A week's worth of quick, healthful meals for budget-minded families
SUNDAY: Gather the family for a spiral-sliced ham. To accompany the ham, buy red potato salad and broccoli salad from the deli and make it an extra-easy Easter meal. Add mixed greens and biscuits. For dessert, impress the relatives with this Apple Tart (see recipe).
Tip: If you're having guests, you may want to make an extra tart.
Plan ahead: Save enough ham and dessert for Monday.
MONDAY: Make Ham-and-Swiss Sandwiches on Rye tonight. Spread the bread with coarse-grain mustard; add sliced Swiss cheese and leftover ham slices. Grill the sandwiches if you like. Follow the directions on the package and prepare Sliced Polenta for a side dish. Make or buy a carrot salad. Warm the leftover tart for dessert and top it with vanilla ice cream.
Plan ahead: Save enough ice cream for Thursday.
TUESDAY: Stretch those dollars with this Cajun Chicken-and-Rice Casserole (see recipe). Add a spinach salad and whole-grain bread. Peaches are dessert.
Plan ahead: Save enough casserole for Thursday.
WEDNESDAY: Feast on Vegetable Curry tonight. In a 4-quart or larger slow cooker, combine 4 medium potatoes (peeled and diced), 1 large onion (chopped), 1 red bell pepper (chopped), 2 carrots (chopped), 2 large plum tomatoes (chopped), 1 (6-ounce) can no-salt-added tomato paste, ¾ cup water, 2 tablespoons curry powder, 2 teaspoons cumin seeds, ½ teaspoon garlic powder and ½ teaspoon coarse salt; mix well. Place florets from 1 medium head cauliflower on top. Cook on low 7 to 8 hours. Gently stir in 1 (10-ounce) package frozen green peas; increase heat to high and cook 15 more minutes. Serve the curry over basmati rice and pass chutney (from jar) at the table to top the curry. Slice cucumbers into plain yogurt as an accompaniment. Add whole-grain pita. Make instant lemon pudding for dessert.
THURSDAY: Love your leftovers and enjoy Cajun Casserole tonight. Add deli coleslaw. Scoop leftover ice cream for dessert.
FRIDAY: Kids are always in a hurry to eat, so Pork Wraps are right up their alley: Heat whole-grain flour tortillas according to package directions. Fill with the kids' favorite refrigerated pork barbecue; top with sliced avocado. Serve with carrot sticks and baked chips. For dessert, slurp on frozen juice bars.
SATURDAY: Our guests enjoyed this Baked Stuffed Shrimp Casserole (see recipe). Serve it with a red-tipped lettuce salad. Add brown rice with toasted pecans and sourdough bread on the side. For dessert, make Raspberry Parfaits by layering vanilla pudding with raspberries (thawed from frozen) in stemmed glasses. Top with whipped cream.
THE RECIPES
Apple Tart
1 refrigerated pie crust (from 14.1-ounce package)
1 egg white, lightly beaten
¾ cup PLUS 1 teaspoon granulated sugar, divided use
2 tablespoons cornstarch
2 teaspoons cinnamon
4 cups thinly sliced peeled apples (about 4 medium)
Heat oven to 425 degrees. Unroll crust as directed on package.
Place on foil-lined 12-inch pizza pan. Press out any folds or creases. Brush crust with egg white, using about half of it.
In a medium bowl, mix ¾ cup sugar, cornstarch and cinnamon. Toss with apples. Spoon into center of crust, spreading to within 2 inches of edge. Fold edge of crust up over apples, pleating or crimping as needed. Brush exposed crust with remaining egg white; sprinkle with 1 teaspoon sugar. Bake 20 minutes or until apples are tender. Cool slightly before serving.
Makes 8 servings.
Nutrition information: Each serving contains approximately 212 calories, 2 g protein, 6 g fat, 40 g carbohydrate, 5 mg cholesterol, 136 mg sodium and 1 g fiber.
Carbohydrate choices: 2 ½
Cajun Chicken-and-Rice Casserole
½ teaspoon paprika
½ teaspoon dried thyme
½ teaspoon garlic powder
½ teaspoon ground red (cayenne) pepper
½ teaspoon coarse salt
½ teaspoon black pepper
1 pound boneless skinless chicken breasts, cut into ¾-inch pieces
3 slices bacon
2 teaspoons canola oil
1 medium onion, finely chopped
1 medium red or green bell pepper, chopped
1 large rib celery, chopped
1 (14-ounce) can diced tomatoes, well-drained
4 cups chicken broth
2 cups white rice
1 cup frozen peas
Chopped fresh parsley for garnish
In a medium bowl, combine paprika, thyme, garlic powder, cayenne pepper, salt and black pepper. Set aside half of the mixture. Toss chicken with the remaining spice mixture.
In a Dutch oven, cook bacon on medium-high, stirring occasionally, 5 minutes or until crisp. Drain on paper towels, then crumble. To same pot, add oil, then chicken. Cook 3 minutes or until browned, stirring occasionally. Transfer chicken to a medium bowl. To pot, add onion, bell pepper and celery. Cook 5 minutes, stirring. Add tomatoes, cook 2 minutes. Stir in broth, rice and peas. Heat to boiling; reduce heat to a simmer. Stir in chicken and any juices. Cover; simmer 27 minutes or until rice is tender and chicken is cooked through. Top with crumbled bacon and parsley.
Makes 12 cups.
Nutrition information: Each cup (prepared with no-salt added tomatoes and unsalted chicken broth) contains approximately 218 calories, 13 g protein, 3 g fat, 32 g carbohydrate, 30 mg cholesterol, 193 mg sodium and 2 g fiber.
Carbohydrate choices: 2
Baked Stuffed Shrimp Casserole
1 pound large shrimp, peeled and deveined with tails intact
1 tablespoon extra-virgin olive oil
¾ teaspoon coarse salt, divided use
¼ teaspoon freshly cracked pepper
1 pound lump crab meat
1 cup plain cracker crumbs
2 cloves garlic, minced
1/3 cup chopped fresh parsley
Zest and juice of one lemon, plus lemon wedges for serving
6 tablespoons unsalted butter, melted
Heat oven to 425 degrees.
Butterfly the shrimp by cutting down the back of the shrimp most of the way through, but not all the way. Add shrimp to medium bowl with the olive oil, ½ teaspoon salt and the pepper. Toss and set aside.
In a large bowl, make the stuffing by combining the crab meat, cracker crumbs, garlic, parsley, lemon zest, juice, melted butter and remaining ¼ teaspoon salt.
In a 2-quart (or 11-by-17-inch) baking dish, arrange the seasoned shrimp evenly, cut side down, so the tails are facing up. Spoon the stuffing over and around the shrimp evenly. Bake 15 to 18 minutes until the shrimp is just baked through and the top of the stuffing is golden brown. Serve with lemon wedges. (Adapted from "Big Bites," Kat Ashmore, Rodale)
Makes 4 servings.
Nutrition information: Each serving contains approximately 500 calories, 44 g protein, 25 g fat, 22 g carbohydrate, 275 mg cholesterol, 1,283 mg sodium and 1 g fiber.
Carbohydrate choices: 1 ½
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: