Thinking ahead to your next few meals? Here are some main dishes, sides and desserts to try.
Thinking ahead to your next few meals? Here are some main dishes, desserts and sides to try.
Lemon Yogurt Pound Cake
Servings: 16 slices
Preparation time: 20 minutes
Cooking time: 1 hour, 5 minutes; cooling: 1 hour in pan; 1 hour on plate
INGREDIENTS
2 1/2 cups flour, plus more for dusting
3 cups granulated sugar, divided
1 cup softened butter
2 tablespoons lemon zest (yellow part only) (3 to 4 lemons)
6 tablespoons fresh lemon juice, divided (about 3 lemons)
6 eggs
1 tablespoon regular table salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 cup plain Greek-style yogurt
3/4 cup powdered sugar
Heat oven to 325 degrees.
Lightly coat a 12-cup Bundt pan with cooking spray; sprinkle with flour, shaking off extra. Chill.
With an electric mixer, beat together granulated sugar, butter and zest at medium speed 4 to 5 minutes or until fluffy. Add 1/4 cup lemon juice; beat until blended. Add eggs, 1 at a time, beating just until yellow disappears.
In a medium bowl, whisk together flour, salt, baking soda and baking powder. Add to butter mixture alternately with yogurt, beginning and ending with flour mixture. Beat at low speed just until blended after each addition.
Pour batter into prepared pan. Bake 1 hour and 5 minutes or until a long wooden pick inserted in center comes out clean.
Cool cake in pan on wire rack 1 hour. Transfer cake to plate and invert; cool completely about 1 hour.
In a small bowl, whisk together powdered sugar and remaining 2 tablespoons juice until smooth. Drizzle glaze over cake. (Adapted from “Cabot Creamery Cookbook,” Oxmoor House.)
Per serving: 378 calories, 6 grams protein, 14 grams fat (32 percent calories from fat), 7.9 grams saturated fat, 60 grams carbohydrate, 101 milligrams cholesterol, 622 milligrams sodium, 1 gram fiber. Carb count: 4.
International Vegetable Soup
Servings: About 12 cups
Preparation time: less than 15 minutes
Cooking time: 8 hours on low
INGREDIENTS
1 (15-ounce) can reduced-sodium black beans
1 (15-ounce) can pinto beans, rinsed
2 (14 1/2-ounce) cans diced tomatoes with green peppers, celery and onion, with juice
2 cups frozen or canned corn, rinsed
1 (14-ounce) can unsalted vegetable broth
2 medium red potatoes, cut into 3/4-inch pieces
1 cup frozen chopped onions
1 cup medium salsa
1 cup frozen green beans
In a 4-quart or larger slow cooker, combine black beans, pinto beans, tomatoes, corn, broth, potatoes, onions, salsa and green beans. Mix well.
Cover and cook on low 8 hours or until vegetables are tender. Thin with additional broth or water if desired.
Per cup: 152 calories, 6 grams protein, no fat (no calories from fat), no saturated fat, 32 grams carbohydrate, no cholesterol, 260 milligrams sodium, 6 grams fiber. Carb count: 2.
Scallops in Peanut Sauce
Servings: makes 4 servings
Preparation time: 15 minutes
Cooking time: 25 to 27 minutes
INGREDIENTS
1 1/2 cups shredded carrots
12 to 16 sea scallops (1 pound)
2 tablespoons teriyaki sauce
1/4 cup reduced-fat creamy peanut butter
1 teaspoon cornstarch
3/4 teaspoon coriander
1/8 teaspoon crushed red pepper
1 1/2 cups fresh snow peas
Sliced green onions for garnish
Roasted peanuts for garnish
Heat oven to 450 degrees.
On two 18-by-12-inch pieces of heavy-duty foil, divide carrots in an even layer; top each with half of scallops.
Combine teriyaki sauce, peanut butter, cornstarch, coriander and red pepper; blend until smooth. Spoon sauce evenly over scallops; arrange and divide snow peas on top of scallops in an even layer.
Double-fold foil to make a packet. Place packets in a rimmed baking pan.
Bake 25 to 27 minutes. Remove from oven.
Open packets away from your face to allow steam to escape. Arrange contents of both packets on one serving platter; garnish with green onions and peanuts. Serve immediately.
Per serving: 221 calories, 19 grams protein, 7 grams fat (27 percent calories from fat), 1.4 grams saturated fat, 21 grams carbohydrate, 27 milligrams cholesterol, 802 milligrams sodium, 3 grams fiber. Carb count: 1.5.
Spinach and Artichoke Crab Salad
In a large mixing bowl, combine 2 tablespoons sliced black olives and 1 (14-ounce) can quartered, water-packed artichokes.
Break apart 1 (8-ounce) package refrigerated imitation king crab meat and add to bowl. Add 1 (2-ounce) jar drained diced pimientos, 2 teaspoons Dijon mustard, 1 cup refrigerated spinach dip, and coarse salt and pepper to taste. Gently mix until well-blended.
Spoon onto a serving platter that has been covered with a bed of 4 to 6 cups fresh baby spinach. Garnish platter with 2 medium tomatoes cut into wedges and 4 quartered hard-cooked eggs.
Oven-Fried Barbecue Chicken
Heat oven to 400 degrees. Pour 1 1/2 cups buttermilk into large shallow dish. In a medium bowl, mix 1 1/2 cups flour, 1 teaspoon coarse salt and 1 teaspoon pepper.
Dip 4 thighs, 4 legs and 3 breasts (all bone-in and skinless) in buttermilk and drain excess liquid, then dip in flour, shaking off excess.
Coat both sides of chicken with cooking spray and place meaty side down in an ungreased 15-by-10-inch rimmed baking pan. Bake 40 to 45 minutes or until chicken is crisp and internal temperature is 165 degrees.
Meanwhile, mix 1/2 cup barbecue sauce and 2 tablespoons honey. Five minutes before chicken is done, brush with sauce.
Sloppy Jacques
In a large nonstick skillet, cook 1 pound lean ground beef 5 or 6 minutes or until no longer pink; drain.
Stir in 2 tablespoons flour; mix well. Add 1 (10 1/2-ounce) can condensed French onion soup.
Cook and stir over medium heat until bubbly. Continue cooking and stirring 2 more minutes or until sauce thickens. Spoon onto toasted whole-grain hamburger buns.
