7-DAY MENU PLANNER
Sunday (Family)
For a special family day, prepare YUCATAN PORK TENDERLOIN WITH JICAMA, AVOCADO AND RED ONION SALAD (see recipe). Serve it with BROWN RICE, STEAMED FRESH ASPARAGUS and WHOLE-GRAIN ROLLS. Enjoy CHOCOLATE LAYER CAKE and STRAWBERRIES for dessert.
Plan ahead: Save enough cake for Monday.
Shopping list: garlic, ancho chile powder, dried oregano, cumin, coarse salt, pepper, grapefruit, pork tenderloins, jicama, Hass avocados, red onion, lime, brown rice, fresh asparagus, wholegrain rolls, chocolate layer cake, strawberries.
Monday (Family)
Let’s celebrate our independence with ALL-AMERICAN BURGERS. In a large bowl, mix together 1½ pounds lean ground beef, 1 tablespoon lower-sodium Worcestershire sauce, ½ teaspoon garlic powder, ¼ teaspoon coarse salt, ½ teaspoon Italian seasoning and ¼ teaspoon pepper. Shape into 6 patties; grill 5 or 6 minutes, turning once. Top with any cheese and serve on whole-grain buns along with your favorite trimmings, such as tomatoes, lettuce, red onion, ketchup, mustard and low-fat mayo.
Add RED POTATOES WITH WALNUT MINT PESTO (see recipe) on the side. Top leftover CAKE with VANILLA ICE CREAM for a bang-up dessert.
Plan ahead: Save enough ice cream for Thursday.
Shopping list: lean ground beef, lower-sodium Worcestershire sauce, garlic powder, coarse salt, Italian seasoning, pepper, any cheese, whole-grain buns, tomatoes, lettuce, red onion, ketchup, mustard, low-fat mayo, red potatoes, frozen green peas, fresh parsley, fresh mint, Parmesan cheese, walnuts, garlic, extra-virgin olive oil, vanilla ice cream.
Tuesday (Budget)
Here’s another delicious version of CHICKEN CHILI: Heat 2 tablespoons canola oil on medium in a Dutch oven. Add 1 chopped large onion; cook 5 minutes, stirring, until softened. Add 2 tablespoons cumin, 2 teaspoons dried oregano and 3 minced medium cloves garlic and cook 1 minute. Stir in 2 to 3 cups cooked chopped chicken and 1 (4-ounce) can drained diced green chilies. Add 4 cups unsalted chicken broth, 1 (15-ounce) can rinsed reduced-sodium white beans. Bring to a simmer. Reduce heat to low and cook, partially covered, 20 minutes to blend flavors. Meanwhile, mash another can of rinsed white beans with fork or potato masher. Spoon into Dutch oven along with 1 cup frozen corn (thawed); cook 5 more minutes to heat through.
Serve it with a LETTUCE WEDGE and CORNBREAD (from mix). Add a slice of CANTALOUPE for dessert.
Plan ahead: Save enough chili for Wednesday.
Shopping list: canola oil, onion, cumin, dried oregano, garlic, cooked chicken, canned diced chilies, unsalted chicken broth, canned reduced-sodium white beans, frozen corn, lettuce, cornbread mix, cantaloupe.
Wednesday (Heat And Eat)
Use your microwave and top BAKED POTATOES with leftover CHILI for a quick meal. Serve with a SPINACH SALAD. Add PLUMS for dessert.
Shopping list: potatoes to bake, fresh spinach, plums.
Thursday (Meatless)
WHITE PIZZA WITH TOMATO AND BASIL makes a summery no-meat meal. Heat broiler to high. Place baking sheet in oven; heat 10 minutes. Meanwhile, place 1 (10-ounce) Italian-cheese-flavored thin pizza crust on another baking sheet sprinkled with some cornmeal. Lightly coat crust with cooking spray. Spread 3 tablespoons refrigerated basil pesto over crust, leaving a 1-inch border; sprinkle ½ cup shredded fresh mozzarella cheese over pesto. Dollop ½ cup part-skim ricotta by teaspoonfuls, evenly, over mozzarella. Slide crust onto preheated baking sheet. Broil 5 inches from heat 5 minutes or until cheese begins to melt. Remove from oven; top evenly with 4 sliced Roma tomatoes, ¼ teaspoon black pepper and ¼ cup fresh basil leaves. Sprinkle with crushed red pepper if desired. Cut into 8 slices.
Serve with MIXED GREENS. Scoop some leftover ICE CREAM for dessert.
Shopping list: Italian-cheese-flavored thin pizza crust, cornmeal, cooking spray, refrigerated basil pesto, shredded fresh mozzarella cheese, part-skim ricotta, Roma tomatoes, black pepper, fresh basil, crushed red pepper, mixed greens.
Friday (Kids)
Tell the kids they are having MUFFIN HEADS for dinner and watch them smile. Top toasted whole-grain English muffin halves with a thin layer of spaghetti sauce and slices of 50% reducedfat cheddar cheese; broil until cheese is melted. Top with a silly vegetable face using halved red pepper rings (mouth), baby corn (nose), sliced black olives (eyes) and julienne carrots (hair).
Continue the fun with APPLE PIE IN A BOWL for dessert: In a small bowl, spoon alternating layers of chunky applesauce, vanilla low-fat yogurt and crumbled gingersnaps; dust with cinnamon.
