7-day menu planner

Pecan Pie
Pecan Pie

A week's worth of quick, healthful meals for budget-minded families

SUNDAY: With fall in the air, the aroma of Pork Chops With Acorn Squash (see recipe) is perfect for a family gathering. Serve the chops with green peas (from frozen), a romaine salad and rye bread. For dessert, pound cake with strawberries is a treat.

Plan ahead: Save some strawberries for Tuesday.

MONDAY: Kids and adults alike will lap up Chili Pizza. Heat oven to 400 degrees. Brown 1 pound lean ground beef until it's no longer pink; drain. Stir in 1 (1.25-ounce) package chili seasoning mix, 1 (14.5-ounce) can diced tomatoes and 1 (15-ounce) can pinto beans and their liquid. Simmer 5 minutes. Arrange 8 burrito-size tortillas on a 12-inch pizza pan, overlapping edges as necessary. Spoon beef mixture onto tortillas. Sprinkle evenly with 2 cups shredded cheddar cheese. Bake 5 to 10 minutes or until cheese melts. Garnish with sliced black olives, if desired. Slice and serve. Add celery and carrot sticks. Slice kiwifruit for dessert.

TUESDAY: Make a simple no-meat dinner featuring lentil soup (canned or deli) and Grilled Cheese Sandwiches on Whole-Grain Bread: Drain a 4-ounce can of whole green chiles; pat dry. On each sandwich, place 1 chile between 2 slices cheese. Grill in a skillet or on a grill until golden brown. Serve with a spinach salad. Leftover strawberries are for dessert.

WEDNESDAY: Easy Cassoulet is a budget-friendly meal. Cut a 1.75-pound pork tenderloin in half lengthwise, then crosswise into chunks about 1 inch wide. Heat 1 teaspoon canola oil in a large skillet on medium. Add 1 small chopped onion, 3 cloves minced garlic, 12 ounces turkey kielbasa (cut into ½-inch slices) and pork; cook 5 minutes, stirring occasionally. Add 2 (15-ounce) cans white beans (rinsed), 1 teaspoon dried thyme, ½ cup canned tomato sauce, 1 cup unsalted chicken broth, and coarse salt, pepper and hot sauce to taste. Cover and cook 5 minutes, stirring occasionally. Remove lid and cook 2 minutes or until slightly thickened. Serve in shallow soup plates, along with mixed greens and a baguette. Enjoy peaches for dessert.

THURSDAY: Celebrate Thanksgiving with Turkey Breast With Sweet-and-Sauerkraut (see recipe). Add mashed potatoes, dressing, green peas, cranberries and dinner rolls. To end a perfect meal, slice a small piece of Pecan Pie (see recipe) for dessert and then take a very long walk.

Plan ahead: Save enough turkey, sauerkraut and potatoes for Friday; save enough pie and whipped cream for Saturday.

FRIDAY: What's better: the dinner or the leftovers from Thanksgiving? With Grilled Turkey Reubens on the menu, it's a toss-up. Coat 8 slices rye bread with cooking spray. Lay 4 slices, coated side down, in a large nonstick skillet or on a grill. Spread 1 teaspoon mayonnaise on each slice, along with 1 slice Swiss cheese, ¼ cup leftover sauerkraut and leftover sliced turkey. Top with remaining bread, coated side up. Grill until the bread is browned on both sides and cheese has melted. Serve with Potato Patties made from leftover mashed potatoes: Into the potatoes, stir 1 egg; mix well. Shape into patties; lightly coat with flour and cooking spray. Brown in a nonstick skillet until heated through. Add dill pickles on the side. Keep dessert light with pears.

SATURDAY: Invite guests for your grilled lamb chops. Serve with Quinoa Pilaf: Heat 1 tablespoon olive oil in a skillet on medium; add ¼ cup diagonally sliced green onions, ½ cup diced carrots, ¼ cup sliced celery and ¼ cup diced red bell pepper. Cook 5 minutes or until softened. Mix with hot quinoa and season with coarse salt and black pepper to taste. Add green beans, a bibb lettuce salad and whole-grain rolls to the meal. Slice the leftover pie for dessert and top with leftover whipped cream.

