Carb count:
Sunday (Family)
Make family day special with your own ROAST LAMB. Serve it with COUSCOUS AND RAISINS (toss in some raisins when you’re boiling the water for the couscous) and these BAKED ARTICHOKES: Heat oven to 375 degrees. Coat a pie plate with cooking spray. Drain, quarter and pat dry quartered artichokes from 2 (14-ounce) cans. Place in plate; sprinkle with 1 tablespoon lemon juice. In small bowl, combine 3 tablespoons chopped walnuts, 2 tablespoons Parmesan cheese, 1 teaspoon Italian seasoning, 1 clove minced garlic and 1 teaspoon olive oil. Sprinkle mixture over artichokes. Bake 15 minutes or until golden.
Add MIXED GREENS and SOURDOUGH BREAD to round out the meal. Top APPLE COBBLER with VANILLA ICE CREAM for dessert.
Plan ahead: Save enough cobbler for Monday, enough lamb for Tuesday and enough ice cream for Saturday.
Shopping list: lamb to roast, couscous, raisins, cooking spray, canned quartered artichokes, lemon, walnuts, Parmesan cheese, Italian seasoning, garlic, olive oil, salad greens, sourdough bread, apple cobbler, vanilla ice cream.
Monday (Meatless)
With winter just around the corner, CUBAN BEANS (see recipe) will hit the no-meat-tonight spot. Serve over BROWN RICE. Add SLICED AVOCADOS and CUBAN BREAD. Warm the leftover COBBLER and garnish it with light whipped cream.
Plan ahead: Prepare enough rice for Tuesday and Friday.
Shopping list: canola oil, garlic, canned reduced-sodium black beans, cumin, dried oregano, smoked or regular paprika, pepper, frozen stir-fry peppers with onion, brown rice, avocados, Cuban bread, light whipped cream.
Tuesday (Heat And Eat)
Enjoy the leftover lamb in BARBECUE LAMB PITA PIZZA. Heat oven to 400 degrees. In a bowl, mix together 2 cups finely chopped cooked leftover lamb, 1 cup any barbecue sauce and 1/4 teaspoon cayenne pepper. Divide and spread mixture on 4 whole-grain pita breads (5 to 7 inches); top each pita with ½ slice pineapple and shredded provolone cheese. Bake until hot and cheese is melted. Cut each pita into wedges. Serve with leftover RICE and SLICED CUCUMBERS. Enjoy PEACHES for dessert.
Shopping list: any barbecue sauce, cayenne pepper, whole-grain pita bread, sliced pineapple, provolone cheese, cucumbers, peaches.
Wednesday (Budget)
It’s not expensive, but you’d never know that with the good flavor of CHICKEN WITH POTATOES, CARROTS AND PEARL ONIONS (see recipe). Serve with a LETTUCE WEDGE and WHOLEGRAIN BREAD. For dessert, how about PEARS?
Shopping list: bone-in skinless chicken thighs, herbs de Provence, garlic powder, pepper, red potatoes, frozen pearl onions, baby carrots, sliced crimini mushrooms, unsalted chicken broth, lettuce, whole-grain bread, pears.
Thursday (Express)
Make it quick tonight with TUNA SALAD (deli)
Saturday’s Garden Herb Strip Steaks.
ON WHOLE-GRAIN BREAD SANDWICHES and serve with BAKED CHIPS. Add a LETTUCE AND TOMATO SALAD. For dessert, try RED AND GREEN GRAPES.
Shopping list: deli tuna salad, whole-grain bread, baked chips, lettuce, tomatoes, red and green grapes.
Friday (Kids)
Make the kids happy and prepare one of their favorites, MEXICAN BURRITOS. Heat 1 teaspoon canola oil in a medium skillet on medium heat. Add ½ cup finely chopped onion; cook 3 minutes or until tender. Stir in 2 cups cubed cooked chicken or turkey breast, 1 packet any less-sodium taco seasoning mix and ½ cup salsa. Bring to boil. Cook 2 minutes, stirring occasionally. Stir in ½ cup shredded 50% light cheddar cheese and 1 cup cooked leftover rice. Divide mixture among 8 (8-inch) wholegrain heated tortillas. Roll to close. Top with shredded lettuce and more salsa. Serve with reduced-sodium PINTO BEANS and CARROT STICKS. For dessert, PLUMS are easy.
SHOPPING LIST: canola oil, onion, cooked chicken or turkey breast, any less-sodium taco seasoning mix, salsa, 50% light cheddar cheese, whole-grain tortillas, lettuce, reduced-sodium pinto beans, carrot sticks, plums.
Saturday (Easy Entertaining)
No matter the season, your guests will enjoy GARDEN HERB STRIP STEAKS (see recipe). Serve with ROASTED RED POTATOES, a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Scoop the leftover ICE CREAM and top it with CHOCOLATE SAUCE and TOASTED COCONUT for dessert.
Shopping list:
Heat oil in a large nonstick skillet on medium. Add garlic; cook 30 seconds. Stir in remaining ingredients. Bring to boil; cover and reduce heat. Cook 10 minutes until vegetables are tender and flavors have blended.
232 calories, 12 grams protein, 3 grams fat (9% calories from fat), 0.2 gram saturated fat, 45 grams carbohydrate, no cholesterol, 217 milligrams sodium, 15 gram fiber.
3.
Per serving: CHICKEN WITH POTATOES, CARROTS AND PEARL ONIONS (WEDNESDAY)
makes 6