A weeks' worth of quick, healthful meals for budget-minded families
SUNDAY: With a name like Wild Mushroom Beef Stew (see recipe), you won't need any other words to describe the family meal besides "delicious." 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 stew and cobbler for Monday.
MONDAY: Use the stew leftovers for Stuffed Baked Potatoes. Spoon some of the heated leftover chopped beef, vegetables and gravy over split baked potatoes. Serve your simple meal with a lettuce wedge and whole-grain rolls. Warm the leftover cobbler for dessert and serve 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 (14.5-ounce) can diced tomatoes with basil, garlic and oregano and its liquid, 1¼ cups water, 1 (14-ounce) can vegetable broth and ¼ teaspoon crushed red pepper flakes; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Stir in 1 (16-ounce) can butter beans (rinsed) and heat through. Stir in 1 (5- or 6-ounce) package coarsely chopped baby spinach leaves 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 whole-grain toast with lettuce and tomatoes. Leftover ice cream with chocolate sauce is your dessert.
WEDNESDAY: Serve Spanish-Style Eggs for a quick meal. Cook ½ cup chopped onion and ½ cup chopped red bell pepper until softened. Add 1 cup chopped tomato and 6 eggs. Stir over low heat until eggs are set. Add hash browns (prepared according to package instructions), a packaged green salad and toasted whole-wheat English muffins to round out the meal. For dessert, fresh pineapple chunks are perfect.
THURSDAY: Call the kids for Pita Burgers. Stuff whole-wheat pitas with hot veggie burgers (from frozen, cut to fit), chopped lettuce and tomatoes. Add reduced-fat 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 Caesar salad and whole-grain bread. For dessert, pears are in season.
SATURDAY: Our guests requested the recipe for Southwestern Fish (see recipe), and yours will, too. Serve the pretty, flavor-packed entree with brown rice, a romaine salad and sourdough bread. Buy a coconut cream pie for dessert.
THE RECIPES
Wild Mushroom Beef Stew
2 pounds beef stew meat, cut into 1-inch pieces
¼ cup all-purpose flour
1 teaspoon coarse salt
½ teaspoon dried thyme
½ teaspoon pepper
¾ cup unsalted beef broth
¼ cup tomato paste
¼ cup dry red wine
2 teaspoons minced garlic
1 pound baby red potatoes, halved or quartered
8 ounces assorted mushrooms, such as shiitake, cremini and oyster, cut into quarters
1 cup baby carrots
Chopped fresh parsley for garnish
In a large bowl, combine meat, flour, salt, thyme and pepper; toss to coat. Place in a 4-quart or larger slow cooker.
In a small bowl, combine broth, tomato paste, wine and garlic; mix well and add to slow cooker. Add potatoes, mushrooms and carrots. Cover and cook on low 8 to 9 hours (or on high 4 to 5 hours) or until the beef and vegetables are tender. Stir well and garnish with parsley before serving.
Makes 8 servings.
Nutrition information: Each serving contains approximately 251 calories, 25 g protein, 8 g fat, 18 g carbohydrate, 71 mg cholesterol, 335 mg sodium and 3 g fiber.
Carbohydrate choices: 1.
Pasta With Mushrooms and Peas
12 ounces fettuccine
1 tablespoon olive oil
1 small onion, chopped
1 (8-ounce) package sliced mushrooms
⅔ cup half-and-half
1 (10-ounce) package frozen green peas, thawed
1 tablespoon fresh lemon juice
Coarse salt and pepper to taste
½ cup freshly grated parmesan cheese
4 strips bacon, cooked and crumbled for garnish
Cook pasta according to package directions; return to pot after draining.
Meanwhile, make the sauce. In a large skillet, heat oil on medium; add onion and mushrooms and cook 5 minutes or until onion is 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 379 calories, 17 g protein, 11 g fat, 54 g carbohydrate, 22 mg cholesterol, 212 mg sodium and 4 g fiber.
Carbohydrate choices: 3½.
Southwestern Fish
1½ pounds fish filets (trout, snapper, tilapia or other mild fish)
2 tablespoons fresh lime juice
1 teaspoon minced garlic
1 medium onion, chopped
1 (4-ounce) can chopped green chiles, drained
½ teaspoon cumin
2 teaspoons chile powder
1 (15-ounce) can black beans, rinsed
1 cup frozen corn, thawed
1 cup chopped fresh plum tomatoes
3 tablespoons chopped fresh cilantro
1 avocado, diced
Heat oven to 350 degrees. Arrange the fish in a 9-by-13-inch baking dish coated with cooking spray. Drizzle with lime juice. In a large nonstick skillet, cook the garlic and onion on medium for 5 minutes or until softened. Add green chiles, cumin, chile powder, black beans, corn and tomatoes; cook 5 minutes or until hot, stirring occasionally. Remove from heat. Add the 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 (prepared with reduced-sodium beans) contains approximately 223 calories, 18 g protein, 8 g fat, 24 g carbohydrate, 66 mg cholesterol, 282 mg sodium and 8 g fiber.
Carbohydrate choices: 1½.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
Food on 11/07/2018