A week's worth of quick, healthful meals for budget-minded families
SUNDAY: Buy a spiral-sliced ham today for the family's feast. Serve the easy entree with this Squash Rice Casserole (see recipe). Add a mixed green salad and whole-grain bread. Finish your feast with a slice of Key lime pie.
Plan ahead: Save enough ham, casserole and pie for Monday and enough ham (if desired) for Tuesday.
MONDAY: Use the leftover ham for Grilled Ham-and-Swiss Sandwiches. Mix ⅓ cup refrigerated sauerkraut (rinsed and drained) with ¼ cup Dijon mustard and 2 tablespoons honey. Spread on rye bread and layer with the leftover ham and Swiss cheese. Grill on both sides in a nonstick skillet coated with cooking spray. Add dill pickles. Serve with the heated leftover casserole. Slice some leftover pie for dessert.
TUESDAY: Saving some pennies will be fun (and tasty) with low-cost Linguine With Mushrooms (see recipe). Add a green salad and garlic bread. Fresh pineapple chunks are a juicy dessert.
Tip: If desired, add ½ cup diced leftover ham to the linguine and mushrooms.
WEDNESDAY: Make it cool and quick with Romaine and Tomato Salad With Chicken. Dress a packaged Caesar salad with Caesar dressing, chopped tomatoes and thinly sliced red onions. Top with packaged sliced chicken breast and croutons. Serve the simple salad with bean soup, if desired. Add bread sticks. For dessert, fresh apricots are in order.
THURSDAY: No one will complain about no-meat Kasha, Bean and Corn Tacos. Cook ½ cup whole kasha (buckwheat) in a large skillet on medium-high, stirring constantly, 2 minutes or until hot and slightly toasted; spoon into a bowl. Add 1 tablespoon olive oil to same skillet and heat. Stir in 1 ½ cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoons chile powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling-hot water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can pinto beans (rinsed), 1 cup frozen corn (thawed) and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender. Divide and spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and sour cream. All you need are nectarines for dessert.
Tip: Kasha is the roasted form of buckwheat. Look for it in with grains or health foods at the grocery store.
FRIDAY: The kids will love having cheeseburgers with lettuce and tomatoes on whole-grain buns tonight. Serve them with baked chips and deli carrot-raisin salad. For dessert, slice watermelon for your little angels.
SATURDAY: Invite guests for Spicy Portuguese Beef Kebabs (see recipe). Serve with couscous and a red-tipped lettuce salad. Add whole-grain pita bread. All you'll want for dessert is light lemon sorbet.
THE RECIPES
Squash Rice Casserole
1 medium onion, chopped
8 cups sliced zucchini
2 cups cooked rice (cook with unsalted chicken broth)
1 cup sour cream
1 cup shredded sharp cheddar cheese
¼ cup freshly grated parmesan cheese, divided use
¼ cup Italian-seasoned bread crumbs
½ teaspoon coarse salt
¼ teaspoon ground black pepper
2 eggs, lightly beaten
Place onion in large microwave-safe bowl; cover and microwave on 100% power for 3 minutes; drain. Add zucchini and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch microwave-safe baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Remove dish from microwave; sprinkle with remaining parmesan. Place under broiler 3 to 5 minutes or until lightly browned.
Makes 10 servings.
Nutrition information: Each serving (prepared with reduced-fat sour cream and light cheese) contains approximately 152 calories, 9 g protein, 4 g fat, 20 g carbohydrate, 49 mg cholesterol, 308 mg sodium and 1 g fiber.
Carbohydrate choices: 1.5.
Linguine With Mushrooms
8 ounces linguine
1 cup frozen petite green peas
1 tablespoon olive oil
1 large onion, finely chopped
1 teaspoon minced garlic
1 (8-ounce) package sliced white mushrooms
1 (4-ounce) package assorted sliced mushrooms (gourmet blend)
½ cup diced ham, optional
¾ cup unsalted chicken broth
¼ cup half-and-half
Coarse salt and ground black pepper, to taste
Cook linguine according to package directions. Place peas in colander; drain linguine over peas. Return linguine and peas to pot.
In a large nonstick skillet, heat oil on medium-high. Add onion and cook, stirring occasionally, 8 minutes or until softened and golden. Add garlic and cook, stirring constantly, 30 seconds. Add mushrooms and cook, stirring occasionally, 10 minutes or until tender. Stir in ham (if using), broth, half-and-half, salt and pepper; bring to a boil. Cook, stirring occasionally, 3 minutes or until slightly thickened. Add mushroom sauce to linguine and peas. Toss to coat. Serve immediately.
Makes 4 servings.
Nutrition information: Each serving (without ham) contains approximately 332 calories, 13 g protein, 7 g fat, 56 g carbohydrate, 6 mg cholesterol, 237 mg sodium and 5 g fiber.
Carbohydrate choices: 4.
Spicy Portuguese Beef Kebabs
1 ½ pounds boneless beef top sirloin steak, cut 1 ¼ inches thick
2 tablespoons chopped cilantro
2 tablespoons olive oil
2 teaspoons hot pepper sauce
1 teaspoon minced garlic
¼ to ½ teaspoon crushed red pepper (optional)
1 large red bell pepper, cut into 1-inch pieces
Coarse salt to taste
Prepare grill for medium-high heat.
Cut beef into 1 ¼-inch pieces. Combine cilantro, olive oil, pepper sauce, garlic and crushed red pepper in medium bowl. Add beef; toss. Alternately thread beef and bell pepper onto 6 (10-inch) skewers. Place kebabs on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes for medium-rare to medium, turning once. Season with salt as desired.
Makes 6 servings.
Nutrition information: Each serving contains approximately 174 calories, 21 g protein, 9 g fat, 2 g carbohydrate, 56 mg cholesterol, 55 mg sodium and 1 g fiber.
Carbohydrate choices: 0.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 08/21/2019