7-DAY MENU PLANNER
Sunday (Family)
A juicy TURKEY BREAST for family day is perfect for cooler fall temperatures. Keep it simple and follow the directions on the package.
Serve it with SWEET AND SPICY SWEET POTATOES: Heat oven to 350 degrees. Peel, halve and cut 2 pounds sweet potatoes into wedges. Line a rimmed baking pan with nonstick foil. In a large bowl, microwave 2 tablespoons cut-up butter until melted; stir in ⅓ cup sugar, ¼ cup orange juice, ¼ teaspoon cayenne pepper and ¼ teaspoon ground cinnamon. Microwave 1 to 2 minutes until syrupy. Add potatoes to bowl; pour syrup over potatoes and toss to coat evenly. Spread evenly on pan. Bake 40 to 45 minutes, stirring once, until tender and glazed.
Serve with fresh ZUCCHINI, a ROMAINE SALAD and CRUSTY BREAD. For dessert, treat the family to a slice of warm APPLE PIE.
Plan ahead: Save enough turkey for Monday and enough pie for Tuesday.
Shopping list: turkey breast, sweet potatoes, butter, sugar, orange juice, cayenne pepper, ground cinnamon, fresh zucchini, romaine, crusty bread, apple pie.
Monday (Heat and eat)
Use the leftover cooked turkey for TURKEY ENCHILADAS: Heat oven to 350 degrees. In a large bowl, mix together 3 cups shredded cooked turkey, ½ cup reduced-fat sour cream, ½ cup chopped fresh cilantro, 1 chopped red bell pepper, 1 ½ teaspoons garlic, 1 teaspoon cumin and ¼ cup shredded 50% light cheddar cheese. Stir in 2 cups green salsa. Spread 1 cup mixture over bottom of a 9-by-13-inch baking dish coated with cooking spray. Spoon about ⅓ cup chicken mixture down center of 8 (6-inch) flour tortillas. Roll and place seam side down in dish. Pour remaining mixture over top; bake, uncovered, 35 minutes. Sprinkle with ½ cup more cheese and bake 15 minutes longer or until cheese is melted and bubbly.
Serve with RICE and MIXED GREENS. STRAWBERRY ICE CREAM is your dessert.
Plan ahead: Save enough enchiladas for Wednesday; save enough ice cream for Saturday.
Shopping list: reducedfat sour cream, fresh cilantro, red bell pepper, garlic, cumin, shredded 50% light cheddar cheese, green salsa, cooking spray, flour tortillas, rice, mixed greens, strawberry ice cream.
Tuesday (Meatless)
For a change of pace, try no-meat MOROCCAN VEGETABLE AND PASTA SOUP (see recipe). Accompany the flavor-packed soup with a GRILLED CHEESE SANDWICH on whole-grain bread. How about leftover PIE with light WHIPPED CREAM for dessert?
Shopping list: olive oil, onion, garlic, frozen mixed vegetables, canned no-saltadded diced tomatoes, canned reduced-sodium garbanzo beans, basil, turmeric, paprika, pepper, cinnamon, ketchup, whole-wheat rotini pasta or elbow macaroni, any cheese, whole-grain bread, light whipped cream.
Wednesday (Express)
Don’t you love it when you open the refrigerator and find tonight’s dinner, leftover ENCHILADAS, in there waving at you? Enjoy the fruits of your earlier labor along with reduced-sodium PINTO BEANS and GUACAMOLE. Make FLAN from a mix for dessert.
Shopping list: reduced-sodium pinto beans, guacamole, flan mix.
Thursday (Budget)
I’m the frugal type, so UNSTUFFED CABBAGE (see recipe) caught my eye. Serve it with MASHED POTATOES, STEAMED CARROTS and WHOLE-GRAIN ROLLS. PLUMS are tonight’s dessert.
Shopping list: canola oil, ground turkey breast or 95% lean ground beef, onion, garlic, canned stewed tomatoes, no-salt-added tomato paste, parsley, coarse salt, dried oregano, sugar, pepper, packaged shredded cabbage (for coleslaw), potatoes to mash, carrots, whole-grain rolls, plums.
Friday (Kids)
Oh, to be a kid again and munch on CRUNCHY NACHO DOGS! Heat oven to 375 degrees. Coat a cookie sheet with cooking spray. Unroll 1 (8-ounce) can refrigerated reduced-fat crescent dinner rolls; separate dough into 4 rectangles. Firmly press perforations to seal. Place 4 slices reduced-fat American cheese on rectangles. Place 4 low-fat low-sodium hot dogs on cheese. Fold short sides of dough over hot dogs; roll up each one. Press edges to seal. Brush rolls with milk; roll in ½ cup crushed baked tortilla chips. Place rolls seam side down on cookie sheet. Bake 15 to 22 minutes or until deep golden brown.
