7-DAY MENU PLANNER
SUNDAY (Family)
Enjoy applause from the family when you present Classic Corned Beef with Cabbage and Potatoes (see recipe). Add mixed greens and rye bread. Buy Chocolate Mint Brownies for dessert.
PLAN AHEAD: Save enough corned beef, rye bread and brownies for Wednesday.
MONDAY (Budget)
Pinch those pennies with Southwestern Chicken and Corn Dinner: Heat oven to 375 degrees. In a roasting pan, place 4 bone-in skinless chicken breasts and 4 bone-in skinless thighs with 2 teaspoons Mexican seasoning blend. Arrange chicken and 3 ears fresh or frozen corn on the cob (cut into pieces), 1 medium red and 1 medium green bell pepper, both cut into 1-inch pieces, and 1 medium onion, cut into eighths, in an even layer. Sprinkle 2 more teaspoons seasoning blend over vegetables. Bake 50 to 55 minutes or until internal temperature reaches 165 degrees. Remove from oven; let stand 10 minutes. Arrange on a platter and serve.
Add deli three-bean salad, mixed greens and dinner rolls. Fresh strawberries are a delicious dessert.
TUESDAY (Kids)
This Baked Chicken and Spaghetti (see recipe) is just mild enough for children, and there’s a bonus: one casserole for tonight and another for the freezer for another night. Serve with a chopped lettuce salad and wholegrain rolls. Sliced peaches are an easy dessert.
WEDNESDAY (Heat and Eat)
Who would turn down a Grilled Corned-beef-andswiss Sandwich using leftover corned beef and rye bread? Add deli coleslaw and baked carrot chips. Leftover brownies are your dessert.
THURSDAY (Express)
Another easy sandwich favorite is tonight’s French Dip Sandwiches. Heat
slices of deli roast beef in au jus gravy. Serve on toasted split French bread with small bowls of gravy for dipping. Add oven fries (from frozen) and a packaged green salad. Chocolate ice cream is a welcome dessert.
PLAN AHEAD: Save enough ice cream for Saturday.
FRIDAY (Meatless)
Keep it simple tonight with Ravioli with Peas and Pesto: Cook refrigerated cheese ravioli according to directions. Meanwhile, combine 1 (14.5ounce) can drained diced tomatoes with Italian seasoning and 1 cup loosely packed chopped fresh basil leaves. Place 2 cups tiny frozen green peas in a large colander. Drain ravioli over peas. Transfer mixture to a large serving bowl and toss with 1/4 cup refrigerated basil pesto; top with tomato mixture. Season with coarse salt and pepper to taste.
Serve with mixed greens and garlic bread. Pears are your dessert.
SATURDAY (Easy Entertaining)
Invite friends for Marinated Pork Roast (see recipe). Serve with Chickpea-and-parsley Salad:
Whisk together 2 tablespoons red wine vinaigrette and 2 teaspoons Dijon mustard in a large bowl. Add 1 (19-ounce) can rinsed and drained reduced-sodium chickpeas, 1 pint halved grape tomatoes, 11/2 cups finely chopped parsley and 1/3 cup thinly sliced green onions. Toss to coat, serve.
Add a red-tipped lettuce salad and sourdough bread to your meal. Make Chocolate Sundaes for dessert: Top leftover Chocolate ice cream with warm hot fudge sauce. Add a dollop of light whipped cream.
CLASSIC CORNED BEEF WITH CABBAGE AND POTATOES (SUNDAY)
Servings: makes 8 servings Preparation time: 20 minutes Cooking time: about 3 hours; standing time: about 20 minutes
1 corned beef brisket (21/2
pounds)
5 cups water, divided 1 medium head cabbage (about 2 pounds), cut into 8 wedges
8 ounces Yukon gold potatoes, cut into wedges
1/2 pound carrots, cut into
1-inch pieces 2 tablespoons melted
butter
1/2 teaspoon coarse salt
1/2 teaspoon pepper
Heat oven to 350 degrees.
