health

7 Day Menu Planner for January 04, 2015

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

The family will enjoy the sweet-hot flavor of PORK ROAST WITH JEZEBEL SAUCE. Alongside, ROASTED MASHED POTATOES are welcome. Bake 4 (about 2 pounds) potatoes; remove pulp, discard shells. In a large saucepan, combine 1 cup 1 percent milk, 1 tablespoon butter, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; cook over medium-low heat until warm. Remove from heat; add potatoes to pan and beat at medium speed with an electric mixer until smooth.

On the side, add steamed fresh BRUSSELS SPROUTS tossed with a little butter and dried marjoram and WHOLE-GRAIN ROLLS. Dessert is BAKED APPLE POCKETS.

Plan

Save enough pork, potatoes and apple pockets for Monday.

Shopping List

hot sauce, Worcestershire sauce, pepper, garlic powder, coarse salt, boneless pork loin, cooking spray, jarred apple jelly, jarred apricot-pineapple preserves, dry mustard, prepared horseradish, baking potatoes, 1 percent milk, butter, fresh brussels sprouts, dried marjoram, whole-grain rolls, refrigerated piecrusts, apples, sugar, flour, cinnamon.

PORK ROAST WITH JEZEBEL SAUCE

Servings: Makes 12 servings

Prep time: less than 10 minutes

Cook time: 20 minutes per pound; standing time: 5 minutes

  • 6 tablespoons hot sauce
  • 6 tablespoons Worcestershire sauce
  • 1 1/2 tablespoons pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1 (3-pound) boneless pork loin, well-trimmed
  • For the sauce:
  • 1 (8- to 10-ounce) jar apple jelly
  • 1 (8- to 10-ounce) jar apricot-pineapple preserves
  • 2 tablespoons dry mustard
  • 1 tablespoon pepper
  • 1 1/2 tablespoons prepared horseradish

Heat oven to 325 degrees. Mix together hot sauce and Worcestershire sauce; set aside. Combine pepper, garlic powder and salt. Place pork in a roasting pan coated with cooking spray; brush with hot sauce mixture; sprinkle with garlic and salt mixture. Bake 20 minutes per pound or until thickest portion registers 145 degrees; shield pork with foil for the last 30 minutes of cooking. Remove from oven and let stand 5 minutes. Slice and serve with Jezebel sauce (combine jelly, preserves, dry mustard, pepper and horseradish; mix well).

Per serving: 259 calories, 21 grams protein, 8 grams fat (27 percent calories from fat), 2.5 grams saturated fat, 27 grams carbohydrate, 58 milligrams cholesterol, 236 milligrams sodium, 1 gram fiber.

BAKED APPLE POCKETS

Servings: Makes 8 servings

Prep time: 10 minutes

Cook time: 15 to 20 minutes

  • 1 (15-ounce) package refrigerated piecrusts
  • 2 cups peeled, diced apples
  • 1/4 cup sugar
  • 1 tablespoon flour
  • 1 1/2 teaspoons cinnamon

Heat oven to 400 degrees. Unfold piecrusts and soften as directed on package. Press out fold lines; cut each crust into quarters, making 8 pieces. Combine apples, sugar, flour and cinnamon. Top half of each crust wedge with about 1/3 cup apple mixture. Fold untopped sides of wedges over filling. With fork, press edges to seal. Place on cookie sheet. Cut several small slits in top of each to allow steam to escape. Bake 15 to 20 minutes or until light golden. Serve warm.

Per serving: 259 calories, 2 grams protein, 14 grams fat (46 percent calories from fat), 5.9 grams saturated fat, 35 grams carbohydrate, 6 milligrams cholesterol, 276 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make PORK SANDWICHES tonight on whole-grain buns smeared with low-fat mayonnaise or grainy mustard. Add a beaten egg to the leftover potatoes, shape into patties, lightly coat with flour, and pan-fry in a little canola oil until browned on both sides and hot. Serve with deli COLESLAW. Warm the leftover BAKED APPLE POCKETS for dessert.

