7 Day Menu Planner For November 11, 2018

Sunday Family

With fall in the air, the aroma of PORK CHOPS WITH ACORN SQUASH is perfect for a family gathering. Serve the chops with GREEN PEAS (from frozen), a ROMAINE SALAD and RYE BREAD. For dessert, POUND CAKE with STRAWBERRIES is a treat.

Save some strawberries for Tuesday.

Shopping List

flour, coarse salt, allspice, ground ginger, pepper, butter, pork loin chops, acorn squash, light brown sugar, pear nectar, Worcestershire sauce, frozen green peas, romaine, rye bread, pound cake, strawberries.

PORK CHOPS WITH ACORN SQUASH

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
about 1 hour
  • 1/3 cup flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon allspice
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon pepper
  • 2 tablespoons butter, divided
  • 6 pork loin chops (1/2 inch thick)
  • 1 medium acorn squash, cut into 6 rounds
  • 2 tablespoons light brown sugar
  • 1 1/2 cups pear nectar
  • 2 teaspoons Worcestershire sauce

Heat oven to 350 degrees. Combine flour, salt, allspice, ginger and pepper; reserve 2 tablespoons of mixture. Melt 1 tablespoon butter in a large nonstick skillet on medium. Coat each chop in flour mixture, shaking off excess flour; cook 2 minutes on each side or until browned. Arrange chops in a 9-by-13-inch baking dish. Top each chop with 1 slice squash. To the skillet, add remaining butter. Stir in reserved flour mixture and brown sugar. Mix nectar with Worcestershire sauce. Gradually add nectar mixture to skillet. Cook and stir until thickened. Pour over chops; cover and bake 1 hour or until chops are tender. Serve warm.

Per serving: 345 calories, 30 grams protein, 14 grams fat (35 percent calories from fat), 5.9 grams saturated fat, 26 grams carbohydrate, 90 milligrams cholesterol, 236 milligrams sodium, 2 grams fiber.

Monday Kids

Kids and adults alike will lap up CHILI PIZZA. Heat oven to 400 degrees. Brown 1 pound lean ground beef until it’s no longer pink; drain. Stir in 1 (1.25-ounce) package lower-sodium mild chili seasoning mix, 1 (14.5-ounce) can no-salt-added diced tomatoes and 1 (15-ounce) can undrained reduced-sodium pinto beans. Simmer 5 minutes. Arrange 8 burrito-size tortillas on a 12-inch pizza pan, overlapping edges as necessary. Spoon beef mixture onto tortillas. Sprinkle evenly with 2 cups shredded 50 percent light cheddar cheese. Bake 5 to 10 minutes or until cheese melts. Garnish with sliced black olives, if desired. Slice and serve. Add CELERY AND CARROT STICKS. Slice KIWIFRUIT for dessert.

Shopping List

lean ground beef, lower-sodium mild chili seasoning mix, canned no-salt-added diced tomatoes, canned reduced-sodium pinto beans, burrito-size tortillas, 50 percent light cheddar cheese, sliced black olives (if desired), celery, carrots, kiwifruit.

Tuesday Meatless

Make a simple no-meat dinner featuring LENTIL SOUP (canned or deli) and GRILLED CHEESE SANDWICHES ON WHOLE-GRAIN BREAD: Drain a 4-ounce can of whole green chiles; pat dry. On each sandwich, place 1 chile between 2 slices cheese. Grill in a skillet or on a grill until golden brown. Serve with a SPINACH SALAD. Leftover STRAWBERRIES are for dessert.

Shopping List

canned or deli lentil soup, whole-grain bread, canned whole green chiles, sliced cheese, fresh spinach.

Wednesday Budget

EASY CASSOULET is a budget-friendly meal. Cut a 1.75-pound pork tenderloin in half lengthwise, then crosswise into chunks about 1 inch wide. Heat 1 teaspoon canola oil in a large nonstick skillet on medium. Add 1 small chopped onion, 3 cloves minced garlic, 12 ounces reduced-fat turkey kielbasa (cut into 1/2-inch slices) and pork; cook 5 minutes, stirring occasionally. Add 2 (15-ounce) cans rinsed reduced-sodium white beans, 1 teaspoon dried thyme, 1/2 cup no-salt-added canned tomato sauce, 1 cup unsalted chicken broth, and coarse salt, pepper and hot sauce to taste. Cover and cook 5 minutes, stirring occasionally. Remove lid and cook 2 minutes or until slightly thickened. Serve in shallow soup plates, along with MIXED GREENS and a BAGUETTE. Enjoy PEACHES for dessert.

Shopping List

pork tenderloin, canola oil, onion, garlic, reduced-fat turkey kielbasa, canned reduced-sodium white beans, dried thyme, no-salt-added canned tomato sauce, unsalted chicken broth, coarse salt, pepper, hot sauce, mixed greens, baguette, peaches.

