SUNDAY: Add a little spice to family day with Pork Tenderloin With Asian Dry Rub. Heat oven to 425 degrees. Mix together 1 tablespoon packed light brown sugar, 1 teaspoon ground ginger, 1/4 teaspoon ground cinnamon, 1/4 teaspoon coarse salt, 1/4 teaspoon ground black pepper, 1/8 teaspoon ground cloves and 1/8 teaspoon ground red pepper (cayenne). Rub 2 (1-pound) pork tenderloins with mixture. Sear tenderloin over medium-high heat until it is brown on all sides. Place pork in roasting pan; roast 15 to 18 minutes or until internal temperature is 145 degrees. Remove from oven; tent with foil and let stand 3 minutes. Cut into slices. Serve with brown rice tossed with thinly sliced green onions and chopped cilantro. Add snow peas and chopped red bell pepper drizzled with sesame oil. Add a romaine salad and whole-grain bread. Make or buy apple turnovers for dessert.
Plan ahead: Save enough pork for Monday.
MONDAY: Use the leftover pork for Pork Tacos. Warm the pork and chop. To warmed corn tortillas, add the pork, fresh chopped cilantro, salsa and sliced avocados. Serve with canned pinto beans and salad greens. Try pears for a light dessert.
TUESDAY: Take it easy tonight and serve Chicken Stuffed Avocados. Stuff each avocado half with about 1/3 cup deli chicken salad; garnish with paprika. Serve tomato wedges and hard-cooked egg slices on the side. Add whole-grain rolls. Banana pudding is an easy dessert.
WEDNESDAY: The kids won't be able to resist Shepherd-Style Pie (see recipe) with its creamy mashed potato and cheese topping. Serve with green beans and bread sticks. Slice kiwi for dessert.
Plan ahead: Prepare Thursday's baked pasta tonight.
THURSDAY: Tonight's Italian Baked Pasta (see recipe) should be ready to go in the oven. Serve the no-meat pasta casserole with a spinach salad and garlic bread. Peaches are good for dessert.
FRIDAY: Chicken and Black Bean Chili is easy and good. Place 2 pounds trimmed boneless, skinless chicken thighs in a 4-quart or larger slow cooker. Sprinkle chicken with 1 packet ranch dressing mix. Add 2 (15-ounce) cans black beans (rinsed), 1 (15-ounce) can cannellini beans (rinsed), 1 (11-ounce) can whole kernel corn (rinsed), 1 (10-ounce) can Ro-Tel tomatoes (lightly drained), 1 cup chunky salsa and 2 cups unsalted chicken broth. Cover and cook 6 hours on low. If too thick, add more broth. Shred the chicken and spoon the chili over brown rice and garnish with sour cream and chopped cilantro. Serve with mixed greens and cornbread (from a mix). Plums are an easy dessert.
SATURDAY: "Yum, yum!" was the response from our guests when they tasted Shrimp With Penne Pasta, Spinach and Nutmeg (see recipe). Serve the flavorful pasta with an Italian salad and whole-grain bread. Buy Key lime pie for dessert.
THE RECIPES
Shepherd-Style Pie
1 (22-ounce) package frozen mashed potatoes PLUS ingredients listed on package
1/2 pound lean ground beef
1/2 pound ground turkey breast
1 medium onion, chopped
1 cup frozen green peas and sliced carrots, thawed
2 tablespoons all-purpose flour
1 teaspoon coarse salt, divided use
1/2 teaspoon pepper, divided use
1 cup beef broth
1 egg, lightly beaten
1/2 cup shredded cheddar cheese
Prepare potatoes according to package directions; set aside. Heat oven to 350 degrees.
Meanwhile, cook beef, turkey and onion in a large skillet for 6 to 8 minutes, or until meat is no longer pink. Drain and return to skillet; add peas and carrots. Stir in flour, 1/2 teaspoon salt and 1/4 teaspoon pepper. Add broth and cook, stirring constantly, 3 minutes or until slightly thickened.
Spoon into an 11-by-7-inch baking dish coated with cooking spray. Mix together potatoes, egg and remaining salt and pepper. Spoon over beef mixture. Bake 25 minutes; sprinkle with cheese and bake 5 more minutes.
Makes 6 servings.
Nutrition information: Each serving (prepared with skim milk, less-sodium beef broth and reduced-fat cheese) contains approximately 351 calories, 27 g protein, 10 g fat, 38 g carbohydrate, 89 mg cholesterol, 817 mg sodium and 3 g fiber.
Carbohydrate choices: 21/2.
Italian Baked Pasta
2 (25- to 28-ounce) jars marinara sauce
1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, undrained
2 teaspoons dried Italian seasoning
1 pound multigrain penne pasta, uncooked
1 (8-ounce) package sliced crimini mushrooms
1 (8-ounce) package Neufchatel cream cheese, softened
1/2 cup sour cream
1 cup shredded part-skim mozzarella cheese
In a large bowl, combine marinara sauce, tomatoes with juice, Italian seasoning, uncooked pasta and mushrooms.
In a separate bowl, beat cream cheese and sour cream with an electric mixer on low speed until smooth. Spread half the pasta mixture in a 9-by-13-inch baking dish coated with cooking spray; spread the cream cheese mixture evenly over pasta mixture. Top with remaining pasta mixture; sprinkle with mozzarella cheese. Cover and refrigerate 24 hours.
Heat oven to 350 degrees. Cover with nonstick foil and bake 50 minutes. Uncover and bake an additional 10 minutes or until bubbly and cheese is browned.
Makes 10 servings.
Nutrition information: Each serving (prepared with reduced sodium marinara and fat-free sour cream) contains approximately 319 calories, 15 g protein, 11 g fat, 43 g carbohydrate, 30 mg cholesterol, 408 mg sodium and 5 g fiber.
Carbohydrate choices: 3.
Shrimp With Penne Pasta, Spinach and Nutmeg
12 ounces multigrain penne pasta
1 (10-ounce) package fresh baby spinach
1 tablespoon butter, divided use
1 1/2 pounds large uncooked shrimp, peeled and deveined
1/2 teaspoon coarse salt, divided use
21/2 cups chopped sweet onion
1 cup unsalted vegetable broth
1/4 cup dry vermouth
1 teaspoon lemon zest (yellow part only)
1/2 cup Neufchatel cream cheese
1/2 teaspoon grated nutmeg
1/4 teaspoon freshly ground black pepper
Cook pasta according to package directions; drain well. Return to pan and add spinach; toss well until spinach wilts.
In a large skillet, melt half of the butter on medium-high. Add shrimp. Sprinkle with 1/4 teaspoon salt; cook 3 minutes or until shrimp are opaque. Remove shrimp from skillet and cover; set aside.
Melt remaining butter in skillet over medium heat. Add onion; cook 10 minutes or until softened, stirring often. Stir in broth, vermouth and zest. Increase heat to medium-high; cook 8 minutes or until mixture begins to thicken. Reduce heat to medium. Add cream cheese; stir until well-blended. Stir in remaining salt, nutmeg and pepper; remove from heat. Add shrimp and onion mixture to pasta mixture; toss to combine. Serve immediately.
Makes 6 servings.
Nutrition information: Each serving contains approximately 411 calories, 36 g protein, 8 g fat, 49 g carbohydrate, 201 mg cholesterol, 530 mg sodium and 6 g fiber.
Carbohydrate choices: 3.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
Food on 09/28/2016