7 Day Menu Planner For October 07, 2018

Sunday Family

Bake your own TURKEY BREAST for family day. Use your secret weapon, the microwave, to prepare RISOTTO WITH PEAS AND MUSHROOMS. Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. For dessert, buy or make a CHOCOLATE LAYER CAKE.

Save enough turkey, risotto and cake for Monday.

Shopping List

turkey breast, butter, olive oil, arborio rice, onion, unsalted chicken broth, fresh mushrooms, frozen green peas, parmesan cheese, black pepper, romaine, whole-grain bread, chocolate layer cake.

RISOTTO WITH PEAS AND MUSHROOMS

Servings:
makes 8 servings
Prep time:
10 minutes
Cook time:
less than 25 minutes; standing time: 5 minutes
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 cup arborio rice
  • 1/2 cup chopped onion
  • 3 cups unsalted chicken broth
  • 8 ounces sliced fresh mushrooms
  • 1 cup frozen green peas
  • 1/2 cup freshly grated parmesan cheese
  • 1/4 teaspoon freshly ground black pepper

In a 3-quart baking dish, microwave butter and oil on high (100 percent power) 45 seconds to 1 minute or until melted; mix in rice and onion. Microwave on high for 4 minutes; stir after 2 minutes. Stir in chicken broth; microwave on high 10 minutes, stirring every 3 minutes. Add mushrooms and microwave on high 8 minutes, stirring every 3 minutes. Stir in peas; microwave on high 2 minutes. Cover and let stand 5 minutes. Sprinkle with cheese and pepper. Serve immediately.

Per serving: 161 calories, 5 grams protein, 5 grams fat (27 percent calories from fat), 2 grams saturated fat, 23 grams carbohydrate, 8 milligrams cholesterol, 155 milligrams sodium, 2 grams fiber.

Monday Heat and Eat

These TURKEY ROLL-UPS make good use of leftover turkey. Mix together 1/3 cup low-fat mayonnaise, 1 tablespoon Dijon mustard and 3 tablespoons any chutney. Spread evenly over 8 (8-inch) whole-grain flour tortillas. Top with sliced turkey, thin slices of red onion and fresh spinach leaves. Roll tightly, cut in half and serve with the leftover RISOTTO. Slice the leftover CAKE and top it with VANILLA ICE CREAM.

Save enough ice cream for Thursday.

Shopping List

low-fat mayonnaise, Dijon mustard, any chutney, whole-grain flour tortillas, red onion, fresh spinach, vanilla ice cream.

Tuesday Budget

We've put PICADILLO WITH RICE AND BLACK BEANS into our favorites collection because of its flavor and low cost. Serve it with a MIXED GREEN SALAD and WHOLE-GRAIN PITA BREAD. For dessert, FRESH PINEAPPLE CHUNKS are easy.

Shopping List

lean ground beef, mild or medium chunky salsa, canned reduced-sodium black beans, quick brown rice, apple, stuffed Spanish olives, cinnamon, raisins, slivered almonds, mixed greens, whole-grain pita bread, fresh pineapple chunks.

PICADILLO WITH RICE AND BLACK BEANS

Servings:
makes 6 servings
Prep time:
less than 15 minutes
Cook time:
less than 25 minutes
  • 1 pound lean ground beef
  • 1 1/4 cups water
  • 2 1/2 cups mild or medium chunky salsa, divided
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup quick brown rice
  • 1 apple, cored, peeled and diced (1/2-inch cubes)
  • 12 stuffed Spanish olives, sliced
  • 1/4 teaspoon cinnamon
  • 1/4 cup raisins
  • 1/4 cup toasted slivered almonds

Cook beef on medium in a large nonstick skillet for 5 minutes or until no longer pink; drain well. Meanwhile, combine water, 1 cup salsa and beans in a 3-quart pan. Bring to a boil over medium-high heat. Add rice. Stir, cover and reduce heat to low. Cook 10 minutes, then remove from heat. To cooked meat, add remaining 1 1/2 cups salsa, apple, olives, cinnamon and raisins. Cover and cook 7 minutes or until apples are softened and mixture is heated through. Garnish with almonds and serve with rice.

Per serving: 351 calories, 21 grams protein, 12 grams fat (29 percent calories from fat), 3 grams saturated fat, 41 grams carbohydrate, 43 milligrams cholesterol, 680 milligrams sodium, 7 grams fiber.

Wednesday Express

For a quick meal, buy any refrigerated BEEF STEW. Thaw 1 (10-ounce) package frozen peas and carrots in the microwave. Prepare the stew as the package directs, but first add the thawed peas and carrots to the stew mixture to boost the vegetable content. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Serve LEMON PUDDING for dessert.

