health

7 Day Menu Planner for April 28, 2019

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

Sunday: Family

Gather the family for GREMOLATA-TOPPED ROAST BEEF. Accompany the roast with FINGERLING POTATOES roasted in olive oil and garnished with chopped fresh parsley, along with STEAMED SLICED YELLOW SQUASH. Add SOURDOUGH BREAD. For dessert, top PINEAPPLE SORBET with toasted COCONUT.

Plan

Save enough beef and coconut for Monday.

Shopping List

lemon, fresh parsley, garlic, pepper, boneless rump roast, fingerling potatoes, olive oil, fresh yellow squash, sourdough bread, pineapple sorbet, coconut.

GREMOLATA-TOPPED ROAST BEEF

Servings: makes 10 (3-ounce cooked weight) servings

Prep time: 10 minutes

Cook time: 1 1/4 to 1 3/4 hours; standing time: 15 to 20 minutes

  • 1 medium lemon
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon minced garlic
  • 1/4 teaspoon pepper
  • 1 (3-pound) boneless rump roast

Heat oven to 325 degrees. In a medium bowl, combine juice and zest from same lemon, parsley, garlic and pepper. Press mixture evenly into all surfaces of roast. Place roast on rack in shallow roasting pan. Roast 1 1/4 to 1 3/4 hours for medium-rare. Remove roast when internal temperature reaches 135 degrees. Transfer to carving board; tent loosely with foil. Let stand 15 to 20 minutes before slicing and serving.

Per serving: 185 calories, 29 grams protein, 7 grams fat (33 percent calories from fat), 2.3 grams saturated fat, 1 gram carbohydrate, 79 milligrams cholesterol, 38 milligrams sodium, no fiber.

Monday: Heat and Eat

Slice and heat the leftover beef and make TEX-MEX WRAPS on warm corn tortillas along with sliced avocado, shredded lettuce and reduced-fat sour cream. Add CHILI BEANS on the side. Buy MINI VANILLA CUPCAKES for dessert and sprinkle with leftover coconut.

Shopping List

corn tortillas, avocado, lettuce, reduced-fat sour cream, chili beans, mini vanilla cupcakes.

Tuesday: Budget

Stretch the food budget with FUSILLI WITH LENTILS, SAUSAGE AND TOMATOES. Serve with a LETTUCE WEDGE and CRUSTY BREAD. PEARS are good for dessert.

Shopping List

fusilli pasta, olive oil, spicy turkey or other Italian sausage, canned lentil soup, canned diced tomatoes with basil, garlic and oregano, fresh parsley, coarse salt, pepper, lettuce, crusty bread, pears.

FUSILLI WITH LENTILS, SAUSAGE AND TOMATOES

Servings: makes 6 servings

Prep time: about 10 minutes

Cook time: about 15 minutes, plus pasta

  • 12 ounces fusilli pasta
  • 1 teaspoon olive oil
  • 4 ounces spicy turkey or other Italian sausage, casings removed
  • 1 (19-ounce) can lentil soup
  • 1 (14 1/2-ounce) can lightly drained diced tomatoes with basil, garlic and oregano
  • 1/4 cup chopped fresh parsley
  • Coarse salt to taste
  • Freshly ground pepper to taste

Cook pasta according to directions; drain and transfer to a large bowl. Meanwhile, in a large nonstick skillet over medium, heat oil. Add sausage and cook, breaking up clumps, 3 to 5 minutes or until browned. Add lentil soup and tomatoes and bring to a simmer. Cook 6 to 10 minutes or until heated through and slightly reduced, stirring occasionally. Stir in parsley and season with salt and pepper. Add mixture to pasta; toss and serve immediately.

Per serving: 318 calories, 15 grams protein, 5 grams fat (13 percent calories from fat), 0.9 gram saturated fat, 54 grams carbohydrate, 15 milligrams cholesterol, 496 milligrams sodium, 6 grams fiber.

