7-DAY MENU PLANNER
Sunday (Family)
A juicy ROAST CHICKEN is always welcome for family day. Serve it with packaged LONG-GRAIN AND WILD RICE. Jazz up the flavor of the rice and toss it with some toasted walnuts. On the side, add GREEN BEANS, a MIXED GREEN SALAD and DINNER ROLLS. Buy APPLE TURNOVERS for dessert.
Plan ahead: Save enough chicken for Tuesday.
Tip: Roast a 5- to 6-pound chicken for plenty of leftovers.
Shopping list: chicken to roast, packaged long-grain and wild rice, walnuts, green beans, salad greens, dinner rolls, apple turnovers.
Monday (Budget)
Enjoy this economical BEEF BARBECUE for dinner. In a 4-quart or larger slow cooker, place a 3-pound trimmed boneless chuck roast (cut into several chunks). Sprinkle beef with 1 medium chopped onion. In a small bowl, combine ½ cup packed brown sugar, 2 to 3 tablespoons chili powder, ½ teaspoon coarse salt, 1 teaspoon dry mustard and 1 (6-ounce) can no-salt-added tomato paste. Spoon over roast. Cover and cook on low 8 hours. Shred beef and serve on toasted whole-grain hamburger buns. Serve with pickled JALAPENO SLICES, COLESLAW and BAKED CHIPS. Try PEARS for dessert.
Plan ahead: Save enough barbecue beef for Wednesday.
Shopping list: boneless chuck roast, onion, brown sugar, chili powder, coarse salt, dry mustard, canned no-salt-added tomato paste, whole-grain hamburger buns, pickled jalapeno slices, coleslaw, baked chips, pears.
Tuesday (Heat and Eat)
Take advantage of the leftover chicken and make KING RANCH CHICKEN (see recipe). Serve it with a SPINACH SALAD and extra TORTILLAS. Fresh TROPICAL FRUIT is a light dessert.
Shopping list: onion, green bell pepper, canned condensed cream of chicken soup (such as Healthy Request), canned condensed cream of mushroom soup (such as Healthy Request), canned original diced tomatoes and green chilies, garlic, chili powder, corn tortillas, shredded 50% reducedfat sharp cheddar cheese, cooking spray, fresh spinach, fresh tropical fruit.
Wednesday (Express)
BARBECUE WRAPS couldn’t be easier using leftover barbecue beef. Heat the beef, spoon onto warm whole-grain tortillas, roll and eat! Alongside, you’ll want PINTO BEANS and GUACAMOLE on SHREDDED LETTUCE. For dessert, buy TAPIOCA PUDDING.
Shopping list: wholegrain tortillas, pinto beans, guacamole, lettuce, tapioca pudding.
Thursday (Kids)
What could make kids happier than to have EASY MEXICAN PASTA (see recipe) for dinner? Serve this kidfriendly dish with CARROT SALAD and BREADSTICKS. How about fresh PINEAPPLE CHUNKS for dessert?
Shopping list: bowtie pasta, jar mild salsa, reduced-sodium black beans, can shoepeg corn kernels, butter, chili powder, cumin, coarse salt, four-cheese Mexican blend cheese, green onion, carrot salad, breadsticks, fresh pineapple chunks.
Friday (Meatless)
There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL. Cook 12 ounces wholegrain or regular spaghettini according to directions; drain. Place in a large bowl and add 2 ounces herb-flavored goat cheese (cut into small pieces), ½ cup chopped fresh basil, ½ teaspoon coarse salt and ¼ teaspoon pepper; stir until wellblended. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add ⅔ cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine. Serve with MIXED GREENS and GARLIC BREAD. Make instant PISTACHIO PUDDING (with 1% milk) for dessert.
Shopping list: wholewheat or regular spaghettini, herb-flavored goat cheese, fresh basil, coarse salt, pepper, olive oil, garlic, grape tomatoes, unsalted vegetable broth, salad greens, garlic bread, instant pistachio pudding, 1% milk.
Saturday (Easy Entertaining)
Invite special guests for FARFALLE WITH CREAMY WILD MUSHROOM SAUCE (see recipe). Serve the delicious entree with a ROMAINE SALAD and ITALIAN BREAD. An easy dessert is SORBET and BUTTER COOKIES.
