7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For October 20, 2013

Sunday Family

Tickle the family taste buds with CREOLE EYE OF ROUND ROAST. Heat oven to 325 degrees. Shake 3 tablespoons flour in a large (14-by-20-inch) oven bag (such as Reynolds); place bag in a 9-by-13-inch baking dish. To bag, add 1 (14 1/2-ounce) can diced no-salt-added tomatoes with onions and garlic or stewed tomatoes and 3 teaspoons Creole or Cajun seasoning. Squeeze bag to blend in flour. To bag, add 2- to 2 1/2-pound eye of round beef, 2 ribs celery (cut into 1/2-inch slices) and 1 medium red bell pepper (cut into strips). Turn bag to coat beef with sauce. Arrange ingredients in an even layer in bag. Close bag with nylon tie; cut 6 (1/2-inch) slits in top.

Bake 1 to 1 1/4 hours or until meat thermometer reads 145 degrees. Thinly slice beef. Stir sauce; serve with beef. (Note: Don't overcook; eye of round beef is very lean and will toughen in a heartbeat.)

Serve the savory beef dish with RICE and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE SLICES with fat-free STRAWBERRY ICE CREAM.

Save enough beef and cake for Monday; save enough ice cream for Tuesday.

Shopping List

flour, canned diced no-salt-added tomatoes with onions and garlic or stewed tomatoes, Creole or Cajun seasoning, eye of round beef, celery, red bell pepper, rice, romaine, whole-grain rolls, angel food cake, fat-free strawberry ice cream.

Monday Heat and Eat

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce or thick and chunky salsa and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream.

Serve with deli COLESLAW and CORNBREAD (from a mix). Finish with leftover CAKE and BLUEBERRIES, topped with light whipped cream.

Add as much leftover "tomato sauce" from roast to the chili as desired.

Buy enough coleslaw for Wednesday.

Shopping List

canned reduced-sodium pinto beans, picante sauce or thick and chunky salsa, chili powder, green onions, reduced-fat sour cream, deli coleslaw, cornbread mix, blueberries, light whipped cream.

Tuesday Budget

Put TURKEY BURGERS on the low-cost menu for tonight. Mix 12 ounces ground turkey with half packet onion soup mix and form into patties. Grill or pan-fry and serve the burgers on toasted whole-grain buns. Top burgers with LETTUCE, TOMATOES, LOW-FAT MAYONNAISE and MUSTARD. Serve with O'BRIEN POTATOES (frozen). Scoop the leftover ICE CREAM for dessert.

Shopping List

ground turkey, packet onion soup mix, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, mustard, frozen O'Brien potatoes.

Wednesday Express

What could be easier than buying a HAM STEAK and pan-frying it for a quick meal? Serve it with BAKED SWEET POTATOES sprinkled with cinnamon. Add leftover COLESLAW and MULTIGRAIN ROLLS. Serve fresh PINEAPPLE CHUNKS with toasted shredded coconut for dessert.

Shopping List

ham steak, sweet potatoes to bake, cinnamon, multigrain rolls, fresh pineapple chunks, shredded coconut.

Thursday Kids

My mother and I had fun one Halloween dressing up in 100-year-old clothes from the attic for our costumes, and eating DIPPY CHICKEN before our Halloween parade. Now this dish can be enjoyed by everyone again. Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then cornflake crumbs. Bake 15 minutes, turning once. Make a dipping sauce from 2 parts apricot jam to 1 part mustard.

Serve with OVEN FRIES (frozen) and CELERY STICKS. Add SOFT ROLLS. Don't be scared of GINGERBREAD SKELETONS for dessert.

Save enough "skeletons" for Friday.

Shopping List

chicken tenders, cooking spray, cornflake crumbs, apricot jam, mustard, frozen oven fries, celery, soft rolls, brown sugar, butter or buttery spread, molasses, egg, flour, baking soda, ground ginger, cinnamon, coarse salt, ground cloves, vanilla frosting.

Friday Meatless

Forget meat tonight and make TORTELLINI SOUP. Serve the hearty soup with GRILLED CHEESE SANDWICHES and a MIXED GREEN SALAD. Munch on leftover GINGERBREAD SKELETONS for dessert.

Shopping List

vegetable broth, refrigerated spinach tortellini, canned no-salt-added diced tomatoes with garlic and onion, green onions, garlic, dried basil, parmesan cheese, dense white bread and any cheese for sandwiches, salad greens.

Saturday Easy Entertaining

Invite friends for your own GRILLED TUNA. Serve it with BALSAMIC SAUCE. Combine 1/4 cup fat-free chicken broth, 1 tablespoon balsamic vinegar, 4 teaspoons dark brown sugar, 1 tablespoon low-sodium soy sauce and 1/2 teaspoon cornstarch in a small pan. Bring to boil; cook 1 minute, stirring constantly. Spoon over tuna and top with sliced green onions.


Shopping List

tuna to grill, fat-free chicken broth, balsamic vinegar, dark brown sugar, low-sodium soy sauce, cornstarch, green onions, couscous, fresh broccoli florets, fresh snow peas, onion, red bell pepper, garlic, toasted (dark) sesame oil or canola oil, fresh ginger, crushed red pepper, baguettes, store-bought lemon biscotti.