Lamb Chops with Barley Salad and Tomato Dressing
Monday: Pile on good-tasting grains. This supercharged main-dish salad mixes high-fiber barley with vitamin-packed greens, red sweet pepper, and cucumber. Tomato vinaigrette adds delicious flavor.
Makes: 4 servings
Prep: 40 mins
Broil: 10 mins
Cook: 45 mins
Chimichurri-Stuffed Pork Loin
Tuesday: Use herbs for healthful flavor. Chopped parsley and cilantro rolled into this lean, boneless pork loin provides bold flavor without salt. Pineapple contributes vitamin C, while corn adds A.
Makes: 4 servings
Yield: 4 to 6 servings plus leftover meat
Prep: 40 mins
Grill: 1 hr
Stand: 10 mins
Vegetable Bowls with Lime-Yogurt Dressing
Wednesday: Put a rainbow on the plate. This crunchy main course salad features sweet potatoes, tomatoes, avocados, black beans, and a zippy lime-yogurt dressing. Serve it in an edible bowl of crisp, fresh savoy cabbage
Makes: 4 servings
Prep: 20 mins
Cook: 10 mins
Creamy Lemon-Dill Tuna Salad
Thursday: Add a can to the plan. This no-cook, healthful salad has a good supply of protein, fiber, and vitamin C. Convenient ingredients such as canned tuna and chickpeas make it quick to fix.
Makes: 6 servings
Start to Finish: 20 mins
Chilled Cucumber-Chickpea Soup
Friday : Put the freeze on fat. This main-course soup is so thick and rich it seems loaded with cream. But instead of high-fat dairy, a handful of ice cubes is blended in before serving -- thickening the mix of chopped shrimp, chickpeas, and spices.
Makes: 4 servings
Start to Finish: 25 mins
Spiced Beef Kabobs with Mashed Carrots
Saturday: Do more with less. Discover how bold flavor can make up for pared-down portion size (20 percent!). These beef skewers are marinated in red pepper, soy, and brown sugar.
Makes: 4 servings
Prep: 30 mins
Marinate: 4 hrs to 24 hrs
Grill: 10 mins
Plum-Berry Whole Wheat Tarts
Sunday: Reach for whole wheat. Plums and blackberries bake together in a sturdy yet tender crust that uses half the butter of a conventional recipe. Goat cheese crumbled on top adds tangy richness as it melts.
Makes: 6 servings
Prep: 25 mins
Chill: 1 hr
Cool: 30 mins
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