Seven-Day Menu Planner WEDNESDAY (KIDS)
SUNDAY (FAMILY)
Make family day fuss-free with your own ROAST CHICKEN. Serve it with MASHED POTATOES WITH CAULIFLOWER. Boil 2 pounds peeled and halved Yukon Gold potatoes with 1 pound cauliflower florets until tender. Mash them together and season as you would regular mashed potatoes. Add GREEN BEANS WITH SLICED ALMONDS and POPPY SEED MUFFINS (from mix). STRAWBERRY ICE CREAM is a great dessert for family day.
PLAN AHEAD: Save enough chicken and muffins for Monday and enough ice cream for Thursday.
TIP: By using the cauliflower with the potatoes, you decrease the calories by one-third.
SHOPPING LIST: chicken to roast, Yukon gold potatoes, fresh cauliflower, green beans, sliced almonds, poppy seed muffin mix, strawberry ice cream.
MONDAY (HEAT AND EAT)
Use the leftover cooked chicken (or packaged cooked chicken breast strips) for CHICKEN STIRFRY WITH YELLOW RICE (see recipe). Add MIXED GREENS and WHOLE-GRAIN ROLLS. PEARS are your dessert.
SHOPPING LIST: extra-virgin olive oil, eggs, packaged cooked chicken breast strips (if needed), onion, frozen mixed vegetables (corn, carrots, peas and cut green beans), hoisin sauce, garlic, soy sauce, yellow rice mix, mixed greens, whole-grain rolls, pears.
TUESDAY (BUDGET)
Pinch a few pennies with PENNE PASTA WITH TUNA
(see recipe) for dinner tonight. Serve the economical dish with a SPINACH SALAD and GARLIC BREAD. Enjoy PLUMS for dessert.
SHOPPING LIST: penne pasta, canned tuna in olive oil, garlic, canned crushed tomatoes, pitted green olives, capers, crushed red pepper, fresh parsley, fresh spinach, garlic bread, plums.
The kids will go for CHICKEN MEATBALLS. Heat oven to 450 degrees. Line a rimmed baking sheet with nonstick foil. In a large bowl, mix together 1 pound ground chicken breast, 1 cup fresh bread crumbs, ¼ cup thinly sliced green onions, 1 teaspoon smoked paprika, 1 teaspoon minced garlic and ¼ teaspoon coarse salt. Form into 32 balls; place on baking sheet. Bake 10 to 12 minutes or until browned and cooked through. Remove from oven. Toss with a little hot pepper sauce according to the children’s’ taste. Serve on wooden picks alongside the kids’ favorite dip.
Add OVEN FRIES (from frozen), CELERY STICKS and SOFT ROLLS. How about SLICED KIWIS for dessert?
PLAN AHEAD: Save enough meatballs for Friday.
TIP: You can substitute regular ground chicken for the chicken breast, but you will increase the calories because ground chicken is usually ground dark meat, which is higher in calories and fat.
SHOPPING LIST: ground chicken breast, bread for bread crumbs, green onions, smoked paprika, garlic, coarse salt, hot pepper sauce, kids’ favorite dip, frozen oven fries, celery, soft rolls, kiwis.
THURSDAY (MEATLESS)
You can’t go wrong with CHUNKY VEGETABLE CHILI (see recipe) for a no-meat winner. Serve it with GRILLED CHEESE SANDWICHES and a LETTUCE WEDGE. Scoop leftover ICE CREAM for dessert.
SHOPPING LIST: carrots, potatoes, onion, yellow bell pepper, chili powder, cumin, canned no-salt-added diced tomatoes, unsalted vegetable broth, canned reduced-sodium garbanzo beans, canned reducedsodium black beans, canned no-salt-added tomato sauce, zucchini, bread and cheese for sandwiches, lettuce.
FRIDAY (EXPRESS)
Make it a quick meal tonight with MEATBALL TACOS. Quarter and heat the leftover meatballs. Spoon into warmed taco shells. Top with salsa, 50% light shredded cheddar cheese, sour cream and sliced avocado. Serve with a packaged GREEN SALAD.
Add TROPICAL FRUIT for a simple dessert.
SHOPPING LIST: taco shells, salsa, 50% light shredded cheddar cheese, sour cream, avocados, packaged green salad, tropical fruit.
SATURDAY (ENTERTAIN THE FAMILY)
Treat the family to PESTOCRUSTED SALMON. Heat oven to 425. Line a rimmed baking sheet with nonstick foil. Place 4 (4- to 6-ounce) salmon fillets on baking sheet. Spoon 2 teaspoons pesto onto each fillet. Top each with 1 tablespoon panko bread crumbs. Bake 10 to 15 minutes according to thickness, or until fish turns opaque.
Serve with COUSCOUS, SNOW
PEAS, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, buy FRUIT TARTS.
SHOPPING LIST: salmon fillets, pesto, panko bread crumbs, couscous, snow peas, Bibb lettuce, baguette, fruit tarts.
Susan Nicholson is an Atlantabased cookbook author and registered dietitian. She can be reached by email: susan(at)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!