7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For January 12, 2014

Sunday Family

Spice up the family gathering with SWEET AND TANGY PORK TENDERLOIN. Combine 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 2 tablespoons tomato paste, 1 tablespoon chili powder, 2 teaspoons cumin and 1/2 teaspoon black pepper in a resealable plastic bag; mix well. Add 2 (1 pound each) trimmed pork tenderloins, turning to coat. Seal and marinate in refrigerator 1 hour or up to 24 hours.

Heat oven to 425 degrees. Place tenderloins on broiler rack coated with cooking spray; place rack in broiler pan lined with foil. Brush with marinade. Bake 20 minutes or until internal temperature reaches 145 degrees. Remove from oven, cover, and let stand 5 minutes. Slice 1 tenderloin and serve.

To accompany the pork, add ROASTED RED POTATOES, PETITE GREEN PEAS (frozen) and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top with BLUEBERRIES.

Save one of the tenderloins and enough cake for Monday.

Shopping List

light brown sugar, cider vinegar, tomato paste, chili powder, cumin, black pepper, pork tenderloins, cooking spray, red potatoes, frozen petite green peas, whole-grain rolls, pound cake, fresh or frozen blueberries.

Monday Heat and Eat

Use the leftover pork tenderloin for a smoky-flavored PORK CHILI. Heat 1 teaspoon canola oil in a Dutch oven over medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder. Cook 1 minute; chop and add the leftover pork tenderloin and cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can rinsed white hominy, 1 (14 1/2-ounce) can no-salt-added undrained diced tomatoes, and 1 tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to boil, reduce heat to low and cook 10 minutes; stir occasionally.

Serve with COLESLAW and CORNBREAD (from a mix). Slice the leftover POUND CAKE for dessert.

If chipotle chiles in adobo sauce are not available, use 1/4 teaspoon cayenne pepper and a dash of liquid smoke.

Shopping List

canola oil, onion, chili powder, canned no-salt-added tomato sauce, canned white hominy, canned no-salt-added diced tomatoes, chipotle chiles in adobo sauce, coleslaw, cornbread mix.

Tuesday Budget

Some would say it's cheap, but we say it's frugal to save money with dishes like SPICY SZECHUAN BEEF AND VEGETABLES. Serve the combo with CRUSTY ROLLS. Look into the future with FORTUNE COOKIES for dessert.

Shopping List

quick-cooking rice, extra-lean ground beef, packaged frozen mixed broccoli, carrots and water chestnuts (or another blend), fresh snow peas, Szechuan spicy stir-fry sauce or another flavor, dry-roasted peanuts, crusty rolls, fortune cookies.

Wednesday Express

Make it a SOUP AND SANDWICH NIGHT. Buy or make MINESTRONE SOUP for a quick meal. The deli will have TURKEY SANDWICHES on whole-grain bread and you can add a packaged GREEN SALAD. Scoop fat-free CHOCOLATE ICE CREAM for dessert.

Save enough ice cream for Friday.

Shopping List

minestrone soup, deli turkey sandwiches on whole-grain bread, packaged green salad, fat-free chocolate ice cream.

Thursday Meatless

We're always in the mood for no-meat lasagna, and this ZUCCHINI LASAGNA didn't disappoint. Serve it with MIXED GREENS and ITALIAN BREAD. For dessert, sprinkle sliced PEACHES with nutmeg.

Shopping List

no-salt-added or regular red pasta sauce, large zucchini, dried basil, no-boil lasagna noodles, reduced-fat ricotta or small-curd cottage cheese, parmesan, dried oregano, shredded part-skim mozzarella cheese, salad greens, Italian bread, peaches, nutmeg.

Friday Kids

You'll hit a home run with BAT BOYS on the menu. Spread a thin round of deli-sliced ham with low-fat mayonnaise and sprinkle with any shredded cheese. Place a sesame bread stick or pretzel rod on one edge and roll tightly. Add frozen OVEN FRIES and CARROT SALAD alongside. For dessert, top leftover ICE CREAM with MARSHMALLOW TOPPING.

Shopping List

deli-sliced ham, low-fat mayonnaise, any shredded cheese, sesame bread sticks or pretzel rods, frozen oven fries, carrot salad, marshmallow topping.

Saturday Easy Entertaining

Our guests were impressed with the flavor of this version of CHICKEN MARBELLA, and I was impressed with how easy it was to prepare. Serve it with MASHED POTATOES to catch the juices. On the side, add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. RASPBERRY SORBET with CHOCOLATE WAFERS is a simple dessert.

Shopping List

pitted dried plums (prunes), brown sugar, dry white wine, pitted green olives, capers, red wine vinegar, olive oil, fresh oregano, garlic, bay leaves, bone-in skinless chicken parts (breasts, thighs or legs or combination), parsley, potatoes to mash, romaine, whole-grain rolls, raspberry sorbet, chocolate wafers.