Family Day takes a kick of flavor from the Mediterranean pot roast
SUNDAY: Family day
Cooler days call for a Mediterranean roast beef (see recipe) for your family. Serve the savory starter with mashed potatoes, steamed carrots, mixed greens and whole grain buns. For dessert, pair a yellow cake with coconut ice cream for an extra-special dessert.
PLAN AHEAD: Save enough roasts, vegetables and cakes for Monday. Save enough ice for Saturday.
SHOPPING LIST: boneless beef shoulder roast, all-purpose flour, olive oil, balsamic vinegar, onions, shallots, dates, coarse salt, pepper, mashed potatoes, carrots, mixed greens, grain buns whole, yellow cake, coconut cream ice cream.
MONDAY: Reheat and eat
Use leftover roasts and vegetables for the vegetable beef soup. Cut meat and vegetables into bite-sized pieces; mix in large saucepan with enough low sodium beef broth to cover, a 14.5 ounce can of no salt added diced tomatoes and 1/2 teaspoon dried thyme. Dilute with water or broth of your choice. Heat the soup, pour into bowls and garnish with freshly grated Parmesan. Add a lettuce wedge and crackers. Cut leftover cake for dessert.
SHOPPING LIST: Low Sodium Beef Broth, No Salt Added Canned Diced Tomatoes, Dried Thyme, Parmesan Cheese, Lettuce, Crackers.
TUESDAY: Cheap meal
Cut down on food costs and enjoy a pepper and cheese omelet. Cook two slices of bacon; crumble and set aside. Heat 2 teaspoons of canola oil in a large nonstick skillet. Add 2 cups chilled (or frozen and thawed) O’Brien potatoes (about half of a 20-ounce package); pat flat in the pan. Cook over low heat, uncovered, turning once, about 7 minutes or until crispy and golden. Meanwhile, in a small bowl, beat together three whole eggs, three egg whites, 1/4 cup 1% milk, 1/4 teaspoon coarse salt and a pinch of pepper. Pour over the potatoes in the pan. Top with 1 cup shredded 50 percent light cheddar cheese and crumbled bacon. Cook, covered, 5-7 minutes or until the egg mixture is set. Remove the omelet from the pan; fold in half. Turn the pan out onto a serving platter. Cut into quarters to serve. Serve with a spinach salad and bran muffins (from the mixture). Enjoy strawberries for dessert.
SHOPPING LIST: bacon, canola oil, chilled or frozen O’Brien potatoes, eggs, 1 percent milk, coarse salt, pepper, 50 percent light sharp cheddar cheese, fresh spinach, muffin mix bran, strawberries.
WEDNESDAY: children’s favorite
Let the kids help you make monster burgers (see recipe). Serve the fun creations with baked (frozen) fries and a carrot salad. Tropical fruits are an easy dessert.
SHOPPING LIST: 93-95% lean ground beef, whole grain hamburger buns, sliced low fat American cheese, sliced deli ham, sliced dill pickles, ketchup, frozen fries, carrot salad, fruit tropical.
THURSDAY: Express cuisine
Hurry up tonight with tuna fondants. Place charcuterie tuna salad on whole grain English muffins. Top tuna with sliced tomatoes and 50 percent light cheddar cheese. Grill until hot and cheese is melted. Serve with a soup of red peppers. Apple slices sprinkled with cinnamon are a crisp finish.
SHOPPING LIST: Deli Tuna Salad, Whole Grain English Muffins, Tomatoes, 50 percent Light Cheddar Cheese, Red Pepper Soup, Apple Slices, Cinnamon.
FRIDAY: Meatless meal
Forget the meat and indulge in a seven-tier tortilla pie. Heat the oven to 400 degrees. Mash two (15 ounce) cans of reduced sodium rinsed pinto beans with a fork. Stir in 3/4 cup picante sauce and 1/4 teaspoon garlic powder until blended. In another bowl, combine another 1/4 cup of the spicy sauce, 2 tablespoons of chopped fresh cilantro, a can (15 ounces) of rinsed black beans with reduced sodium content and 1/2 cup of chopped tomatoes. Place one (of seven in total) – 8-inch flour tortilla on a baking sheet. Spread 3/4 cup of the pinto bean mixture over the tortilla up to 1/2 inch from the edge. Top with 1/4 cup (about 2 cups total) 50 percent shredded light cheddar cheese. Place another tortilla on top and spread with 3/4 cup of black bean mixture and 1/4 cup of cheese. Repeat the layers two more times. Top with the last tortilla and the rest of the pinto bean mixture. Cover with non-stick foil. Bake 40 minutes or until filling is hot. To unveil; top with remaining cheese. Cut the pie into quarters and serve with additional picante sauce and cilantro on the side. Serve the pie with brown rice and sliced avocados. Make custard (from the mixture) for dessert.
SHOPPING LIST: reduced sodium canned pinto beans, spicy sauce, garlic powder, fresh cilantro, reduced sodium black beans, tomatoes, flour tortillas, 50 percent light cheddar cheese, rice brown, avocados, custard mix.
SATURDAY: easy entertainment
Serve your lucky guests roasted shrimp with spaghetti (see recipe). Add an arugula salad and garlic bread. Top leftover ice cream with hot fudge sauce and toasted flaked almonds.
