SUNDAY: On a cold winter day, bring the family together for Lemon-Herb Beef Pot Roast (see recipe). Serve with mixed greens and whole-grain rolls. Make Creamy Couscous Pudding for dessert. In a medium saucepan, mix 3 cups milk, 1/4 cup golden raisins, 1 teaspoon grated orange peel, 1 teaspoon butter and honey to taste. Bring to a boil. Add 1 cup couscous and 1 teaspoon vanilla extract. Remove from heat, cover and let stand 5 minutes. Serve warm with chopped pecans and a sprinkling of cinnamon.
Plan ahead: Save enough beef, vegetables and gravy for Monday.
MONDAY: Use your leftovers for Open-Faced Roast Beef Sandwiches and Gravy. Heat and slice the leftover beef, layer on dense white bread and spoon hot leftover gravy over all. Reheat the leftover vegetables and cook some green beans alongside. Dessert is simply pears.
TUESDAY: Make Southwestern Frittata for a no-meat, no-fuss meal. Position broiler rack 4 inches from heat. Heat broiler. In a large, oven-safe skillet, heat 2 teaspoons canola oil over medium-high. Add 1 (16-ounce) package frozen broccoli, corn and red peppers and 1/2 teaspoon coarse salt; cook 1 minute on medium-high. Reduce heat to medium. Pour 1 (15-ounce) carton Southwestern Style Egg Beaters (or another brand) over vegetables. Cover and cook 8 minutes, lifting edges of frittata occasionally to let liquid run under egg mixture until almost set. Sprinkle with 4 ounces shredded jalapeno cheese. Broil 1 to 2 minutes or until cheese melts. Cut into wedges and serve with salsa. Serve with deli bean soup and a romaine salad. Add toasted whole-grain English muffins. Chocolate ice cream is good for dessert.
Plan ahead: Save enough ice cream for Wednesday.
WEDNESDAY: Make the kids their favorite stir-fry tonight, using a stir-fry sauce mix and any leftover vegetables and either beef or chicken strips. Serve over rice or add bread sticks. Spoon marshmallow creme over leftover chocolate ice cream for dessert.
THURSDAY: We're always in the mood for a simple meal of rotisserie chicken. Serve with hash browned potatoes, coleslaw and crusty bread. Peaches are dessert.
FRIDAY: For a change of shape, try Mini Meatloaves (see recipe) tonight. Serve the loaves with baked potatoes, steamed fresh carrots and whole-grain rolls. Finish this simple meal with oatmeal cookies.
SATURDAY: Invite your favorite friends for Thai Shrimp Curry With Grapes and Fresh Basil (see recipe). Serve with basmati rice and a bibb lettuce salad and flatbread. Sprinkle vanilla ice cream with toasted coconut for dessert.
THE RECIPES
Lemon-Herb Beef Pot Roast
2 teaspoons lemon pepper seasoning
2 cloves garlic, minced
1 1/2 teaspoons dried basil, divided use
1 (3- to 3 1/2-pound) beef chuck pot roast
1 tablespoon canola oil
1 cup water
2 cups baby carrots
1 pound small red potatoes, halved
1 medium onion, cut into 6 wedges
2 tablespoons cornstarch dissolved in 2 tablespoons water
Combine lemon pepper seasoning, garlic and 1 teaspoon dried basil; press onto beef.
Heat oil in a Dutch oven over medium heat until hot. Brown roast on all sides; drain well. Add 1 cup water to pan; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Stir the cornstarch mixture into the cooking liquid; add the remaining basil. Cook and stir 1 minute or until sauce is thickened and bubbly. Carve roast; serve with vegetables and sauce.
Makes 12 to 14 servings.
Nutrition information: Each serving contains approximately 190 calories, 23 g protein, 6 g fat, 11 g carbohydrate, 44 mg cholesterol, 47 mg sodium and 2 g fiber.
Carbohydrate choices: 1.
Mini Meatloaves
1 1/4 pounds ground turkey or chicken
1/4 cup minced onion
2/3 cup Italian-style bread crumbs
2 eggs
1/2 teaspoon minced garlic
2 ounces shredded cheddar cheese
Heat oven to 350 degrees. Coat a 12-cup regular-size muffin pan with cooking spray.
In a large bowl, mix together turkey or chicken, onion, bread crumbs, eggs, garlic and cheese. Fill muffin cups with scant 1/2 cup mixture. Bake 25 to 30 minutes or until no longer pink.
Makes 12 mini loaves.
Nutrition information: Each loaf (prepared with reduced fat cheese) contains approximately 102 calories, 15 g protein, 2 g fat, 5 g carbohydrate, 63 mg cholesterol, 159 mg sodium and no fiber.
Carbohydrate choices: 1/2.
Thai Shrimp Curry With Grapes and Fresh Basil
2 tablespoons canola oil
1 medium onion, chopped
1 tablespoon minced fresh ginger
1 (14-ounce) can light coconut milk
3/4 cup chicken stock
1 to 2 tablespoons green curry paste (see note)
1 1/2 pounds medium shrimp, peeled and deveined
1 1/2 tablespoons fish sauce (see note)
1 1/2 cups red seedless grapes, halved
1 1/2 tablespoons fresh lime juice
1/2 cup chopped fresh basil
Heat oil in a large skillet on medium. Add onion and ginger; cook 4 minutes or until onion is softened. Add coconut milk and stock, and bring to simmer on low; cook uncovered 4 minutes or until slightly thickened. Whisk in curry paste. Add shrimp and fish sauce; cook 3 minutes or until shrimp are opaque in center. Transfer to serving dish; stir in grapes, lime juice and basil.
Makes 6 servings.
Note: Look for green curry paste and fish sauce in the Asian foods section of your supermarket.
Nutrition information: Each serving contains approximately 207 calories, 16 g protein, 9 g fat, 14 g carbohydrate, 143 mg cholesterol, 626 mg sodium and 1 g fiber.
Carbohydrate choices: 1.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 01/28/2015