7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For September 29, 2013

Sunday Family

Think tropical as the family enjoys ROASTED PORK TENDERLOIN WITH MANGO RELISH. Alongside, serve BROWN RICE tossed with toasted cashews. Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a COCONUT CAKE for dessert.

Toast cashews in a 350-degree oven 5 to 8 minutes; watch carefully or they will burn.

Save the non-marinated pork tenderloin and the cake for Monday. If time permits, make Monday's soup today. Cook enough brown rice, and label and freeze for Wednesday.

Shopping List

oranges, molasses, fresh ginger, coriander, pork tenderloins, mango, fresh mint, dried cranberries, rice vinegar, crushed red pepper, brown rice, cashews, fresh asparagus, sourdough bread, coconut cake.

Monday Heat and Eat

Make SPLIT-PEA SOUP WITH PORK for an easy meal. In a Dutch oven, combine 12 cups water and 1 (16-ounce) package split peas (picked over and rinsed), 3 chicken bouillon cubes and 2 cups chopped onion; bring to boil on medium-high. Reduce heat to low and simmer, uncovered, 2 hours; stir occasionally. Add 1 1/2 cups thinly sliced fresh carrots; simmer 20 minutes or until carrots are almost tender. Stir in 2 cups diced cooked pork and simmer 10 more minutes.

Ladle into bowls and garnish with fat-free croutons and reduced-fat sour cream. Add a SPINACH SALAD and CRUSTY BREAD. Leftover CAKE is your dessert.

Shopping List

packaged split peas, chicken bouillon cubes, onions, fresh carrots, fat-free croutons, reduced-fat sour cream, fresh spinach, crusty bread.

Tuesday Meatless

COUSCOUS WITH ROASTED VEGETABLES makes a fine no-meat dinner. Add a MIXED GREENS SALAD and PITA BREAD. For dessert, make instant BUTTERSCOTCH PUDDING with skim milk, topped with light whipped cream.

Thaw rice for Wednesday.

Shopping List

couscous, red and orange bell peppers, yellow and zucchini squashes, coarse salt, black pepper, garlic, Italian seasoning, olive oil, balsamic vinegar, reduced-fat or regular crumbled feta cheese (basil- and tomato-flavored if available), salad greens, pita bread, instant butterscotch pudding, skim milk, light whipped cream.

Wednesday Budget

Saving money is easy with economical ACROSS THE BORDER CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound boneless, skinless chicken thighs, cut into strips, and cook 5 minutes, stirring often. Stir in 1 (8-ounce) can no-salt-added tomato sauce, 1 (14.5-ounce) can no-salt-added rinsed corn, 1 (4-ounce) can chopped green chiles, 1 1/2 teaspoons chili powder and 1 teaspoon onion powder. Bring to a boil; reduce heat to medium-low and cook 10 minutes, stirring occasionally. Serve it over the leftover RICE.

Add a ROMAINE SALAD and make CORNBREAD from a mix. A bowl of PEACHES sounds good for dessert.

Shopping List

canola oil, boneless, skinless chicken thighs, canned no-salt-added tomato sauce, canned no-salt-added corn, canned chopped green chiles, chili powder, onion powder, romaine, cornbread mix, peaches.

Thursday Kids

Expect the kids to love helping you make TACO MONSTER MOUTHS. Serve them with CARROT STICKS. For dessert, halved KIWIFRUIT, scooped with a spoon, is fun.

Shopping List

pimento-stuffed green olives, American cheese, taco shells, 95 percent lean ground beef, less-sodium taco seasoning mix, tomatoes, lettuce, carrot sticks, kiwifruit.

Friday Express

Who can resist GRILLED BURGERS (turkey or lean beef on whole-grain buns) with any and all of the trimmings of lettuce, tomato, low-fat mayonnaise, mustard, ketchup, onions and pickles? Accompany the all-American favorite with deli BROCCOLI SALAD and BAKED CHIPS. Scoop RASPBERRY SORBET for dessert.

Save enough sorbet for Saturday.

Shopping List

meat for burgers (ground turkey or lean beef), whole-grain buns, lettuce, tomato, low-fat mayonnaise, mustard, ketchup, onions, pickles, deli broccoli salad, baked chips, raspberry sorbet.

Saturday Easy Entertaining

Serve your guests DIJON CHICKEN. Heat oven to 375 degrees. Combine 1/2 cup dry bread crumbs, 2 tablespoons freshly grated parmesan cheese, 1/2 teaspoon dried thyme and 1/4 teaspoon pepper; mix well and set aside. Brush 3 tablespoons creamy mustard-mayonnaise blend (such as Dijonnaise) on 4 (5- to 6-ounce) boneless chicken breasts. Coat in bread crumbs; shake off excess. Arrange on a rack coated with cooking spray and place rack in shallow baking dish. Bake 45 minutes or until no longer pink.

Serve with your own or packaged RICE PILAF. Squeeze fresh lemon juice over fresh GREEN BEANS. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, serve leftover SORBET in stemmed glasses and add BUTTER COOKIES.

Shopping List

dry bread crumbs, parmesan cheese, dried thyme, pepper, creamy mustard-mayonnaise blend (such as Dijonnaise), boneless chicken breasts, cooking spray, rice pilaf, lemon, fresh green beans, bibb lettuce, whole-grain rolls, butter cookies.