For a simple meal on family day, bake a TURKEY BREAST and serve it with this BAKED CORN: Heat oven to 350 degrees. In a large bowl, combine 1 (15-ounce) can creamed corn, 3/4 cup 1% milk, 1 lightly beaten egg, 3 tablespoons melted butter, 1 tablespoon white sugar and 1 tablespoon flour. Mix well; transfer to a 2-quart casserole coated with cooking spray. Bake 1 hour or until a wooden pick inserted in center comes out clean.
Add BROCCOLI with a squeeze of lemon juice, MIXED GREENS and WHOLE-GRAIN BREAD.
Enjoy this easy CAKE for dessert: Make a one-layer yellow or white cake (from mix) as directed in a 9-by-13-inch baking dish coated with cooking spray. For the topping: In a small bowl, combine 1/2 cup shredded sweetened coconut, 1/2 cup firmly packed light brown sugar, 1/2 cup quick or old-fashioned oats (uncooked), 3 tablespoons milk and 2 tablespoons melted butter. Spread mixture evenly over hot cake. Broil about 4 inches from heat for 1 to 2 minutes or until topping is bubbly. Cool completely on a rack before serving.
Save enough turkey and cake for Monday.
turkey breast, creamed corn, 1% milk, eggs, butter, white sugar, flour, cooking spray, broccoli, lemon, mixed greens, whole-grain bread, yellow or white cake mix, shredded sweetened coconut, light brown sugar, quick or old-fashioned oats.
Slice the leftover TURKEY, top with GRAVY and serve with BAKED SWEET POTATOES, STEAMED ZUCCHINI and CORNBREAD (from mix). Cut some leftover CAKE for dessert.
Bake extra sweet potatoes for Tuesday.
gravy, sweet potatoes to bake, zucchini, cornbread mix.
The kids will go for SWEET AND JUICY DRUMSTICKS: Heat oven to 350 degrees. Combine 2 tablespoons lemon juice, 1/3 cup orange marmalade, 1/3 cup barbecue sauce and 2 tablespoons Worcestershire sauce; mix well. Place 8 skinless chicken drumsticks in a 9-by-13-inch baking dish lined with foil. Sprinkle with coarse salt and pepper to taste. Pour sauce over chicken; bake 1 hour, basting occasionally. Increase temperature to 400 degrees; bake 15 more minutes.
Serve with BAKED SWEET POTATO WEDGES (using leftover potatoes), PETITE GREEN PEAS (from frozen), CELERY STICKS and SOFT ROLLS. Enjoy PEACHES for dessert.
lemon, orange marmalade, barbecue sauce, Worcestershire sauce, skinless drumsticks, coarse salt, pepper, frozen petite green peas, celery, soft rolls, peaches.
We couldn’t get enough of BAKED RISOTTO WITH SPINACH AND PEAS. Serve it with a RED-TIPPED LETTUCE SALAD WITH SLICED EGGS and GARLIC BREAD. Sliced MANGOES are dessert.
butter, shallot, coarse salt, pepper, dry white wine, unsalted vegetable broth, Arborio rice, frozen petite green peas, fresh baby spinach, Parmesan cheese, red-tipped lettuce, eggs, garlic bread, mangoes.
Heat oven to 425 degrees. In an oven-safe Dutch oven, heat butter on medium-high. Add shallot, 1/4 teaspoon salt and 1/8 teaspoon pepper; cook, stirring often, 3 to 5 minutes or until softened. Add wine and cook, stirring, 2 to 3 minutes or until almost evaporated. Add broth and rice; bring to boil. Cover; place in oven. Bake 20 to 25 minutes or until rice is tender and creamy. Add peas, spinach, Parmesan, remaining salt and remaining pepper; stir to combine. If too thick, stir in up to 1/4 cup hot water. Sprinkle with more Parmesan before serving.
Per serving: 196 calories, 5 grams protein, 5 grams fat (23% calories from fat), 3 grams saturated fat, 29 grams carbohydrate, 13 milligrams cholesterol, 303 milligrams sodium, 2 grams fiber.
