A week's worth of quick, healthful meals for budget-minded families
SUNDAY: For family day, serve Citrus Ginger-Glazed Turkey Tenderloins. Heat 1 tablespoon canola oil in large skillet. Add 1 ¼ pounds turkey breast tenderloins and cook 5 minutes on medium or until brown on one side. Turn and stir in ¼ cup orange marmalade, ½ teaspoon ground ginger and 1 teaspoon Worcestershire sauce. Reduce heat to low; cover and simmer, stirring occasionally, 15 to 20 minutes or until sauce is thickened and juice of turkey is no longer pink. Cut turkey into thin slices and serve with sauce. Add brown rice and green beans along with dinner rolls to your meal. Buy or make apple cobbler for dessert.
Plan ahead: Save enough cobbler for Monday.
MONDAY: You'll never miss meat with Polenta With Red Peppers (see recipe) on the menu. Serve the flavor-packed dish with a spinach salad garnished with thinly sliced red onion and sliced hard-cooked eggs. Add whole-grain rolls. Warm the leftover cobbler for dessert and top it with vanilla ice cream.
Plan ahead: Save enough ice cream for Thursday.
TUESDAY: Pick up some deli soup for an easy meal. Serve it with grilled-cheese sandwiches. Add a packaged green salad. For dessert, pears are perfect.
WEDNESDAY: Pile up the savings with this Seashell Casserole. Cook 12 ounces medium seashell pasta according to package directions; drain and set aside. In a large skillet, cook 1 pound lean ground beef on medium with 1 tablespoon minced garlic and ½ teaspoon onion powder for 5 minutes or until no longer pink; drain well. Add 3 to 3 ½ cups red pasta sauce and cook 4 minutes. Add cooked pasta and continue to cook 5 minutes or until heated through. Garnish with freshly grated parmesan cheese. Serve with a mixed green salad and Italian bread. For dessert, try sliced peaches.
Plan ahead: Save enough casserole for Friday.
THURSDAY: Let the kids pick their favorite pizza tonight. Serve it with celery sticks and dip. Top leftover ice cream with chocolate sauce.
Plan ahead: Save some chocolate sauce for Friday.
FRIDAY: Heat the leftover casserole for a quick meal. Add a romaine salad and garlic bread on the side. Buy tapioca pudding for dessert and drizzle it with leftover chocolate sauce.
SATURDAY: For your guests, prepare Pork Chops With Dijon Sauce (see recipe). Serve the chops with o'brien potatoes, Lemony Steamed Broccoli (drizzle fresh lemon juice over the broccoli), bibb lettuce and a baguette. For dessert, treat your guests to Walnut Pineapple Cake (see recipe).
THE RECIPES
Polenta With Red Peppers
3 large red bell peppers
1 (14 ½-ounce) can no-salt-added diced tomatoes with liquid
1 (16- or 18-ounce) tube polenta, cut into 12 slices
1 ½ cups shredded fontina cheese (5 ounces)
Chopped fresh basil for garnish (optional)
Heat broiler. Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin side up, on foil-lined baking sheet; flatten with hand. Broil 10 minutes or until slightly blackened. Place in a resealable plastic bag and let stand 15 minutes. Peel peppers and cut into strips.
Meanwhile, heat oven to 350 degrees. Drain tomatoes, reserving liquid. Heat a large nonstick skillet on medium-low; add tomatoes. Cook 1 minute. Gradually add tomato liquid; simmer 1 minute. Add pepper strips and cook 5 minutes; remove from heat. Spread ¼ cup of the sauce in a 9-by-13-inch baking dish coated with cooking spray. Arrange polenta slices over sauce; spread remaining pepper sauce over polenta slices. Sprinkle with cheese. Bake 25 minutes. Garnish with basil if desired.
Makes 4 servings.
Nutrition information: Each serving contains approximately 300 calories, 14 g protein, 13 g fat, 29 g carbohydrate, 47 mg cholesterol, 642 mg sodium and 4 g fiber.
Carbohydrate choices: 2.
Pork Chops With Dijon Sauce
4 (6-ounce) bone-in center-cut pork chops (about ¾ inch thick)
Coarse salt and ground black pepper
2 teaspoons olive oil
1 ½ cups unsalted chicken broth or dry white wine
5 tablespoons honey
¼ cup Dijon mustard
Sprinkle pork chops with salt and pepper.
Heat oil in a large skillet over medium-high. Add pork chops; cook 3 minutes per side or until browned. Remove pork chops from skillet; cover to keep warm.
To skillet, add broth or wine, honey and mustard; bring to a boil and cook 3 minutes. Add reserved pork; reduce heat and simmer 10 minutes, turning after 5 minutes. Serve pork with sauce.
Makes 4 servings.
Nutrition information: Each serving contains approximately 296 calories, 25 g protein, 10 g fat, 27 g carbohydrate, 75 mg cholesterol, 524 mg sodium and 1 g fiber.
Carbohydrate choices: 2.
Walnut Pineapple Cake
1 box yellow or white cake mix
1 (20-ounce) can crushed pineapple in juice
1 cup finely chopped walnuts
1 cup shredded sweetened coconut
2 eggs
1 (8-ounce) package neufchatel cream cheese, softened
¼ cup confectioners' sugar
1 (10-ounce) container nondairy whipped topping
½ cup chopped toasted walnuts
½ cup toasted coconut
Heat oven to 350 degrees. Coat a 9-by-13-inch baking pan with cooking spray.
In a large bowl, combine cake mix, pineapple with juice, walnuts, coconut and eggs. Stir together until well-mixed. Pour into pan; bake 45 to 50 minutes or until cake is golden and wooden pick inserted in the center comes out clean. Cool cake completely before frosting.
For frosting: With a stand or hand mixer, beat softened cream cheese and confectioners' sugar on medium until light and fluffy, about 1 to 2 minutes. Stir in whipped topping on low speed until just blended. Spread frosting evenly over top of cake. Sprinkle with toasted walnuts and toasted coconut. Chill until ready to serve.
Makes 20 servings.
Nutrition information: Each serving contains approximately 269 calories, 4 g protein, 15 g fat, 30 g carbohydrate, 27 mg cholesterol, 217 mg sodium and 2 g fiber.
Carbohydrate choicest: 2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 01/01/2020