7 Day Menu Planner For November 12, 2017

Sunday Family

Aromatic and delicious, PORK CHOPS WITH FRUITED COUSCOUS will be a family favorite. Serve the combination with FRESH BROCCOLI and WHOLE-GRAIN ROLLS. For dessert, try STRAWBERRY ICE CREAM.

Save enough ice cream for Tuesday.

Shopping List

cumin, ground coriander, cinnamon, cayenne pepper, boneless pork chops, olive oil, couscous, raisins, dried apricots, pine nuts, fresh broccoli, whole-grain rolls, strawberry ice cream.


makes 4 servings
Prep time:
10 minutes
Cook time:
less than 10 minutes, plus couscous
  • 3/4 teaspoon cumin
  • 3/4 teaspoon ground coriander
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper
  • 4 boneless pork chops, 3/4 inch thick (1 to 1 1/4 pounds)
  • 1 teaspoon olive oil
  • 3 cups water
  • 1 3/4 cups couscous
  • 1/4 cup raisins
  • 1/4 cup chopped dried apricots
  • 2 tablespoons pine nuts

In a small bowl, combine cumin, coriander, cinnamon and cayenne pepper; rub onto both sides of chops. Heat oil in a large nonstick skillet on medium-high; cook chops, turning once, about 7 to 8 minutes. Meanwhile, boil water and prepare couscous according to directions, adding raisins, apricots and pine nuts to water. Serve chops over couscous.

Per serving: 490 calories, 30 grams protein, 9 grams fat (16 percent calories from fat), 2 grams saturated fat, 73 grams carbohydrate, 57 milligrams cholesterol, 54 milligrams sodium, 5 grams fiber.

Monday Meatless

MANICOTTI WITH SPINACH AND RICOTTA takes a little extra time, but the result is worth it. Serve the no-meat entree with a LETTUCE WEDGE and GARLIC BREAD. FRESH PINEAPPLE is a simple dessert.

Shopping List

manicotti shells, frozen chopped spinach, reduced-fat ricotta cheese, egg, parmesan cheese, garlic powder, cooking spray, canned diced fire-roasted tomatoes with roasted garlic, canned tomato paste with Italian herbs, dried basil, shredded low-fat mozzarella cheese, lettuce, garlic bread, fresh pineapple.


makes 6 servings
Prep time:
20 minutes
Cook time:
30 minutes, plus manicotti
  • 8 manicotti shells
  • 1 (10-ounce) package chopped frozen spinach
  • 1 (15-ounce) carton reduced-fat ricotta cheese
  • 1 egg
  • 1/2 cup freshly grated parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1 (14-ounce) can diced fire-roasted tomatoes with roasted garlic, undrained (such as Muir Glen)
  • 1 (6-ounce) can tomato paste with Italian herbs
  • 1 teaspoon dried basil
  • 1 cup water
  • 1 cup shredded low-fat mozzarella cheese

Preheat oven to 350 degrees. Cook shells according to directions; drain. In a medium bowl, microwave spinach 1 minute on high (100 percent power) or until thawed; squeeze dry. In a separate bowl, combine spinach, ricotta cheese, egg, parmesan cheese and garlic powder. Spoon into cooked shells; place in a 7-by-11-inch baking dish coated with cooking spray. Combine tomatoes, tomato paste, basil and water; mix well. Pour over shells. Sprinkle with mozzarella cheese. Bake 30 minutes or until heated through.

Per serving: 311 calories, 21 grams protein, 10 grams fat (29 percent calories from fat), 5.1 grams saturated fat, 33 grams carbohydrate, 66 milligrams cholesterol, 743 milligrams sodium, 4 grams fiber.

Tuesday Kids

Teach the kids how to make their own CHICKEN FINGERS tonight. Serve with OVEN FRIES (frozen) and BABY CARROTS with HUMMUS to dip, rounding out the meal. Leftover ICE CREAM works for dessert.

Shopping List

frozen chicken fingers, frozen oven fries, baby carrots, hummus.

Wednesday Express

For a fast dinner, enjoy MEDITERRANEAN TUNA SALAD. Combine 2 (8-ounce) packages Mediterranean salad greens (or other lettuce mix) in a large bowl. Add 2 small cucumbers (peeled, sliced and seeded), 1 cup cooked green beans, 1 pint grape tomatoes (halved), 1 (12-ounce) can water-packed light tuna (drained), 1/4 cup Greek salad dressing, some crumbled basil and tomato feta cheese, and 10 sliced kalamata olives. Toss to mix and coat. Serve with any VEGETABLE SOUP and BREAD STICKS. Add FRESH TROPICAL FRUITS for dessert.