Plan

Buy enough coleslaw for Thursday.

Shopping List

whole-grain buns, low-fat mayonnaise or grainy mustard, egg, flour, canola oil, deli coleslaw.

Tuesday: Meatless

Enjoy no-meat PASTA FAGIOLE tonight. Prepare 12 ounces ditalini or other small pasta according to directions; drain and set aside.

Meanwhile, heat 2 tablespoons olive oil in a large pot on medium. Add 1 clove minced garlic, 2 large chopped green bell peppers, 1 medium chopped onion and 1 cup chopped celery. Cook 10 minutes or until softened. Add 1 (16-ounce) can tomato puree with 1 can water and coarse salt and pepper to taste. Cook on low 30 minutes; add 1 (15-ounce) can rinsed reduced-sodium cannellini beans and cooked ditalini and mix well.

Serve with a LETTUCE AND TOMATO SALAD and GARLIC BREAD on the side. Scoop fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

ditalini or other small pasta, olive oil, garlic, green bell peppers, onion, celery, canned tomato puree, coarse salt, pepper, canned reduced-sodium cannellini beans, lettuce, tomato, garlic bread, fat-free vanilla ice cream.

Wednesday: Express

Deli TUNA SALAD ON WHOLE-GRAIN TOAST is a quick meal. Serve it with deli SOUP and a packaged GREENS SALAD. For dessert, KIWIFRUIT is simple.

Shopping List

deli tuna salad, whole-grain bread, deli soup, packaged salad greens, kiwifruit.

Thursday: Budget

Make this economical VEGETABLE-CLAM CHOWDER tonight. Prepare 1 cup elbow macaroni according to directions; drain. Rinse with cold water until cool; drain. Combine 2 1/2 cups (of 3 cups total) 1 percent milk, 1 (16-ounce) package frozen mixed vegetables (thawed and drained), 1/2 teaspoon dried thyme, 1/2 teaspoon paprika and cooked pasta in a 2-quart saucepan. Cook over medium heat until bubbles form around edge of the milk.

In a separate bowl, whisk together 1/2 cup milk and 1 1/2 teaspoons cornstarch until cornstarch dissolves. Stir mixture into soup and heat to simmering. Add 1 (6-ounce) can drained clams and simmer, stirring frequently, for 3 minutes. Add coarse salt and pepper to taste.

Serve with leftover COLESLAW and CRACKERS. Scoop leftover ICE CREAM and top with STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Friday.

Shopping List

elbow macaroni, 1 percent milk, packaged frozen mixed vegetables, dried thyme, paprika, cornstarch, canned clams, coarse salt, pepper, crackers, strawberries.

Friday: Kids

Call it ZIPPY ZITI WITH PEAS AND CARROTS, and then call the kids to supper. Prepare 8 ounces ziti pasta according to directions and then prepare 1 (10-ounce) package frozen peas and carrots according to directions.

Meanwhile, heat 2 tablespoons canola oil in a medium saucepan. Stir in 1/2 teaspoon Italian seasoning, 1/2 cup 1 percent milk and 4 ounces 50 percent reduced-fat cheddar cheese and cook over medium until thickened. Stir in cooked vegetables and heat over medium. Place pasta in a large heated serving bowl; pour sauce over pasta and toss to coat.

Serve with a CHOPPED LETTUCE SALAD and BREAD STICKS. Make STRAWBERRY SMOOTHIES for dessert. For 2 smoothies: place 1 (6-ounce) container low-fat yogurt, 1 cup fresh strawberry halves (or frozen unsweetened whole strawberries), 3/4 cup 1 percent milk and 2 tablespoons Fiber One cereal in a blender. Cover; blend on high 10 seconds. Scrape down sides of blender. Cover; blend 20 seconds or until smooth. (Adapted from "Betty Crocker: The Big Book of Breakfast and Brunch," Betty Crocker; Houghton Mifflin Harcourt; 2014.)