Place corned beef and 3 cups water in large stockpot or Dutch oven, fat side up. (If seasoning packet is included with corned beef, pour it over brisket after water is added.) Bring to a simmer. (Do not boil.) Cover tightly and cook in oven 2 1/2 to 3 hours until fork-tender. Transfer brisket to cutting board, reserving any liquid; cover brisket with foil. Let stand 13 to 20 minutes. Meanwhile, add 2 cups remaining water to same pot with reserved liquid. Place steamer basket in pot. (Liquid should not touch bottom of basket.) Place cabbage, potatoes and carrots in basket. Bring to a boil. Cover tightly, reduce heat and steam 20 to 25 minutes or until tender. Remove fat from brisket. Carve into thin slices across grain. Combine butter, salt and pepper in small bowl. Drizzle over vegetables.
Serve brisket and vegetables together.
Per serving: 372 calories, 23 grams protein, 24 grams fat (59% calories from fat), 9.1 grams saturated fat, 15 grams carbohydrate, 119 milligrams cholesterol, 1286 milligrams sodium, 4 grams fiber.
Carb count: 1.
BAKED CHICKEN AND SPAGHETTI (TUESDAY)
Servings: makes 8 servings (two 8-by-8-inch casseroles) Preparation time: 20 minutes
Cooking time: less than 40 minutes, plus spaghetti
8 ounces spaghetti 1 medium green bell
pepper, chopped
1 cup thinly sliced celery
1/2 medium onion, chopped 2 teaspoons butter
1 cup no-salt-added
chicken broth
2 cups frozen tiny green
peas, thawed
1/4 teaspoon black pepper 3 cups chopped or shredded cooked chicken
1 (71/2-ounce) can sliced
mushrooms, drained 1 cup shredded 50% reduced-fat sharp cheddar cheese, divided
Heat oven to 350 degrees. Cook spaghetti according to directions; drain. Meanwhile, in a large bowl, cover and microwave bell pepper, celery and onion on high (100% power) for 5 minutes or until softened; drain. Add butter, broth, peas and black pepper; microwave 3 minutes on high. Stir in chicken, mushrooms and cooked spaghetti. Mix well. Divide mixture and spoon into two (8-by-8-inch) baking dishes coated with cooking spray. Sprinkle each with cheese. Cover and bake one casserole 20 minutes; uncover and bake 10 more minutes. Label, date and freeze the other casserole for a future meal.
Per serving: 284 calories, 25 grams protein, 7 grams fat (23% calories from fat), 3.2 grams saturated fat, 30 grams carbohydrate, 67 milligrams cholesterol, 318 milligrams sodium, 4 grams fiber.
Carb count: 2.
MARINATED PORK ROAST (SATURDAY)
Servings: makes 16 (3-ounce) servings
Preparation time: 10 minutes; marinating time: 8 hours
Cooking time: about 2 hours; standing time: 10 minutes
1 cup dry red wine
1/2 cup firmly packed light
brown sugar
1/3 cup ketchup
1/3 cup water
2 tablespoons vegetable
oil
3 cloves garlic, minced 2 tablespoons lowersodium soy sauce
1/2 teaspoon curry powder 2 tablespoons minced fresh ginger (about 1 ounce)
1/2 teaspoon pepper 1 (4-pound) well-trimmed boneless rolled pork loin roast
1 tablespoon cornstarch
Combine wine, sugar, ketchup, water, oil, garlic, soy sauce, curry powder, ginger and pepper in a heavy-duty resealable plastic bag; mix well. Add pork, seal, turn to coat and marinate in refrigerator for 8 hours; turn occasionally. Heat oven to 325 degrees. Remove pork from marinade; reserve 2 cups. Bring marinade to a boil; whisk in cornstarch and cook, stirring constantly,
2 to 3 minutes or until thickened. Cool. Pat pork dry and place on a rack in a shallow roasting pan. Bake 2 hours or until internal temperature reaches 145 degrees in the thickest part. Remove from oven, let stand 10 minutes. Slice and serve with reserved sauce.
Per serving: 194 calories, 26 grams protein, 5 grams fat (22% calories from fat), 1.2 grams saturated fat, 9 grams carbohydrate, 71 milligrams cholesterol, 184 milligrams sodium, no 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.