Serve with ketchup, salsa and reduced-fat sour cream. Add CELERY STICKS. For dessert, TROPICAL FRUITS are good.
Saturday (Easy entertaining)
Serve your guests easy and delicious CURRIED CHICKEN AND RICE (see recipe), a BIBB LETTUCE SALAD and NAAN. For a special dessert, top CHOCOLATE CAKE with leftover ICE CREAM.
MOROCCAN VEGETABLE AND PASTA SOUP (TUESDAY)
Servings: makes about 8 cups Preparation time: 10 minutes Cooking time: about 30 minutes INGREDIENTS 1 tablespoon olive oil 1 medium onion, cut into thin wedges 1 clove garlic, minced 3 cups water 1 (1-pound) package frozen mixed vegetables 2 (14.5-ounce) cans no-salt-added diced tomatoes, with liquid 1 (15- to 19-ounce) can reduced-sodium garbanzo beans, rinsed 2 teaspoon dried basil 2 teaspoons turmeric 2 teaspoons paprika ¼ teaspoon pepper ⅛ teaspoon cinnamon 2 tablespoons ketchup ½ cup uncooked wholewheat rotini pasta or elbow macaroni
In a Dutch oven, heat oil on medium high. Add onion; cook and stir 4 minutes. Add garlic; cook one more minute. Stir in water, mixed vegetables, tomatoes, beans, basil, turmeric, paprika, pepper, cinnamon and ketchup. Bring to a boil; reduce heat; cover and simmer 8 to 10 minutes or until vegetables are tender. Add rotini; cook, uncovered, 15 minutes or until rotini is tender. Thin with additional water if desired.
UNSTUFFED CABBAGE (THURSDAY)
Servings: makes 6 servings Preparation time: 10 minutes Cooking time: about 25 minutes 2 teaspoons canola oil 1 pound ground turkey breast or 95% lean ground beef 1 medium onion, thinly sliced 3 cloves garlic, minced 1 (28-ounce) can stewed tomatoes 1 (6-ounce) can no-saltadded tomato paste 1 ½ cups water 3 tablespoons chopped fresh parsley ½ teaspoon coarse salt 1 teaspoon dried oregano 1 teaspoon sugar ¼ teaspoon pepper 1 (10-ounce) package shredded cabbage (for coleslaw)
Heat oil in a Dutch oven on medium. Add turkey or beef; cook 6 minutes or until no longer pink, stirring occasionally. Drain, if necessary. Stir in onion; cook 4 minutes. Add garlic; cook 1 minute. Add tomatoes and tomato paste. Stir in water, parsley, salt, oregano, sugar and pepper. Simmer 5 minutes. Mix in the cabbage; cook, covered, 6 to 8 minutes or until cabbage is tender, stirring occasionally.
CURRIED CHICKEN AND RICE (SATURDAY)
Servings: makes 4 servings Preparation time: 15 minutes Cooking time: 35 to 40 minutes ½ cup flour 4 (6- to 8-ounce) boneless skinless chicken breasts ½ teaspoon coarse salt, divided ¼ teaspoon pepper 3 tablespoons canola oil 2 carrots, peeled and cut into ¼-inch pieces 1 onion, finely chopped 1 ½ cups rice 2 cloves garlic, minced 1 tablespoon curry powder 4 cups reduced-sodium chicken broth ½ cup light coconut milk 1 cup frozen peas ¼ cup fresh cilantro 2 tablespoon toasted sliced almonds
Spread flour in shallow dish. Pound chicken to uniform thickness. Pat dry with paper towels; season with ¼ teaspoon salt and the pepper. Dredge 1 breast lightly with flour; shake off excess. Heat 2 tablespoons oil in a large nonstick skillet on medium-high until shimmering. Cook chicken 8 to 10 minutes or until lightly brown on both sides. Transfer to plate. Heat remaining oil in same skillet. Add carrots, onion and remaining salt and cook about 5 minutes or until softened. Stir in rice, garlic and curry powder and cook 30 seconds. Stir in broth, scraping up browned bits. Nestle chicken into skillet along with juices. Reduce heat to a gentle simmer, cover and cook 8 minutes or until internal temperature of chicken reaches 160 degrees. Transfer chicken to serving platter, brushing any rice sticking to chicken back into skillet. Tent chicken with foil when finishing rice. Add coconut milk to skillet, cover, cook 12 to 15 minutes or until liquid has been absorbed. Off heat, sprinkle peas over rice, cover and let stand about 2 minutes. Gently fold in cilantro and almonds. Serve chicken with rice. (Adapted from “The Chicken Bible,” American’s Test Kitchen.)