A week's worth of quick, healthful meals for budget-minded families
SUNDAY: This Balsamic Marinated Flank Steak is just what the family ordered: In a small bowl, combine ¼ cup balsamic vinegar, 2 tablespoons olive oil, 1 tablespoon chopped fresh basil, 1 ½ teaspoons Dijon mustard, 1 clove garlic (minced) and ½ teaspoon sugar. Mix well; pour into a resealable plastic bag. Add 1 (1 ½-pound) flank steak. Seal bag; marinate in refrigerator 6 hours to overnight, turning occasionally. To grill, remove steak; discard marinade. Grill on medium, covered, 11 to 21 minutes for medium to medium-rare doneness; turn occasionally. Remove from grill; let stand 5 minutes. Carve crosswise into thin slices. Prepare your own oven-roasted potatoes and carrots and add a romaine salad and whole-grain rolls. For a special dessert, slice coconut cake.
Plan ahead: Save enough steak for Monday. Save enough cake and cook enough potatoes for Tuesday.
MONDAY: Make Steak Tacos tonight. For the sauce: In a small bowl, combine 1 cup sour cream, 2 tablespoons chopped cilantro and 2 teaspoons adobo sauce from canned chipotle peppers; mix well, cover and refrigerate. For filling: Cut leftover steak into thin slices and then into strips. Stir-fry 1 medium red bell pepper and 1 onion, each thinly sliced, about 4 minutes. Add steak; stir-fry 1 minute or until hot. Meanwhile, warm 4 burrito-size flour tortillas. Spoon meat and vegetables into tortillas, top with sauce, roll and eat. Serve with canned pinto beans. Tropical fruit is dessert.
TUESDAY: Skip meat tonight and use the leftover potatoes in this Potato-Vegetable Frittata (see recipe). Serve with a spinach salad and toasted whole-grain English muffins. For dessert, enjoy leftover cake.
WEDNESDAY: Chili With Beans (see recipe) will work for an economical meal. Spoon it over cornbread squares. Top the chili with sour cream and some chopped cilantro. Serve with mixed greens. Fresh pineapple chunks are good for dessert.
THURSDAY: Treat the kids to Chix Stix: Heat oven to 425 degrees. Brush all sides of 1 pound of chicken tenders with mayonnaise and then coat all sides with ½ to ¾ cup panko breadcrumbs. Place on a foil-lined baking sheet; bake 15 minutes or until golden. Make a dipping sauce by mixing equal parts mayonnaise and honey-mustard. Serve with mashed potatoes and green beans. Add soft rolls. For dessert, munch on peanut butter cookies.
FRIDAY: For an easy meal, try a family-size frozen lasagna. Add a packaged Italian salad and garlic bread. Tapioca pudding is dessert.
SATURDAY: Invite guests for Maple-Glazed Salmon (see recipe). Serve with jasmine rice and sugar snap peas. Add a Boston lettuce salad and a baguette. For dessert, buy a Key lime pie.
THE RECIPES
Potato-Vegetable Frittata
2 teaspoons olive oil
1 medium red onion, sliced
1 medium zucchini, sliced
3 eggs PLUS 6 egg whites
½ cup freshly grated parmesan cheese
½ cup shredded part-skim mozzarella cheese
2 tablespoons chopped parsley
1 cup chopped cooked potatoes
Salsa for garnish
In a large nonstick skillet, heat oil on medium. Add onion and zucchini; cook 5 minutes until almost softened.
Meanwhile, in a medium bowl, whisk together the eggs, egg whites, both cheeses and parsley. Stir potatoes into mixture in skillet; pour egg mixture over top. Cover and cook on low 8 to 10 minutes or until bottom is golden and top is set. Cut into 4 wedges and serve with salsa.
Makes 4 servings.
Nutrition information: Each serving contains approximately 236 calories, 18 g protein, 11 g fat, 16 g carbohydrate, 157 mg cholesterol, 412 mg sodium and 2 g fiber.
Carbohydrate choices: 1
Chili With Beans
2 pounds ground beef
1 large onion, chopped
2 (15-ounce) cans pinto beans, rinsed and drained
1 ½ cups tomato juice
1 (10 ¾-ounce) can condensed tomato soup
1 tablespoon chili powder
½ teaspoon coarse salt
½ teaspoon ground black pepper
Shredded cheddar cheese and sliced green onions for garnish
In a large nonstick skillet, cook beef 8 minutes or until no longer pink. Microwave onion on high 10 minutes or until softened; drain. Place cooked beef, onion, beans, tomato juice, soup, chili powder, salt and pepper in 4-quart or larger slow cooker. Cook on high 4 hours. Mix well. Ladle into bowls and garnish with cheese and onions.
Makes 8 cups.
Nutrition information: Each cup (prepared with ground sirloin, reduced-sodium beans, no-salt added tomato juice and served without garnishes) contains approximately 263 calories, 31 g protein, 6 g fat, 25 g carbohydrate, 62 mg cholesterol, 546 mg sodium and 7 g fiber.
Carbohydrate choices: 1 ½
Maple-Glazed Salmon
6 (5- to 6-ounce) pieces salmon filets
½ teaspoon coarse salt
1 tablespoon butter
¼ cup maple syrup, divided use
1 tablespoon chopped fresh chives
Heat broiler. Sprinkle salmon evenly with salt.
In a large nonstick skillet, melt butter on medium. Add salmon, skin side up; cook 2 minutes. Place salmon, skin side down, on broiler rack coated with cooking spray. Place rack in broiler pan lined with foil; brush salmon with half the syrup. Broil 5 inches from heat, 5 to 7 minutes or until syrup caramelizes. Brush with remaining syrup; sprinkle with chives.
Makes 6 servings.
Nutrition information: Each serving contains approximately 236 calories, 30 g protein, 8 g fat, 9 g carbohydrate, 71 mg cholesterol, 285 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: