7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For December 14, 2014

Sunday Family

Serve BAKED LAMB SHOULDER CHOPS for a new flavor today. Heat oven to 350 degrees. Sprinkle 4 lamb shoulder chops with coarse salt, pepper and chopped fresh rosemary. Place on a bed of sliced onions in a roasting pan, cover with foil and bake 40 minutes; reduce heat to 300 degrees and bake 30 more minutes.

Serve with PARSLEY BUTTERED POTATOES and ARTICHOKE AND MUSHROOM BAKE. Add a RED-TIPPED LETTUCE SALAD sprinkled with pomegranate arils and CRUSTY ROLLS. ANGEL FOOD CAKE WITH BLUEBERRIES and light WHIPPED CREAM is an easy dessert.

Save enough angel food cake for Monday.

Shopping List

lamb shoulder chops, coarse salt, pepper, fresh rosemary, onions, fresh Italian parsley, butter, potatoes, cooking spray, canned water-packed quartered artichokes, olive oil, garlic, shallots, sliced crimini mushrooms, Italian seasoning, lemon, Italian seasoned bread crumbs, red-tipped lettuce, pomegranate arils, crusty rolls, angel food cake, blueberries, light whipped cream.

ARTICHOKE AND MUSHROOM BAKE

Servings:
makes 6 servings
Prep time:
10 minutes
Cook time:
about 35 minutes
  • 1 (14-ounce) can quartered artichokes packed in water, drained
  • 2 tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1/2 cup chopped shallots
  • 8 ounces sliced crimini mushrooms
  • 1 teaspoon Italian seasoning
  • Coarse salt and pepper to taste
  • 1 tablespoon fresh lemon juice
  • 1/4 cup Italian seasoned bread crumbs

Heat oven to 350 degrees. Coat a 1 1/2- or 2-quart baking dish with cooking spray. Spoon artichokes into dish. In a large nonstick skillet, heat oil on medium. Add garlic and shallots and cook 2 to 3 minutes. Add mushrooms, Italian seasoning, salt and pepper to taste, lemon juice and bread crumbs; cook 3 minutes. Spoon mushroom mixture over artichokes; mix well. Bake 25 to 30 minutes or until hot.

Per serving: 94 calories, 3 grams protein, 5 grams fat (45 percent calories from fat), 1 gram saturated fat, 10 grams carbohydrate, no cholesterol, 188 milligrams sodium, 2 grams fiber.

Monday Meatless

Relax and enjoy flavorful, no-meat PIZZA OLIVADA during this busy week. Serve with a MIXED GREENS SALAD. Add leftover CAKE and serve it with fat-free VANILLA ICE CREAM.

Save enough ice cream for Friday.

Shopping List

thin pizza crust (such as Boboli or another brand), olive spread or kalamata olives, fresh basil or Italian parsley, plum tomatoes, shredded part-skim mozzarella cheese, dried oregano, crushed red pepper, salad greens, fat-free vanilla ice cream.

PIZZA OLIVADA

Servings:
makes 6 slices
Prep time:
15 minutes
Cook time:
about 12 minutes
  • 1 (10-ounce, 12-inch) prepared thin pizza crust (such as Boboli or another brand)
  • 3/4 cup any olive spread or chopped kalamata olives
  • 1/4 cup chopped fresh basil or fresh Italian parsley
  • 3 plum tomatoes, thinly sliced with seeds removed
  • 1 1/2 cups shredded part-skim mozzarella cheese
  • 1 teaspoon dried oregano
  • 1/4 to 1/2 teaspoon crushed red pepper

Heat oven to 450 degrees. Place pizza crust on baking sheet. Spread olive spread (or olives) over crust; top with basil (or parsley), tomatoes and mozzarella. Sprinkle with oregano and red pepper. Bake 12 minutes or until crust is golden brown. Cut into 6 slices.

Per slice: 273 calories, 12 grams protein, 14 grams fat (47 percent calories from fat), 3.7 grams saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 886 milligrams sodium, 1 gram fiber.

Tuesday Express

Take it easy tonight and buy prepared LASAGNA. Add a packaged GREEN SALAD and GARLIC BREAD. Top STRAWBERRIES with light whipped cream for dessert.

Shopping List

lasagna, packaged green salad, garlic bread, strawberries, light whipped cream.

