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Family Sunday
There's nothing like a pot roast for family day, and this LEMON-HERB BEEF POT ROAST (see recipe) will be enjoyed by all. Add a MIXED GREEN SALAD and CRUSTY ROLLS to accompany the meat and vegetables. A light dessert of FRESH TROPICAL FRUITS finishes the meal.
PLAN AHEAD: Save enough pot roast for Monday.
LEMON-HERB BEEF POT ROAST
Makes: 6 servings
Preparation time: 15 minutes
Cooking time: less than 3 hours
2 teaspoons lemon pepper seasoning
2 cloves minced garlic
1 1/2 teaspoons dried basil, divided
1 tablespoon olive oil
1 (3- to 3 1/2-pound) trimmed boneless beef chuck roast
1 cup water
2 cups baby carrots
1 pound halved small red-skinned potatoes
1 medium onion cut into 6 wedges
2 tablespoons cornstarch dissolved in 2 tablespoons water
- Combine lemon pepper, garlic and 1 teaspoon basil; press onto roast.
- Heat oil in a Dutch oven on medium until hot.
- Brown roast on all sides; discard drippings.
- Add water; bring to boil.
- Reduce heat; cover tightly and simmer 2 hours.
- Add carrots, potatoes and onion.
- Continue cooking, covered, 30 to 45 minutes or until beef and vegetables are fork-tender.
- Remove roast and vegetables; keep warm.
- Skim fat from cooking liquid.
- Stir in cornstarch mixture and remaining basil.
- Cook and stir 1 minute or until thickened and bubbly.
- Carve roast; serve with vegetables and sauce.
Per serving: 382 calories, 46 grams protein, 11 grams fat (27 percent calories from fat), 3.7 grams saturated fat, 22 grams carbohydrate, 87 milligrams cholesterol, 199 milligrams sodium, 3 grams fibre.
  
Heat and Eat Monday
What makes a better meal than a PULLED BEEF WITH HORSERADISH SAUCE PANINI? Combine 1 cup crumbled blue cheese and 2 tablespoons horseradish sauce; spread half of mixture over 4 slices multigrain bread. Divide and top with 2 cups shredded leftover beef. Spread beef with remaining cheese mixture and top with bread. Coat tops of bread with cooking spray. Grill sandwiches in a preheated panini maker or nonstick skillet (two at a time on medium heat) 3 minutes or until golden brown and cheese is melted. If using a skillet, press down on sandwiches, turn carefully and brown.
Serve with deli COLESLAW. Make instant BANANA PUDDING with 1 percent milk for dessert and add sliced bananas.
PLAN AHEAD: Make enough pudding for Tuesday.
Kids' Tuesday
Get the kids home for dinner with HOT DOGS and CHILI (canned vegetarian). Serve with BAKED CHIPS and CELERY STICKS stuffed with light CREAM CHEESE and topped with RAISINS. Spoon leftover PUDDING into dessert dishes for a sweet finish.
Meatless Wednesday
For a pretty and delicious no-meat meal, LEMON RICOTTA FETTUCCINE (see recipe) is just what you're looking for. Serve with an ITALIAN SALAD and GARLIC BREAD. For dessert, PLUMS are simple.
LEMON RICOTTA FETTUCCINE
Makes: 4 servings
Preparation time: 15 minutes
Cooking time: less than 10 minutes
1 tablespoon butter or margarine
1 minced shallot
2 cloves minced garlic
1 cup reduced-fat ricotta cheese
1/2 cup liquid coffee creamer
2 teaspoons lemon zest
1 tablespoon fresh lemon juice
1/4 teaspoon pepper
1 (9-ounce) package refrigerated fettuccine
1 1/2 cups frozen tiny green peas
2 tablespoons chopped scallions
Salt and freshly ground pepper to taste
- In a saucepan, melt butter on medium heat; add shallot and garlic and cook 3 minutes or until softened.
- Stir in ricotta cheese and creamer until combined.
- Add lemon zest and juice and pepper.
- Cook, stirring constantly, for 5 minutes or until hot.
- Meanwhile, cook fettuccine according to directions; after the water comes to a boil, add the peas and cook 3 minutes.
- Drain; reserve 1/2 cup pasta water.
- Return fettuccine to pot.
- Add ricotta sauce and toss to coat.
- Add enough cooking water to moisten.
