Pot roast soup
Makes 6 servings
Preparation time: 15 minutes
Cooking time: 5 to 6 hours on high; 8 to 9 hours on low
INGREDIENTS
1 (2- to 2 1/2-pound) boneless beef shoulder roast
2 cups chopped onions
1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, undrained
1 cup frozen hash brown potatoes (cubes)
1 cup lower-sodium beef broth
1 tablespoon minced garlic
1 teaspoon dried thyme leaves
1/4 teaspoon each coarse salt and pepper
2 cups broccoli slaw
1/2 cup frozen peas
Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and pepper. Cover and cook on high 5 to 6 hours, or on low 8 to 9 hours, or until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes.
Per serving: 277 calories, 37 grams protein, 6 grams fat, (20% calories from fat), 2.5 grams saturated fat, 19 grams carbohydrate, 98 milligrams cholesterol, 455 milligrams sodium, 4 grams fiber.
Carb count: 1.
Spicy baked potatoes
Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes
INGREDIENTS
4 (6- to 8-ounce) baking potatoes
1 teaspoon canola oil
1 medium coarsely chopped onion
1 large coarsely chopped green or red bell pepper
1 teaspoon minced garlic
1 (15- to 16-ounce) can chili beans in spicy sauce, undrained
1 tablespoon Worcestershire sauce
1/2 teaspoon minced pickled jalapeno pepper, if desired
1 cup shredded Monterey Jack cheese
Reduced-fat sour cream for garnish
Scrub and pierce potatoes with a fork. Microwave on triple-folded, white paper towels on high for 6 minutes per pound (see note); wrap in fresh paper towels, then terry towel, and let stand 5 minutes. Meanwhile, heat oil on medium in a large, nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans and sauce, Worcestershire sauce and jalapeno pepper if desired. Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.
Note: Use paper towels to absorb moisture; wrap potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.
Per serving: 389 calories, 16 grams protein, 10 grams fat, (23% calories from fat), 5.6 grams saturated fat, 59 grams carbohydrate, 25 milligrams cholesterol, 645 milligrams sodium, 9 grams fiber.
Carb count: 4.
Tilapia fillets with capers and almonds
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 10 minutes
INGREDIENTS
3/4 cup flour
Coarse salt and freshly ground pepper
1 1/2 pounds tilapia (or flounder)
2 tablespoons butter, divided
2 teaspoons olive oil, divided
1/4 cup slivered almonds
1/4 cup drained capers
1 lemon sliced paper-thin
Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour, shaking off the excess; transfer to a plate. In a large, nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.
Per serving: 335 calories, 38 grams protein, 15 grams fat (38% calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 390 milligrams sodium, 2 grams fiber.
Carb count: 1.
Baked turkey breast
Alongside, pear almond couscous is perfect. In a medium saucepan, combine 1 (14-ounce) can unsalted chicken broth, 1/4 cup golden raisins and 1/4 teaspoon each of coarse salt, cumin and pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained pear halves (chopped), 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving. Add fresh (if available) green beans and dinner rolls to round out the meal.
Toasty tomatoes and turkey
Heat oven to 375 degrees. Combine 1 cup cooked (leftover) shredded turkey, 2 (14 1/2-ounce) cans undrained tomatoes with chilies, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated Parmesan cheese and bake 10 minutes or until cheese begins to brown. Serve with a spinach salad and whole-grain rolls. Slice the leftover cake for dessert and skip the icing.