A week’s worth of quick, healthful meals for budget-minded families.
SUNDAY: Gather the family for Bourbon-Roasted Pork Loin (see recipe). Serve with baked sweet potatoes and garnish with fresh orange slices. Add sugar snap peas and sourdough bread. For dessert, pick up a coconut cream pie.
Plan ahead: Save enough pork and pie for Monday.
MONDAY: Make a quick Pork Stir-Fry with Sunday's leftover pork (cut into strips) and a package of any frozen stir-fry vegetables. Mix the pork-vegetable combo with prepared stir-fry sauce and serve the mixture over cooked rice. Add crusty bread. If you're lucky, leftover pie is waiting for you for dessert.
TUESDAY: Run to the store and wrap up tonight's dinner with Ranch Wraps. Top 4 (7- or 8-inch) flour tortillas with 8 thin slices cooked turkey breast, 1 large thinly sliced tomato, 1 cup shredded carrots, 1 cup shredded lettuce, 2 ounces shredded cheddar cheese and ¼ cup ranch salad dressing. Roll tightly and serve. Heat canned pinto beans for your side. For dessert, pears are easy.
WEDNESDAY: You'll be happy as a clam with the money you save serving — what else? — Clam Chowder tonight. In a saucepan, mix 1 (4-ounce) can unsalted chicken broth, ¼ teaspoon dried thyme, ⅛ teaspoon white or black pepper, 3 medium peeled and cubed potatoes, 1 rib sliced celery and 1 medium chopped onion. Bring to a boil; cover and cook on low 15 minutes or until vegetables are soft. In a medium bowl, gradually mix 1 ½ cups milk and 2 tablespoons flour until smooth. Slowly add mixture to broth. Add 2 (6 ½-ounce) cans minced clams. Cook until boiling and liquid begins to thicken, stirring constantly. Serve immediately. Add a green salad and whole-grain rolls to this easy meal. For dessert, tangerines are light.
Plan ahead: To save time on Thursday, cook 1 ½ cups brown rice in 3 cups water tonight.
THURSDAY: Enjoy the nutty flavor of brown rice in Vegetable Pilaf (see recipe). Serve the flavorful rice-vegetable melange with a mixed green salad and crusty bread. Strawberry ice cream is a perfect dessert.
Plan ahead: Save half the pilaf and enough ice cream for Friday.
FRIDAY: The kids will think you're cool when you serve them Stuffed Pitas using leftover pilaf. Line the pitas with lettuce leaves. Combine the leftover pilaf with a 10-ounce package of cooked carved chicken breasts. Add a little unsalted broth or water to moisten if necessary. Heat the mixture and stuff the pitas. Serve them with baked corn chips. For dessert, you probably noticed that the leftover strawberry ice cream needs some chocolate sauce.
SATURDAY: Your guests will feel special when you serve them Filets Mignons With Blue Cheese Sauce (see recipe). Roasted red potatoes and spinach souffle (from frozen) are easy accompaniments. Add dinner rolls. For dessert, raspberry sorbet is delicious.
THE RECIPES
Bourbon-Roasted Pork Loin
1 (3-pound) boneless pork loin roast
¼ cup bourbon
¼ cup grainy mustard
2 tablespoons honey
2 tablespoons brown sugar
1 teaspoon Sriracha
1 teaspoon fine sea salt or other salt, plus more to taste
Freshly ground black pepper to taste
2 tablespoons olive oil
2 medium onions, thinly sliced, rinsed and patted dry
2 Gala or Fuji apples, unpeeled, cored and cut into 6 pieces each
Place oven rack in center of oven. Heat oven to 400 degrees.
Using a sharp knife, cut a diamond-shaped pattern in the top layer of roast; being careful not to cut deeply into the meat.
In a small bowl, combine the bourbon, mustard, honey, sugar, Sriracha, 1 teaspoon salt and a few grinds of pepper; mix well. Rub over all sides of roast; set aside.
Heat oil in Dutch oven on medium. Add onions and apples; season with salt and pepper and cook, stirring regularly, for 10 minutes or until onions and apples are softened. Spoon mixture into roasting pan; arrange pork on top. Roast, uncovered, 45 to 55 minutes, basting a couple of times, until internal temperature reaches 135 degrees. Remove from oven; rest 5 minutes before slicing. Serve with apples, onions and pan juices. (Adapted from Everyday Dorie by Dorie Greenspan, Houghton Mifflin Harcourt)
Makes 12 servings.
Nutrition information: Each serving contains approximately 241 calories, 23 g protein, 10 g fat, 12 g carbohydrate, 64 mg cholesterol, 176 mg sodium and 1 g fiber.
Carbohydrate choices: 1.
Vegetable Pilaf
1 tablespoon canola oil
2 cups coarsely chopped fresh broccoli
3 medium carrots, julienned
1 large onion, chopped
1 ½ cups sliced fresh mushrooms
3 cloves garlic, minced
¾ teaspoon dried thyme
¾ teaspoon dried basil
¾ teaspoon coarse salt
¼ teaspoon pepper
5 cups cooked brown rice
½ cup toasted chopped pecans (see note)
Freshly grated parmesan cheese for garnish
In a large skillet, heat oil over medium heat. Add broccoli, carrots and onion. Cook and stir 5 to 7 minutes or until broccoli and carrots are soft and onion is beginning to brown. Add mushrooms, garlic, thyme, basil, salt and pepper. Cook and stir 2 to 3 minutes or until mushrooms are tender. Add rice and pecans; cook and stir 1 to 2 minutes, until well-blended and thoroughly heated. Just before serving, sprinkle with cheese if desired.
Note: To toast pecans, place on baking sheet and bake 5 to 7 minutes at 350 degrees, or until nuts are fragrant and just beginning to darken.
Makes 8 servings.
Nutrition information: Each serving contains approximately 232 calories, 6 g protein, 8 g fat, 36 g carbohydrate, no cholesterol, 214 mg sodium, 5 g fiber.
Carbohydrate choices: 2.5.
Filets Mignons With Blue Cheese Sauce
1 large clove garlic, crushed
¼ teaspoon cracked black pepper
4 (4- to 5-ounce) beef filets, 1 inch thick
½ cup unsalted beef broth
¼ cup dry red wine
¼ cup crumbled blue cheese
Heat a large skillet to medium. Combine garlic and pepper in a bowl. Press evenly into both sides of each steak. Place steaks in skillet. Cook 10 to 13 minutes for medium, turning occasionally. Remove from skillet; keep warm.
In same skillet, add broth and wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until sauce is reduced by half. Spoon sauce over steaks and sprinkle with cheese.
Makes 4 servings.
Nutrition information: Each serving contains approximately 191 calories, 26 g protein, 8 g fat, 1 g carbohydrate, 72 mg cholesterol, 183 mg sodium and no fiber.
Carbohydrate choices: 0.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 01/23/2019