7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For August 04, 2013

Sunday Family

Serve the family your own ROAST CHICKEN (5 to 7 pounds). Alongside, try these easy AU GRATIN POTATOES. Heat oven to 400 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Scrub and thinly slice 2 pounds red potatoes. Arrange half the potatoes in dish, drizzle with 1 tablespoon (of 2 tablespoons total) melted butter, and season to taste with coarse salt and pepper. Top with 1/4 cup (1/2 cup total) shredded Gruyere cheese; repeat layers. In small saucepan, bring 1 cup 2 percent milk to a simmer; pour over potatoes. Coat top of potatoes with cooking spray. Bake 35 to 40 minutes or until potatoes are tender.

Add SLICED TOMATOES and CRUSTY ROLLS to the meal. Buy or make a PEACH COBBLER for dessert.

Save enough chicken and cobbler for Monday.

Shopping List

large chicken to roast, cooking spray, red potatoes, butter, coarse salt, pepper, Gruyere cheese, 2 percent milk, tomatoes, crusty rolls, peach cobbler.

Monday Budget

You'll receive rave reviews on economical RANCHO CHICKEN. Serve the flavorful casserole with a MIXED GREEN SALAD and extra TORTILLAS, if desired. Warm the leftover COBBLER for dessert.

Save enough Rancho Chicken and tortillas for Tuesday.

Shopping List

reduced-fat and reduced-sodium condensed cream of mushroom and cream of chicken soups, canned diced tomatoes with green chiles, red bell pepper, onion, chili powder, black pepper, corn tortillas, 50 percent reduced-fat sharp cheddar cheese, tomatoes, green onions, salad greens.

Tuesday Heat and Eat

Sit back and relax, because dinner is ready as soon as you reheat the leftover RANCHO CHICKEN. Serve with a LETTUCE WEDGE and leftover TORTILLAS. Slice WATERMELON for dessert.

Save enough watermelon for Wednesday.

Shopping List

lettuce, watermelon.

Wednesday Express

Try a fully cooked BEEF POT ROAST for an easy meal tonight. Serve with your own or refrigerated MASHED POTATOES and fresh ZUCCHINI. Add WHOLE-GRAIN ROLLS. Leftover WATERMELON is your dessert.

Shopping List

fully cooked beef pot roast, your own or refrigerated mashed potatoes, fresh zucchini, whole-grain rolls.

Thursday Meatless

LENTIL SALAD makes a perfect no-meat dinner. Drizzle TOMATO WEDGES with balsamic vinaigrette and thinly sliced fresh basil to accompany the high-fiber entree. Add BREAD STICKS. For dessert, enjoy NECTARINES.

Shopping List

dried lentils, coarse salt, bay leaves, cucumbers, celery, red onion, orange juice, white wine vinegar, Dijon mustard, crumbled reduced-fat feta cheese, tomatoes, balsamic vinaigrette, fresh basil, bread sticks, nectarines.

Friday Kids

Lucky kids! CHICKEN AND BLACK BEAN "PIZZAS" are on the menu. Heat oven to 350 degrees. In medium bowl, combine 1/2 cup mild salsa, 1 (10- to 12-ounce) can drained chicken breast, 1 cup rinsed reduced-sodium canned black beans, 1/4 cup chopped cilantro and 1/4 teaspoon cumin; mix well. Spread on 5 or 6 halved whole-grain English muffins. Divide and top with 1 cup shredded 50 percent reduced-fat cheddar cheese. Bake 8 to 10 minutes or until hot. Garnish with reduced-fat sour cream and guacamole.

Serve with BABY CARROTS and RED BELL PEPPER STRIPS with ranch dressing for dipping. For dessert, fat-free CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING is a kid-friendly dessert.

Shopping List

mild salsa, canned chicken breast, canned reduced-sodium black beans, cilantro, cumin, whole-grain English muffins, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, guacamole, baby carrots, red bell pepper, ranch dressing, fat-free chocolate ice cream, marshmallow topping.

Saturday Easy Entertaining

Start your entertaining evening with GAZPACHO (your own or store-bought). Follow the refreshing cold soup with FILET MIGNON AU POIVRE. Press 2 tablespoons crushed black pepper into 6 (4-ounce) filet mignons. Cook steaks in a nonstick skillet over medium-high heat 4 minutes per side or until desired doneness. Remove from skillet; to same skillet add 1/2 cup lower-sodium beef broth, 1/3 cup balsamic vinegar and 3 tablespoons red currant jelly; cook 5 minutes on medium or until thickened. Pour over steaks.


Shopping List

ingredients for your own or store-bought gazpacho, black pepper, filet mignons, lower-sodium beef broth, balsamic vinegar, red currant jelly, coarse salt, farro, oil-cured pitted olives, red onion, carrot, celery, fennel, cucumber, plum tomatoes, capers, garlic, extra-virgin olive oil, red wine vinegar, flatleaf parsley, fresh basil, fresh mint, reduced-fat crumbled feta cheese, green beans, sourdough bread, fruit tarts.