Shopping List

ziti pasta, packaged frozen peas and carrots, canola oil, Italian seasoning, 1 percent milk, 50 percent reduced-fat cheddar cheese, lettuce, bread sticks, low-fat yogurt, fresh or frozen strawberries, Fiber One cereal.

Saturday: Easy Entertaining

Invite guests for ASIAN FLANK STEAK. Serve with RICE and SUGAR SNAP PEAS. Add a SPINACH SALAD with red onion rings.

For dessert, make BLUEBERRIES WITH LEMON CREAM. In a medium bowl, using a fork, break up 4 ounces reduced-fat cream cheese. Drain any liquid from 3/4 cup low-fat vanilla yogurt and add to cheese, along with 1 teaspoon honey. Using an electric mixer, beat at high speed until light and creamy. Stir in 2 teaspoons freshly grated lemon zest. Divide and layer lemon cream and 2 cups blueberries into 4 stemmed dessert glasses.

Shopping List

flank steak, sherry or apple juice, reduced-sodium soy sauce, honey, white vinegar, gingerroot, dark (toasted) sesame oil, garlic, cooking spray, rice, sugar snap peas, fresh spinach, red onion, reduced-fat cream cheese, low-fat vanilla yogurt, lemon, blueberries.

ASIAN FLANK STEAK

Servings: Makes 4 servings

Prep time: 10 minutes; marinating time: 8 hours

Cook time: less than 20 minutes

  • 1 pound flank steak
  • 1/4 cup sherry or apple juice
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup honey
  • 2 tablespoons white vinegar
  • 1 tablespoon minced peeled gingerroot
  • 1 teaspoon dark (toasted) sesame oil
  • 2 cloves garlic, crushed

In a resealable plastic bag, combine steak, sherry or juice, soy sauce, honey, white vinegar, gingerroot, sesame oil and garlic; marinate in refrigerator 8 hours, turning occasionally. Remove steak from bag; reserve marinade.

Place steak on broiler pan coated with cooking spray and cook 8 minutes per side, basting frequently with reserved marinade. Boil remaining marinade over medium heat for 1 minute. Carve steak diagonally across grain into thin slices. Serve with warm marinade.

Per serving: 277 calories, 26 grams protein, 10 grams fat (33 percent calories from fat), 4 grams saturated fat, 20 grams carbohydrate, 53 milligrams cholesterol, 464 milligrams sodium, no fiber.

health

7 Day Menu Planner for December 28, 2014

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Prepare your own ROAST CHICKEN for the family. Accompany it with BAKED WILD RICE WITH MUSHROOMS. Add FRESH BROCCOLI and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough chicken, baked rice and pie for Monday.

Shopping List

chicken to roast, wild rice, long-grain rice, French bread, olive oil, onion, garlic, sliced crimini mushrooms, dried sage, dried thyme, coarse salt, black pepper, unsalted chicken stock (such as Kitchen Basics), toasted pecans, cooking spray, fresh broccoli, whole-grain rolls, Boston cream pie.

BAKED WILD RICE WITH MUSHROOMS

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: less than 1 hour, plus rice

  • 1/2 cup uncooked wild rice
  • 1/2 cup long-grain rice
  • 3 cups cubed day-old French bread
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 1 clove garlic, minced
  • 8 ounces sliced crimini mushrooms
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 1/2 cups unsalted chicken stock (such as Kitchen Basics)
  • 1/3 cup toasted chopped pecans

Rinse and cook wild rice according to directions; cook long-grain rice according to directions. Spread bread cubes in a single layer on baking sheet; broil 5 to 6 inches from heat 4 minutes or until lightly browned. Stir after 2 minutes; set aside.

Heat oven to 325 degrees. In a large nonstick skillet, heat olive oil on medium. Add onion and garlic; cook and stir 3 minutes. Add mushrooms; cook 3 more minutes; stir occasionally. Add sage, thyme, salt, pepper and both cooked rices; cook 2 minutes, stirring occasionally. Stir in stock. Add pecans and toasted bread; toss lightly. Transfer to a 3-quart baking dish coated with cooking spray. Cover and bake 40 minutes or until hot.

