LITTLE ROCK — SUNDAY: With the title of Beef Pot Roast (see recipe), you won’t need any other words to describe the family meal. Serve the beef and vegetable dish with mixed greens and crusty bread.
Buy a peach cobbler for dessert and top it with whipped cream.
Plan ahead: Save enough beef and cobbler for Monday.
MONDAY: Use the beef leftovers for Stuffed Baked Potatoes. Combine some of the heated leftover chopped beef, vegetables and gravy, and spoon it over split baked potatoes. Serve your simple meal with a lettuce wedge and whole-grain rolls. Warm the leftover cobbler for dessert and top it with vanilla ice cream.
Plan ahead: Save some ice cream for Tuesday.
TUESDAY: Try Tomato and Bean Soup Provencal for a delicious no-meat meal. Heat 2 teaspoons olive oil in a Dutch oven on medium; add 2 cloves garlic (minced) and cook 2 minutes. Add 1 (14 1/2-ounce) can diced tomatoes with Italian herbs along with their juice, 1 1/4 cups water, 1 (14-ounce) can chicken broth and1/4 teaspoon crushed red pepper flakes; bring to boil. Reduce heat; simmer, uncovered, 10 minutes. Stir in 1 (16-ounce) can white beans (rinsed) and heat through. Stir in 1 (5- or 6-ounce) package fresh baby spinach leaves (coarsely chopped) and heat until wilted. Ladle into shallow bowls; garnish with chopped fresh basil or flatleaf parsley and freshly grated parmesan cheese. Alongside, add egg salad sandwiches (on wholegrain toast) layered with lettuce and tomatoes. Leftover icecream with chocolate sauce is your dessert.
WEDNESDAY: Serve Spanish-Style Eggs for a quick meal.
Heat 1 tablespoon vegetable oil in a large skillet on medium.
Cook1/2 cup chopped onion and1/2 cup chopped red bell pepper for 5 minutes, or until softened. Add 1 cup chopped tomato and 6 lightly beaten eggs. Stir over low heat until eggs are set. Alongside, add hash-browned potatoes, a packaged green salad and toasted whole-wheat English muffins to round out the meal.
For dessert, make instant chocolate pudding.
THURSDAY: Call the kids for Pita Burgers. Stuff whole-grain pitas with vegetable burgers (frozen, prepared according to package directions and cut to fit), chopped lettuce, tomatoes, sour cream and guacamole.
Sliced apples make a crunchy dessert.
FRIDAY: Be frugal and serve Pasta With Mushrooms and Peas (see recipe) tonight. Add a packaged Caesar salad and whole-grain bread. For dessert, pears are easy.
SATURDAY: Our guests requested the recipe for Baked Fish With Black Beans and Tomatoes (see recipe), and your guests will, too. Serve the pretty, flavor-packed entree with Red Potato Slices With Lemon.
Heat oven to 425 degrees.
Coat a 9-by-13-inch dish with cooking spray. In a large bowl, combine 2 pounds thinly sliced medium or large red potatoes, 3 tablespoons olive oil, 1 thinly sliced lemon (discard ends and seeds), 2 cloves garlic (minced), 1/4 cup chopped flatleaf parsley, 1 teaspoon coarse salt and 1/4 teaspoon coarsely ground black pepper.
Toss gently and spread mixture in an even layer in dish. Roast 1 hour, gently turning with a spatula every 20 minutes, or until potatoes are crisp and golden and lemon skins are shriveled. (Adapted from Fine Cooking Thanksgiving Cookbook from the editors of Fine Cooking). Add a romaine salad and sourdough bread.
Buy a lemon pie for dessert.
THE RECIPES
Beef Pot Roast 8 red potatoes (2- to 2 1/2-inch
diameter) 8 ounces baby carrots 4 cloves garlic 1 teaspoon dried crushed
rosemary 1/2 teaspoon coarse salt 1/2 teaspoon pepper 1 (3- to 3 1/4-pound) boneless
beef bottom round rump or
chuck shoulder pot roast 1/4 cup water1/4 cup dry red wine 2 tablespoons cornstarch,
dissolved in 3 tablespoons
water Chopped fresh parsley for
garnish
In a 4-quart or larger slow cooker, place potatoes, carrots and garlic. In a small bowl, combine rosemary, salt and pepper. Press evenly into surface of roast. Place roast on top of vegetables. Add water and wine. Cover and cook on low 8 to 9 hours or until roast and vegetables are tender.
Remove roast and vegetables;
keep warm.
To make gravy, strain cooking liquid; discard fat. In small pan, combine 2 cups cooking liquid and cornstarch mixture. Bring to boil; cook and stir 1 minute or until thickened.
Just before serving, carve roast across grain into thin slices.
Serve with vegetables and gravy. Garnish with parsley.
Makes 10 servings.
Nutrition information: Each serving contains approximately 237 calories, 30 g protein, 7 g fat, 12 g carbohydrate, 79 mg cholesterol, 153 mg sodium, 2 g fiber.
Pasta With Mushrooms and Peas 12 ounces fettuccine 1 tablespoon olive oil 1 small onion, chopped 1 (8-ounce) package sliced
mushrooms 2/3 cup fat-free half-and-half 1 (10-ounce) package frozen
tiny green peas, thawed 1 tablespoon fresh lemon juice Coarse salt and pepper to
taste 1/2 cup freshly grated
parmesan cheese 4 strips bacon, cooked and
crumbled for garnish
Cook pasta according to package directions; drain and return to pot.
Meanwhile, make the sauce. In a large skillet, heat oil on medium; add onions and mushrooms and cook 5 minutes, or until onions are softened and moisture in mushrooms has evaporated.
Add half-and-half and peas.
Bring to a gentle simmer and cook 3 or 4 minutes, or until peas are heated through and sauce is slightly thickened. Stir in lemon juice. Season with salt and pepper to taste. Spoon pasta into a large serving dish;
pour sauce over pasta. Garnish with cheese and bacon. Serve immediately.
Makes 6 servings.
Nutrition information: Each serving contains approximately 357 calories, 17 g protein, 7 g fat, 55 g carbohydrate, 12 mg cholesterol, 258 mg sodium, 4 g fiber.
Baked Fish With Black
Beans and Tomatoes 11/2 pounds fish filets (trout,
snapper, tilapia or any mild
fish) 2 tablespoons fresh lime juice 1 teaspoon minced garlic 1 medium onion, chopped 1 (4-ounce) can chopped
green chiles, drained 1/2 teaspoon ground cumin 2 teaspoons chili powder 1 (15-ounce) can black beans,
rinsed 1 cup frozen corn, thawed 1 cup chopped plum tomatoes 3 tablespoons chopped fresh
cilantro 1 avocado, diced
Heat oven to 350 degrees.
Lay the fish in a 9-by-13-inch baking dish coated with cooking spray. Drizzle with lime juice.
Coat a large skillet with cooking spray and cook the garlic and onion on medium for 5 minutes or until softened.
Add green chiles, cumin, chili powder, black beans, corn and tomatoes; cook 5 minutes until hot; stir occasionally. Remove from heat. Add cilantro and spoon sauce over fish. Bake, covered, 20 to 25 minutes or until fish flakes easily with a fork and is opaque throughout.
Remove from oven. Garnish with avocado and serve.
Makes 6 servings.
Nutrition information: Each serving contains approximately 223 calories, 18 g protein, 8 g fat, 24 g carbohydrate, 66 mg cholesterol, 282 mg sodium and 8 grams fiber.
Susan Nicholson is an Atlanta based cookbook author and registered dietitian. She can be reached by e-mail:
Food, Pages 41 on 11/07/2012