10/ 4
Family Sunday
Gather the family for ROAST TURKEY BREAST (use package directions). Add MASHED POTATOES, FRESH BROCCOLI AU GRATIN, a MIXED GREENS SALAD and DINNER ROLLS. Buy a CHERRY CRISP for dessert.
PLAN AHEAD: Save enough mashed potatoes for Monday; save enough of the crisp for Tuesday.
10/ 5
Kids Monday
Kids and adults alike will enjoy MINI MEATLOAVES (see recipe). Serve with leftover MASHED POTATOES and frozen tiny GREEN PEAS. Add SOFT BREAD STICKS. For dessert, munch on PEANUT BUTTER COOKIES.
PLAN AHEAD: Save 2 meatloaves for Tuesday.
10/ 6
Heat-and-Eat Tuesday
The family will be amazed at how you turned leftover meatloaf into APPLE-RAISIN PIZZA. Crumble the 2 leftover meatloaves over a ready-to-bake large pizza crust. Sprinkle with 1 thinly sliced Granny Smith apple (peeled and cored), golden raisins, some chopped celery and shredded part-skim mozzarella cheese. Bake according to package directions.
Serve with a GREEN SALAD. Warm the leftover CRISP and top with fat-free VANILLA ICE CREAM.
PLAN AHEAD: Save extra ice cream for Friday.
10/ 7
Meatless Wednesday
It’s easy and delicious, so VIDALIA ONION AND RICE CASSEROLE (see recipe) works for a no-meat entree. Add a SPINACH SALAD with EGG WEDGES and WHOLE-GRAIN ROLLS. For dessert, enjoy BANANA PUDDING made with 1 percent milk.
10/ 8
Budget Thursday
When your food budget needs a little help, TUNA MELTS can come to the rescue. Top both halves of whole-grain English muffins with deli (or your own) tuna salad and a slice of American cheese. Add a slice of tomato if desired. Broil until the cheese melts. Serve with OVEN FRIES (frozen) and BELL PEPPER RINGS. PEACHES are a simple dessert.
10/ 9
Express Friday
For a quick meal, PAN-FRIED HAM STEAKS are hard to beat, especially when you accompany the ham with refrigerated POLENTA (follow the package directions). Pick up deli WALDORF SALAD and BISCUITS, and you’re almost home. Leftover ICE CREAM makes a cool dessert.
10/ 10
Easy Entertaining Saturday
Invite guests for CUMIN-CRUSTED GROUPER (see recipe). Serve with packaged LONG-GRAIN AND WILD RICE and SUGAR SNAP PEAS. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD.
These easy FRUIT TARTS will delight your guests. Mash or puree 1 cup fresh strawberries until saucy. In a medium bowl, stir 4 ounces softened, reduced-fat cream cheese until smooth; gradually blend in mashed strawberries. Stir in 1 tablespoon honey. Divide mixture among 6 purchased graham cracker crumb tart shells. Top with 1 1/2 cups assorted fresh fruit (blueberries, kiwifruit, strawberries and/or raspberries). (Adapted from Better Homes and Gardens: “The Ultimate Quick & Healthy Book”; Houghton Mifflin Harcourt, 2014.)
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THE RECIPES
MINI MEATLOAVES (Monday)
1/4 cup 1 percent milk
1 egg
1 pound lean ground beef
1/4 cup Progresso dry bread crumbs (any flavor)
1 (0.4-ounce) package ranch dressing mix
1 tablespoon less-sodium Worcestershire sauce
Shredded 50 percent reduced-fat cheddar cheese, if desired
Heat oven to 350 degrees. Beat milk and egg with fork in large bowl. Mix in beef, bread crumbs and ranch dressing mix (dry). Shape into 6 small loaves. Place in ungreased rimmed baking pan. Brush loaves with Worcestershire sauce. Bake, uncovered, 35 to 45 minutes or until meatloaves register 160 degrees. Let stand 5 minutes. Garnish with cheese, if desired. Makes 6 meatloaves.
Per meatloaf: 213 calories, 17 grams protein, 9 grams fat (48 percent calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 75 milligrams cholesterol, 326 milligrams sodium, no fiber.
Carb count: 1/2.
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VIDALIA ONION AND RICE CASSEROLE (Wednesday)
1 cup uncooked brown rice
2 tablespoons butter
5 medium Vidalia or other sweet onions, chopped
1 1/2 cups 1 percent milk
8 ounces grated Swiss cheese
Heat oven to 350 degrees. Cook rice according to package directions. Heat butter in a Dutch oven; add onions. Cook, stirring occasionally, 12 minutes or until softened. Add cooked rice, milk and cheese. Combine thoroughly. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Bake, uncovered, 50 minutes or until bubbly. Serves 10.
Per serving: 216 calories, 9 grams protein, 10 grams fat (41 percent calories from fat), 6.1 grams saturated fat, 23 grams carbohydrate, 30 milligrams cholesterol, 87 milligrams sodium, 3 grams fiber.
Carb count: 1 1/2.
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CUMIN-CRUSTED GROUPER (Saturday)
1 tablespoon cumin seeds
1/2 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) grouper fillets (about 1-inch thick)
1 tablespoon olive oil
2 tablespoons chopped fresh parsley
4 lemon wedges
Heat oven to 375 degrees. Cook cumin seeds in a large nonstick skillet over medium heat for 2 minutes or until toasted. Place cumin, salt and pepper in a spice or coffee grinder; process until finely ground. Rub cumin mixture over tops and bottoms of grouper fillets. Heat oil in ovenproof skillet over medium-high. Add fillets; cook 2 minutes on each side or until browned. Move from stovetop to oven and bake for 4 minutes or until fish is opaque throughout. Sprinkle with parsley; serve with lemon wedges. Serves 4.
Per serving: 193 calories, 33 grams protein, 6 grams fat (27 percent calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 63 milligrams cholesterol, 334 milligrams sodium, no fiber.
Carb count: 0.
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