7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For December 01, 2013

Sunday Family

Present the family with savory PORK ROAST WITH APRICOT GINGER GLAZE today. Heat oven to 350 degrees. Combine 2 teaspoons less-sodium seasoned salt and 1 teaspoon dried thyme. Rub on all sides of a 2-pound boneless pork loin roast. Bake 20 minutes per pound or until internal temperature is 145 degrees.

Meanwhile, combine 1/2 cup apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon ground ginger. Coat roast with apricot mixture the last 10 minutes of baking. Remove roast from oven and tent with foil; let stand 3 minutes. Slice and serve.

To go with the roast, bake SWEET POTATOES. Slash the tops, and drizzle with a mixture of a little apple juice and cinnamon. Serve with FRESH BROCCOLI and make CORNBREAD (from a mix). Scoop LIME SHERBET for dessert.

Save enough pork and bake 2 extra sweet potatoes for Monday. Save enough sherbet for Tuesday.

Shopping List

less-sodium seasoned salt, dried thyme, boneless pork loin roast, apricot preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, apple juice, cinnamon, fresh broccoli, cornbread mix, lime sherbet.

Monday Heat and Eat

Take advantage of leftovers for BAKED PORK WITH CORN AND SWEET POTATOES. Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Add 1 (10 3/4-ounce) can condensed low-fat broccoli cheese soup, 1 (16-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked pork, 2 diced cooked sweet potatoes, 1/2 cup 1 percent milk and 2 beaten eggs. Stir until blended. Bake 25 minutes or until a knife inserted in center comes out clean.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, sprinkle CHUNKY APPLESAUCE with cinnamon.

Shopping List

cooking spray, canned condensed low-fat broccoli cheese soup, canned no-salt-added corn, 1 percent milk, eggs, fresh spinach, whole-grain rolls, chunky applesauce, cinnamon.

Tuesday Budget

These OVEN-GRILLED REUBENS are easy on the pocketbook and the palate. Serve them with DILL PICKLES and MIXED GREENS. Scoop leftover SHERBET for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, fat-free Thousand Island dressing, rye bread (without caraway seeds), reduced-fat Swiss cheese, shaved corned beef, cooking spray, dill pickles, salad greens.

Wednesday Kids

Calling all kids for TACO PIE. Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN GRAPES (seedless) into your mouth. (Wash and spread halved grapes on a cookie sheet and freeze for 1 hour.)

Frozen grapes keep in plastic bags up to two months.

Shopping List

lean ground beef, canned no-salt-added diced tomatoes and mild green chiles, canned no-salt-added corn, less-sodium taco seasoning, cooking spray, corn tortillas, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, lettuce, tomatoes, carrot and celery sticks, seedless grapes.

Thursday Express

Make it quick with CRUNCHY TURKEY AND CHEESE WRAPS. Spread low-fat mayonnaise onto 4 (8-inch) fat-free whole-grain tortillas. Layer lettuce, sliced tomatoes, 3 slices thinly sliced deli turkey and 1 slice (2 percent) cheese down center of each tortilla. Top with baked potato chips. Roll and fold the filled tortilla. Serve with canned BEAN SOUP. Try store-bought BROWNIES for dessert.

Buy enough brownies for Friday.

Shopping List

low-fat mayonnaise, fat-free whole-grain tortillas, lettuce, tomatoes, sliced deli turkey, 2 percent cheese slices, baked potato chips, canned bean soup, store-bought brownies.

Friday Meatless

GARLICKY TORTELLINI, SPINACH AND TOMATO SOUP will be on everyone's favorites list. Serve with a ROMAINE SALAD WITH SLICED EGGS (hard-cooked) and WHOLE-GRAIN ROLLS. Warm the leftover BROWNIES and top them with fat-free VANILLA ICE CREAM for dessert.

Save enough ice cream for Saturday.

Shopping List

unsalted butter, garlic, unsalted vegetable broth (such as Pacific), fresh or frozen cheese tortellini, no-salt-added canned diced tomatoes, fresh spinach, fresh basil, parmigiano-reggiano, romaine, eggs, whole-grain rolls, fat-free vanilla ice cream.

Saturday Easy Entertaining

No need to go to the beach for HAWAIIAN FLANK STEAK when you can prepare it for guests at home. Combine 1 (6-ounce) can pineapple juice with 3 tablespoons honey, 1 tablespoon soy sauce, 2 tablespoons chopped green onions and 1 teaspoon garlic powder in a shallow dish. Add 1 pound flank steak; turn to coat. Cover and marinate 15 minutes in refrigerator. Remove from refrigerator; pour marinade into a small pan; grill or broil steak 10 minutes on each side for medium doneness. Stir 2 teaspoons cornstarch into marinade in pan; bring to boil; boil 1 minute. Stir until hot and slightly thick; serve sauce with steak.

Accompany the tropical-flavored steak with RICE and SUGAR SNAP PEAS. Add SOURDOUGH ROLLS. For dessert, sprinkle toasted COCONUT over leftover ICE CREAM.

Shopping List

pineapple juice, honey, soy sauce, green onions, garlic powder, flank steak, cornstarch, rice, sugar snap peas, sourdough rolls, coconut.