SHOPPING LIST: Whole Wheat Spaghetti, Olive Oil, Grape Tomatoes, Coarse Salt, Pepper, Reduced Sodium Canned Cannellini Beans, Uncooked Medium Shrimp, Wrapped Fresh Baby Spinach, Crumbled Greek Feta Cheese, Fresh Dill , arugula, garlic bread, fudge sauce, slivered almonds.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be contacted by email: [email protected]
7daymenu.com. Follow Susan on Twitter: @ 7DayMenu. The menu planner is also available at 7daymenuplanner.com. Read Susan’s blog: makingthemenu.com. And check out Susan’s book! “7 Day Menu Planner For Dummies” is now on the shelves.
Order yours on Amazon.com today!
** ** **
MEDITERRANEAN BEEF RTI (Sunday)
Makes: 6 servings
Preparation time: 15 minutes
Cooking time: about 3 hours
1 boneless beef shoulder roast (2 1 / 2-3 pounds)
1/4 cup all-purpose flour
2 tablespoons of olive oil
1 1/2 cup water
1/4 cup balsamic vinegar
2 small onions, halved and sliced
4 medium shallots, sliced
1/4 cup chopped dates
1/2 teaspoon of coarse salt
1/4 to 1/2 teaspoon pepper
Preheat the oven to 325 degrees. Lightly coat roast with flour. Heat the oil in a Dutch oven over medium heat. Brown the roast evenly; remove from the pot. Add the water and vinegar to the pot; cook and stir until the brown pieces attached to the pan are dissolved. Flip the roast. Add the onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and bake 2 1 / 4-3 1/4 hours or until roast is fork tender. Remove the roast; Keep warm. Cook liquid and vegetables over medium-high heat to desired consistency. Cut up the roast. Serve with the sauce.
Per serving: 316 calories, 36 grams of protein, 13 grams of fat (37% of calories from fat), 3.5 grams of saturated fat, 14 grams of carbohydrates, 108 milligrams of cholesterol, 232 milligrams of sodium, 1 gram of fiber. Number of carbohydrates: 1.
MONSTER BURGERS (Wednesday)
Makes: 8 sandwiches
Preparation time: 25 minutes
Cooking time: 10-12 minutes
1 1/2 pounds 93-95% lean ground beef
8 whole grain burger buns
8 slices (3/4 ounce each) low fat American cheese
8 thin slices of deli ham
16 dill pickle slices
Shape the beef into eight thin patties. Place on the drip pan. Grill patties with tops of buns at 3 to 4 inches from heat for 5 to 6 minutes per side or until burgers are no longer pink and buns are lightly browned. To assemble: Place bottom halves of buns on a serving platter. Place a baked pancake on each bread base. Cut each slice of cheese in half zigzagging to resemble teeth. Place half of the cheese slice on the burger, with the “teeth” hanging down from one side of the patty. Loosely bend the ham into the shape of a tongue; place above the “teeth”. Place the remaining cheese “teeth” on the “tongue”. Top with top halves of buns. Place two slices of pickle on top for the eyes. Dot “eyes” with ketchup for the students.
Per serving: 315 calories, 30 grams of protein, 11 grams of fat (32% of calories from fat), 5.1 grams of saturated fat, 24 grams of carbohydrate, 71 milligrams of cholesterol, 978 milligrams of sodium, 3 grams of fiber. Number of carbohydrates: 1.5.
ROASTED SHRIMPS WITH SPAGHETTI (Saturday)
Makes: 4 servings
Preparation time: 15 minutes
Cooking time: 20 minutes, plus pasta
8 ounces of whole wheat spaghetti
3 teaspoons of olive oil, divided
1 pint of grape tomatoes
1/8 teaspoon coarse salt
1/8 teaspoon freshly ground pepper
1 can (15-19 ounces) reduced sodium cannellini beans, rinsed
1 pound of medium uncooked shrimp, peeled and deveined
1 package (5 to 6 ounces) fresh baby spinach leaves
2 ounces of crumbled Greek feta cheese
1/4 cup chopped fresh dill, plus more for garnish
Heat the oven to 450 degrees. Cook spaghetti according to directions; reserve 1/4 cup of the cooking water. Drain, return the pasta to the saucepan. Line a large rimmed baking dish with non-stick foil. In a skillet, combine 2 teaspoons of oil, tomatoes, salt and pepper. Roast for 15 minutes or until the tomatoes start to collapse. In a medium bowl, combine beans, shrimp and remaining oil. Add to tomato mixture; stir to combine. Spread in a single layer and roast 5 minutes more or until shrimp are opaque. Add the spinach to the cooked spaghetti in the pot (add the reserved water if the pasta sticks together); toss to wilt the spinach. Stir in the shrimp mixture, feta and dill. Transfer to a serving bowl; garnish with dill sprigs.
Per serving: 462 calories, 32 grams of protein, 11 grams of fat (20% of calories from fat), 3 grams of saturated fat, 63 grams of carbohydrate, 156 milligrams of cholesterol, 519 milligrams of sodium, 11 grams of fiber. Number of carbohydrates: 4.