Menu planner: Lemon-herb beef with pot roast

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

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Lemon-herb beef with pot roast.

Cattlemen’s Beef Board

Lemon-herb beef pot roast

Heat 1 tablespoon olive oil in a Dutch oven on medium.

Combine 2 teaspoons lemon pepper, 2 teaspoons minced garlic and 1 teaspoon dried basil; press onto a 2 1/2- to 3 1/2-pound beef shoulder roast. Brown on all sides; pour off drippings.

Add 1 cup water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add 2 cups baby carrots, 1 pound small red potatoes (halved) and 1 medium onion (cut into 6 wedges). Continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender.

Remove roast and vegetables; keep warm. Skim fat from liquid. Stir in 2 tablespoons cornstarch dissolved in 2 tablespoons water. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.

Add a green salad with shiitake mushrooms and whole-grain rolls.

Linguine with zucchini and fresh mint

Makes 6 servings

Preparation time: 10 minutes

Cooking time: about 5 minutes, plus pasta

INGREDIENTS

12 ounces linguine

2 1/2 tablespoons olive oil, divided

1 teaspoon butter

2 pounds (about 8 cups) fresh zucchini, halved lengthwise and cut into 1/4-inch slices

4 cloves garlic, minced

1/4 cup chopped fresh mint

1/2 teaspoon coarse salt

3/4 teaspoon freshly ground pepper, divided

1/4 cup freshly grated parmesan cheese

Cook linguine according to package directions; drain and toss with 1 tablespoon olive oil. In a large nonstick skillet, melt butter over medium-high heat. Add zucchini and garlic; cook 4 minutes or until softened. Stir in mint, salt and 1/4 teaspoon pepper. Combine zucchini mixture with cooked pasta and remaining olive oil; toss to coat. Sprinkle with cheese and remaining pepper.

Per serving: 311 calories, 11 grams protein, 9 grams fat (25% calories from fat), 2 grams saturated fat, 48 grams carbohydrate, 5 milligrams cholesterol, 235 milligrams sodium, 3 grams fiber.

Carb choices: 3.

Lentil soup

Makes 6 servings

Preparation time: 15 minutes

Cooking time: about 45 minutes

INGREDIENTS

2 tablespoons extra-virgin olive oil

1/2 cup chopped onion

1/2 cup finely chopped carrots

1/2 cup finely chopped celery

2 cloves garlic, minced

5 1/2 cups water

1 1/2 cups dried lentils, rinsed and picked over

2 tablespoons to 1/4 cup chopped fresh dill, divided

2 bay leaves

1 teaspoon crushed red pepper

1 (8-ounce) can no-salt-added tomato sauce

1 tablespoon balsamic vinegar

3/4 teaspoon coarse salt

1/4 teaspoon freshly ground black pepper

3/4 cup (3 ounces) crumbled Greek feta cheese

In a Dutch oven, heat oil on medium. Add onion, carrot, celery and garlic; cook 10 minutes or until vegetables are tender, stirring frequently. Add water, lentils, 1 tablespoon dill, bay leaves, red pepper and tomato sauce. Bring to a boil; reduce heat and simmer 30 minutes or until lentils are tender. Stir in remaining dill, vinegar, salt and black pepper; discard bay leaves. Sprinkle with cheese and serve.

Per serving: 268 calories, 18 grams protein, 6 grams fat (20% calories from fat), 1.7 grams saturated fat, 39 grams carbohydrate, 5 milligrams cholesterol, 454 milligrams sodium, 8 grams fiber.

Carb choices: 2.5.

Shrimp with edamame succotash

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 20 minutes

INGREDIENTS

1 1/2 cups edamame (frozen, blanched and shelled) (see NOTE)

3 slices bacon

1/2 cup chopped celery

1/4 cup chopped red onion

3 cloves garlic, minced

1 to 2 jalapeno peppers, split lengthwise, seeded and cut crosswise into thin strips

2 cups frozen or fresh corn

3 tablespoons dry white wine

1 pound medium shrimp, peeled and deveined

1/2 teaspoon coarse salt

1/4 teaspoon freshly ground black pepper

2 tablespoons chopped flatleaf parsley

Cook edamame according to package directions; drain. In a large nonstick skillet on medium-high, cook bacon until crisp. Remove bacon from pan, crumble and set aside; reserve 1 tablespoon drippings in pan. Reduce heat to medium; add celery, onion, garlic and jalapeno peppers to pan. Cook 2 minutes, stirring frequently. Stir in edamame, corn and wine; cook 4 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are opaque throughout, stirring frequently. Remove from heat. Stir in salt and pepper; sprinkle with bacon and parsley.

NOTE: If you can’t find edamame (green soybeans) with other frozen vegetables, look in the frozen health food section of your market.

Per serving: 329 calories, 27 grams protein, 13 grams fat (34% calories from fat), 3 grams saturated fat, 28 grams carbohydrate, 139 milligrams cholesterol, 622 milligrams sodium, 6 grams fiber.

Carb choices: 2.

Beef and broccoli slaw wraps

Using the leftover beef, shred 2 cups of the beef and combine with 3 cups packaged broccoli slaw mix and 1/4 cup hoisin sauce; mix well. Spoon onto warmed whole-grain tortillas; roll, halve and serve.

Heat the leftover vegetables to serve alongside. Add mixed greens.

Creamy-greeny wagon wheel pasta

Warm 1 (10 1/4-ounce) can condensed less-fat less-sodium cream of mushroom soup and 3/4 cup 1% milk over low heat. Stir in 2 cups frozen tiny green peas (thawed); cook 5 minutes. Toss soup with cooked wagon wheel (or rotini) pasta.

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