9/ 17
Family Sunday
Forget the same ol', same ol' for family day and enjoy Pork Chops With Sauerkraut and Apples. Heat a large nonstick skillet on medium. Brown 4 well-trimmed pork loin chops (about 1 pound total) on both sides for 4 or 5 minutes. In a medium bowl, mix together 2 cups refrigerated sauerkraut (rinsed and drained), 2 tablespoons finely chopped red onion, 2 teaspoons caraway seeds, 2 chopped Granny Smith apples and 1/4 cup no-salt-added chicken broth. Add to skillet; cover and simmer about 20 minutes or until apples and pork are tender.
Serve with mashed sweet potatoes and rye rolls. Carrot cake is for dessert.
Plan ahead: Prepare brown rice for Monday. Save enough cake for Wednesday.
9/ 18
Budget Monday
Southwestern Rice and Beans (see recipe) is a great-tasting way to save food dollars. Serve it with sliced avocados and baked tortilla chips. Cool lime sherbet is your dessert.
Plan ahead: Save enough rice and beans and sherbet for Tuesday.
9/ 19
Heat-and-Eat Tuesday
There won't be any heat but lots of flavor in Stuffed Tomatoes. Choose medium or large tomatoes and scoop out seeds and pulp. Stuff with the leftover rice and beans and serve. Add a bowl of beef barley soup, a spinach salad and crusty rolls. Scoop the leftover sherbet for dessert.
9/ 20
Meatless Wednesday
Skip meat tonight and be bowled over with Quinoa Taco Salad Bowls (see recipe) for dinner. Serve it with hard-cooked egg wedges. Slice the leftover cake for dessert.
9/ 21
Express Thursday
Not Your Mother's Stroganoff (see recipe) makes good use of convenience products, has a great flavor and is so easy. Serve it with salad greens and whole-grain rolls. Fresh tropical fruits make a refreshing dessert.
9/ 22
Kids Friday
Let the kids choose their favorite burgers, whether lean beef, turkey or veggie, for Burger Night. Serve them on whole-grain buns and add lettuce, tomatoes, ketchup, mustard and whatever accompaniments the kids will love. Add a carrot salad and veggie chips. Kiwifruit is a perfect dessert.
9/ 23
Easy Entertaining Saturday
Invite guests for simple and tasty Honey Lime Tuna. In a glass dish, combine 1/4 cup canola oil, 1 tablespoon Old Bay Seasoning, 1 tablespoon fresh lime juice, 1 tablespoon honey and 1 1/2 teaspoons dried basil. Add 1 pound tuna steaks. Cover and refrigerate 20 minutes, turning occasionally. Remove tuna. Grill each side for only 2 to 2 1/2 minutes. Baste with leftover marinade during grilling; discard marinade. Allow to rest for 5 to 10 minutes and serve.
Serve the tuna with brown rice with toasted slivered almonds, grilled zucchini, a Boston lettuce salad and baguettes. cheesecake with fresh strawberries is dessert.
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Southwestern Rice and Beans (Monday)
For the salad:
3 cups cooked brown rice, cooled
1 (15-ounce) can reduced-sodium red kidney beans, rinsed (or 1 1/2 cups cooked)
1 (15-ounce) can reduced-sodium pinto beans or black beans, rinsed (or 1 1/2 cups cooked)
1 1/2 cups frozen green peas, thawed
1 cup sliced celery
1 (10-ounce) can no-salt-added diced tomatoes and green chiles, drained
1/2 cup chopped sweet onion (such as Vidalia)
1/4 cup chopped parsley
For the vinaigrette:
1/3 cup red wine vinegar
1/4 cup canola oil
1/4 cup water
1 clove garlic, minced
1/2 teaspoon coarse salt
1/4 teaspoon freshly ground pepper
Leaf lettuce
In a large salad bowl, combine the rice, both beans, peas, celery, tomatoes and green chiles, onion and parsley. Set aside.
In a small bowl, whisk together the vinegar, oil, water, garlic, salt and pepper. Pour over the salad and toss to mix. Cover and chill. Serve on leaf lettuce. Makes 6 servings.
Per serving: 355 calories (percent calories from fat, 27), 13 grams protein, 53 grams carbohydrate, 11 grams fiber, 11 grams fat (1 gram saturated fat), no cholesterol, 257 milligrams sodium.
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Quinoa Taco Salad Bowls (Wednesday)
8 cups chopped romaine
1 cup cooked quinoa
1 cup cooked black beans
1 cup chopped mango
4 plum tomatoes, diced
2 cups crushed blue corn chips
2 small diced Hass avocados
1/2 cup fresh salsa
In each serving bowl, layer romaine. Arrange quinoa, beans, mango, tomatoes, corn chips, avocados and salsa in rows. Serve. (Adapted from food blog loveandzest.com, by Kristina LaRue, RD.) Makes 4 bowls.
Per bowl: 431 calories (percent calories from fat, 39), 12 grams protein, 57 grams carbohydrate, 16 grams fiber, 20 grams fat (2.4 grams saturated fat), no cholesterol, 82 milligrams sodium.
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Not Your Mother’s Stroganoff (Thursday)
1 tablespoon butter
1/4 cup chopped onion
1/2 sliced red bell pepper (1/4 inch thick)
8 ounces sliced crimini mushrooms
1 1/2 cups water
6 ounces extra-wide no-yolk noodles
1 (17-ounce) package fully cooked beef pot roast
1/4 cup plain Greek yogurt or reduced-fat sour cream
1/8 teaspoon black pepper
In a Dutch oven or large pot, combine butter, onion, bell pepper, mushrooms, water and noodles. Cover and bring to boil on medium-high. Remove cover when mixture begins to boil. Boil 5 or 6 minutes or until most of the liquid is absorbed.
Meanwhile, remove pot roast from package (reserving gravy) and cut into bite-size pieces. To noodle mixture, stir in pot roast and reserved gravy. Cook, uncovered, 2 to 3 minutes or until hot, stirring often. Remove from heat; stir in yogurt or sour cream and season with pepper. Serve. Makes 5 servings.
Per serving: 307 calories (percent calories from fat, 20), 28 grams protein, 32 grams carbohydrate, 2 grams fiber, 7 grams fat (3.2 grams saturated fat), 61 milligrams cholesterol, 350 milligrams sodium.
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