Northwest Arkansas Democrat-Gazette
7-Day Menu Planner
A week’s worth of quick, healthful meals for budgetminded families
Note: Susan Nicholson is on vacation this week; this is an updated column from Dec. 16, 2015.
SUNDAY: The family will give you a gold star when you present Pork Tenderloin With Roasted Mixed Potatoes (see recipe) to them. Serve the combo with mustard greens. Buy or make baked apples (such as Stouffer’s or another brand) and sourdough bread. Buy a chocolate cake (frozen) For dessert.
Plan ahead: Save enough pork and cake for Monday.
MONDAY: Use the leftover pork for Pork and Pepper Fajitas. Heat a large skillet on mediumhigh and stir-fry 1 green bell pepper (cut into thin strips) 3 to 4 minutes. Stir in ¾ cup salsa and 1 cup cooked leftover pork (cut into thin strips) and heat through. Spoon pork mixture onto 4 large heated flour tortillas; sprinkle with each shredded jalapeno cheese. Fold ends and wrap. Serve with additional tortillas and rice. Slice the leftover cake for dessert.
TUESDAY: For a different meatless meal, try Ditalini With Zucchini and Sweet Onions (see recipe). Serve the flavor-packed pasta and vegetables with a lettuce and tomato salad and crusty bread. Colorful orange sections topped with shredded coconut are good for dessert.
WEDNESDAY: We added Mexican Beef Stew to our favorites’ list. Place 1 ½ pounds well-trimmed beef stew meat (cut into 1-inch pieces) in a 4-quart or larger slow cooker. Sprinkle 1 tablespoon flour over beef and toss to coat. In a small bowl, combine 1 cup unsalted beef broth with 1 cup thick and chunky salsa and pour over beef. Cook on low for 6 hours. Add 3 medium zucchini (cut lengthwise in half, then crosswise into ¾-inch pieces),
2 (15-ounce) cans black beans (rinsed) and 1 cup frozen corn.
Cook 1 hour on high or until zucchini is tender and stew is heated throughout. Garnish with chopped tomato, chopped fresh cilantro and reduced-fat sour cream if desired. Serve the stew with mixed greens and warmed flour tortillas. Sliced peaches are an easy dessert.
THURSDAY: The kids will promise to go to bed early if you serve them pizza with a chopped lettuce salad on the side. They’ll have fun making their dessert, Middle of the Road Rascals. Fill celery sticks (2 to 3 inches long) with cream cheese. Stand animal crackers in the cheese and sprinkle with chopped nuts.
FRIDAY: Since the big dinner is later in the day, relax with Holiday Morning French Toast (see recipe). Serve the flavorful dish with Canadian bacon and fresh orange and grapefruit sections. Happy Holidays to you from your 7-Day Menu Planner!
SATURDAY: After all the excitement, wind down with a simple meal of grilled fish filets (such as Seapak or Gorton’s). Alongside, serve o’brien potatoes, peas and carrots, and whole-grain rolls. Buy tapioca pudding for dessert.
THE RECIPES Pork Tenderloin With Roasted Mixed Potatoes
¾ pound sweet potatoes, peeled and cut into ½-inch pieces
¾ pound white potatoes, peeled and cut into ½-inch pieces
1 medium onion, cut into
1-inch wedges
½ cup Italian dressing
1 ½ pounds pork tenderloin 1 envelope seasoned coating mix for pork (such as Shake ‘N Bake or another brand)
Chopped fresh parsley for
garnish
Heat oven to 450 degrees. Line a broiler pan with nonstick foil.
In a large bowl, combine potatoes, onion and Italian dressing; toss to coat. Spread vegetables in pan. Bake 15 minutes.
Meanwhile, lightly moisten pork with water; coat with coating mix (discard any extra mix). Stir vegetables and place pork on top. Roast 20 minutes per pound or until meat thermometer registers 145 degrees. Remove from oven, tent with foil. Let stand 5 minutes. Slice pork and serve with vegetables. Garnish with parsley.
Makes 6 servings.
Nutrition information: Each serving contains approximately 300 calories, 24 g protein, 7 g fat, 33 g carbohydrate, 60 mg cholesterol, 483 mg sodium and 3 g fiber.
Carbohydrate choices: 2.
Ditalini With Zucchini and Sweet Onions
4 medium zucchini, cut into
¼-inch pieces
2 large sweet onions (such as Vidalia), cut into 1/3- inch pieces
1 tablespoon coarse salt
12 ounces ditalini or other short tubular pasta
3 tablespoons extra-virgin olive oil
1 or 2 cloves garlic, minced
¾ teaspoon dried marjoram ¼ teaspoon cayenne pepper
Toss zucchini and onions together in a bowl with the salt; let stand 30 minutes, stirring occasionally.
Meanwhile, cook pasta according to package directions; reserve ½ cup pasta water.
In a large skillet, heat oil on medium; add garlic, marjoram and cayenne pepper and cook 2 minutes or until garlic is softened. Drain zucchini and onions; wrap and squeeze dry in a clean terry towel (or other towel) to remove moisture. Add vegetables to skillet and cook 5 minutes or until softened; drain.
Add ½ cup reserved pasta water to skillet. Drain pasta and divide among 4 plates; divide vegetables and spoon over pasta.
Makes 6 servings.
Nutrition information: Each serving contains approximately 319 calories, 10 g protein, 8 g fat, 53 g carbohydrate, no cholesterol, 500 mg sodium and 4 g fiber.
Carbohydrate choices: 3 ½.
Holiday Morning French Toast
1 cup packed brown sugar
½ cup melted butter 3 teaspoons cinnamon, divided use
3 Granny Smith (or other tart apples), peeled, cored and thinly sliced
½ cup dried cranberries (or raisins)
1 (1-pound) loaf Italian bread,
cut into 1-inch slices
6 eggs
1 ½ cups 1% milk
1 tablespoon pure vanilla extract
In a 9-by-13-inch baking dish, mix sugar, butter and 1 teaspoon of cinnamon. Add apples and cranberries; stir to coat well. Spread evenly in bottom of dish. Arrange slices of bread on top. In a medium bowl, mix eggs, milk, vanilla and remaining cinnamon until blended. Pour mixture over bread, soaking it completely. Cover with nonstick foil. Refrigerate 4 to 24 hours.
When ready to bake: Heat oven to 375 degrees. Bake, covered, 45 minutes. Uncover and bake 5 more minutes. Let stand 5 minutes before serving.
(Optional presentation: Loosen edges with small knife; invert onto a large serving platter.)
Makes 12 servings.
Nutrition information: Each serving contains approximately 329 calories, 8 g protein, 12 g fat, 48 g carbohydrate, 115 mg cholesterol, 343 mg sodium and 2 g fiber.
Carbohydrate choices: 3.