SUNDAY: Prepare Apple-Glazed Lamb Chops for family day.

Trim fat from 4 (6-ounce) lean lamb rib chops; set aside.

Combine ¼ cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large zip-close plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally.

Heat broiler; remove chops from bag; reserve marinade. Place chops on broiler rack coated with cooking spray and then in broiler pan. Broil 5 to 6 inches from heat for 9 minutes per side or to desired doneness, basting frequently with marinade; discard marinade.

Serve the chops with Rosemary and Garlic Roast Fingerling Potatoes. Heat oven to 350 degrees. In a large bowl, place 2 pounds fingerling potatoes (scrubbed, but not peeled) and 10 cloves garlic (peeled).

Season to taste with coarse salt and pepper. Drizzle with ¼ cup olive oil; toss to coat. Transfer potatoes and garlic to a medium baking dish; roast 15 minutes or until potatoes are crusty on the outside and fork tender.

Remove from oven, sprinkle with 2 sprigs minced fresh rosemary leaves and return to oven for 7 to 10 more minutes.

(Adapted from My Family Table by John Besh, Andrews McMeel Publishing). Add steamed green beans and dinner rolls. For dessert, top angel food cake with strawberry ice cream.

Plan ahead: Save enough cake for Monday and enough ice cream for Wednesday.

MONDAY: Turkey Sausage Chowder is a good way to save a few bucks. Bring 6 cups milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 medium cubed red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes. Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into ¾-inch balls. Stir into pot. Simmer 4 to 5 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a romaine salad and whole-grain rolls.

Top the leftover cake with fresh pineapple.

Plan ahead: Save enough chowder for Thursday.

TUESDAY: Invite friends to welcome the New Year and serve them Mediterranean Stuffed Chicken Breasts (see recipe). Serve the chicken with couscous tossed with fresh lemon juice, olive oil, chopped plum tomatoes and fresh chopped mint. Add a spinach and sliced fresh mushroom salad and baguettes.

For dessert, make or buy a chocolate layer cake. Enjoy a glass of sparkling wine to welcome 2014!

Plan ahead: Save enough cake for Thursday.

WEDNESDAY: To guarantee good luck in the New Year, make this Avocado and Black-Eyed Pea Frittata (see recipe).

Serve with mixed greens and cornbread. For dessert, scoop the leftover ice cream.

THURSDAY: Take it easy and warm the leftover Chowder for tonight. Add a lettuce and tomato salad and crackers on the side. Leftover chocolate cake is dessert.

FRIDAY: You deserve another night off, so pick up cold cuts for sandwiches on whole-grain bread. While you’re there, buy some carrot salad and baked beans. If you want dessert, make instant vanilla pudding.

SATURDAY: Serve your guests Shrimp Scampi tonight (see recipe) with angel hair pasta.

Add steamed snow peas and garlic bread to your menu. For dessert, cherry cobbler with whipped cream seals the deal.

THE RECIPES

Mediterranean Stuffed Chicken Breasts

4 (5- or 6-ounce) boneless, skinless chicken breasts

3 ounces crumbled feta cheese

¼ cup chopped, pitted kalamata olives

1 tablespoon capers

1 teaspoon paprika

1 tablespoon olive oil

Flatten chicken between pieces of plastic wrap to ¼-inch thickness.

Combine feta cheese, olives and capers; spread over chicken. Roll chicken breasts, starting at short side; secure with wooden picks. Sprinkle with paprika. Heat olive oil in a large skillet on medium-high.

Brown chicken on all sides; cover, reduce heat to low, and cook 20 minutes or until chicken is cooked through, turning once or twice.

Makes 4 servings.

Nutrition information:

Each serving (prepared with reduced-fat cheese) contains approximately 257 calories, 34 g protein, 12 g

fat, 2 g carbohydrate, 98 mg cholesterol, 659 mg sodium and no fiber.

Avocado and Black-Eyed Pea Frittata

1 medium onion, chopped

1 tablespoon vegetable oil

1 large avocado, peeled and chopped plus some sliced for garnish

1 (15-ounce) can black-eyed peas, rinsed

8 whole eggs PLUS 4 egg whites

½ cup sour cream, plus more for garnish

½ teaspoon coarse salt

¼ teaspoon ground black pepper

¼ teaspoon cumin

¾ cup shredded sharp cheddar cheese

Plum tomato slices for garnish

Heat oven to 350 degrees. In a large oven-safe skillet, cook onion in oil on medium high heat 3 or 4 minutes or until softened. Remove from heat; sprinkle onions evenly with chopped avocado and black-eyed peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet.

Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve.

Garnish as desired.

Makes 6 servings.

Nutrition information: Each serving (prepared with reduced fat sour cream and cheese) contains approximately 306 calories, 20 g protein, 19 g fat, 16 g carbohydrate, 266 mgcholesterol, 555 mg sodium and 3 g fiber.

Shrimp Scampi

1 pound large shrimp, unpeeled

1 ½ teaspoons butter

½ cup chopped red bell pepper

4 cloves garlic, crushed

¼ cup dry white wine OR chicken broth

2 tablespoons minced fresh parsley

2 tablespoons fresh lemon juice

¼ teaspoon coarse salt

1/8 teaspoon black pepper

Paprika for garnish

8 ounces angel hair pasta

Peel shrimp, leaving tails intact. Starting at tail end, “butterfly” underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 individual gratin dishes, arranging shrimp cut-side up. Heat broiler.

In a medium skillet, melt butter on medium. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper.

Spoon over shrimp; sprinkle with paprika. Place gratin dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink.

Cook angel hair according to package directions; drain. Serve shrimp over pasta.

Nutrition information: Each serving contains approximately 311 calories, 21 g protein, 3 g fat, 46 g carbohydrate, 129 mg cholesterol, 361 mg sodium and 2 g fiber.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: [email protected]

Food, Pages 35 on 12/25/2013