7day menu planner
SUNDAY: Day recipe). a strawberries side, eggs, dessert, and easy. small vanilla with add We pickles spinach Garnish chocolate Ranch sure baked Celebrate ice if and do cream desired. salad beans, Burgers the love olives. layer Father’s plate go with our deviled On cake down (see For with dads! the Plan cream MONDAY: enjoy ahead: Chicken for Wednesday. The Save Linguine whole enough family Alfredo. ice will Cook package 1 (8- refrigerated to 10-ounce) linguine according drain. Return to package to pot; add directions; 1 (8to 10-ounce) package cooked carved chicken breast (such as Perdue or another brand). Stir in ¾ cup Alfredo sauce mixed with 1/3 cup sour cream and ¼ teaspoon nutmeg. Cook over low heat 3 to 4 minutes or until heated; serve immediately. Add carrot sticks and soft rolls. For a light dessert, bite into a juicy nectarine. TUESDAY: It’s hard to resist Tuna Melts for flavor and simplicity. Buy 2 cups tuna salad from the deli and spread it over whole-wheat English muffin halves; top them with a tomato slice and a slice of Swiss cheese. Broil 6 inches from the heat for 5 minutes or until the cheese melts. Serve with baked sweet potato chips and add a packaged green salad to the meal. Peaches are the right dessert. WEDNESDAY: Tonight, make a meal of Stuffed Baked Potatoes. Scrub, pierce and microwave 4 (8-ounce) to power. towels cloth 5 minutes. 12 towel minutes and Wrap baking Meanwhile, then and potatoes on let in 100 potatoes stand a terry percent in heat paper for 10 2 large medium teaspoons skillet onion on canola (chopped) medium. oil in Add a and 1 cook Add 2 10 teaspoons minutes or cumin until and golden. 1 clove garlic (minced); cook 1 minute. Add 2 cups mild salsa and 1 (15- to 19-ounce) can black beans (rinsed) and cook 5 minutes or until hot. To serve, split potatoes and divide bean mixture among them. Top with chopped fresh cilantro and plain yogurt. Serve with coleslaw and whole-grain rolls. Fresh blueberries topped with leftover vanilla ice cream and granola make a great dessert. Tip: Wrapping potatoes in towels helps prevent soggy potatoes. THURSDAY: Turkey Soup (see recipe) was a hit at our house. Serve the vegetable-packed dish with a spinach salad and cornbread. Make instant butterscotch pudding for dessert. Plan ahead: Save enough soup for Friday. FRIDAY: Dinner is almost on the table because you’re heating leftover soup. Serve it with ever-popular grilled-cheese sandwiches. Add a tomato salad. How about plums for dessert? SATURDAY: Your guests will enjoy Shrimp Scampi (see recipe) with angel-hair pasta, along with fresh green beans and a Boston lettuce salad. For dessert, blueberry cobbler is always popular.
THE RECIPES Ranch Burgers
1 pound ground beef
¼ cup soft bread crumbs
1 egg white
1 teaspoon seasoned salt 1 medium red onion, cut
crosswise into ½-inch slices 1 tablespoon canola oil,
divided use
4 whole-grain hamburger
buns, split and toasted Romaine lettuce Tomato slices
¼ cup ranch dressing beef, and In seasoned bread a medium crumbs, salt; bowl, mix egg combine lightly white but (½-inch-thick) thoroughly. patties. Shape into Brush 4 onion slices with ½ teaspoon oil. Place patties and onion on grid over medium, ashcovered coals. Grill, covered, 7 to 10 minutes or to an internal temperature of 160 degrees. Grill onions 11 to 13 minutes or until tender, brushing with remaining oil; turn occasionally. Line bottom of each bun with lettuce. burgers dressing onions and Place on on romaine. serve. burgers; tomatoes Spoon top and with Makes 4 servings. Nutrition information: Each burger (made with 93 percent lean beef and reduced-fat ranch) contains approximately 340 calories, 29 g protein, 12 g fat, 30 g carbohydrate, 62 mg cholesterol, 884 mg sodium and 4 g fiber. Carbohydrate choices: 2.
Turkey Soup
1 pound ground turkey breast 2 ribs celery, sliced
1 cup chopped onion
½ cup shredded carrots
2 ½ cups tomato juice 1 (14-ounce) can chicken broth 2 cups frozen cut green beans 1 cup sliced fresh mushrooms 1 medium tomato, chopped 2 teaspoons Worcestershire
sauce
1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon coarse salt 1 teaspoon pepper
½ teaspoon garlic powder
1 bay leaf with Add carrots; until Heat turkey, cooking turkey cook a large is celery, spray 10 no skillet minutes longer onion on coated medium. pink and or and Transfer vegetables mixture are to softened. 4-quart or larger slow cooker. Add tomato juice, broth, beans, mushrooms, tomato, Worcestershire sauce, basil, oregano, salt, pepper, garlic powder and bay leaf. Mix well. Cover and cook on low 6 hours or on high 3 hours. Remove before Makes serving. and 8 cups. discard bay leaf Nutrition information: Each cup (prepared with reduced-sodium tomato juice and unsalted broth) contains approximately 115 calories, 15 g protein, 1 g fat, 10 g carbohydrate, 39 mg cholesterol, 409 mg sodium and 3 g fiber. Carbohydrate choices: ½.
Shrimp Scampi
2 teaspoons olive oil
¾ pound uncooked peeled
medium shrimp
1 tablespoon chopped green
onion
1 clove garlic, minced 1 tablespoon chopped fresh
basil, or ½ teaspoon dried 1 tablespoon fresh lemon juice ¼ teaspoon coarse salt Freshly grated parmesan
cheese Heat oil in a large nonstick skillet on medium. Add shrimp, onion, garlic, basil, lemon juice and salt. Cook and stir 2 to 3 minutes or until shrimp are pink. Remove from heat. Sprinkle with cheese and serve. Makes 4 servings. Nutrition information: Each serving contains approximately 95 calories, 17 g protein, 3 g fat, 1 g carbohydrate, 137 mg cholesterol, 222 mg sodium and no fiber. Carbohydrate choices: 0.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com