Northwest Arkansas Democrat-Gazette
7day menu planner
A week’s worth of quick, healthful meals for budgetminded families SUNDAY: Gather the family for delicious Maple MustardGlazed Pork Loin. Heat oven to 350 degrees. Combine 3 tablespoons Dijon mustard, 2 tablespoons soy sauce, 2 tablespoons cider vinegar, 5 ounces maple syrup and coarse salt and pepper to taste; mix well. Spread evenly over 1 (3-pound) boneless pork loin roast. Place in a shallow roasting pan. Surround pork with 1 pound baby carrots and 6 medium red potatoes (halved). Bake 45 minutes or until internal temperature of pork reaches 145 degrees and vegetables are tender. Remove pan from oven; tent with foil and let stand 5 minutes. Slice pork and serve with vegetables. Add a Red and White Sliced Endive Salad with light vinaigrette and dinner rolls. Slice chocolate layer cake and top with vanilla ice cream for dessert. Plan ahead: Save enough pork for Monday; save enough cake for Monday and Thursday. Save enough ice cream for Saturday. MONDAY: Use the Sunday leftovers for Barbecue Pork Sandwiches. Chop or shred the leftovers and mix with chili sauce and a little ketchup. Heat and spoon onto toasted wholegrain hamburger buns. Serve with baked beans and deli coleslaw. Slice the leftover cake for dessert. TUESDAY: This Pizza Casserole (see recipe) will please the kids (and adults, too). Serve the easy entree with deli carrot salad and breadsticks. For dessert, fresh pineapple topped with shredded coconut is good. Plan ahead: Save enough carrot salad for Wednesday. WEDNESDAY: Make Chicken Quesadillas for a fast meal. Heat oven to 350 degrees. Place 4 whole-grain flour tortillas on a baking sheet in 1 layer and bake 5 minutes. Spread 2 tortillas with 1 (4-ounce) can chopped green chiles and top with 1 (8- to 10-ounce) package cooked carved chicken breast, 1 cup shredded Mexican-blend cheese and then another tortilla. Bake 10 minutes or until cheese melts. Cut into wedges and serve with leftover carrot salad. For dessert, pears are sure to please.
THURSDAY: Cajun Chicken With Chile Cream Sauce (see recipe) is easy on the budget. Serve it with rice, a mixed green salad and whole-grain rolls. Dessert is leftover cake. FRIDAY: Stuff dinner tonight. That is, with Chickpea Pita Pockets. In a large bowl, combine 1 (15-ounce) can chickpeas (rinsed), 1 cup shredded fresh spinach, scant ¾ cup halved seedless grapes, ½ cup finely chopped red bell pepper, ½ cup finely chopped celery and ¼ cup finely chopped onion. In a small bowl, mix ¼ cup mayonnaise and 2 tablespoons poppy seed dressing. Add to chickpea mixture; stir to combine. Spoon into 4 whole-grain pita rounds (halved). Serve with baked chips. For dessert, top fresh strawberries with light whipped cream.
SATURDAY: Our family liked Lemon Dijon Cod Saute (see recipe) and so will you. Serve with angel hair pasta tossed with a little olive oil. Add mixed greens and crusty rolls. Dessert is leftover Ice Cream with Cinnamon-Chocolate Sauce: Stir ½ teaspoon cinnamon into 1 cup fudge sauce and heat until warm; spoon over ice cream.
THE RECIPES Pizza Casserole
8 ounces wagon wheel pasta
(or another shape)
8 ounces Italian sausage
1 (24- to 28-ounce) jar
marinara sauce
1 teaspoon dried minced onion ½ teaspoon dried oregano ½ teaspoon dried basil ¼ teaspoon ground black
pepper
8 ounces thinly sliced
mozzarella cheese Heat oven to 400 degrees. Cook pasta according to package directions; drain. Meanwhile, break apart sausage and cook in a large nonstick skillet on medium for 5 to 7 minutes or until cooked through; drain. In a 2 ½-quart baking dish, combine cooked sausage, marinara sauce, onion, oregano, basil and pepper; mix well. Add cooked pasta; blend well. Cover top completely with cheese slices. Bake 15 minutes or until cheese is melted and mixture is hot. Serve immediately.
Makes 6 servings. Nutrition information: Each serving (prepared with reducedfat sausage and no-salt-added marinara) contains approximately 322 calories, 21 g protein, 9 g fat, 37 g carbohydrate, 43 mg cholesterol, 546 mg sodium and 2 g fiber.
Carbohydrate choices: 2.5.
Cajun Chicken With Chile Cream Sauce
4 (5- to 6-ounce) boneless skinless chicken breast halves
2 teaspoons Cajun seasoning 1 tablespoon olive oil
1 (10 ¾-ounce) can cream of
chicken soup
½ cup water
1 (4-ounce) can chopped
green chiles
1 teaspoon fresh lime juice ¼ cup sour cream Season chicken with Cajun
seasoning. Heat oil in a large nonstick skillet on medium. Add chicken and cook 6 to 8 minutes or until browned, turning once. In a small bowl, combine soup, water, chiles and lime juice; mix well. Add to skillet and bring to a boil; reduce heat and cook 5 minutes or until chicken is no longer pink. Stir in sour cream and heat through, but do not boil. Makes 4 servings. Nutrition information: Each serving (prepared with reduced-sodium and reduced-fat products) contains approximately 237 calories, 26 g protein, 10 g fat, 10 g carbohydrate, 83 mg cholesterol, 498 mg sodium and 1 g fiber.
Carbohydrate choices: 0.5.
Lemon Dijon Cod Saute
1 tablespoon olive oil 3 lemons, thinly sliced 2 shallots, thinly sliced 5 tablespoons chopped green
olives with pimentos 2 tablespoons country-style
Dijon mustard
½ cup dry white wine or
unsalted chicken broth 1 pound cod filets, cut into 4
pieces
½ teaspoon dried thyme ¼ teaspoon coarse salt ¼ teaspoon ground black
pepper Heat oil in a large skillet on medium-high heat. Add lemon slices and cook until golden around edges, turning once. Remove from skillet; set aside. In same skillet, cook shallots and olives about 3 minutes or until shallots are just tender. Stir in mustard and wine; cook 1 minute. Season cod with thyme, salt and pepper and add to skillet. Arrange lemon slices on top of cod. Cook, covered, 5 minutes or until fish is opaque throughout and flakes with a fork. Transfer cod to serving dish and drizzle with sauce. Add extra olive oil if desired. Adapted from www. swirlsofflavor.com. Makes 4 servings. Nutrition information: Each serving contains approximately 151 calories, 19 g protein, 6 g fat, 3 g carbohydrate, 43 mg cholesterol, 593 mg sodium and 1 g fiber. Carbohydrate choices: 0.