Everyday Food: Fix a week’s worth of bargain meals

Posted Tuesday, Jan. 14, 2014  comments  Print Reprints

Monday: Chili-braised pork with green beans and mashed sweet potatoes

Serves 4 ($2.28 per serving)

• 1 1/2 pounds boneless country-style pork ribs, patted dry

• Coarse salt and ground pepper

• 3 teaspoons extra-virgin olive oil

• 1 3/4 cups low-sodium chicken broth

• 3 tablespoons all-purpose flour

• 1/2 teaspoon chili powder, plus more for sweet potatoes

• 2 sweet potatoes (1 pound), peeled and cut into 1-inch pieces

• 1/2 cup sour cream

• 2 teaspoons sugar

• 3 garlic cloves, thinly sliced

• 1 pound green beans, trimmed

1. Season pork with salt and pepper. In a large, straight-sided skillet, heat 1 teaspoon olive oil over medium-high. Add pork and cook until browned on both sides, about 7 minutes total. Whisk together broth, flour and chili powder and add to skillet. Bring liquid to a boil; reduce to a rapid simmer, cover and cook 30 minutes. Uncover and cook until pork is tender and sauce is thickened, about 20 minutes.

2. Meanwhile, in a medium pot, bring sweet potatoes to a boil in salted water over high heat. Reduce to a rapid simmer and cook until tender when pierced with a knife, about 20 minutes. Drain potatoes and return to pot; mash until fluffy and almost smooth. Stir in sour cream and sugar, season with salt and pepper and keep warm over low.

3. In a large skillet, heat 2 teaspoons olive oil over medium-high. Add garlic and cook until fragrant, about 30 seconds. Add green beans and 1/4 cup water, cover and cook 3 minutes. Uncover and cook, stirring occasionally, until crisp-tender and water is evaporated, about 2 minutes. Season with salt and pepper and serve with pork, sauce and sweet potatoes sprinkled with chili powder.

Nutritional information per serving: 776 calories, 48 grams fat (19 grams saturated fat), 40 grams carbohydrates, 45 grams protein, 8 grams fiber, 56 percent of calories from fat.

Tuesday: Taco burgers with cucumber salad

Serves 4 ($1.97 per serving)

• 3/4 teaspoon sugar

• 1/3 cup sliced pickled jalapeños, plus 2 tablespoons liquid

• 1 large tomato

• 1 cucumber, thinly sliced into half-moons

• 1/2 medium red onion, sliced

• Coarse salt and ground pepper

• 1 pound ground beef

• 1 teaspoon chili powder

• 4 hamburger buns, split

• 1/4 head iceberg lettuce, shredded

1. In a medium bowl, whisk sugar into jalapeño liquid until dissolved. Cut 4 slices tomato and reserve for burgers. Cut remaining tomato into 3/4-inch pieces and add to dressing. Stir in cucumber and onion. Season with salt and pepper.

2. In another medium bowl, combine beef and chili powder. Form into 4 patties and season with salt and pepper. In a large nonstick skillet, cook burgers over medium-high heat until cooked through, about 8 minutes total, flipping once. Serve burgers on buns with tomato slices, pickled jalapeños and shredded lettuce, alongside cucumber salad.

Nutritional information per serving: 347 calories, 16 grams fat (6 grams saturated fat), 28 grams carbohydrates, 23 grams protein, 2 grams fiber, 41 percent of calories from fat.

Wednesday: Stuffed chicken with roasted broccoli and sweet potatoes

Serves 4 ($2.39 per serving)

One-pan roasting means fast cleanup, and saving broccoli speeds up dinner tomorrow.

• 2 hamburger buns, cut into 1-inch pieces

• 3 teaspoons extra-virgin olive oil

• 1/2 medium red onion, diced small

• 2 celery stalks, diced small

• 2 garlic cloves, thinly sliced

• Coarse salt and ground pepper

• 1 large egg, lightly beaten

• 1 whole chicken (3 1/2 to 4 pounds), patted dry

• 1 bunch broccoli (1 pound), cut into florets

• 1 sweet potato, cut into 1-inch wedges

• 1 lemon, quartered

1. Preheat oven to 425 degrees. On a rimmed baking sheet, arrange bun pieces in a single layer. Bake until dry and light golden, about 5 minutes; transfer to a medium bowl and let cool. Meanwhile, in a medium skillet, heat 1 teaspoon olive oil over medium. Add onion, celery and garlic and cook, stirring occasionally, until vegetables are softened, about 8 minutes. Season with salt and pepper and transfer to bowl with bread. Add egg and 2 tablespoons water and toss to combine.

2. On rimmed baking sheet, season chicken inside and out with salt and pepper. Loosely fill cavity with stuffing and tie legs together with kitchen twine. Roast chicken 25 minutes. In a large bowl, toss broccoli and sweet potato with 2 teaspoons olive oil; season with salt and pepper.

