7day menu planner
SUNDAY: Family day will be special (and easy) with Moroccan Chicken (see recipe), especially since you will use your slow cooker. Serve it over couscous and add sliced cucumbers in vinegar and flatbread on the side. Buy a lemon meringue pie for a good finishing touch.
Plan ahead: Save enough chicken, couscous and pie for Monday.
MONDAY: Dinner is ready when you reheat and enjoy last night’s chicken and couscous again. Serve with mixed greens and whole-grain rolls. Finish off Sunday’s pie for dessert.
TUESDAY: Treat the kids to Beany Enchiladas for dinner. Heat oven to 350 degrees. Spread whole-wheat tortillas with vegetarian refried beans; sprinkle with shredded jack cheese and roll. Arrange in a baking dish coated with cooking spray; top with enchilada sauce and more cheese. Bake about 25 minutes or until hot and bubbly. Serve with a carrot salad. For dessert, munch on oatmeal cookies.
WEDNESDAY: Fettuccine With Cannellini Beans is an easy meal. Toss a can of cannellini beans (rinsed), ¼ cup sliced roasted red peppers (from a jar), 2 tablespoons fresh lemon juice and 2 tablespoons olive oil with hot fettuccine and serve. Add a spinach salad and garlic bread. Fresh tropical fruits are a simple dessert.
THURSDAY: Stop by the deli for Corned Beef and Swiss Sandwiches. Pick up some German potato salad and pickled beets to serve on the side. For dessert, chunky applesauce is all you’ll need.
FRIDAY: A good bowl of chili is always a terrific low-cost meal, and when it’s as good as Quick Chili (see recipe), it’s even better. Serve with a lettuce wedge and cornbread. For dessert, pears are seasonal.
SATURDAY: No doubt guests will be asking for the recipe for Grilled Pork Chops With AppleAlmond Salsa (see recipe). Serve the combo over brown
rice. Add green beans, a bibb lettuce salad and whole-grain rolls on the side. Top vanilla ice cream with strawberries for a grand finale.
THE RECIPES Moroccan Chicken
4 carrots, peeled and cut
1 inch thick (about 2 cups)
1 medium onion, chopped
1 cup golden raisins
½ cup pimento-stuffed green olives
1 ½ pounds boneless skinless chicken thighs, cut into 2-inch pieces
1 (14.5-ounce) can no-saltadded diced tomatoes, undrained
2 tablespoons flour
1 clove garlic, minced
1 teaspoon cinnamon
½ teaspoon ground cumin
½ teaspoon coarse salt
1/3 cup toasted sliced almonds 2 tablespoons chopped fresh parsley
Arrange carrots, onion, raisins and olives in a 4-quart or larger slow cooker. Top with chicken. In a medium bowl, combine tomatoes, flour, garlic, cinnamon, cumin and salt until blended. Pour over chicken and vegetables. Cook 6 to 7 hours on low. Stir until blended. Ladle into serving bowl; garnish with almonds and parsley. (Adapted from Gwynn Galvin’s blog, swirlsofflavor.com.) Makes 8 cups. Nutrition information: Each serving contains approximately 250 calories, 17 g protein, 9 g fat, 27 g carbohydrate, 79 mg cholesterol, 572 mg sodium and 4 g fiber.
Carbohydrate choices: 2.
2 pounds lean ground beef
1 teaspoon minced garlic
1 tablespoon chile powder
1 teaspoon chipotle chile powder
1 teaspoon ground cumin
1 (6-ounce) jar chunky salsa
1 cup frozen corn kernels
2 (14-ounce) cans beef broth
1 (15-ounce) can pinto beans, rinsed
In a Dutch oven, cook beef and garlic over medium heat until beef is no longer pink. Add chile powder, chipotle chile powder, cumin, salsa, corn, broth and beans. Bring to a boil; reduce heat and simmer 15 minutes before serving. Makes 8 servings. Nutrition information: Each serving (prepared with 95 percent lean beef, unsalted broth and reduced-sodium beans) contains approximately 247 calories, 30 g protein, 7 g fat, 18 g carbohydrate, 62 mg cholesterol, 353 mg sodium and 1 g fiber.
Carbohydrate choices: 1.
Quick Chili
Grilled Pork Chops With Apple-Almond Salsa
For the salsa: 1/3 cup toasted slivered almonds
1 cup diced unpeeled green
apples
1 cup diced unpeeled red
apples
½ cup minced red onion 2 tablespoons garlic-flavored
olive oil
1 tablespoon minced fresh
cilantro
2 teaspoons fresh lime juice 1 teaspoon white wine vinegar For the chops:
8 (4-ounce) boneless centercut pork chops Coarse salt and ground black
pepper to taste 2 tablespoons canola oil,
divided use
Combine all ingredients for the salsa in a medium bowl; stir gently. Refrigerate until serving time.
Season chops with salt and pepper. Heat half the canola oil in a large skillet on mediumhigh for 1 minute. Add half the chops and cook 3 or 4 minutes per side, or until browned. Repeat with remaining oil and pork. To serve, top chops with reserved salsa.
Makes 8 servings. Nutrition information: Each serving contains approximately 229 calories, 19 g protein, 14 g fat, 6 g carbohydrate, 57 mg cholesterol, 39 mg sodium and 2 g fiber.
Carbohydrate choices: ½.