A week's worth of quick, healthful meals for budget-minded families.
SUNDAY: Prepare your own roast chicken today with a 5- to 7-pound oven-roaster. On the side, make cornbread stuffing (yours or a mix). Add gravy, mashed potatoes and parsley-buttered carrots. Buy a blueberry cobbler for dessert.
Plan ahead: Save enough chicken for Monday; save enough cobbler for Tuesday.
MONDAY: Use some of the leftover chicken in Chicken-Vegetable Pita Pockets (see recipe). Add deli bean soup on the side, along with some celery sticks. For dessert, tropical fruit is simple.
TUESDAY: This Italian Vegetable Stew makes a no-meat night extra-special. In a Dutch oven, heat 1 tablespoon olive oil on medium. Add 3 cups diced potatoes, 2 cups diced onions and 1 teaspoon minced garlic; cook 10 minutes or until potatoes are lightly browned and onions are softened. Add 2 cups sliced zucchini, 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 cup unsalted vegetable broth and 1 teaspoon dried basil. Cover and simmer 10 minutes; add coarse salt and pepper to taste. Serve with (deli) egg salad sandwiches on whole-grain bread with lettuce. Warm the leftover cobbler for dessert and top with light whipped cream.
Plan ahead: If time permits, assemble Wednesday's entree tonight and refrigerate. Increase tomorrow's baking time by about 10 minutes.
WEDNESDAY: Mexican Meat-and-Cheese Bake (see recipe) has all the kids' favorite ingredients. Serve the layered dish with baby carrots and hummus. For dessert, make flan from a mix.
THURSDAY: Barbecue Pulled Chicken is certainly budget- and flavor-friendly. In a 4-quart or larger slow cooker, combine 1 (14.5-ounce) can drained no-salt-added diced tomatoes, ¼ cup apple cider vinegar, 2 tablespoons honey, 1 tablespoon smoked paprika, 1 tablespoon soy sauce, 1 tablespoon Dijon mustard and ¼ teaspoon crushed red pepper; mix well. Add 2 pounds boneless, skinless chicken breasts. Season with coarse salt and freshly ground black pepper. Cover and cook on low 4 hours or until chicken is falling apart. Remove from cooker; shred with forks and serve on whole-grain hamburger buns. Add baked potato chips and coleslaw on the side. Sprinkle peaches with cinnamon for dessert.
Plan ahead: Cook rice and save enough coleslaw for Friday.
FRIDAY: Make Manhattan Seafood Chowder in no time. Prepare 2 (10 ½-ounce) cans vegetarian vegetable soup according to package directions. Add 12 ounces imitation crabmeat and 2 cups cooked rice. Heat on medium-low and serve with a mixed green salad and cheese toast. For dessert, stir sliced bananas into chocolate pudding.
SATURDAY: Serve your family delicious Prosciutto-Wrapped Pork With Walnuts (see recipe). Serve mashed sweet potatoes on the side. Brighten the plate with fresh broccoli florets with a squeeze of fresh lemon juice over them. Add a mixed green salad and Italian bread. Buy or make an old-fashioned pineapple upside-down cake for dessert.
THE RECIPES
Chicken-Vegetable Pita Pockets
- ½ cup plain yogurt
- 2 tablespoons low-fat mayonnaise
- 1 tablespoon Dijon mustard
- ¼ teaspoon cumin
- 1/8 teaspoon ground red (cayenne) pepper
- 2 cups chopped cooked chicken breast
- ½ cup chopped seeded cucumber
- 2 green onions, sliced
- 2 cups shredded fresh spinach
- 4 whole-grain pita pockets, halved
Heat oven to 250 degrees.
In a large bowl, whisk together yogurt, mayonnaise, mustard, cumin and cayenne pepper. Add chicken, cucumber, onions and spinach; toss to coat.
Meanwhile, bake pita halves 3 to 4 minutes (do not toast). Divide and spoon filling into pita halves and serve.
Makes 4 servings.
Nutrition information: Each serving contains approximately 326 calories, 30 g protein, 6 g fat, 40 g carbohydrate, 60 mg cholesterol, 558 mg sodium and 5 g fiber.
Carbohydrate choices: 2.5.
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Mexican Meat-and-Cheese Bake
- 1 medium onion, chopped
- 1 pound lean ground beef
- 1 pound ground turkey breast
- 1 (10 ¾-ounce) can condensed less-sodium less-fat cream of mushroom soup
- 1 (10 ¾-ounce) can condensed less-sodium less-fat cream of chicken soup
- 1 (4-ounce) can chopped green chiles
- 8 (6-inch) corn tortillas
- 2 cups shredded 50% light jalapeno or cheddar cheese
- Shredded lettuce, chopped tomatoes and reduced-fat sour cream
Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray.
Heat a large nonstick skillet on medium; add onion and cook 3 minutes. Add beef and turkey and cook 7 minutes or until meat is no longer pink and onion is softened; drain. Add both soups, 5 ounces of water and the green chiles; mix well. Line bottom of dish with 4 tortillas, torn into pieces. Cover tortillas with half the meat mixture and half the cheese. Repeat layers. Bake 25 to 35 minutes or until hot and bubbly. Serve with lettuce, tomatoes and sour cream.
Makes 8 servings.
Nutrition information: Each serving contains approximately 316 calories, 35 g protein, 13 g fat, 16 g carbohydrate, 73 mg cholesterol, 726 mg sodium and 2 g fiber.
Carbohydrate choices: 1
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Prosciutto-Wrapped Pork With Walnuts
- 1 ½ pounds pork tenderloin
- ½ teaspoon garlic powder
- ½ teaspoon coarse salt
- 3 ounces thinly sliced prosciutto
- 2 tablespoons butter
- 2/3 cup mango chutney
- ¼ cup white wine
- ¼ cup unsalted chicken stock
- Baby arugula and small red onion wedges
- ¾ cup coarsely chopped toasted walnuts
Season pork with garlic powder and salt and wrap in prosciutto, securing the ends with wooden picks.
In a very large skillet, melt butter on medium-high heat. Add pork and cook until brown on all sides, about 5 minutes, turning occasionally. Reduce heat to low and stir in chutney, wine and stock. Cover and cook 20 minutes or until internal temperature of pork reaches 145 degrees. Remove cover and cook until sauce thickens. Remove from skillet to cutting board; tent with foil for 5 minutes. Slice and place on a platter lined with arugula and red onion. Pour sauce over and top and sprinkle with walnuts.
Makes 4 servings.
Nutrition information: Each serving contains approximately 500 calories, 41 g protein, 28 g fat, 22 g carbohydrate, 123 mg cholesterol, 759 mg sodium and 3 g fiber.
Carbohydrate choices: 1.5.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com