Seven-Day Menu Planner
SUNDAY (FAMILY)
Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and ⅛ teaspoon dry mustard in a large resealable plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally. Heat broiler; remove chops from bag, reserving marinade. Place chops on broiler rack coated with cooking spray and then in broiler pan. Broil 4 to 5 inches from heat for 3 minutes per side for medium rare or to desired doneness, basting frequently with marinade. Discard remaining marinade.
Serve the chops with ROSEMARY AND GARLIC ROAST FINGERLING POTATOES: Heat oven to 350 degrees. In a large bowl, place 2 pounds unpeeled fingerling potatoes and 10 cloves peeled garlic. Season to taste with coarse salt and pepper. Drizzle with 1/4 cup olive oil; toss to coat. Transfer potatoes and garlic to a medium baking dish; roast 15 minutes or until potatoes are crusty on the outside and fork-tender. Remove from oven, sprinkle with 2 sprigs minced fresh rosemary leaves and return to oven for 7 to 10 more minutes before serving.
Add a CAESAR SALAD and DINNER ROLLS alongside. For dessert, top ANGEL FOOD CAKE with fat-free STRAWBERRY ICE CREAM.
PLAN AHEAD: Save enough cake for Monday and enough ice cream for Wednesday.
SHOPPING LIST: lean lamb rib chops, unsweetened apple juice, light brown sugar, dry mustard, cooking spray, fingerling potatoes, garlic, coarse salt, pepper, olive oil, fresh rosemary, Caesar salad, dinner rolls, angel food cake, fatfree strawberry ice cream.
MONDAY (BUDGET)
TURKEY SAUSAGE CHOWDER is a good way to save a few bucks. Bring 6 cups 1% milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 cubed medium red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes. Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 4 to 5 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a ROMAINE SALAD and WHOLEGRAIN ROLLS. Top the leftover CAKE with fresh PINEAPPLE.
PLAN AHEAD: Save enough chowder for Thursday.
SHOPPING LIST: 1% milk, frozen mixed vegetables, red potatoes, onion, sweet Italian turkey sausage, romaine, wholegrain rolls, fresh pineapple.
TUESDAY (EASY ENTERTAINING)
Invite friends over and serve them FILET MIGNON WITH HERB-BUTTER SAUCE AND MUSHROOMS (see recipe). Buy refrigerated MASHED POTATOES and add STEAMED GREEN BEANS alongside. Add a SPINACH SALAD and a BAGUETTE. For dessert, make or buy a CHOCOLATE LAYER CAKE. Enjoy a glass of CHAMPAGNE to welcome 2020!
PLAN AHEAD: Save enough cake for Thursday. salt, pepper, butter, assorted mushrooms, shallots, lowersodium beef broth, fresh or dried thyme, cornstarch, refrigerated mashed potatoes, fresh green beans, spinach, baguette, chocolate layer cake, champagne.
WEDNESDAY (MEATLESS)
To guarantee good luck this year, make this AVOCADO AND BLACK-EYED PEA FRITTATA (see recipe). Serve with MIXED GREENS and CORNBREAD (from a mix). For dessert, scoop the leftover ICE CREAM.
SHOPPING LIST: onion, canola oil, avocado, canned black-eyed peas, eggs, reduced-fat sour cream, coarse salt, pepper, cumin, shredded 50% light sharp cheddar cheese, plum tomatoes, mixed greens, cornbread mix.
THURSDAY (HEAT AND EAT)
Take it easy and warm the leftover CHOWDER for tonight. Add a LETTUCE AND TOMATO SALAD and CRACKERS on the side. Leftover CHOCOLATE CAKE is dessert. SHOPPING LIST: lettuce, tomatoes, crackers.
FRIDAY (EXPRESS)
You deserve another night off, so pick up COLD CUTS from the deli for sandwiches. Add WHOLEGRAIN BREAD. To prepare the sandwiches, make sure you have LETTUCE, TOMATOES, low-fat MAYONNAISE, SPICY MUSTARD and PICKLES on hand. While you’re shopping, buy some BROCCOLI SALAD and BAKED BEANS. If you want dessert, make instant VANILLA PUDDING with 1% milk.
SHOPPING LIST: deli cold cuts, whole-grain bread, lettuce, tomatoes, low-fat mayonnaise, spicy mustard, pickles, broccoli salad, deli baked beans, instant vanilla pudding mix, 1% milk.
SATURDAY (EASY ENTERTAINING)
Serve your guests SHRIMP SCAMPI tonight (see recipe) with ANGEL HAIR PASTA. Add fresh steamed SNOW PEAS and GARLIC BREAD to your menu. For dessert, CHERRY COBBLER with LIGHT WHIPPED CREAM seals the deal.
SHOPPING LIST: unpeeled uncooked large shrimp, butter, red bell pepper, garlic, white wine or unsalted chicken broth, fresh parsley, lemon, coarse salt, black pepper, paprika, angel hair pasta, fresh snow peas, garlic bread, cherry cobbler, light whipped cream.
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.