Shopping list: farfalle (bowtie) pasta, butter, wild mushroom blend, onion, shallots, garlic, coarse salt, black pepper, dry white wine, whipping cream or half-and-half, Parmigiano-Reggiano cheese, parsley, Romaine, Italian bread, sorbet, butter cookies.
KING RANCH CHICKEN (TUESDAY)
Servings: makes 6 servings Preparation time: 15 minutes Cooking time: 4 hours on low
1 large, chopped onion 1 large chopped green bell pepper 4 cups leftover chopped cooked chicken 1 (10 ¾-ounce) can condensed cream of chicken soup (such as Healthy Request) 1 (10 ¾-ounce) can condensed cream of mushroom soup (such as Healthy Request) 1 (10-ounce) can original diced tomatoes and green chilies 1 clove minced garlic 1 teaspoon chili powder 12 6-inch corn tortillas 2 cups shredded 50% reduced-fat sharp cheddar cheese
Microwave onion and green pepper 6 minutes on high; drain. In a large bowl, combine onion, green pepper, chicken, both soups, tomatoes, garlic and chili powder. Tear tortillas into 1-inch pieces; layer one third of tortilla pieces into a 4-quart or larger slow cooker coated with cooking spray. Top with one-third chicken mixture and ⅔ cup cheese. Repeat layers twice. Cover and cook on low 3 ½ hours or until bubbly and edges are golden. Uncover; cook on low 30 more minutes.
Per serving: 398 calories, 44 grams protein, 13 grams fat (28% calories from fat), 5.7 grams saturated fat, 29 grams carbohydrate, 101 milligrams cholesterol, 890 milligrams sodium, 4 grams fiber. Carb Count: 2
EASY MEXICAN PASTA (THURSDAY)
Servings: makes 6 servings Preparation time: 10 minutes Cooking time: about 10 minutes
8 ounces uncooked bowtie pasta 1 (16-ounce) jar mild salsa 3 cups water 1 cup reduced-sodium black beans 1 (8.5-ounce) can rinsed shoepeg corn kernels 4 tablespoons butter 2 teaspoons chili powder 1 teaspoon cumin ½ teaspoon coarse salt 1 cup shredded fourcheese Mexican blend cheese 1 thinly sliced green onion for garnish
In a pot with deep sides or a Dutch oven, preferably nonstick, combine pasta, salsa, water, beans, corn, butter, chili powder, cumin and salt. Bring to a boil over medium-high heat. Boil 10 minutes or until pasta is al
dente and brothy sauce has formed, stirring occasionally. Top with cheese and green onion.
Per serving: 384 calories, 13 grams protein, 14 grams fat (33% calories from fat), 8.3 grams saturated fat, 51 grams carbohydrate, 37 milligrams cholesterol, 819 milligrams sodium, 6 grams fiber. Carb Count: 3½
FARFALLE WITH CREAMY WILD MUSHROOM SAUCE (SATURDAY)
Servings: makes 8 servings Preparation time: 15 minutes Cooking time: 12 minutes, plus pasta
1 pound farfalle (bowtie) pasta 1 tablespoon butter 12 ounces wild mushroom blend ½ cup chopped onion ½ cup finely chopped shallots 1 tablespoon minced garlic 1 ½ teaspoons coarse salt, divided ¼ teaspoon freshly ground black pepper ¼ cup dry white wine ⅔ cup half-and-half or whipping cream ½ cup freshly grated Parmigiano-Reggiano cheese 2 tablespoons fresh chopped parsley
Cook pasta according to directions; drain. In a large nonstick skillet, melt butter on medium high. Add mushrooms, onion, shallots, garlic, 1 teaspoon salt and pepper; cook 12 minutes or until liquid evaporates, stirring occasionally. Remove from heat. Add cooked pasta, wine, cream, cheese and 2 tablespoons parsley, tossing gently to coat. Stir in remaining salt. Garnish with extra parsley if desired. Serve immediately.
Per serving: 297 calories, 11 grams protein, 6 grams fat (18% calories from fat), 3.2 grams saturated fat, 48 grams carbohydrate, 15 milligrams cholesterol, 483 milligrams sodium, 2 grams fiber. Carb Count: 3