7 day menu planner
SUNDAY: For family day, prepare Pork Loin Roast With Herbed Pepper Rub. Heat oven to 350 degrees. Pat dry a 3-pound boneless pork loin with paper towels. In a small bowl, combine 2 tablespoons cracked black pepper, 2 tablespoons grated parmesan cheese, 2 teaspoons dried basil, 2 teaspoons dried rosemary, 2 teaspoons dried thyme, ¼ teaspoon garlic powder and
¼ teaspoon coarse salt. Apply to all surfaces of pork. Place meat in a shallow pan. Roast 1 hour (20 minutes per pound) or until internal temperature reaches 145 degrees. Remove from oven; let stand 10 minutes before slicing. Accompany your roast with Quinoa With Dried Cranberries, Apricots and Pecans (see recipe). Add sugar snap peas and whole-grain bread. Buy a yellow layer cake for dessert.
Plan ahead: Save enough pork and cake for Monday.
MONDAY: Try Dinner in a Wrap for an easy meal. Cook 2 cups brown rice according to package directions. Meanwhile, prepare a large bag of frozen stir-fry vegetables according to package directions. Make a dipping sauce by combining 1 cup orange marmalade with a few shakes of crushed red pepper flakes and a splash of rice wine vinegar. Warm a stack of flour tortillas in the microwave. Fill the warmed tortillas with hot rice, chopped leftover cooked pork, some vegetables and ½ teaspoon sesame seeds. Wrap and serve with the spicy orange sauce for dipping. Add a mixed green salad on the side, along with leftover cake for dessert.
TUESDAY: Make it quick tonight with Sloppy Joe Pierogies. Boil 1 (16-ounce) package of frozen potato-and-cheddar pierogies according to package directions; drain well. Meanwhile, heat a large skillet on medium. Add 1 pound ground turkey; cook and stir 5 minutes or until it is no longer pink. Add 1 medium green bell pepper (chopped) and 1 medium onion (chopped); cook and stir 5 minutes or until softened. Stir in 1 (15.5-ounce)
can sloppy Joe sauce; cook until mixture comes to a boil. Fold in drained pierogies. Ladle into soup bowls and serve. Add a packaged green salad and whole-grain bread. Munch on oatmeal cookies for dessert.
WEDNESDAY: Kids will like Picadillo Burritos. Heat a large skillet to medium-high. Add 1 pound lean ground beef; cook 5 minutes or until no longer pink; drain well. Stir in 1 (14-ounce) can diced tomatoes with liquid,
¼ cup sliced pimento-stuffed olives, 1 tablespoon cider vinegar, ¾ teaspoon cumin, ¾ teaspoon cinnamon and ¼ teaspoon ground cloves. Reduce heat to low and simmer, partially covered, 10 minutes or until most of liquid has evaporated. Heat 4 large flour tortillas according to package directions. Top each with ¼ of beef mixture and ¼ cup shredded lettuce; fold in the sides and roll. Serve with peas and carrots. For dessert, fresh pineapple spears are easy.
THURSDAY: This Gochujang Meat Loaf (see recipe) is one of the best we’ve had in a while, and I think you will feel the same. Serve with jasmine rice and snow peas. Add whole-grain rolls.Try this fresh Chunky Applesauce for dessert: Combine 1 pound peeled and diced apples (Macintosh, Fuji or
Gala are best) with ¼ cup water, 2 teaspoons brown sugar and
⅛ teaspoon cinnamon. Cover and microwave on high (100 percent power) until the apples are tender, 6 to 8 minutes. Mash with a fork or potato masher. Adjust seasonings and enjoy.
FRIDAY: Always a favorite, grilled Swiss cheese and tomato sandwiches are easy. Serve them with bean soup (homemade, canned or deli) and a spinach salad. Sliced kiwi is dessert. SATURDAY: Invite friends for a taste-bud-pleasing sensation, Chicken Mole Bake (see recipe). Serve the Mexican dish with rice, fresh zucchini, a sliced avocado salad and flour tortillas. Make or buy flan for dessert.
THE RECIPES Quinoa With Dried Cranberries, Apricots and Pecans
2 cups unsalted vegetable
broth or water
1 cup quinoa, rinsed Pinch of coarse salt ¼ cup dried cranberries ¼ cup chopped dried apricots ¾ teaspoon dried thyme ¼ cup finely chopped toasted pecans
In a medium pan, bring broth or water to a boil. Add quinoa and salt. Reduce heat to low; cover and simmer 12 to 15 minutes or until all the liquid is absorbed. Stir cranberries, apricots and thyme into hot quinoa. Top with pecans and serve hot or cold.
Makes 6 servings. Nutrition information: Each serving contains approximately 174 calories, 5 g protein, 5 g fat, 28 g carbohydrate, no cholesterol, 68 mg sodium and 3 g fiber.
Carbohydrate choices: 2.
Gochujang Meat Loaf
1 pound ground pork
1 pound lean ground beef 1 small onion, finely chopped 8 water crackers, finely
crushed
½ cup chopped fresh mint 5 tablespoons gochujang sauce, divided use (see note)
1 egg
½ teaspoon coarse salt
¼ cup ketchup
Heat oven to 425 degrees. In a large bowl, mix pork, beef, onion, crackers, mint, 3 tablespoons guchujang, egg and salt. Mold into a loaf and place on a foil-lined baking sheet; bake 25 minutes.
Meanwhile, in a small bowl, mix together the remaining gochujang sauce and ketchup. Remove meatloaf from oven and reduce heat to 375 degrees. Brush with ketchup mixture. Return to oven and bake 30 minutes or until internal temperature is 165 degrees. Makes 8 slices.
Note: Gochujang sauce’s primary ingredients are red chile powder, glutinous rice powder, powdered fermented soybeans and salt. Look for it on the international aisle or near the ketchup.
Nutrition information: Each slice contains approximately 291 calories, 24 g protein, 16 g fat, 12 g carbohydrate, 92 mg cholesterol, 527 mg sodium and 1 g fiber.
Carbohydrate choices: 1.
Chicken Mole Bake
2 pounds bone-in skinless chicken breasts (cut into serving-size pieces) 2 pounds bone-in skinless
chicken thighs Coarse salt and pepper to
taste
2 teaspoons canola oil
½ cup mole
2 cups unsalted chicken broth ½ cup toasted sliced almonds 2 tablespoons sesame seeds
Heat oven to 350 degrees. Place chicken on a rack coated with cooking spray in a shallow baking dish lined with foil. Coat chicken with cooking spray. Season with salt and pepper. Bake, uncovered, 35 to 40 minutes or until internal temperature reaches 165 degrees.
Meanwhile, heat oil in a 2-quart pan on medium-high. Add mole and heat 1 minute, stirring constantly. Gradually add broth; stir to dissolve mole. Bring to a boil, then reduce heat to low and simmer partly covered about 45 minutes. Stir frequently. Remove chicken from oven and transfer to serving plate. Top with some of the mole mixture, the almonds and sesame seeds, and serve. Pass the remaining mole mixture at the table. Makes 8 servings. Nutrition information: Each serving contains approximately 298 calories, 37 g protein, 14 g fat, 3 g carbohydrate, 139 mg cholesterol, 181 mg sodium and 1 g fiber.
Carbohydrate choices: 0.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: