BETTER SPAGHETTI SAUCE

PG tested

Cook this sauce today and have options all week. This recipe rinses away saturated fat and loads up on hidden vegetables, which only you -- not your kids -- will know are there; it contains a healthy ratio of four to five times as much vegetables as meat.

Preparation time: 30 minutes

• 1 pound extra-lean ground beef
  
• 1 teaspoon canola oil
  
• 1 onion, grated
  
• 2 carrots, grated
  
• 1 green bell pepper, seeded, cored and grated
  
• 3 cloves garlic, minced
  
• 1 tablespoon Italian herb seasoning
  
• 1 teaspoon fennel seed (optional)
  
• 2 cups frozen mashed winter squash (or plain canned pumpkin, if squash is not available)
  
• 1 (26-ounce) can tomato sauce
  
• 1 (5 1/2-ounce) can tomato paste
  
• 1 cup red wine
  
• 1/4 cup ground flaxseed

In skillet, brown meat over medium-high heat; place meat in a strainer in sink. Run under hot water to drain as much of the fat as possible. Set aside.

In large saucepan, heat oil over medium-high heat; cook onion, carrots and green pepper until softened. Add cooked ground beef. Stir in garlic and Italian seasoning. Add flaxseed, if using.

Add squash and heat through. Add tomato sauce, tomato paste and wine. Simmer for at least 20 minutes or for up to 1 1/2 hours.

Divide sauce into two portions. Store half in fridge for tomorrow night's dinner, freeze second half in 2-cup portions for use in Better Nachos.

Serves 4 as entree, plus 4 for Second Supper, plus 1 or 2 for Grab & Go Lunch.

BETTER NACHOS (SECOND SUPPER)

Preparation time: 5 minutes

• 2 to 4 cups Better Spaghetti Sauce
  
• 1 (14-ounce) package low-salt corn chips
  
• 1 to 2 cups shredded cheddar cheese
  
• 1 cup salsa
  
• Carrot and celery sticks, for serving

Reheat one of the leftover Better Spaghetti Sauce servings in microwave. Empty the package of low-salt corn chips onto a platter, top with warmed sauce, then shredded cheese. Broil for 1 to 2 minutes to melt cheese. Top with salsa and serve with carrot and celery sticks. Serves 4.

CHICKEN SALAD WRAP (GRAB & GO LUNCH)

Preparation time: 2 minutes

Chop remaining chicken and mix with 1 tablespoon each plain yogurt and mayonnaise, just enough to moisten, as well as 1 teaspoon curry powder. Use the chicken salad to fill whole wheat wraps. Eat within three days. Pack any crudites you have left to round out the lunch.

Serves 1 to 2.

BEEF BURRITOS (SECOND SUPPER)

Preparation time: 1 minute

If there is any Better Spaghetti Sauce left over, wrap in whole wheat tortillas and then individually in plastic wrap. These are great for lunch, microwaved for 1 to 2 minutes per wrap and served with an apple.

Serves 1 or 2.

ROASTED CHICKEN TO PLEASE EVERYBODY

PG tested

Preparation time: 15 minutes

This is a versatile recipe that removes kids' portions before the extra garlic and herb flavorings are added. Removing the backbone -- ask your butcher to do it if you like, but it's not hard to do at home -- cuts down on cooking time by eliminating the need to heat the entire chicken cavity. To do it yourself, hold tail firmly and cut up the back along the spine on one side and then the other with a sharp knife or pair of kitchen shears.

If you want lots of vegetables, consider doubling or even tripling the quantities of potatoes, carrots, rutabaga and onion.

• 2 red potatoes
  
• 3 carrots
  
• 1 small rutabaga
  
• 1 onion
  
• 2 tablespoons garlic oil or any other flavored oil
  
• 1 chicken (3 to 4 pounds), backbone removed
  
• 1 head garlic
  
• 1/4 cup white wine (see Tips)
  
• Salt and pepper to taste
  
• 1 sprig fresh tarragon

Wash and scrub potatoes and carrots but do not peel; roughly chop into 2-inch pieces. Peel and roughly cube rutabaga into 1-inch pieces. Quarter onion, then peel and discard skin.

Spread the vegetables on foil-lined baking sheet; drizzle with half of the garlic oil.

Rinse chicken under cold running water; pat dry with paper towel. Place in shallow roasting pan, skin side up. Break head of garlic in half; place unpeeled under chicken. Press down on chicken to flatten slightly. Mix wine, remaining oil, salt and pepper; drizzle over chicken. At this point, you may cover with plastic wrap and refrigerate for up to 24 hours.

