A week's worth of quick, healthful meals for budget-minded families
SUNDAY: Prepare your own leg of lamb for the family. On the side, serve Lemon Couscous: Cook 1 ½ cups couscous according to package directions; fluff with a fork. Stir in 1 tablespoon grated lemon zest (yellow part only) and ¼ cup chopped fresh parsley. Add fresh zucchini squash and dinner rolls to your meal. For dessert, make Peach Shortcake by layering sliced angel food cake with fresh peaches and vanilla ice cream.
Plan ahead: Save enough lamb and peaches for Monday. Save enough ice cream for Wednesday. Prepare Monday's gazpacho if time permits.
MONDAY: No stove time will be needed tonight for Lamb Sandwiches. Spread focaccia with a thin layer of mayonnaise. Top with sliced leftover lamb, roasted red peppers (from a jar), crumbled Greek feta cheese and a red-tipped lettuce leaf. Serve with White Gazpacho: In a blender, add 2 medium peeled, seeded, diced cucumbers, 1 cup unsalted chicken broth, 1 ½ tablespoons white wine vinegar, ⅛ teaspoon coarse salt, 1 (16-ounce) container sour cream and 1 crushed garlic clove. Pulse 3 or 4 times or until coarsely chopped. Chill 3 hours or more. Ladle soup into bowls and top with chopped tomatoes and chopped green onions. Dessert is leftover peaches topped with light whipped cream.
TUESDAY: Tonight's Chili With Green Salsa (see recipe) is quick, and it hit the spot at our house. Serve it with deli coleslaw and whole-grain rolls. Enjoy fresh plums for dessert.
WEDNESDAY: Keep food costs down and serve Spaghetti With Broccoli. Cook 1 pound broccoli florets in boiling water until tender, 2 to 3 minutes; drain and set aside. In a Dutch oven, heat 1 tablespoon olive oil. Add 1 medium sliced onion; cook 5 minutes or until golden. Add 2 ounces sliced prosciutto (cut into strips); mix well. Add 4 ¼ cups water and bring to a boil. Stir in 12 ounces broken spaghetti; return to boiling and cook 4 minutes; turn off heat and add drained broccoli; cover and let stand 3 minutes. Drain until preferred consistency. (Mixture will be soupy.) Ladle into bowls; top with freshly grated pecorino cheese. Add a mixed green salad and garlic bread on the side. Leftover vanilla ice cream is a quick dessert.
THURSDAY: Watch your angels line up for Quesadillas. Combine 1 cup shredded cheddar cheese, ¼ cup crumbled goat cheese, ¼ cup chopped fresh cilantro, ½ to 1 teaspoon chile powder and 1 (15-ounce) can black beans (rinsed). Spread ¾ cup bean mixture over each of 4 (6-inch) whole-grain tortillas. Top with another tortilla; press down lightly. In a nonstick skillet, heat each quesadilla 2 minutes on each side on medium-high or until browned. Cut each one into wedges. Serve with deli carrot raisin salad. For dessert, make instant chocolate pudding and stir in mini marshmallows.
FRIDAY: Try Cheese-Stuffed Crepes for a no-meat adventure. Heat oven to 375 degrees. Spoon 1 cup (of 2 cups) red pasta sauce into a 9-by-13-inch baking dish. In a bowl, mix 4 cups part-skim ricotta cheese, ½ cup freshly grated parmesan cheese, ¼ cup chopped fresh basil, ½ teaspoon coarse salt and ¼ teaspoon pepper. Divide and spread mixture into center of 8 crepes. Roll; place crepes, seam down, into prepared dish. Spread 1 cup pasta sauce over crepes. Cover dish loosely with foil and bake 20 minutes. Remove foil. Bake 5 more minutes or until bubbly. Serve with a green salad. Enjoy fresh apricots and oatmeal cookies for dessert.
Tip: Look for crepes in the produce section (often near the fresh berries).
SATURDAY: Treat your guests to Salmon With Pesto (see recipe). Serve with fettuccine tossed with extra pesto and add fresh yellow squash. Serve with bibb lettuce salad and whole-grain rolls. For dessert, make Very Berry Trifles (see recipe).
THE RECIPES
Chili With Green Salsa
1 tablespoon canola oil
12 ounces chicken breast tenders, cut into ½-inch pieces
2 (15- to 19-ounce) cans white beans, rinsed
1 ¾ to 2 cups green salsa
¼ cup chopped fresh cilantro
½ cup unsalted chicken broth
1 cup quartered grape tomatoes
Heat oil in a large skillet on medium-high. Cook chicken, stirring constantly, 3 to 4 minutes or until it is no longer pink. Add beans, salsa, cilantro and broth or water; cook 5 minutes longer to blend flavors, stirring occasionally. Top with tomatoes and serve.
Makes 5 ½ cups.
Nutrition information: Each cup contains approximately 248 calories, 19 g protein, 5 g fat, 29 g carbohydrate, 40 mg cholesterol, 675 mg sodium and 6 g fiber.
Carbohydrate choices: 2.
Salmon With Pesto
4 (5- to 6-ounce) salmon filets
3 tablespoons mayonnaise
2 tablespoons basil pesto
2 tablespoons panko bread crumbs
1 tablespoon freshly grated parmesan cheese
Place salmon, skin down, on the rack of broiler pan coated with cooking spray; tuck under thinner ends. Broil 4 inches from heat for 4 to 6 minutes per half-inch of salmon. (If salmon is 1 inch thick or more, turn skin side up halfway through cooking time.)
In a small bowl, combine mayonnaise and pesto.
In a separate bowl, combine crumbs and cheese separately. Spoon mayonnaise mixture over fish; sprinkle with crumb mixture. Broil 1 to 2 minutes more.
Makes 4 servings.
Nutrition information: Each serving (prepared with low-fat mayonnaise) contains approximately 244 calories, 31 g protein, 10 g fat, 5 g carbohydrate, 67 mg cholesterol, 325 mg sodium and no fiber.
Carbohydrate choices: 0.5.
Very Berry Trifles
1 cup cottage cheese
5 tablespoons packed light brown sugar
½ teaspoon pure vanilla extract
2 cups (½-inch) cubed pound cake
3 cups mixed berries
In a blender or food processor, combine cottage cheese, sugar and vanilla; process 1 to 2 minutes or until completely silky and smooth. Place 1/4 cup cake cubes in each of 4 (8-ounce) glasses or goblets. Top with about 2 tablespoons of fruit followed by 1 to 2 tablespoons brown sugar cream. Repeat layers. Top with remaining fruit. Serve immediately or cover and refrigerate until serving time.
Makes 4 servings.
Nutrition information: Each serving (prepared with fat-free cottage cheese) contains approximately 377 calories, 11 g protein, 10 g fat, 63 g carbohydrate, 84 mg cholesterol, 428 mg sodium and 5 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 07/31/2019