Seven-DayMenu Planner

SUNDAY(FAMILY)

SMOTHEREDPANKO PARMESANCHICKEN(see recipe) is perfect for familyday. Serve the one-dishmeal with a fresh SPINACHSALADWITHORANGE SECTIONS and DINNERROLLS. APPLETURNOVERS(frozen, such asPepperidge Farmoranother brand) are a family kind ofdessert.

MONDAY(BUDGET)

This version ofGREEKSTEW is easyon the food budget. In a 4-quart slowcooker, toss about 2 pounds beef stewcubes (cut into 1-inch pieces) with 2 tablespoons flouruntil evenly coated. Mix in 2 large onions cut into thinwedges. In a small bowl, mix together 1 (6-ounce) can no-salt-added tomatopaste, ½ cup dry redwine or lower-sodiumbeefbroth, ½ teaspoon cumin, ½ teaspoon cinnamon, 3 tablespoons fresh lemon juice, 2 tablespoonswater and ½ teaspoon sugar; mix until well-blended. Stir intobeef mixture. Coverand cookon low heat for6to 7 hours or untilmeat is tender, but not falling apart. Topeach serving with⅓ cup toastedchoppedwalnuts and ½ cup crumbled Greek feta cheese. Serve it overNOODLES. Adda ROMAINESALADandWHOLEGRAINROLLS. Fora light dessert, tryPEARS.

PLANAHEAD: Save enough stewand feta and cookenough noodles forTuesday.

TUESDAY(HEATANDEAT)

Take advantage of theMonday leftovers forBEEF-STUFFED PEPPERS. Split orange oryellow bell peppers in half lengthwise and remove pith and seeds. Place cut-side downinbaking dish. Coverand microwave on high (100% power) 1 minute per half pepper. Let stand 3minutes; drain. Meanwhile, combine leftoverbeef with leftovernoodles; moisten with lower-sodium beef broth and heat. Stuffpeppers with mixture and sprinkle with crumbled Greek feta cheese and serve withGREEN PEAS(frozen) andWHOLEGRAINBREAD. Fresh orcanned TROPICALFRUITis a light dessert.

WEDNESDAY(EXPRESS)

Make itquick tonight with your favorite frozen BURRITOStopped with sourcream. Addcanned reduced-sodium PINTOBEANS andGUACAMOLEover shredded LETTUCE. Make FLAN(froma mix) fordessert.

THURSDAY(KIDS)

Whatcouldmake kids happier than to haveCHEESEBURGER MELTSfordinner? Heat oven to 400degrees. Coat a 9-by-13-inch baking dish with cooking spray. In amedium bowl, mix together 1⅓ cups reduced-fat baking mix (such as Bisquick), ¼ cupwater, 2 eggs and 1 cup (of 1½ cups total) shredded50% light cheddar cheese. Spread in dish. Cook1 pound lean ground beef or 1 pound ground turkey breast (or mixture ofboth) in a large nonstick skillet on medium-high heat for6 minutes or until no longer pink; drainwell. Add1 (10¾-ounce) can condensed less-sodium, less-fat creamofmushroomsoup and 1 cup frozen mixedvegetables (thawed); heat 5minutes or until hot. Spread overbatter. Bake 23 to 25 minutes or until edges are light golden brown. Sprinkle with remaining ½ cup cheese. Bake 1 to 3more minutes or until cheese melts. Cut into squares and serve. Garnish with mild salsa, ifdesired.

AddCARROTSALAD. Fresh PINEAPPLECHUNKSmake a good dessert.

FRIDAY(MEATLESS)

Therewere no leftovers of SPAGHETTINIWITHGOAT CHEESEANDFRESHBASIL. Cook12 ounceswhole-wheat or regularspaghettini according to directions; drain. Place in a large bowl and add 2 ounces herbflavoredgoat cheese (cut into small pieces), ½ cup chopped freshbasil, ½ teaspoon coarse salt and ¼ teaspoon pepper; stir untilwell-blended. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add2 teaspoons minced garlic; cook30seconds.Add2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add⅔ cup unsaltedvegetable broth; cook 1 minute. Addtomato mixture to pasta mixture; toss gently to combine. Serve with MIXEDGREENSandGARLIC BREAD. Make instantBANANA PUDDING(with1% milk) for dessert.

SATURDAY(ENTERTAINTHE FAMILY)

We’re putting HERB-BAKED TILAPIA (see recipe) on our favorites list. Serve it with COUSCOUSSALADWITH POMEGRANATES (see recipe), GREEN BEANS, a BOSTON

LETTUCE SALAD and CRUSTY BREAD. An easy dessert is PEACH SORBETand BUTTER COOKIES.

Susan Nicholson is anAtlantabased cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. Follow Susan onTwitter:@7DayMenu. The MenuPlanner is also accessible at 7daymenuplanner.com. Read Susan’s blog: makingthemenu. com. And check out Susan’s book! “7-DayMenuPlanner forDummies” is on shelves now. Order yours on Amazon.comtoday!