7-DAY MENU PLANNER
Sunday (Family)
For a special family day meal, serve LAMB LOIN CHOPS WITH FETA CREAM SAUCE (see recipe). The combination goes well with ROASTED RED POTATOES and a RED-TIPPED LETTUCE SALAD. Finish with MOCHA ICE CREAM for dessert.
Plan ahead: Save enough ice cream for Saturday.
Shopping list: plain Greek yogurt, Greek feta cheese, olive oil, lamb loin chops, coarse salt, pepper, butter, garlic, fresh thyme, small red potatoes, red-tipped lettuce, mocha ice cream.
Monday (Meatless)
Cooler days call for no-meat ITALIAN VEGETABLE STEW. In a large pot on medium-high, cook 3 cups diced potatoes and 3 cups chopped onions in 2 tablespoons olive oil for 10 minutes or until potatoes are browned and onions are softened. Add 3 cups sliced fresh zucchini, 2 (14-ounce) cans diced tomatoes with oregano and garlic (with liquid), 1 (14ounce) can unsalted vegetable broth and 1 ½teaspoons dried oregano. Cover and simmer 10 minutes. Serve with a SPINACH SALAD and HARD-COOKED EGG WEDGES along with CHEESE TOAST. PLUMS are a simple dessert.
Plan ahead: Save enough stew for Tuesday.
Shopping list: potatoes, onions, olive oil, fresh zucchini, canned diced tomatoes with oregano and garlic, canned unsalted vegetable broth, dried oregano, fresh spinach, eggs, bread and cheese for cheese toast, plums.
Tuesday (Heat and eat)
Make VEGETABLE SOUP for a quick meal. Thin the leftover stew with unsalted chicken broth to the desired thickness; heat. Serve with deli SMOKED TURKEY AND CHEESE ON RYE SANDWICHES. Make or buy CHOCOLATE PUDDING for dessert.
Plan ahead: Buy enough turkey for Wednesday.
Shopping list: unsalted chicken broth, deli smoked turkey, any cheese, rye bread, chocolate pudding.
Wednesday (Budget)
Use the leftover turkey for SMOKED TURKEY ENCHILADAS (see recipe). They’re easy to make and packed with flavor. Serve with canned reduced-sodium PINTO BEANS and GUACAMOLE. Fresh PINEAPPLE SPEARS are good for dessert.
Shopping list: corn tortillas, cooking spray, green or red salsa, reduced-fat sour cream, fresh cilantro, shredded reduced-fat Swiss cheese, jar roasted red peppers, tomatoes, lettuce, green onions, canned reduced-sodium pinto beans, guacamole, fresh pineapple spears.
Thursday (Kids)
TEX-MEX MAC AND CHEESE is a double whammy of favorite flavors for kids and easy for you. Stir 1 (14 ½-ounce) can diced tomatoes with mild green chilies into prepared macaroni and cheese. Heat through. Garnish with freshly grated Parmesan cheese. On the side, serve halved CHERRY TOMATOES with the kids’ favorite DIP. Slurpy CREAMSICLES are a messy-kid kind of dessert.
Shopping list: canned diced tomatoes with mild green chilies, macaroni and cheese, Parmesan cheese, cherry tomatoes, dip, Creamsicles
Friday (Express)
Take it easy and make SEAFOOD SALAD WRAPS for dinner. Line 4 burrito-size flour tortillas with lettuce leaves. Spread ¼ pound deli seafood salad down the center of each tortilla. Top with sliced avocado and sliced red onion. Roll tortillas around filling, wrap in waxed paper for easy handling and serve with BAKED CHIPS. For dessert, top FRESH TROPICAL FRUITS with shredded COCONUT.
Shopping list: burrito-size flour tortillas, lettuce, deli seafood salad, avocado, red onion, baked chips, fresh tropical fruits, shredded coconut.
