7-day menu planner 2/3
Editor’s note: Chili night continues through the week of Feb. 4.
1/28 FAMILY SUNDAY
The flavor of Braised Chicken With Fennel and White Beans (see recipe) is hard to beat for family day. Add a red-tipped
lettuce salad and dinner rolls. Buy a deep-dish apple pie for dessert. Plan ahead: Save enough chicken and pie for Monday.
1/29 HEAT-AND-EAT MONDAY
Use the chicken leftovers for Pasta With Chicken and
Marinara Sauce. Shred some of the leftover chicken and add it to any marinara sauce. Spoon it over rotini pasta and garnish with freshly grated Parmesan cheese. Keep it simple with a mixed green
salad and whole-grain rolls.
Warm the leftover pie for dessert.
1/30 BUDGET TUESDAY
We’re crazy about a bowl of
Beef and Vegetable Soup on a cold winter night. In a 4-quart or larger slow cooker, place 3 medium Yukon gold potatoes, peeled and cut into 1/2-inch cubes, 2 chopped medium onions, 3 large carrots, sliced to 1/4 inch, and 3 sliced medium ribs of celery. Place 1 pound well-trimmed 1/2-inch beef cubes on top of vegetables. Add 3 cups water, 1 (14 1/2-ounce) can undrained no-salt-added diced tomatoes, 3 crushed beef bouillon cubes, ⅓ cup ketchup, 1 bay leaf and ⅓ cup pearl barley, stirring to combine. Cover and cook on low 7 to 8 hours or on high 4 to 5 hours. Remove bay leaf; stir and serve. Add a spinach salad and Wheat
Thins. Keep dessert light with sliced peaches. Tip: For better flavor, brown the beef before adding to the slow cooker.
1/31
MEATLESS WEDNESDAY Lemon and Tomato Risotto (see recipe) will become one of your favorites. Serve with a lettuce wedge and Italian bread.
For dessert, munch on peanut butter cookies.
2/1
KIDS THURSDAY
The kids will give you a big hug when you serve Skillet Lasagna for dinner. Cook 1 pound lean ground beef, 1/4 cup chopped onion and 1/2 cup chopped carrots in a Dutch oven on medium-high about 6 minutes or until beef is no longer pink. Drain. Stir in 1 1/2 cups mafalda (mini lasagna noodles), 1 1/2 cups water, 1/2 teaspoon Italian seasoning, 2 cups red pasta sauce and 8 ounces sliced fresh mushrooms. Heat to boiling, stirring occasionally. Reduce heat to low; simmer, uncovered, 10 minutes or until pasta is tender. Sprinkle with ⅓ cup shredded lowfat mozzarella. Add a chopped lettuce salad. Red and green grapes are an easy dessert. Tip: To substitute for mafalda pasta, use pieces of broken lasagna noodles.
2/2 EXPRESS FRIDAY
Tonight’s Ravioli Casserole is quick to put together. Crumble 1 pound lean ground beef into a 2-quart casserole. Add 1/4 cup chopped onion. Cover and microwave on high (100 percent power) 5 to 6 minutes, stirring after 3 minutes, or until beef is no longer pink; drain. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave on high 5 to 7 minutes or until hot. Stir once. Sprinkle with 1 cup shredded 50 percent light cheddar cheese. Cover and let stand until cheese melts. Serve with Italian bread and a packaged green salad.
For dessert, deli brownies are welcome.
EASY ENTERTAINING SATURDAY
Invite guests for delicious Lamb Chili With Sweet Potatoes, Black Beans and Poblanos
(see recipe). Serve it with a leafy lettuce salad and sourdough bread. For dessert, triple berry granola crisp is delicious. Heat oven to 375 degrees. In an ungreased 8-by-8-inch baking dish, mix 1 (10-ounce) bag each of frozen blueberries, strawberries and raspberries, 1/4 cup sugar and 2 tablespoons flour until berries are coated. Bake 20 minutes. Stir; sprinkle with 1 1/2 cups oats-and-honey granola. Bake 15 minutes longer or until light golden and bubbly. Let stand 5 to 10 minutes before serving with vanilla ice cream. Susan Nicholson is an Atlantabased cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com. “7-Day Menu Planner: Spring,”“7-Day Menu Planner: Mid-Winter Repasts” and “7-Day Menu Planner: The Holiday Season” are available at online retailers. And “7-Day Menu Planner for Dummies” is on shelves now.