Wednesday: Meatless

Make STUFFED POTATOES for dinner and skip the meat. Bake large potatoes, slash the tops, squeeze ends, and top the potatoes with a heated mixture of 1 cup drained salsa, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed Mexican-style corn. Add a dollop of plain Greek yogurt. Serve with a packaged low-fat CAESAR SALAD and WHOLE-GRAIN ROLLS. Scoop STRAWBERRY ICE CREAM for dessert.

Shopping List

baking potatoes, salsa, canned reduced-sodium black beans, canned Mexican-style corn, plain Greek yogurt, packaged low-fat Caesar salad, whole-grain rolls, strawberry ice cream.

Thursday: Express

Make it quick tonight with this TURKEY REUBEN LOAF. Heat oven to 425 degrees. Spread bottom half of a split loaf of Italian bread with reduced-fat Russian dressing. Top with rinsed and drained canned sauerkraut, deli sliced turkey and sliced Swiss cheese. Replace top, wrap in foil and bake 30 minutes. Cut into serving-size sandwiches and serve with DILL PICKLES and BAKED POTATO CHIPS. PLUMS are a light dessert.

Shopping List

Italian bread loaf, reduced-fat Russian dressing, canned sauerkraut, deli sliced turkey, sliced Swiss cheese, dill pickles, baked potato chips, plums.

Friday: Kids

Surprise the kids with SPAGHETTI SUNDAES tonight. Cook 8 ounces spaghetti according to directions; drain. Fill 4 ice cream sundae dishes half full with the spaghetti. Divide and pour 2 cups heated marinara sauce over the spaghetti. Thaw and heat frozen mini meatballs and top each sundae with 2 or 3 of them, along with some freshly grated parmesan cheese. Add a CHOPPED LETTUCE SALAD and SOFT ROLLS. Pop RED AND GREEN GRAPES into your mouth for dessert.

Shopping List

spaghetti, marinara sauce, frozen mini meatballs, parmesan cheese, lettuce, soft rolls, red and green grapes.

Saturday: Easy Entertaining

"Yum yum," said our guests, and so will yours when you serve them FLOUNDER WITH TOMATOES, OLIVES AND FETA. Serve with ORZO tossed with freshly grated parmesan cheese and chopped fresh parsley. Add FRESH BROCCOLI and a BAGUETTE.

For dessert, make MIXED FRUIT CREPES: Heat oven to 400 degrees. In a large bowl, mash 3 ripe bananas with 2 tablespoons half-and-half and 1 tablespoon sugar. Cover one side of 10 packaged crepes with the mixture. Drain 1 (14 1/2-ounce) can peaches and 1 (14 1/2-ounce) can pears. Cut the fruits into small pieces and lay over the banana mixture. Roll or fold the crepes and place on a baking dish coated with cooking spray. Dot with butter and bake 15 minutes. Divide among serving plates and garnish with a dollop of light whipped cream.

Tip

Look for packaged crepes in the produce section.

Shopping List

flounder fillets, onion, canned diced tomatoes with basil, garlic and oregano, canned sliced black olives, dried basil, crumbled garlic-and-herb or plain feta cheese, orzo, parmesan cheese, fresh parsley, fresh broccoli, baguette, bananas, half-and-half, sugar, packaged crepes, canned peaches, canned pears, cooking spray, butter, light whipped cream.

FLOUNDER WITH TOMATOES, OLIVES AND FETA

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 25 minutes

  • 1 pound flounder fillets
  • 1 small onion, thinly sliced
  • 1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, undrained
  • 1/3 cup sliced black olives
  • 1/2 teaspoon dried basil
  • 1/2 cup crumbled garlic-and-herb or plain feta cheese

Heat oven to 425 degrees. In a 9-by-13-inch baking dish, layer flounder, then onion. Spoon tomatoes and olives evenly over flounder; sprinkle with basil and cheese. Bake, uncovered, 25 minutes or until fish is opaque.