Shopping List

any refrigerated beef stew, frozen peas and carrots, bibb lettuce, whole-grain rolls, lemon pudding.

Thursday Meatless

LENTIL SOUP WITH TOMATOES AND PEPPERS is easy and nutritious. Heat 1 tablespoon canola oil in a Dutch oven on medium-low. Add 1 1/2 cups chopped onion, 1 1/2 cups diced red bell pepper, 2 teaspoons minced garlic and 1 teaspoon dried thyme. Cover and cook 8 minutes or until vegetables are soft but not browned. Add 4 cups unsalted vegetable broth or water, 1 cup rinsed, sorted lentils, 2 small bay leaves, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. Bring to a boil, then reduce heat to low and simmer 30 minutes or until lentils are tender. Mix in 1 (28-ounce) can no-salt-added crushed tomatoes. Simmer 5 to 10 minutes to blend flavors. Remove bay leaves and serve.

Accompany the soup with a SPINACH SALAD and CHEESE TOAST (any shredded cheese on any dense bread, broiled until the cheese melts). Leftover ICE CREAM with BUTTERSCOTCH SAUCE is dessert.

Save enough butterscotch sauce for Friday.

Shopping List

canola oil, onion, red bell pepper, garlic, dried thyme, unsalted vegetable broth (optional), lentils, bay leaves, coarse salt, black pepper, canned no-salt-added crushed tomatoes, fresh spinach, any shredded cheese, any dense bread, butterscotch sauce.

Friday Kids

The kids can prepare their own BEANY BURRITOS. Heat canned vegetarian refried beans and spread on whole-grain burrito-size tortillas. Cover beans with drained mild salsa, shredded lettuce and any shredded cheese. Roll, cut in half and serve with BROWN RICE. Munch on CARROT STICKS on the side.

Finish with ROCKY ROAD PARFAITS, a kid's ooey-gooey dream. Layer instant chocolate pudding with leftover butterscotch sauce, marshmallow cream and a few pecans and raisins; repeat layers and serve.

Shopping List

canned vegetarian refried beans, whole-grain burrito-sized tortillas, mild salsa, lettuce, any shredded cheese, brown rice, carrots, instant chocolate pudding, marshmallow cream, pecans, raisins.

Saturday Easy Entertaining

Invite friends for TUSCAN ROASTED TOMATO CHICKEN WITH CAPERS. Serve with OVEN-ROASTED FINGERLING POTATOES. Add a MIXED GREEN SALAD and CRUSTY BREAD. For dessert, buy FRUIT TARTS.

Shopping List

olive oil, unsalted butter, red onions, garlic, red bell peppers, canned diced no-salt-added fire-roasted tomatoes, boneless skinless chicken thighs, coarse salt, black pepper, dry red wine, unsalted chicken stock, capers, fresh basil, fresh parsley, fresh thyme or oregano, fingerling potatoes, mixed greens, crusty bread, fruit tarts.

TUSCAN ROASTED TOMATO CHICKEN WITH CAPERS

Servings:
makes 8 servings
Prep time:
15 minutes
Cook time:
about 70 minutes
  • 3 tablespoons olive oil, divided
  • 2 tablespoons unsalted butter, divided
  • 6 cups chopped red onion
  • 6 cloves garlic, grated
  • 4 red bell peppers, thinly sliced
  • 3 (14.5-ounce) cans diced no-salt-added fire-roasted tomatoes
  • 2 pounds boneless skinless chicken thighs
  • Coarse salt and freshly ground pepper to taste
  • 1/2 cup dry red wine
  • 1/2 cup unsalted chicken stock
  • 1/2 cup capers, rinsed
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh thyme or oregano

In a Dutch oven on medium, heat 1 tablespoon oil and 1 tablespoon butter. Add onions; cook 5 minutes or until golden. Add garlic; cook 1 minute or until fragrant, stirring often. Add peppers and tomatoes; reduce heat to low and simmer 30 minutes. Meanwhile, in a nonstick skillet, melt remaining oil and butter on medium-high. Sprinkle chicken with salt and pepper. Cook 3 minutes on each side or until browned; remove from skillet. Add chicken to sauce and stir. Add wine and stock. Cover and simmer 30 minutes or until internal temperature of chicken reaches 165 degrees. Stir in capers and herbs, and serve. (Adapted from "Taste and Savor Life," Nancy Waldeck.)

Per serving: 331 calories, 22 grams protein, 15 grams fat (41 percent calories from fat), 4.4 grams saturated fat, 24 grams carbohydrate, 113 milligrams cholesterol, 337 milligrams sodium, 5 grams fiber.

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