A week's worth of quick, healthful meals for budget-minded families.
SUNDAY: Enjoy a family gathering with a special meal of Chicken Thighs With Yogurt Sauce and Couscous (see recipe). Add a romaine salad and flatbread. For dessert, orange sherbet and butter cookies will taste good.
Plan ahead: Save enough sherbet for Monday.
MONDAY: For a super-quick meal, make Tex-Mex Mac and Cheese. Add a pound of cooked lean ground beef, 1 cup salsa and some chopped fresh cilantro to cooked macaroni and cheese. Serve the easy entree with a packaged Caesar salad and breadsticks. Scoop the leftover sherbet for dessert.
TUESDAY: The holidays are around the corner, so save some bucks with economical Creamy Red Beans and Rice With Caramelized Onions (see recipe). Add a fresh spinach salad and whole-grain bread. For dessert, peaches are easy.
Plan ahead: Save enough red beans and rice for Wednesday.
WEDNESDAY: Make Beans and Rice Wraps with the heated leftovers, topped with shredded cheddar cheese and wrapped in warm flour tortillas. Serve with a lettuce and tomato salad. Enjoy pears for dessert.
THURSDAY: Skip meat tonight and enjoy Red Lentil and Vegetable Soup. In a Dutch oven on medium, heat 1 tablespoon olive oil. Add 4 medium chopped carrots, 1 medium chopped onion. Cook 6 to 8 minutes or until lightly browned and tender. Stir in 1 teaspoon cumin; cook 1 minute. Add 1 (14.5-ounce) can no-salt-added diced tomatoes and their liquid, 1 (14-ounce) can unsalted vegetable broth, 1 cup dried red lentils, 2 cups water, ½ teaspoon coarse salt and ⅛ teaspoon pepper; cover and heat to boiling on high. Reduce heat to low; simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in 1 (5-ounce) package baby spinach leaves. On the side, add mixed greens and whole-grain bread. Buy a coconut cake for dessert.
Plan ahead: Save enough cake for Saturday.
FRIDAY: The kids will love Barbecue Sloppy Joes. Heat some canola oil in a large skillet on medium-high. Add a chopped onion and cook until softened. Add 1 pound ground chicken and cook 4 minutes or until no longer pink. Stir in ¾ cup any barbecue sauce and heat through. Spoon onto toasted whole-grain buns. Add baked beans and zucchini sticks and a kid-favorite dip. Sprinkle apple slices with cinnamon for dessert.
SATURDAY: Salmon With Asian Walnut Slaw (see recipe) is fit for a king or any honored guest. Serve the delicious salmon with basmati rice and steamed broccoli. Add sourdough bread. Slice the leftover cake for dessert.
THE RECIPES
Chicken Thighs With Yogurt Sauce and Couscous
1 cup couscous
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon turmeric
¼ teaspoon ginger
¼ teaspoon ground red pepper (cayenne)
¼ teaspoon coarse salt
8 boneless skinless chicken thighs, well-trimmed (1½ to 2 pounds total)
1 teaspoon canola oil
¼ cup chopped fresh cilantro
1 teaspoon minced garlic
1 (6-ounce) container plain yogurt
Cilantro sprigs for garnish
Cook couscous according to package directions; set aside.
In a small bowl, combine cumin, coriander, turmeric, ginger and pepper; stir in salt. Sprinkle on both sides of chicken. Coat a large skillet with cooking spray and heat oil on medium. Add chicken; cook 6 to 7 minutes on each side or until cooked through.
Meanwhile, combine cilantro, garlic and yogurt in a bowl; mix well. Serve with chicken and couscous. Garnish with cilantro sprigs.
Makes 4 servings.
Nutrition information: Each serving (prepared with fat-free yogurt) contains approximately 406 calories, 41 g protein, 9 g fat, 38 g carbohydrate, 162 mg cholesterol, 310 mg sodium and 3 g fiber.
Carbohydrate choices: 2.5.
Creamy Red Beans and Rice With Caramelized Onions
1 tablespoon butter
1 large onion, sliced
3 cups hot cooked rice
1 (16-ounce) can red kidney beans, rinsed
½ cup sour cream
½ cup shredded Asiago
¼ teaspoon ground black pepper
Melt butter in a large skillet on medium heat. Add onion; cook 8 minutes or until it begins to brown. Add rice, beans, sour cream, cheese and pepper. Stir until blended and cheese is melted.
Makes 6 servings.
Nutrition information: Each serving (prepared with reduced-sodium beans) contains approximately 268 calories, 8 g protein, 9 g fat, 37 g carbohydrate, 27 mg cholesterol, 260 mg sodium and 4 g fiber.
Carbohydrate choices: 2.5.
Salmon With Asian Walnut Slaw
3 tablespoons sweet chile sauce
3 tablespoons teriyaki sauce
1½ tablespoons unseasoned rice vinegar
4 (4- to 6-ounce) salmon filets
1 cup shredded purple cabbage
1 cup coarsely shredded carrots
2 medium green onions, sliced
¾ cup coarsely chopped and toasted walnuts, divided use
Fresh cilantro leaves, torn
In a shallow dish, stir together chile sauce, teriyaki sauce and vinegar; set aside 2 tablespoons mixture. Place salmon in dish with marinade, skin side up. Marinate 30 minutes.
In medium bowl, toss together cabbage, carrots, onions, half the walnuts and reserved marinade; refrigerate.
On medium-high heat, grill salmon 3 to 5 minutes on each side until cooked through. Transfer to a platter; top with cabbage mixture. Sprinkle with remaining walnuts and cilantro.
Makes 4 servings.
Nutrition information: Each serving contains approximately 332 calories, 28 g protein, 20 g fat, 12 g carbohydrate, 53 mg cholesterol, 464 mg sodium and 3 g fiber.
Carbohydrate choices: 1.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 12/12/2018