To cook, preheat oven to 350 degrees. Roast chicken and vegetables in 350-degree oven -- stirring vegetables to coat with wine and pan juices once or twice during cooking -- for 1 1/2 hours or until meat thermometer registers 185 degrees and juices run clear when chicken is pierced. The vegetables should be tender.

Carve and remove pieces the children prefer. Return to roasting pan remaining portions for adults.

Preheat broiler. Remove garlic halves and squeeze flesh from papery skins into a bowl. Coarsely chop tarragon leaves and mix into garlic. If desired, remove as much chicken skin as possible to reduce calories and fat. Using fork, smear garlic paste onto chicken pieces reserved for adults. Broil for 2 minutes. Serve with roasted vegetables.

Serves 4 as entree, plus 2 for Grab & Go lunch.

CHOP SUEY CHICKEN SALAD (GRAB & GO LUNCH)

Preparation time: 2 minutes

Leftover chicken can be chopped along with cooked root vegetables from the night before and tossed with 2 tablespoons low-sodium soy sauce, 1 teaspoon Dijon mustard, and 1/2 teaspoon toasted sesame oil. Serve on mixed greens for a great lunch salad. A few rice crackers can be crushed and sprinkled on top for low-fat croutons.

Serves 1 to 2.

PORK ROAST DIJON WITH SWEET POTATOES

PG tested

Serve with Steamed Snow Peas (recipe follows).

Preparation time: 10 minutes

• 2/3 cup ground almonds (if you can't find these, buy almond slices or slivers and grind in food processor or blender)
  
• 2 cups white wine
  
• 6 tablespoons Dijon mustard
  
• 1 teaspoon pepper
  
• 2 2-pound rolled boneless pork loins
  
• 4 small sweet potatoes, scrubbed
  
• 1 teaspoon olive oil
  
• Salt and pepper to taste

In large zip-top plastic bag, combine almonds, wine, mustard and pepper. Add roasts and smear almond mixture all over meat. (Seal bag and refrigerate for up to 3 days. Or freeze for up to 3 weeks; thaw in fridge for 24 to 48 hours.)

Cut sweet potatoes into 8 wedges each. Place in large zip-top plastic bag along with oil, salt and pepper. Shake to coat. (Refrigerate for up to 48 hours.)

Preheat oven to 375 degrees. Arrange potatoes in a single layer on a foil-covered baking sheet. Place both roasts fat side up, and as much almond mixture as possible, in shallow roasting pan. Roast potatoes on upper rack and pork on lower rack for 60 to 90 minutes, or until meat thermometer reaches 160 degrees, adding 1/4 cup more wine if pan starts to burn.

Let roast sit for 5 minutes or so to allow juices to settle, then carve. While carving the roast, be sure to cube the second roast into 1-inch pieces before storing. This way, your Second Supper is in the bag!

Serves 4 as entree, plus 4 for Second Supper.

STEAMED SNOW PEAS

Preparation time: 3 minutes

• 2 cups fresh snow pea pods
  
• 1 tablespoon white wine or lemon juice
  
• 1 teaspoon granulated sugar
  
• Salt and pepper to taste

Rinse snow peas under cold water and place in large microwaveable bowl, sprinkle with wine, sugar, salt and pepper. (Can be covered with plastic wrap and refrigerated up to 24 hours.)

Microwave, covered, on high for 2 to 4 minutes, or until bright green and crisp-tender.

To prepare in a steamer: Steam washed snow peas for 2 to 4 minutes, toss with wine, sugar, salt and pepper.

Serves 4.

BAKED PORK AND SPINACH ROLL-UPS (SECOND SUPPER)

Preparation time: 5 minutes

• 2 pounds cooked Pork Roast Dijon, cubed
  
• 2 cups low-fat grated cheddar cheese
  
• 1 (10-ounce) package prewashed baby spinach
  
• 8 whole wheat flour tortillas
  
• Cooking spray
  
• 2 pints cherry tomatoes
  
• 2 teaspoons store-bought balsamic vinaigrette

Toss chopped pork roast with cheddar cheese and baby spinach leaves.

Divide mixture between whole wheat tortillas and wrap up the filling burrito-style. Lay the roll-ups in a single layer in a large casserole dish that has been coated with cooking spray.

Preheat oven to 400 degrees. Bake uncovered at 400 degrees for 15 to 20 minutes just to warm through and melt cheese.

Serve with side salad of halved cherry tomatoes and tossed with your favorite balsamic vinaigrette.

Serves 4.