Lemon-herb roasted cod with crispy garlic potatoes

Makes 4 servings

Preparation time: quarter-hour

Cooking time: about half-hour


3 tablespoons extra-virgin olive oil, divided

1 1/2 kilos russet potatoes, unpeeled, sliced into 1/4-inch rounds

3 cloves garlic, minced

3/4 teaspoon coarse salt, divided

1/2 teaspoon pepper, divided

4 (6-to 8-ounce) skinless cod fillets, 1 inch thick

3 tablespoons unsalted butter, lower into 1/4-inch items

4 sprigs contemporary thyme

4 skinny lemon slices

Alter oven rack to lower-middle place and warmth oven to 425 levels. Brush rimmed baking sheet with 1 tablespoon oil. In a big bowl, mix potatoes, garlic, remaining oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Cowl; microwave on excessive (100% energy) 12 to 14 minutes or till potatoes are simply tender. Stack potatoes in a shingle sample in 4 rectangular piles that measure roughly 4 by 6 inches on ready sheet. Pat cod dry with paper towels, sprinkle with remaining salt and pepper and lay 1 fillet, skinned facet down, on every potato pile. Place butter, thyme sprig and 1 lemon slice on high. Roast 15 to 18 minutes or till fish flakes aside when gently prodded with paring knife and inside temperature is 135 levels. Slide spatula beneath potatoes and cod to softly switch to particular person plates and serve.

Per serving: 411 energy, 34 grams protein, 17 grams fats (37% energy from fats), 6.6 grams saturated fats, 31 grams carbohydrate, 96 milligrams ldl cholesterol, 464 milligrams sodium, 4 grams fiber.

Carb depend: 2.

Pork goulash

Makes 8 servings

Preparation time: about 10 minutes

Cooking time: 6 to eight hours


2 kilos well-trimmed boneless pork shoulder or loin, lower into bite-size chunks

1 (14.5-ounce) can fire-roasted diced tomatoes, with liquid

1 (1.1-ounce) packet beef-onion soup combine

2 tablespoons paprika

2 teaspoons minced garlic

1 teaspoon caraway seeds

1 cup reduced-fat bitter cream

1/4 cup chopped contemporary dill

In a 4-quart or bigger sluggish cooker, place pork. Add tomatoes, soup combine, paprika, garlic and caraway seeds. Cowl and cook dinner on low 7 to eight hours or till pork is tender. Stir in bitter cream and high every serving with dill.

Per serving: 243 energy, 27 grams protein, 10 grams fats (38% energy from fats), 4.3 grams saturated fats, 9 grams carbohydrate, 88 milligrams ldl cholesterol, 509 milligrams sodium, 2 grams fiber.

Carb depend: 0.5.

Diego’s meatball mountain vary

Makes 6 servings

Preparation time: 20 minutes

Cooking time: Lower than 25 minutes, plus pasta


1 egg, evenly overwhelmed

3 tablespoons finely chopped onion

2 tablespoons dry breadcrumbs

1 tablespoon plus 1/4 cup freshly grated Parmesan cheese, divided

1/2 teaspoon Italian seasoning

1/4 teaspoon coarse salt

1/2 cup cooked brown rice

3/4 pound 95% lean floor beef

2 1/2 cups meatless pasta sauce

8 ounces whole-grain spaghetti

1 to 2 cups massive contemporary broccoli florets, cooked

Warmth oven to 350 levels. Coat a 2 1/2-quart rectangular baking dish with cooking spray. In a big bowl, mix egg, onion, breadcrumbs, 1 tablespoon Parmesan, Italian seasoning and salt. Add rice and beef; combine properly. On a chunk of waxed paper, flatten meat combination right into a 1-inch-thick sq.. Lower the sq. right into a grid to make 20 equal items. (Children can assist right here:) Roll every bit right into a meatball. Organize in ready dish and bake about quarter-hour, or till inside temperature reaches 165 levels.

In the meantime, in a big saucepan, warmth pasta sauce on low. Switch cooked meatballs to sauce and wipe out baking dish. Cook dinner spaghetti in keeping with instructions; drain. Switch spaghetti to baking dish. Add about 1/2 cup sauce with out meatballs; toss to coat. Organize remaining sauce and the meatballs on spaghetti in middle of dish. (Children can assist right here:) Organize broccoli round edge to appear like timber. Loosely cowl with nonstick foil and bake 5 minutes. High with remaining cheese and serve.

NOTE: Lower broccoli into smaller items earlier than serving.

Per serving: 325 energy, 22 grams protein, 7 grams fats (18% energy from fats), 2.1 grams saturated fats, 44 grams carbohydrate, 66 milligrams ldl cholesterol, 449 milligrams sodium, 7 grams fiber.

Carb depend: 3.

Spicy Thai rooster salad

In a big bowl, mix 2 cups chopped cooked rooster, 3 cups cooked brown rice, 6 cups coleslaw combine and 1/4 cup chopped cilantro. In medium bowl, whisk collectively 1 1/4 cups Thai peanut sauce (bottled), 1/4 cup canola oil and 1/4 cup water. Add to rice combination and toss to coat. Garnish with 1/2 cup coarsely chopped dry roasted peanuts and serve.

Penne with bean sauce

Cook dinner a 10-ounce package deal of frozen chopped spinach. Stir in 1 (16-ounce) can rinsed reduced-sodium cannellini beans and a pair of cups no-salt-added or common marinara sauce. Warmth by means of and stir into any cooked pasta. Serve with a lettuce wedge and garlic bread.

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