7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For August 11, 2013

Sunday Family

Everyone wanted seconds of the PEACH-GLAZED PORK LOIN ROAST. Serve the flavor-packed roast with RICE AND PETITE GREEN PEAS (toss hot cooked rice with microwaved frozen petite peas). Add a BIBB LETTUCE SALAD and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE for dessert.

Prepare Monday's rice and the lemon-mustard dressing today. Save enough pork for Monday and enough cake for Tuesday.

Shopping List

cumin, less-sodium seasoned salt, cinnamon, boneless pork loin roast, all-fruit peach preserves, Worcestershire sauce, ground ginger, rice, frozen petite green peas, bibb lettuce, dinner rolls, chocolate layer cake.

Monday Heat and Eat

WILD RICE AND PORK SALAD was a hit at our house. Prepare 1 (6-ounce) package long grain and wild rice according to directions, using fat-free chicken broth as the liquid. Cool. Mix together the rice, 2 cups (leftover) chopped pork, 2 ribs thinly sliced celery, 1 medium chopped green bell pepper and 1 medium chopped red onion; set aside.

For the LEMON MUSTARD DRESSING: Combine 1/4 cup olive oil, 1/4 cup fresh lemon juice, 1 1/2 teaspoons dry mustard and 1/2 teaspoon black pepper; mix well. Pour over rice/pork mixture and toss to mix.

Serve with steamed fresh ZUCCHINI and CRUSTY BREAD. Enjoy FRESH FIGS for dessert.

Shopping List

packaged long grain and wild rice, fat-free chicken broth, celery, green bell pepper, red onion, olive oil, lemons, dry mustard, black pepper, fresh zucchini, crusty bread, fresh figs.

Tuesday Express

No messing around with cooking dinner tonight because a ROTISSERIE CHICKEN is on the menu. Serve with deli POTATO SALAD, a FRESH SPINACH SALAD and WHOLE-GRAIN ROLLS. Leftover CAKE is your dessert.

Save enough chicken for Wednesday.

Shopping List

rotisserie chicken, deli potato salad, fresh spinach, whole-grain rolls.

Wednesday Budget

Make an economical B.C.L.T. SANDWICH tonight (bacon, leftover chicken, lettuce and tomato) on whole-grain toast. Serve with OVEN FRIES (frozen).

No one will call you cheap (how rude!) when you bring out the BLUEBERRY-KIWI DESSERT PIZZA. Heat oven to 350 degrees. Slice 1 (18-ounce) package any refrigerated cookie dough as directed on package. Arrange slices in an ungreased 14-inch pizza pan. Using floured fingers, press dough evenly in pan. Bake 15 minutes or until golden. Spread 1 cup prepared marshmallow fluff (from 7 1/2-ounce jar) over cookie crust, leaving a 1-inch border. Arrange 2 cups fresh blueberries and 1 peeled and sliced kiwifruit on top. Sprinkle with chopped toasted walnuts. Slice and serve.

Shopping List

bacon, lettuce, tomato, whole-grain bread, frozen oven fries, any refrigerated cookie dough, flour, jar marshmallow fluff, fresh blueberries, kiwifruit, walnuts.

Thursday Kids

The kids will go for the fruity flavor of ORANGE CHICKEN WITH RICE. Heat oven to 450 degrees. Divide and place 1 pound boneless, skinless chicken tenders in center of 4 (12-by-18-inch) sheets heavy-duty foil. Place 1/2 cup uncooked quick rice around chicken (in each sheet). Top each serving with 1/4 cup sliced celery and 2 tablespoons orange marmalade. Drain 2 (11-ounce) cans of mandarin oranges and reserve juice. Divide and place orange sections over other ingredients. Bring up foil sides. Double-fold tops of foil and one end. Through open end, divide and pour in reserved juice. Double-fold remaining end to seal, leaving room for heat circulation inside. Bake 18 to 22 minutes on a cookie sheet. Remove from oven; open packets away from your face.

Stir and serve immediately with FRESH GREEN BEANS and SOFT ROLLS.

For dessert, continue the fruit-fest with this CANTALOUPE-NECTARINE SMOOTHIE. Put 1 large nectarine (cut into 1/2-inch wedges) in airtight container; freeze overnight. When ready to make smoothie, place nectarine in blender. Add 1 1/2 cups cantaloupe wedges (cut 1-inch chunks), 2/3 cup plain fat-free Greek yogurt, 1 tablespoon (any kind) milk, 1 tablespoon frozen orange juice concentrate, 1 1/2 teaspoons honey and 1/2 teaspoon pure vanilla extract. Blend until smooth. Slurp.

Shopping List

boneless, skinless chicken tenders, quick-cooking rice, celery, orange marmalade, canned mandarin oranges, fresh green beans, soft rolls, nectarines, cantaloupe, plain fat-free Greek yogurt, any kind milk, frozen orange juice concentrate, honey, pure vanilla extract.

Friday Meatless

It wasn't easy, but I didn't lick the plate after eating the delicious GARBANZO TOMATO STEW. Serve the high-fiber, high-flavor stew over COUSCOUS. Add a crisp iceberg LETTUCE WEDGE and WHOLE-GRAIN PITAS. For dessert, try a scoop of fat-free STRAWBERRY ICE CREAM.

Shopping List

olive oil, onion, garlic, canned diced tomatoes, canned reduced-sodium garbanzo beans, vegetable broth, no-salt-added tomato paste, dried rosemary, dried oregano, Greek seasoning, coarse salt, pepper, fresh baby spinach leaves, parsley, reduced-fat feta cheese, couscous, iceberg lettuce, whole-grain pitas, fat-free strawberry ice cream.

Saturday Easy Entertaining

Invite guests for the Indian flavors of GARAM MASALA AND SOUR CREAM CHICKEN BAKE. Serve with aromatic BASMATI RICE. Add color and flavor with steamed ASPARAGUS.

Alongside, serve CUCUMBER RAITA. In a small pan, heat 1/2 teaspoon olive oil on medium. Add 1 minced garlic clove and cook 30 seconds. Transfer to a bowl and add 1 medium peeled, seeded and finely chopped cucumber, 2/3 cup fat-free plain Greek yogurt, 1 tablespoon chopped cilantro, 1/2 teaspoon honey, 1/2 teaspoon rice-wine vinegar, a pinch of cumin, a dash of hot sauce, and coarse salt and pepper to taste. Mix well and serve immediately with FLATBREAD.

LEMON SHERBET is the perfect dessert.

Shopping List

canola oil, onion, skinless, bone-in chicken thighs and/or legs, reduced-fat sour cream, fat-free plain Greek yogurt, lemons, garam masala, turmeric, coarse salt, basmati rice, asparagus, olive oil, garlic, cucumber, cilantro, honey, rice-wine vinegar, cumin, hot sauce, pepper, flatbread, lemon sherbet.