7day menu planner
SUNDAY: Gather ’round the family table for Herbed Leg of Lamb (see recipe). Serve it with tabbouleh. Prepare 1 cup couscous according to package directions. Add cup cider vinegar, cup olive oil, cup minced parsley, fresh mint to taste, and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and a peeled, seeded and chopped cucumber. Toss and serve. On the side, add fresh kale (steamed or stir-fried) and whole-grain rolls. Buy a cherry cobbler for dessert. Plan ahead: Save enough lamb and cobbler for Monday.
MONDAY: Use the leftover lamb in Lamb Enchiladas. Heat oven to 350 degrees. Heat 2 teaspoons canola oil in a skillet on medium; cook 1 clove garlic (minced), cup chopped green bell pepper and cup chopped celery for 5 minutes, or until softened. Add 2 cups chopped leftover lamb and cook 3 minutes, or until heated through. Warm 8 (6-inch) flour tortillas according to package directions. Spoon lamb mixture into center of tortillas and roll. Place seam-side-down in an 8by-11-inch baking dish coated with cooking spray. Top with 2 cups salsa. Cover tightly with foil. Bake 20 minutes. Uncover and top with cup shredded Mexican-blend cheese and bake 5 minutes, uncovered, or until cheese melts. Garnish with sour cream and sliced green onions. Serve with brown rice. Warm the leftover cobbler for dessert. Plan ahead: Cook enough rice for Tuesday.
TUESDAY: Stay warm with a big bowl of Black Bean Chili (see recipe) tonight. Serve the chili over leftover rice. Garnish with minced and seeded pickled jalapeno peppers. Add a green salad and cornbread. Fresh pineapple chunks with shredded coconut make a good dessert. Plan ahead: Save enough coconut for Thursday.
WEDNESDAY: Count the savings when you serve Orzo Pilaf With Peas (see recipe). Serve with a bibb lettuce salad and wholegrain rolls. Chocolate ice cream is an easy dessert. Plan ahead: Save enough ice cream for Thursday.
THURSDAY: Let the kids have fun with Phoenix friend and dietitian Michelle Dudash’s Turkey Vegetable Oat Mini Meatloaves. Heat oven to 375 degrees. Line a 9-by-13-inch baking dish with nonstick foil. In a food processor, finely chop 1 (8-ounce) package crimini mushrooms; add to a large bowl. Repeat chopping with 1 small onion and 4 cloves garlic. In a large skillet, heat 1 tablespoon extra-virgin olive oil on medium. Add vegetables and cook 7 minutes, or until vegetables are softened and liquid has evaporated; set aside. To processor, add 1 cup rolled oats; process until fine. Whisk 2 eggs in large bowl. Add oats, 1 pound ground turkey (or lean ground beef), cup red pasta sauce, cooked vegetables, 3 tablespoons red wine vinegar,
1 tablespoon Italian seasoning, teaspoon coarse salt and teaspoon pepper. Mix until blended. Shape into 6 (4-by-2-inch) loaves. Place in baking dish. Spread each loaf with more red pasta sauce. Bake 25 minutes, or until internal temperature is 165 degrees. Let stand 5 minutes before serving. (Adapted from Clean Eating
for Busy Families by Michelle Dudash; Fair Winds Press, 2012.) Serve with delicatessen carrot-raisin salad and mashed potatoes. Leftover chocolate ice cream sprinkled with leftover coconut is good for dessert. Plan ahead: Buy enough carrotraisin salad for Friday.
FRIDAY: Make a Focaccia Sandwich With Artichokes, Feta Cheese and Tomatoes. Cut focaccia into sandwich-size pieces. Top bread with sliced marinated artichokes, sliced tomatoes, crumbled feta cheese and lettuce. Serve with leftover carrot-raisin salad. Pears are dessert.
SATURDAY: Invite friends for Chicken With Olives and Linguine. Cook 8 ounces linguine according to package directions; drain. Heat 1 tablespoon olive oil in a large skillet on medium. Place 1 pound well-trimmed boneless skinless chicken thighs in skillet; cook 2 to 3 minutes, or until browned. Turn; sprinkle with black pepper. Scatter 8 garlic cloves around chicken; cook 2 minutes or until browned, stirring garlic as needed. Add 1 medium red bell pepper (cut into inch strips) and cup pitted kalamata olives; sprinkle chicken and peppers with cup fresh chopped parsley (or rosemary, oregano or other favorites). Pour cup dry white wine (or chicken broth) into skillet. Bring to boil; reduce heat to low and simmer, covered, 20 minutes or until chicken is cooked through. Place drained pasta in serving bowl. Spoon chicken and peppers over pasta. Stir 2 teaspoons balsamic vinegar into skillet. Bring to boil; pour over chicken and pasta. Garnish with any fresh herbs. Serve with romaine and crusty bread. Buy fruit tarts for dessert.