7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For February 09, 2014

Sunday Family

Prepare your own BAKED TURKEY BREAST for the family today. Alongside, PEAR-ALMOND COUSCOUS is perfect. In a medium saucepan, combine 1 (14-ounce) can fat-free chicken broth, 1/4 cup golden raisins, 1/4 teaspoon coarse salt, 1/4 teaspoon cumin and 1/4 teaspoon pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained chopped pear halves, 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving.

Add FRESH GREEN BEANS and DINNER ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, fat-free chicken broth, golden raisins, coarse salt, cumin, pepper, canned pear halves, lemon, couscous, sliced almonds, fresh cilantro, butter, fresh green beans, dinner rolls, carrot cake.

Monday Heat and Eat

Use the leftover turkey for TOASTY TOMATOES AND TURKEY. Heat oven to 375 degrees. In a large bowl, combine 1 cup cooked (leftover) shredded turkey, 2 (14 1/2-ounce) cans diced undrained tomatoes with chiles, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated parmesan cheese and bake 10 more minutes or until cheese begins to brown.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert and skip the icing.

Shopping List

canned diced tomatoes with chiles, onion, bread, coarse salt, cooking spray, butter, parmesan cheese, fresh spinach, whole-grain rolls.

Tuesday Budget

POT ROAST SOUP is delicious on a cold winter night. Serve with a ROMAINE SALAD and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE is all you need.

Shopping List

boneless beef shoulder roast, onions, canned diced tomatoes with green peppers and onions, frozen shredded hash brown potatoes, lower-sodium beef broth, garlic, dried thyme, coarse salt, pepper, broccoli slaw, frozen peas, romaine, whole-grain bread, fresh pineapple.

Wednesday Kids

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (frozen). Pair them with CURLY FRIES (frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, the kids will love BANANA PUDDING made with 1 percent milk.

Look for nuggets lightly breaded with whole-grain (such as Perdue or another brand).

Shopping List

frozen lightly breaded chicken nuggets, frozen curly fries, fresh broccoli, bread sticks, banana pudding mix, 1 percent milk.

Thursday Express

We're always in the mood for GRILLED CHEESE SANDWICHES, especially when we have them with TACO SOUP. Prepare your favorite canned tomato soup; stir in some salsa and reduced-fat sour cream and top with any shredded cheddar cheese and baked tortilla chips. Add a packaged GREEN SALAD. For dessert, fat-free CHOCOLATE ICE CREAM is easy.

Save enough ice cream for Saturday.

Shopping List

bread, cheese, canned tomato soup, salsa, reduced-fat sour cream, shredded cheddar cheese, baked tortilla chips, packaged green salad, fat-free chocolate ice cream.

Friday Meatless

Serve these highly seasoned SPICY BAKED POTATOES in shallow bowls to catch the jam-packed flavors. Serve with a MIXED GREENS SALAD and CORNBREAD (from a mix). PLUMS are plum-good for dessert.

Shopping List

baking potatoes, canola oil, onion, green or red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper if desired, shredded Monterey Jack cheese, reduced-fat sour cream, salad greens, cornbread mix, plums.

Saturday Easy Entertaining

Put TILAPIA FILLETS WITH CAPERS AND ALMONDS in your favorites file like we did. Serve the fish with ORZO to catch the sauce. Add fresh steamed CARROTS tossed with butter and minced parsley for a pretty plate. SOURDOUGH ROLLS go in the breadbasket. For dessert, top leftover ICE CREAM with crumbled meringue cookies from the bakery.

Shopping List

flour, coarse salt, freshly ground pepper, tilapia (or flounder), butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.