Wednesday Budget

Get ready for the big day and serve your own BAKED HAM WITH CRANBERRY CHUTNEY. In a large saucepan, combine 2 cups fresh cranberries, 1 cup orange juice, 1/2 cup apple cider or apple juice, 1/2 cup white sugar, 1/3 cup packed light brown sugar, 2 tablespoons cider vinegar, 2 cinnamon sticks, 6 fresh mint leaves and 2 teaspoons ground coriander. Cook over medium heat 1 hour or until chutney is reduced to about 1 3/4 cups. Cool. Discard cinnamon sticks. Serve chutney with ham.

Add BAKED SWEET POTATOES, GREEN BEANS and CORNBREAD (from a mix). For dessert, enjoy APPLE CRISP.

Prepare Thursday's casserole today if desired.

Shopping List

ham to bake, fresh cranberries, orange juice, apple cider or apple juice, white sugar, light brown sugar, cider vinegar, cinnamon sticks, fresh mint, ground coriander, sweet potatoes to bake, green beans, cornbread mix, apple crisp.

Thursday Family; Christmas Day

Prepare CHEESY BACON AND EGG CASSEROLE for brunch before the big meal. Serve the savory dish with a BOSTON LETTUCE SALAD. AMBROSIA is the perfect accompaniment.

Shopping List

bacon, onion, loaf Italian bread, 50 percent reduced-fat cheddar cheese, part-skim mozzarella cheese, low-fat small curd cottage cheese, eggs, 1 percent milk, ground mustard, pepper, nutmeg, Boston lettuce, ambrosia.

CHEESY BACON AND EGG CASSEROLE

Servings:
makes 12 servings
Prep time:
20 minutes
Cook time:
less than an hour; standing time: 10 minutes
  • 8 slices bacon
  • 1 medium onion, chopped
  • 1 (8-ounce) loaf Italian bread, cut into 1-inch cubes (5 cups), divided
  • 2 cups shredded 50 percent reduced-fat cheddar cheese, divided
  • 1 cup shredded part-skim mozzarella cheese, divided
  • 1 cup low-fat small curd cottage cheese
  • 5 eggs
  • 1 1/2 cups 1 percent milk (see Note)
  • 2 teaspoons ground mustard
  • 1 teaspoon pepper
  • 1/2 teaspoon nutmeg

Heat oven to 350 degrees. Cook bacon in large skillet until crisp. Drain on paper towels; crumble and set aside. Remove all but 2 tablespoons drippings from skillet. Add onion to skillet; cook and stir 3 minutes or until softened.

Spread half of bread cubes in a 9-by-13-inch baking dish. Layer with half (each) of the onion, bacon, cheddar and mozzarella. Spread cottage cheese over all. Top with remaining bread cubes, onion, bacon, cheddar and mozzarella.

Whisk eggs in a medium bowl. Add milk, mustard, pepper and nutmeg; mix well. Gradually pour into baking dish. Press bread lightly into egg mixture until completely covered. Let stand 10 minutes. Bake 40 to 50 minutes or until center is set and top is golden brown.

Note: To make one day ahead, add 2 more cups milk. Bake as directed.

Per serving (without extra 2 cups milk): 216 calories, 17 grams protein, 10 grams fat (42 percent calories from fat), 5 grams saturated fat, 14 grams carbohydrate, 103 milligrams cholesterol, 489 milligrams sodium, 1 gram fiber.

Friday Kids

For a change of pace, serve the kids MEXICAN TURKEY BURGERS on whole-grain buns. Top the burgers with canned mild chopped green chilies, salsa, shredded lettuce and reduced-fat sour cream. Alongside, heat canned reduced-sodium PINTO BEANS. Munch on JICAMA STICKS for some crunch. Leftover ICE CREAM is an easy dessert.

Shopping List

turkey burgers, whole-grain buns, canned mild chopped green chilies, salsa, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans, jicama sticks.

Saturday Easy Entertaining

Invite friends for a casual dinner of PAN-FRIED TROUT with LEMON WEDGES. Coat trout fillets in flour. Heat a little canola oil in a large nonstick skillet. Add trout and cook 10 minutes or until lightly browned and opaque in center, turning once.

Serve fish with ROASTED POTATOES, deli COLESLAW and SOURDOUGH BREAD. Make dessert light with RASPBERRY SORBET.

Shopping List

trout fillets, lemons, flour, canola oil, potatoes to roast, deli coleslaw, sourdough bread, raspberry sorbet.