7-DAY MENU PLANNER
Sunday (Family)
Try this BRAISED BARBECUE BRISKET for family day. Combine 2 tablespoons chili powder, 1 tablespoon packed brown sugar and 1 ½ teaspoons garlic powder. Press mixture into a 3-pound boneless beef brisket flat half. Place fat side up in 4 ½- to 5 ½-quart slow cooker. Mix ¾ cup barbecue sauce and ½ cup dry red wine together. Pour around brisket in cooker. Cook on high 4 to 6 hours or on low 8 to 10 hours or until fork-tender. Remove; keep warm. Skim fat from liquid. Bring liquid to boil in saucepan. Reduce heat to medium and cook, uncovered, 8 to 10 minutes or until reduced to 1 cup, stirring occasionally. Trim fat as desired. Carve diagonally across grain into thin slices. Serve with sauce.
On the side, add POTATO SALAD, MIXED GREENS and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.
Plan ahead: Save enough beef for Monday and enough pie for Tuesday.
Shopping list: chili powder, brown sugar, garlic powder, boneless beef brisket flat half, barbecue sauce, dry red wine, potato salad, salad greens, whole-grain rolls, chocolate meringue pie.
Monday (Heat and Eat)
Celebrate Memorial Day with leftover BEEF BRISKET SANDWICHES on the menu. Serve them on WHOLE-GRAIN BUNS with PICKLES on the side. Add vegetarian BAKED BEANS and COLESLAW to the feast. How about BLONDE BROWNIES and PEACH SORBET for dessert?
Plan ahead: Save enough brownies for Wednesday.
Shopping list: wholegrain buns, pickles, vegetarian baked beans, coleslaw, blonde brownies, peach sorbet.
Tuesday (Meatless)
PASTA WITH TOMATO-BASIL SAUCE (see recipe) is so easy and so good, you’ll want the recipe in your favorites file. Serve it with a SPINACH SALAD and ITALIAN BREAD. A slice of leftover PIE is perfect for dessert.
Shopping list: packaged refrigerated fettuccine, olive oil, garlic, canned drained no-salt-added diced tomatoes with basil, garlic and oregano, coarse salt, basil leaves, pepper, Parmigianino-Reggiano cheese, fresh spinach, Italian bread.
Wednesday (Kids)
The kids will be happy you are serving PIZZA TURNOVERS for dinner. Heat oven to 400 degrees. Roll dough from 1 (13.8-ounce) can refrigerated pizza crust on a lightly floured surface into a 12-inch square. Cut dough into four 6-inch squares. Spread 1 tablespoon pizza sauce on each square to within ½-inch of edges. Top with some shredded carrots, pepperoni slices and freshly grated Parmesan cheese. Fold each square in half over filling. Press edges to seal. Place on cookie sheet. Bake 12 to 15 minutes or until light golden brown. Serve warm. For dessert, PEACH SLICES and leftover BROWNIES are all you’ll want.
Shopping list: refrigerated pizza crust, flour, pizza sauce, shredded carrots, pepperoni slices, grated Parmesan cheese, sliced peaches.
Thursday (Budget)
It’s easy on your purse and tastes good at the same time, so try PENNE WITH SAUSAGE AND PEAS (see recipe) tonight. Serve with a LETTUCE WEDGE and GARLIC BREAD. For dessert, FRESH PINEAPPLE is light.
Shopping list: wholewheat penne pasta, olive oil, chicken sausage with sundried tomatoes or another flavor, garlic, tomatoes, coarse salt, unsalted chicken broth, frozen petite green peas, Parmesan cheese, lettuce, garlic bread, fresh pineapple.
Friday (Express)
Make a fast dinner tonight with CRAB CAKES (frozen) and TARTAR SAUCE. Add HASH-BROWNED POTATOES (refrigerated), deli BROCCOLI SALAD and CRUSTY BREAD. Enjoy fresh BLUEBERRIES for dessert.
Shopping list:: frozen crab cakes, tartar sauce, refrigerated hash-browned potatoes, deli broccoli salad, crusty bread, fresh blueberries.
Saturday (Easy Entertaining)
Entertain guests with delicious BALSAMIC-GLAZED PORK TENDERLOIN WITH LENTILS (see recipe). Serve the combo with FRESH YELLOW SQUASH, an ARUGULA SALAD and BAGUETTES. For dessert, top STRAWBERRY ICE CREAM with CHOCOLATE SAUCE.
