7 Day Menu Planner for October 15, 2017

Sunday Family

For family day, prepare PORK LOIN ROAST WITH HERBED PEPPER RUB. Preheat oven to 350 degrees. Pat dry a 3-pound boneless pork loin with paper towels. In a small bowl, combine 2 tablespoons cracked black pepper, 2 tablespoons grated parmesan cheese, 2 teaspoons dried basil, 2 teaspoons dried rosemary, 2 teaspoons dried thyme, 1/4 teaspoon garlic powder and 1/4 teaspoon coarse salt. Apply to all surfaces of pork. Place meat in a shallow pan. Roast 1 hour (20 minutes per pound) or until internal temperature reaches 145 degrees. Remove from oven; let stand 10 minutes before slicing.

Accompany your roast with QUINOA WITH DRIED CRANBERRIES, APRICOTS AND PECANS. Add SUGAR SNAP PEAS and WHOLE-GRAIN BREAD. Buy a YELLOW LAYER CAKE for dessert.

Save enough pork and cake for Monday.

Shopping List

boneless pork loin, cracked black pepper, parmesan cheese, dried basil, dried rosemary, dried thyme, garlic powder, coarse salt, unsalted vegetable broth, quinoa, dried cranberries, dried apricots, pecans, sugar snap peas, whole-grain bread, yellow layer cake.

QUINOA WITH DRIED CRANBERRIES, APRICOTS AND PECANS

Servings:
makes 6 servings
Prep time:
5 minutes
Cook time:
12 to 15 minutes
  • 2 cups unsalted vegetable broth or water
  • 1 cup quinoa
  • Pinch of coarse salt
  • 1/4 cup dried cranberries
  • 1/4 cup chopped dried apricots
  • 3/4 teaspoon dried thyme
  • 1/4 cup finely chopped toasted pecans

In a medium pan, bring broth or water to a boil. Add quinoa and salt. Reduce heat to low; cover and simmer 12 to 15 minutes or until all the liquid is absorbed. Stir cranberries, apricots and thyme into hot quinoa. Top with pecans and serve hot or cold.

Per serving: 174 calories, 5 grams protein, 5 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 28 grams carbohydrate, no cholesterol, 68 milligrams sodium, 3 grams fiber.

Monday Heat and Eat

Try DINNER IN A WRAP for an easy meal. Cook 2 cups brown rice according to directions. Meanwhile, prepare a large bag of frozen stir-fry vegetables. Make a dipping sauce by combining 1 cup orange marmalade with a few shakes of crushed red pepper flakes and a splash of rice wine vinegar. Warm a stack of flour tortillas in the microwave. Fill the warmed tortillas with hot rice, chopped leftover cooked pork, some vegetables and 1/2 teaspoon sesame seeds. Wrap and serve with the spicy orange sauce for dipping. Add a MIXED GREEN SALAD on the side, along with leftover CAKE for dessert.

Shopping List

brown rice, frozen stir-fry vegetables, orange marmalade, crushed red pepper flakes, rice wine vinegar, flour tortillas, sesame seeds, mixed greens.

Tuesday Express

Make it quick tonight with SLOPPY JOE PIEROGIES. Boil 1 (16-ounce) package of frozen potato-and-cheddar pierogies according to directions; drain well. Meanwhile, heat a large nonstick skillet on medium. Add 1 pound ground turkey; cook and stir 5 minutes or until it is no longer pink. Add 1 medium chopped green bell pepper and 1 medium chopped onion; cook and stir 5 minutes or until softened. Stir in 1 (15.5-ounce) can Sloppy Joe sauce; cook until mixture comes to a boil. Fold in drained pierogies. Ladle into soup bowls and serve. Add a packaged GREEN SALAD and WHOLE-GRAIN BREAD. Munch on OATMEAL COOKIES for dessert.

Shopping List

frozen potato-and-cheddar pierogies, ground turkey, green bell pepper, onion, canned Sloppy Joe sauce, packaged green salad, whole-grain bread, oatmeal cookies.

Wednesday Kids

Kids will like PICADILLO BURRITOS. Heat a large nonstick skillet to medium-high. Add 1 pound lean ground beef; cook 5 minutes or until no longer pink; drain well. Stir in 1 (14-ounce) can undrained no-salt-added diced tomatoes, 1/4 cup sliced pimiento-stuffed olives, 1 tablespoon cider vinegar, 3/4 teaspoon cumin, 3/4 teaspoon cinnamon and 1/4 teaspoon ground cloves. Reduce heat to low and simmer, partially covered, 10 minutes or until most of liquid has evaporated. Heat 4 large flour tortillas according to directions. Top each with 1/4 of beef mixture and 1/4 cup shredded lettuce; fold in the sides and roll. Serve with PEAS AND CARROTS. For dessert, FRESH PINEAPPLE SPEARS are easy.

