SUNDAY: Gather ’round the family table for Herbed Leg of Lamb (see recipe). Serve it with tabbouleh. Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup minced parsley, fresh mint to taste, and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and a peeled, seeded and chopped cucumber.
Toss and serve. On the side, add fresh kale (steamed or stir-fried) and whole-grain rolls. Buy a cherry cobbler for dessert.
Plan ahead: Save enough lamb and cobbler for Monday.
MONDAY: Use the leftover lamb in Lamb Enchiladas. Heat oven to 350 degrees. Heat 2 teaspoons canola oil in a skillet on medium; cook 1 clove garlic (minced), 1/2 cup chopped green bell pepper and 1/4 cup chopped celery for 5 minutes, or until softened. Add 2 cups chopped leftover lamb and cook 3 minutes, or until heated through. Warm 8 (6-inch) flour tortillas according to package directions. Spoon lamb mixture into center of tortillas and roll.
Place seam-side-down in an 8-by-11-inch baking dish coated with cooking spray. Top with 2 cups salsa. Cover tightly with foil. Bake 20 minutes. Uncover and top with 1/2 cup shredded Mexican-blend cheese and bake 5 minutes, uncovered, or until cheese melts. Garnish with sour cream and sliced green onions.
Serve with brown rice. Warm the leftover cobbler for dessert.
Plan ahead: Cook enough rice for Tuesday.
TUESDAY: Stay warm with a big bowl of Black Bean Chili (see recipe) tonight. Serve the chili over leftover rice. Garnish with minced and seeded pickled jalapeno peppers. Add a green salad and cornbread. Fresh pineapple chunks with shredded coconut make a good dessert.
Plan ahead: Save enough coconut for Thursday.
WEDNESDAY: Count the savings when you serve Orzo Pilaf With Peas (see recipe). Serve with a bibb lettuce salad and wholegrain rolls. Chocolate ice cream is an easy dessert.
Plan ahead: Save enough ice cream for Thursday.
THURSDAY: Let the kids have fun with Phoenix friend and dietitian Michelle Dudash’s Turkey Vegetable Oat Mini Meatloaves. Heat oven to 375 degrees. Line a 9-by-13-inch baking dish with nonstick foil.
In a food processor, finely chop 1 (8-ounce) package crimini mushrooms; add to a large bowl. Repeat chopping with 1 small onion and 4 cloves garlic. In a large skillet, heat 1 tablespoon extra-virgin olive oil on medium. Add vegetables and cook 7 minutes, or until vegetables are softened and liquid has evaporated; set aside.
To processor, add 1 cup rolled oats; process until fine. Whisk 2 eggs in large bowl. Add oats, 1 pound ground turkey (or lean ground beef), 3/4 cup red pasta sauce, cooked vegetables, 3 tablespoons red wine vinegar,1 tablespoon Italian seasoning, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Mix until blended. Shape into 6 (4-by-2-inch) loaves. Place in baking dish. Spread each loaf with more red pasta sauce. Bake 25 minutes, or until internal temperature is 165 degrees. Let stand 5 minutes before serving. (Adapted from Clean Eating for Busy Families by Michelle Dudash; Fair Winds Press, 2012.) Serve with delicatessen carrot-raisin salad and mashed potatoes. Leftover chocolate ice cream sprinkled with leftover coconut is good for dessert.
Plan ahead: Buy enough carrotraisin salad for Friday.
FRIDAY: Make a Focaccia Sandwich With Artichokes, Feta Cheese and Tomatoes. Cut focaccia into sandwich-size pieces. Top bread with sliced marinated artichokes, sliced tomatoes, crumbled feta cheese and lettuce. Serve with leftover carrot-raisin salad. Pears are dessert.
SATURDAY: Invite friends for Chicken With Olives and Linguine. Cook 8 ounces linguine according to package directions; drain. Heat 1 tablespoon olive oil in a large skillet on medium. Place 1 pound well-trimmed boneless skinless chicken thighs inskillet; cook 2 to 3 minutes, or until browned. Turn; sprinkle with black pepper. Scatter 8 garlic cloves around chicken;
cook 2 minutes or until browned, stirring garlic as needed. Add 1 medium red bell pepper (cut into 1/2-inch strips) and1/4 cup pitted kalamata olives; sprinkle chicken and peppers with 1/4 cup fresh chopped parsley (or rosemary, oregano or other favorites).
