10/ 25
Family Sunday
This SPICE-RUBBED PORK LOIN ROAST sets the stage for a family gathering. Heat oven to 350 degrees. Pat 1 (2-pound) well-trimmed boneless pork loin roast with paper towels. In a jar with a tight-fitting lid, combine 1 tablespoon chili powder, 1 tablespoon cumin, 1 teaspoon cinnamon, 1 teaspoon brown sugar, 1 teaspoon crushed red pepper, 1/2 teaspoon coarse salt, 2 teaspoons black pepper and 2 teaspoons ground coriander. Mix well. Use 2 to 3 tablespoons of rub to season all surfaces of roast. Place roast in shallow pan and bake 20 minutes per pound or until internal temperature reaches 145 degrees. Remove from oven and let stand 5 minutes before slicing.
Serve with BAKED SWEET POTATOES and steamed fresh CAULIFLOWER sprinkled with chopped fresh parsley. Add DINNER ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.
PLAN AHEAD: Prepare Monday’s entree today if time permits. Save enough pie for Tuesday and enough pork for Wednesday.
10/ 26
Meatless Monday
We added BARLEY AND BLACK BEAN PILAF (see recipe) to our meatless favorites file. Add a SPINACH SALAD and BAGUETTES. Fresh GRAPES are a simple dessert.
PLAN AHEAD: Save enough pilaf for Wednesday.
10/ 27
Express Tuesday
Make a TURKEY CRANBERRY SANDWICH on honey-wheat bread. Spread the bread with deli cranberry mustard. Top with deli sliced turkey, sliced Muenster cheese and baby greens. Alongside, add deli VEGETABLE SOUP. How about a slice of leftover PIE for dessert?
10/ 28
Heat-and-Eat Wednesday
Make PORK AND BEAN STEW tonight. Chop Sunday’s leftover cooked pork and add it to the leftover pilaf from Monday, along with cooked rice; mix well. Heat and eat. On the side, add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE SPEARS make a good dessert.
10/ 29
Kids Thursday
Kids will welcome CUBED STEAKS for dinner. Just lightly coat the tender steaks with flour and pan-fry in a nonstick skillet on medium in a little canola oil until cooked through. Serve GRAVY on the side, along with MASHED POTATOES, PEAS AND CARROTS (frozen) and SOFT BREAD STICKS.
Let the children help you prepare PEANUT BUTTER AND BANANA WRAPS for dessert. Spread 2 tablespoons creamy peanut butter on each of 4 whole-wheat flour tortillas. Drizzle 1 tablespoon honey over each tortilla. Top with banana slices and miniature chocolate chips. Roll and secure with toothpicks.
10/ 30
Budget Friday
Use hominy instead of the traditional beans in this CHUNKY CHICKEN CHILI (see recipe) and you’ll like the result. Serve with a LETTUCE WEDGE with crumbled BLUE CHEESE. Add CORNBREAD (from a mix). For dessert, PLUMS are light.
10/ 31
Easy Entertaining Saturday
Entertain friends with SPOOKY KOREAN-GRILLED BEEF SKEWERS WITH TRANSYLVANIA SLAW (see recipe). Serve with WITCHY CORN-ON-THE-COB and OPEN-SESAME BREAD STICKS. Add GOBLINS’ BUTTERSCOTCH PEARS for dessert: Drizzle butterscotch sauce over fresh cored and sliced pears. Top with toasted coconut. Say “Boo!” to your guests.
BARLEY AND BLACK BEAN PILAF (Monday)
1 tablespoon canola oil
1 medium onion, chopped
2 cloves garlic, minced
4 cups unsalted vegetable broth
1 cup uncooked pearled barley
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon chipotle chili powder
1/2 teaspoon coarse salt
2 medium yellow squash, halved lengthwise, then crosswise in 1/2-inch slices
1 large red bell pepper, coarsely chopped
1 (15-ounce) can reduced-sodium rinsed black beans
1 cup frozen green peas, thawed
In a large nonstick skillet, heat oil on medium. Add onion and garlic; cook 4 minutes, stirring occasionally. Stir in broth, barley, turmeric, cumin, chili powder and salt. Heat to boiling. Reduce heat to low; cover and simmer 40 minutes, stirring occasionally. Stir in squash, bell pepper and beans. Cover; cook 10 to 15 minutes, stirring occasionally, until squash and barley are just tender. Stir in peas. Cover; cook 3 to 5 minutes or until peas are cooked. Let stand 5 minutes, covered, to blend flavors. (Adapted from “Betty Crocker: The Big Book of One-Pot Dinners,” Betty Crocker Kitchens; Houghton Mifflin Harcourt, 2015.) Makes 9 cups.
