Menu Planner: Salisbury steak works for your budget and your appetite

Salisbury steak

Makes 4 servings

Preparation time: about 15 minutes

Cooking time: less than 10 minutes

INGREDIENTS

1 pound lean ground beef

1/3 cup finely chopped onion

1/4 cup saltine cracker crumbs

1 egg white, slightly beaten

2 tablespoons 1% milk

1 tablespoon prepared horseradish

1/4 teaspoon coarse salt

1/8 teaspoon pepper

1 (12-ounce) jar mushroom gravy

Combine beef, onion, cracker crumbs, egg white, milk, horseradish, salt and pepper; mix lightly but thoroughly. Shape into four oval 1/2-inch-thick patties. Heat large, nonstick skillet on medium. Cook patties 7 to 8 minutes or until internal temperature reaches 165 degrees, turning once. Remove from skillet and keep warm. Add gravy to skillet; heat through. Serve steaks with gravy.

Per serving: 265 calories, 24 grams protein, 14 grams fat (47% calories from fat), 4.2 grams saturated fat, 10 grams carbohydrate, 72 milligrams cholesterol, 689 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

Broccoli cauliflower

Makes 10 servings

Preparation time: 25 minutes

Cooking time: less than 50 minutes

1/2 cup plain dry breadcrumbs

1/4 cup plus 2 tablespoons freshly grated Parmesan cheese, divided

2 tablespoons melted butter

1 1/2 teaspoons Italian seasoning, divided

1 (16-ounce) package frozen broccoli florets, thawed

1 (16-ounce) package frozen cauliflower florets, thawed

2 tablespoons butter (unmelted)

1 medium onion, chopped

2 tablespoons flour

1 1/2 teaspoons garlic powder

1/4 teaspoon coarse salt

1/4 teaspoon coarsely ground pepper

1 1/4 cups 1% milk

4 ounces Neufchatel cream cheese, cubed

Heat oven to 350 degrees. Mix breadcrumbs, 2 tablespoons Parmesan, melted butter and 1/2 teaspoon Italian seasoning in a small bowl. Set aside. Cut up any large broccoli or cauliflower florets into bite-size pieces. Melt the 2 tablespoons unmelted butter in a large skillet on medium heat. Add onion; cook and stir 5 minutes or until softened. Stir in flour, remaining Italian seasoning, garlic powder, salt and pepper. Add milk; cook and stir until thickened and bubbly. Add cream cheese and remaining 1/4 cup Parmesan; cook and stir until cream cheese is melted. Add vegetables; toss gently to coat. Spoon into a 2-quart shallow baking dish coated with cooking spray. Top evenly with crumb mixture. Bake 40 minutes or until heated through and top is golden.

Per serving: 154 calories, 7 grams protein, 9 grams fat (49% calories from fat), 5.3 grams saturated fat, 13 grams carbohydrate, 24 milligrams cholesterol, 266 milligrams sodium, 3 grams fiber.

Carb count: 1.

Baked salmon with tomatoes and couscous

Makes 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes; standing time: 3 minutes

INGREDIENTS

2 1/2 cups chopped tomatoes

1 tablespoon olive oil

1 teaspoon coarse salt

1 teaspoon dried oregano

3/4 teaspoon minced garlic

1/4 teaspoon pepper

1/2 cup water

1/3 cup couscous

1 pound skinless salmon fillets, cut into 4 pieces

Heat oven to 450 degrees. Combine tomatoes, oil, salt, oregano, garlic and pepper; let stand 15 minutes. Meanwhile, boil water; stir in couscous. Cover, remove from heat and let stand 5 minutes. Fluff couscous with fork; divide evenly and place in center of 4 (12-by-18-inch) sheets of heavy-duty foil. Top each with salmon. Spoon tomatoes and juices over salmon and couscous. Double-fold tops and sides of foil, leaving enough room for heat circulation. Place on baking sheet; bake 15 minutes. Transfer to plates; let stand closed 3 minutes. Open packets away from your face and, using a spatula, gently slide contents onto plates to serve.

Per serving: 255 calories, 27 grams protein, 9 grams fat (32% calories from fat), 1.5 grams saturated fat, 16 grams carbohydrate, 53 milligrams cholesterol, 575 milligrams sodium, 2 grams fiber.

Carb count: 1.

Roast turkey

Bake your own roast turkey with all the family favorites of dressing, gravy and sweet potatoes. Rule out the traditional cranberries and serve spiced cranberry-pear chutney on the side: In a large saucepan, combine 3 large ripe pears cut into 1/2-inch pieces, 1 small chopped onion, 1/2 cup sweetened dried cranberries, 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 1 seeded and finely chopped fresh jalapeno pepper, 1 tablespoon fresh lime juice and 1/4 teaspoon allspice. Bring to a boil; reduce heat and simmer, stirring occasionally, 30 minutes or until thickened. Serve warm or at room temperature. Add dinner rolls. Everyone will want pumpkin pie for dessert.

Pork chops with corn salsa

Heat 1 teaspoon canola oil in a large, nonstick skillet on medium. Remove visible fat from 4 center-cut pork chops (3/4 inch thick); sprinkle with 1/2 teaspoon coarse salt. Add chops to skillet and cook, turning once, 6 to 8 minutes or until meat near bone is barely pink. Remove to platter; tent with foil to keep warm. To skillet, add 1 (11-ounce) can Mexican-style corn with liquid and 1 cup green or red salsa. Cook 2 or 3 minutes or until hot. Spoon over chops; sprinkle with chopped cilantro. Serve the colorful dish with rinsed and heated (canned) reduced-sodium black beans. Alongside, add chopped avocados and grapefruit over lettuce and corn muffins (from mix).

No-ham monte cristo sandwiches

Heat oven to 425 degrees. Coat a rimmed baking sheet with cooking spray. In a medium bowl, beat 1 whole egg and 2 egg whites, 1/2 cup 1% milk and 1/4 teaspoon hot pepper sauce. Put 2 slices Swiss cheese on each of 4 slices of dense white bread. Spread 1 1/2 teaspoons (total) Dijon mustard on 4 more slices bread; place mustard-side down on cheese. Dip both sides of sandwiches in egg mixture. Place on cookie sheet coated with cooking spray; bake 15 to 18 minutes, turning once, until cheese melts and both sides are browned.