Shopping list: green lentils, apple, celery, flat-leaf parsley, lemon, olive oil, coarse salt, pepper, balsamic vinegar, brown sugar, pork tenderloin, fresh yellow squash, arugula, baguettes, strawberry ice cream, chocolate sauce.
PASTA WITH TOMATO-BASIL SAUCE (TUESDAY)
Servings: makes 4 servings
Preparation time: less than 10 minutes
Cooking time: less than 10 minutes
1 (9-ounce) package
refrigerated fettuccine 2 tablespoons olive oil 3 cloves minced garlic 1 (14.5-ounce) can drained no-salt-added diced tomatoes with basil, garlic and oregano ¼ teaspoon coarse salt 1 cup torn basil leaves ¼ teaspoon freshly ground
black pepper
½ cup freshly shaved
Parmigianino-Reggiano cheese
Cook pasta according to package directions. Meanwhile, heat oil in a medium saucepan on medium. Add garlic; cook 1 minute, stirring frequently. Add tomatoes and salt; cover and cook 4 minutes. Remove from heat; stir in basil and pepper. Add tomato mixture to pasta; toss to combine. Top with cheese.
Per serving: 305 calories, 11 grams protein, 11 grams fat (32% calories from fat), 2.5 grams saturated fat, 43 grams carbohydrate, 9 milligrams cholesterol, 427 milligrams sodium, 3 grams fiber.
Carb Count: 3
PENNE WITH SAUSAGE AND PEAS (THURSDAY)
Servings: makes 6 servings
Preparation time: 15 minutes
Cooking time: less than 10 minutes plus pasta
12 ounces whole-wheat
penne pasta
1 teaspoon olive oil 5 ounces chicken sausage with sun-dried tomatoes or another flavor, sliced on diagonal 2 cloves minced garlic 1 pound seeded and
chopped tomatoes ¼ teaspoon coarse salt ½ cup unsalted chicken
broth
1 cup frozen petite green
peas, thawed 2 tablespoons freshly grated Parmesan cheese
Cook pasta according to directions; drain. Meanwhile, heat oil in large nonstick skillet on medium-high heat. Add sausage; cook 3 minutes, turning, until browned. Scoop out sausage with slotted spoon to a plate. Reduce heat to medium; add the garlic. Cook 30 seconds. Stir in tomatoes and salt; cook 2 minutes. Stir in broth, peas and browned sausage. Heat through. Combine pasta, sausage mixture and 1 tablespoon cheese. Top with remaining cheese.
Per serving: 289 calories, 13 grams protein, 6 grams fat (17% calories from fat), 1.2 grams saturated fat, 49 grams carbohydrate, 22 milligrams cholesterol, 346 milligrams sodium, 9 grams fiber.
Carb Count: 3
BALSAMIC-GLAZED PORK TENDERLOIN WITH LENTILS (SATURDAY)
Servings: servings
Preparation time: 20 minutes; Standing time: 5 minutes
Cooking time: 16 to 20 minutes plus lentils
1 cup rinsed green lentils 1 red apple, cut into ½-inch
pieces
1 thinly sliced rib celery ¼-cup chopped fresh flatleaf
makes 4 parsley leaves 2 tablespoons fresh lemon
juice
3 tablespoons olive oil,
divided
¼-teaspoon coarse salt ¼-teaspoon pepper 1 tablespoon balsamic
vinegar
1 tablespoon brown sugar 1 1¼_pound pork tenderloin
Heat oven to 400 degrees. Bring 4 cups water to boil; add lentils and simmer, stirring occasionally, 20 to 30 minutes or until tender; drain and rinse under cold water to cool. In medium bowl, toss lentils with the apple, celery, parsley, lemon juice, 2 tablespoons oil and salt and pepper. Meanwhile, in a small bowl, combine vinegar and sugar. Heat remaining oil in an ovenproof skillet on medium-high heat. Add pork and cook
6 to 8 minutes to brown. Transfer to oven; roast 10 to 12 minutes or until pork is 145 degrees. Baste with vinegar/sugar mixture twice during the last 5 minutes of cooking. Remove from oven; tent with foil and let stand 5 minutes before slicing. Serve with lentils and any pan drippings.
Per serving: 465 calories, 45 grams protein, 13 grams fat (25% calories from fat), 2.4 grams saturated fat, 44 grams carbohydrate, 92 milligrams cholesterol, 208 milligrams sodium, 8 grams fiber.
Carb Count: 3
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!