7 Day Menu Planner for March 26, 2017

Sunday Family

Serve the family your own ROAST CHICKEN with BROWN RICE AND GRAVY today. Alongside, try delicious ZUCCHINI CASSEROLE AU GRATIN, fresh BROCCOLI SPEARS and DINNER ROLLS. For dessert, buy a BLUEBERRY CRISP (frozen).

Save enough chicken, rice, gravy, zucchini casserole and crisp for Monday.

Shopping List

chicken to roast, brown rice, gravy, cooking spray, eggs, garlic, Dijon mustard, fresh basil, coarse salt, black pepper, reduced-fat cottage cheese, reduced-fat sharp cheddar cheese, zucchini, fresh broccoli spears, dinner rolls, frozen blueberry crisp.

ZUCCHINI CASSEROLE AU GRATIN

Servings:
makes 8 servings
Prep time:
15 minutes
Cook time:
45 to 50 minutes; standing time: 10 minutes
  • 2 whole eggs or 4 egg whites
  • 1 clove garlic, minced
  • 2 teaspoons Dijon mustard
  • 2 tablespoons fresh chopped basil
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup reduced-fat cottage cheese
  • 1 1/2 cups (6 ounces) shredded reduced-fat sharp cheddar cheese, divided
  • 2 1/2 pounds zucchini, cut into half-moons, 1/3 inch thick

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Whisk eggs, garlic, mustard, basil, salt and pepper. Add cottage cheese and 1/2 cup cheddar cheese. Add zucchini and stir to coat. Transfer to baking dish. Sprinkle with remaining cheese. Bake 45 to 50 minutes or until casserole is bubbly and the cheese is golden. Let stand 10 minutes before serving.

Per serving: 122 calories, 13 grams protein, 6 grams fat (40 percent calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 61 milligrams cholesterol, 456 milligrams sodium, 1 grams fiber.

Monday Heat and Eat

Make OPEN-FACE CHICKEN SANDWICHES for a quick meal. Place slices of leftover chicken over dense white bread and cover with hot GRAVY. Add the leftover RICE and ZUCCHINI CASSEROLE along with a SPINACH SALAD on the side. The leftover CRISP is dessert.

Shopping List

dense white bread, fresh spinach.

Tuesday Kids

This BAKED ZITI-BEEF CASSEROLE is just right for the kids. Heat oven to 375 degrees. Coat an 8-by-8-by-2-inch baking dish with cooking spray.

Meanwhile, cook 8 ounces ziti pasta according to directions; drain and set aside. In a large nonstick skillet, cook 1/2 pound lean ground beef and 1 small chopped sweet onion (such as Vidalia or another variety) on medium for 6 minutes or until beef is no longer pink; drain. Add 1 chopped medium zucchini and cook 2 minutes. Stir in 1 (15-ounce) can no-salt-added tomato sauce, 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 3/4 teaspoon dried oregano, and coarse salt and pepper to taste. Heat to boiling. Toss with cooked pasta. Spoon into baking dish; cover with foil and bake 20 minutes. Uncover and sprinkle with 3/4 cup part-skim shredded mozzarella. Bake, uncovered, 5 more minutes or until cheese melts.

Serve with CELERY STICKS and DIP, along with SOFT ROLLS. APPLE SLICES are good for dessert.

Shopping List

cooking spray, ziti pasta, lean ground beef, sweet onion (such as Vidalia or another variety), zucchini, canned no-salt-added tomato sauce, canned no-salt-added diced tomatoes, dried oregano, coarse salt, pepper, part-skim mozzarella, celery sticks, dip, soft rolls, apple slices.

Wednesday Meatless

Enjoy the Indian spices in CHICKPEA STEW. Serve the aromatic combo over BASMATI RICE. Add a LETTUCE WEDGE and FLATBREAD. For dessert, APRICOTS are easy.

Shopping List

olive oil, onion, canned no-salt-added diced tomatoes, sugar, curry powder, coarse salt, turmeric, cayenne pepper, canned reduced-sodium chickpeas (garbanzo beans), garam masala, fresh cilantro, basmati rice, lettuce, flatbread, apricots.

