7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For June 15, 2014

Sunday Family

Enjoy the aroma and flavor of ORANGE-SPICED PORK CHOPS for family day. Add coarse salt and pepper to 6 well-trimmed boneless pork chops (cut 1/2- to 3/4-inch thick). Combine 2 teaspoons ground coriander, 1/2 teaspoon cumin and 1/4 teaspoon garlic powder. Sprinkle over chops. Heat 1 tablespoon canola oil in a large nonstick skillet; cook chops on medium heat about 4 minutes per side or until internal temperature registers 145 degrees. Remove chops to a plate; tent with foil.

Whisk together 3/4 cup orange juice, 1/2 cup fat-free chicken broth, 2 teaspoons cornstarch and additional 1/4 teaspoon coriander. Add to skillet; bring to boil. Reduce heat to low; simmer 1 minute. Spoon sauce over chops. Serve with COUSCOUS on the side.

Add SWEET 'N' SOUR SPINACH SALAD. Whisk red-wine vinaigrette with a pinch of sugar and Dijon mustard to taste in a large bowl. Add fresh spinach leaves, sliced red onion and sliced fresh mushrooms; toss to mix and coat.

Put SOURDOUGH ROLLS in the breadbasket. For dessert, COCONUT CAKE makes everyone happy.

Prepare 2 extra pork chops for Monday and save enough cake for Wednesday.

Shopping List

coarse salt, pepper, well-trimmed boneless pork chops, ground coriander, cumin, garlic powder, canola oil, orange juice, fat-free chicken broth, cornstarch, couscous, red-wine vinaigrette, sugar, Dijon mustard, fresh spinach leaves, red onion, sliced fresh mushrooms, sourdough rolls, coconut cake.

Monday Heat and Eat

Start your meal with SPICY GAZPACHO. Mix 2 cups chilled Bloody Mary mix, 2 diced tomatoes, 1/2 cup chopped red bell pepper and 1/2 cup peeled, seeded cucumber.

Follow the soup with ROMAINE SALAD WITH ORANGES AND PORK. Toss torn romaine, orange sections, chopped cooked (leftover) pork chops and toasted pine nuts with light balsamic vinaigrette.

Add CRUSTY BREAD. For dessert, fat-free STRAWBERRY ICE CREAM is cool.

Save enough ice cream for Friday.

Shopping List

Bloody Mary mix, tomatoes, red bell pepper, cucumber, romaine, oranges, pine nuts, light balsamic vinaigrette, crusty bread, fat-free strawberry ice cream.

Tuesday Budget

RANGE-TOP CHICKEN, MACARONI AND CHEESE will hold down food costs and impress your taste buds all at the same time. Serve with MIXED GREENS SALAD. Add GARLIC BREAD. Dessert is simply FRESH PINEAPPLE.

Save enough pineapple for Wednesday.

Shopping List

multigrain or regular elbow macaroni, canola oil, boneless, skinless chicken breast, onion, packaged light semisoft cheese with garlic and herb, 1 percent milk, flour, 50 percent reduced-fat cheddar cheese, fresh baby spinach, cherry tomatoes, salad greens, garlic bread, fresh pineapple.

Wednesday Meatless

Skip meat and make GRILLED TOMATO AND BRIE SANDWICHES on dense white bread. Add a SPINACH SALAD. Top leftover CAKE with leftover PINEAPPLE for a quick dessert.

Shopping List

tomatoes, brie cheese, dense white bread, fresh spinach.

Thursday Kids

Introduce the kids to the fun of stir-frying with this easy BEEF STIR-FRY. Serve the beef-vegetable combo with RICE. Add BREAD STICKS. For dessert, teach the kids to make DOUBLE-BERRY BANANA SMOOTHIES. In a blender, combine 8 ounces low-fat raspberry yogurt, 1 medium peeled and sliced banana, 1/2 cup fresh or frozen blueberries and 1 cup ice cubes; cover. Blend on high speed 1 minute or until smooth.

Prepare enough rice for Saturday.

Shopping List

beef top round or boneless top sirloin, stir-fry sauce, seasoned oil (such as sesame oil or chili oil), packaged fresh stir-fry vegetable blend or packaged frozen stir-fry vegetable mixture, rice, bread sticks, low-fat raspberry yogurt, banana, fresh or frozen blueberries.

Friday Express

Make it fast tonight with PASTA PRESTO. Toss hot cooked spaghetti with drained, water-packed albacore tuna, chopped tomatoes, sliced green onions and a little olive oil. Season to taste with coarse salt and pepper.

Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Cool off with leftover ICE CREAM for dessert.

Shopping List

spaghetti, canned water-packed albacore tuna, tomatoes, green onions, olive oil, coarse salt, pepper, packaged salad greens, whole-grain rolls.

Saturday Easy Entertaining

You won't have leftovers when you serve CREAMY CORIANDER CHICKEN to your lucky guests. Serve it with leftover RICE and FRESH GREEN BEANS. Add a BIBB LETTUCE SALAD and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

ground coriander, garlic powder, coarse salt, turmeric, cornstarch, chicken cutlets or tenders, butter, fat-free chicken broth, dry white wine, fresh cilantro, half-and-half, fresh green beans, bibb lettuce, crusty rolls, fruit tarts.