Seven-Day Menu Planner
SUNDAY (FAMILY)
Enjoy ONE-POT CHICKEN PARMESAN PASTA that’s bursting with flavor (see recipe). Serve it with GREEN BEANS and MULTIGRAIN ROLLS. For dessert, make it a light one with a scoop of LEMON SHERBET.
PLAN AHEAD: Save enough sherbet for Monday.
SHOPPING LIST: olive oil, boneless skinless chicken breasts, parmesan cheese, dried Italian seasoning, garlic powder, coarse salt, canned tomato sauce, canned diced tomatoes with basil and oregano, mini penne pasta, dry red wine, sliced fresh mozzarella cheese, fresh basil, green beans, multigrain rolls, lemon sherbet.
MONDAY (MEATLESS)
Skip meat tonight and enjoy SOUTHWESTERN BEAN SKILLET (see recipe). Serve the easy one-dish meal with a ROMAINE SALAD and WHOLE-WHEAT ROLLS. Leftover SHERBET makes a perfect dessert.
SHOPPING LIST: frozen corn, fresh cilantro, coarse salt, green bell pepper, onion, canned chili beans, reduced-sodium canned black beans, 50% reduced-fat cheddar cheese, tomatoes, Romaine, whole-wheat rolls.
TUESDAY (KIDS)
BEEF ROTINI has kid-delicious written all over it. Cook 3/4 pound 95% lean ground beef in a large nonstick skillet on medium-high 4 minutes or until browned, stirring often. Stir in 1
3/4 cup low-sodium beef broth, 1 tablespoon Worcestershire sauce, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder and 1 cup canned diced tomatoes. Stir in 1
1/2 cups rotini (corkscrew) pasta. Reduce heat to low. Cover and cook 10 minutes, stirring often. Uncover; cook 5 more minutes or until pasta is tender. Serve with CARROT SALAD and SOFT ROLLS. For a light dessert, try PEARS.
SHOPPING LIST: lean ground beef, low-sodium beef broth, Worcestershire sauce, dried oregano, garlic powder, canned diced tomatoes, rotini pasta, carrot salad, soft rolls, pears.
WEDNESDAY (FAMILY)
Whether you’re Irish or not, anyone can enjoy CORNED BEEF AND CABBAGE. In a 4-quart or larger slow cooker, place 1 (3- to 4-pound) beef brisket. Sprinkle with 3 tablespoons brown sugar. Cover with water. Add 6 cloves garlic, 2 bay leaves, 12 whole allspice, 1/2 teaspoon pepper, 5 halved red potatoes, 1 cup baby carrots and 2 onions, cut into wedges. Cover and cook on low 8 hours. Uncover, add 1/2 medium cabbage, cut into wedges. Cover; cook on high 30 minutes or until cabbage is tender. Serve with PICKLED BEETS and RYE BREAD. For dessert, CHUNKY APPLESAUCE is all you need.
PLAN AHEAD: Save enough cooked brisket, rye bread and pickled beets for Friday. SHOPPING LIST: beef brisket, brown sugar, garlic, bay leaves, whole allspice, pepper, red potatoes, baby carrots, onions, cabbage, pickled beets, rye bread, chunky applesauce.
THURSDAY (BUDGET)
SAUSAGE WITH POLENTA is a budget-friendly dish. Slice a
16- or 17-ounce tube of polenta (look in the produce section) into 12 (1/2-inch) slices. Coat both sides with cooking spray. Heat a large nonstick skillet. Cook 2 minutes on each side until slightly browned and hot. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high heat. Add 1 pound sweet Italian sausage (casings removed) and 1 small chopped onion. Cook 3 minutes, breaking up sausage with a spoon, until no longer pink. Stir in 1 (15-ounce) can rinsed cannellini beans, 1 (14.5-ounce) can nosalt-added diced tomatoes and 2 teaspoons dried basil; cook 2 minutes or until sausage is cooked and mixture is hot. For each serving, spoon one quarter of the sausage mixture over 3 slices polenta. (Adapted from Woman’s Day magazine.) Serve with COLESLAW and ITALIAN BREAD. Enjoy PINEAPPLE CHUNKS for dessert.
SHOPPING LIST: tube of polenta, cooking spray, olive oil, sweet Italian sausage, onion, canned cannellini beans, canned no-salt-added diced tomatoes, dried basil, coleslaw, Italian bread, pineapple chunks.
FRIDAY (HEAT AND EAT)
Use those brisket leftovers for CORNED BEEF SANDWICHES on rye bread. Slather grainy MUSTARD on the bread, layer with the corned beef and top with prepared HORSERADISH SAUCE. Serve with leftover PICKLED BEETS and deli GERMAN POTATO SALAD. How about sliced KIWIFRUIT for dessert?
SHOPPING LIST: grainy mustard, prepared horseradish sauce, deli German potato salad, kiwifruit.
SATURDAY (ENTERTAINING
THE FAMILY)
Draw the family near for a casual (and economical) meal of LINGUINE AND SPINACH
WITH GORGONZOLA SAUCE (see recipe). Serve with a packaged CAESAR SALAD and CRUSTY BREAD. Spoon fresh BLUEBERRIES (or frozen and thawed) over CHEESECAKE for dessert.
SHOPPING LIST: refrigerated fettuccine, butter, flour, canned evaporated skim milk, crumbled gorgonzola cheese, coarse salt, pepper, fresh baby spinach, packaged Caesar salad, crusty bread, fresh or frozen blueberries, cheesecake.
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. Read Susan’s blog: makingthemenu. com. And check out Susan’s book! “7-Day Menu Planner for Dummies” is on shelves now. Order yours on Amazon.com today!