Sunday
Autumn Pot Roast with Root Vegetables
Servings: 10
Ingredients
1 teaspoon dried oregano
1 clove garlic, minced
1/2 teaspoon coarse salt
1/2 teaspoon lemon pepper seasoning
1 (3- to 3 1/2-pound) boneless chuck roast
1 tablespoon canola oil
3/4 cup water
1 pound baby carrots
8 small red potatoes, halved
2 large parsnips, cut into 2- to 2 1/2-inch pieces
1 small leek, cut into 1 1/2-inch pieces
1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water
Directions
Combine oregano, garlic, salt and lemon pepper. Press onto roast. Heat oil in large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and parsnips; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove from pot; keep warm. Skim fat from cooking liquid. Return 2 cups liquid to pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly.
Plan ahead: Save 2 cups of beef for Monday; save some cobbler for Tuesday.
Monday
Pepper Beef Hash
Ingredients
1 tablespoon canola oil
2 cups chopped beef from Autumn Pot Roast
2 cups frozen hash browns
1 cup chopped red bell pepper
1/2 cup chopped onion
Salt and pepper
Directions
Heat canola oil in a large nonstick skillet on medium. Add beef and frozen hash browns, red bell pepper, onion, and salt and pepper to taste. Mix well. Cook, stirring occasionally, 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated.
Tuesday
Deviled Chicken Tenders
Ingredients
1/4 cup Dijon mustard
1/4 cup unsalted chicken broth
1 teaspoon Tabasco sauce
2 tablespoons chopped fresh basil (or 2 teaspoons dried)
Coarse salt
2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders
Directions
Heat oven to 400 degrees. Combine Dijon mustard, chicken broth, Tabasco sauce, basil and a dash of salt; mix well. Place chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through.
Serve with: Add O’Brien potatoes (from frozen), pickled beets and a baguette. Warm the leftover cobbler and top with vanilla ice cream for dessert.
Plan ahead: Save enough ice cream for Thursday.
Wednesday
Vegetable Lo Mein
Ingredients
12 ounces whole-grain or regular linguine
2 teaspoons canola oil
1 1/2 teaspoons minced garlic
1 1/2 teaspoons minced fresh ginger
1 (16-ounce) package frozen stir-fry vegetables, thawed
1 (3.5-ounce) bunch green onions cut into 1-inch pieces
1/2 cup stir-fry sauce
1/2 cup chopped cashews
Directions
Cook linguine according to directions. Meanwhile, heat canola oil in a large nonstick skillet. Add garlic and ginger; cook 30 seconds. Add stir-fry vegetables and green onions; stir-fry 3 minutes. Drain pasta; toss with vegetables, stir-fry sauce and cashews.
Serve with: A mixed green salad and crusty rolls. Try pears for a light dessert.
Thursday
Mediterranean-style Baked Chicken Tenders
Servings: 4
Ingredients
2 cups cornflakes
1/2 cup crumbled Greek feta cheese
1/4 cup freshly grated Parmesan cheese
1 teaspoon dried basil
1/4 teaspoon coarse salt
1 pound chicken breast tenders
Directions
Heat oven to 350 degrees. In a blender, combine cornflakes, both cheeses, basil and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in mixture. Place on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature reaches 165 degrees.
Serve with: Mashed potatoes, gravy, green beans and whole-gran rolls. For dessert, drizzle chocolate syrup over leftover ice cream.
Friday
Cajun Red Beans and Rice
Ingredients
1 tablespoon canola oil
1 chopped green bell pepper
1 medium chopped onion
3 cloves minced garlic
3 ribs chopped celery
1 pound reduced-fat sliced smoked sausage or andouille sausage
2 (16-ounce) cans rinsed red beans
3 tablespoons no-salt Cajun seasoning
Directions
Heat canola oil on medium in a large nonstick skillet. Cook green bell pepper, onion, garlic and celery for 6 to 8 minutes or until softened. Add smoked sausage or andouille sausage; cook 5 minutes. Add red beans and Cajun seasoning; simmer 5 minutes. Serve immediately over rice.
Serve with: Add an escarole salad and corn bread.Finish with a bowl of peaches.
Saturday
Tuna with Fresh Mango and Red Pepper Salsa
Servings: 4
Ingredients
1 large mango, peeled and finely chopped
1 medium red bell pepper, finely chopped
1 medium red onion, finely chopped
1/4 cup finely chopped cilantro
Juice of 1 lime
Coarse salt and black pepper to taste
4 (5- or 6-ounce) tuna steaks
Olive oil
Directions
To make the salsa, combine mango, bell pepper, onion, cilantro and lime juice. Season with salt and pepper; refrigerate at least 1 hour. Heat broiler. Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time. Serve with salsa. Note: If fish is 1 inch thick or less, place it 2 to 4 inches from heat; thicker fish should be placed 5 to 6 inches from broiler. Watch thinner cuts carefully to avoid overcooking.
Serve with: Couscous, a Bibb lettuce salad and sourdough bread. For dessert, have coconut cake.