Seven-Day Menu Planner
2/24
FAMILY SUNDAY
Enjoy family time with GLAZED PORK ROAST (see recipe) today.
Serve with BAKED BROCCOLI AND RICE: Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. In a large bowl, combine 1 cup uncooked instant rice,
1/2 cup chopped onion, 1/4 cup 1 percent milk, 4 ounces shredded cheddar cheese, 1 tablespoon softened butter, 2 (10-ounce) packages frozen chopped broccoli (thawed and drained) and 1 (10 3/4-ounce) can condensed reducedsodium cream of mushroom soup (undiluted). Mix well and spoon into baking dish. Bake 45 minutes or until bubbly. To serve alongside the rice, make your own BAKED APPLES. Serve with a LETTUCE WEDGE and SOURDOUGH ROLLS. Scoop VANILLA ICE CREAM for dessert.
PLAN AHEAD: Save enough pork and broccoli and rice for Monday; prepare enough apples for Tuesday. Save leftover ice cream for Wednesday.
2/25
HEAT AND EAT MONDAY
Use leftovers and make ITALIAN PORK SOUP for a quick meal. In a large saucepan, combine 1 (14 1/2-ounce) can no-salt-added diced tomatoes and juice, 2 (14-ounce) cans unsalted chicken broth, ⅓ cup minced onion, 1 (15-ounce) can reduced-sodium white beans (rinsed); mix well. Bring to a boil; reduce heat to low and simmer 15 minutes. Stir in 8 ounces torn fresh spinach leaves and 2 cups chopped cooked (leftover) pork; cook 4 minutes. Ladle into bowls. Top with freshly grated parmesan cheese. Serve with the leftover BROCCOLI AND RICE and FOCACCIA. For dessert, buy BANANA PUDDING; stir in sliced BANANAS.
2/26
EXPRESS TUESDAY
Try a frozen family-size skillet meal such as FAJITA CHICKEN (or another flavor). Stir in more FROZEN VEGETABLES to pump up the nutrition. Add a SPINACH SALAD. Serve with CORNBREAD (from mix). For dessert, warm the leftover BAKED APPLES and sprinkle with chopped toasted pecans.
2/27
KIDS WEDNESDAY
Make PIZZA MUFFINS for the kids. Heat broiler. Place 8 toasted English muffin halves on a cookie sheet covered with foil. Spread 2 tablespoons pizza sauce on each muffin half. Add 2 tablespoons canned reduced-sodium black beans (rinsed and drained), 2 tablespoons shredded part-skim mozzarella cheese and 1 tablespoon sliced black olives to each half. Broil until cheese melts. Serve with a BIBB LETTUCE SALAD.
For dessert, make a KIWI AND BANANA SMOOTHIE. For two servings: In a blender or food processor, combine 1 cup leftover vanilla ice cream, 1 cup 1 percent milk, 1 peeled and quartered kiwi, 1/2 sliced ripe banana and 4 ice cubes. Pulse for 30 to 45 seconds or until blended; serve frosty.
2/28
BUDGET THURSDAY
You can be both frugal and hospitable when you serve HEARTY ITALIAN WHITE BEAN BASIL SOUP (see recipe). All you need with it is a MIXED GREEN SALAD and GARLIC BREAD. Add FRESH FRUIT CHUNKS for dessert.
PLAN AHEAD: Save enough garlic bread for Friday.
3/1
MEATLESS FRIDAY
What could be easier than PORTAPASTA for a no-meat, no-stress night? Cook 8 ounces spaghetti according to directions; drain. Heat 2 tablespoons olive oil in a skillet on medium. Add 1 (6-ounce) package sliced portabella mushroom and 1 teaspoon minced garlic; cook 5 to 6 minutes or until mushrooms are tender. Stir in 2 cups marinara sauce and cook 3 minutes or until hot. Add pasta; toss to combine. Season with coarse salt and pepper to taste. Serve with a ROMAINE SALAD and leftover GARLIC BREAD. Add LIME SHERBET for dessert.
PLAN AHEAD: Save enough sherbet for Saturday.
3/2
EASY ENTERTAINING SATURDAY
Invite guests for CHICKEN WITH CHUTNEY (see recipe) for an entertaining dinner. Serve with BASMATI RICE and steamed FRESH BROCCOLI. Add WHOLEGRAIN ROLLS. Dessert will be leftover SHERBET and BUTTER COOKIES.
Susan Nicholson is an Atlantabased cookbook author and registered dietitian. Reach her at susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com.