A week's worth of quick, healthful meals for budget-minded families
SUNDAY: Go all out for the family and prepare Glazed Sage-Roasted Chicken (see recipe) today. Serve the juicy bird with Creamy Rice (toss hot cooked rice with sour cream and crumbled bacon). Add petite green peas (from frozen) and a baguette. For dessert, top pound cake (from frozen) with Raspberry Sauce: In a blender, process 2 (10-ounce) packages frozen raspberries (thawed) with 2 teaspoons sugar. Strain and discard seeds. Chill 1 hour and spoon over cake.
Plan ahead: Save enough chicken and raspberry sauce for Monday. Save enough cake for Wednesday.
MONDAY: A good way to save money is to prepare Chicken and Potatoes au Gratin (see recipe) using leftover chicken. On the side, Harvard beets are good. Add a green salad and sourdough bread. For dessert, spoon leftover raspberry sauce over vanilla ice cream.
Plan ahead: Save one casserole for Wednesday.
TUESDAY: Taco Night gets dinner on the table in a hurry. Buy some lean ground beef, follow the directions on any reduced-sodium taco seasoning mix and fill your favorite taco shells with the mixture. Top the tacos with shredded lettuce, chopped tomatoes and diced avocados. Serve with vegetarian refried beans. For dessert, make flan (from a mix).
WEDNESDAY: Take a break. All you have to do tonight is reheat Monday's chicken casserole and serve it with roasted fresh Brussels sprouts. Add whole-grain rolls. Dessert is leftover cake with sliced peaches.
THURSDAY: The kids always like Spaghetti and Meatballs. Buy any meatballs and top the spaghetti with red pasta sauce. Sprinkle the combo with freshly grated parmesan cheese. Serve with green beans and Italian bread. Make instant chocolate pudding and stir in miniature marshmallows for a kid-pleaser.
FRIDAY: I never cared that Egg Salad Sandwiches were low cost because they're so delicious! Make your own and reduce the saturated fat by using more cooked egg whites than yolks, along with low-fat mayonnaise and coarse salt and pepper to taste. I always add a little sweet pickle relish, too. Spread the egg salad on toasted whole-grain bread and top with lettuce and sliced tomatoes. Serve with any navy bean soup. Fresh pineapple is good for dessert.
SATURDAY: Prepare Korean Grilled Beef Skewers (see recipe) for your guests. Place the skewers on a bed of coleslaw mix for a pretty presentation. Add packaged long-grain and wild rice with sliced summer yellow squash and crusty bread. For dessert, impress the crowd with Vanilla Oranges With Chocolate. Toss sliced and peeled oranges with sugar and a dash of pure vanilla extract. Scatter semisweet miniature chocolate chips on each serving.
THE RECIPES
Glazed Sage-Roasted Chicken
1 (5- to 7-pound) roasting chicken, giblets removed
2 bunches fresh sage
1 orange, quartered
1 (15-ounce) can apricot halves
½ cup orange juice concentrate
Heat oven to 350 degrees. Carefully slide your hand between skin and breast meat of chicken to loosen skin. Place 1 bunch sage leaves under skin. Place second bunch sage leaves and orange quarters into cavity of chicken. Tuck wing tips under and tie legs with kitchen string. Place on rack in roasting pan. Roast 2 to 2 ½ hours or until thickest part of thigh registers 165 degrees.
Meanwhile, drain apricots; reserve liquid. If necessary add enough water to make 1 cup. Mix apricot juice with orange juice concentrate; 1 hour into cooking time, pour mixture over chicken. Place apricots around chicken and continue roasting. Remove pan from oven, cover chicken loosely with foil and let stand 20 minutes before carving. Remove apricot halves and serve with chicken; remove skin and skim fat from drippings before serving.
Makes 10 servings from a 5-pound bird.
Nutrition information: Each serving of breast meat contains approximately 219 calories, 34 g protein, 4 g fat, 11 g carbohydrate, 90 mg cholesterol, 81 mg sodium and 1 g fiber. Each serving of dark meat contains approximately 215 calories, 26 g protein, 7 g fat, 11 g carbohydrate, 139 mg cholesterol, 110 mg sodium and 1 gram fiber.
Carbohydrate choices: .5.
Chicken and Potatoes au Gratin
2 cups chopped or shredded cooked chicken
2 pounds frozen hash-browned potatoes, thawed
2 (10 ¾-ounce) cans condensed cream of celery soup
1 cup sour cream
1 medium onion, chopped
2 cups shredded cheddar cheese, divided use
Heat oven to 350 degrees. Coat two 8-inch square baking dishes with cooking spray.
In a large bowl, combine chicken, potatoes, soup, sour cream, onion and 1 cup cheese. Divide and spoon into baking dishes. Divide and sprinkle remaining cheese over each casserole. Cover and bake 40 minutes. Uncover and bake another 20 minutes or until cheese is browned. Serve one casserole; cover and refrigerate second dish for another meal.
Makes 8 servings.
Nutrition information: Each serving (prepared with reduced-fat sour cream and 50% less fat cheese) contains approximately 318 calories, 23 g protein, 12 g fat, 32 g carbohydrate, 64 mg cholesterol, 495 mg sodium and 3 g fiber.
Carbohydrate choices: 2.
Korean Grilled Beef Skewers
1 pound top sirloin beef steak, cut 1 inch thick
4 tablespoons hoisin sauce, divided use
¼ cup creamy peanut butter
2 tablespoons fresh lime juice
Pinch crushed red pepper, or to taste
Cut beef crosswise into ¼-inch strips. Combine 2 tablespoons hoisin sauce and beef in medium bowl; toss to coat. Cover and refrigerate 30 minutes to 2 hours.
Meanwhile, combine remaining 2 tablespoons hoisin sauce, peanut butter, lime juice and crushed red pepper. Stir in ¼ cup water. Set aside. Soak eight 10-inch bamboo skewers in water 10 minutes; drain. Thread beef, weaving back and forth, onto each skewer. Place skewers on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 4 to 5 minutes for medium-rare to medium, turning once. Serve with peanut sauce.
Makes 4 servings.
Nutrition information: Each serving contains approximately 232 calories, 25 g protein, 12 g fat, 7 g carbohydrate, 56 mg cholesterol, 159 mg sodium and 1 g fiber.
Carbohydrate choices: .5.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
Food on 02/19/2020