Per serving: 183 calories, 5 grams protein, 6 grams fat (28 percent calories from fat), 0.6 gram saturated fat, 28 grams carbohydrate, no cholesterol, 167 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take Sunday's leftovers and turn them into BAKED CHICKEN WITH RICE. Chop some leftover chicken, mix it with the leftover baked rice, moisten with a little unsalted chicken stock and heat. Add GREEN BEANS and CRUSTY BREAD. Slice the leftover PIE for dessert.

Shopping List

unsalted chicken stock, green beans, crusty bread.

Tuesday: Budget

MEXICAN BEEF STEW will stretch your budget. On the side, serve the easy stew with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Refreshing ORANGE SECTIONS are your dessert.

Shopping List

canola oil, beef stew meat, coarse salt, lower-sodium beef broth, thick and chunky salsa, zucchini, reduced-sodium black beans, frozen corn, cornstarch, tomatoes, fresh cilantro, reduced-fat sour cream, lettuce wedge, whole-grain rolls, oranges.

MEXICAN BEEF STEW

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: about 2 hours

  • 2 tablespoons canola oil
  • 3 pounds beef stew meat, cut into 1-inch pieces
  • 1/2 teaspoon coarse salt
  • 1 cup lower-sodium beef broth
  • 1 cup prepared thick and chunky salsa
  • 2 medium zucchini, halved and sliced (3/4-inch slices)
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1/2 cup frozen corn
  • 2 tablespoons cornstarch, dissolved in 3 tablespoons water
  • Chopped tomato, chopped cilantro, reduced-fat sour cream for garnish

Heat canola oil in a Dutch oven on medium until hot. Brown beef in batches; pour off drippings. Return beef to pot; season with salt. Stir in broth and salsa; bring to boil. Reduced heat; cover tightly and simmer 1 1/2 hours. Stir in zucchini, beans and corn; continue cooking, covered, 15 to 20 minutes or until beef is tender. Stir in cornstarch mixture; cook and stir 1 minute or until thickened. Serve with garnishes as desired.

Per serving: 362 calories, 37 grams protein, 16 grams fat (41 percent calories from fat), 4.8 grams saturated fat, 15 grams carbohydrate, 106 milligrams cholesterol, 469 milligrams sodium, 4 grams fiber.

Wednesday: Express

For a quick meal, heat a HAM STEAK according to directions. Serve with BAKED SWEET POTATOES, frozen GREEN PEAS and BISCUITS (refrigerated). For dessert, CHUNKY APPLESAUCE is easy.

Plan

Buy enough biscuits for Thursday.

Shopping List

ham steak, sweet potatoes to bake, frozen green peas, refrigerated biscuits, chunky applesauce.

Thursday: Kids

These TACO CUPS are just right for the kids tonight. Heat oven to 400 degrees. Brown 1 pound 95 percent lean ground beef in a large nonstick skillet; drain. Add any reduced-sodium dry taco seasoning mix and 1 (8-ounce) can no-salt-added tomato sauce; mix well. Heat to boiling, reduce heat and simmer 5 minutes; stir occasionally.

Meanwhile, press 1 (12-ounce, 10-count) can refrigerated biscuits into cups of medium-sized muffin pan. Spoon beef mixture into each cup (about 2 tablespoons). Bake 10 to 15 minutes or until biscuits are golden. Sprinkle with shredded 50 percent reduced-fat cheddar cheese. Garnish with reduced-fat sour cream and mild salsa.

Serve with CARROT STICKS. Make instant VANILLA PUDDING with 1 percent milk for the kids. Swirl chocolate syrup on top.

Shopping List

95 percent lean ground beef, reduced-sodium dry taco seasoning mix, canned no-salt-added tomato sauce, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, mild salsa, carrot sticks, instant vanilla pudding, 1 percent milk, chocolate syrup.

