Sunday: Family
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
Prepare Monday's entree today if time permits. Save enough pie for Tuesday and enough pork for Wednesday.
Shopping List
boneless pork loin roast, chili powder, cumin, cinnamon, brown sugar, crushed red pepper, coarse salt, black pepper, ground coriander, sweet potatoes to bake, fresh cauliflower, fresh parsley, dinner rolls, chocolate meringue pie.
Monday: Meatless
We added BARLEY AND BLACK BEAN PILAF to our meatless favorites file. Add a SPINACH SALAD and BAGUETTES. Fresh GRAPES are a simple dessert.
Plan
Save enough pilaf for Wednesday.
Shopping List
canola oil, onion, garlic, unsalted vegetable broth, pearled barley, turmeric, cumin, chipotle chili powder, coarse salt, yellow squash, red bell pepper, canned reduced-sodium black beans, frozen green peas, fresh spinach, baguettes, grapes.
BARLEY AND BLACK BEAN PILAF
Servings: makes 9 cups
Prep time: 15 minutes
Cook time: about 65 minutes; standing time 5 minutes
- 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.)
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.
Tuesday: Express
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?
Shopping List
honey-wheat bread, deli cranberry mustard, deli sliced turkey, sliced Muenster cheese, baby greens, deli vegetable soup.
Wednesday: Heat and Eat
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.
Shopping List
rice, salad greens, whole-grain rolls, fresh pineapple.
Thursday: Kids
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.
Shopping List
cubed steaks, flour, canola oil, gravy, potatoes to mash, frozen peas and carrots, soft bread sticks, creamy peanut butter, whole-wheat flour tortillas, honey, bananas, miniature chocolate chips.
Friday: Budget
Use hominy instead of the traditional beans in this CHUNKY CHICKEN CHILI 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.
Shopping List
boneless, skinless chicken thighs, canned no-salt-added diced tomatoes with green chilies, canned no-salt-added tomato sauce, packaged less-sodium chili seasoning mix, canned hominy, reduced-fat sour cream, cilantro, lettuce, crumbled blue cheese, cornbread mix, plums.
CHUNKY CHICKEN CHILI
Servings: makes 8 servings
Prep time: 10 minutes
Cook time: 7 to 8 hours on low, plus hominy
- 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.
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.
Saturday: Easy Entertaining
Entertain friends with SPOOKY KOREAN-GRILLED BEEF SKEWERS WITH TRANSYLVANIA SLAW. 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.
Shopping List
boneless beef loin or sirloin steak, less-sodium soy sauce, sesame seeds, brown sugar, ground ginger, garlic powder, crushed red pepper, green onions, packaged angel hair coleslaw mix, radishes, rice vinegar, canola oil, coarse salt, corn-on-the-cob, sesame bread sticks, butterscotch sauce, fresh pears, coconut.
SPOOKY KOREAN-GRILLED BEEF SKEWERS WITH TRANSYLVANIA SLAW
Servings: makes 4 servings for beef; makes 8 servings for slaw
Prep time: 15 minutes; freezer time: 20 minutes; marinating time: 30 minutes
Cook time: 6 to 8 minutes
- 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.
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.
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.