Share this article

print logo

Black bean soup is just right for cold wintry night

>Family Sunday

For family day, make easy beef pot roast with onions. In a 4-quart or larger slow cooker, place 1 (2 1/2 -pound) boneless beef sirloin tip or chuck roast (trimmed). Spread 1 tablespoon prepared horseradish over beef. Top and surround roast with 1 1/2 medium onions (cut into wedges) and 1 pound halved red potatoes. Sprinkle with 1 tablespoon dried thyme and 1 tablespoon fresh chopped rosemary leaves. Pour 2 cups tomato juice and 1 cup low-sodium beef broth over all. Cover and cook on high 6 to 7 hours or until beef is fall-apart tender. Mix 1 cup additional beef broth with 1/2 cup dry red wine and 2 tablespoons flour. With a spoon, gently stir the flour mixture into existing sauce without disturbing the meat. Replace cover; cook on high 15 minutes or until thickened. Remove beef to carving board; let stand 5 minutes before serving with vegetables and gravy.

Serve with green beans, a romaine salad and whole-grain bread. Let's have yellow layer cake for dessert.

Plan ahead: Save enough beef and gravy for Monday; save enough cake for Tuesday.

Shopping list: Boneless beef sirloin tip or chuck roast, prepared horseradish, onions, red potatoes, dried thyme, fresh rosemary, tomato juice, low-sodium beef broth, dry red wine, flour, green beans, romaine, whole-grain bread, yellow layer cake.


>Heat and eat Monday

Use the leftovers for open-face roast beef sandwiches. Place the heated beef over whole-grain bread slices, spoon hot gravy over the beef. Add mashed potatoes on the side, along with a lettuce wedge. Enjoy pears for dessert.

Plan ahead: Save and freeze enough mashed potatoes for Thursday.

Shopping list: Whole-grain bread, any mashed potatoes, lettuce, pears.


>Meatless Tuesday

A bowl of black bean soup works perfectly for a no-meat meal on a cold January night. Heat 1 tablespoon olive oil in a Dutch oven on medium heat. Add 1 large, finely chopped onion, 1 medium chopped green bell pepper and 3 cloves minced garlic. Cook and stir 5 minutes or until tender.

Meanwhile, puree 1 (of 2) 15-ounce can undrained low-sodium black beans with 2 cups vegetable broth. To the pot, add 1 teaspoon each cumin and dried oregano. Cook 1 minute. Add 1 tablespoon tomato paste; cook 1 minute. Stir in bean puree and the other can undrained beans. Bring to boil on high; reduce heat to low. Partially cover pot and simmer 10 minutes; stir often. Stir in 1/4 cup dry sherry if desired. Ladle into bowls, garnish with diced tomatoes. (Adapted from Fine Cooking magazine.)

Serve with a spinach salad with hard-cooked egg wedges and cornbread (from a mix). Slice the leftover cake for dessert.

Shopping list: Olive oil, onion, green bell pepper, garlic, canned low-sodium black beans, vegetable broth, cumin, dried oregano, tomato paste, dry sherry, tomatoes, fresh spinach, eggs, cornbread mix.


>Budget Wednesday

Make this easier version of turkey moussaka (see recipe) for a low-cost meal. Serve it with mixed greens and bread sticks. Fresh pineapple is a simple dessert.

Plan ahead: Remove Monday's mashed potatoes from the freezer and place in the refrigerator.

Shopping list: Olive oil, onion, green bell peppers, garlic, bay leaf, smoked paprika, cinnamon, allspice, ground turkey breast, canned diced tomatoes, tomato paste, jar/can roasted eggplant dip (such as Peloponnese or another brand), crumbled reduced-fat feta cheese, fresh mint, salad greens, bread sticks, fresh pineapple.


>Kids Thursday

The "z" in "Z" MEATLOAF (see recipe) stands for zucchini, but that's our little secret. The kids will love it. Serve with leftover mashed potatoes, sliced carrots and soft rolls. For dessert, try tapioca.

Shopping list: Eggs, zucchini, Italian dry bread crumbs, onion, salt, dried oregano, pepper, 95 percent lean ground beef, light brown sugar, ketchup, yellow mustard, carrots, soft rolls, tapioca.


>Express Friday

For a quick meal, curry chicken salad fills the bill. Into 2 cups deli chicken salad, stir in 2 teaspoons curry powder and 1/4 cup diced red apples. Spread the mixture on whole-grain bread or stuff it into a pita. Serve with packaged green salad. Try fat-free vanilla ice cream for dessert.

Plan ahead: Save enough ice cream for Saturday.

Shopping list: Deli chicken salad, curry powder, red apple, whole-grain bread or pitas, packaged green salad, fat-free vanilla ice cream.

Plan ahead: Save enough ice cream for Saturday.


