7-Day Menu Planner
A week’s worth of quick, healthful meals for budgetminded families
SUNDAY: The whole family will enjoy Cast Iron Roast Chicken (see recipe). Serve it with mashed potatoes and gravy. Add steamed fresh broccoli with a squeeze of fresh lemon juice, a lettuce wedge and dinner rolls. For dessert, vanilla ice cream topped with toasted coconut is a fine finish.
Plan ahead: Prepare enough chicken, mashed potatoes and gravy for Monday. Save some coconut for Monday and some ice cream for Thursday.
MONDAY: Dinner will be ready as soon as you heat the leftover chicken, mashed potatoes and gravy. Alongside, serve green beans topped with slivered almonds. Dessert is apricots sprinkled with leftover toasted coconut.
TUESDAY: Wrap up a no-meat dinner with Corn and Black Bean Wraps. Heat oven to 350 degrees. In a bowl, mix 1 (15-ounce) can black beans (rinsed), 1 (11-ounce) can Mexican-style corn (rinsed), ½ cup shredded Monterey jack cheese, ¼ cup chopped cilantro and ¼ cup salsa. Spoon onefourth of bean mixture down center of each of 4 (8-to-10inch) flour tortillas; fold ends and roll. Wrap each in foil; place on baking sheet and bake 10 minutes or until thoroughly heated and cheese is melted. Serve with extra salsa and sour cream. Add a sliced avocado salad on lettuce. For dessert, make banana pudding and add some sliced bananas for a boost of flavor and nutrition.
WEDNESDAY: Try a frozen pizza Margherita for a healthy-as-possible quick pizza meal. Add packaged mixed greens. Dessert is apple slices sprinkled with a dash of cinnamon.
THURSDAY: Let the kids help prepare grilled roast beef and cheese sandwiches tonight. Serve with cherry tomatoes and the kids’ favorite dip. A tiny scoop of leftover vanilla ice cream with strawberries is a cool dessert.
FRIDAY: Creamy Pasta With Bacon and Peas (see recipe) is spot-on for a low-cost meal. Serve with a lettuce wedge and crusty rolls. For dessert, fresh pineapple is always good.
SATURDAY: For a special meal for your guests, Balsamic Honey-Glazed Lamb Chops (see recipe) fit the bill. Serve the chops with these Gochujang Green Beans: Heat oven to 425 degrees. Whisk 2 tablespoons canola oil with 2 tablespoons gochujang sauce, 1 teaspoon ground coriander and ½ teaspoon coarse salt and toss with 1 pound trimmed green beans. Roast on a rimmed baking dish coated with foil, shaking twice during baking, 20 minutes or until tender. Add rice pilaf, a bibb lettuce salad and sourdough bread. Buy fruit tarts for dessert.
Tip: If your budget is tight, serve pork chops instead of the lamb chops.
THE RECIPES Cast Iron Roast Chicken
2 teaspoons paprika
1 teaspoon coarse salt
½ teaspoon ground black pepper
½ teaspoon onion powder ½ teaspoon granulated garlic
3 pounds bone-in, skin on chicken pieces (2 split breasts, 2 drumsticks, 2 thighs and 2 wings with tips discarded)
2 tablespoons butter
6 sprigs fresh thyme
Adjust oven rack to middle position. Place 12-inch castiron skillet on rack; heat to 450 degrees.
Combine paprika, salt, pepper, onion powder and garlic in bowl.
Pat chicken dry with paper towels; sprinkle all over with spice mixture.
When oven is heated, carefully remove hot skillet. Add butter to skillet; add thyme sprigs when butter has melted. Place chicken in skillet, skin side down, pushing thyme sprigs aside as needed. Transfer skillet to oven and cook 15 minutes or until internal temperature of breasts reaches 160 degrees. Remove from oven and let chicken rest in skillet 10 minutes. Transfer chicken to platter and spoon pan juices over top; serve. (Adapted from “The Chicken Bible,” America’s Test Kitchen.)
Makes 4 servings.
Nutrition information: Each serving contains approximately 436 calories, 41 g protein, 29 g fat, 1 g carbohydrate, 145 mg cholesterol, 651 mg sodium and no fiber.
Carbohydrate choices: 0
Note: Decrease calories and fat by removing skin from chicken.
Creamy Pasta With Bacon and Peas
1 pound mini-shell or other small pasta
2 teaspoons olive oil
2 teaspoons butter
8 slices lean bacon, cut crosswise into thin pieces Freshly ground black pepper to taste
2 cups frozen peas
2 tablespoons half-and-half
2 tablespoons finely chopped fresh mint leaves
Juice of 1 lemon
4 ounces finely grated parmesan cheese
Cook pasta according to package directions; reserve 1 cup pasta water and drain.
Meanwhile, heat a large skillet on medium. Add oil, butter, bacon and some pepper. Cook 4 minutes or until bacon is crisp. Immediately add peas; cook and stir 2 minutes. Add the half-and-half and mint. Add cooked pasta to skillet; stir to mix. Add lemon juice. Bring to a simmer on low; remove from heat. (Mixture should be thickened.) Add some pasta water for desired thickness. Add parmesan; stir to mix. Serve. (Adapted from “Jamie Oliver’s Food Revolution.”)
Makes 8 servings.
Nutrition information: Each serving contains approximately 438 calories, 17 g protein, 19 g fat, 50 g carbohydrate, 35 mg cholesterol, 492 mg sodium and 3 g fiber.
Carbohydrate choices: 3 ½
Balsamic Honey-Glazed Lamb Chops
8 shoulder or rib lamb chops (about 2 pounds) 1 tablespoon olive oil
1 tablespoon fresh thyme leaves (or 1 ½ teaspoons dried)
1 ½ teaspoons coarse ground black pepper
½ teaspoon coarse salt
½ cup balsamic vinegar
½ cup honey
4 small fresh pears, cored and cut into 10 slices each Brush chops with oil and sprinkle with thyme, pepper and salt.
Heat a large nonstick skillet on medium-high. Cook chops 10 minutes, turning once.
In another large skillet, combine vinegar and honey; bring to a boil. Add pears to simmering vinegar mixture, turning to coat. Cook 3 minutes or until pears are glazed and just tender. Place browned chops into mixture. Turn chops every minute to glaze with sauce. Cook to desired doneness. Serve chops with glazed fruit and drizzle with sauce.
Makes 8 servings.
Nutrition information: Each serving contains approximately 272 calories, 19 g protein, 8 g fat, 32 g carbohydrate, 62 mg cholesterol, 181 mg sodium and 3 g fiber.
Carbohydrate choices: 2 Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com