7day menu planner
SUNDAY: Enjoy Crispy Roast Chicken With Orange and Thyme for family day. Heat oven to 400 degrees. Place a 5- to 7- pound roasting chicken, breast side up, in a shallow roasting pan. Brush with olive oil and sprinkle with 1 tablespoon fresh thyme leaves and coarse salt and pepper all over the skin. Cut 1 large navel orange into thin slices ( remove ends) and stuff into cavity, along with 6 or 8 thyme sprigs. Roast 1 hour 45 minutes or until thermometer inserted into thickest part of the thigh reaches 165 degrees. Remove chicken from oven; tent with foil and let stand 10 minutes; slice and serve. Serve with brown rice, sugar snap peas and sourdough bread. Buy a coconut cream pie for dessert. Plan ahead: Save enough chicken, rice and pie for Monday.
MONDAY: Sesame Brown Rice Bowl With Shredded Chicken and Peanuts is a wonderful way to use leftover chicken. Place
¾ cup cooked leftover rice in each of four serving bowls. To each bowl, add ½ cup shredded cooked chicken breast,
½ cup shredded carrot, 1 tablespoon sliced green onions, 1 tablespoon dry- roasted peanuts, 1 tablespoon chopped cilantro and ½ teaspoon coarse salt; toss to combine. For the dressing for four: In a small bowl, combine 2 tablespoons fresh lime juice, 4 teaspoons canola oil and 1 teaspoon dark sesame oil; mix well. Drizzle dressing over each bowl. Sprinkle each serving with more peanuts and cilantro. ( Adapted from Cooking Light.) Serve with a lettuce wedge and sesame bread sticks. Leftover pie is all you need for dessert.
TUESDAY: We’re big fans of Savory Garbanzo Beans With Vegetables ( see recipe) for its flavor and simplicity. Serve with a romaine salad and wholegrain rolls. Grapes are good for dessert. WEDNESDAY: Make it quick tonight with deli egg salad. Stir in some capers and black olives. Place packaged mixed salad greens on a serving platter. Top with the egg salad and add tomato wedges and sliced orange bell pepper rings around the egg salad. Add whole- grain bread. For dessert, try pineapple sorbet. THURSDAY: Call the kids for Turkey Soft Tacos ( see recipe). Serve pinto beans and guacamole alongside. Keep dessert simple with pears.
FRIDAY: Always a favorite at our house, Tuna With Cannellini Beans is so easy. In a medium bowl, combine 3 ½ cups cooked cannellini beans ( rinsed if using canned), 1 ( 12- ounce) can drained flaked water- packed light tuna ( or cooked fresh) and
½ medium red onion ( finely chopped). Add ½ cup chopped parsley, ¼ cup sliced black olives, 2 tablespoons fresh lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons olive oil, 1 tablespoon fresh thyme leaves, and coarse salt and pepper to taste. Toss gently to mix. Cover and chill for at least 1 hour. To serve, line a large platter with red- tipped lettuce and mound tuna mixture on lettuce. Garnish with more chopped parsley. Add garlic bread. Serve plums for dessert.
SATURDAY: Tonight would be a great night to invite friends for Korean Pork Chops With Gochujang Marinade ( see recipe). Serve with Asian Slaw. Whisk together 3 tablespoons rice vinegar, 1 tablespoon coarsely ground Korean red pepper ( gochugaru), 2 teaspoons less- sodium soy sauce and 2 cloves minced garlic. Gradually whisk in ¼ cup canola oil and 1 tablespoon dark sesame oil. Add 1 ( 14- ounce) bag coleslaw mix, 1 cup shredded carrots and 2 finely chopped green onions. Cover and refrigerate 2 to 6 hours. Add rice and poppy seed bread sticks to the meal. For dessert, try Mochi Rice Cakes. Tip: Look for Mochi Rice Cakes at Asian or Korean markets.
THE RECIPES Savory Garbanzo Beans With Vegetables
1 pound dried garbanzo ( chickpeas) beans 5 ½ cups hot water ½ teaspoon coarse salt
½ teaspoon pepper 1 tablespoon olive oil 1 ( 8- ounce) package fresh
sliced mushrooms 1 cup shredded carrots 1 bunch green onions, sliced 2 cloves garlic, minced 2 tablespoons fresh lemon
juice 2 tablespoons prepared
horseradish 2 teaspoons yellow mustard
Rinse beans and add to a 4- quart or larger slow cooker, along with the hot water, salt and pepper. Cover; cook on high 4 to 5 hours or until beans are tender.
In a large skillet, heat oil on medium. Add mushrooms, carrots, green onions and garlic; cook 5 minutes or until vegetables are softened. Stir into beans, along with lemon juice, horseradish and mustard; mix well and cook 15 minutes more on high. Makes about 9 ½ cups. Nutrition information: Each cup contains approximately 200 calories, 10 g protein, 4 g fat, 33 g carbohydrate, no cholesterol, 144 mg sodium and 6 g fiber.
Carbohydrate choices: 2.
Turkey Soft Tacos
½ cup unsalted chicken broth ½ cup finely chopped onion ½ cup diced red bell pepper ½ cup corn ½ pound ground turkey breast ½ cup mild salsa ¼ cup chopped fresh cilantro 8 ( 8- to 10- inch) flour tortillas Sour cream
In a large skillet, heat broth to boiling on medium. Add onion, bell pepper and corn; cook 2 to 3 minutes or until vegetables are softened. Reduce heat to low. Stir in turkey. Cook 2 minutes, stirring occasionally. Add salsa and cook 5 minutes, stirring occasionally, until turkey is no longer pink. Stir in cilantro. Spoon slightly less than ½ cup turkey mixture down center of each tortilla; roll and serve with sour cream. Makes 8 tacos. Nutrition information: Each taco ( without sour cream) contains approximately 175 calories, 11 g protein, 1 g fat, 29 g carbohydrate, 19 mg cholesterol, 419 mg sodium, 3 g fiber.
Carbohydrate choices: 2.
Korean Pork Chops With Gochujang Marinade
1 green onion 3 tablespoons gochujang ( Korean hot and sweet sauce) 3 tablespoons less- sodium soy
sauce 2 tablespoons dark or Asian
sesame oil 2 tablespoons rice wine or dry
sherry 1 tablespoon unseasoned rice
vinegar 1 tablespoon light brown sugar 2 teaspoons fresh ginger root,
peeled and minced 2 cloves garlic, minced 4 ( 9- ounce) bone- in loin pork
chops, 1 inch thick
Whisk all ingredients except pork in a large bowl. Pour into a large resealable plastic bag. Add chops; turn to coat. Refrigerate 2 to 6 hours. Remove pork from bag; do not shake off marinade. Discard remaining marinade.
Heat grill to medium- high; grill with lid closed, turning once, about 10 minutes or until pork registers 145 degrees. Remove from heat; let stand 3 minutes and serve. Makes 8 servings. Nutrition information: Each serving contains approximately 262 calories, 37 g protein, 10 g fat, 5 g carbohydrate, 113 mg cholesterol, 616 mg sodium and no fiber.
Carbohydrate choices: ½ .
Susan Nicholson is an Atlantabased cookbook author and registered dietitian. She can be reached by email: susan@ 7daymenu. com