Per serving: 174 calories, 17 grams protein, 7 grams fat (34 percent calories from fat), 2.6 grams saturated fat, 12 grams carbohydrate, 56 milligrams cholesterol, 983 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for April 21, 2019

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

Sunday: Family

The family will give their approval to MEDITERRANEAN BEEF POT ROAST. Serve with STEAMED MIXED VEGETABLES. Add a ROMAINE SALAD and CRUSTY BREAD. Enjoy CHERRY COBBLER for dessert.

Plan

Save enough cobbler for Monday.

Shopping List

boneless beef shoulder roast, flour, olive oil, balsamic vinegar, onions, shallots, dates, coarse salt, pepper, mixed vegetables to steam, romaine, crusty bread, cherry cobbler.

MEDITERRANEAN BEEF POT ROAST

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 2 1/2 to 3 1/4 hours

  • 1 (2 1/2- to 3-pound) boneless beef shoulder roast
  • 1/4 cup flour
  • 2 tablespoons olive oil
  • 1 1/2 cups water
  • 1/4 cup balsamic vinegar
  • 2 small onions, halved and sliced
  • 4 medium shallots, sliced
  • 1/4 cup chopped dates
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper

Heat oven to 325 degrees. Lightly coat roast with flour. Heat oil in Dutch oven over medium heat. Brown roast evenly on both sides (6 to 8 minutes total); remove. Add water and vinegar to pan; cook and stir until brown bits are dissolved. Return roast to pan. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly. Bake 2 1/2 to 3 1/4 hours or until roast is fork-tender. Remove roast; keep warm. Cook liquid and vegetables on medium-high to desired consistency for sauce. Carve roast across grain. Serve with sauce.

Per serving: 246 calories, 27 grams protein, 10 grams fat (36 percent calories from fat), 2.6 grams saturated fat, 13 grams carbohydrate, 81 milligrams cholesterol, 176 milligrams sodium, 1 gram fiber.

Monday: Express

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with quartered RED POTATOES tossed with a little butter and chopped fresh dill and some deli COLESLAW. Add RYE BREAD. Heat the leftover COBBLER for dessert.

Shopping List

bratwurst, spicy brown mustard, red potatoes, butter, fresh dill, deli coleslaw, rye bread.

Tuesday: Kids

Everyone at our house liked the sloppy Joe-style BARBECUE TURKEY AND BEANS. We served it open-face over toasted whole-grain buns. Add OVEN FRIES (from frozen) and deli CARROT SALAD. PEARS make a good dessert.

Tip

Adults might want to add sliced jalapeno peppers to their sandwiches.

Plan

If time permits, assemble tomorrow's lasagna tonight, cover and refrigerate.

Shopping List

bone-in skinless turkey thighs, canned baked beans, onions, barbecue sauce, spicy brown or other mustard, cumin, coarse salt, whole-grain buns, frozen oven fries, deli carrot salad, pears, jalapeno peppers (if desired).

BARBECUE TURKEY AND BEANS

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: 8 hours on low, or 4 hours on high

  • 2 pounds bone-in skinless turkey thighs
  • 1 (28-ounce) can baked beans
  • 1 1/2 cups chopped onions
  • 1 cup barbecue sauce
  • 1 tablespoon spicy brown or other mustard
  • 1 teaspoon cumin
  • 1 teaspoon coarse salt

Place turkey in a 4-quart or larger slow cooker. Separately, combine beans, onions, barbecue sauce, mustard, cumin and salt; mix well. Pour over turkey. Cook 8 hours on low or 4 hours on high. Remove turkey and shred with 2 forks. Discard bones. Return meat to cooker, mix well and serve.

Per serving: 174 calories, 12 grams protein, 2 grams fat (12 percent calories from fat), 0.6 gram saturated fat, 23 grams carbohydrate, 43 milligrams cholesterol, 662 milligrams sodium, 3 grams fiber.