- Add scallions and toss to mix.
- Season with salt and pepper.
Per serving: 348 calories, 15 grams protein, 9 grams fat (23 percent calories from fat), 3.3 grams saturated fat, 52 grams carbohydrate, 23 milligrams cholesterol, 251 milligrams sodium, 4 grams fibre.
Family Thursday
Put BAKED TURKEY BREAST with CRANBERRY/BROWN SUGAR SAUCE on centre stage. Heat oven to 350 degrees. Rinse a 4- to 7-pound thawed turkey breast and pat dry. Season with salt and pepper. Place turkey in roasting pan on rack, skin side up, with 1 inch water in bottom. In small bowl, combine 1 cup whole-berry cranberry sauce (from a 16-ounce can), 1/4 cup fat-free chicken broth, 3 tablespoons steak sauce, 1 tablespoon brown sugar and 2 teaspoons Dijon mustard. Pour on breast and place in oven. Roast 1 to 1 3/4 hours (baste every 15 minutes) or until meat thermometer inserted in thickest part of breast reads 180 degrees.
Remove breast from pan. Place it on carving board and cover to keep warm. Let stand 10 minutes. Place pan on high heat on stove top and stir in remaining cranberry sauce. Bring just to boil; remove from heat and place in serving bowl. Carve roast and drizzle with sauce. Serve with your own DRESSING, MASHED POTATOES, GREEN BEANS and ROLLS.
Make dessert special with PUMPKIN CHEESECAKE PIE. Heat oven to 350 degrees. With an electric mixer on medium, mix 12 ounces softened Neufchâtel cheese, 1/2 cup sugar and 1 1/2 teaspoons pumpkin pie spice until smooth. Reduce speed to medium-low and mix in 1 cup canned pumpkin puree. Add 2 eggs and mix until totally blended. Pour into a 9-inch (6-ounce) graham cracker crust. Bake 40 minutes or until knife inserted in centre comes out clean. Cool; refrigerate 3 hours to overnight. Slice and serve with light WHIPPED CREAM.
PLAN AHEAD: Save enough turkey, mashed potatoes and pie for Friday.
Heat and Eat Friday
Use some of the leftovers for GRILLED TURKEY AND CHEESE SANDWICHES. Round out the meal with POTATO CAKES and a SPINACH SALAD. Slice the leftover PIE for dessert.
TIP: For the potato cakes, mix leftover mashed potatoes with a lightly beaten egg, shape into patties, coat with flour and brown in a nonstick skillet.
Entertaining Saturday
Put VERACRUZ-STYLE COD (see recipe) in your collection of guest-pleasing recipes. Serve the colourful dish with BROWN RICE, a CAESAR SALAD and WHOLE-WHEAT ROLLS. Make dessert light with RASPBERRY SORBET.
VERACRUZ-STYLE COD
Makes: 4 servings
Preparation time: 15 minutes
Cooking time: about 15 minutes
2 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon pepper
4 (4- to 6-ounce) pieces cod fillet (3/4 inches thick) (see note)
1 1/2 tablespoons extra-virgin olive oil, divided
1 thinly sliced onion
1 teaspoon minced garlic
1 (14 1/2-ounce) can diced tomatoes with green chilies and juice
1/3 cup halved pimento-stuffed olives
1 tablespoon rinsed capers
1/2 teaspoon dried oregano
Chopped fresh parsley for garnish
- In a flat pan, mix flour, salt and pepper; add fish and turn to coat. In a large nonstick skillet, heat 1 tablespoon oil on medium-high.
- Add cod and cook 5 to 7 minutes or until golden and just cooked through, turning once.
- Remove to a platter; cover to keep warm.
- Heat remaining oil in skillet.
- Add onion and cook on medium-high for 4 minutes or until golden.
- Add garlic; cook 1 minute or until fragrant.
- Stir in tomatoes with juice, olives, capers and oregano; bring to boil.
- Reduce heat and simmer 3 minutes.
- Spoon sauce over fish and serve.
- Garnish with parsley.
Note: If fresh cod is not available, use frozen.
Per serving: 185 calories, 20 grams protein, 7 grams fat (34 percent calories from fat), 1 gram saturated fat, 11 grams carbohydrate, 43 milligrams cholesterol, 898 milligrams sodium, 2 grams fibre.
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Week of Nov 15, 2009