Make dinner quick with CORNED BEEF-WICH WITH HORSERADISH SLAW. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and vinaigrette accented with prepared horseradish. Close sandwich and slice on the diagonal. Serve with BAKED CHIPS and DILL PICKLES. How about NECTARINES for dessert?
corned beef, dark rye or pumpernickel bread, packaged coleslaw mix, red bell pepper, vinaigrette, prepared horseradish, baked chips, dill pickles, nectarines.
Economical QUESADILLA PIE hits the spot. Serve with SLICED AVOCADOS and TOMATOES on LETTUCE. Add CHERRIES for dessert.
chicken breast, chunky salsa, low-fat sour cream, whole-grain tortillas, shredded 50% reduced-fat sharp cheddar cheese, fresh baby spinach, avocados, tomatoes, lettuce, cherries.
In a large bowl, combine chicken, 1/2 cup salsa and the sour cream. Spread 1/2 cup salsa in a 9-inch deep-dish pie plate. Press 1 tortilla into pie plate; top with half the chicken mixture. Sprinkle with 1/2 cup cheese and half the spinach. Repeat, reserving 1/4 cup cheese. Top with final tortilla; spread with remaining 1/2 cup salsa and sprinkle with reserved cheese. Cover with foil; bake 25 minutes or until cheese melts. To serve, slice into wedges.
Per serving: 249 calories, 25 grams protein, 8 grams fat (30% calories from fat), 3.9 grams saturated fat, 18 grams carbohydrate, 56 milligrams cholesterol, 618 milligrams sodium, 2 grams fiber.
Serve friends SKILLET SALMON WITH CITRUS SALSA. Alongside, add COUSCOUS PILAF: Heat 2 teaspoons olive oil in a large nonstick skillet on medium heat. Add 1/2 cup finely chopped red onion and 1/2 cup finely chopped bell pepper; cook 5 to 7 minutes or until softened. Meanwhile, bring 1 cup unsalted chicken broth to a boil in a medium saucepan; gradually stir in 1 cup whole-wheat couscous. Remove from heat; cover and let stand 5 minutes. Fluff with fork. Stir in onion mixture, 1/4 teaspoon coarse salt and 1/8 teaspoon black pepper. Transfer to a serving bowl; garnish with 2 tablespoons toasted walnuts and serve.
Add GREEN BEANS and a BAGUETTE. Buy FRUIT TARTS for dessert.
red or other grapefruits, red onions, fresh jalapeno, cilantro, lime, sugar, olive oil, coarse salt, smoked paprika, ancho chili powder or chili powder, garlic powder, wild or other salmon fillets, olive oil, bell pepper, unsalted chicken broth, whole-wheat couscous, black pepper, walnuts, green beans, baguette, fruit tarts.
Cook time: less than 15 minutes
Salsa: In a bowl, combine all salsa ingredients.
Salmon: In a small bowl, combine paprika, chili powder, garlic powder and salt. Season tops of salmon with mixture. In large nonstick skillet, heat oil on medium-high. Cook salmon, seasoned side down, 3 minutes or until lightly browned. Turn; cook until opaque and desired doneness, about 10 to 12 minutes, depending on thickness. (Adapted from SwirlsOfFlavor.com.)
Per serving: 279 calories, 31 grams protein, 11 grams fat (36% calories from fat), 1.8 grams saturated fat, 14 grams carbohydrate, 66 milligrams cholesterol, 480 milligrams sodium, 2 grams fiber.
For a special family day, prepare YUCATAN PORK TENDERLOIN WITH JICAMA, AVOCADO AND RED ONION SALAD. Serve it with BROWN RICE, STEAMED FRESH ASPARAGUS and WHOLE-GRAIN ROLLS. Enjoy CHOCOLATE LAYER CAKE and STRAWBERRIES for dessert.