Shopping list: wholegrain English muffins, spaghetti sauce, 50% reducedfat cheddar cheese, red bell peppers, baby corn, black olives, carrots, chunky applesauce, vanilla low-fat yogurt, gingersnaps, cinnamon.
Saturday (Easy Entertaining)
Your guests will enjoy CREAMYPEPPEREDCHICKEN AND MUSHROOMS (see recipe). Serve with POPPY SEED NOODLES, a BOSTON LETTUCE SALAD and WHOLEGRAIN ROLLS. For dessert, pair CHOCOLATE WAFER COOKIES with PEACH SORBET.
TIP: Toss cooked noodles with a little olive oil and poppy seeds.
Shopping list: olive oil, boneless skinless chicken breasts, onion, cremini mushrooms, Worcestershire ground black pepper blend, garlic powder, coarse salt, Italian seasoning, heavy cream, packaged baby spinach, bacon, noodles, poppy seeds, Boston lettuce, wholegrain rolls, chocolate wafer cookies, peach sorbet.
YUCATAN PORK TENDERLOIN WITH JICAMA, AVOCADO AND RED ONION SALAD (SUNDAY)
Servings: makes 8 servings
Preparation time: 20 minutes
Cooking time: 20 to 25 minutes; standing time: 5 minutes
2 tablespoons minced garlic
2 tablespoons ancho chile powder
1 tablespoon dried oregano
1 ½ teaspoons cumin ½ teaspoon coarse salt ½ teaspoon ground black pepper
½ cup fresh grapefruit juice, divided
2 (1- to 1 ¼-pound) pork tenderloins
1 small jicama (about 1 ¼ pounds), peeled and cut into match-stick pieces (4 inches by ¼ inch)
2 ripe Hass avocados, peeled and cut into thin slices
½ small red onion, thinly sliced
2 tablespoons fresh lime juice
Heat oven to 425 degrees. In a small bowl, combine the garlic, chile powder, oregano, cumin, salt and pepper. Add enough grapefruit juice (about ¼ cup) to make a paste. Rub the paste all over the pork; set on rack in small roasting pan. Roast 20 to 25 minutes or until internal temperature reaches 150 degrees. Transfer to a cutting board; tent with foil and let stand covered 5 minutes. Meanwhile, combine jicama, avocados and onion in a medium bowl. Drizzle with lime juice and the remaining grapefruit juice. Slice pork and serve with salad.
Per serving: 276 calories, 27 grams protein, 13 grams fat (41% calories from fat), 2.9 grams saturated fat, 15 grams carbohydrate, 75 milligrams cholesterol, 238 milligrams sodium, 8 grams fiber.
Carb count: 1.
RED POTATOES WITH WALNUT MINT PESTO (MONDAY) Servings: makes 8
servings
Preparation time: 20 minutes
Cooking time: 12 minutes
2 ½ pounds red potatoes,
cut into bite-size pieces 2 cups frozen green peas,
divided and thawed 2 cups chopped fresh
parsley
1 cup chopped fresh mint
leaves
¼ cup shredded Parmesan
cheese
½ cup chopped walnuts 1 clove garlic 3 tablespoons extra-virgin
olive oil
¼ teaspoon coarse salt
Cover potatoes with cold water in medium pot by 1 inch; boil for about 12 minutes. After potatoes have cooked, add 1 cup of peas to pan and then immediately drain. While potatoes cook, in a food processor, combine the parsley, mint, cheese, walnuts and garlic; pulse until roughly chopped (about 10 times). Scrape sides of processor, add remaining cup of peas and pulse until roughly chopped.
Scrape down sides. Turn on processor and drizzle in oil and add salt. Immediately turn off processor so pesto remains slightly chunky.
Place potatoes and peas in serving bowl, then add the pesto and toss gently to coat. Serve at room temperature. (Recipe compliments of California Walnuts.)
Per serving: 249 calories, 8 grams protein, 11 grams fat (38% calories from fat), 1.7 grams saturated fat, 32 grams carbohydrate, 2 milligrams cholesterol, 162 milligrams sodium, 6 grams fiber.
Carb count: 2.
CREAMY PEPPERED CHICKEN AND MUSHROOMS (SATURDAY) Servings:
makes 4 servings
Preparation time: 15 minutes
Cooking time: about 10 minutes
2 tablespoons olive oil 1-pound boneless skinless chicken breasts, cut into thin strips
1 cup thinly sliced onion 1 (8-ounce) packaged sliced cremini mushrooms
1 ½ teaspoons Worcestershire ground black pepper blend, divided
½ teaspoon garlic powder ¼ teaspoon coarse salt ½ teaspoon Italian
seasoning
½ cup heavy cream
1 (5- or 6-ounce) package
baby spinach
Crumbled bacon for garnish
Heat oil in a large nonstick skillet on medium high.
Add chicken, onion and mushrooms. Sprinkle with 1 teaspoon of pepper blend, garlic powder, salt and Italian seasoning. Cook and stir 5 to 7 minutes or until chicken is lightly browned. Stir in cream and remaining pepper blend; bring to a boil. Reduce heat to low; simmer 3 minutes or until chicken is cooked through and sauce is slightly thickened. Meanwhile, microwave spinach, covered, 30 seconds on high or until wilted. Place spinach on platter; spoon chicken over spinach and garnish with bacon.
Per serving: 333 calories, 30 grams protein, 21 grams fat (56% calories from fat), 8.6 grams saturated fat, 8 grams carbohydrate, 117 milligrams cholesterol, 212 milligrams sodium, 2 grams fiber.
Carb count: 0.5.