Sunday: Family
The family will never know how easy BEEF POT ROAST is to prepare. Add a GREEN SALAD and WHOLE-GRAIN ROLLS to the meal. For dessert, buy a CHERRY PIE.
Plan
Save enough beef, gravy, potatoes and pie for Monday.
Shopping List
all-purpose flour, coarse salt, pepper, boneless beef chuck pot roast (arm, shoulder or blade), vegetable oil, lower-sodium beef broth, dry red wine, dried thyme leaves, frozen vegetable stew mixture (such as potatoes, carrots, celery and onion), salad greens, whole-grain rolls, cherry pie.
BEEF POT ROAST
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: about 2 3/4 hours
- 1/3 cup all-purpose flour
- 3/4 teaspoon coarse salt
- 3/4 teaspoon pepper
- 1 boneless beef chuck pot roast (arm, shoulder or blade), about 2 1/2 pounds
- 1 tablespoon vegetable oil
- 1 can (14 to 14-1/2 ounces) lower-sodium beef broth
- 1/2 cup dry red wine
- 1 1/2 teaspoons dried thyme leaves
- 2 packages (16 ounces each) frozen vegetable stew mixture (such as potatoes, carrots, celery and onion)
Combine flour, salt and pepper. Lightly coat beef in 2 tablespoons of the flour mixture. Heat oil in large stockpot on medium. Place beef in stockpot; brown evenly on all sides. Pour off drippings. Combine beef broth, red wine, thyme and remaining flour mixture; add to stockpot and bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables to stockpot; continue simmering 30 to 45 minutes or until pot roast and vegetables are fork-tender. Remove pot roast and vegetables; keep warm. Skim fat from gravy, if necessary. Carve pot roast into thin slices. Serve with vegetables and gravy.
Per serving: 368 calories, 40 grams protein, 10 grams fat (25% calories from fat), 2.9 grams saturated fat, 26 grams carbohydrate, 72 milligrams cholesterol, 412 milligrams sodium, 4 grams fiber.
Monday: Heat and Eat
Tonight's BEEF ’N’ BISCUITS takes little time. Chop leftover beef and stir in leftover gravy. Heat and spoon over split, toasted BISCUITS. Serve with leftover POTATOES and PEAS AND CARROTS (from frozen). Add a MIXED GREEN SALAD. Leftover PIE is your dessert.
Shopping List
biscuits, frozen peas and carrots, mixed greens.
Tuesday: Express
The family will jump up and down when you serve PIZZA that you buy or make. Add a packaged GREEN SALAD on the side. PEARS are dessert.
Shopping List
pizza, packaged salad greens, pears.
Wednesday: Budget
QUICK CHILI is economical and has a good flavor: In a 3-quart pan, heat 2 teaspoons canola oil on medium. Add 1 pound ground turkey breast and cook 4 or 5 minutes or until no longer pink; drain. Add 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 (8-ounce) can no-salt-added tomato sauce, 1 tablespoon white vinegar, 2 tablespoons chili powder, 2 tablespoons instant minced onion, 1/4 teaspoon garlic powder, 1/2 teaspoon coarse salt and 1 teaspoon sugar. Bring to a boil; reduce heat to low and simmer 20 minutes, stirring occasionally. Ladle into bowls and garnish with chopped green onions, reduced-fat sour cream and shredded 50% reduced-fat cheddar cheese. Serve with deli COLESLAW. Make CORNBREAD from a mix. STRAWBERRY ICE CREAM is the right dessert.
Plan
Save enough ice cream for Friday.
Shopping List
canola oil, ground turkey breast, canned reduced-sodium pinto beans, no-salt-added tomato sauce, white vinegar, chili powder, instant minced onion, garlic powder, coarse salt, sugar, green onions, reduced-fat sour cream, shredded 50% reduced-fat cheddar cheese, deli coleslaw, cornbread mix, strawberry ice cream.
Thursday: Kids
Treat the kids to BARBECUE PORK SANDWICHES: In a 4-quart or larger slow cooker, place a 2 1/2- to 3-pound boneless, well-trimmed pork shoulder roast cut into 2 pieces; top with 1 to 1 1/2 cups of the family’s favorite barbecue sauce. Cook on low 7 to 8 hours. Remove pork from cooker, shred with 2 forks and return to cooker. Mix well and serve on toasted poppy seed rolls.
