Seven-Day Menu Planner

1/ 11

FAMILY SUNDAY The family will enjoy the sweethot flavor of Pork Roast With Jezebel Sauce (see recipe). Alongside, roasted mashed

potatoes are welcome. Bake 4 (about 2 pounds) potatoes; remove pulp, discard shells. In a large saucepan, combine 1 cup 1 percent milk, 1 tablespoon butter, ¸ teaspoon coarse salt and » teaspoon pepper; cook over medium-low heat until warm. Remove from heat; add potatoes to pan and beat at medium speed with an electric mixer until smooth. On the side, add steamed fresh

brussels sprouts tossed with a little butter and dried marjoram and whole-grain rolls. Dessert is Baked Apple Pockets (see recipe).

PLANAHEAD: Save enough pork, potatoes and apple pockets for Monday.

1/ 12

HEAT-AND-EAT MONDAY Make Pork Sandwiches tonight on whole-grain buns smeared with low-fat mayonnaise or grainy mustard. Add a beaten egg to the leftover potatoes, shape into patties, lightly coat with flour, and pan-fry in a little canola oil until browned on both sides and hot. Serve with deli coleslaw. Warm the leftover baked apple pockets for dessert.

Plan ahead: Buy enough coleslaw for Thursday.

1/ 13

MEATLESS TUESDAY Pnjoy no-meat Pasta Fagiole tonight. Prepare 12 ounces ditalini or other small pasta according to directions; drain and set aside. Meanwhile, heat 2 tablespoons olive oil in a large pot on medium. Add 1 clove minced garlic, 2 large chopped green bell peppers, 1 medium chopped onion and 1 cup chopped celery. Cook 10 minutes or until softened. Add 1 (16-ounce) can tomato puree with 1 can water and coarse salt and pepper to taste. Cook on low 30 minutes; add 1 (15-ounce) can rinsed reduced-sodium cannellini beans and cooked ditalini and mix well. Serve with a lettuce and tomato

salad and garlic bread on the side. Scoop fat-free vanilla ice cream for dessert.

Plan ahead: Save enough ice cream for Thursday.

1/ 14

EXPRESS WEDNESDAY

Deli Tuna Salad on Whole-Grain Toast is a quick meal. Serve it with

deli soup and a packaged greens salad. For dessert, kiwifruit is simple.

1/ 15

BUDGET THURSDAY Make this economical Vegetable

Clam Chowder tonight. Prepare 1 cup elbow macaroni according to directions; drain. Rinse with cold water until cool; drain. Combine 2 ¸ cups (of 3 cups total) 1 percent milk, 1 (16-ounce) package frozen mixed vegetables (thawed and drained), ¸ teaspoon dried thyme, ¸ teaspoon paprika and cooked pasta in a 2-quart saucepan. Cook over medium heat until bubbles form around edge of the milk. In a separate bowl, whisk together ¸ cup milk and 1 ¸ teaspoons cornstarch until cornstarch dissolves. Stir mixture into soup and heat to simmering. Add 1 (6-ounce) can drained clams and simmer, stirring frequently, for 3 minutes. Add coarse salt and pepper to taste. Serve with leftover coleslaw and crackers. Scoop leftover ice

cream and top with strawberries for dessert.

Plan ahead: Buy enough strawberries for Friday.

1/ 16

KIDS FRIDAY

Call it Zippy Ziti With Peas and

Carrots, and then call the kids to supper. Prepare 8 ounces ziti pasta according to directions and then prepare 1 (10-ounce) package frozen peas and carrots according to directions. Meanwhile, heat 2 tablespoons canola oil in a medium saucepan. Stir in ¸ teaspoon Italian seasoning, ¸ cup 1 percent milk and 4 ounces 50 percent reduced-fat cheddar cheese and cook over medium until thickened. Stir in cooked vegetables and heat over medium. Place pasta in a large heated serving bowl; pour sauce over pasta and toss to coat. Serve with a chopped lettuce

salad and bread sticks. Make Strawberry Smoothies for dessert. For 2 smoothies: place 1 (6-ounce) container low-fat yogurt, 1 cup fresh strawberry halves (or frozen unsweetened whole strawberries), Ç cup 1 percent milk and 2 tablespoons Fiber One cereal in a blender. Cover; blend on high 10 seconds. Scrape down sides of blender. Cover; blend 20 seconds or until smooth. (Adapted from “Betty Crocker: The Big Book of Breakfast and Brunch,” Betty Crocker; Houghton Mifflin Harcourt; 2014.)

1/ 17 EASY ENTERTAINING SATURDAY Invite guests for Asian Flank Steak (see recipe). Serve with rice and sugar snap peas. Add a spinach salad with red onion rings. For dessert, make blueberries with lemon cream. In a medium bowl, using a fork, break up 4 ounces reduced-fat cream cheese. Drain any liquid from Ç cup low-fat vanilla yogurt and add to cheese, along with 1 teaspoon honey. Using an electric mixer, beat at high speed until light and creamy. Stir in 2 teaspoons freshly grated lemon zest. Divide and layer lemon cream and 2 cups blueberries into 4 stemmed dessert glasses.