A week's worth of quick, healthful meals for budget-minded families
SUNDAY: Make it family time with Lamb Kebabs With Bacon and Cilantro (see recipe). Serve the kebabs with orzo tossed with toasted pine nuts and a mixed green salad. For dessert, buy a coconut layer cake.
Plan ahead: Save 2 kebabs and leftover cake and prepare enough orzo for Monday.
MONDAY: Make Lamb Pitas tonight: Line whole-grain pitas with lettuce leaves. Dice and heat the leftover lamb and mix with 2 cups leftover orzo warmed with a little unsalted chicken broth; stuff pitas with mixture. Serve with grated carrots and chopped dried apricots moistened with vanilla yogurt. Leftover cake works for dessert.
TUESDAY: Make it an easy meal with deli egg salad sandwiches on whole-grain toast. Add a lettuce-and-tomato salad. For dessert, sprinkle toasted sliced almonds over orange sections.
WEDNESDAY: Make Baked Tacos for kids' night: Heat oven to 425 degrees. Cover a rimmed baking sheet with nonstick foil. In a large nonstick skillet on medium, heat 1 teaspoon canola oil. Add 12 ounces ground turkey and cook until no longer pink; drain if necessary. Add 1 (15-ounce) can pinto beans (rinsed and well drained), 1 cup salsa and 4 teaspoons taco seasoning. Bring to a boil, reduce heat to low and simmer uncovered 5 or 6 minutes, stirring and mashing some of the beans as you stir until thickened. Spoon turkey mixture into center of 8 (6- or 7-inch) whole-grain tortillas. Fold in half. Press down gently and place on prepared cookie sheet. Coat tortillas with cooking spray. Bake 8 to 10 minutes or until lightly browned. Garnish with shredded lettuce, diced tomatoes, sour cream and shredded Monterey Jack cheese. Serve with rice. Let the kids help prepare and layer instant chocolate and vanilla pudding in tall parfait glasses and call them Black-and-White Parfaits.
THURSDAY: Soup is always a welcome meal, and this Creamless Creamy Tomato Soup (see recipe) is no exception. Serve with grilled-cheese sandwiches with your favorite cheese on whole-grain bread. Add a mixed green salad. For dessert, enjoy strawberry ice cream.
Plan ahead: Save enough ice cream for Saturday.
FRIDAY: Pinch a few pennies tonight and serve Spaghetti With Tuna and Spinach: Cook 12 ounces spaghetti according to package directions. In a large nonstick skillet, heat 1 tablespoon canola oil on medium. Cook 2 cups sliced onion, 4 minced cloves garlic and ½ teaspoon crushed red pepper for 5 minutes or until softened. Add 1 (14 ½-ounce) can diced tomatoes and cook 5 more minutes. Gradually add 5 cups fresh baby spinach. Cook 2 minutes or until spinach wilts. Add 1 (6-ounce) can albacore tuna in water (drained and flaked). Season with coarse salt and black pepper to taste. Toss mixture with spaghetti and serve with freshly grated Parmesan cheese, if desired. Add a green salad and garlic bread. Serve fresh pineapple for dessert.
SATURDAY: It's OK to show off for your guests tonight with this Turkey Scallopine With Lemon Sauce (see recipe). Alongside, offer Savory Rice: Melt 1 tablespoon butter in a large nonstick skillet over medium heat. Add 1 clove minced garlic; cook 2 or 3 minutes. Add 3 cups cooked rice; cook until thoroughly heated. Stir in 2 tablespoons finely chopped green onions, 2 tablespoons flat-leaf parsley and ¼ cup freshly grated Parmesan cheese; mix well. Serve with a Boston lettuce salad. Add a baguette. For dessert, take it easy with leftover ice cream and butter cookies.
