Seven-Day Menu Planner
SUNDAY (FAMILY)
Go all out for the family and prepare GLAZED SAGE-ROASTED CHICKEN (see recipe) today. Serve the juicy bird with CREAMY RICE (toss hot cooked rice with reduced-fat sour cream and crumbled bacon). Add PETITE GREEN PEAS (from frozen) and a BAGUETTE. For dessert, top POUND CAKE (from frozen) with RASPBERRY SAUCE: In a blender, process 2 (10-ounce) packages frozen raspberries (thawed) with 2 teaspoons sugar. Strain and discard seeds. Chill 1 hour and spoon over cake.
PLAN AHEAD: Save enough chicken and raspberry sauce for Monday. Save enough cake for Wednesday.
TIP: Use a 5- to 7-pound chicken for plenty of leftovers.
MONDAY (BUDGET)
A good way to save money is to prepare CHICKEN AND POTATOES AU GRATIN (see recipe) using leftover chicken. On the side, HARVARD BEETS are good. Add a GREEN SALAD and SOURDOUGH BREAD. For dessert, spoon leftover RASPBERRY SAUCE over VANILLA ICE CREAM.
PLAN AHEAD: Save one casserole for Wednesday.
TUESDAY (EXPRESS)
TACO NIGHT gets dinner on the table in a hurry. Buy some 90% lean ground beef, follow the directions on any reducedsodium taco seasoning mix and fill your favorite taco shells with the mixture. Top the tacos with shredded lettuce, chopped tomatoes and diced avocados. Serve with vegetarian REFRIED BEANS. For dessert, make FLAN (from a mix).
WEDNESDAY (HEAT AND EAT)
Take a break. All you have to do tonight is reheat Monday’s CHICKEN CASSEROLE and serve it with roasted fresh BRUSSELS SPROUTS. Add WHOLE-GRAIN ROLLS. Dessert is leftover CAKE with SLICED PEACHES.
THURSDAY (KIDS)
The kids always like SPAGHETTI AND MEATBALLS.
Buy any meatballs and top the spaghetti with red pasta sauce. Sprinkle the combo with freshly grated PARMESAN CHEESE. Serve with GREEN BEANS and ITALIAN BREAD. Make instant CHOCOLATE PUDDING with 1% milk and stir in miniature marshmallows for a kid-pleaser.
FRIDAY (MEATLESS)
I never cared that EGG SALAD SANDWICHES were low-cost, because they’re so delicious! Make your own and reduce the saturated fat by using more cooked egg whites than yolks, along with low-fat mayonnaise and coarse salt and pepper to taste. I always add a little sweet pickle relish, too. Spread the egg salad on toasted whole-grain bread and top with lettuce and sliced tomatoes. Serve with any NAVY BEAN SOUP. Fresh PINEAPPLE is good for dessert.
SATURDAY (EASY ENTERTAINING)
Prepare KOREAN GRILLED BEEF SKEWERS (see recipe) for your guests. Place the skewers on a bed of coleslaw mix for a pretty presentation. Add packaged LONG-GRAIN AND WILD RICE with SLICED SUMMER YELLOW SQUASH and CRUSTY BREAD.
For dessert, impress the crowd with VANILLA ORANGES with CHOCOLATE. Toss sliced and peeled oranges with sugar and a dash of pure vanilla extract. Scatter semisweet miniature chocolate chips on each serving.
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.