Lemon-herb beef pot roast
LEMON-HERB BEEF POT ROAST
Heat 1 tablespoon olive oil in a Dutch oven on medium.
Combine 2 teaspoons lemon pepper, 2 teaspoons minced garlic and 1 teaspoon dried basil; press onto a 2 1/2- to 3 1/2-pound beef shoulder roast. Brown on all sides; pour off drippings.
Add 1 cup water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add 2 cups baby carrots, 1 pound small red potatoes (halved) and 1 medium onion (cut into 6 wedges). Continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender.
Remove roast and vegetables; keep warm. Skim fat from liquid. Stir in 2 tablespoons cornstarch dissolved in 2 tablespoons water. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.
Add a green salad with shiitake mushrooms and whole-grain rolls.
CREAMY-GREENY WAGON WHEEL PASTA
Warm 1 (10 1/4-ounce) can condensed less-fat less-sodium cream of mushroom soup and 3/4 cup 1% milk over low heat. Stir in 2 cups frozen tiny green peas (thawed); cook 5 minutes. Toss soup with cooked wagon wheel (or rotini) pasta.
LINGUINE WITH ZUCCHINI AND FRESH MINT
Servings: 6
Preparation time: 10 minutes Cooking time: about 5 minutes, plus pasta
INGREDIENTS
12 ounces linguine
2 1/2 tablespoons olive oil, divided
1 teaspoon butter
2 pounds (about 8 cups) fresh zucchini, halved lengthwise and cut into
1/4-inch slices
4 cloves garlic, minced
1/4 cup chopped fresh mint
1/2 teaspoon coarse salt
3/4 teaspoon freshly ground pepper, divided
1/4 cup freshly grated parmesan cheese
Cook linguine according to package directions; drain and toss with 1 tablespoon olive oil. In a large nonstick skillet, melt butter over medium-high heat. Add zucchini and garlic; cook 4 minutes or until softened. Stir in mint, salt and 1/4 teaspoon pepper. Combine zucchini mixture with cooked pasta and remaining olive oil; toss to coat. Sprinkle with cheese and remaining pepper.
Per serving: 311 calories, 11 grams protein, 9 grams fat (25% calories from fat), 2 grams saturated fat, 48 grams carbohydrate, 5 milligrams cholesterol, 235 milligrams sodium, 3 grams fiber.
Carb choices: 3.