CHECKPEA STEW

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
less than 25 minutes
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1 teaspoon sugar
  • 1 teaspoon curry powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon cayenne pepper
  • 2 (15 1/2-ounce) can reduced-sodium chickpeas (garbanzo beans), rinsed
  • 1/2 teaspoon garam masala
  • 1/4 cup chopped fresh cilantro

Heat oil on medium in a large saucepan. Add onion and cook 5 minutes or until softened. Stir in tomatoes, sugar, curry powder, salt, turmeric and cayenne pepper. Cook 8 minutes or until thickened, stirring occasionally. Stir in chickpeas and garam masala; cook 5 minutes or until thoroughly heated. Sprinkle each serving with cilantro.

Per serving: 313 calories, 14 grams protein, 5 grams fat (15 percent calories from fat), 0.5 gram saturated fat, 53 grams carbohydrate, no milligrams cholesterol, 316 milligrams sodium, 11 grams fiber.

Thursday Budget

Pasta is a low-cost meal and easy to prepare, as is this SPAGHETTI WITH PARSLEY AND CHEESE. Cook 8 ounces spaghetti according to directions; drain.

Meanwhile, combine 5 minced garlic cloves and 1/3 cup chopped fresh flatleaf parsley. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high for 1 minute. Add the parsley-garlic mixture; stir well to combine with the oil and remove skillet from heat. Add cooked pasta to skillet and toss well to coat. Add 1/4 cup freshly grated Romano cheese and coarse salt and pepper to taste. Toss to coat.

Serve with a ROMAINE SALAD and GARLIC BREAD. Fresh PINEAPPLE is a simple dessert.

Shopping List

spaghetti, garlic, fresh flatleaf parsley, olive oil, Romano cheese, coarse salt, pepper, romaine, garlic bread, fresh pineapple.

Friday Express

Make it quick tonight with SOUTHWESTERN CHICKEN MELTS. In a medium bowl, mix together 1/2 package (8 to 10 ounces) Southwestern-style cooked sliced chicken breast (such as Perdue's or another brand), 1/4 cup salsa and 2 tablespoons low-fat mayonnaise. Spoon mixture onto 4 (6-ounce) corn tortillas; top each with 2 slices tomato and 1/4 cup shredded Monterey Jack cheese. Broil 2 minutes or until cheese is melted.

Serve with canned CHILI BEANS and GUACAMOLE. Make instant BUTTERSCOTCH PUDDING with 1 percent milk for dessert.

Shopping List

packaged Southwestern-style cooked sliced chicken breast (such as Perdue's or another brand), salsa, low-fat mayonnaise, corn tortillas, tomatoes, Monterey Jack cheese, canned chili beans, guacamole, instant butterscotch pudding, 1 percent milk.

Saturday Easy Entertaining

Tonight, serve your guests HONEY AND SPICE-GLAZED PORK CHOPS, along with MASHED SWEET POTATOES (fresh or refrigerated) and FRESH SNOW PEAS. Add a BIBB LETTUCE SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

honey, Dijon mustard, ground ginger, cinnamon, ground cloves, cooking spray, boneless center-cut loin pork chops, coarse salt, pepper, sweet potatoes to mash or refrigerated, fresh snow peas, bibb lettuce, baguettes, fruit tarts.

HONEY AND SPICE-GLAZED PORK CHOPS

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
less than 10 minutes
  • 1/4 cup honey
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon ground cloves
  • 4 (4-ounce) boneless center-cut loin pork chops (1/2 inch thick)
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper

In a medium bowl, combine honey, mustard, ginger, cinnamon and cloves; mix well and set aside. Heat a large nonstick skillet coated with cooking spray on medium-high. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat to medium-low; add honey mixture. Cook 5 minutes or until pork registers 145 degrees, turning chops once. Serve chops with sauce.

Per serving: 198 calories, 19 grams protein, 6 grams fat (25 percent calories from fat), 1.5 grams saturated fat, 19 grams carbohydrate, 57 milligrams cholesterol, 433 milligrams sodium, no fiber.

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