7day menu planner
SUNDAY: For a simple summer meal on family day, buy a smoked turkey breast and serve it with deli broccoli salad. Make your own macaroni salad and add crusty bread. Coconut cake is dessert.
Plan ahead: Save enough turkey, macaroni salad and cake for Monday.
MONDAY: Use the leftover turkey to make this easy Cobb Salad Supreme With Turkey and Beets (see recipe). Add leftover macaroni salad and whole-grain rolls on the side. Cut some leftover cake for dessert. TUESDAY: The kids will enjoy Mexican Tortilla Soup. Brown 1 pound lean ground beef and drain. Add 2 (16-ounce) jars of chunky salsa, 2 (14-ounce) cans beef broth and 1 cup frozen corn. Bring to a boil. Reduce heat to low; simmer 5 minutes or until heated through. Serve, topped with crushed baked tortilla chips. Add cheese toast and a chopped lettuce salad. Sliced cantaloupe is good for dessert.
WEDNESDAY: Whole-Wheat Pasta Primavera (see recipe) is packed with nutrients and fiber and makes a flavorful nomeat meal. Serve it with mixed greens and garlic bread. Papaya is just right for dessert. THURSDAY: Make dinner quick with Corned Beef-Wich With Horseradish Slaw. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and prepared vinaigrette accented with prepared horseradish. Serve with baked chips and dill pickles. How about nectarines for dessert?
FRIDAY: Economical Turkey Taco Skillet is a good way to protect the food budget. In a large skillet, cook 1 pound ground turkey until no longer pink; drain. Add 1 (10 ¾-ounce) can condensed tomato soup, 1 cup picante sauce, ½ cup water, 8 corn tortillas (cut into 1-inch pieces) and ½ cup shredded cheddar cheese. Cover and cook on low for 5 minutes or until hot. Top with another ½ cup cheese and serve. Add steamed fresh broccoli and a romaine salad. Peaches make a good dessert.
SATURDAY: Entertain friends and serve them Tilapia on Mushroom and Artichoke Couscous (see recipe). Serve with snow peas, a red-tip lettuce salad and baguettes. Buy fruit tarts for dessert.
Cobb Salad Supreme With Turkey and Beets
4 cups packed (6 ounces)
shredded romaine lettuce 1 cup diced leftover cooked turkey (or cooked chicken breast, if desired) ¾ cup sliced pickled beets, drained ⅓ cup drained Holland-style whole onions (from a jar) ⅓ cup crumbled, cooked bacon or bacon bits ⅓ cup crumbled blue cheese 1 hard-cooked egg, chopped ⅓ cup prepared light vinaigrette or Caesar salad dressing
Garlic croutons (optional)
Divide lettuce evenly among 4 individual plates or bowls. Arrange diced turkey in a row down center of the lettuce. Arrange beets and onions in rows on each side of diced turkey. Top with bacon, blue cheese and chopped egg. Cover and refrigerate up to 4 hours, if desired. To serve, drizzle with dressing and top with croutons, if desired.
Makes 4 servings. Nutrition information: Each serving contains approximately 238 calories, 20 g protein, 13 g fat, 10 g carbohydrate, 96 mg cholesterol, 977 mg sodium and 2 g fiber.
Carbohydrate choices: 1.
Whole-Wheat Pasta Primavera
8 ounces whole-wheat or multigrain spaghetti ⅓ cup teriyaki marinade or sauce (or all-purpose Asian sauce)
1 tablespoon dry sherry 2 tablespoons water 2 tablespoons canola or chile oil (see note) ¾ pound fresh asparagus, cut diagonally in 2-inch pieces 1 medium carrot, cut into
1 medium onion, sliced 1 yellow squash, cut into
8 ounces sliced fresh
1 tablespoon dark or roasted sesame oil
Cook spaghetti according to package directions; drain.
Meanwhile, combine teriyaki marinade, sherry and water. Heat oil in a large skillet or wok on medium-high; add asparagus, carrot and onion; stir-fry 2 minutes. Add squash; stir-fry 1 minute. Add mushrooms; stir-fry 2 minutes longer. Add teriyaki marinade mixture; cook, stirring, until sauce comes to a boil. Stir in cooked pasta to combine. Remove from heat and stir in sesame oil; serve immediately.
Note: Use chile oil for a spicier flavor.
Makes 4 servings. Nutrition information: Each serving contains approximately 376 calories, 16 g protein, 12 g fat, 53 g carbohydrate, no cholesterol, 848 mg sodium and 9 g fiber.
Carbohydrate choices: 3½.
Tilapia on Mushroom and Artichoke Couscous
1 pound fresh sliced white or
crimini mushrooms 2 (6-ounce) jars quartered marinated artichoke hearts, undrained
1½ cups water
1 cup couscous
1 tablespoon instant minced onion ½ teaspoon coarse salt
4 (4- to 6-ounce) tilapia filets 1½ cups coarsely chopped
fresh tomatoes Chopped fresh parsley for
In a large skillet, combine mushrooms, undrained artichoke hearts, water, couscous, instant onion and salt.
Arrange tilapia over mixture; top with tomatoes. Bring to a boil; reduce heat to low and simmer, covered, 10 to 12 minutes or until couscous absorbs liquid and fish is opaque throughout. Sprinkle with chopped fresh parsley and serve immediately. Makes 4 servings. Nutrition information: Each serving contains approximately 372 calories, 33 g protein, 9 g fat, 47 g carbohydrate, 57 mg cholesterol, 558 mg sodium and 7 g fiber.
Carbohydrate choices: 3. firstname.lastname@example.org
Cobb Salad Supreme With Turkey and Beets