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.