Add ROASTED POTATO THINS: Heat oven to 400 degrees. Cut 1 or 2 large, scrubbed, unpeeled baking potatoes into thin slices; arrange on a foil-lined baking sheet coated with cooking spray. Coat slices with cooking spray; sprinkle with coarse salt. Bake 20 to 25 minutes or until golden brown.
Add CARROT STICKS to munch on.
FROSTED GRAPES are dessert: Wash and pat dry 1 1/2 pounds red or green grapes on a rimmed baking sheet. Freeze for 45 minutes; let stand 2 minutes before serving.
Shopping List
boneless pork shoulder roast, any barbecue sauce, poppy seed rolls, baking potatoes, cooking spray, coarse salt, carrots, grapes.
Friday: Meatless
Enjoy the mild flavor of PASTA WITH CREAMY VEGETABLES for a no-meat meal. Add a SPINACH SALAD WITH MANDARIN ORANGE SECTIONS AND RED ONION RINGS and GARLIC BREAD. For dessert, scoop leftover ICE CREAM and top it with fresh STRAWBERRIES.
Shopping List
penne pasta, carrots, frozen tiny green peas, garlic, reduced-fat cream cheese, green onions, coarse salt, pepper, fresh spinach, canned Mandarin oranges, red onion, garlic bread, fresh strawberries.
PASTA WITH CREAMY VEGETABLES
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: less than 10 minutes, plus pasta
- 8 ounces penne pasta
- 2 tablespoons water
- 1 (8-ounce) package shredded carrots
- 1 1/2 cups frozen tiny green peas
- 4 cloves garlic, minced
- 3 ounces reduced-fat cream cheese, cut into cubes
- 1/2 cup sliced green onions
- Coarse salt and pepper to taste
Cook pasta according to directions; drain and return to pot. Meanwhile, microwave water and carrots on high (100% power) 5 minutes. Add peas and garlic. Microwave on high 4 minutes; drain. Add cream cheese and green onions to pasta; mix well. Spoon vegetables over pasta; stir until cheese melts. Toss to coat. Add salt and pepper to taste. Serve immediately.
Per serving: 168 calories, 6 grams protein, 3 grams fat (16% calories from fat), 1.5 grams saturated fat, 29 grams carbohydrate, 8 milligrams cholesterol, 87 milligrams sodium, 3 grams fiber.
Saturday: Easy Entertaining
Invite guests for SCALLOPS WITH LEMON BUTTER SAUCE. Serve over RICE.
For a delicious side dish, add BAKED SPINACH AND ARTICHOKES: Heat oven to 350 degrees. Microwave 2 10-ounce packages frozen chopped spinach according to package directions; squeeze dry. Meanwhile, melt 2 tablespoons butter in a large nonstick skillet on medium heat. Add 1/2 cup finely chopped green onion and cook 3 minutes or until softened. Add cooked spinach, 1 (10-ounce) can drained water-packed quartered artichokes, 1 cup reduced-fat sour cream and 1/4 cup Parmesan cheese; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with another 1/2 cup Parmesan. Bake 20 to 30 minutes or until bubbly.
Add DINNER ROLLS to this fine meal. Enjoy a slice of CARROT CAKE for dessert.
Shopping List
sea scallops, flour, coarse salt, pepper, olive oil, butter, lemon, fresh parsley, rice, frozen chopped spinach, green onions, canned water-packed quartered artichokes, reduced-fat sour cream, Parmesan cheese, cooking spray, dinner rolls, carrot cake.
SCALLOPS WITH LEMON BUTTER SAUCE
Servings: makes 4 servings
Prep time: about 15 minutes
Cook time: less than 5 minutes
- 1 pound sea scallops
- 2 tablespoons flour
- 1/2 teaspoon coarse salt, divided
- 1/4 teaspoon pepper, divided
- 1 tablespoon olive oil
- 2 tablespoons butter, divided
- 1 tablespoon fresh lemon juice
- 2 tablespoons finely chopped fresh parsley
Coat scallops in flour. Season with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cook scallops in 1 tablespoon olive oil and 1 tablespoon of the butter in large skillet on medium-high for 2 minutes on each side. Remove scallops. Add remaining butter, lemon juice, parsley, remaining salt and pepper; mix well. Gently heat and serve sauce with scallops.
Per serving: 175 calories, 14 grams protein, 10 grams fat (51% calories from fat), 4.3 grams saturated fat, 7 grams carbohydrate, 43 milligrams cholesterol, 732 milligrams sodium, no fiber.