A week’s worth of quick, healthful meals for budget-minded families
SUNDAY: The family will never know how easy Yankee Pot Roast (see recipe) is to prepare. Add cauliflower au gratin (any brand) garnished with chopped parsley and serve with whole-grain rolls. For dessert, buy a cherry pie.
Plan ahead: Save enough pot roast, gravy and pie for Monday.
MONDAY: Tonight's Beef 'n' Biscuits takes little time. Chop leftover beef and stir in gravy. Heat and spoon over hot biscuits. Serve with any rice and peas and carrots (frozen). Add a mixed green salad. Leftover pie is your dessert.
TUESDAY: Always popular, easy and so economical, Pulled Pork goes a long way. In a 4-quart or larger slow cooker, place 2 to 2 1½ pounds well-trimmed pork loin. In a medium bowl, combine ½ medium sliced onion, 1 tablespoon smoked paprika, 1 teaspoon pepper, ½ teaspoon coarse salt, 8 ounces barbecue sauce and ½ cup water; mix well. Spoon over pork. Cook on low 8 to 9 hours. Shred pork with a fork and serve on toasted poppy seed buns. Add coleslaw and pinto beans. Pears are dessert.
Plan ahead: Save enough pulled pork and coleslaw for Wednesday.
WEDNESDAY: Tuesday's pork will be even better tonight served over split toasted cornbread squares (from mix). Garnish with shredded cheddar cheese. Alongside, add leftover coleslaw. Enjoy plums for dessert.
THURSDAY: Let the kids make their own Pizza Toast. Heat the oven to 350 degrees; line a rimmed baking pan with parchment paper. Place 6 slices bread on pan; divide and spread with 1 cup pizza sauce. Divide 2 cups shredded mozzarella and ½ cup mini pepperoni slices and top bread. Place pan in oven. Bake until cheese melts and pepperoni is slightly crisped. Garnish with shredded parmesan and chopped parsley. Serve with carrot sticks. Frosted Grapes are dessert: Wash and pat dry 1 ½ pounds red or green seedless grapes. Freeze for 45 minutes and let stand 2 minutes before serving.
FRIDAY: Enjoy the mild flavor of Pasta With Creamy Vegetables (see recipe) for a no-meat meal. Serve with a spinach salad. Add canned mandarin orange sections to the salad and some red onion rings, too. Serve with garlic bread. For dessert, fresh pineapple is good.
SATURDAY: Invite guests for Scallops With Lemon Butter Sauce (see recipe). Serve over rice. For a delicious side dish, make Baked Spinach and Artichokes: Heat oven to 350 degrees. Microwave 2 (10-ounce) packages frozen chopped spinach according to package directions; squeeze dry. Meanwhile, melt 2 tablespoons butter in a large skillet on medium. Add ½ cup chopped green onions with tops and cook 3 minutes or until softened. Add 1 (10-ounce) can water-packed quartered artichokes (drain and halved), 1 cup sour cream, ½ cup freshly grated parmesan cheese and the cooked spinach; mix well. Spoon into a 1 ½-quart baking dish coated with cooking spray. Top with additional parmesan. Bake 20 to 30 minutes or until bubbly; serve. Add dinner rolls to the meal. For dessert, buy fruit tarts.
THE RECIPES
Yankee Pot Roast
5 tablespoons all-purpose flour
¾ teaspoon coarse salt
¾ teaspoon pepper
1 boneless beef chuck pot roast (arm, shoulder or blade), about 2 ½ pounds
1 tablespoon canola oil
1 (14-ounce) can unsalted beef broth
½ cup dry red wine
1 ½ teaspoons dried thyme leaves
2 (16-ounce) packages frozen vegetable stew mixture (such as potatoes, carrots, celery and onions)
Combine flour, salt and pepper. Lightly coat beef in 2 tablespoons of the flour mixture.
Heat oil in large stockpot on medium. Place beef in stockpot; brown evenly. Pour off drippings. Combine beef broth, red wine, thyme and remaining flour mixture; add to pot and bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables to stockpot; continue simmering 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast; keep vegetables warm. Skim fat from cooking liquid, if necessary. Carve roast into thin slices. Serve with vegetables and gravy.
Makes 8 servings.
Nutrition information: Each serving contains approximately 275 calories, 29 g protein, 7 g fat, 19 g carbohydrate, 54 mg cholesterol, 315 mg sodium and 1 g fiber.
Carbohydrate choices: 1.5.
Pasta With Creamy Vegetables
8 ounces penne pasta
2 cups shredded carrots
1 ½ cups frozen green peas
4 cloves garlic, minced
3 ounces reduced-fat cream cheese or Neufchatel cheese, cubed
½ cup sliced green onions
Coarse salt and pepper to taste
Cook pasta according to package directions, but without salt; drain and return to pot.
Meanwhile, microwave carrots with 2 tablespoons of water on 100 percent power for 5 minutes. Add peas and garlic and microwave 4 minutes; drain. Add cheese and green onions to pasta and mix well. Spoon vegetables over pasta; stir until cheese melts. Toss to coat. Salt and pepper to taste. Serve immediately.
Makes 8 servings.
Nutrition information: Each serving contains approximately 168 calories, 6 g protein, 3 g fat, 29 g carbohydrate, 8 mg cholesterol, 87 mg sodium and 3 g fiber.
Carbohydrate choices: 2.
Scallops With Lemon Butter Sauce
1 pound sea scallops
2 tablespoons flour
½ teaspoon coarse salt, divided use
¼ teaspoon pepper, divided use
1 tablespoon olive oil
2 tablespoons butter, divided use
1 tablespoon fresh lemon juice
2 tablespoons finely chopped parsley
Coat scallops in flour. Season with ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Cook scallops in olive oil and 1 tablespoon of the butter in large skillet over medium-high heat for 2 minutes on each side. Remove scallops. Add remaining butter, lemon juice, parsley, and remaining salt and pepper; mix well. Gently heat and serve sauce with scallops.
Makes 4 servings.
Nutrition information: Each serving contains approximately 175 calories, 14 g protein, 10 g fat, 7 g carbohydrate, 43 mg cholesterol, 736 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 03/06/2019