7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For May 11, 2014

Sunday Family

Bake your own TURKEY BREAST today and make or buy GRAVY to spoon over it. Accompany the juicy bird with MASHED POTATO BAKE.

Try CHILLED ASPARAGUS SALAD WITH SHERRY VINAIGRETTE. Fill a bowl with water and ice. Hard-cook 1 egg and mince; set aside. Cut 1 inch from bottoms of 1 pound thin asparagus and peel the lower 2 inches. In a large skillet or saucepan wide enough to hold asparagus, bring 6 cups water to boil; add 1 teaspoon coarse salt. Add asparagus; cook 2 minutes, adjusting heat if necessary. Drain; immediately transfer asparagus to ice bath to chill. Drain well; blot thoroughly with paper towels.

In a large bowl, whisk together 1 1/2 tablespoons sherry vinegar, 2 teaspoons Dijon mustard, 1/8 teaspoon honey and 1 tablespoon minced green onion. Whisking constantly, drizzle in 1 1/2 tablespoons extra-virgin olive oil until thoroughly combined. Season with coarse salt and freshly ground black pepper. Toss the asparagus with the vinaigrette and arrange on platter. Chill 30 minutes to allow asparagus to absorb vinaigrette. Garnish with the minced egg. (Adapted from "The Flexitarian Table," Peter Berley; Houghton Mifflin Harcourt, 2007.)

Add DINNER ROLLS. For dessert, buy or make a BLUEBERRY COBBLER.

Save enough turkey and cobbler for Monday. Save enough turkey, gravy and potatoes for Tuesday.

Shopping List

turkey breast to bake, homemade or store-bought gravy, cooking spray, Yukon gold and sweet potatoes to mash, 1 percent milk, 1/3 less-fat cream cheese, butter, green onions, coarse salt, pepper, dried thyme, egg, fresh asparagus, sherry vinegar, Dijon mustard, honey, extra-virgin olive oil, dinner rolls, homemade or store-bought blueberry cobbler.

Monday Heat and Eat

Use your leftovers for TURKEY CORN CHOWDER. Add a SPINACH SALAD and CRACKERS. Top the leftover COBBLER with light whipped cream for a quick dessert.

Prepare the turkey chowder the day before to allow the flavors to blend.

Shopping List

olive oil, sliced fresh crimini mushrooms, onion, fat-free chicken broth, frozen shoepeg white corn, canned condensed less-fat, less-sodium cream of chicken soup, orzo pasta, dried basil, dried oregano, coarse salt, pepper, 1 percent milk, flour, fresh spinach, crackers, light whipped cream.

Tuesday Budget

Save some money and make open-face HOT TURKEY SANDWICHES (use whole-grain bread) with the leftover turkey and gravy. On the side, heat the leftover POTATOES and serve them alongside steamed fresh CARROTS tossed with a little orange marmalade. For dessert, PLUMS are easy.

Shopping List

whole-grain bread (for sandwiches), fresh carrots, orange marmalade, plums.

Wednesday Meatless

You'll enjoy the light flavor of PASTA WITH LEMON CREAM SAUCE. Cook 8 ounces rotini pasta according to directions; drain. Meanwhile, melt 1 teaspoon butter in a large nonstick skillet over medium heat. Add 2 cups fresh asparagus cut into 1-inch pieces, 1 medium chopped zucchini and 2 cloves minced garlic. Cook, stirring frequently, 6 to 8 minutes or until softened. Remove with slotted spoon and add to pasta. In a small saucepan, combine 1/2 cup whole milk and 2 teaspoons finely grated lemon peel; boil 2 to 3 minutes to reduce to about 1/3 cup. Pour sauce over pasta; toss to coat. Season with coarse salt and pepper to taste.

Serve immediately with MIXED GREENS and GARLIC BREAD. For dessert, top BROWNIES with light whipped cream.

Save enough brownies for Thursday.

Shopping List

rotini, butter, fresh asparagus, fresh zucchini, garlic, whole milk, lemon, coarse salt, pepper, salad greens, garlic bread, brownies, light whipped cream.

Thursday Express

Make it quick tonight with MEATBALL AND PEPPER SUBS. In a large pan, combine 2 cups marinara sauce with 1 (16-ounce) package frozen bell peppers and bring to boil. Add 1 (12-ounce) package refrigerated, fully cooked Italian turkey meatballs. Cover; simmer 3 to 4 minutes to heat through. Spoon into toasted split club (or sandwich) rolls. Serve with deli CARROT SALAD. Serve the leftover BROWNIES for dessert.

Shopping List

marinara sauce, packaged frozen bell peppers, refrigerated, fully cooked Italian turkey meatballs, club or sandwich rolls, deli carrot salad.

Friday Kids

Treat the children (and adults) to SALSA CHICKEN. Heat oven to 375 degrees. Divide and sprinkle 4 teaspoons reduced-sodium taco seasoning mix on both sides of 6 boneless, skinless chicken thighs or breast halves. Place chicken in a 7-by-12-inch baking dish coated with cooking spray. Pour 1 cup mild salsa over chicken. Bake 25 to 30 minutes, or until internal temperature of chicken registers 165 degrees. Sprinkle chicken with 1 cup shredded 50 percent reduced-fat cheddar cheese; continue baking 3 to 5 minutes or until cheese melts. Garnish with reduced-fat sour cream.

Serve with packaged YELLOW RICE, GREEN BEANS and fat-free whole-grain flour TORTILLAS. For dessert, toss sliced ORANGES with a little pure vanilla extract.

Shopping List

reduced-sodium taco seasoning mix, boneless, skinless chicken thighs or breast halves, cooking spray, mild salsa, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, packaged yellow rice, green beans, fat-free whole-grain flour tortillas, oranges, pure vanilla extract.

Saturday Easy Entertaining

Invite your guests for LINGUINE WITH SEA SCALLOPS AND GRAPE TOMATOES. Serve with a BIBB LETTUCE SALAD and BAGUETTES. What dessert could be better than fresh sliced STRAWBERRIES over fat-free VANILLA ICE CREAM, topped with light whipped cream?

Shopping List

linguine, olive oil, garlic, crushed red pepper, sea or bay scallops, grape tomatoes, freshly ground black pepper, coarse salt, fresh parsley, butter, bibb lettuce, baguettes, fresh strawberries, fat-free vanilla ice cream, light whipped cream.