Menu Planner: Potato, turkey and vegetable casserole
Servings: 6
Preparation time: 15 minutes Cooking time: less than 40 minutes
INGREDIENTS
1 tablespoon plus 1 teaspoon olive oil 3/4 pound ground turkey breast
1/2 teaspoon dried thyme leaves
1/2 teaspoon garlic powder
1/2 teaspoon ground black pepper
1/2 teaspoon coarse salt
1 (15-ounce) can German potato salad 1/2 cup light sour cream
2 cups frozen mixed vegetables (thawed and drained)
1/2 cup panko
Heat oven to 350 degrees. Heat 1 tablespoon oil in large nonstick skillet on medium. Add turkey, thyme, garlic powder, pepper and salt. Cook 5 to 7 minutes or until no longer pink, stirring occasionally and breaking turkey into large crumbles. Stir in potato salad and sour cream. Add vegetables; stir to combine. Spoon into a 2-quart casserole dish coated with cooking spray. Toss together panko and remaining 1 teaspoon oil. Sprinkle over casserole. Bake 30 minutes or until bubbly and heated through.
Per serving: 243 calories, 18 grams protein, 9 grams fat (32% calories from fat), 2.7 grams saturated fat, 23 grams carbohydrate, 34 milligrams cholesterol, 535 milligrams sodium, 2 grams fiber.
Carb count: 1.5.
LAMB KEBABS WITH FRESH MINT
Servings: 6
Preparation time: 15 minutes Marinating time: 2 to 4 hours Cooking time: 8 to 12 minutes
INGREDIENTS For the marinade
2 bunches fresh mint, divided 1/4 cup extra-virgin olive oil 1/4 cup dry red wine 2 tablespoons fresh lemon juice 4 cinnamon sticks
For the kebabs
1 1/2 pounds boneless lamb leg, trimmed and cut into 1 1/2-inch pieces
1/2 teaspoon coarse salt
Ground black pepper to taste
Coarsely chop 1 bunch mint leaves to make 1/2 cup and reserve the remaining mint. In a large mixing bowl, combine the chopped mint, olive oil, wine, lemon juice and cinnamon sticks. Sprinkle lamb with salt and pepper. Add lamb to marinade and turn to coat. Cover and refrigerate 2 to 4 hours, turning several times. Drain the lamb; discard marinade. Thread lamb onto 6 metal skewers, placing a whole mint leaf between pieces. Grill on high 8 to 12 minutes (for medium-rare to medium) or until browned, turning several times.
Per serving: 143 calories, 23 grams protein, 5 grams fat (31% calories from fat), 1.7 grams saturated fat, no carbohydrate, 73 milligrams cholesterol, 230 milligrams sodium, no fiber.
Carb count: 0.
PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES
Servings: 4
Preparation time: 15 minutes Refrigeration time: 2 to 4 hours Cooking time: 20 to 30 minutes Resting time: 3 to 5 minutes
INGREDIENTS
1 (1-pound) pork tenderloin
1/2 cup light coconut milk
2 tablespoons chipotle peppers in adobo sauce, minced
Juice from 1 (8-ounce) can pineapple tidbits
4 tablespoons minced cilantro, with extra sprigs for garnish (if desired)
1 tablespoon less-sodium soy sauce 1 pound russet potatoes, peeled and cubed
1 teaspoon olive oil
2 ounces chorizo, loose or in casing
Place pork in resealable plastic bag; add coconut milk, peppers, pineapple juice, cilantro and soy sauce; seal bag and toss to blend well. Refrigerate 2 to 4 hours.
Heat oven to 450 degrees. Coat a large shallow roasting pan with cooking spray. Dry potato cubes well with paper towels and toss with olive oil; spread potatoes in pan and crumble chorizo evenly over potatoes. Remove pork from marinade, discarding marinade, and pat dry with paper towels. Keeping potatoes and chorizo in a single layer, place pork in center of roasting pan. Roast pork and potatoes for 20 to 30 minutes until internal temperature of pork reaches 145 degrees, stirring potatoes occasionally for even browning. Brush pork with saucepan juices during final 5 minutes of roasting and allow the tenderloin to rest for 3 to 5 minutes before serving. Slice pork; serve potatoes alongside. Garnish with cilantro sprigs if desired.
Per serving: 281 calories, 27 grams protein, 10 grams fat (31% calories from fat), 3.2 grams saturated fat, 21 grams carbohydrate, 72 milligrams cholesterol, 326 milligrams sodium, 3 grams fiber.
Carb count: 1.5.