A week's worth of quick, healthful meals for budget-minded families
SUNDAY: The family will like the flavor of Cumin-Rubbed Steaks With Avocado Salsa Verde, and you'll like how easy it is to prepare. Press 2 teaspoons ground cumin into 2 beef top loin strip steaks cut 1-inch thick. Heat a large skillet on medium. Add steaks and cook 12 to 15 minutes, turning occasionally, for medium-rare to medium doneness; let stand 5 minutes. Meanwhile, combine ¾ cup tomatillo salsa, 1 small diced avocado and 2 tablespoons chopped cilantro. Carve steaks into slices; season with coarse salt as desired. Serve steak with the salsa, rice, tomato wedges and crusty rolls. For dessert, blackberry cobbler is a summertime treat, especially when it's topped with light whipped cream.
Plan ahead: Cook an extra steak and save some cobbler for Monday.
MONDAY: Use Sunday's leftovers for Taco Salad. Combine ½ cup chunky salsa, ¼ cup mayonnaise and ¼ cup sour cream; mix well. In a large bowl, toss together 8 cups torn romaine, 1 pint halved grape tomatoes, 1 to 2 cups thinly sliced leftover steak, ½ cup shredded cheddar cheese, ½ cup pitted, halved black olives and 1 ripe cubed avocado. Add the salsa dressing and toss gently. Top with 1½ cups slightly crushed baked tortilla chips. Add pinto beans on the side. Warm the leftover cobbler for dessert and top it with vanilla ice cream.
Plan ahead: Save enough ice cream for Wednesday.
TUESDAY: Make it a fast meal tonight with Fettuccine Caponata. Cook 8 ounces fettuccine according to package directions. Meanwhile, mix together 1 (6- to 8-ounce) container eggplant appetizer (caponata), 1 (15-ounce) can chickpeas (rinsed) and 2 cups marinara sauce; heat sauce and toss with fettuccine. Serve with a green salad and Italian bread. Make instant pistachio pudding for dessert.
WEDNESDAY: No apologies are necessary for being frugal when you serve this delicious, low-cost Clam Chowder (see recipe). Serve the chowder with a lettuce and tomato salad and crackers. Make brownies (from a mix) for dessert and add a dollop of leftover ice cream.
Plan ahead: Save enough brownies for Thursday.
THURSDAY: The kids got it right when they said they deserved Hamburgers with all the trimmings for Independence Day. Grill the lean ground beef burgers and serve them on whole-grain buns with lettuce, tomato, onion, pickles, low-fat mayonnaise, ketchup and mustard. Enjoy Potato Salad With Buttermilk Chive Dressing (see recipe). Add baked beans and deli coleslaw to your feast. Serve chilled watermelon and leftover brownies for dessert.
FRIDAY: Savory Lentils let you skip meat and still get plenty of flavor. In a large pot, bring 6 cups water to a boil. Add 2 cups lentils; boil 10 minutes or until tender, stirring occasionally; drain. Meanwhile, heat 2 tablespoons olive oil in a large pot over medium. Add 2 cups chopped red onions and 2 tablespoons finely chopped garlic cloves; cook and stir 10 minutes, until tender. Add cooked lentils, 2 cups chunky salsa, 1 (4-ounce) can diced green chiles, 1 (1.25-ounce) package taco seasoning mix and ¼ teaspoon coarse salt; mix well. Bring to a boil. Reduce heat to medium-low, cover and simmer 15 minutes or until thoroughly heated, stirring occasionally. Remove from heat and add 1 cup chopped cilantro; mix well. Serve over couscous. Add a spinach salad and pita bread alongside. Fresh pineapple is dessert.
