clock menu more-arrow no yes

Filed under:

Menu planner: You’ll want seconds of Greek shrimp with feta

Thinking ahead to your next few meals? Here are some main dishes and sides to try.

Greek shrimp with feta
William Morrow

Greek shrimp with feta

Servings: 4

Preparation time: 15 minutes

Cooking time: less than 30 minutes

INGREDIENTS

1 pound baking potatoes cut into 1 1/2-inch chunks

3 tablespoons extra-virgin olive oil, divided

3/4 teaspoon coarse salt, divided

1/2 teaspoon ground black pepper, divided

5 cups broccoli florets (about 1 pound)

1 1/2 pounds peeled and deveined shrimp (24 to 30 individual shrimp)

1 clove garlic, grated

1 tablespoon fresh lemon juice

1 teaspoon dried oregano

1/4 cup crumbled feta cheese

Heat oven to 450 degrees. Coat a sheet pan with cooking spray. In a large bowl, combine potatoes with 1 tablespoon of oil. Toss with 1/4 teaspoon salt and 1/4 teaspoon pepper. Spread potatoes on sheet pan in a single layer; roast 15 minutes. Meanwhile, combine broccoli and 1 tablespoon oil in same bowl. Toss with 1/4 teaspoon salt and 1/8 teaspoon pepper. Remove pan from oven, turn potatoes and slide to one side of pan. Add broccoli and roast 15 minutes. While vegetables cook, combine shrimp, remaining oil, garlic, lemon juice, oregano and remaining salt and pepper. Slide broccoli to side of pan; add shrimp. Roast 5 to 7 minutes or until shrimp are pink and cooked through. Remove from oven; sprinkle with feta cheese and serve. (Adapted from “Hero Dinners” by Marge Perry and David Bonom; William Morrow.)

Per serving: 389 calories, 41 grams protein, 14 grams fat (30 percent calories from fat), 3.1 grams saturated fat, 29 grams carbohydrate, 282 milligrams cholesterol, 712 milligrams sodium, 6 grams fiber. Carb count: 2.

Baked lamb chops

Servings: 9

Preparation time: 15 minutes

Cooking time: 45 minutes

INGREDIENTS

1 tablespoon flour

1/2 teaspoon coarse salt

1/4 teaspoon black pepper

18 (2- to 3-ounce) lamb rib chops

1 (1-ounce) package onion soup mix

1 medium red bell pepper, cut into strips

8 ounces sliced fresh mushrooms

1 cup mild salsa

1 tablespoon Worcestershire sauce

Heat oven to 375 degrees. Combine flour, salt and pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough room for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.

Per serving: 163 calories, 20 grams protein, 6 grams fat (36 percent calories from fat), 2.3 grams saturated fat, 6 grams carbohydrate, 58 milligrams cholesterol, 472 milligrams sodium, 1 gram fiber. Carb count: 0.5.

Chicken-corn chowder olé

Makes about 9 1/2 cups

Preparation time: 15 minutes

Cooking time: less than 25 minutes

INGREDIENTS

1 teaspoon butter

1 small onion, chopped

2 pounds red potatoes, cut into 1/2-inch cubes

2 cloves garlic, minced

2 cups 2% milk

1 cup shredded Monterey jack cheese

2 (10- to 12-ounce) cans chicken breast with liquid

2 (14 3/4-ounce) cans cream-style corn

1 (4-ounce) can chopped green chilies with liquid

1/2 teaspoon hot sauce

1/4 teaspoon coarse salt

1 teaspoon cumin

2 tablespoons chopped fresh cilantro

Combine butter, onion, potatoes and garlic; cover and microwave on high (100% power) 6 minutes or until softened. Spoon into a Dutch oven and add milk, cheese, chicken with liquid, corn, chilies with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro and serve immediately.

Per cup: 274 calories, 21 grams protein, 7 grams fat (22 percent calories from fat), 3 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 513 milligrams sodium, 4 grams fiber. Carb count: 2.5.

Cucumbers with mint sauce

Peel, halve, seed and slice the cucumbers. Combine 2 cups fat-free plain yogurt, 1/4 cup chopped fresh mint, and coarse salt and pepper to taste. Drizzle sauce over cucumbers and serve.

Cube steaks

Whisk together 1 egg and 3 tablespoons milk. Dip steaks into egg mixture and then into dry bread crumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. Drain on paper towels.

Black beans supreme

Heat 1 tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion and cook 8 minutes or until softened. Add 1 cup rice and 2 cups water and bring to a boil. Reduce heat and simmer 20 minutes. Add 1 (1.3-ounce) package sloppy Joe seasoning mix, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Garnish with reduced-fat sour cream and chopped cilantro.

Taco casserole

Heat oven to 400 degrees. Heat a large nonstick skillet on medium. Add 1 pound lean ground beef or ground turkey breast and cook 6 minutes or until no longer pink; drain. Stir in 1 (1 1/2-ounce) package lower-sodium taco seasoning mix, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce, and 1 (11-ounce) can rinsed no-salt-added whole kernel corn. Bring to a boil. Reduce heat and simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup 50% reduced-fat shredded cheddar cheese and 1 cup crushed tortilla chips. Bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes.