7 Day Menu Planner For October 28, 2018

Sunday Family

Make it easy today with HONEY-GLAZED PORK TENDERLOIN at the center of the plate. Accompany it with a delicious dish, GREEN BEANS AND POTATOES WITH ROSEMARY AND LEMON ZEST. Alongside, add TOMATO WEDGES and DEVILED EGGS. Dessert will be light with ORANGE SECTIONS WITH TOASTED COCONUT.

Save enough pork and orange sections for Monday.

Shopping List

pork tenderloins, olive oil, cumin, coarse salt, black pepper, apple pie spice, honey, butter, red potatoes, garlic, fresh rosemary, lemon, crushed red pepper, fresh green beans, tomatoes, deviled eggs, orange sections, coconut.

HONEY-GLAZED PORK TENDERLOIN

Servings:
makes 8 servings
Prep time:
10 minutes
Cook time:
about 15 minutes; standing time: 5 minutes
  • 2 (1-pound) pork tenderloins
  • 3 tablespoons olive oil
  • 2 1/2 teaspoons cumin
  • 1 teaspoon coarse salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon apple pie spice
  • 3 tablespoons honey
  • 1 1/2 tablespoons butter, melted

Heat oven to 425 degrees. Brush all sides of pork with oil. Stir together the cumin, salt, pepper and apple pie spice; rub all over pork. Place pork in roasting pan. Bake 12 minutes. Whisk together the honey and melted butter; brush half the mixture over pork, bake 1 minute. Turn pork and brush with remaining mixture. Bake 2 more minutes or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing. (Adapted from "$10 Dinners" by Julie Grimes, Oxmoor House.)

Per serving: 196 calories, 22 grams protein, 9 grams fat (41 percent calories from fat), 2.1 grams saturated fat, 7 grams carbohydrate, 62 milligrams cholesterol, 294 milligrams sodium, no fiber.

GREEN BEANS AND POTATOES WITH ROSEMARY AND LEMON ZEST

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
less than 10 minutes
  • 1 1/2 pounds red potatoes, cooked
  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1 1/2 tablespoons finely chopped fresh rosemary
  • 1 teaspoon lemon zest (yellow part only)
  • 1/4 teaspoon crushed red pepper
  • 1 pound fresh green beans, trimmed and blanched (see NOTE)
  • 2 teaspoons fresh lemon juice
  • Coarse salt to taste

Quarter cooked potatoes lengthwise; set aside. In a large nonstick skillet, heat oil on medium; add garlic and cook 30 seconds. Add rosemary, lemon zest and crushed red pepper; cook 1 minute or until fragrant. Add potatoes and green beans; cook vegetables 4 minutes or until hot and coated with seasoning. Sprinkle with lemon juice. Season with salt. Serve warm.

NOTE: To blanch green beans, cook in boiling water for 2 minutes, then immediately plunge into ice water.

Per serving: 154 calories, 4 grams protein, 5 grams fat (27 percent calories from fat), 0.7 gram saturated fat, 25 grams carbohydrate, no cholesterol, 12 milligrams sodium, 5 grams fiber.

Monday Heat and Eat

Make SLICED PORK AND BRIE SANDWICHES for an easy meal. Spread pesto on Italian bread; top with the leftover pork, brie cheese slices and arugula. Serve with BAKED KALE CHIPS. Enjoy the leftover ORANGE SECTIONS for dessert.

Shopping List

pesto, Italian bread, brie cheese, arugula, baked kale chips.

Tuesday Express

You can have TOMATO SOUP WITH SPINACH AND CORN on the table in no time. Prepare 2 (10-ounce) cans condensed tomato soup according to directions, using 1 percent milk. Add 1 (10-ounce) thawed package frozen chopped spinach and 1 cup thawed frozen corn. Heat through. Serve with a LETTUCE WEDGE and CHEESE TOAST. Enjoy PEARS for dessert.

Shopping List

canned condensed tomato soup, 1 percent milk, frozen chopped spinach, frozen corn, lettuce, any bread and any cheese for cheese toast, pears.

Wednesday Meatless

ZITI WITH RED PEPPERS AND ALMONDS makes a great no-meat meal. Serve the pasta with a MIXED GREEN SALAD and GARLIC BREAD. For a light dessert, RASPBERRY SORBET is perfect.

Save enough sorbet for Saturday.

Shopping List

ziti pasta, panko, slivered almonds, roasted red bell peppers (in a jar), olive oil, Italian seasoning, parmesan cheese, fresh basil, mixed greens, garlic bread, raspberry sorbet.

ZITI WITH RED PEPPERS AND ALMONDS

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
for the pasta
  • 1 pound ziti pasta
  • 1 cup panko
  • 1/4 cup toasted slivered almonds, chopped
  • 1 cup julienned roasted red bell peppers
  • 3 tablespoons olive oil
  • 1 teaspoon Italian seasoning
  • 3/4 cup freshly grated parmesan cheese
  • 1/2 cup chopped fresh basil

Cook pasta according to directions; drain and place in a large bowl. Add panko, almonds, peppers, oil and Italian seasoning; toss to mix. Divide among 6 serving bowls; garnish with cheese and basil.

Per serving: 446 calories, 16 grams protein, 13 grams fat (27 percent calories from fat), 3 grams saturated fat, 66 grams carbohydrate, 9 milligrams cholesterol, 194 milligrams sodium, 3 grams fiber.

Thursday Budget

It's fun to save money, especially when the results are as good as CRUNCHY CATFISH. Heat oven to 425 degrees. Dip catfish fillets in cornmeal seasoned with garlic powder, coarse salt and pepper. Bake 10 to 12 minutes or until browned and opaque throughout. Serve with OVEN FRIES (from frozen) and TOMATO WEDGES. Make CORNBREAD from a mix. For dessert, KIWIFRUIT is easy.

Shopping List

catfish fillets, cornmeal, garlic powder, coarse salt, pepper, frozen oven fries, tomatoes, cornbread mix, kiwifruit.

Friday Kids

Throw BURGER DOGS into a whole-grain hot dog bun, and the kids will love them. Season ground turkey with a little chile powder, cumin, coarse salt and pepper to taste. Form into hot dog shapes. Broil or pan-fry until no longer pink, then place into buns. Top with salsa and reduced-fat sour cream. Serve with BAKED BEANS and CELERY STICKS stuffed with LIGHT CREAM CHEESE SPREAD and RAISINS. Munch on OATMEAL COOKIES for dessert.

Shopping List

whole-grain hot dog buns, ground turkey, chile powder, cumin, coarse salt, pepper, salsa, reduced-fat sour cream, baked beans, celery, light cream cheese spread (such as Laughing Cow), raisins, oatmeal cookies.

Saturday Easy Entertaining

DILL-INFUSED SHRIMP SCAMPI will be a favorite with your guests. Heat 1/4 cup avocado or olive oil in a large skillet on medium. Add 2 cloves minced garlic. Cook and stir 30 seconds or until fragrant; do not brown. Stir in 1 pound peeled and deveined jumbo shrimp, 1 tablespoon fresh dill (or 1/2 teaspoon dried) and 1/2 teaspoon pepper. Stirring frequently, cook 3 to 4 minutes or just until shrimp turn pink. Stir in 1 tablespoon fresh lemon juice. Serve this winner over cooked LINGUINE. Add a SPINACH SALAD and BAGUETTES. For dessert, top CHOCOLATE CAKE with leftover SORBET.

Shopping List

avocado or olive oil, garlic, jumbo shrimp, fresh or dried dill, pepper, lemon, linguine, fresh spinach, baguettes, chocolate cake.

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