Menu Planner: Sloppy Joe pockets
SLOPPY JOE POCKETS
Makes 8 pockets
Preparation time: 20 minutes Cooking time: 15 to 18 minutes
INGREDIENTS
1 pound lean ground beef
1/2 cup chopped onion
1 clove garlic, minced
1/4 teaspoon coarse salt
1/8 teaspoon pepper
1 (8-ounce) can no-salt-added tomato sauce 2 tablespoons packed brown sugar 2 tablespoons less-sodium Worcestershire sauce
1 (16.3-ounce) tube refrigerated Grands biscuits (or another brand)
1 tablespoon melted butter
Heat a large nonstick skillet on mediumhigh and cook ground beef, onion, garlic, salt and pepper until beef is browned, stirring occasionally. Stir in tomato sauce, brown sugar and Worcestershire and bring to a boil. Reduce heat and simmer 25 minutes, stirring occasionally. Remove from heat and let mixture cool to room temperature, about 30 minutes. (I recommend transferring mixture to a bowl to cool faster.) Heat oven to 350 degrees. On lightly floured surface, roll each biscuit into a 5 1/2-inch diameter circle. Arrange filling (about a heaping 1/4 cup per pocket) in lower center of each dough circle to within 1 inch of edge. Fold dough over filling to make a pocket and seal edges with fork. Arrange pockets on baking sheet. Brush tops with melted butter. Bake 15-18 minutes or until golden and baked through.
Per pocket: 287 calories, 16 grams protein, 11 grams fat (34% calories from fat), 4.4 grams saturated fat, 32 grams carbohydrate, 35 milligrams cholesterol, 753 milligrams sodium, 2 grams fiber.
Carb count: 2.
BLACK BEAN SOUP
Servings :8
Preparation time: 15 minutes Cooking time: about 1 hour
INGREDIENTS
2 teaspoons olive oil
1 small onion, chopped
3 cloves garlic, minced
2 teaspoons cumin
2 teaspoons dried oregano
1 teaspoon chili powder
2 (14-ounce) cans unsalted vegetable broth 1 cup sliced fresh mushrooms
1 cup thinly sliced fresh carrots
1 (8-ounce) can no-salt-added tomato sauce 2 (15-ounce) cans reduced-sodium black beans, rinsed
2 bay leaves 2 to 4 tablespoons fresh lime juice
Heat oil in a Dutch oven on medium. Cook onion and garlic 4 minutes or until onions are softened. Add cumin, oregano, chili powder, broth, mushrooms, carrots, tomato sauce, beans and bay leaves. Bring to a boil; reduce heat, cover and simmer 45 minutes. Stir in lime juice and simmer 10 more minutes. Discard bay leaves and serve.
Per serving: 133 calories, 7 grams protein, 1 gram fat (9% calories from fat), 0.2 gram saturated fat, 26 grams carbohydrate, no cholesterol, 213 milligrams sodium, 8 grams fiber.
Carb count: 2.
TANDOORI CHICKEN
Servings :4
Preparation time: 15 minutes Marinating time: 1 to 6 hours Cooking time: 30 to 40 minutes
INGREDIENTS
1 cup plain yogurt
2 teaspoons turmeric
2 teaspoons cumin
2 teaspoons ground coriander
2 teaspoons paprika
2 cloves garlic, grated
1 teaspoon ground ginger
Juice from 1 lemon
2 tablespoons canola oil
1/2 teaspoon coarse salt
1/2 teaspoon black pepper
1 pound boneless skinless chicken thighs Lemon slices, chopped cilantro and mango chutney for garnish, as desired
In a glass dish or resealable plastic bag, combine the yogurt, turmeric, cumin, coriander, paprika, garlic, ginger, lemon juice, oil, salt and pepper. Make shallow cuts in the thighs with a sharp knife. Add the thighs to the marinade and rub it into the chicken. Marinate in the refrigerator for 1 to 6 hours. Heat oven to 450 degrees. Line a rimmed baking pan with foil and coat with cooking spray. Arrange the thighs on the pan. Roast 30 to 40 minutes or until the internal temperature reaches 170 degrees. Serve with desired garnishes.
Per serving: 251 calories, 26 grams protein, 13 grams fat (45% calories from fat), 1.8 grams saturated fat, 9 grams carbohydrate, 109 milligrams cholesterol, 392 milligrams sodium, 1 gram fiber.
Carb count: 0.5.
CAJUN PORK ROAST
Heat oven to 350 degrees. Rub all sides of 1 (3-pound) well-trimmed boneless pork loin with Cajun seasoning. Place in a shallow roasting pan and roast 1 to 1 1/2 hours or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing. Serve the juicy pork with roasted red potatoes and carrots.