Wednesday: Meatless

LAZY LASAGNA works for me! Heat oven to 375 degrees. Combine 2 (15-ounce) containers reduced-fat ricotta cheese, 4 beaten egg whites, 2 cups shredded part-skim mozzarella cheese and 1/2 cup freshly grated parmesan cheese; mix well. In a 9-by-13-inch baking dish, spread 1 cup (of 4 cups) red pasta sauce. Layer 4 (of 12 total) pre-cooked lasagna noodles, 1 cup pasta sauce, and half the cheese mixture. Repeat layers (noodles, sauce, cheese), then add the last 4 noodles and 1 more cup sauce. Cover with non-stick foil; bake 1 hour. Uncover and sprinkle with 1 cup mozzarella and 1/4 cup Parmesan cheese. Bake 10 more minutes; let stand 10 minutes. Serve with a packaged ITALIAN SALAD and GARLIC BREAD. How about TAPIOCA PUDDING for dessert?

Tip

If the lasagna has been refrigerated, add 10 minutes to the initial baking time.

Plan

Save half the lasagna for Thursday night.

Shopping List

reduced-fat ricotta cheese, eggs, shredded part-skim mozzarella cheese, parmesan cheese, red pasta sauce, pre-cooked lasagna noodles, packaged Italian salad, garlic bread, tapioca pudding.

Thursday: Heat and Eat

You've done the work -- now relax and reheat the leftover LASAGNA for an easy dinner. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. Add refreshing LEMON SHERBET for dessert.

Shopping List

mixed greens, Italian bread, lemon sherbet.

Friday: Budget

Buy one of the canned reduced-sodium tomato soups and add cooked rice for your own TOMATO RICE SOUP. We liked the soup with GRILLED CHEESE SANDWICHES and PICKLES on the side. Make SUNDAES by spooning fresh STRAWBERRIES over CHOCOLATE ICE CREAM.

Shopping List

canned reduced-sodium tomato soup, rice, bread and cheese for sandwiches, your favorite pickles, fresh strawberries, chocolate ice cream.

Saturday: Easy Entertaining

Prepare ROSEMARY MARINATED LAMB CHOPS and serve with WHITE BEAN SALAD WITH MINT AND RED ONION. In a medium bowl, mix 1/2 cup chopped red onion and 3 tablespoons sherry vinegar; let sit for 15 minutes. Add 1 (15-ounce) can rinsed reduced-sodium white beans, 1/2 cup coarsely chopped fresh spearmint or other mint leaves, 1/2 cup chopped red bell pepper, 2 tablespoons rinsed capers, 2 tablespoons extra-virgin olive oil and coarse salt and black pepper to taste. Toss to mix. Alongside, add steamed sliced fresh ZUCCHINI and WHOLE-GRAIN ROLLS. Buy CHEESECAKE and spoon leftover STRAWBERRIES over it for dessert.

Shopping List

dried crushed rosemary, dried thyme, black pepper, garlic powder, coarse salt, onion, orange juice, dry white wine, extra-virgin olive oil, loin lamb chops, red onion, sherry vinegar, canned reduced-sodium white beans, fresh spearmint or other mint, red bell pepper, capers, fresh zucchini, whole-grain rolls, cheesecake.

ROSEMARY MARINATED LAMB CHOPS

Servings: makes 8 lamb chops

Prep time: 10 minutes; marinating time: 30 to 60 minutes

Cook time: about 10 minutes

  • 2 teaspoons dried crushed rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1 cup finely chopped onion
  • 1/2 cup orange juice
  • 1/4 cup dry white wine
  • 3 tablespoons extra-virgin olive oil, divided
  • 8 loin lamb chops, cut 1 to 1 1/4 inches thick

Combine rosemary, thyme, pepper, garlic powder and salt; mix well. Add onion, orange juice, wine and 2 tablespoons of the oil. Whisk together and reserve 1/2 cup for later. Place lamb in resealable plastic bag; add marinade. Turn to coat. Refrigerate 30 to 60 minutes. Remove lamb (do not remove onion pieces from chops), blot with paper towel and discard marinade. Heat remaining oil in a heavy skillet on medium-high. Sear lamb 4 minutes on one side or until well-browned. Turn and cook 4 more minutes or until desired doneness. Add reserved marinade and simmer 2 minutes. Remove lamb to serving platter. Pour marinade over lamb. Serve immediately.