Save enough cake for Monday.
garlic, ancho chile powder, dried oregano, cumin, coarse salt, pepper, grapefruit, pork tenderloins, jicama, Hass avocados, red onion, lime, brown rice, fresh asparagus, whole-grain rolls, chocolate layer cake, strawberries.
Cook time: 20 to 25 minutes; standing time: 5 minutes
Heat oven to 425 degrees. In a small bowl, combine the garlic, chile powder, oregano, cumin, salt and pepper. Add enough grapefruit juice (about 1/4 cup) to make a paste. Rub the paste all over the pork; set on rack in small roasting pan. Roast 20 to 25 minutes or until internal temperature reaches 150 degrees. Transfer to a cutting board; tent with foil and let stand covered 5 minutes. Meanwhile, combine jicama, avocados and onion in a medium bowl. Drizzle with lime juice and the remaining grapefruit juice. Slice pork and serve with salad.
Per serving: 276 calories, 27 grams protein, 13 grams fat (41% calories from fat), 2.9 grams saturated fat, 15 grams carbohydrate, 75 milligrams cholesterol, 238 milligrams sodium, 8 grams fiber.
Let’s celebrate our independence with ALL-AMERICAN BURGERS. In a large bowl, mix together 1 1/2 pounds lean ground beef, 1 tablespoon lower-sodium Worcestershire sauce, 1/2 teaspoon garlic powder, 1/4 teaspoon coarse salt, 1/2 teaspoon Italian seasoning and 1/4 teaspoon pepper. Shape into 6 patties; grill 5 or 6 minutes, turning once. Top with any cheese and serve on whole-grain buns along with your favorite trimmings, such as tomatoes, lettuce, red onion, ketchup, mustard and low-fat mayo.
Add RED POTATOES WITH WALNUT MINT PESTO on the side. Top leftover CAKE with VANILLA ICE CREAM for a bang-up dessert.
Save enough ice cream for Thursday.
lean ground beef, lower-sodium Worcestershire sauce, garlic powder, coarse salt, Italian seasoning, pepper, any cheese, whole-grain buns, tomatoes, lettuce, red onion, ketchup, mustard, low-fat mayo, red potatoes, frozen green peas, fresh parsley, fresh mint, Parmesan cheese, walnuts, garlic, extra-virgin olive oil, vanilla ice cream.
Cover potatoes with cold water in medium pot by 1 inch; boil for about 12 minutes. After potatoes have cooked, add 1 cup of peas to pan and then immediately drain. While potatoes cook, in a food processor, combine the parsley, mint, cheese, walnuts and garlic; pulse until roughly chopped (about 10 times). Scrape sides of processor, add remaining cup of peas and pulse until roughly chopped. Scrape down sides. Turn on processor and drizzle in oil and add salt. Immediately turn off processor so pesto remains slightly chunky. Place potatoes and peas in serving bowl, then add the pesto and toss gently to coat. Serve at room temperature. (Recipe compliments of California Walnuts.)
Per serving: 249 calories, 8 grams protein, 11 grams fat (38% calories from fat), 1.7 grams saturated fat, 32 grams carbohydrate, 2 milligrams cholesterol, 162 milligrams sodium, 6 grams fiber.
Here’s another delicious version of CHICKEN CHILI: Heat 2 tablespoons canola oil on medium in a Dutch oven. Add 1 chopped large onion; cook 5 minutes, stirring, until softened. Add 2 tablespoons cumin, 2 teaspoons dried oregano and 3 minced medium cloves garlic and cook 1 minute. Stir in 2 to 3 cups cooked chopped chicken and 1 (4-ounce) can drained diced green chilies. Add 4 cups unsalted chicken broth, 1 (15-ounce) can rinsed reduced-sodium white beans. Bring to a simmer. Reduce heat to low and cook, partially covered, 20 minutes to blend flavors. Meanwhile, mash another can of rinsed white beans with fork or potato masher. Spoon into Dutch oven along with 1 cup frozen corn (thawed); cook 5 more minutes to heat through.
Serve it with a LETTUCE WEDGE and CORNBREAD (from mix). Add a slice of CANTALOUPE for dessert.