Saturday (Easy entertaining)
For a perfect fall meal for guests, try CHICKEN WITH ROASTED APPLES (see recipe). Serve with BROWNED BRUSSELS SPROUTS: Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 ½ pounds trimmed and halved fresh Brussels sprouts, ¼ teaspoon coarse salt, and 3 thinly sliced garlic cloves; cook 15 minutes or until lightly browned, stirring occasionally. Stir in 2 teaspoons balsamic vinegar; cook 1 minute.
Add any MASHED POTATOES and WHOLE-GRAIN BREAD. For dessert, try TOFFEE CHOCOLATE TANGO COOKIES and leftover MOCHA ICE CREAM.
Shopping list: apples, dried sage, cinnamon, nutmeg, garlic, coarse salt, bone-in skinless chicken thighs, pepper, fresh parsley, olive oil, fresh Brussels sprouts, balsamic vinegar, any mashed potatoes, whole-grain bread, toffee chocolate tango cookies.
LAMB LOIN CHOPS WITH FETA CREAM SAUCE (SUNDAY)
Servings: makes 8 servings
Preparation time: 15 minutes
Cooking time: less than 10 minutes
⅓ cup plain Greek yogurt 1 cup Greek feta cheese ¼ cup plus 2 tablespoons
olive oil, divided
8 lamb loin chops (about
4 ounces each)
Coarse salt to taste Freshly ground pepper to
taste
8 teaspoons butter 3 cloves garlic, minced 4 sprigs fresh thyme
In a blender, combine yogurt, feta cheese and ¼ cup oil. Blend until smooth; set aside. Pat chops dry with papers towels; season with salt and pepper on each side. Heat 2 tablespoons oil in cast iron skillet on medium to medium-high heat.
Cook chops in hot oil for 4 minutes until bottom is golden and seared. Turn chops and place 1 teaspoon butter on each chop. Add garlic and thyme to hot oil. (Stir the garlic quickly so it does not burn.) Continue to cook chops for a total of 4 more minutes. Top chops with feta cream sauce and serve.
Per serving: 312 calories, 22 grams protein, 24 grams fat (70% calories from fat), 8.8 grams saturated fat, 2 grams carbohydrate, 85 milligrams cholesterol, 257 milligrams sodium, no fiber.
Carb count: 0.
SMOKED TURKEY ENCHILADAS (WEDNESDAY)
Servings: makes 8 enchiladas
Preparation time: 15 minutes
Cooking time: about 25 minutes
8 corn tortillas
1 ¼ cups green or red salsa ½ cup reduced-fat sour
cream
¼ cup chopped fresh
cilantro
1 ½ cups chopped smoked turkey breast (about 8 ounces)
6 ounces shredded reduced-fat Swiss cheese, divided 1 (12-ounce) jar roasted red peppers, drained and sliced
Diced tomatoes for
garnish
Shredded lettuce for
garnish
Sliced green onions for garnish
Heat oven to 425 degrees. Place tortillas in oven on a flat baking sheet; bake 5 minutes and remove from oven. Coat a 7-by11-inch baking dish with cooking spray. In a medium bowl, mix salsa, sour cream and cilantro. Spread ½ cup over bottom of baking dish. In another bowl, combine turkey, 1 cup cheese and peppers. Spoon scant ½ cup turkey mixture down center of each tortilla. Roll up; place seam side down in baking dish. Pour remaining salsa mixture over top. Cover with nonstick foil and bake 15 minutes or until bubbly. Uncover; sprinkle with remaining cheese and bake 5 minutes or until cheese melts. Garnish with tomatoes, lettuce and green onions.
Per enchilada: 163 calories, 14 grams protein, 6 grams fat (33% calories from fat), 3.2 grams saturated fat, 13 grams carbohydrate, 30 milligrams cholesterol, 606 milligrams sodium, 1 gram fiber.
Carb count: 1.
Susan Nicholson is an Atlanta-based 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!