Return to story
Nothing complements a crisp fall night better than a pork cutlet bathed in maple syrup sauce with tangy apple slices.
Family day will be special with braised chicken with mustard, fennel and tomatoes (see recipe) because the combo will win everyone's approval. Serve it over angel-hair pasta, and add mixed greens and baguettes.
Buy a lemon meringue pie for a good finishing touch.
Plan ahead: Save enough chicken and pie for Monday.
Shopping list: Yellow mustard seeds, fennel seeds, bone-in skinless chicken thighs, coarse salt, black peppercorns, olive oil, onion, dry white wine, fresh parsley, canned diced tomatoes, angel-hair pasta, salad greens, baguettes, lemon meringue pie.
MONDAY (Heat and Eat)
Turn Sunday's leftover chicken into Indian chicken bake (see recipe). Add flatbread on the side.
Slice the leftover pie for dessert.
Shopping list: Cooking spray, basmati rice, canola oil, cauliflower florets, escarole, mild curry cooking sauce, flatbread.
Treat the kids to beany enchiladas for dinner. Heat oven to 350 degrees. Spread fat-free whole-grain tortillas with vegetarian refried beans; sprinkle with shredded jack cheese and roll.
Arrange in a baking dish coated with cooking spray; top with enchilada sauce and more cheese. Bake about 25 minutes, or until hot and bubbly. Serve with a carrot salad.
For dessert, munch on oatmeal cookies.
Shopping list: Fat-free whole-grain tortillas, vegetarian refried beans, jack cheese, cooking spray, enchilada sauce, carrot salad, oatmeal cookies.
Fettuccine with red peppers and cannellini beans is an easy meal. Toss a rinsed 15-ounce can of cannellini beans, cup sliced roasted red peppers (from a jar, drained) and cup fresh lemon juice with hot fettuccine and serve. Add a spinach salad and garlic bread.
Fresh tropical fruits are a simple dessert.
Shopping list: Canned cannellini beans, jar roasted red peppers, lemons, fettuccine, fresh spinach, garlic bread, fresh tropical fruits.
Stop by the deli for corned beef and swiss sandwiches.
Pick up some German potato salad and pickled beets to serve on the side.
For dessert, chunky applesauce is all you'll need.
Shopping list: Deli corned beef and Swiss sandwiches, deli German potato salad, pickled beets, chunky applesauce.
A good bowl of chili is always a terrific low-cost meal, and when it's as tasty as quick chili, it's even better. In a large saucepan, cook 2 pounds 95 percent lean ground beef and 1 teaspoon minced garlic on medium 5 minutes or until beef is no longer pink.
Add 1 tablespoon chili powder, 1 teaspoon chipotle chili powder, 1 teaspoon cumin, 1 (16-ounce) jar chunky salsa, 1 cup frozen corn, 2 (14-ounce) cans lower-sodium beef broth and
For dessert, pears are economical.
Shopping list: 95 percent lean ground beef, garlic, chili powder, chipotle chili powder, cumin, chunky salsa, frozen corn, lower-sodium beef broth, reduced-sodium pinto beans, lettuce, cornbread mix, pears.
SATURDAY (Easy Entertaining)
No doubt, guests will be asking for the recipe for maple pork and apples (see recipe).
Serve the entree with brown rice tossed with toasted chopped walnuts. Add green beans, a Bibb lettuce salad and whole-grain rolls on the side.
Top fat-free vanilla bean ice cream with strawberry sauce for a grand finale.
Shopping list: Pork loin chops, coarse salt, pepper, butter, baby carrots, apple, pure maple syrup, brown rice, walnuts, green beans, Bibb lettuce, whole-grain rolls, fat-free vanilla bean ice cream, strawberry sauce.
Susan Nicholson, a graduate of Mary Washington College, is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
BRAISED CHICKEN WITH MUSTARD, FENNEL AND TOMATOES
Prep time: 20 minutes
1 tablespoon yellow mustard
INDIAN CHICKEN BAKE
Prep time: 10 minutes
3 cups water, divided
MAPLE PORK AND APPLES
Prep time: 15 minutes
4 pork loin chops (-inch