Save enough chili for Wednesday.
canola oil, onion, cumin, dried oregano, garlic, cooked chicken, canned diced chilies, unsalted chicken broth, canned reduced-sodium white beans, frozen corn, lettuce, cornbread mix, cantaloupe.
Use your microwave and top BAKED POTATOES with leftover CHILI for a quick meal. Serve with a SPINACH SALAD. Add PLUMS for dessert.
potatoes to bake, fresh spinach, plums.
WHITE PIZZA WITH TOMATO AND BASIL makes a summery no-meat meal. Heat broiler to high. Place baking sheet in oven; heat 10 minutes. Meanwhile, place 1 (10-ounce) Italian-cheese-flavored thin pizza crust on another baking sheet sprinkled with some cornmeal. Lightly coat crust with cooking spray. Spread 3 tablespoons refrigerated basil pesto over crust, leaving a 1-inch border; sprinkle 1/2 cup shredded fresh mozzarella cheese over pesto. Dollop 1/2 cup part-skim ricotta by teaspoonfuls, evenly, over mozzarella. Slide crust onto preheated baking sheet. Broil 5 inches from heat 5 minutes or until cheese begins to melt. Remove from oven; top evenly with 4 sliced Roma tomatoes, 1/4 teaspoon black pepper and 1/4 cup fresh basil leaves. Sprinkle with crushed red pepper if desired. Cut into 8 slices.
Serve with MIXED GREENS. Scoop some leftover ICE CREAM for dessert.
Italian-cheese-flavored thin pizza crust, cornmeal, cooking spray, refrigerated basil pesto, shredded fresh mozzarella cheese, part-skim ricotta, Roma tomatoes, black pepper, fresh basil, crushed red pepper, mixed greens.
Tell the kids they are having MUFFIN HEADS for dinner and watch them smile. Top toasted whole-grain English muffin halves with a thin layer of spaghetti sauce and slices of 50% reduced-fat cheddar cheese; broil until cheese is melted. Top with a silly vegetable face using halved red pepper rings (mouth), baby corn (nose), sliced black olives (eyes) and julienne carrots (hair).
Continue the fun with APPLE PIE IN A BOWL for dessert: In a small bowl, spoon alternating layers of chunky applesauce, vanilla low-fat yogurt and crumbled gingersnaps; dust with cinnamon.
whole-grain English muffins, spaghetti sauce, 50% reduced-fat cheddar cheese, red bell peppers, baby corn, black olives, carrots, chunky applesauce, vanilla low-fat yogurt, gingersnaps, cinnamon.
Your guests will enjoy CREAMY PEPPERED CHICKEN AND MUSHROOMS. Serve with POPPY SEED NOODLES (see TIP), a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, pair CHOCOLATE WAFER COOKIES with PEACH SORBET.
Toss cooked noodles with a little olive oil and poppy seeds.
olive oil, boneless skinless chicken breasts, onion, cremini mushrooms, Worcestershire ground black pepper blend, garlic powder, coarse salt, Italian seasoning, heavy cream, packaged baby spinach, bacon, noodles, poppy seeds, Boston lettuce, whole-grain rolls, chocolate wafer cookies, peach sorbet.
Heat oil in a large nonstick skillet on medium high. Add chicken, onion and mushrooms. Sprinkle with 1 teaspoon of pepper blend, garlic powder, salt and Italian seasoning. Cook and stir 5 to 7 minutes or until chicken is lightly browned. Stir in cream and remaining pepper blend; bring to a boil. Reduce heat to low; simmer 3 minutes or until chicken is cooked through and sauce is slightly thickened. Meanwhile, microwave spinach, covered, 30 seconds on high or until wilted. Place spinach on platter; spoon chicken over spinach and garnish with bacon.
Per serving: 333 calories, 30 grams protein, 21 grams fat (56% calories from fat), 8.6 grams saturated fat, 8 grams carbohydrate, 117 milligrams cholesterol, 212 milligrams sodium, 2 grams fiber.
