7-DAY MENU PLANNER
Sunday (Family)
It’s not your mother’s meatloaf, but OLIVE TAPENADE MEATLOAF (see recipe) is just as flavorful and perfect for the family. Serve it with ORZO (tossed with fresh chopped parsley and butter) and GREEN BEANS. Add CHERRY TOMATO HALVES on the side of the plate for a splash of color along with WHOLE-GRAIN ROLLS. STRAWBERRIES with a dab of VANILLA ICE CREAM will make a good dessert.
Plan ahead: Save enough meatloaf, tapenade and green beans for Monday.
Monday (Heat and Eat)
Make MEATLOAF SANDWICHES on SOURDOUGH BREAD. Spread one slice of bread with leftover olive tapenade and the other with low-fat mayonnaise; top the leftover meatloaf with romaine. Serve with leftover GREEN BEANS. Fresh TROPICAL FRUIT makes a good dessert.
Tuesday (Meatless)
WALNUT, CORN AND POTATO CHOWDER (see recipe) is packed with flavor and fiber. On the side, up the protein by adding EGG SALAD SANDWICHES with lettuce and sliced tomatoes on whole-grain bread. For dessert, try APRICOTS.
Wednesday (Budget)
Pork shoulder is an economical cut that makes great PULLED PORK. Look for a barbecue-flavored seasoning packet for slow cookers, and you’re on your way to an easy, no-fuss meal. Just follow the directions on the package. Serve with deli COLESLAW and add shredded carrots to the mixture. Make or buy POTATO SALAD and add WHOLEGRAIN ROLLS. PEACHES are a simple dessert.
Plan ahead: Save enough pork and carrots for Thursday; save enough peaches for Friday.
Tip: Cut the pork into large chunks before adding to the slow cooker; take off as much fat as you can.
Thursday (Kids)
Use the leftover pork for PULLED PORK SANDWICHES on whole-grain buns. Serve with your CARROT SALAD, using any leftover carrots, and add BAKED CHIPS to the plate. How about PEARS for dessert?
Friday (Express)
For a quick meal, look for a frozen SPINACH PIZZA. Serve it with a packaged GREEN SALAD. Buy CHOCOLATE CAKE for dessert and serve it with leftover PEACHES.
Plan ahead: Save enough cake for Saturday.
Saturday (Easy Entertaining)
It takes a little extra time, but CRISPY SALMON FILLETS (see recipe) make a great entree for guests. Serve them with LONG-GRAIN AND WILD RICE, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, leftover CAKE with RASPBERRY SORBET is festive.
The recipes OLIVE TAPENADE MEATLOAF (SUNDAY)
Servings: makes 8 slices Preparation time: 10 minutes
Cooking time: about 1 hour; standing time: 10 minutes INGREDIENTS
1 ½ pounds lean ground
beef
2 eggs, lightly beaten
¾ cup soft breadcrumbs
(about 1 slice bread) ⅓ cup olive tapenade (from
jar or can)
¼ teaspoon onion powder ¼ teaspoon coarse salt ½ teaspoon pepper Additional tapenade if desired
Heat oven to 350 degrees. Combine all ingredients in a large bowl; mix lightly but thoroughly. Shape mixture into an 8-by-4-inch loaf; place on rack in broiler pan. Bake about 1 hour or until internal temperature reaches 160 degrees. Let stand 10 minutes. Slice and serve with extra tapenade if desired.
Per slice: 165 calories, 20 grams protein, 8 grams fat (43% calories from fat), 2.1 grams saturated fat, 3 grams carbohydrate, 93 milligrams cholesterol, 379 milligrams sodium, no fiber.
Carb count: 0.
WALNUT, CORN AND POTATO CHOWDER (TUESDAY)
Servings: makes 6
servings
Preparation time: 20 minutes
Cooking time: 40 to 50 minutes
INGREDIENTS 1 tablespoon olive oil
1 cup chopped onion 1 teaspoon minced garlic 2 ribs celery, chopped 3 cups reduced-sodium
vegetable broth
1 cup corn, plus more for
garnish
1 tablespoon sherry
vinegar
¾ teaspoon celery salt ½ teaspoon smoked
paprika
1 (8-ounce) Yukon gold
potato, diced
1 red bell pepper, diced,
plus more for garnish ½ cup walnut cream (see
NOTE)
Coarse salt to taste
Freshly ground black
pepper to taste
Chopped chives for garnish
Heat oil in a large saucepan. Add onion and garlic; saute for 3 minutes. Add celery; cook for 2 more minutes. Add vegetable broth, corn, vinegar, celery salt, smoked paprika, potato and bell pepper; cover and cook for 30 to 40 minutes or until potatoes are soft.
Stir in walnut cream; season with salt and pepper to taste. Garnish with chives, reserved corn and reserved red pepper.
NOTE: For walnut cream, combine 1 cup walnuts and 1 cup water in blender. Blend until smooth. Store covered in refrigerator for use as a nondairy thickener.
Per serving: 145 calories, 3 grams protein, 6 grams fat (37% calories from fat), 0.7 gram saturated fat, 21 grams carbohydrate, no cholesterol, 261 milligrams sodium, 3 grams fiber.
Carb count: 1.5.
CRISPY SALMON FILLETS (SATURDAY)
Servings: makes 6 servings
Preparation time: 15 minutes; refrigeration time: up to 2 hours
Cooking time: 15 to 20 minutes INGREDIENTS 1 cup walnuts 3 tablespoons dry breadcrumbs 3 tablespoons lemon rind,
finely grated
1 ½ tablespoons extravirgin olive oil
1 ½ tablespoons fresh dill,
chopped
Coarse salt and pepper to
taste
6 (4- or 5-ounce) salmon
fillets, skin on
Dijon mustard to taste 2 tablespoons fresh lemon juice
Heat oven to 350 degrees. Place walnuts in food processor; coarsely chop. Add breadcrumbs, lemon rind, oil and dill; pulse until crumbly. (Mixture should stick together.) Season with salt and pepper to taste; set aside. Arrange salmon, skin side down, on parchment-lined rimmed baking sheet. Brush tops with mustard. Spoon ⅓ cup of walnut crumb mixture over each fillet; gently press mixture into the surface of salmon. Cover with plastic wrap; refrigerate for up to 2 hours. Remove plastic wrap, bake 15 to 20 minutes or until salmon is opaque throughout. Just before serving, sprinkle each piece with lemon juice.
Per serving: 303 calories, 27 grams protein, 20 grams fat (57% calories from fat), 2.5 grams saturated fat, 6 grams carbohydrate, 53 milligrams cholesterol, 113 milligrams sodium, 2 grams fiber.
Carb count: 0.5.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com. Read Susan’s blog: makingthemenu.com. And check out Susan’s book: “7-Day Menu Planner for Dummies” is on shelves now. Order yours on Amazon.com.