Shopping List

Mediterranean salad greens (or other lettuce mix), cucumbers, green beans, grape tomatoes, canned water-packed light tuna, Greek salad dressing, crumbled basil and tomato feta cheese, kalamata olives, vegetable soup, bread sticks, fresh tropical fruits.

Thursday Family

Celebrate Thanksgiving with the family with the traditional TURKEY, GRAVY, DRESSING and MASHED POTATOES. Introduce POMEGRANATE GLAZED CARROTS, a new twist for a side-dish favorite. Add any CRANBERRY SAUCE to the special occasion. Finish the feast with a small piece of PUMPKIN PIE topped with light whipped cream.

Save enough turkey for Friday and enough pie for Saturday.

Shopping List

turkey, gravy, dressing, potatoes to mash, pomegranate juice, honey, fresh carrots, olive oil, coarse salt, black pepper, walnut pieces, dried cranberries, fresh thyme, any cranberry sauce, pumpkin pie, light whipped cream.


makes 6 servings
Prep time:
15 minutes
Cook time:
about 30 minutes
  • 1 cup pomegranate juice
  • 2 tablespoons honey
  • 1 pound carrots, cut into 1-inch diagonal slices
  • 1 tablespoon olive oil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup walnut pieces
  • 1/4 cup dried cranberries
  • 1 tablespoon fresh chopped thyme leaves

Preheat oven to 400 degrees. Boil juice in a small saucepan on medium-high 15 minutes or until it is reduced to 1/4 cup; stir in honey. Place carrots, oil, salt and pepper on a small baking sheet lined with non-stick foil; stir well to coat. Bake 15 minutes, stirring once or twice. Drizzle pomegranate glaze over carrots and stir to coat. Bake 10 minutes more, stirring once or twice. Stir in walnuts and cranberries and bake 5 minutes more or until carrots are desired tenderness. Transfer to serving dish; sprinkle with thyme.

Per serving: 177 calories, 2 grams protein, 9 grams fat (42 percent calories from fat), 0.9 gram saturated fat, 25 grams carbohydrate, no cholesterol, 138 milligrams sodium, 3 grams fiber.

Friday Heat and Eat

Use some of the leftover turkey in CASHEW TURKEY PITAS. In a large bowl, combine 2 cups diced leftover turkey, 1/2 cup sliced celery and 1/3 cup chopped cashews. In a small bowl, mix together 1/4 cup low-fat mayonnaise, 1/2 cup plain yogurt, 2 tablespoons mango chutney and 1/2 teaspoon curry powder. Spoon dressing over turkey mixture and toss until well-blended. Halve 2 pieces of pita bread; stuff each half with turkey mixture. Serve with COUSCOUS and CUCUMBER SPEARS. PEACHES sprinkled with NUTMEG are dessert.

Shopping List

celery, cashews, low-fat mayonnaise, plain yogurt, mango chutney, curry powder, pita bread, couscous, cucumbers, peaches, nutmeg.

Saturday Budget

For a change of pace and an economical entree, HAMBURGER SOUP has a good flavor. Heat a Dutch oven to medium; add 1 pound lean ground beef, 1 medium chopped onion and 2 cloves garlic (minced). Cook 6 minutes or until beef is no longer pink and onions are softened; drain. Add 2 medium Yukon gold potatoes (peeled and diced), 3 1/2 cups unsalted beef broth, 1 (28-ounce) can no-salt-added diced tomatoes with juice, 1 (8-ounce) can no-salt-added tomato sauce, 1 tablespoon Worcestershire sauce, 2 teaspoons Italian seasoning, 1 bay leaf, and coarse salt and pepper to taste. Simmer, covered, 10 minutes. Add 3 cups fresh or frozen mixed vegetables and any leftover vegetables on hand. Simmer 15 more minutes or until potatoes are tender. Serve with MIXED GREENS and WHOLE-GRAIN CRACKERS, and have some leftover PIE for dessert.

Shopping List

lean ground beef, onion, garlic, Yukon gold potatoes, unsalted beef broth, canned no-salt-added diced tomatoes, no-salt-added tomato sauce, Worcestershire sauce, Italian seasoning, bay leaf, coarse salt and pepper, fresh or frozen mixed vegetables, mixed greens, whole-grain crackers.

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