Shopping List

lean ground beef, canned no-salt-added diced tomatoes, pimiento-stuffed olives, cider vinegar, cumin, cinnamon, ground cloves, large flour tortillas, lettuce, frozen peas and carrots, fresh pineapple spears.

Thursday Budget

This GOCHUJANG MEAT LOAF is one of the best we've had in a while, and I think you will feel the same. Serve with JASMINE RICE and SNOW PEAS. Add WHOLE-GRAIN ROLLS. Try this CHUNKY APPLESAUCE for dessert: Combine 1 pound peeled and diced apples (Macintosh, Fuji or Gala are best) with 1/4 cup water, 2 teaspoons brown sugar and 1/8 teaspoon cinnamon. Cover and microwave on high (100 percent power) until the apples are tender, 6 to 8 minutes. Mash with a fork or potato masher. Adjust seasonings and enjoy.

Shopping List

ground pork, lean ground beef, onion, water crackers, fresh mint, gochujang sauce, egg, coarse salt, ketchup, jasmine rice, snow peas, whole-grain rolls, apples, brown sugar, cinnamon.

GOCHUJANG MEAT LOAF

Servings:
makes 8 slices
Prep time:
15 minutes
Cook time:
55 minutes
  • 1 pound ground pork
  • 1 pound lean ground beef
  • 1 small onion, finely chopped
  • 8 water crackers, finely crushed
  • 1/2 cup chopped fresh mint
  • 5 tablespoons gochujang sauce, divided (see NOTE)
  • 1 egg
  • 1/2 teaspoon coarse salt
  • 1/4 cup ketchup

Preheat oven to 425 degrees. In a large bowl, mix pork, beef, onion, crackers, mint, 3 tablespoons guchujang, egg and salt. Mold into a loaf and place on a foil-lined baking sheet; bake 25 minutes. Meanwhile, in a small bowl, mix together the remaining gochujang sauce and ketchup. Remove meatloaf from oven and reduce heat to 375 degrees. Brush with ketchup mixture. Return to oven and bake 30 minutes or until internal temperature is 165 degrees.

NOTE: Gochujang sauce's primary ingredients are red chili powder, glutinous rice powder, powdered fermented soybeans and salt. Look for it in or near the ketchup aisle.

Per slice: 291 calories, 24 grams protein, 16 grams fat (50 percent calories from fat), 5.7 grams saturated fat, 12 grams carbohydrate, 92 milligrams cholesterol, 527 milligrams sodium, 1 gram fiber.

Friday Meatless

Always a favorite, GRILLED SWISS CHEESE and TOMATO SANDWICHES are easy. Serve them with BEAN SOUP and a SPINACH SALAD. SLICED KIWIFRUIT is dessert.

Shopping List

bread, Swiss cheese and tomatoes for sandwiches, bean soup, fresh spinach, kiwifruit.

Saturday Easy Entertaining

Invite friends for a taste-bud-pleasing sensation, CHICKEN MOLE BAKE. Serve the Mexican dish with RICE, FRESH ZUCCHINI, a SLICED AVOCADO SALAD and FLOUR TORTILLAS. Make or buy FLAN for dessert.

Shopping List

cooking spray, bone-in skinless chicken breasts and thighs, coarse salt, pepper, canola oil, mole, unsalted chicken broth, sliced almonds, sesame seeds, rice, fresh zucchini, avocado, flour tortillas, flan.

CHICKEN MOLE BAKE

Servings:
makes 8 servings
Prep time:
20 minutes
Cook time:
1 hour
  • 2 pounds bone-in skinless chicken breasts (cut into serving-size pieces)
  • 2 pounds bone-in skinless chicken thighs
  • Coarse salt and pepper to taste
  • 2 teaspoons canola oil
  • 1/2 cup mole
  • 2 cups unsalted chicken broth
  • 1/2 cup toasted sliced almonds
  • 2 tablespoons sesame seeds

Preheat oven to 350 degrees. Place chicken on a rack coated with cooking spray in a shallow baking dish lined with foil. Coat chicken with cooking spray. Season with salt and pepper. Bake, uncovered, 35 to 40 minutes or until internal temperature reaches 165 degrees. Meanwhile, heat oil in a 2-quart pan on medium-high. Add mole and heat 1 minute, stirring constantly. Gradually add broth; stir to dissolve mole. Bring to a boil, then reduce heat to low and simmer (with lid slightly ajar) about 45 minutes. Stir frequently. Remove chicken from oven and transfer to serving plate. Top with some of the mole mixture, the almonds and sesame seeds, and serve. Pass the remaining mole mixture at the table.

Per serving: 298 calories, 37 grams protein, 14 grams fat (45 percent calories from fat), 2.8 grams saturated fat, 3 grams carbohydrate, 139 milligrams cholesterol, 181 milligrams sodium, 1 gram fiber.

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