Per chop: 171 calories, 19 grams protein, 9 grams fat (50 percent calories from fat), 2.6 grams saturated fat, 2 grams carbohydrate, 58 milligrams cholesterol, 172 milligrams sodium, no fiber.

health

7 Day Menu Planner for April 14, 2019

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

Sunday: Family

Gather the family for an Easter celebration and serve a spiral-sliced HAM. To accompany the ham, make RED POTATO SALAD and add BROCCOLI SALAD from the deli for an easy meal. Add MIXED GREENS and BISCUITS. For dessert, APPLE TARTS are perfect.

Plan

Save enough ham, broccoli salad and tarts for Monday.

Shopping List

spiral-sliced ham, small red potatoes, low-fat mayonnaise, whole milk, prepared horseradish, lemons, coarse salt, black pepper, green onions, broccoli salad, mixed greens, biscuits, apple tarts.

RED POTATO SALAD

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 1/2 pounds small red potatoes, cut into 3/4-inch cubes
  • 1/3 cup low-fat mayonnaise
  • 1/4 cup whole milk
  • 3 tablespoons prepared horseradish
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon coarse salt
  • 1/2 teaspoon coarsely ground black pepper
  • 2 green onions, thinly sliced on the diagonal and divided

Cook potatoes in a large pot with enough water to cover them; bring to a boil on medium-high heat. Reduce heat and simmer, covered, 10 to 12 minutes or until fork-tender. Meanwhile, in a large bowl with a wire whisk, mix mayonnaise, milk, horseradish, lemon juice, salt and pepper until blended. Reserve 1 tablespoon onions and stir the rest into dressing. Drain potatoes. Add hot potatoes to dressing bowl, gently stirring with rubber spatula to combine. Serve, or cover and refrigerate. Sprinkle with reserved onions when ready to serve.

Per serving: 109 calories, 3 grams protein, 1 gram fat (7 percent calories from fat), 0.1 gram saturated fat, 23 grams carbohydrate, 1 milligram cholesterol, 298 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make HAM SANDWICHES ON RYE tonight. Spread the bread with coarse-grain mustard and add Swiss cheese. Grill the sandwiches if you like. Follow the directions on the package and prepare SLICED POLENTA for a side dish. Add the leftover BROCCOLI SALAD. Warm the leftover TARTS for dessert.

Shopping List

rye bread, coarse-grain mustard, Swiss cheese, polenta.

Tuesday: Kids

Help the kids make EDUCATION SOUP for a learning supper. Add 1 (10-ounce) package frozen chopped spinach (thawed) to canned alphabet soup, along with unsalted chicken broth and any vegetables lingering in the refrigerator. Heat the soup and serve it with TOASTED CHEESE SANDWICHES. Munch on CELERY STICKS stuffed with reduced-fat CREAM CHEESE alongside. For dessert, halve some KIWIS and scoop the fruit with a spoon.

Shopping List

frozen chopped spinach, canned alphabet soup, unsalted chicken broth, ingredients for toasted cheese sandwiches, celery, reduced-fat cream cheese, kiwis.

Wednesday: Budget

BEEF WITH MUSHROOMS AND RED WINE GRAVY will become a favorite at your house just as it is at ours. Serve it over no-yolk EGG NOODLES and garnish with chopped fresh PARSLEY. Add FRESH BROCCOLI and WHOLE-GRAIN ROLLS. PEARS are good for dessert.

