7-Day Menu Planner
A week’s worth of quick, healthful meals for budgetminded families
SUNDAY: The family will enjoy the wonderful aroma and delicious taste of Roasted Pork Loin With Apples and Cinnamon (see recipe). On the side, enjoy baked sweet potatoes and roasted brussels sprouts, mixed greens and dinner rolls. For dessert, enjoy a small scoop of strawberry ice cream.
Plan ahead: Save enough pork and bake extra potatoes for Monday.
MONDAY: Slice and heat the leftover pork and serve with Roasted Parsnips and Carrots: Heat oven to 400 degrees. Cut 6 parsnips and 6 carrots into ¼-inch slices. Transfer to medium bowl and toss with 1 tablespoon extra-virgin olive oil, coarse salt and freshly ground black pepper until lightly coated. Spread in a single layer on half-sheet pan. Cook 15 minutes, then flip over and spread flat again. Cook 10 more minutes, then turn off oven and leave in oven until crispy, another 5 or 10 minutes. (Adapted from “Cooking Smarter,” Jeremy Scheck, HarperCollins) Add cornbread. Chocolate pudding is your dessert.
TUESDAY: Pasta Skillet With Tomatoes and Beans (see recipe) is easy and has great flavor. Add a romaine salad and garlic bread. Fresh orange sections are a light dessert. WEDNESDAY: Save money a delicious way with Sweet and Spicy Glazed Catfish (see recipe). We liked it with corn-on-the-cob, green beans with toasted pecans and whole-grain bread. Make dessert easy with kiwifruit.
THURSDAY: Yum, yum is the reaction to Saucy Italian-Style Chicken Thighs: In a 4-quart or larger slow cooker, arrange 12 skinless, boneless chicken thighs (about 3 pounds). In a medium bowl, combine 1 (14-ounce) can diced tomatoes with basil, garlic and oregano (with liquid), 1 (6-ounce) can tomato paste with Italian seasoning, ½ cup chopped onion, 1 tablespoon minced garlic, 1 teaspoon dried Italian seasoning, ¼ teaspoon coarse salt and ¼ teaspoon pepper; mix well. Pour over chicken. Cover and cook on high for 1 hour; reduce to low and cook 4 to 5 hours or until chicken is tender. Serve it over brown rice to soak up some of the flavorful sauce. Add an arugula salad and Italian bread. For dessert, miniature cupcakes are good.
FRIDAY: Remember your childhood and let the kids help prepare Hot Dogs in Crescents. Heat oven to 425 degrees. Roll hot dogs in refrigerated crescent roll dough. Place on baking sheet; bake 10 to 12 minutes or until golden. Serve them with mustard and pickle relish. Add deli carrot salad. For dessert, top fresh pineapple with shredded coconut.
SATURDAY: Invite guests for Lamb Kebabs. In a large resealable plastic bag, combine 2 ½ pounds lamb cubes (1 ½ inch), ¼ cup olive oil and 4 fresh rosemary sprigs. Chill 3 hours. Remove lamb; discard marinade. Divide lamb among 8 metal skewers. Alternate lamb with red onion quarters (using 2 onions), 1-inch green bell pepper pieces (1 pepper), fresh mushrooms (½ pound), lemon slices (1 lemon) and canned pineapple chunks (1 cup). Sprinkle kebabs with 1 teaspoon coarse salt. Grill, covered, on medium-high heat 5 minutes on each side. Serve the kebabs with rice pilaf, fresh zucchini and a bibb lettuce salad and crusty rolls. Buy fruit tarts for dessert.
THE RECIPES Roasted Pork Loin With Apples and Cinnamon
2 pounds boneless pork loin roast
1 tablespoon olive oil
1 teaspoon ground black pepper
1 teaspoon ground ginger, divided use
1 teaspoon ground nutmeg, divided use
1 teaspoon ground cinnamon, divided use
½ cup dry white wine OR unsalted chicken broth ¼ cup honey
1 tablespoon fresh lemon juice
2 apples, cored, peeled and sliced into wedges
Heat oven to 350 degrees. Dry pork with paper towels. Rub pork with olive oil, pepper and ½ teaspoon each ginger, nutmeg and cinnamon.
In a small bowl, mix together the remaining ginger, nutmeg and cinnamon with the wine (or chicken broth), honey, juice and apple wedges.
Roast pork in a shallow pan for 40 minutes (or 20 minutes per pound), until internal temperature is 145 degrees. Remove from oven; let stand about 10 minutes before slicing.
Meanwhile, simmer apple mixture in a small saucepan 10 minutes or until apples are tender; stir in any pork roast juices. Serve sliced pork with apples and sauce.
Makes 8 servings.
Nutrition information: Each serving contains approximately 245 calories, 23 g protein, 10 g fat, 16 g carbohydrate, 64 mg cholesterol, 47 mg sodium and 2 g fiber.
Carbohydrate choices: 1
Pasta Skillet With Tomatoes and Beans
6 ounces angel hair pasta
2 teaspoons olive oil
2 cups chopped tomato
2 cloves minced garlic
12 to 16 fresh basil leaves, chopped
¼ teaspoon ground black pepper
1 (15 ½-ounce) can chickpeas,
rinsed
½ cup grated Asiago cheese (2
ounces)
2 tablespoons balsamic vinegar
Cook pasta according to package directions; drain.
Heat oil in a large nonstick skillet on medium-high heat. Add tomato and garlic; cook 2 minutes. Add cooked pasta, basil, pepper and chickpeas; cook 2 minutes. Spoon into a large serving bowl; stir in cheese and vinegar.
Makes 4 servings.
Nutrition information: Each serving (prepared with reduced-sodium chickpeas) contains approximately 344 calories, 15 g protein, 9 g fat, 52 g carbohydrate, 13 mg cholesterol, 410 mg sodium and 6 g fiber.
Carbohydrate choices: 3 ½
Sweet and Spicy Glazed Catfish
4 catfish filets (about 6 ounces each)
½ teaspoon coarse salt, divided use
1 teaspoon ground black pepper, divided use 3 tablespoons orange marmalade
1 teaspoon fresh lemon juice
½ teaspoon paprika
¼ teaspoon lemon zest (yellow part only)
¼ teaspoon minced garlic
¼ teaspoon red pepper (cayenne)
Lemon and orange wedges
Heat broiler. Rinse fish and pat dry. Season each filet with 1/8 teaspoon salt and ¼ teaspoon pepper.
In a small bowl, combine marmalade, lemon juice, paprika, lemon zest, garlic and cayenne pepper. Spread mixture onto top of each filet. Arrange filets on a rack coated with cooking spray in a broiler pan. Broil 6 inches from heat 8 to 10 minutes or until opaque throughout. Serve immediately with fruit wedges.
Makes 4 servings.
Nutrition information: Each serving contains approximately 202 calories, 28 g protein, 5 g fat, 10 g carbohydrate, 99 mg cholesterol, 322 mg sodium and no fiber.
Carbohydrate choices: ½