orange marmalade and spoon over a cheesecake.
Hass avocados, lemon, onion powder, garlic salt, half-and-half, eggs, salsa, flour, halibut fillets, olive oil, butter, onion, Arborio rice, canned reduced-sodium chicken broth, dried Italian seasoning, coarse salt, pepper, sugar snap peas, dinner rolls, fresh ginger, orange marmalade, cheesecake.
For the sauce: In a food processor, combine 2 avocado halves, lemon juice, onion powder and garlic salt; process until chopped. With machine running, slowly add 1/4 cup half-and-half; process until smooth. Chill until ready to serve.
For the halibut: Heat oven to 400 degrees. In a medium bowl, whisk the eggs. Add remaining half-and-half and the salsa; whisk until blended. Place flour in another bowl. Lightly coat halibut with flour; coat with egg mixture. Heat oil in large nonstick skillet on medium-high. Add half the fillets; cook 3 minutes per side or until browned on both sides. Transfer to large baking sheet. Repeat with remaining fillets, adding more oil if needed. Bake until fillets are just cooked through, about 10 minutes.
Cut remaining avocado into thin slices. Place halibut on plates and spoon sauce around edge; garnish with avocado slices and serve.
Per serving: 388 calories, 37 grams protein, 19 grams fat (44% calories from fat), 4.8 grams saturated fat, 17 grams carbohydrate, 156 milligrams cholesterol, 279 milligrams sodium, 5 grams fiber.
It takes a little extra time, but SPICED PORK AND VEGETABLES is worth the effort. Serve the combo meal with (packaged) LONG-GRAIN AND WILD RICE, steamed ZUCCHINI, MIXED GREENS and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.
Save enough pork and vegetables and cake for Monday.
garlic powder, crushed red peppers, five-spice seasoning, boneless pork loin, canola oil, fresh carrots, onion, unsalted chicken broth, lower-sodium soy sauce, dry sherry or Chinese rice wine, sugar, napa cabbage, cornstarch, packaged long-grain and wild rice, zucchini, mixed greens, whole-grain rolls, carrot cake.
Servings: makes 10 to 12 servings (3 ounces cooked weight)
Cook time: about 1 hour 15 minutes
Heat oven to 350 degrees. Combine garlic powder, crushed red pepper and five-spice seasoning; mix well. Rub evenly over all sides of pork. Heat oil in a heavy 6- to 8-quart ovenproof pan on medium. Add pork; brown well on all sides. Remove pork from pan; set aside. Add carrots and onion to pan; cook and stir 5 minutes or until onion is softened. Stir in broth, soy sauce, sherry or wine and sugar. Place pork on top of vegetables and cover. Place pan in oven and cook 30 minutes. Mix in cabbage; cover. Cook 30 minutes more or until internal temperature of pork reaches 145 degrees and cabbage is tender. Remove pan from oven; place pork and vegetables on warm platter and cover with foil. Mix cornstarch and water until smooth. Stir into liquid in pan. Stirring constantly, bring to a boil on medium and cook 1 minute. Serve sauce with roast and vegetables.
Per serving: 247 calories, 26 grams protein, 10 grams fat (37% calories from fat), 2.9 grams saturated fat, 10 grams carbohydrate, 65 milligrams cholesterol, 400 milligrams sodium, 2 grams fiber.
Yesterday's PORK AND VEGETABLES is good enough for an encore performance tonight. Serve with a ROMAINE SALAD and BREAD STICKS. Slice the leftover CAKE for dessert.
WHITE CHICKEN CHILI is a great way to save money and enjoy a delicious dinner at the same time. Heat 2 teaspoons canola oil in a Dutch oven on medium. Add 1 chopped medium onion; cook 5 minutes. Add 4 cloves minced garlic and 1 pound diced uncooked boneless skinless chicken breasts. Cook 4 minutes or until chicken is slightly browned. Add 1 (4-ounce) can diced green chilies with liquid, 4 cups unsalted chicken broth, 1 (16-ounce) can drained reduced-sodium cannellini beans, 1 cup frozen white corn (thawed), 1 teaspoon cumin, 1 teaspoon dried oregano and 1 teaspoon white pepper. Simmer 35 to 45 minutes. For thicker chili, mash some of the beans as the chili simmers. Garnish with reduced-fat sour cream. Serve with a LETTUCE WEDGE and CORNBREAD (from mix). Enjoy PEARS for dessert.
