7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For November 03, 2013

Sunday Family

Gather the family for SAVORY BEEF ROAST. Heat oven to 325 degrees. Combine 3 cloves crushed garlic and 3/4 teaspoon cracked black pepper and press evenly onto the surface of a 3- to 4-pound round tip roast (or sirloin tip roast). Place on rack in shallow roasting pan. Roast uncovered 2 to 2 1/2 hours for medium-rare (140 degrees) or 2 1/2 to 3 hours for medium (155 degrees). Remove from oven, transfer to a carving board, tent with foil and let stand 10 to 15 minutes.

Make GRAVY by stirring 1 (12-ounce) jar brown beef gravy, 1/4 cup water and 1/4 teaspoon Worcestershire sauce into pan drippings; cook on medium-low 3 to 5 minutes or until hot and bubbly. Carve roast into thin slices and serve it with gravy.

Accompany the roast with BROWN RICE and GREEN BEANS. Add DINNER ROLLS. For dessert, buy a CARROT CAKE.

Save enough beef for Monday and enough cake for Tuesday.

Shopping List

garlic, black pepper, round tip roast (or sirloin tip roast), jar brown beef gravy, Worcestershire sauce, brown rice, green beans, dinner rolls, carrot cake.

Monday Heat and Eat

Use the beef leftovers for hefty ITALIAN BEEF SANDWICHES. Place 4 split hoagie buns on cookie sheet and brush lightly with Italian salad dressing. Broil 1 to 2 minutes. Combine 3 tablespoons of the salad dressing with 8 ounces thinly sliced cooked (leftover) beef; coat. Heat 2 minutes in microwave or until hot. Divide meat mixture among bottoms of buns. Add roasted red pepper strips, sliced artichoke hearts (water-packed) and sliced part-skim mozzarella cheese. Broil 2 or 3 minutes or until cheese is melted; add tops and cut sandwiches in half.

Serve with a MIXED GREENS SALAD. FRESH FIGS are dessert.

Shopping List

hoagie buns, Italian salad dressing, roasted red peppers, water-packed artichoke hearts, sliced part-skim mozzarella cheese, salad greens, fresh figs.

Tuesday Meatless

Skip meat for flavor and enjoy fiber-packed MOROCCAN VEGETABLE STEW WITH COUSCOUS. Serve SLICED CUCUMBERS in plain yogurt alongside and add FLATBREAD. Leftover CAKE is waiting for dessert.

Shopping List

canola oil, fresh zucchini squash, onion, fresh carrot, garlic, vegetable broth, ground ginger, cumin, coriander, coarse salt, cinnamon, black pepper, canned reduced-sodium chickpeas, canned no-salt-added stewed tomatoes, couscous, cucumbers, plain yogurt, flatbread.

Wednesday Express

Make it quick tonight with CHILI-CHEESE PIEROGIES. In a 9-by-9-inch baking dish, combine 1 (16.9-ounce) package (any flavor) frozen pierogies and 1/2 cup water. Cover and microwave on high (100 percent power) 5 minutes; drain. Spoon 1 (15-ounce) can turkey chili over pierogies; cover and microwave on high 5 minutes or until hot; sprinkle with 50 percent reduced-fat shredded cheddar cheese and let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve.

Add a packaged GREEN SALAD and CRUSTY BREAD. You'll want PEACHES for dessert.

To save time, assemble Thursday's Baked Spaghetti tonight.

Shopping List

frozen pierogies, canned turkey chili, 50 percent reduced-fat shredded cheddar cheese, green onions, packaged green salad, crusty bread, peaches.

Thursday Kids

BAKED SPAGHETTI'S mild flavor is totally kid-friendly. Heat oven to 400 degrees. Cook 8 ounces spaghetti according to directions; drain. Coat with 1 tablespoon butter.

Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange cooked spaghetti in an even layer in dish. Spread 1 (24-ounce) carton fat-free cottage cheese over spaghetti. Sprinkle with 1/4 cup parmesan cheese. Heat 3 cups (any) red pasta sauce with meat until bubbly. Spoon sauce over cheese. Top with 1 cup shredded part-skim mozzarella cheese and 1/4 cup more parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove cover and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving.

Add a chopped LETTUCE SALAD and BREAD STICKS. For dessert, what kid would miss an OATMEAL COOKIE?

Adults might want to sprinkle crushed red peppers over their spaghetti.

Shopping List

spaghetti, butter, cooking spray, fat-free cottage cheese, parmesan cheese, jar any red pasta sauce with meat, shredded part-skim mozzarella cheese, lettuce, bread sticks, oatmeal cookies.

Friday Budget

Save some pennies with TUNA OLIVE SALAD. Add BEAN SOUP and WHOLE-GRAIN ROLLS. Top STRAWBERRIES with light whipped cream for dessert,

Shopping List

canned tuna in water, kalamata olives, lemon, flatleaf parsley, extra-virgin olive oil, coarse salt, pepper, salad greens, bean soup, whole-grain rolls, strawberries, light whipped cream.

Saturday Easy Entertaining

Everyone enjoyed this easy FLOUNDER WITH PESTO. Serve with ORZO tossed with parmesan. Add BABY PEAS WITH BACON. Cook 4 cups frozen petite peas according to directions. Cook 2 slices bacon in a large nonstick skillet on medium-high until crisp; remove from pan and drain on paper towels; set aside. Reserve drippings in skillet; add 2 tablespoons minced onion and 1/4 cup chopped pecans; cook on medium-high 3 to 4 minutes, stirring frequently, until onion is tender and pecans are lightly browned. Remove from skillet. In same skillet, melt 2 tablespoons butter on medium-high. Add peas, chopped bacon, onion, pecans, 1/2 teaspoon coarse salt and dash of pepper; toss. Heat until hot.

Add a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. Dessert is easy when you buy a KEY LIME PIE for dessert.

Shopping List

flounder fillets, pesto, coarse salt, dry white wine, plum tomatoes, fresh parsley, orzo, parmesan, frozen petite peas, bacon, onion, pecans, butter, pepper, Boston lettuce, sourdough bread, Key lime pie.