Seven-DayMenu Planner
SUNDAY(FAMILY)
November is just the right time forLEMON-HERB BEEFPOT ROAST. Heat 1 tablespoon olive oil in a Dutch oven onmedium. Combine 2 teaspoons lemon pepper, 2 teaspoonsminced garlic and 1 teaspoon dried basil; press onto a 21/2- to 3 1/2-pound beef shoulder roast. Brown on all sides; pour offdrippings.
Add 1 cupwater; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add 2 cups baby carrots, 1-pound small red potatoes (halved) and 1medium onion (cut into 6wedges). Continue cooking, covered,
30 to 45 minutes or until roast and vegetables are fork tender. Remove roast and vegetables; keepwarm. Skim fat fromliquid. Stir in 2 tablespoons cornstarch dissolved in 2 tablespoonswater. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.
AddaGREENSALADWITH SHIITAKEMUSHROOMS andWHOLE-GRAINROLLS. TopANGELFOODCAKEwith STRAWBERRIESand LIGHT WHIPPEDCREAMfordessert.
PLANAHEAD: Save enough beef, vegetables and strawberries forMonday. Save enough cake for Tuesday.
SHOPPINGLIST: olive oil, lemon pepper, garlic, driedbasil, beef shoulder roast, baby carrots, redpotatoes, onion, cornstarch, salad greens, fresh shiitake mushrooms, whole-grain rolls, angel food cake, strawberries, light whipped cream.
MONDAY(HEATANDEAT)
Make BEEFANDBROCCOLI SLAWWRAPSwith leftoverbeef. Shred 2 cups of the beefand combinewith 3 cups packaged broccoli slawmixand1/4cup hoisin sauce; mixwell. Spoon onto warmedwhole-grain tortillas; roll, halve and serve.
Heat the leftoverVEGETABLES to serve alongside. AddMIXED GREENS. Fordessert, top VANILLAICECREAMwith leftover STRAWBERRIES.
PLANAHEAD: Save enough ice creamfor Saturday.
SHOPPINGLIST: packaged broccoli slawmix, hoisin sauce, whole-grain tortillas, mixed greens, vanilla ice cream.
TUESDAY(MEATLESS)
Stopby the market on the wayhome, and in no time you’ll haveSMOKEDTURKEY, BRIE ANDGRANNYSMITHAPPLE SANDWICHESONBAGUETTESfor a quick dinner. Serve withVEGGIE CHIPS. Fordessert, cut the leftoverCAKEinto cubes and mix with instantBANANAPUDDING madewith1% milk.
SHOPPINGLIST: delismoked turkey, brie cheese, Granny Smith apples, baguette, veggie chips, instantbanana pudding, 1% milk.
WEDNESDAY(EXPRESS)
Make itmeatless and easy with LINGUINEWITHZUCCHINI ANDFRESHMINT(see recipe). Servewith an ITALIANSALADand GARLICBREAD. PLUMSare your dessert.
SHOPPINGLIST: linguine, olive oil, butter, zucchini, garlic, fresh mint, coarse salt, pepper, parmesan cheese, Italian salad, garlicbread, plums.
THURSDAY (THANKSGIVING)
We’re always in themoodfora good LENTILSOUP(see recipe), and this one is a keeper. Serve the soup withORANGEAND GRAPEFRUITSECTIONSON LETTUCEandWHOLE-GRAIN
ROLLS. BuyOATMEALCOOKIES fordessert.
SHOPPINGLIST: extra-virgin olive oil, onion, carrots, celery, garlic, dried lentils, fresh dill, bay leaves, crushed red pepper, canned no-salt-added tomato sauce, balsamic vinegar, coarse salt, black pepper, Greek feta cheese, oranges, grapefruit, lettuce, whole-grain rolls, oatmeal cookies.
FRIDAY(BUDGET)
What kid could resist CREAMY-GREENYWAGON WHEELPASTAfor dinner? Warm 1 (10 1/4-ounce) can condensed less-fat less-sodium creamof mushroom soup and3/4cup 1% milk over lowheat. Stir in 2 cups frozen tiny green peas (thawed); cook 5 minutes. Toss soup with cookedwagon wheel (or rotini) pasta.
ServewithCHERRYTOMATO halves andSOFTBREADSTICKS. MakeSTRAWBERRYGRANOLA PARFAITSfordessert: Layer strawberryyogurt, granola and sliced fresh strawberries in a tall glass.
SHOPPINGLIST: canned condensed less-fat less-sodium creamofmushroomsoup, 1% milk, frozen tinygreen peas, wagon wheel (or rotini) pasta, cherry tomatoes, soft breadsticks, strawberryyogurt, granola, fresh strawberries.
SATURDAY(ENTERTAINTHE FAMILY)
The family willwant you to add edamame (green soybeans) to their favorites list after they try SHRIMPWITH EDAMAME SUCCOTASH(see recipe). Serve this protein-packed dish with a BOSTONLETTUCE SALAD and a BAGUETTE. For dessert, pour warmCARAMEL SAUCE over leftover ICE CREAM for dessert.
TIP: High in protein and fiber, edamameis one of themost nutritious soyproducts.
SHOPPINGLIST: frozen shelled edamame(green soybeans), bacon, celery, red onion, garlic, jalapeno peppers, frozen or fresh corn, dry white wine, mediumpeeled and deveined shrimp, coarse salt, black pepper, flatleafparsley, Boston lettuce, baguette, caramel sauce.