Per cup: 172 calories, 6 grams protein, 2 grams fat (10 percent calories from fat), 0.2 gram saturated fat, 34 grams carbohydrate, no cholesterol, 265 milligrams sodium, 8 grams fiber.
Carb count: 2 1/2.
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CHUNKY CHICKEN CHILI (Friday)
2 pounds well-trimmed boneless, skinless chicken thighs
1 (10-ounce) can no-salt-added diced tomatoes with green chilies (mild to original), undrained
1 (8-ounce) can no-salt-added tomato sauce
1 (1 1/4- to 1 3/8-ounce) package less-sodium chili seasoning mix
2 (15 1/2-ounce) cans hominy, rinsed
Reduced-fat sour cream and chopped cilantro, if desired
Place chicken in a 4-quart or larger slow cooker. In a medium bowl, combine tomatoes with green chilies and liquid, tomato sauce and chili seasoning mix. Mix well and pour over chicken. Cover and cook on low 7 to 8 hours or until chicken is no longer pink. Stir to break up chicken. Mix in hominy; cover and cook on low 15 minutes or until heated through. Serve with sour cream and cilantro, if desired. Serves 8.
Per serving: 241 calories, 25 grams protein, 5 grams fat (18 percent calories from fat), 1.2 grams saturated fat, 25 grams carbohydrate, 108 milligrams cholesterol, 661 milligrams sodium, 4 grams fiber.
Carb count: 1 1/2.
SPOOKY KOREAN-GRILLED BEEF SKEWERS WITH TRANSYLVANIA SLAW (Saturday)
For the beef:
1 pound boneless beef loin or sirloin steak
3 tablespoons less-sodium soy sauce
2 tablespoons toasted sesame seeds (see Note)
2 tablespoons brown sugar
1 tablespoon water
1 teaspoon ground ginger
1 teaspoon garlic powder
1/2 teaspoon crushed red pepper
2 green onions, sliced
For the slaw:
1 (10- to 16-ounce) package angel hair coleslaw mix
1 cup chopped radishes
1/3 cup rice vinegar
3 tablespoons brown sugar
2 tablespoons canola oil
1/4 teaspoon garlic powder
1/4 teaspoon coarse salt
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper
Place steak in freezer for 20 minutes; cut into 2-by-1/4-inch-thick strips. Combine remaining steak ingredients in resealable plastic bag. Add steak and coat with marinade. Refrigerate 30 minutes. Remove steak and discard marinade. Thread steak in zigzag fashion (or weave) onto 4 metal skewers. Grill or broil 6 to 8 minutes or until desired doneness. Serves 4.
Meanwhile, in a large bowl, combine coleslaw mix and radishes; set aside. Mix remaining slaw ingredients for dressing until well-blended. Pour dressing over slaw; toss well. Cover and refrigerate until ready to serve. Serves 8.
Note: Bake sesame seeds on a cookie sheet in a 350-degree oven for 4 to 6 minutes or until golden.
Per serving (beef): 132 calories, 22 grams protein, 4 grams fat (28 percent calories from fat), 1.5 grams saturated fat, 1 gram carbohydrate, 56 milligrams cholesterol, 336 milligrams sodium, no fiber.
Carb count: 0.
Per serving (slaw): 64 calories, 1 gram protein, 4 grams fat (49 percent calories from fat), 0.3 gram saturated fat, 8 grams carbohydrate, no cholesterol, 78 milligrams sodium, 1 gram fiber.
Carb count: 1/2.
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