Pour3/4 cup dry white wine (or chicken broth) into skillet. Bring to boil; reduce heat to low andsimmer, covered, 20 minutes or until chicken is cooked through. Place drained pasta in serving bowl. Spoon chicken and peppers over pasta. Stir 2 teaspoons balsamic vinegar into skillet. Bring to boil; pour over chicken and pasta. Garnish with any fresh herbs. Serve with romaine and crusty bread. Buy fruit tarts for dessert.
THE RECIPES Herbed Leg of Lamb 1 (4- to 5-pound) well-trimmed
bone-in leg of lamb 3 cloves garlic, sliced 11/2 teaspoons olive oil 1 teaspoon dried oregano 1 teaspoon dried thyme Coarse salt and ground black
pepper to taste 3/4 cup water Heat oven to 350 degrees.
Make short, deep slits all over lamb and fill with garlic slices. Rub lamb with oil and sprinkle with oregano, thyme, salt and pepper. Place on rack in shallow roasting pan. Roast 1 hour. Add water to pan and roast 15 to 20 minutes more,or until internal temperature is 135 degrees (for medium-rare).
Transfer to serving platter, tent with foil and let stand 15 minutes. Meanwhile, defat pan juices. Discard fat and reheat juices.
Carve roast and serve with pan juices.
Makes 10 servings.
Nutrition information: Each serving contains approximately 182 calories, 26 g protein, 8 g fat, trace carbohydrate, 81 mg cholesterol, 62 mg sodium and no fiber.
Black Bean Chili 1 tablespoon canola oil 1 large onion, chopped 1 teaspoon garlic, minced2 to 4 tablespoons chili
powder 1 medium red bell pepper,
chopped 1 medium green bell pepper,
chopped 1 medium zucchini, chopped 1 medium yellow squash,
chopped 1/2 teaspoon dried oregano 1/4 teaspoon ground red
pepper (cayenne) 1 (14 1/2-ounce) can fire
roasted diced tomatoes 1 (11-ounce) can Mexicorn,
rinsed 1 (15-ounce) can black beans,
rinsed 1/4 teaspoon coarse salt Sour cream and shredded
sharp cheddar cheese for
garnishHeat oil in a Dutch oven over medium. Add onion, garlic and chili powder; cook 5 minutes or until onions are softened. Add peppers; cook 7 minutes, or until all vegetables are softened. Add the zucchini and yellow squash, oregano and cayenne pepper; cook 5 minutes. Add tomatoes; cook 10 minutes. Stir in corn, beans and salt; cook 5 minutes or until thoroughly heated. Garnish as desired.
Makes 8 servings.
Nutrition information: Each serving (without garnishes) contains 125 calories, 5 g protein, 3 g fat, 23 g carbohydrate, no cholesterol, 6 g fiber; sodium varies.
Orzo Pilaf With Peas 8 ounces uncooked orzo pasta
(1 1/4 cups) 1 tablespoon olive oil 1/2 cup onion, chopped 2 cloves garlic, minced 2 teaspoons finely chopped
peeled fresh ginger 1 (10-ounce) package frozen
tiny green peas, thawed 1/2 teaspoon coarse salt 1/4 teaspoon ground black
pepper 1/2 cup chicken broth 1 tablespoon butter 2 tablespoons fresh lemon
juice 1/2 cup packed fresh mint
leaves, choppedCook orzo according to package directions.
Meanwhile, heat oil in large pan on medium. Add onion, garlic and ginger; cook onion 5 minutes, or until softened. Stir in peas, salt, pepper and broth.
Bring to boil. Stir in cooked orzo; reduce heat to mediumlow; cook 3 minutes, or until heated through. Stir in butter, lemon juice and mint; toss and serve.
Makes 4 servings.
Nutrition information: Each serving contains 340 calories, 12 g protein, 8 g fat, 56 g carbohydrate, 8 mg cholesterol, 461 mg sodium and 6 grams fiber.
Susan Nicholson is an Atlantabased cookbook author and registered dietitian. She can be reached by e-mail:
Food, Pages 27 on 01/09/2013