THE RECIPES

Pork Chops With Acorn Squash

5 tablespoons all-purpose flour

½ teaspoon coarse salt

¼ teaspoon allspice

¼ teaspoon ground ginger

⅛ teaspoon pepper

2 tablespoons butter, divided use

6 (½-inch thick) pork loin chops

1 medium acorn squash, cut into 6 rounds

2 tablespoons light brown sugar

1½ cups pear nectar

2 teaspoons Worcestershire sauce

Heat oven to 350 degrees.

In a small bowl, combine flour, salt, allspice, ginger and pepper; reserve 2 tablespoons of mixture.

Melt 1 tablespoon butter in a large skillet on medium. Coat each chop in flour-spice mixture, shaking off excess; cook 2 minutes on each side or until browned. Arrange chops in a 9-by-13-inch baking dish. Top each chop with 1 slice squash.

To the skillet, add remaining butter. Stir in reserved flour mixture and brown sugar. Mix nectar with Worcestershire sauce. Gradually add nectar mixture to skillet. Cook and stir until thickened. Pour over chops; cover and bake 1 hour or until chops are tender. Serve warm.

Makes 6 servings.

Nutrition information: Each serving contains approximately 345 calories, 30 g protein, 14 g fat, 26 g carbohydrate, 90 mg cholesterol, 236 mg sodium and 2 g fiber.

Carbohydrate choices: 2.

Turkey Breast With Sweet-and-Sauerkraut

1 (4- to 7-pound) whole turkey breast, thawed if frozen

2 to 3 tablespoons canola oil

Coarse salt and pepper to taste

2 pounds refrigerated sauerkraut, rinsed

1 large shallot, minced

1 cup finely chopped carrots

2 Granny Smith or other tart apples, cored and chopped

⅔ cup sweetened dried cranberries

1 (14-ounce) can unsalted chicken broth

Heat oven to 350 degrees. Rub turkey with oil and season with salt and pepper. Place in a medium roasting pan. In a large bowl, mix together the sauerkraut, shallot, carrots, apples and cranberries. Spread mixture around turkey in roasting pan. Pour broth over sauerkraut mixture. Bake, uncovered, 1 hour 45 minutes or until internal temperature is 165 degrees at thickest part of breast. Baste occasionally, adding water if necessary. Remove from oven; tent with foil and let turkey stand 10 minutes. Slice and serve.

Makes 12 servings.

Nutrition information: Each serving of turkey (without skin) contains approximately 178 calories, 37 g protein, 2 g fat, no carbohydrate, 94 mg cholesterol, 74 mg sodium and no fiber.

Carbohydrate choices: 0.

Nutrition information: Each serving of sauerkraut contains approximately 69 calories, no protein, 1 g fat, 14 g carbohydrate, no cholesterol, 579 mg sodium and 4 g fiber.

Carbohydrate choices: 1.

Pecan Pie

1 (9-inch) refrigerated pie crust, softened according to package directions

5 tablespoons unsalted butter, melted and cooled

1 cup light corn syrup

¾ cup light brown sugar

2 teaspoons pure vanilla extract

3 eggs, lightly beaten

½ teaspoon coarse salt

2 cups pecan halves

Light whipped cream for garnish

Place a baking sheet in oven. Heat oven to 350 degrees.

Gently line pie pan with rolled-out pie dough. Be sure to press into edges and up the sides. Use fingers or a fork to create the decorative edge of your choice. Set aside.

In a large bowl, whisk together butter, corn syrup, brown sugar and vanilla extract. Add eggs and salt, and whisk until mixture is even. Fold in pecan halves. Pour mixture into pie crust and spread evenly with a spatula. Gently cover edges of pie crust with pieces of aluminum foil.

Place pie on heated baking sheet and bake for 60 to 70 minutes or until pie is set in center. Remove pie and allow to cool completely before serving or chilling. (Pie can be made a day ahead and refrigerated overnight. Allow pie to come to room temperature before serving.) Garnish with whipped cream and serve.

Makes 10 servings.

Nutrition information: Each serving contains approximately 461 calories, 5 g protein, 27 g fat, 56 g carbohydrate, 73 mg cholesterol, 255 mg sodium and 2 g fiber.

Carbohydrate choices: 4.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:

susan@7daymenu.com

Food on 11/14/2018

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