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Video: Plan out 4 healthy, family-friendly dinners

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    >>> we are back at 8:45 with your "mapped out weekly meals." we have you covered with four family friendly recipes. mark bittman is a "new york times" columnist vor of "vb6." i like these recipes they're leftovers but it's distinct. we have all regional flavors going on.

    >> the mapped out meal, "today's" show idea is really great which is cook two things and turn them into two other things so it's sort of planning to use your leftovers.

    >> let's get to our first recipe, stewed vegetables, tomatoes and beans with cous cous . even i can make cous cous .

    >> a kid could make cous cous because you don't really soak it. you put kuskus cous cous in a bowl and then stir, cover, ten minutes later, it's done.

    >> i really enjoy the fluffing part of it, i don't know why. it just makes me happy. then what do we do?

    >> we're making a kind of vegetable stew that we'll later turn into a ratatouille with fish, to start, saute peppers, onions, garlic, et cetera . this is a lot of food but remember this is really two meals so we're going to put in cans of cooked beans, a lot, some cut up zucchini.

    >> you're using canned tomatoes . i'm shocked.

    >> i love canned tomatoes you only get good tomatoes a couple months a year but canned tomatoes are always there and wonderful. i have no problem with canned tomatoes . so this cooks a while, salt and pepper , et cetera , and you wind up with this and half of it goes into a lovely platter with the cous cous and some basil.

    >> hwe're shaving halaving half.

    >> for two days from now.

    >> next, chicken with cilantro and lime.

    >> this is a simple broiled chicken dish, make a rub, a little bit of cayenne and oil enough to make a paste.

    >> you can grill or broil this chicken .

    >> the idea is to get chicken that is beautifully browned like that. so when you have the paste, the drill, you rub it on the chicken , you broil or grill the chicken over fairly low heat for 20, 30 minutes until you have something that looks like this.

    >> voila.

    >> and when you have something that looks like this you take half of it or so and move it over to serve it.

    >> what are we saving from this?

    >> we're saving this and you save the other half of it. so we're saving this, it's getting complicated.

    >> for wednesday.

    >> saving this for wednesday, chicken enchiladas. you take the meat off and combine it with some green salsa, which you can make yourself or buy, roll them up and bake with some scallions and cilaro, a little cheese on top. this is the best meal of the week. these are really beautiful.

    >> this was my favorite as well. what kind of cheese did you use?

    >> any crumbled cheese is good but mexican cojito is nice, feta, anything that's crumbly is great. you can use mozzarella and sour cream.

    >> you used corn tortillas but flour is okay, too. finally thursday, beans come back.

    >> with some eggplant, we cook it with some eggplant and you can cook it with eggplant and poach some salmon or any other fish right in that ratatouille.

    >> you cook the bean mixture again?

    >> i added some eggplant to it to beef it up or vegetable it up a little bit and then poached the salmon directly in there. so you have this wonderfully flavored vegetable broth with the salmon on top and all these great vegetables.

    >> looks great, mark bittman , thank you so much. we should mention you can find the recipes, complete shopping list on our website today.com. and to

TODAY recipes
updated 5/31/2013 6:23:50 PM ET 2013-05-31T22:23:50

Map out your weeknight meals  with these recipes from Mark Bittman. Here, he makes four dishes that require only one grocery list: Stewed vegetables, tomatoes and beans with couscous, grilled chicken with cilantro and lime, poached fish in ratatouille, and chicken enchiladas.

Shopping list:

2 whole chickens

2 fish steaks

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Couscous

20 tomatillos

4 medium poblano chiles

2 or 3 serrano chiles (optional)

6 onions

Red onion

Shallot

2 red or green bell peppers

2 cans whole tomatoes

1 ½ to 2 lbs. eggplant

8 cups chickpeas or cannellini beans

2 zucchinis

½ cup kalamata olives

Capers

Basil

Cilantro

Fresh parsley or dill

Lime juice

Olive oil

Vegetable stock

Peanut oil (or grapeseed)

Recipe: Monday: Stewed vegetables, tomatoes and beans with couscous

Ingredients
  • 1 cup white or whole wheat couscous
  • 2 tablespoons olive oil
  • 2 onions, chopped
  • 2 red or green bell peppers, chopped
  • 2 tablespoons minced garlic
  • 2 28-ounce can whole tomatoes, with their juice
  • 8 cups cooked or canned chickpeas or cannellini beans, drained
  • 2 zucchini, chopped
  • 1 teaspoon salt, plus more to taste
  • Black pepper
  • 1/2 cup chopped fresh basil, for garnish
Preparation

1. Put the couscous in a medium pot with a tight-fitting lid and add 1 1/2 cups of water and a generous pinch of salt. Bring the water to a boil.

