A week's worth of quick, healthful meals for budget-minded families
SUNDAY: Treat the family to a spiral sliced ham and add baked sweet potatoes on the side. Split the potatoes and sprinkle with fresh orange juice and cinnamon. Add vegetable gratin (see recipe) And biscuits. For dessert, buy a coconut cake.
Plan ahead: Save enough ham for Monday and Wednesday and enough cake for Monday.
MONDAY: Ham Pasta Salad makes good use of leftovers. Cook 8 ounces rotini (spiral) pasta according to package directions; drain and return to pot. Stir in 2 cups diced (leftover) ham, 5 tablespoons Italian dressing, 1 (14-ounce) can drained water-packed quartered artichokes and 1 (7 ½-ounce) jar drained roasted red peppers (coarsely chopped). Toss to mix and serve with a lettuce wedge and bread sticks. Slice leftover cake for dessert.
TUESDAY: It's easy on the budget and tastes good, so Broccoli Chicken Parmesan is a good choice for dinner. Heat 1 tablespoon canola oil in a nonstick skillet on medium. Add 1 pound sliced (¼ inch thick) red potatoes. Cover and cook 10 minutes, stirring occasionally. Stir in 1 (10- to 12-ounce) can drained chicken breast (or 2 cups chopped cooked chicken breast) and 2 cups fresh broccoli florets; cook on medium 5 minutes or until hot. In a medium bowl, mix together 1 (10 ¾-ounce) can condensed broccoli cheese soup (or plain cheese soup), ½ cup milk and ¼ teaspoon garlic powder; add to skillet. Sprinkle with ¼ cup freshly grated parmesan cheese. Bring to a boil. Reduce heat to low; cover and cook 5 minutes or until heated through. Serve with mixed greens and crusty bread. Plums are dessert.
WEDNESDAY: Kids will like the mild flavor of Ham and Swiss Potato Bake. Heat oven to 400 degrees. Mix together 1 (4.6-ounce) package dehydrated julienne potatoes with cheese sauce mix and 2 ½ cups boiling water in a 2-quart casserole dish. Stir in 2/3 cup milk, 1 cup diced (leftover) ham and 2/3 cup shredded Swiss cheese. Bake uncovered for 50 minutes; sprinkle with ¼ cup panko bread crumbs. Bake 10 to 14 more minutes or until golden. Add carrot sticks and cornbread muffins alongside. Serve fresh tropical fruit for dessert.
THURSDAY: Try these All-American Portobello "Cheeseburgers" (see recipe) for a no-meat meal with plenty of flavor. Serve with green beans. Fresh pineapple is dessert.
FRIDAY: Enjoy an easy dinner and serve any frozen lasagna. Add a packaged Italian salad and garlic bread. Buy tapioca pudding for dessert.
SATURDAY: Your guests will enjoy Grilled Arctic Char and Salade Nicoise (see recipe) for its flavor and appearance. Serve with a romaine salad. Add a baguette. There were no leftovers when I served our guests Cappuccino Ice Cream Pie for dessert: In a mixing bowl, combine 1 (1.4-ounce) package instant chocolate pudding mix, 1 to 2 teaspoons instant coffee granules, 1 cup milk and 1 cup vanilla ice cream. Beat 2 minutes or until creamy and smooth. Stir in 1 cup light whipped topping and pour into a graham cracker pie crust. Chill 30 minutes or until firm. Slice and serve with additional whipped topping.
THE RECIPES
Vegetable Gratin
2 cups fresh broccoli florets
2 cups fresh cauliflower florets
2 cups thin carrot strips
2 cups sliced zucchini
¾ cup mayonnaise
1 cup shredded cheddar cheese
½ cup freshly grated parmesan cheese
4 green onions, sliced
2 tablespoons Dijon mustard
¼ teaspoon ground red pepper (cayenne)
3 tablespoons Italian-seasoned bread crumbs
Heat oven to 350 degrees.
Microwave fresh vegetables 8 minutes on 100% power; drain well. Arrange broccoli, cauliflower, carrots and zucchini in a 2-quart baking dish coated with cooking spray. Mix together mayonnaise, cheddar, parmesan, green onions, Dijon mustard and cayenne pepper. Spoon over vegetables. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until golden.
Makes 10 servings.
Nutrition information: Each serving (prepared with reduced-fat mayonnaise and light cheese) contains approximately 115 calories, 7 g protein, 5 g fat, 12 g carbohydrate, 10 mg cholesterol, 515 mg sodium and 3 g fiber.
Carbohydrate choices: 1.
All-American Portobello "Cheeseburgers"
4 (5-inch) portobello mushrooms, stems removed
2 teaspoons extra-virgin olive oil
4 thin slices sharp cheddar cheese
4 whole-grain hamburger buns, split
½ medium red onion, thinly sliced
2 cups packed fresh spring mix or other salad greens
¼ cup ketchup
Heat grill or grill pan on medium high. Rub rounded side of mushrooms with oil. Do not remove mushroom gills. Grill, rounded side down, 4 minutes or until grill marks form. Flip; top with cheese; grill 4 more minutes or until softened. If desired, transfer to cooling rack and allow excess liquid to drip for 2 minutes. Place on bottom bun portions. Top each with onion, ½ cup salad greens and bun tops; serve with ketchup. (Adapted from Clean & Simple Diabetes Cookbook; Jackie Nugent, RDN, CDN; American Diabetes Association.)
Makes 4 servings.
Nutrition information: Each serving (prepared with no-sugar added ketchup) contains 255 calories, 11 g protein, 12 g fat, 30 g carbohydrate, 22 mg cholesterol, 519 mg sodium and 5 g fiber.
Carbohydrate choices: 2.
Grilled Arctic Char and Salade Nicoise
1 pound small red potatoes
½ pound thin green beans (haricots verts)
4 (5-ounce) skinless Arctic char filets
¼ teaspoon coarse salt
¼ teaspoon ground black pepper
2 tablespoons unsalted chicken broth
2 tablespoons red wine vinegar
2 teaspoons extra-virgin olive oil
1 medium shallot, minced
1 teaspoon Dijon mustard
4 Boston lettuce leaves
½ cup cherry tomatoes
8 Nicoise olives
Cover potatoes with cold water in a medium pan; bring to a boil. Reduce heat to low; simmer 20 minutes or until tender. Remove with slotted spoon; reserve water. Cool potatoes, then slice ¼ inch thick. Return water to a boil. Add green beans; cook 4 minutes or until tender. Drain; rinse under cold running water.
Coat grill rack with cooking spray. Heat grill to medium-high. Sprinkle char with salt and pepper; coat with cooking spray. Grill fish 4 minutes or until just opaque in center. Transfer to cutting board.
For dressing, in a small bowl, whisk together broth, vinegar, oil, shallot and mustard.
Place char on platter; arrange potatoes, green beans, lettuce, tomatoes and olives beside fish; serve with dressing. Discard skin before eating.
Makes 4 servings.
Nutrition information: Each serving contains approximately 343 calories, 35 g protein, 10 g fat, 27 g carbohydrate, no cholesterol, 356 mg sodium and 5 g fiber.
Carbohydrate choices: 2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
Food on 04/01/2020