By Beverly Glaze

For the Gazette

CHARLESTON, W.Va. -- This week's menu plan centers on a 3 1/2- to 4-pound pot roast, which provides the main ingredient for three entrees: pot roast, beef stroganoff and beef stir fry. Cut the roast, or ask the butcher to cut it, into three pieces, weighing approximately 1 pound, 2 pounds and one half pound each. Simmer a pot roast in a crock pot and come home to a ready-to-serve meal for an especially busy day. The beef stroganoff recipe comes together quickly in the microwave.

A vegetable-rich sweet and spicy beef stir fry provides lots of vitamins and nutrients when served over brown rice.

Prepare and cook the accompanying broccoli and cauliflower while the lemony steamed fish cooks in a foil packet in the oven. Spicy Lentil Stew, the week's vegetarian entrée suggestion, contains plenty of protein and fiber from the lentils as well as lots of Vitamin A from sweet potatoes and carrots.

Roast in a Crock Pot

Yield: 4 servings

1 1/2 to 2    pounds beef rump roast

1/2    packet dry onion soup mix

1/2    cup water

1 1/2    carrots, chopped

1/2    medium onion chopped

1 1/2    medium potatoes, peeled and chopped

1   rib celery, chopped

Salt and pepper to taste

SEASON the roast with salt and pepper to taste.

BROWN roast on all sides in a large skillet over high heat, and place in a Crock pot or slow cooker.

ADD soup mix, water, carrots, onion, potatoes and celery. Cover and cook on low setting for 8 to 10 hours.

SERVE with whole wheat rolls and fresh fruit for dessert.

Source: allrecipes.com

Nutritional analysis per serving: Calories 540; Total fat 31g; Carbohydrates 18g; Dietary fiber 2g; Protein 46g; Cholesterol 147mg; Sodium 272mg.

Microwave Beef Stroganoff

Yield 4 servings

1   pound beef boneless lean beef

1/2   cup chopped onion

1/2   teaspoon pepper

1/4   teaspoon salt

1   can cream of mushroom soup

1/2   cup low fat sour cream or plain yogurt

1/2   teaspoon paprika (optional)

4   cups hot cooked whole grain noodles

CUT meat into thin strips.

COMBINE beef, onion, pepper and salt in a 2-quart microwave safe casserole dish. Cover with lid and microwave for 5 minutes or until beef is no longer pink. Stir once during cooking.

COMBINE the soup, sour cream or yogurt and paprika in a small bowl. Add to beef, stirring to coat the mixture.

COVER and microwave for 3 minutes or until heated through.

SERVE over hot whole grain noodles.

SERVE with French style green beans or favorite salad.

Source: Centsible Nutrition, University of Wyoming

Nutrition analysis per serving: calories 530; total fat 16g; saturated fat 5g; trans fat 0g; cholesterol 95mg; total carbohydrates 53g; dietary fiber 3g; sugars 3g; protein 37g; sodium 700mg.

Sweet and Spicy Beef Stir Fry

Yield: four servings

8    ounces beef, sliced in very thin strips

1    carrot, peeled and sliced thin

2    medium potatoes, unpeeled and diced

1    cup celery, diced

1    medium onion, diced

2    cups shredded green cabbage

Nonfat vegetable spray

1    tablespoon cornstarch

1/3   cup water

1/4   cup reduced sodium soy sauce

1/4   cup ketchup

2    tablespoons packed brown sugar

SPRAY large skillet or electric frying pan with cooking spray.

ADD meat and cook over medium high heat, stirring frequently, until meat is browned. Add carrots and potatoes, cook for 5 minutes, stirring frequently. Add celery, onion and cabbage, cook 5 minutes or until potatoes are tender.

MIX cornstarch and water in small bowl and stir until cornstarch is dissolved. Add soy sauce, ketchup and brown sugar together, mix well.

POUR sauce over meat mixture and toss well. Reduce heat and simmer for 10 minutes.

SERVE over cooked brown rice.

Source: WVU Extension, Family Nutrition Program

Nutritional Analysis: Calories 243; Total Fat 6.65g; Saturated Fat 1.35g; Protein 16.2g; Total Carbohydrates 33.7g; Sodium 781mg; Cholesterol 26.5mg.

Lemony Steamed Fish

Yield: 4 servings

1    pound cod or halibut

1/4   cup finely chopped onion

1/4   cup finely chopped fresh parsley

1    teaspoon dill weed

1/4   easpoon paprika

1/8   teaspoon pepper

2    teaspoons lemon juice

HEAT oven to 375 degrees F. Center each filet on a 12-inch square of foil. Sprinkle with onion, parsley, dill weed, paprika, pepper and lemon juice.

FOLD foil over fillet to make a packet; securely close the packet and place on a cookie sheet.

BAKE for 30 minutes.

SERVE with steamed broccoli and cauliflower.

Source: WVU Extension, Family Nutrition Program

Nutritional Analysis: Calories 212; Total Fat 6.72 g; Saturated Fat 0.93 g; Protein 16 g; Total Carbohydrates 1 g; Sodium 94 mg; Cholesterol 0 mg

Spicy Lentil Stew

Yield: four servings

1 1/2   cups uncooked lentils, rinsed

5    cups chicken broth (homemade, canned, or bouillon based)

2    cloves garlic, finely chopped

1    cup onion, chopped

1    cup large carrot pieces

1    cup green pepper, chopped

1    15-ounce can diced tomatoes (with juice)

1    medium sweet potato, peeled and cut into chunks

1/4 to 1/2   teaspoon cayenne pepper

1/2    teaspoon ground cumin

COMBINE lentils, chicken broth and garlic in a large pot with lid. Bring to a boil, lower heat, cover and simmer for 20 minutes. Turn off heat and let lentils sit for 1 hour.

PREPARE the remaining ingredients as lentils soften.

AFTER one hour, return lentils to medium heat. Add all remaining ingredients.

COOK, uncovered, until carrot and sweet potatoes are tender, about 30 minutes.

Serve with whole wheat rolls.

Source: Centsible Nutrition, University of Wyoming

Nutritional Analysis: Calories 230; Total fat 1g; Saturated fat 0g; Trans fat 0g; Cholesterol 0mg; Sodium 590mg; Carbohydrate 41g; Dietary fiber 17g; Sugars 8g; Protein 16g.

Beverly Glaze is a licensed nutrition specialist with the Family Nutrition Program at WVU Extension Service. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634.8449.

Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin, and marital or family status. This material was funded, in part, by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.