2. Put the oil in a large skillet over medium-high heat. When it's hot, add the onion, bell pepper and garlic. Cook, stirring occasionally, until they begin to soften, 3 to 5 minutes.

3. When the water with couscous has come to a boil, cover and remove from the heat. Let white couscous steep for about 5 minutes, whole wheat for about 10. (Or you can let them sit for up to 30 minutes or so, depending on how hot you want them.) Fluff with a fork.

4. To the skillet, add the tomatoes, beans, zucchini and the salt and some pepper to the skillet. Adjust the heat so the mixture bubbles steadily. Cook, stirring occasionally, until the tomatoes break down, the beans begin to get soft and creamy, and the mixture begins to thicken, 10 to 15 minutes. If the mixture looks too thick, stir in a splash of water.

5. Taste and adjust the seasoning. Reserve half of the vegetable-bean mixture and refrigerate. Serve the rest on top of the couscous, garnished with the herb.

Recipe: Tuesday: Grilled or broiled chicken with cilantro and lime

Ingredients
  • 6 tablespoons peanut or other neutral oil, like grapeseed
  • 4 tablespoons chopped fresh cilantro, plus more for garnish
  • 2 tablespoon freshly squeezed lime juice
  • 2 tablespoon chopped shallot or onion
  • 1/2 teaspoon cayenne, or to taste
  • Salt and pepper
  • 2 whole chickens, 6 to 8 pounds, trimmed of excess fat and cut into 16 pieces, or any combination of parts
  • Lime wedges for garnish
Preparation

1. Heat a charcoal or gas grill or broiler to moderate heat and put the rack about 6 inches from the heat source. If grilling, keep part of the grill cool for indirect cooking.

2. Combine oil, cilantro, lime juice, shallot or onion, cayenne and some salt and pepper. If you're grilling, spread some of the mixture all over the chicken. If you're broiling, spread a little of the mixture on a foil-lined pan; put the chicken pieces on top and sprinkle them with salt and pepper. Spread a little more of the mixture on the chicken.

3. To grill: put the pieces skin side up on the cooler side of the grill. After some of the fat has been rendered, turn the chicken; if it flares up, move it farther away from the fire, or turn it skin side up again. Baste the chicken as it cooks. When the skin has lost its raw look and most of the fat has been rendered, after about 20 minutes, move the chicken directly over the fire. Cook, turning as needed, until both sides are nicely browned and the flesh is firm and cooked through (to check for doneness, cut into a piece close to the bone; the juices should run clear), 5 to 10 minutes longer.

To broil: Start with the skin side down and broil, making sure the pieces do not burn, until it's nearly done, about 15 minutes, then turn and cook until done, 5 to 10 minutes longer. Baste the chicken as it cooks.

When the chicken is done, drizzle it with the remaining mixture and garnish with additional chopped cilantro. Reserve half the chicken and refrigerate; serve the rest with lime wedges.

Recipe: Wednesday: Poached fish in ratatouille

Ingredients
  • 1 1/2 to 2 pounds eggplant, preferably small
  • Salt
  • 1/3 cup extra-virgin olive oil, more or less
  • 1 tablespoon minced garlic
  • Reserved tomato, zucchini, and bean sauce from Day 1
  • 2 fish steaks or sturdy fillets, 3/4 to 1 pound each
  • 1/2 cup Kalamata olives
  • 2 tablespoon capers, optional
  • 1/4 teaspoon crushed red pepper, optional
  • 1/4 cup chopped fresh parsley or dill, for garnish
Preparation

1. Peel the eggplant if the skin is thick or the eggplant is less than perfectly firm; cut it into 1/2-inch cubes and salt them if the eggplant are large and time allows. Put the olive oil and all but 1 teaspoon of the garlic in a large, deep skillet, preferably nonstick or cast iron, over medium heat. Two minutes later, add the eggplant. Stir and toss almost constantly until the eggplant begins to release some of the oil it has absorbed, after 5 or 10 minutes.

