Northwest Arkansas Democrat-Gazette
7day menu planner
Quick, healthful meals for budget-minded families SUNDAY: Tickle the family taste buds with North Woods Hearty Pot Roast (see recipe). Serve a mixed green salad and dinner rolls. For dessert, top angel food cake slices with a dab of chocolate ice cream.
Plan ahead: Save enough beef, potatoes and cake for Monday. Save enough ice cream for Thursday and Saturday. MONDAY: Slice the leftover beef and make Open-Faced Hot Roast Beef Sandwiches With Gravy (from a jar) for an easy meal. Add the leftover potatoes and a red-tipped lettuce salad. Spoon strawberry sauce over the leftover cake for dessert. TUESDAY: For a low-cost, good-tasting meal, try Penne With Sausage and Peppers (see recipe). Serve it with a spinach salad and Italian bread. Fresh pineapple is your dessert. WEDNESDAY: Make it a spooky Halloween dinner with Gross Intestines topped with Icky Red Sauce (spaghetti and red pasta sauce). Add chopped lettuce and Bewitching Bread Sticks. Prepare 1 (11-ounce) can refrigerated bread sticks according to package directions. Dip sliced almonds into red food coloring. Press an almond into one end of each bread stick to resemble a fingernail. Sprinkle with grated parmesan cheese. Bake as directed and scare everyone! Finish with ghoulish Halloween cupcakes. Boo! THURSDAY: For a quick meal, Chicken and Succotash Chowder works just fine. Mix 2 cans condensed golden mushroom OR corn soup, 2 soup cans of milk, 1 cup frozen baby lima beans, ¼ cup sliced green onions and 1 ½ cups cooked shredded chicken. Simmer until lima beans are tender. Serve with a packaged Caesar salad and cheese toast. Spoon marshmallow topping over leftover ice cream for dessert.
Tip: Use canned chicken breast, if desired.
FRIDAY: Enjoy a no-meat dinner of Rotini Pasta With Chickpeas and Zucchini. Cook 12 ounces rotini pasta according to package directions. Meanwhile, whisk 1 (14-ounce) can chicken broth and 2 tablespoons flour in a large pan until blended. Bring to a boil, whisk again, then add 2 medium zucchini (halved lengthwise and cut into ½-inch pieces) and 1 teaspoon minced garlic. Reduce heat to medium; cover and simmer 3 minutes or until zucchini is softened and broth is slightly thickened. Stir in 1 (15-ounce) can chickpeas (rinsed), and ¼ cup chopped kalamata olives; heat through. Drain pasta; return to pot. Add sauce and 4 ounces crumbled feta cheese; toss to mix. Serve immediately with a romaine salad and garlic bread. Dessert is simply red and green grapes. SATURDAY: Invite friends for aromatic Tandoori Chicken (see recipe). Serve the flavorful chicken with basmati rice and fresh green beans. Add a Boston lettuce salad and flatbread. Present Triple Chocolate Threat for dessert: Top brownies with leftover chocolate ice cream and drizzle with chocolate sauce.
THE RECIPES
North Woods Hearty Pot Roast
2 teaspoons seasoned pepper blend OR garlic-pepper seasoning
1 tablespoon minced garlic
2 to 2 ½ pounds boneless beef
shoulder roast
1 tablespoon canola oil ½ teaspoon coarse salt
1 cup beef broth, plus more as
needed
1 pound small red-skinned potatoes, halved or quartered
½ pound baby carrots 2 medium parsnips, cut into 2
½-by-½-inch pieces
1 small leek (white and pale green parts only), cut in half lengthwise then crosswise into 1 ½-inch pieces 4 tablespoons cold water 2 tablespoons cornstarch
Combine seasoning and garlic; press evenly onto all surfaces of beef roast.
Heat oil in Dutch oven on medium. Brown roast on all sides. Pour off drippings and season beef with salt. Add broth; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender.
Remove roast and vegetables; keep warm. Strain cooking liquid; skim fat, if necessary. Measure 2 cups cooking liquid (add beef broth or water to yield 2 cups, if necessary); return to Dutch oven. Combine cold water and cornstarch; stir into cooking liquid. Bring to a boil, stirring constantly; cook and stir 1 to 2 minutes or until mixture is thickened. Carve roast into thin slices. Season with salt, as desired. Serve with vegetables and gravy.
Makes 6 servings. Nutrition information: Each serving (prepared with unsalted broth) contains approximately 318 calories, 31 g protein, 10 g fat, 28 g carbohydrate, 87 mg cholesterol, 259 mg sodium and 5 g fiber.
Carbohydrate choices: 2.
Penne With Sausage and Peppers
1 pound penne pasta
¾ pound mild or hot Italian turkey sausage (remove casing)
1 teaspoon olive oil
3 green bell peppers, thinly
sliced
1 medium onion, thinly sliced 2 teaspoons minced garlic 1 (28-ounce) can crushed
tomatoes with basil ¼ teaspoon coarse salt ¼ teaspoon ground black pepper
Cook pasta according to package directions.
Meanwhile, cook sausage in a large skillet on medium for 5 minutes or until browned and crumbly. Remove to a plate. Add oil, peppers and onion to skillet. Cook, stirring occasionally, 5 minutes or until lightly browned. Push vegetables aside in skillet; add garlic and cook 1 minute until fragrant. Add sausage, tomatoes, salt and pepper; stir to combine. Bring to a boil, reduce heat, cover and simmer 10 minutes.
Drain pasta; transfer to a large serving bowl and add meat mixture. Toss to mix and serve.
Makes 8 servings. Nutrition information: Each serving contains approximately 338 calories, 15 g protein, 6 g fat, 54 g carbohydrate, 36 mg cholesterol, 778 mg sodium and 3 g fiber. Carbohydrate choices: 3.5.
Tandoori Chicken
1 (8-ounce) container plain
yogurt
1 teaspoon coarse salt ½ teaspoon ground black
pepper
¼ teaspoon ground cloves 1 tablespoon freshly grated
ginger
1 ½ teaspoons minced garlic 2 teaspoons paprika 1 teaspoon cumin
1 teaspoon cinnamon 1 teaspoon coriander 8 bone-in skinless chicken
thighs
In a medium bowl, mix together all ingredients except chicken. Place chicken in a large resealable plastic bag. Pour yogurt mixture over chicken. Turn to coat. Refrigerate 12 to 24 hours, turning occasionally. Heat oven to 350 degrees. Remove chicken; discard marinade. Place chicken on rack of broiler pan coated with cooking spray. Bake 50 to 55 minutes (or until internal temperature of chicken reaches 180 degrees). Broil 5 minutes, then serve.
Makes 8 servings. Nutrition information: Each serving (prepared with fat-free yogurt) contains approximately 165 calories, 22 g protein, 8 g fat, 1 g carbohydrate, 121 mg cholesterol, 204 mg sodium and no fiber.
Carbohydrate choices: 0.