THE RECIPES
Lamb Kebabs With Bacon and Cilantro
2 tablespoons chopped cilantro
1 ½ teaspoons cumin
1 ½ teaspoons paprika
1 ½ teaspoons ground black pepper
3 large cloves garlic, crushed
2 tablespoons olive oil
2 tablespoons chicken broth
1 ½ pounds (1-inch) lamb cubes, well-trimmed
12 whole white mushrooms
6 slices thick bacon, cut into 1-inch pieces
3 medium onions, quartered
4 green, red or yellow bell peppers (any combination)
Heat grill to medium.
In a small bowl, combine cilantro, cumin, paprika, black pepper, garlic, oil and broth to make a paste. Rub paste on all sides of lamb. Start (and end) 6 metal skewers with mushrooms. Alternately thread the lamb, bacon, onions and bell peppers on skewers. Grill 6 to 8 minutes for medium-rare to medium. Let kebabs stand 5 minutes before serving.
Makes 6 servings.
Nutrition information: Each serving contains approximately 322 calories, 30 g protein, 16 g fat, 14 g carbohydrate, 88 mg cholesterol, 317 mg sodium and 4 g fiber.
Carbohydrate choices: 1
Creamless Creamy Tomato Soup
2 tablespoons olive oil, divided use, plus more for serving
½ onion, finely chopped
1 clove garlic, minced
1 bay leaf
1 (28-ounce) can whole peeled tomatoes, with liquid
1 cup unsalted vegetable broth, plus extra as needed
1 slice whole-grain bread, crust removed, torn into 1-inch pieces (1 cup)
2 teaspoons packed brown sugar
Salt and ground black pepper
Heat 1 tablespoon oil in a large saucepan on medium-high until shimmering. Add onion, garlic and bay leaf; cook 5 minutes or until onion is softened. Stir in tomatoes and liquid. Using potato masher, coarsely mash tomatoes. Stir in broth, bread and sugar. Bring to a simmer and cook, stirring occasionally, until bread is completely saturated and starts to break down, about 5 minutes. Discard bay leaf. Working in batches, process soup and remaining 1 tablespoon oil in blender until smooth, 1 to 2 minutes. Return pureed soup to saucepan and bring to a brief simmer. Adjust consistency with additional hot broth as needed; season with salt and pepper to taste. Drizzle individual portions with extra oil before serving. (Adapted from "The Complete Modern Pantry," America's Test Kitchen)
Makes 6 servings.
Nutrition information: Each serving contains approximately 92 calories, 2 g protein, 5 g fat, 10 g carbohydrate, no cholesterol, 266 mg sodium and 1 g fiber.
Carbohydrate choices: ½
Turkey Scallopine With Lemon Sauce
1 ¼ pounds turkey breast cutlets
1/3 cup all-purpose flour
½ teaspoon coarse salt
¼ teaspoon ground black pepper
2 tablespoons butter, divided use
1 tablespoon canola oil
½ cup dry white wine OR unsalted chicken broth
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh flat-leaf parsley
1 large clove garlic, crushed
2 tablespoons capers, rinsed and drained
Additional parsley sprigs and thinly sliced lemons for garnish
Flatten turkey to ¼ inch between 2 pieces of plastic wrap; discard wrap.
In a pie plate, combine flour, salt and pepper. Coat both sides of turkey with flour mixture; shake off extra.
In a large nonstick skillet on medium heat, melt 1 tablespoon butter with oil. Add turkey; cook in batches 3 minutes on each side or until golden. Remove cutlets from skillet and keep warm. Add remaining butter, wine and lemon juice; stir to deglaze pan (see note). Cook until thoroughly heated. Stir in parsley, garlic and capers. Arrange cutlets on serving platter; spoon sauce over cutlets. Garnish with parsley and lemon. Serve immediately.
Makes 4 servings.
Note: "Deglaze" means adding liquid and stirring to loosen browned bits that have stuck to the pan.
Nutrition information: Each serving contains approximately 279 calories, 35 g protein, 11 g fat, 6 g carbohydrate, 96 mg cholesterol, 565 mg sodium and no fiber.
Carbohydrate choices: ½
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: