7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 21, 2013

Sunday Family

How about your own boneless ROAST PORK LOIN for the family today? Serve it with BROWN RICE SALAD WITH MINT AND PECANS.

Add GREEN BEANS WITH TOMATOES, OREGANO AND FETA. Heat 3 tablespoons olive oil on medium in a wide saucepan. Add 1 cup finely chopped onions and 2 cloves minced garlic; cook 3 minutes or until fragrant. Add 1 fennel bulb (thinly sliced); cook 3 minutes. Sprinkle with 1/4 teaspoon each coarse salt and freshly ground pepper. Add 2 (14-ounce) cans undrained stewed tomatoes; bring to a simmer. Reduce heat to low; cover and cook 30 minutes or until mixture becomes saucy. Add 2 pounds trimmed green beans (cut into 2-inch pieces); simmer 15 to 30 minutes or until tender. Add 1/3 cup chopped flatleaf parsley; simmer 5 minutes. Spoon into serving bowls; top with 1/2 cup crumbled feta cheese. (Adapted from "Fresh Food Nation," Martha Holmberg; The Taunton Press, 2013.)

Make a BOSTON LETTUCE SALAD and add SOURDOUGH BREAD. Buy or make a PLUM TART for dessert.

Save enough pork, brown rice salad and tart for Monday.

Shopping List

boneless pork loin, brown rice, fat-free chicken broth, tomato, red bell pepper, green onions, golden raisins, pecans, fresh mint, olive oil, lemons, coarse salt, pepper, onions, garlic, fennel bulb, canned stewed tomatoes, fresh green beans, flatleaf parsley, feta cheese, Boston lettuce, sourdough bread, plum tart.

Monday Heat and Eat

Make PORK SANDWICHES with the leftovers. Layer slices of pork and roasted red peppers on rosemary bread (or another dense bread) that has been spread with honey-mustard dressing. Serve with leftover BROWN RICE SALAD. End with leftover PLUM TART for dessert.

Shopping List

roasted red peppers, rosemary bread (or another dense bread), honey-mustard dressing.

Tuesday Express

Make CHICKEN STIR-FRY for a quick meal. Cook and stir 4 cups fresh vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots) or 1 (1-pound) package frozen stir-fry vegetables in 1 tablespoon canola oil on medium-high 3 or 4 minutes or until softened. Add 1 (8- to 10-ounce) package refrigerated, cooked, sliced chicken breast and 1/2 cup stir-fry sauce; cook 1 to 2 minutes or until hot. Spoon over quick-cooking RICE.

Serve with a packaged GREEN SALAD and CRUSTY BREAD. KIWIFRUIT is dessert.

Shopping List

fresh or frozen vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots), canola oil, package refrigerated, cooked, sliced chicken breast, stir-fry sauce, quick-cooking rice, packaged green salad, crusty bread, kiwifruit.

Wednesday Kids

HURRY-UP LASAGNA has "kids' favorite" written all over it. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray and spread 1 1/4 cups (from a 26-ounce jar) red pasta sauce into dish. Arrange 12 frozen large cheese ravioli (from a 30-ounce bag) over sauce and scatter 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry) over ravioli. Top with 1 cup (of 2 cups total) part-skim shredded mozzarella cheese. Cover with another layer of ravioli, the remaining sauce and mozzarella. Cover tightly with foil and bake 25 minutes; uncover and bake 5 to 10 more minutes or until bubbly.

Serve with CELERY CANOES (cream cheese in celery sticks). Try one of summer's best desserts and have a NECTARINE.

Shopping List

cooking spray, jar red pasta sauce, frozen large cheese ravioli, frozen chopped spinach, part-skim shredded mozzarella cheese, celery, cream cheese, nectarines.

Thursday Budget

Take a few liberties with the traditional and make "PAELLA" PRONTO. Add a MIXED GREENS SALAD and WHOLE-GRAIN PITA BREAD. Slice CANTALOUPE WEDGES for dessert.

Shopping List

package frozen petite green peas, package mild to hot turkey sausage, cooking spray, chicken tenders, red bell pepper, garlic, dried thyme, package yellow rice mix, coarse salt, black pepper, salad greens, whole-grain pita bread, cantaloupe.

Friday Meatless

Skip meat tonight with PIEROGIES on the menu. Cook 1 (16.9-ounce) package frozen potato and onion pierogies in boiling water 5 minutes or until they float; remove from heat, drain and return to pot.

Meanwhile, combine 1 1/2 cups marinara sauce, 1/2 cup sliced green olives and 1/4 teaspoon crushed red pepper in separate saucepan; bring to a simmer. Pour sauce over hot pierogies; stir gently. Serve on individual plates and garnish tops with dollops of reduced-fat ricotta cheese.


Shopping List

frozen potato and onion pierogies, jar marinara sauce, green olives, crushed red pepper, reduced-fat ricotta cheese, salad greens, fresh peaches.

Saturday Easy Entertaining

Take your guests to Oregon for CURRIED CHICKEN SALAD WITH MARIONBERRIES. Serve the refreshing salad with ORZO pasta tossed with parmesan cheese and POPPY SEED MUFFINS. Slice COCONUT CAKE for dessert.

The marionberry was developed in Oregon.

Shopping List

olive oil, boneless, skinless chicken breasts, coarse salt, pepper, reduced-fat mayonnaise, dry white wine, mango chutney, curry powder, lemon, ground ginger, scallion, celery, golden raisins, fresh or frozen marionberries or blackberries, roasted and salted cashews, lettuce, orzo pasta, parmesan cheese, poppy seed muffins, coconut cake.