Everyday Food: Shop once, eat well for a week

If you like, save time by roasting the broccoli tonight for Tuesday’s pasta.

▪ 1 pound broccoli, trimmed and cut into florets

▪ 3 tablespoons vegetable oil

▪ Coarse salt

▪ Ground pepper

▪ 1 Portuguese roll, torn into large pieces

▪ 2 teaspoons chopped fresh thyme

▪ 2 tablespoons butter, melted and cooled

▪ 4 fillets skinless, boneless, firm, white-fleshed fish such as haddock, cod or halibut (1 1/4 pounds total and each piece 1/2 inch thick)

▪ Lemon wedges, for serving

1. Preheat oven to 425 degrees, with rack in upper third. On a rimmed baking sheet, toss broccoli, 2 tablespoons oil, 1 teaspoon salt and 1/4 teaspoon pepper. Roast until broccoli is tender and lightly browned, 15 to 20 minutes, tossing halfway through.

2. Meanwhile, in a food processor, pulse bread, thyme, 1/4 teaspoon salt and 1/8 teaspoon pepper until coarse crumbs form. Transfer breadcrumbs to a bowl and stir in butter with a fork.

3. Coat another rimmed baking sheet with 1 tablespoon oil. Arrange fish on sheet and season with salt and pepper. Top each fillet with enough breadcrumbs to coat, pressing firmly to adhere. Bake until fish is opaque throughout and breadcrumbs are golden brown, about 8 minutes. Serve fish with broccoli and lemon wedges.

Nutritional analysis per serving: 344 calories, 18 grams fat (5 grams saturated fat), 15 grams carbohydrates, 32 grams protein, 3 grams fiber and 47 percent of calories from fat.

For a shortcut to a pasta supper, make a silky sauce using cream cheese.

▪ 3/4 pound broccoli, trimmed and cut into florets

▪ 1 tablespoon extra-virgin olive oil

▪ Coarse salt

▪ Ground pepper

▪ 6 ounces wide egg noodles

▪ 5 ounces cream cheese, room temperature

▪ 6 ounces thinly sliced deli ham, cut into 3/4-inch pieces

1. Preheat oven to 425 degrees. On a rimmed baking sheet, toss broccoli, oil, 1/2 teaspoon salt and 1/8 teaspoon pepper. Roast until broccoli is tender and lightly browned, 15 to 20 minutes, tossing halfway through. Meanwhile, in a large pot of boiling salted water, cook noodles until al dente. Reserve 2 cups pasta water; drain pasta.

2. Return empty pasta pot to medium-low heat. Add cream cheese and 1 cup pasta water; whisk until smooth. Add broccoli and ham and cook until hot. Gently fold in noodles. Thin sauce to desired consistency with more pasta water and season pasta with salt and pepper.

Nutritional analysis per serving: 417 calories, 22 grams fat (10 grams saturated fat), 39 grams carbohydrates, 18 grams protein, 4 grams fiber and 47 percent of calories from fat.

Ask your butcher to tie the roast with twine at 1-inch intervals so that it cooks evenly (or do it yourself). Save one-third of the roasted pork for Friday.

▪ 4 tablespoons extra-virgin olive oil

▪ 1/4 cup packed light-brown sugar

▪ 1/2 teaspoon ancho chile powder or other single chile powder

▪ 1/4 teaspoon ground cinnamon

▪ 1/2 teaspoon ground cumin

▪ 2 pounds acorn squash, seeded and cut into 1-inch-thick wedges

▪ 1 boneless pork loin (3 pounds), tied

▪ Coarse salt

▪ Ground pepper

1. Preheat oven to 425 degrees. In a large bowl, stir together 3 tablespoons oil, sugar, chile powder, cinnamon, cumin, and 2 tablespoons water. Add squash and toss to coat. Set aside.

2. Generously season pork with salt and pepper. Heat a cast-iron skillet or other heavy pan over high. Add 1 tablespoon oil and swirl to coat. Cook pork on all sides until deep golden brown, about 10 minutes total. Place pork on a rimmed baking sheet; pour oil from skillet onto sheet and spread evenly.

3. Arrange squash around pork. Brush pork with sugar mixture from bowl. Bake until pork is cooked through (an instant-read thermometer inserted in center should register 135 degrees), 40 to 45 minutes, brushing meat with sugar mixture and turning squash every 15 minutes. Tent pork with foil and let rest 10 minutes before slicing.

Nutritional analysis per serving: 552 calories, 27 grams fat (7 grams saturated fat), 36 grams carbohydrates, 42 grams protein, 4 grams fiber and 44 percent of calories from fat.

This quick one-pot soup is perfect after a busy day.

▪ 2 tablespoons butter

▪ 1 medium onion, cut into 1/2-inch dice

▪ 2 garlic cloves, coarsely chopped

▪ Coarse salt

▪ Ground pepper

▪ 1 pound acorn squash, peeled, seeded and cut into 1-inch chunks

▪ 1 bunch kale (3/4 pound), ribs cut away and discarded, leaves torn

▪ 5 1/2 cups (43.5 ounces) low-sodium chicken broth

▪ 1 can (14 ounces) cannellini beans, rinsed

▪ 3 sprigs thyme

▪ Grated Parmesan, for serving (optional)

1. In a large Dutch oven or heavy pot, melt butter over medium. Cook onion and garlic until fragrant, 3 minutes; season with salt and pepper. Add squash and kale and cook until kale is wilted, about 3 minutes; season with salt and pepper. Add broth, beans and thyme. Bring to a simmer and cook until squash and kale are tender, about 12 minutes. Season soup with salt and pepper and serve with Parmesan, if desired.

Nutritional analysis per serving: 254 calories, 7 grams fat (4 grams saturated fat), 38 grams carbohydrates, 12 grams protein, 8 grams fiber and 25 percent of calories from fat.

▪ 3 tablespoons butter, room temperature, plus more for pan

▪ 4 Portuguese rolls, split

▪ Yellow mustard, to taste

▪ 1/2 pound thinly sliced deli ham

▪ 1 pound Spice-Rubbed Pork Loin, thinly sliced

▪ 1/2 pound Swiss cheese, thinly sliced

▪ Sliced dill pickles, to taste

1. Preheat oven to 425 degrees. Butter inside of each roll; spread with mustard. Divide ham, pork, and cheese among bottom halves of rolls. Top with pickles, more mustard to taste, and top halves of rolls. Press down firmly on sandwiches.

2. Heat a grill pan over medium heat. With a paper towel, lightly coat grill pan with butter. In batches, place sandwiches on grill pan. Cook until bread is crisp on the outside, about 3 minutes per side; transfer grill pan to oven and bake sandwiches until cheese has melted, about 5 minutes. To serve, cut sandwiches in half.

Nutritional analysis per serving: 710 calories, 40 grams fat (20 grams saturated fat), 35 grams carbohydrates, 51 grams protein, 2 grams fiber and 51 percent of calories from fat.