>Easy entertaining Saturday

Glazed salmon with sesame green beans (see recipe) is a delicious entree to serve to any guest. Pair it with roasted red potatoes, a bibb lettuce salad and baguettes. For dessert, top brownies with leftover ice cream.

Shopping list: Honey, reduced-sodium soy sauce, five spice powder, garlic, salmon fillets, fresh or frozen thin (French) green beans, canola oil, toasted sesame oil, toasted sesame seeds, lemon, red potatoes, Bibb lettuce, baguettes, brownies.




Makes 4 servings

Preparation time: 15 minutes

Cooking time: About 30 minutes

2 tablespoons olive oil

1 large chopped onion

2 medium chopped green bell peppers

2 cloves minced garlic

1 bay leaf

1/2 teaspoon smoked paprika

1/4 teaspoon cinnamon

1/8 teaspoon allspice

1 pound ground turkey breast

1 (14.5-ounce) can diced tomatoes

2 tablespoons tomato paste

1 (12-ounce) jar/can roasted eggplant dip (such as Peloponnese or another brand)

1/3 cup crumbled reduced-fat feta cheese

2 tablespoons chopped fresh mint

Heat oil in a large oven-safe skillet on medium-high heat. Add onion, bell peppers, garlic, bay leaf, paprika, cinnamon and allspice. Cook 5 minutes or until onion is softened. Add turkey; cook 8 minutes or until just browned. Stir in tomatoes and tomato paste. Bring to simmer; cover, reduce heat to low and cook 10 minutes. Heat broiler. Stir eggplant dip (use less if you want to reduce sodium) into turkey; simmer 5 minutes. Remove and discard bay leaf. Remove pan from heat; top with feta. Broil 1 to 2 minutes to lightly brown cheese. Just before serving, garnish with mint. (Adapted from Woman's Day magazine.)

Per serving: 385 calories, 35g protein, 17g fat (41 percent calories from fat), 2.1g saturated fat, 21g carbohydrate, 75mg cholesterol, 1,165mg sodium, 6g fiber.


"Z" MEATLOAF (Thursday)

Makes 8 slices

Preparation time: 15 minutes

Cooking time: About 1 hour; standing time: 5 minutes

2 slightly beaten eggs

2 cups shredded zucchini (1 large or 2 small)

1/3 cup Italian dry bread crumbs

1/3 finely chopped onion

1/2 teaspoon salt

1/2 teaspoon dried oregano

1/4 teaspoon pepper

1 1/2 pounds 95 percent lean ground beef

1 tablespoon packed light brown sugar

2 tablespoons ketchup

1/2 teaspoon yellow mustard

Heat oven to 350 degrees. In large bowl, mix eggs, zucchini, crumbs, onion, salt, oregano, pepper and beef until well-blended. Press mixture into an ungreased 9-inch deep-dish glass baking dish. Bake 45 minutes.

Meanwhile, in a small bowl, mix together sugar, ketchup and mustard. Remove meatloaf from oven; pour off liquid (see Note). Spread topping over loaf. Return to oven; bake 10 to 15 minutes more or until internal temperature reads 160 degrees. Let stand 5 minutes before slicing.

Note: The recipe produces lots of liquid because of the moisture in the zucchini; drain well.

Per slice: 166 calories, 21g protein, 6g fat (31 percent calories from fat), 2.1g saturated fat, 8g carbohydrate, 100mg cholesterol, 347mg sodium, 1g fiber.



Makes 4 servings

Preparation time: 10 minutes; marinating time: 15 minutes

Cooking time: salmon: 15 to 20 minutes; beans: 25 to 30 minutes

1/4 cup honey

4 teaspoons reduced-sodium soy sauce

1 1/2 teaspoons five spice powder

1 teaspoon minced garlic

4 (6-ounce) salmon fillets

1 pound fresh or frozen (thawed and drained) thin (French) green beans

2 teaspoons canola oil

1 teaspoon toasted sesame oil

2 tablespoons toasted sesame seeds

1 teaspoon lemon juice

Heat oven to 400 degrees. In a small bowl, whisk the honey, soy sauce, five spice powder and garlic. Place salmon on a large plate. Pour spice mixture over salmon; turn to coat. Marinate 15 minutes at room temperature.

Meanwhile, toss green beans with canola and sesame oils. Arrange beans on rimmed baking pan lined with foil; bake 10 minutes. Remove from oven. Push beans to one side of pan. Place salmon skin-side down on other side of pan. Brush salmon with any remaining marinade. Bake 15 to 20 minutes or until salmon is opaque throughout and beans are crisp, but tender. Remove salmon from pan, leaving skin. Toss beans with sesame seeds and lemon juice. Serve beans with salmon. (Adapted from Fine Cooking magazine.)

Per serving: 383 calories, 41g protein, 13g fat (30 percent calories from fat), 1.8g saturated fat, 27g carbohydrate, 97mg cholesterol, 336mg sodium, 4g fiber.

There are no comments - be the first to comment