Prepare a ROAST CHICKEN and serve it with GRAVY for a special family meal. Add MASHED SWEET POTATOES, BRUSSELS SPROUTS garnished with crumbled cooked bacon and DINNER ROLLS. For dessert, COCONUT MACAROONS and ORANGE SHERBET are a perfect combination.
Save enough chicken for Wednesday and enough sherbet for Friday.
chicken to roast, gravy, sweet potatoes to mash, Brussels sprouts, bacon, dinner rolls, coconut macaroons, orange sherbet.
BACON AND BEET HASH is a perfect low-cost dinner. Serve the savory dish with a LETTUCE WEDGE. Enjoy BLUEBERRIES for dessert.
fresh medium beets, red onion, extra-virgin olive oil, fresh rosemary sprigs, cinnamon, coarse salt, freshly ground pepper, bacon, lean ground beef, shredded 50% light cheddar cheese, eggs, green onions, lettuce, blueberries.
Heat oven to 450 degrees. Toss beets and onions in a rimmed baking sheet with oil. Arrange in a single layer. Lay rosemary on top, then sprinkle with cinnamon, salt and pepper. Roast 15 to 20 minutes or until soft enough to pierce with a fork. Remove from oven; discard rosemary. Meanwhile, cook bacon in a large oven-safe skillet on medium, 3 to 4 minutes or until crispy and browned. Drain on plate lined with paper towels. In the same skillet, cook beef 6 minutes or until no longer pink; drain fat. Season beef with salt and pepper. Add roasted vegetables and cooked bacon to skillet and toss to combine. Sprinkle top of hash with cheese. Using a large spoon, make 8 indentions in mixture and carefully crack an egg into each, making sure not to break yolk. Season eggs with salt and pepper; bake about 8 minutes or until whites are set but yolks are runny. Remove from oven; spoon hash onto plates. Garnish with onions and rosemary sprigs. (Adapted from "Fresh Eggs Daily Cookbook," Lisa Steele, Harper Horizon.)
Per serving: 354 calories, 35 grams protein, 20 grams fat (50% calories from fat), 7.4 grams saturated fat, 10 grams carbohydrate, 311 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.
CANNELLINI BEANS WITH SAUTEED FENNEL AND BLISTERED TOMATOES is a delicious no-meat dish. Serve with CHEESE SOUP. Add CRUSTY BREAD on the side. How about MANGO CHUNKS for dessert?
extra-virgin olive oil, grape tomatoes, coarse salt, black pepper, fresh fennel, garlic, crushed red pepper, canned reduced-sodium cannellini beans, fresh basil, Parmigiano-Reggiano cheese, cheese soup, crusty bread, mangoes.
Heat a medium skillet on medium-high until hot. Add 1 tablespoon oil. Add tomatoes and cook, shaking the pan, 5 minutes or until tomatoes are blistered and beginning to brown. Add 1/2 teaspoon salt and a generous grinding of pepper; set aside. Meanwhile, cut a thin slice from base of fennel. Remove any blemishes. Remove dark green stalks, but reserve enough leafy fronds to make 1/4 cup chopped. Cut the bulb and white part of stalks into 1/4-inch slices, then into 1/4-inch pieces to make about 3 cups. Heat remaining 2 tablespoons oil in a large skillet until hot. Add fennel, chopped fennel fronds, garlic, crushed red pepper and remaining salt. Cook, stirring constantly, on medium for 5 minutes. Cover and cook on low 15 minutes or until fennel is very soft. Add the beans, blistered tomatoes, 2 tablespoons basil and more black pepper. Cook 5 minutes, gently folding to combine, on medium-low heat or until heated through. Add 1/4 cup of the grated cheese. Spoon into serving dish. Top with remaining basil and cheese; serve.
Per serving: 269 calories, 10 grams protein, 9 grams fat (30% calories from fat), 1.7 grams saturated fat, 38 grams carbohydrate, 4 milligrams cholesterol, 808 milligrams sodium, 11 grams fiber.
