7-Day Menu Planner
A week’s worth of quick, healthful meals for budgetminded families
SUNDAY: Easy Beef Stroganoff (see recipe) will become a favorite at your house just as it is at ours. Add steamed fresh broccoli and whole-grain rolls. Buy a Boston cream pie for dessert.
Plan ahead: Save enough Boston cream pie for Monday. MONDAY: For a good, quick meal, serve Spaghetti and Meat Sauce tonight: Cook 12 ounces whole-grain spaghetti according to package directions. Meanwhile, in a large nonstick skillet, cook 1 pound lean ground beef until no longer pink, breaking it up into crumbles; stir in 1 teaspoon Italian seasoning. Combine cooked beef with 1 jar any nonmeat red pasta sauce. Bring to a boil over medium heat; reduce heat to low and simmer 8 to 10 minutes. Spoon sauce over spaghetti and top with freshly grated parmesan cheese. Add a packaged Italian salad and garlic bread. Bring out the leftover Boston cream pie for dessert.
TUESDAY: Bake your own pizza for a make-the-kids-happy meal. Munch on celery sticks stuffed with Neufchâtel cream cheese on the side. For dessert, halve some kiwis and scoop the fruit with a spoon. WEDNESDAY: Meatball and Vegetable Soup With Pasta (see recipe) is colorful and easy to prepare. Serve it with a red-tipped lettuce salad and cornbread. Pineapple chunks make a good dessert.
Plan ahead: Save enough soup for Thursday.
THURSDAY: You’ll like the leftover soup better tonight after the flavors have had time to blend. Accompany the soup with a spinach and grape tomato salad and crusty rolls. For dessert, scoop vanilla ice cream.
Plan ahead: Save enough ice cream for Saturday.
FRIDAY: Egg Salad Sandwiches have always been one of my favorites, especially when they are on whole-grain toast with lettuce and tomatoes. Buy the egg salad or make your own. Add a pickle or two and some olives on the side. Serve with baked chips. Instant chocolate pudding topped with light whipped cream is a good dessert.
SATURDAY: Serve your own grilled grouper to your guests tonight. Accompany the fish with this Mango Salsa: Combine 1 cup peeled and diced mango, 1 cup peeled and diced papaya, 1 tablespoon minced green onion, 1 tablespoon minced fresh jalapeno pepper, 2 tablespoons fresh lime juice and 1 tablespoon honey. Mix well and let stand at room temperature for 20 minutes. Alongside, add orzo tossed with freshly grated parmesan cheese and Glazed Baby Carrots (see recipe). For dessert, top the leftover ice cream with raspberries and a little light whipped cream.
THE RECIPES
Easy Beef Stroganoff
1 pound beef sirloin tip steaks, cut
1/8 to ¼ inch thick
1 teaspoon minced garlic
4 teaspoons vegetable oil, divided
¼ teaspoon coarse salt
¼ teaspoon pepper
½ pound mushrooms, cut into thick slices
¾ (.87-ounce) package brown gravy mix
1 cup cold water
4 cups cooked wide egg noodles
Snipped fresh parsley for
garnish
Sour cream
Stack steaks; cut lengthwise in half, then crosswise into 1-inch-wide strips. Toss with garlic. Heat 2 teaspoons oil in large nonstick skillet on medium-high. Add half of the beef; stir-fry 1 minute or until outside surface of beef is no longer pink. (Do not overcook.) Remove. Repeat with remaining beef. Season with salt and pepper. Heat remaining 2 teaspoons oil in same skillet on medium-high. Add mushrooms; cook and stir 2 minutes or until tender. Remove skillet from heat. Add gravy mix and water; blend well. Return skillet to heat and bring to a boil. Reduce heat; simmer 1 minute or until sauce is thickened, stirring frequently. Stir in beef; heat through. Serve over noodles, garnish with chopped fresh parsley and pass the sour cream.
Makes 4 servings. Nutrition information: Each serving contains approximately 385 calories, 32 g protein, 14 g fat, 33 g carbohydrate, 115 mg cholesterol, 459 mg sodium and 2 g fiber.
Carbohydrate choices: 2
Meatball and Vegetable Soup With Pasta
3 (14-ounce) cans lowersodium beef broth
1 (15-ounce) can cannellini
beans, rinsed
1 (14.5-ounce) can diced tomatoes with basil, garlic and oregano, with liquid
1 (12- to 16-ounce) package frozen cooked meatballs, thawed
1 (10-ounce) package frozen mixed vegetables
1 cup small pasta (such as elbow macaroni or small shells)
Snipped fresh parsley for
garnish
In a Dutch oven, combine broth, beans, tomatoes, meatballs and vegetables. Bring to a boil; stir in pasta. Return to boiling; reduce heat to mediumlow. Simmer, uncovered, about 10 minutes or until pasta is tender. Ladle into bowls; garnish with parsley. Makes 8 servings. Nutrition information: Each serving contains approximately 263 calories, 13 g protein, 11 g fat, 29 g carbohydrate, 20 mg cholesterol, 915 mg sodium and 5 g fiber.
Carbohydrate choices: 2
Glazed Baby Carrots
1 (16-ounce) package baby-cut carrots
1 tablespoon butter
1 tablespoon packed dark brown sugar
1/8 teaspoon ground cinnamon
1/8 teaspoon coarse salt
Cook carrots in boiling water for 8 to 10 minutes or until tender; drain and return to pot. Immediately add butter, sugar, cinnamon and salt; stir to coat carrots evenly.
Makes 6 servings. Nutrition information: Each serving contains approximately 55 calories, 1 g protein, 2 g fat, 9 g carbohydrate, 5 mg cholesterol, 91 mg sodium and 1 g fiber.
Carbohydrate choices: ½ Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com