SUNDAY FAMILY
Bake a turkey breast. Add pear almond couscous. In pan, mix 141/2-ounce can fat-free chicken broth, 1/4 cup golden raisins, and 1/4 teaspoon each of salt, cumin, pepper. Boil. Remove from heat. Stir in 16-ounce can drained pears (chopped), 1 tablespoon lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped cilantro, 1 teaspoon butter. Cover; let stand 10 minutes. Stir before serving with green beans and rolls. Dessert: Carrot cake.
Plan ahead: Save enough turkey and cake for Monday.
Shopping list: Turkey, broth, golden raisins, cumin, pepper, pears, lemon, couscous, almonds, cilantro, butter, beans, rolls, cake.
MONDAY HEAT & EAT
Use the leftover turkey for toasty tomatoes and turkey. Heat oven to 375 F. Combine 1 cup cooked shredded turkey, 2 (141/2-ounce) cans tomatoes with chilies with juice, 1 small chopped onion, 21/2 cups fresh bread cubes, 1/2 teaspoon salt. Spoon into 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated Parmesan cheese. Bake 10 minutes or until cheese begins to brown. Serve with spinach salad and rolls. Dessert: Leftover cake.
Shopping list: Tomatoes with chilies, onion, bread, cooking spray, butter, Parmesan, spinach, rolls.
TUESDAY BUDGET
Serve Hearty Beef Stew with salad. Dessert: Fruit cocktail.
Shopping list: Beef, broth, Worcestershire sauce, oregano, basil, potato, carrots, celery, green beans, white beans, tomatoes, salad, rolls, fruit cocktail.
WEDNESDAY KIDS
Kids can’t eat enough breaded chicken nuggets. Pair them with curly fries and steamed fresh broccoli florets. Add bread sticks. Dessert: Green milk zingers. For 2 “zingers,” combine 1 cup skim milk, 2 (4-ounce) containers Pear Mott’s Fruitsations (or another brand) and 1 tablespoon instant pistachio pudding mix; shake well in a container. Top each glass with 5 mini marshmallows.
Shopping list: Chicken, fries, broccoli, bread, milk, Pear Mott’s Fruitsations, pudding, marshmallows.
THURSDAY EXPRESS
Pair grilled cheese sandwiches with taco soup. Prepare canned tomato soup; stir in salsa and reduced-fat sour cream. Top with cheese and tortilla chips. Add a packaged salad. Dessert: Homemade fat-free ice cream sandwiches.
Plan ahead: Save enough ice cream for Saturday.
Shopping list: Bread, cheese, soup, salsa, sour cream, chips, salad, ice cream.
FRIDAY MEATLESS
Serve Tex-Mex Potatoes with salad and cornbread. Dessert: Plums.
Shopping list: Potatoes, oil, onion, bell peppers, garlic, chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper, cheese, sour cream, salad, cornbread, plums.
SATURDAY EASY ENTERTAINING
Serve Tilapia Fillets With Capers and Almonds with orzo. Add steamed carrots and sourdough rolls. Dessert: Ice cream.
Shopping list: Fish, butter, oil, almonds, capers, lemon, orzo, carrots, parsley, rolls, meringues.
HEARTY BEEF STEW
Yield: 6 servings.
1 1/4 pounds beef stew meat cut into 3/4-inch cubes
2 tablespoons flour
1/2 teaspoon each: Salt and pepper
2 (14 1/2-ounce) cans beef broth
1 teaspoon Worcestershire sauce
3/4 teaspoon each: Dried oregano and basil1 large baking potato, cut into cubes
2 large thinly sliced carrots
1 cup thinly sliced celery
16-ounce package frozen cut green beans
15 1/2-ounces white beans, rinsed and drained
141/2-ounces diced tomatoes and juice
1. Add beef to a 4-quart or larger slow cooker. Spoon flour, salt and pepper over beef and toss to coat. Add broth, Worcestershire sauce, oregano, basil, potato, carrots, celery, green beans, white beans, and tomatoes and juice.
2. Mix well; cover. Cook on high 6 hours or low for 10 hours.
cw 1 48.1363m;cw 2 49.8931m;hr 0;fr 0;fc 0;lc 0;Nutrition information per servingCalories286Fat7 g (2.5 sat.)Cholesterol59 mgSodium695 mgCarbohydrate33 gProtein29 g
TEX-MEX POTATOES
Yield: 4 servings.
4 (6- to 8-ounce) baking potatoes
1 teaspoon vegetable oil
1 medium coarsely chopped onion
1 large coarsely chopped green or red bell pepper
1 teaspoon minced garlic15- to 16-ounces chili beans in spicy sauce, undrained
1 tablespoon Worcestershire sauce
1/2 teaspoon minced pickled jalapeno pepper (optional)
1 cup shredded Monterey Jack cheese
Reduced-fat sour cream for garnish
1. Scrub and pierce potatoes with fork. Microwave on triple-folded, white paper towels on high 6 minutes per pound; wrap in fresh paper towels, then terry towel. Let stand 5 minutes.
2. Heat oil on medium in a skillet coated with cooking spray. Add onion, bell pepper, garlic; cook 5 minutes or until soft. Stir occasionally. Add beans and sauce, Worcestershire sauce, and jalapeno pepper. Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.
Recipe note: Adapted from Meatless Dishes in 20 Minutes by Karen A. Levin (Contemporary Books, $9.95). The paper towels absorb moisture. Potatoes are wrapped in paper towels after baking for the same reason. The terry towel holds in the heat.
Nutrition information per serving
Calories367Fat12 g (6 sat.)Cholesterol29 mg
Sodium596 mgCarbohydrate54 gProtein17 g
TILAPIA WITH CAPERS AND ALMONDS
Yield: 4 servings.
3/4 cup flour
Salt and freshly ground pepper
1 1/2 pounds tilapia (sole or flounder)
2 tablespoons butter, divided2 teaspoons olive oil, divided
1/4 cup slivered almonds
1/4 cup drained capers
1 lemon sliced paper-thin
1. Mix flour, salt and pepper in a pie plate. Coat fish in flour, shaking off excess; transfer to plate.
2. In skillet, melt 11/2 teaspoons butter in 1 teaspoon oil. Add half the fillets. Cook over medium heat 3-4 minutes or until golden and crisp; turn once. Transfer to plate. Cover with foil. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining butter and almonds to skillet. Cook 2 minutes. Add capers, lemon. Cook 1 minute. Pour sauce over fish.
Recipe note: Adapted from Food and Wine magazine.
Nutrition information per serving
Calories277Fat13 g (4.6 sat.)Cholesterol95 mg
Sodium436 mgCarbohydrate8 gProtein31 g
