A week's worth of quick, healthful meals for budget-minded families
SUNDAY: Introduce the family to the flavors of Greece with Honey-Lemon Rack of Lamb (see recipe). Serve with rice tossed with chopped fresh mint. Add green peas and crusty rolls to accompany the meal. Dessert is Ambrosia Towers: Mix together 1 ½ cups vanilla yogurt with 1 (8-ounce) can crushed pineapple (drained). Spoon 2 tablespoons of mixture into 4 tall stem glasses; top with a few banana slices, 2 more tablespoons yogurt mixture, some mandarin orange sections and the remaining yogurt mixture. Add toasted shredded coconut and fresh strawberries for garnish.
Tip: To toast coconut: Heat oven to 350 degrees; spread coconut on baking sheet and bake 5 to 10 minutes or until golden. Watch carefully!
Plan ahead: Save enough coconut for Monday.
MONDAY: Lean ground beef is always a budget-stretcher, and these Meatball Subs (see recipe) are a tasty way to save money. Serve with baked chips and steamed mixed vegetables (from frozen). Top some peaches with leftover coconut for dessert.
Plan ahead: Save enough meatballs for Tuesday and enough peaches for Thursday.
TUESDAY: Use leftover meatballs for Tacos tonight. Fill taco shells with crumbled meatballs and top with chopped tomatoes, shredded lettuce and sour cream. Serve with canned pinto beans garnished with chopped onion. Dessert is flan (from mix).
WEDNESDAY: If we were having guests, we'd serve them this Cheesy Pasta With Mushrooms (see recipe). Add a spinach salad and garlic bread. Dessert can be as light as fresh tropical fruit.
THURSDAY: Let the frozen section of the supermarket do the work for you tonight. Check out the frozen entrees and pick your family's favorite — or try something new. Stop by the produce section and pick up some fresh vegetables to add to your selection. Add packaged salad greens while you're there. Brownies from the bakery, topped with leftover peaches and light whipped cream, end your easy meal.
FRIDAY: Call your gang for Penne Casserole tonight. Heat oven to 350 degrees. Cook 4 cups penne (or another shape) pasta according to package directions; drain. Meanwhile, cook ½ pound bulk Italian sausage 4 minutes on medium or until no longer pink; drain. In a 2 ½-quart casserole dish, mix cooked pasta, cooked sausage, 3 cups red pasta sauce, 1 (4-ounce) can drained sliced mushrooms and ¼ cup canned sliced black olives. Cover and bake about 30 minutes or until hot and bubbly. Sprinkle with ½ cup shredded part-skim mozzarella. Bake uncovered 5 minutes or until cheese melts. Serve with celery stuffed with peanut butter; add sesame bread sticks. Crunch on apple slices for dessert.
SATURDAY: Pretend you're on vacation with Broiled Tandoori Chicken. Combine 1 cup plain yogurt, ¼ cup fresh lime juice, 2 tablespoons canola oil, 4 cloves garlic (minced), 2 tablespoons finely chopped fresh ginger, 1 teaspoon curry powder, 1 teaspoon coarse salt, ½ teaspoon cumin, ½ teaspoon ground mustard, ½ teaspoon ground red (cayenne) pepper, ½ teaspoon black pepper and ¼ teaspoon turmeric; mix well. Place 4 boneless skinless chicken breast halves in a glass baking dish; pour marinade over chicken. Cover and refrigerate 2 hours to overnight; turn occasionally. Heat broiler. Remove chicken and discard marinade; broil 6 to 8 minutes per side or until chicken is golden-brown and no longer pink on the inside. Serve with basmati rice, steamed carrots, a boston lettuce salad and naan. Buy pound cake for dessert and top it with fresh strawberries.
THE RECIPES
Honey-Lemon Rack of Lamb
2 to 2 ½ pounds well-trimmed lamb rib roasts
2 cloves garlic, sliced
5 tablespoons honey
¼ cup packed light brown sugar
¼ cup fresh lemon juice
1/8 teaspoon garlic powder
¼ teaspoon coarse salt
1 teaspoon lemon zest (yellow part only)
1 tablespoon chopped fresh mint
¼ cup finely chopped walnuts
Heat oven to 350 degrees.
Cut 1-inch-deep slits in lamb; insert garlic slices. Place lamb in shallow roasting pan.
In a small saucepan, combine honey, brown sugar, lemon juice, garlic powder and salt; cook over low heat until bubbly, stirring until sugar dissolves. Remove from heat; stir in lemon zest, mint and walnuts. Spoon glaze over lamb. Bake 30 minutes or until internal temperature reaches 135 degrees; baste occasionally. Remove from oven; let stand 5 to 10 minutes. Slice and serve.
Makes 4 to 5 servings.
Nutrition information: Each serving contains approximately 356 calories, 21 g protein, 14 g fat, 39 g carbohydrate, 64 mg cholesterol, 197 mg sodium and 1 g fiber.
Carbohydrate choices: 2.5.
Meatball Subs
1 pound very lean ground beef
¼ cup seasoned dry bread crumbs
2 egg whites or 1 egg, beaten
2 tablespoons water
Salt and ground black pepper
2 cups red pasta sauce
4 crusty Italian bread rolls (5 to 6 inches each)
4 tablespoons giardiniera, drained (optional)
Heat oven to 400 degrees.
Combine ground beef, bread crumbs, egg, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into 12 (2-inch) meatballs. Place on rack in broiler pan coated with cooking spray. Bake 18 to 20 minutes.
Heat pasta sauce according to package directions in medium saucepan. Add hot cooked meatballs to sauce; stir to coat evenly. Divide meatballs and sauce evenly among split rolls. Top each with giardiniera, if desired.
Makes 4 servings.
Nutrition information: Each serving contains approximately 472 calories, 37 g protein, 11 g fat, 55 g carbohydrate, 109 mg cholesterol, 921 mg sodium and 4 g fiber.
Carbohydrate choices : 4.
Cheesy Pasta With Mushrooms
12 ounces bow-tie pasta
1 tablespoon olive oil
1 pound assorted or white fresh mushrooms, sliced
½ teaspoon coarse salt
¼ teaspoon ground black pepper
1 cup no-salt-added vegetable broth
1 (4-ounce) package garlic-and-herb spreadable cheese
Chopped fresh parsley for garnish
Cook pasta according to package directions.
Meanwhile, in a large skillet, heat olive oil on medium-high. Add mushrooms; sprinkle with salt and pepper. Cook 8 minutes or until lightly browned, stirring occasionally. Stir in broth and cheese; heat through, stirring to combine. Drain pasta. Add pasta to sauce and toss to mix. Garnish with parsley.
Makes 5 servings.
Nutrition information: Each serving contains approximately 350 calories, 13 g protein, 8 g fat, 57 g carbohydrate, 16 mg cholesterol, 356 mg sodium and 3 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 04/15/2020