RED BEANS AND RICE keeps the food budget in line. In a 4-quart or larger slow cooker, combine 1 pound red kidney beans (rinsed and picked over), 1/2 pound andouille smoked chicken sausage (thinly sliced), 3 chopped celery ribs, 1 chopped green bell pepper, 1 chopped medium onion, 3 minced cloves garlic, 1 tablespoon Creole seasoning and 7 cups hot water. Cover and cook on high 7 hours or until beans are tender. Spoon over BROWN RICE and garnish with sliced green onions.
Serve with a (leftover) CHICKEN SANDWICH on whole-grain bread and COLESLAW. For dessert, BANANA PUDDING (from mix) made with 1% milk will taste good.
dried red kidney beans, andouille smoked chicken sausage, celery, green bell pepper, onion, garlic, Creole seasoning, brown rice, green onions, whole-grain bread, coleslaw, banana pudding mix, 1% milk.
This is a good time of year for a SUMMER SALAD PLATTER. Arrange pickled beets, marinated vegetables and deli potato-and-chicken salad on a platter lined with lettuce. Serve with WHOLE-GRAIN BREAD. Juicy PEACHES are a delicious summertime dessert.
pickled beets, marinated vegetables, deli potato-and-chicken salad, lettuce, whole-grain bread, fresh peaches.
Treat the kids (and the adults!) with these TURKEY BURGERS. In a medium bowl, combine 1 1/3 pound ground turkey, 2 chopped green onions, 2 tablespoons white wine and herb chicken marinade, 1/2 teaspoon garlic powder and 1 teaspoon pepper. Divide into 5 (4-inch) patties. Heat a cast-iron skillet on medium-high. Cook patties 5 to 7 minutes per side or until no longer pink in the center. Serve on whole-grain buns with sliced tomatoes, sliced avocados, lettuce and low-fat mayonnaise. Add OVEN FRIES (from frozen) and steamed CARROTS. Scoop leftover SHERBET for dessert.
ground turkey, green onions, white wine and herb chicken marinade, garlic powder, pepper, whole-grain buns, tomatoes, avocados, lettuce, low-fat mayonnaise, frozen oven fries, carrots.
Invite friends for SHRIMP PICCATA served over BROWN RICE. Add SUGAR SNAP PEAS, a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD.
Easy and elegant, TROPICAL CREPES are an impressive dessert: Combine 3 cups cut-up or sliced assorted fresh fruit (such as mangoes, papayas, kiwis or peaches) with 2 tablespoons apricot or peach preserves and 2 tablespoons orange brandy or almond liqueur. Let stand 30 minutes to several hours. To assemble, spread 1/4 cup of fruit mixture on each of 4 or 5 ready-to-eat crepes; roll. Drizzle chocolate sauce over the crepes; serve immediately.
Look for the crepes in the produce department.
flour, no-salt-added lemon-pepper blend, medium or large shrimp (tails on), olive oil, garlic, dry white wine, unsalted chicken broth, lemon, capers, butter, parsley, brown rice, sugar snap peas, red-tipped lettuce, sourdough bread, assorted fresh fruit (such as mangoes, papayas, kiwis or peaches), apricot or peach preserves, orange brandy or almond liqueur, ready-to-eat crepes, chocolate sauce.
Cook time: less than 5 minutes
Combine flour and pepper blend in a shallow dish. Toss shrimp in mixture until coated. Heat oil in a large nonstick skillet on medium. Add shrimp and cook 2 or 3 minutes; turn and cook 1 more minute. Remove shrimp to a plate. Add garlic to skillet and cook 30 seconds. Stir in wine, broth, lemon juice and capers. Bring to a simmer. Add shrimp and cook 1 minute or until heated through. Remove from heat; whisk in butter and stir in parsley. Serve immediately.
Per serving: 226 calories, 24 grams protein, 10 grams fat (38% calories from fat), 4.3 grams saturated fat, 6 grams carbohydrate, 198 milligrams cholesterol, 420 milligrams sodium, no fiber.