Menu planner: Tasty meatball subs offer an inexpensive treat

Meatball subs

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 20 minutes

INGREDIENTS

1 pound 96% lean ground beef

1/4 cup seasoned dry bread crumbs

2 egg whites or 1 egg, beaten

2 tablespoons water

1/4 teaspoon coarse salt

1/8 teaspoon pepper

2 cups red pasta sauce

4 crusty Italian bread rolls (5 to 6 inches each)

4 tablespoons giardiniera, drained (optional)

Heat oven to 400 degrees. Combine ground beef, bread crumbs, egg, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into 12 (2-inch) meatballs. Place on rack in broiler pan coated with cooking spray. Bake 18 to 20 minutes. Heat pasta sauce according to directions in medium saucepan. Add hot cooked meatballs to sauce; stir to coat evenly. Divide meatballs and sauce evenly among split rolls. Top each with giardiniera, if desired.

Per serving: 472 calories, 37 grams protein, 11 grams fat (22 percent calories from fat), 3.5 grams saturated fat, 55 grams carbohydrate, 109 milligrams cholesterol, 921 milligrams sodium, 4 grams fiber.

Carb choices: 4.

Honey-lemon rack of lamb

Makes 4 to 5 servings (each 3 ounces cooked weight)

Preparation time: 15 minutes

Cooking time: 30 minutes; standing time: 5 to 10 minutes

INGREDIENTS

2 to 2 1/2 pounds well-trimmed lamb rib roasts

2 cloves garlic, sliced

1/3 cup honey

1/4 cup packed light brown sugar

1/4 cup fresh lemon juice

1/8 teaspoon garlic powder

1/4 teaspoon coarse salt

1 teaspoon lemon zest (yellow part only)

1 tablespoon chopped fresh mint

1/4 cup finely chopped walnuts

Heat oven to 350 degrees. Cut 1-inch-deep slits in lamb; insert garlic slices. Place lamb in shallow roasting pan. In a small saucepan, combine honey, brown sugar, lemon juice, garlic powder and salt; cook over low heat until bubbly, stirring until sugar dissolves. Remove from heat; stir in lemon zest, mint and walnuts. Spoon glaze over lamb. Bake 30 minutes or until internal temperature reaches 135 degrees; baste occasionally. Remove from oven; let stand 5 to 10 minutes. Slice and serve.

Per serving: 356 calories, 21 grams protein, 14 grams fat (34 percent calories from fat), 3.7 grams saturated fat, 39 grams carbohydrate, 64 milligrams cholesterol, 197 milligrams sodium, 1 gram fiber.

Carb choices: 2.5.

Cheesy pasta with mushrooms

Servings: makes 5 servings

Preparation time: 10 minutes

Cooking time: less than 15 minutes, plus pasta

INGREDIENTS

12 ounces bow-tie pasta

1 tablespoon olive oil

1 pound assorted or white fresh mushrooms, sliced

1/2 teaspoon coarse salt

1/4 teaspoon pepper

1 cup no-salt-added vegetable broth

1 (4-ounce) package garlic-and-herb spreadable cheese

Chopped fresh parsley for garnish

Cook pasta according to directions. Meanwhile, in a large nonstick skillet, heat olive oil on medium-high. Add mushrooms; sprinkle with salt and pepper. Cook 8 minutes or until lightly browned, stirring occasionally. Stir in broth and cheese; heat through, stirring to combine. Drain pasta. Add pasta to sauce and toss to mix. Garnish with parsley.

Per serving: 350 calories, 13 grams protein, 8 grams fat (20 percent calories from fat), 3 grams saturated fat, 57 grams carbohydrate, 16 milligrams cholesterol, 356 milligrams sodium, 3 grams fiber.

Carb choices: 4.

Penne casserole

Heat oven to 350 degrees. Cook 4 cups penne (or another shape) pasta according to directions; drain. Meanwhile, cook 1/2 pound bulk Italian sausage 4 minutes on medium or until no longer pink; drain. In a 2 1/2-quart casserole dish, mix cooked pasta, cooked sausage, 3 cups no-salt-added red pasta sauce, 1 (4-ounce) can drained sliced mushrooms and 1/4 cup canned sliced black olives. Cover and bake about 30 minutes or until hot and bubbly. Sprinkle with 1/2 cup shredded part-skim mozzarella. Bake uncovered 5 minutes or until cheese melts.

Broiled tandoori chicken

Combine 1 cup fat-free plain yogurt, 1/4 cup fresh lime juice, 2 tablespoons canola oil, 4 cloves minced garlic, 2 tablespoons finely chopped fresh ginger, 1 teaspoon curry powder, 1 teaspoon coarse salt, 1/2 teaspoon cumin, 1/2 teaspoon ground mustard, 1/2 teaspoon cayenne pepper, 1/2 teaspoon black pepper and 1/4 teaspoon turmeric; mix well. Place 4 boneless skinless chicken breast halves in a glass baking dish; pour marinade over chicken. Cover and refrigerate 2 hours to overnight; turn occasionally. Heat broiler. Remove chicken and discard marinade; broil 6 to 8 minutes per side or until chicken is golden-brown and no longer pink on the inside. Serve with basmati rice, steamed carrots a Boston lettuce salad and naan.