Cranberry-Port Pot Roast
1 beef eye of the round or rump roast (3 1/2 to 4 Ib.)
1 tablespoon salad oil
1 can (14 1/2 oz.) regular-strength beef broth
1 3/4 cups port
1/3 cup firmly packed brown sugar
2 packages (10 oz. each) frozen petite onions
2 cups fresh or frozen cranberries
6 cups hot cooked egg noodles
2 tablespoons cornstarch
Salt and pepper
Rinse meat, pat dry, and rub with oil. Place in a 10- by 14-inch roasting pan. Bake in a 450° oven until meat is well
browned, about 45 minutes; turn often. Add broth and port. Cover tightly; reduce oven to 400° and bake l’/2 hours.
Mix sugar and onions into pan; cover and bake 1 hour. Add cranberries; cover and bake until meat is tender when pierced, about 30 minutes longer.
Put meat and noodles on a platter. With a slotted spoon, ladle onions and berries onto noodles; keep warm. Skim fat from pan juices. Mix cornstarch with 3 tablespoons water. Bring pan juices to boiling over high heat. Stirring, add cornstarch mixture until sauce is as thick as you like. Pour sauce into a small bowl; serve with meat and noodles. Garnish with parsley sprigs. Add salt and pepper to taste. Serves 10 to 12.
Per serving: 363 cal (20 percent from fat); 33 g protein; 8.0 g fat (2.3 g sat.); 38 g carbo.; 87 mg sodium; 98 rag chol.
Wholesome Lentil Soup
1 package (12 oz. or 2 cups) lentils
2 large (about 1/4 Ib. total) onions, chopped
6 cups regular-strength chicken broth
4 cups water
2 pounds carrots, thinly sliced
2 cups sliced celery
1 can (28 oz.) Italian-style tomatoes
2 teaspoons each dried basil leaves and dried thyme leaves
3 dried bay leaves
1 teaspoon each fennel seed and pepper
Sort lentils for debris; rinse and drain lentils.
In an 8- to 10-quart pan over high heat, boil onions with 1/2 cup broth until liquid evaporates and onions begin to brown. Add remaining broth; stir to free browned bits. Add lentils, water, carrots, celery, tomatoes and their liquid, basil, thyme, bay, fennel seed, and pepper.
Cover, bring to a boil, and simmer until lentils are soft to bite, about 1 hour. Serve, or if making ahead, let soup cool, cover, and chill up to 3 days. Makes about 5 quarts; serves 10 to 12.
Per serving: 185 cal. (6.3 percent from fat); 11 g protein: 1.3 ff fat (0.3 a sat); 34 g carbo.; 279 mg sodium; 0 mg chol.
Baked Zucchini with Mushrooms
1 pound mushrooms, rinsed
1 medium-size (about 6 oz.) onion
About l/3 cups regular-strength chicken broth
3 large eggs
4 large (about 2 Ib. total) zucchini, ends trimmed, shredded
1/2 cup fine dried bread crumbs !4 cup grated parmesan cheese
1/2 teaspoon each dried oregano leaves and pepper
2 tablespoons minced green onion
Thinly slice mushrooms and chop onion; combine in a 10- to 12-inch frying pan with l/i cup water. Stir often on high heat until liquid evaporates and browned bits stick to pan. To deglaze pan, add l/3 cup broth; stir browned bits free. Boil dry and stir often until onion begins to brown. Repeat deglazing step until onion is golden brown, 2 or 3 more times, using 1A cup broth each time.
In a bowl, beat eggs to blend; stir in zucchini, crumbs, cheese, oregano, pepper, and mushroom mixture. Pour into a buttered, 10- by 12-inch shallow oval casserole (or 9- by 13-in. rectangle). Bake in a 325° oven until mixture is set in center when shaken, about 45 minutes; top with green onion. Serves 8.
Per serving: 106 cal. (30 percent from fat); 7.1 g protein; 3.5 g fat (1.2 g sat.); 13 g carbo.; 129 rag sodium; 82 mg chol.