Friday: Meatless

Take the standard and dress it up into PENNE WITH ARUGULA. Serve with frozen GREEN PEAS and GARLIC BREAD. PEACHES are good for dessert.

Shopping List

penne pasta, extra-virgin olive oil, garlic, crushed red pepper, sliced crimini mushrooms, coarse salt, jarred roasted red peppers, arugula leaves, parmesan cheese, black pepper, slivered almonds, frozen green peas, garlic bread, peaches.

PENNE WITH ARUGULA

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes, plus penne

  • 12 ounces whole-wheat penne
  • 1 tablespoon extra-virgin olive oil
  • 4 cloves garlic, minced
  • 1/8 teaspoon to 1/4 teaspoon crushed red pepper
  • 3 cups sliced crimini mushrooms
  • 1/4 teaspoon coarse salt
  • 1 (12-ounce) jar roasted red peppers, rinsed and cut into thin slices (1 1/2 cups)
  • 8 cups arugula leaves (8 ounces)
  • 2/3 cup freshly grated parmesan cheese, divided
  • Freshly ground black pepper
  • 1/3 cup toasted slivered almonds

Cook penne according to directions. Reserve 1/3 cup cooking water; drain penne.

Meanwhile, heat olive oil in a large nonstick skillet over medium-low. Add garlic and crushed red pepper; cook 1 to 2 minutes, stirring, until fragrant but not brown. Add mushrooms and salt; cook 3 to 5 minutes or until browned (add a little water if mixture seems dry). Stir in roasted red peppers and arugula; increase heat to medium-high. Cook 3 or 4 minutes or until arugula is wilted.

Place penne in a large, warm bowl. Add reserved water, arugula mixture, 1/3 cup parmesan and black pepper; toss to coat. Sprinkle with almonds and remaining parmesan. Serve immediately.

Per serving: 326 calories, 15 grams protein, 9 grams fat (23 percent calories from fat), 2.3 grams saturated fat, 51 grams carbohydrate, 8 milligrams cholesterol, 335 milligrams sodium, 9 grams fiber.

Saturday: Easy Entertaining

BAKED FLOUNDER WITH FRESH LEMON PEPPER will please any guest. Heat oven to 425 degrees. Combine 2 tablespoons grated lemon zest (yellow part of 2 to 3 lemons), 1 tablespoon extra-virgin olive oil, 1 1/4 teaspoons crushed black peppercorns, 1/2 teaspoon coarse salt and 2 cloves minced garlic. Place 4 (6-ounce) flounder fillets on a baking sheet coated with cooking spray. Rub lemon mixture evenly over fillets. Bake 8 minutes or until fish is opaque throughout. Garnish with lemon wedges.

Serve with PARSLEY BUTTERED POTATOES and SLICED FRESH CARROTS. Add a BIBB LETTUCE SALAD and BAGUETTES. For dessert, buy a CHEESECAKE.

Shopping List

lemons, extra-virgin olive oil, black peppercorns, coarse salt, minced garlic, flounder fillets, cooking spray, potatoes, fresh parsley, butter, fresh carrots, Bibb lettuce, baguettes, cheesecake.

health

7 Day Menu Planner for December 21, 2014

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Treat the family to this juicy, delicious ROSEMARY AND GARLIC CRUSTED PORK LOIN WITH BUTTERNUT SQUASH AND POTATOES. Serve with SPINACH SALAD with diced BEETS and ORANGES. Toss packaged baby spinach with drained diced pickled beets (from a jar), orange sections and a light vinaigrette. Add WHOLE-GRAIN ROLLS. Buy a deep-dish PEACH PIE for dessert.

Plan

Save enough pork with vegetables for Monday, save enough pie for Wednesday.

Shopping List

fresh rosemary, garlic, coarse salt, pepper, cooking spray, boneless center-cut pork loin roast, Yukon gold potatoes, olive oil, butternut squash, ruby port, tawny port or prune juice, no-salt-added chicken stock (such as Kitchen Basics), packaged baby spinach, jar pickled beets, oranges, light vinaigrette, whole-grain rolls, deep-dish peach pie.