2. Add the reserved tomato and bean sauce along with olives, capers and crushed red pepper to a small skillet with a lid or Dutch oven, over medium-high heat. Cook until eggplant is tender, 20 to 30 minutes.

3. Lay the fish in the sauce and add water, if needed, so that the sauce comes just up to the top of the fish, not over it. Bring to a boil, then cover and remove from the heat. The fish will be done in about 10 minutes (a thin-bladed knife inserted between bone and flesh should reveal little or no translucence; if not, return the pan to a simmer and cook for another minute or two more). Remove the fish with a slotted spoon and serve, topped with vegetables and a little of the broth, garnished with the herb.

Recipe: Thursday: Chicken enchiladas

Ingredients
  • For salsa:
  • 20 tomatillos, husked and rinsed
  • 4 medium poblano or other mild fresh green chiles, roasted and cleaned
  • 2 or 3 serrano or other hot fresh green chiles, (optional), roasted and cleaned
  • 6 tablespoons neutral oil, like grapeseed
  • 4 large onions, diced
  • 10 cloves garlic, minced
  • 2 teaspoons Mexican or other oregano
  • 2 cups vegetable stock or water
  • Salt and freshly ground black pepper
  • 1 cup chopped fresh cilantro leaves
  • 1/2 cup freshly squeezed lime juice
  • For enchiladas:
  • 4 cups green enchilada salsa (see above)
  • Neutral oil, like grapeseed or corn, for frying 24 small corn tortillas, plus more if any break
  • 1 grilled or broiled chicken with cilantro and lime
  • 1/2 cup crumbled queso fresco for garnish
  • 1/2 cup chopped red onion or scallion for garnish
  • 1/2 cup chopped fresh cilantro for garnish
  • Lime wedges for garnish
Preparation

For salsa:

1. Heat the oven to 400 degrees. Put the tomatillos on a baking sheet and roast until the skins are lightly browned and blistered, about 20 minutes. Remove the tomatillos; when they're cool enough to handle, chop them finely, along with the chiles, saving their juices.

2. While the tomatillos are roasting, put the oil in a large deep skillet over medium heat. Add the onions and garlic and cook, stirring occasionally, until they are very soft and lightly browned, about 10 minutes. Add the tomatillos, chiles, oregano, stock, and a large pinch of salt and pepper; stir and bring to a low simmer. Cook, stirring occasionally, until the mixture thickens slightly, 10 to 15 minutes.

3. Stir in the cilantro and lime juice, taste, and adjust the seasoning. Use an immersion blender to purée the finished sauce in the pan. Or cool the mixture slightly, pour into a blender or food processor, and purée carefully. Serve at room temperature or refrigerate for up to 2 days.

For enchiladas:

1. Prepare the salsa if you haven't already. (You may cool and refrigerate the salsa for up to 2 days; reheat gently before proceeding.)

2. Heat the oven to 350 degrees. Spoon a thin layer of the salsa into the bottom of a 9 × 12-inch baking dish. Put about 1/2 inch of the oil in a large, deep skillet over medium-high heat. When hot but not smoking, cook the tortillas, one at a time, until softened and pliable, about 10 seconds. Add more oil to the pan as needed. Drain on paper towels.

3. First, pull the chicken meat from the bone and break it into bite-sized pieces. Sprinkle a heaping tablespoon of shredded chicken in the center of each tortilla, roll tightly, and put the enchiladas in the prepared dish, seam side down. The rolls should be packed in snugly against one another. Cover the top with some more sauce and bake for 25 minutes. When the enchiladas come out of the oven, sprinkle them with the queso fresco, onion, and cilantro. Serve with lime wedges on the side and pass the remaining salsa at the table.

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