A week’s worth of quick, healthful meals for budget-minded families
SUNDAY: Prepare a baked ham for family day. Serve it with rice and Lemon-Tarragon Peas (see recipe). Make or buy coleslaw and add sourdough bread. Buy a Boston cream pie for dessert.
Plan ahead: Save enough ham, coleslaw and Boston cream pie for Monday.
MONDAY: Use the leftover ham and make Ham-Stuffed Potatoes (see recipe) for dinner. Serve with leftover coleslaw and whole-grain rolls. Bring out the leftover Boston cream pie for dessert.
TUESDAY: Add up the savings when you prepare Chicken Enchiladas. Heat oven to 350 degrees. Combine 2 (10- to 12-ounce) cans drained chicken breast, 1 ¼ cups salsa, ½ cup minced onion, ½ cup sour cream and ½ cup shredded Mexican-blend cheese; mix well. Divide mixture and spoon down center of 10 (6- to 8-inch) whole-grain tortillas. Roll and place seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Coat enchiladas with cooking spray. Bake 35 minutes. Sprinkle enchiladas with an additional ½ cup shredded cheese. Bake 5 more minutes or until cheese melts. Garnish with chopped jalapeno peppers, more sour cream, shredded lettuce and chopped tomatoes. Serve with sliced avocado salad. Peaches are dessert.
WEDNESDAY: Skip meat tonight and enjoy Tomato and Corn Pizza (see recipe). Serve with a mixed green salad. Make instant vanilla pudding and top it with fresh strawberries for dessert.
Plan ahead: Save some strawberries for Friday.
THURSDAY: Calling all kids for honey-barbecue chicken wings (from frozen). Enjoy them with green beans and carrot sticks. For dessert, make a Watermelon Slushy: Puree frozen chunks of watermelon in a food processor until smooth. Add sugar and fresh lemon or lime juice to taste; process until blended. Serve immediately.
FRIDAY: Stay cool with tuna salad. Spoon deli or homemade tuna salad over packaged greens. Sprinkle with toasted walnuts and add deviled eggs and whole-grain rolls on the side. Spoon leftover strawberries over vanilla ice cream for dessert.
SATURDAY: Your lucky guests will rave over your Shrimp With Tomatoes and Feta. In a large skillet, heat 2 teaspoons olive oil on medium; cook 1 medium onion (chopped) for 5 minutes. Add 1 large clove garlic (minced) and cook 2 minutes. Stir in 1 (14.5-ounce) can diced tomatoes with garlic and onions with liquid, ¾ teaspoon dried oregano and ½ teaspoon dried thyme; cook over medium-high heat 6 minutes until slightly thickened. Stir in 1 pound raw, deveined shrimp; cook 5 minutes or until shrimp are opaque. Serve over couscous and top with crumbled Greek feta cheese. Serve with asparagus and a baguette. For dessert, fresh pineapple drizzled with orange liqueur (or honey) and sprinkled with shredded toasted coconut is smashing.
3 ½ cups shelled fresh or frozen English peas (see note)
1 ½ cups fresh sugar snap or snow pea pods
1 tablespoon softened butter
1 tablespoon snipped fresh tarragon
2 teaspoons finely shredded lemon zest
½ teaspoon freshly cracked black peppercorns
¼ teaspoon coarse salt
In a medium saucepan, bring 1 cup water to a boil. Add English peas. Return to boiling; reduce heat. Simmer, covered, 8 minutes. Add sugar snap peas. Cook, covered, about 4 minutes or until just crisp-tender. Drain. Add butter, tarragon, lemon zest, pepper and salt. Toss to coat with more butter, if desired. Serve immediately.
Makes 6 servings.
Note: Can substitute frozen petite green peas if desired and cook according to package directions.
Nutrition information: Each serving contains approximately 93 calories, 5 g protein, 2 g fat, 14 g carbohydrate, 5 mg cholesterol, 102 mg sodium and 5 g fiber.
Carbohydrate choices: 1.
4 large baking potatoes (10 to 12 ounces each)
1 tablespoon butter
3 cups chopped leftover cooked ham,
1 small onion, chopped
2 cloves garlic, minced
½ cup sour cream
¼ teaspoon coarse salt
¼ teaspoon ground black pepper
¾ cup freshly grated parmesan cheese
Chopped fresh chives, for garnish
Microwave potatoes 15 to 18 minutes on 100% power. Wrap potatoes in paper towels, then in a terrycloth towel; let stand 5 minutes. When potatoes are cool enough to handle, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside.
Melt butter in a medium skillet over medium-high heat; add leftover ham, onion and garlic and cook 5 minutes or until onion is softened.
Heat oven to 350 degrees.
Meanwhile, mash potato pulp; stir in ham mixture, sour cream, salt and pepper. Stuff shells; sprinkle with parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake 25 to 30 minutes or until hot. Garnish with chives.
Makes 8 potato halves.
Nutrition information: Each half (prepared with reduced-fat sour cream) contains 270 calories, 16 g protein, 10 g fat, 29 g carbohydrate, 46 mg cholesterol, 875 mg sodium and 2 g fiber.
Carbohydrate choices: 2.
Tomato and Corn Pizza
3 small sliced plum tomatoes
⅛ teaspoon freshly ground black pepper
1 (14-ounce) Italian cheese-flavored pizza crust
⅓ cup refrigerated pesto
½ cup fresh corn kernels
¼ cup freshly grated parmesan cheese
1 teaspoon sugar
6 ounces sliced fresh mozzarella cheese
3 tablespoons freshly torn basil leaves
Heat oven to 450 degrees.
Place the tomato slices on paper towels; sprinkle evenly with pepper. Let stand 20 minutes.
Place pizza crust on parchment paper-lined baking sheet; spread with pesto.
Stir together the corn, parmesan and sugar. Top pizza with corn mixture, tomatoes and mozzarella. Bake 14 minutes or until cheese is melted and golden. Remove from oven; sprinkle with basil. Cut into 4 wedges. (Adapted from One Sheet Eats [Oxmoor House])
Makes 4 servings.
Nutrition information: Each serving contains approximately 538 calories, 23 g protein, 28 g fat, 49 g carbohydrate, 40 mg cholesterol, 802 mg sodium and 3 g fiber.
Carbohydrate choices: 3.5.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
Food on 07/03/2019
Print Headline: 7-day menu planner