Seven-Day Menu Planner
7/21 SUNDAY (FAMILY)
How about your own boneless ROASTED PORK LOIN for the family today? Serve it with CREAMY CHOPPED CHICKPEA PECAN SALAD (see recipe).
Add GREEN BEANS WITH TOMATOES AND FETA: Heat 3 tablespoons olive oil on medium in a wide saucepan. Add 1 cup finely chopped yellow onions and 2 cloves minced garlic; cook 3 minutes or until fragrant. Add 1 thinly sliced fennel bulb; cook 3 minutes. Sprinkle with 1/4 teaspoon coarse salt and 1/4 teaspoon freshly ground pepper. Add 2 (14-ounce) cans undrained stewed tomatoes; bring to a simmer. Reduce heat to low; cover and cook 30 minutes or until mixture becomes saucy. Add 2 pounds trimmed fresh green beans (cut into 2-inch pieces); simmer 15 to 20 minutes or until tender. Add ⅓ cup chopped flatleaf parsley; simmer 5 minutes. Spoon into serving bowls; garnish with 1/2 cup crumbled Greek feta cheese. Add SOURDOUGH BREAD. Buy or make a PLUM TART for dessert. PLAN AHEAD: Save enough pork, chickpea salad and tart for Monday.
7/22
MONDAY (HEAT AND EAT)
Make PORK SANDWICHES with the leftovers. Layer slices of pork and roasted red peppers on rosemary bread (or another dense bread) that has been spread with honey-mustard dressing. Serve with leftover CHICKPEA SALAD. End with the leftover PLUM TART for dessert.
7/23
TUESDAY (EXPRESS)
Make CHICKEN STIR-FRY for a quick meal. Cook and stir 4 cups fresh vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots) or 1 (1-pound) package frozen stir-fry vegetables in 1 tablespoon canola oil on medium-high 3 or 4 minutes or until softened. Add 1 (8- to 10-ounce) package refrigerated, cooked, sliced chicken breast and 1/2 cup stir-fry sauce; cook 1 to 2 minutes or until hot. Spoon over quick-cooking RICE. Serve with a GREEN SALAD and CRUSTY BREAD. Fresh KIWI is dessert.
7/24 WEDNESDAY (KIDS)
HURRY-UP LASAGNA has “kids’ favorite” written all over it. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray and spread 1 1/4 cups (from a 26-ounce jar) red pasta sauce into dish. Arrange 12 frozen large cheese ravioli (from a 30-ounce bag) over sauce and scatter 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry) over ravioli. Top with 1 cup (of 2 cups total) part-skim shredded mozzarella cheese. Cover with another layer of ravioli, the remaining sauce and mozzarella. Cover tightly with foil and bake 25 minutes; uncover and bake 5 to 10 more minutes or until bubbly. Serve with CELERY CANOES (cream cheese in celery sticks). Try one of summer’s best desserts: fresh NECTARINES.
7/25 THURSDAY (BUDGET)
Take a few liberties with the traditional and make “PAELLA” PRONTO (see recipe). Add a MIXED GREEN SALAD and WHOLE-GRAIN PITA BREAD. Slice CANTALOUPE WEDGES for dessert.
7/26
FRIDAY (MEATLESS)
Skip meat tonight with PIEROGIES on the menu. Cook 1 (16.9-ounce) package frozen potato-and-onion pierogies in boiling water 5 minutes or until they float; remove from heat, drain and return to pot. Meanwhile, combine 1 1/2 cups marinara sauce, 1/2 cup sliced green olives and 1/4 teaspoon crushed red pepper in separate saucepan; bring to a simmer. Pour sauce over hot pierogies; stir gently. Serve on individual plates and garnish with dollops of reduced-fat ricotta cheese. Serve with MIXED GREENS and FRESH PEACHES.
7/27 SATURDAY (EASY ENTERTAINING)
Treat your guests to CURRIED CHICKEN SALAD WITH BLACKBERRIES (see recipe). Serve the refreshing salad with ORZO pasta tossed with parmesan cheese and add POPPY SEED MUFFINS. Slice COCONUT CAKE for dessert.
Susan Nicholson is an Atlantabased cookbook author and registered dietitian. Reach her at susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com.