3. Remove sheet from oven and place vegetables and lemon around chicken. Roast 30 minutes, turning vegetables halfway through, until chicken is golden brown and juices run clear when chicken is pierced between breast and thigh (an instant-read thermometer inserted in the thickest part of a thigh, avoiding bone, should read 165 degrees). Let chicken rest 10 minutes; scoop out stuffing and carve bird. Refrigerate 1 cup broccoli for Thursday. Serve chicken with stuffing, lemon and remaining vegetables.

Nutritional information per serving: 657 calories, 34 grams fat (9 grams saturated fat), 26 grams carbohydrates, 62 grams protein, 5 grams fiber, 47 percent of calories from fat.

Thursday: Vegetable frittata with roasted potatoes and garlic

Serves 4 ($1.98 per serving)

• 1 pound Yukon Gold potatoes, cut into 1-inch pieces

• 4 garlic cloves

• 2 tablespoons extra-virgin olive oil

• Coarse salt and ground pepper

• 8 large eggs, lightly beaten

• 1/2 cup sour cream

• 1/2 medium red onion, diced medium

• 1/2 pound green beans, trimmed and cut into 1 1/2-inch pieces

• Reserved roasted broccoli (from Wednesday)

• 1 tomato, cut into 1/2-inch pieces

• 1 cup grated Parmesan

1. Preheat oven to 425 degrees, with racks in upper and middle thirds. On a rimmed baking sheet, toss potatoes and garlic with 1 tablespoon oil; season with salt and pepper. Arrange in a single layer on sheet and roast on middle rack until potatoes are golden and crisp, about 25 minutes, stirring halfway through.

2. Meanwhile, in a medium bowl, whisk together eggs and sour cream and season with salt and pepper. In a 10-inch cast-iron skillet, heat 1 tablespoon oil over medium. Add onion and green beans and cook, stirring occasionally, until beans are tender, about 10 minutes. Add broccoli and tomato and season with salt and pepper. Add egg mixture and stir to combine. Sprinkle with Parmesan and cook, undisturbed, until edge is set, about 2 minutes.

3. Transfer skillet to upper rack in oven and bake until slightly puffed and almost set, about 8 minutes. Heat broiler and broil until cheese is browned and bubbling, about 1 minute. Run a rubber spatula around edge of frittata and transfer to a plate. Cut into wedges and serve with potatoes and garlic.

Nutritional information per serving: 500 calories, 30 grams fat (13 grams saturated fat), 31 grams carbohydrates, 30 grams protein, 5 grams fiber, 54 percent of calories from fat.

Friday: Creamy shells with tuna and spinach

Serves 4 ($2.46 per serving)

• 3 tablespoons extra-virgin olive oil

• 1 small yellow onion, diced small

• 1/4 cup all-purpose flour (spooned and leveled)

• 4 cups whole milk

• Coarse salt and ground pepper

• 1 hamburger bun, torn into large pieces

• 1/4 cup grated Parmesan

• 1/2 teaspoon Italian seasoning

• 1/2 teaspoon red-pepper flakes

• 1 package (10 ounces) frozen chopped spinach, thawed and excess liquid squeezed out

• 2 cans (6 ounces each) light tuna in water, drained and flaked

• 6 ounces jumbo pasta shells (about 20), cooked according to package instructions

1. Preheat oven to 375 degrees. In a medium pot, heat oil over medium-high. Add onion and cook until softened, about 6 minutes. Add flour and cook, stirring constantly, about 1 minute. Gradually add milk, whisking constantly, and cook until slightly thickened and bubbling, about 3 minutes. Season with salt and pepper and let sauce cool slightly.

2. In a food processor, combine bun, Parmesan, Italian seasoning and red-pepper flakes. Process until fine crumbs form. Transfer half the mixture to a large bowl and combine with spinach, tuna and half the sauce; season with salt and pepper. Fill each shell with 2 heaping tablespoons spinach mixture and place in a 9-by-13-inch baking dish. Top with remaining sauce and breadcrumb mixture. Bake until sauce is bubbling and breadcrumbs are golden, about 20 minutes.

Nutritional information per serving (with salad, see below): 704 calories, 32 grams fat (9 grams saturated fat), 42 grams protein; 63 grams carbohydrates; 6 grams fiber

Toss together a salad

In a large bowl, whisk together 1 tablespoon each red-wine vinegar and extra-virgin olive oil, 1/2 teaspoon sugar and 1/4 teaspoon Italian seasoning. Season with coarse salt and ground pepper. Add 3/4 head iceberg lettuce, chopped, and 1 tomato, cut into wedges. Toss to combine.

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Sticking to a budget doesn’t have to mean sacrificing flavor or quality at the table. These five satisfying suppers cost under $10 each.

Everyday Food magazine offers quick, healthy solutions for everyday meals from the kitchens of Martha Stewart Living. For more recipes and additional tips, visit www.marthastewart.com/everydayfood. Questions or comments about the column should be sent to: everydayfood@marthastewart.com.

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