Plan

Save some beef and mushrooms for Thursday.

Shopping List

well-trimmed beef stew meat, onions, sliced fresh cremini (or other) mushrooms, packaged beefy onion soup mix, cornstarch, coarse salt, pepper, dry red wine, no-yolk egg noodles, fresh parsley, fresh broccoli, whole-grain rolls, pears.

BEEF WITH MUSHROOMS AND RED WINE GRAVY

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 8 to 9 hours on low; 4 to 5 hours on high

  • 1 1/2 pounds well-trimmed beef stew meat, cut into 1-inch cubes
  • 2 medium onions, cut into 1/2-inch wedges
  • 1 (8-ounce) package fresh cremini (or other) mushrooms, sliced
  • 1 (1.1-ounce) packet beefy onion soup mix
  • 3 tablespoons cornstarch
  • Coarse salt to taste
  • Pepper to taste
  • 1 1/2 cups dry red wine

Place beef, onions and mushrooms in a 4-quart or larger slow cooker. Add dry soup mix. Sprinkle with cornstarch, salt and pepper. Pour wine over all. Cover and cook on low 8 to 9 hours or high 4 to 5 hours. Stir well before serving.

Per serving: 232 calories, 23 grams protein, 8 grams fat (32 percent calories from fat), 3.1 grams saturated fat, 12 grams carbohydrate, 71 milligrams cholesterol, 367 milligrams sodium, 1 gram fiber.

Thursday:

Friday: Meatless

EGG SALAD SANDWICHES have always been one of my favorites, especially when they are on whole-grain toast with lettuce and tomatoes. Make your own or buy the egg salad. Add a PICKLE or two and OLIVES on the side. Serve with BAKED CHIPS. CHOCOLATE PUDDING made with 1 PERCENT MILK and topped with LIGHT WHIPPED CREAM is a good dessert.

Shopping List

egg salad, whole-grain bread, lettuce, tomatoes, pickles, olives, baked chips, chocolate pudding mix, 1 percent milk, light whipped cream.

Saturday: Easy Entertaining

SALMON IN FOIL PACKETS WITH MANGOES, CARROTS AND PEAS is company-worthy. Serve with ORZO and a BIBB LETTUCE SALAD. Top the leftover VANILLA ICE CREAM with BLUEBERRIES.

Shopping List

salmon fillets, coarse salt, pepper, mango, carrots, sugar snap peas, soy sauce, butter, orzo, bibb lettuce, blueberries.

SALMON IN FOIL PACKETS WITH MANGOES, CARROTS AND PEAS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 15 to 20 minutes

  • 4 (6-ounce) salmon fillets, skin removed
  • Coarse salt to taste
  • Pepper to taste
  • 1 (1-pound) mango, peeled, pitted and diced
  • 1 cup (about 4 ounces) matchstick cut carrots
  • 1 cup (about 4 ounces) sugar snap peas, stems and strings removed
  • 1 tablespoon soy sauce
  • 1 tablespoon butter, cut into 4 pieces

Preheat oven to 450 degrees. Cut 8 (12-inch) squares of heavy-duty foil. Pat salmon dry and season with salt and pepper. Place 1 piece of salmon on 1 piece of cut foil. Divide and top each with diced mango, carrots and peas. Pour soy sauce, divided, on top of salmon and veggies; top each with 1 piece of butter. Place second piece of foil over salmon and veggies. Fold foil pieces together around all four sides, creating approximately a 7-inch square. Place on rimmed baking sheet and bake for 15 to 20 minutes, depending on desired doneness of salmon.

Per serving: 321 calories, 38 grams protein, 11 grams fat (30 percent calories from fat), 3.3 grams saturated fat, 17 grams carbohydrate, 87 milligrams cholesterol, 275 milligrams sodium, 3 grams fiber.

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