7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For February 23, 2014

Sunday Family

Think of warm tropical breezes instead of cold February winds when you prepare CARIBBEAN ROAST PORK LOIN for the family. Heat oven to 350 degrees. In a small bowl, blend 1 teaspoon olive oil, 1 teaspoon pepper, 1/2 teaspoon nutmeg and 1/2 teaspoon cinnamon. Rub onto 1 (2-pound) boneless pork loin roast (trimmed of visible fat). Place in shallow pan; roast 20 minutes per pound or until internal temperature is 145 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve with POPPYSEED NOODLES (toss cooked noodles with poppy seeds and a little butter) and SUGAR SNAP PEAS and DINNER ROLLS. Buy PEACH CRISP for dessert, and top it with fat-free VANILLA ICE CREAM.

Save enough pork for Monday.

Shopping List

olive oil, pepper, nutmeg, cinnamon, boneless pork loin roast, noodles, poppy seeds, butter, sugar snap peas, dinner rolls, peach crisp, fat-free vanilla ice cream.

Monday Heat and Eat

Make SAVORY PORK STIR-FRY with leftover pork. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 2 cups cooked (leftover) pork cut into strips and stir-fry 1 minute. Stir 1 (16-ounce) package frozen stir-fry vegetables and 1 tablespoon water into pork. Cover; cook 5 minutes or until vegetables are hot.

Serve over BROWN RICE. Add CRUSTY BREAD. Munch on GINGERSNAPS for dessert.

Shopping List

canola oil, frozen stir-fry vegetables, brown rice, crusty bread, gingersnaps.

Tuesday Budget

This ENCHILADA CASSEROLE is low in cost and mild enough for kids. Serve with a GRAPEFRUIT SALAD. Make instant CHOCOLATE PUDDING with 1 percent milk for dessert.

Save enough casserole for Wednesday.

Shopping List

cooking spray, enchilada sauce, ground turkey breast, onion, garlic, canned white beans, canned reduced-fat and reduced-sodium condensed cream of mushroom soup (such as Healthy Request or another brand), reduced-fat sour cream, cumin, dried oregano, corn tortillas, shredded regular sharp cheddar cheese, chipotle salsa, grapefruit, salad greens, instant chocolate pudding, 1 percent milk.

Wednesday Express

Enjoy an easy meal and heat the leftover ENCHILADA CASSEROLE tonight. Add a packaged MIXED GREENS SALAD. Buy CUPCAKES for dessert.

Shopping List

packaged salad greens, store-bought cupcakes.

Thursday Kids

Make BACON, LETTUCE, TOMATO AND GUACAMOLE WRAPS -- a new twist on an old favorite. Microwave 4 slices bacon 3 to 4 minutes on high (100 percent power); let stand until crisp. Spread 4 (8-inch) fat-free tortillas with reduced-fat cream cheese; top each tortilla with 2 tablespoons mild salsa and shredded lettuce; spread evenly. Place 1 bacon slice, some sliced tomato and 2 tablespoons guacamole on the bacon and roll tightly.

Serve with BAKED POTATO WEDGES (frozen). The adults might like chili powder sprinkled on their potatoes. For dessert, fresh PINEAPPLE CHUNKS are kid-friendly.

Shopping List

bacon, fat-free tortillas, reduced-fat cream cheese, mild salsa, shredded lettuce, tomato, guacamole, frozen potato wedges, chili powder if desired, fresh pineapple chunks.

Friday Meatless

Enjoy this flavorful MOROCCAN BEAN AND PEPPER STEW and COUSCOUS for a no-meat dinner. Add SLICED CUCUMBERS in plain YOGURT on the side, along with FLATBREAD. APRICOTS are dessert.

Shopping List

olive oil, yellow or red bell peppers, butternut squash, onions, cinnamon, garlic powder, cumin, ginger, red pepper, coarse salt, canned reduced-sodium chickpeas, canned reduced-sodium kidney beans, canned no-salt-added diced tomatoes, couscous, cucumbers, plain yogurt, flatbread, apricots.

Saturday Easy Entertaining

Guests will want seconds of creamy RIGATONI AND CHICKEN. Cook 8 ounces rigatoni or another tube pasta according to directions; drain. Cut 8 ounces boneless, skinless chicken breast into 1/2-inch slices and season with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in a large nonstick skillet. Add chicken and cook 1 1/2 minutes per side or until edges are lightly browned (see TIP). Stir in 3 1/2 to 4 ounces sliced shiitake mushrooms and cook 2 to 4 minutes or until softened. Add 1 cup fat-free half-and-half and cook 3 minutes or until mixture is reduced by half. Stir in 1/3 cup crumbled gorgonzola cheese and 1/4 cup freshly grated parmesan cheese. Simmer and stir 1 minute or until cheese melts.

Toss hot pasta with sauce and divide among six plates. Garnish with extra parmesan and chopped parsley if desired.

Serve with an ITALIAN SALAD and CRUSTY ROLLS. Your guests will swoon over STRAWBERRY CREAM CHEESE CREAM PUFFS created by Dawn Logterman of Verona, Wis., a 2013 Pillsbury Bake-Off finalist.

Use cooked, sliced chicken for convenience and skip the browning step in recipe.

Shopping List

rigatoni or another tube pasta, boneless skinless chicken breast, coarse salt, pepper, olive oil, shiitake mushrooms, fat-free half-and-half, crumbled gorgonzola cheese, parmesan cheese, parsley, Italian salad, crusty rolls, butter, flour, eggs, reduced-fat cream cheese, strawberry preserves, frozen whipped topping, powdered sugar.