Save enough chili for Thursday.
canola oil, onion, garlic, boneless skinless chicken breasts, canned diced green chilies, unsalted chicken broth, canned reduced-sodium cannellini beans, frozen white corn, cumin, dried oregano, white pepper, reduced-fat sour cream, lettuce, cornbread mix, pears.
Up your vegetables with PRIMAVERA PASTA AMANDINE on the menu tonight. Enjoy the pasta with a SPINACH SALAD and GARLIC BREAD. For dessert, top VANILLA ICE CREAM with CARAMEL SAUCE.
bow-tie or medium shell pasta, fresh broccoli, sliced almonds, red onion, olive oil, 1% milk, Parmesan cheese, cornstarch, garlic, coarse salt, fresh spinach, grape tomatoes, garlic bread, vanilla ice cream, caramel sauce.
Cook time: less than 10 minutes, plus pasta
Cook pasta according to directions; add broccoli the last 2 minutes. Drain; return to pot and cover. Crush half the almonds; set aside. In a 3-quart pan over medium heat, cook onion in oil 5 minutes or until softened. Mix in milk, crushed almonds, Parmesan, cornstarch, garlic and salt. Increase heat to medium-high and bring to a boil, stirring constantly, 2 to 3 minutes or until thickened. Remove from heat. Stir in spinach and tomatoes; pour over pasta and broccoli. Toss to coat. Spoon into bowls; garnish with remaining almonds and additional Parmesan if desired.
Per serving: 329 calories, 13 grams protein, 7 grams fat (19% calories from fat), 1.1 grams saturated fat, 55 grams carbohydrate, 4 milligrams cholesterol, 244 milligrams sodium, 5 grams fiber.
Say the word “taco,” and the kids will be on time for dinner. Tonight, it’s CHILI TACOS using Tuesday's leftover chili. Heat it and spoon it into warmed taco shells. Garnish with shredded 50% reduced-fat cheddar cheese. Serve the kid-favorite with CELERY STICKS garnished with peanut butter and raisins. Get their help in making instant CHOCOLATE PUDDING with 1% milk for dessert. Slice a banana and stir it into the pudding for some extra fruit.
taco shells, 50% reduced-fat cheddar cheese, celery, peanut butter, raisins, instant chocolate pudding, 1% milk, bananas.
There's little to do for dinner tonight beyond adding some halved grapes into deli TUNA SALAD. If you have any pecans, toss in a few of those, too. Spread the salad on whole-grain bread and add a lettuce leaf. For a little warmth, serve with any TOMATO BASIL SOUP. PEACH HALVES are good for dessert.
grapes, deli tuna salad, pecans, whole-grain bread, lettuce, tomato basil soup, peach halves.
Treat your lucky guests to PROSCIUTTO-WRAPPED CHICKEN WITH ASPARAGUS. Serve with GARLIC MASHED POTATOES, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Spoon leftover ICE CREAM over CHOCOLATE BROWNIES and top with light whipped cream for dessert.
boneless skinless chicken breasts, pepper, olive oil, prosciutto, fontina cheese, asparagus, shallots, coarse salt, garlic mashed potatoes, bibb lettuce, whole-grain rolls, chocolate brownies, light whipped cream.
Cook time: about 20 minutes; standing time: 5 minutes
Heat oven to 350 degrees. Line rimmed baking sheet with parchment paper. Pat chicken dry with paper towels; sprinkle with 1/4 teaspoon pepper. Wrap each breast with 2 slices prosciutto. Heat 1 tablespoon olive oil in a 12-inch oven-safe nonstick skillet on medium-high until just smoking. Add chicken; cook until prosciutto is lightly browned, about 2 minutes per side. Transfer to prepared sheet; top each breast with 1 slice fontina. Bake 12 to 15 minutes or until internal temperature of chicken is 160 degrees. Transfer chicken to serving platter and tent loosely with foil; let rest 5 minutes. Meanwhile, heat 1 tablespoon oil in now-empty skillet on medium-high heat until shimmering. Add asparagus and cook about 4 minutes or until just tender and spotty brown. Add shallots, 1/4 teaspoon salt and 1/8 teaspoon pepper; cook 2 minutes or until shallots are lightly browned. Serve asparagus with chicken. (Adapted from "Five Ingredient Dinners," American’s Test Kitchen.)
Per serving: 495 calories, 58 grams protein, 24 grams fat (44% calories from fat), 8.9 grams saturated fat, 12 grams carbohydrate, 182 milligrams cholesterol, 936 milligrams sodium, 5 grams fiber.