Monday: Heat and Eat

Use the pork leftovers and make PORK LOIN SANDWICHES ON RYE BREAD; spread the bread with honey-mustard dressing. On the side, heat the leftover POTATOES and SQUASH. Add a LETTUCE WEDGE SALAD. For dessert, you'll enjoy FRESH PINEAPPLE.

Shopping List

rye bread, honey-mustard dressing, lettuce, fresh pineapple.

Tuesday: Express

Make it easy on yourself with another sandwich night and serve GRILLED CHEESE SANDWICHES with deli BLACK BEAN SOUP. Make a SLICED CUCUMBER SALAD and drizzle with Italian dressing. PLUMS are a simple dessert.

Shopping List

cheese and bread for sandwiches, deli black bean soup, cucumbers, Italian dressing, plums.

Wednesday: Entertaining/New Year's Eve

Celebrate with friends and savor ZUCCHINI AND SEARED SIRLOIN. Serve with RICE, a BIBB LETTUCE SALAD and BAGUETTES. Heat the leftover PIE and top with fat-free VANILLA ICE CREAM. Say hello to 2015!

Plan

Save enough ice cream for Thursday.

Shopping List

zucchini, sirloin steak, sugar, reduced-sodium soy sauce, fresh ginger, dark (toasted) sesame oil, clementines or tangerines, cilantro, sesame seeds, dried shallot or dried minced onion, rice, bibb lettuce, baguettes, fat-free vanilla ice cream.

Thursday: Budget/New Year's Day

Try the Southern tradition of good fortune for the New Year with the popular HOPPIN' JOHN. Take the good-luck tradition further and add your own COLLARD GREENS for some extra spending "green." Add canned STEWED TOMATOES for a little color. Serve it all with CORNBREAD (from a mix). For dessert, top leftover ICE CREAM with CHOCOLATE SAUCE and garnish with coconut.

Shopping List

dried black-eyed peas, ham, onion, coarse salt, pepper, hot pepper sauce, rice, green onions, collard greens, canned stewed tomatoes, cornbread mix, chocolate sauce, coconut.

Friday: Kids

For a change of pace, fix the kids OVEN-BAKED CHICKEN TENDERS. Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then coat them with mashed potato flakes (not granules). Sprinkle with a little coarse salt. Place on a baking sheet lined with nonstick foil and cook 15 minutes, turning once.

Serve with BAKED POTATO WEDGES (frozen) and GREEN BEANS. Color the plate with BABY CARROTS and RANCH DRESSING for dipping. The kids will love CHOCOLATE PUDDING (instant with 1 percent milk) for dessert.

Shopping List

chicken tenders, cooking spray, mashed potato flakes (not granules), coarse salt, frozen baked potato wedges, green beans, baby carrots, ranch dressing, instant chocolate pudding, 1 percent milk.

Saturday: Meatless

For an easy meal after a busy week, make LENTIL SOUP. Rinse and sort 1 (16-ounce) package lentils. In a large pot, combine the lentils with 4 cups water and heat to boiling; drain. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 2 thinly sliced ribs celery, 1/2 medium chopped onion and 1 clove minced garlic; cook 6 minutes or until softened. Add lentils, 6 cups no-salt-added vegetable broth and 1 teaspoon dried thyme. Bring to boil; reduce heat and simmer 20 minutes or until lentils are soft. Season with coarse salt and pepper to taste.

Ladle soup over BROWN RICE. Garnish with chopped red onion, chopped red bell pepper and chopped fresh cilantro if desired.

Add deli COLESLAW and CRUSTY BREAD. Enjoy PEARS for dessert.

Shopping List

lentils, olive oil, celery, onion, garlic, no-salt-added vegetable broth, dried thyme, coarse salt, pepper, brown rice, red onion, red bell pepper, fresh cilantro, deli coleslaw, crusty bread, pears.

Next up: More trusted advice from...