SATURDAY: Your guests will swoon over the flavor of Grilled Chipotle Chicken (see recipe). Serve the chicken with Okra and Tomatoes. Thinly slice 8 ounces fresh okra and 1 large shallot. Heat 2 tablespoons olive oil in a large skillet on medium-high. Add okra and shallot; stir often 6 to 8 minutes or until okra is golden brown. Transfer to bowl. Heat another tablespoon oil in skillet. Add 1 large chopped green tomato, 1 pint halved grape tomatoes and 2 cloves minced garlic. Cook, stirring often, 2 minutes or until softened. Combine with okra mixture. Stir in ¼ cup flatleaf parsley leaves, ⅓ cup torn fresh basil and coarse salt and pepper to taste. Add rice and cornbread (from mix) Alongside. Any fruit sorbet with butter cookies is an easy, light dessert.
THE RECIPES
Clam Chowder
1 tablespoon canola oil
1 small onion, chopped
1 rib celery, thinly sliced
½ teaspoon coarse salt
½ teaspoon white or black pepper
2 (8-ounce) bottles clam juice
2 (6.5-ounce) cans whole or chopped clams, with liquid
1 pound red potatoes, cut into 1/2-inch pieces
3 tablespoons flour
1½ cups 2% milk, plus more as needed
1 (16-ounce) package frozen mixed vegetables
1 tablespoon fresh lemon juice
In a Dutch oven, heat oil on medium-high. Add onion, celery, salt and pepper and cook 5 minutes or until vegetables are softened; stir occasionally. Add clam juice, clams with liquid and potatoes. Bring to a boil. Reduce heat to low; cover and simmer 8 to 10 minutes or until potatoes are tender. In a 2-cup measure, whisk flour into milk until smooth. Add milk mixture and vegetables to pot; bring to a boil over medium-high heat for 1 minute. Reduce heat, stir in lemon juice and ladle into bowls. If chowder is too thick, thin with a little additional milk.
Makes about 8 cups.
Nutrition information: Each cup contains approximately 147 calories, 8 g protein, 3 g fat, 24 g carbohydrate, 18 mg cholesterol, 607 mg sodium and 3 g fiber.
Carbohydrate choices: 1.5.
Potato Salad With Buttermilk Chive Dressing
1 cup buttermilk
¼ cup mayonnaise
2 teaspoons Dijon mustard
2 teaspoons prepared horseradish
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh parsley
¼ teaspoon garlic powder
¼ teaspoon coarse salt
½ teaspoon pepper
3 pounds yellow potatoes
¾ cup chopped celery
¼ cup diced dill pickles, drained
In a medium bowl, whisk together the buttermilk, mayonnaise, mustard and horseradish until smooth. Stir in chives, parsley, garlic powder, salt and pepper. (Refrigerate overnight if desired.)
Cook potatoes in boiling water about 15 minutes or until a sharp knife passes easily into them. Drain; let cool until you can handle, then peel and cut into 3/4-inch chunks.
In a large bowl, toss the potatoes with celery and pickles. Pour the dressing over all and toss to combine. Refrigerate, covered, 2 hours or until chilled. (Adapted from Buttermilk: A Savor the South Cookbook by Debbie Moose, The University of North Carolina Press.)
Makes 6 servings.
Nutrition information: Each serving (prepared with reduced-fat mayonnaise) contains approximately 215 calories, 6 g protein, 1 g fat, 46 g carbohydrate, 2 mg cholesterol, 334 mg sodium and 6 g fiber.
Carbohydrate choices: 3.
Grilled Chipotle Chicken
2 pounds boneless skinless chicken thighs
2 tablespoons light brown sugar
½ teaspoon dried oregano
½ teaspoon chipotle chile powder
½ teaspoon coarse salt
Heat grill to medium-high.
Place each thigh between 2 sheets heavy-duty plastic wrap; pound to 1/4-inch thickness using a rolling pin or flat side of meat mallet. Combine sugar, oregano, chile powder and salt; rub over chicken.
Grill chicken, covered with grill lid, 2 to 3 minutes on each side or until internal temperature reaches 165 degrees. Remove from grill and serve. (Adapted from Quick-Fix Dinners [Oxmoor House.])
Makes 4 servings.
Nutrition information: Each serving contains approximately 305 calories, 38 g protein, 13 g fat, 7 g carbohydrate, 211 mg cholesterol, 384 mg sodium and no fiber.
Carbohydrate choices: 0.5.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 06/26/2019