Thursday Family

Celebrate Thanksgiving with TURKEY BREAST WITH SWEET-AND-SAUERKRAUT. Add MASHED POTATOES, DRESSING, GREEN PEAS, CRANBERRIES and DINNER ROLLS. To end a perfect meal, slice a small piece of PECAN PIE for dessert and then take a very long walk.

Save enough turkey, sauerkraut and potatoes for Friday; save enough pie and whipped cream for Saturday.

Shopping List

whole turkey breast, canola oil, coarse salt, pepper, refrigerated sauerkraut, shallot, carrots, Granny Smith or other tart apples, sweetened dried cranberries, canned unsalted chicken broth, potatoes to mash, dressing, green peas, cranberries, dinner rolls, pecan halves, refrigerated pie crust, unsalted butter, light corn syrup, light brown sugar, pure vanilla extract, eggs, coarse salt, light whipped cream.

TURKEY BREAST WITH SWEET-AND-SAUERKRAUT

Servings:
makes 12 servings
Prep time:
15 minutes
Cook time:
1 hour 45 minutes; standing time: 10 minutes
  • 1 (4- to 7-pound) whole turkey breast, thawed if frozen
  • 2 to 3 tablespoons canola oil
  • Coarse salt and pepper to taste
  • 2 pounds refrigerated sauerkraut, rinsed
  • 1 large shallot, minced
  • 1 cup finely chopped carrots
  • 2 Granny Smith or other tart apples, cored and chopped
  • 2/3 cup sweetened dried cranberries
  • 1 (14-ounce) can unsalted chicken broth

Heat oven to 350 degrees. Rub turkey with oil and season with salt and pepper. Place in a medium roasting pan. In a large bowl, mix together the sauerkraut, shallot, carrots, apples and cranberries. Spread mixture around turkey in roasting pan. Pour broth over sauerkraut mixture. Bake, uncovered, 1 hour 45 minutes or until internal temperature is 165 degrees at thickest part of breast. Baste occasionally, adding water if necessary. Remove from oven; tent with foil and let turkey stand 10 minutes. Slice and serve.

Per serving turkey without skin (about 5 ounces cooked): 178 calories, 37 grams protein, 2 grams fat (12 percent calories from fat), 0.4 gram saturated fat, no carbohydrate, 94 milligrams cholesterol, 74 milligrams sodium, no fiber.

Carb count: 0.

Per serving sauerkraut: 69 calories, no protein, 1 gram fat (17 percent calories from fat), no saturated fat, 14 grams carbohydrate, no cholesterol, 579 milligrams sodium, 4 grams fiber.

PECAN PIE

Servings:
makes 10 servings
Prep time:
15 minutes
Cook time:
60 to 70 minutes
  • 1 refrigerated pie crust
  • 5 tablespoons unsalted butter, melted and cooled
  • 1 cup light corn syrup
  • 3/4 cup light brown sugar
  • 2 teaspoons pure vanilla extract
  • 3 large eggs, lightly beaten
  • 1/2 teaspoon coarse salt
  • 2 cups pecan halves
  • Light whipped cream for garnish

Place baking sheet in oven. Preheat oven to 350 degrees. Gently line pie pan with rolled-out pie dough. Be sure to press into edges and up the sides. Use fingers or a fork to create the decorative edge of your choice. Set aside. In a large bowl, whisk together butter, corn syrup, brown sugar and vanilla extract. Add eggs and salt, and whisk until mixture is even. Fold in pecan halves. Pour mixture into pie crust and spread evenly with a spatula. Gently cover edges of pie crust with pieces of aluminum foil. Place pie on preheated baking sheet and bake for 60 to 70 minutes or until pie is set in center. Remove pie and allow to cool completely before serving or chilling. (Pie can be made the day ahead and refrigerated overnight. Allow pie to come to room temperature before serving.) Garnish with whipped cream and serve.

Per serving: 461 calories, 5 grams protein, 27 grams fat (50 percent calories from fat), 7.7 grams saturated fat, 56 grams carbohydrate, 73 milligrams cholesterol, 255 milligrams sodium, 2 grams fiber.

Friday Heat and Eat

What's better: the dinner or the leftovers from Thanksgiving? With GRILLED TURKEY REUBENS on the menu, it's a toss-up. Coat 8 slices rye bread with cooking spray. Lay 4 slices, coated side down, in a large nonstick skillet or on a grill. Spread 1 teaspoon low-fat mayonnaise on each slice, along with 1 slice Swiss cheese, 1/4 cup leftover sauerkraut and leftover sliced turkey. Top with remaining bread, coated side up. Grill until the bread is browned on both sides and cheese has melted.

Serve with POTATO PATTIES made from leftover mashed potatoes: Into the potatoes, stir 1 lightly beaten egg; mix well. Shape into patties; lightly coat with flour and cooking spray. Brown in a nonstick skillet until heated through.

Add DILL PICKLES on the side. Keep dessert light with PEARS.

Shopping List

rye bread, cooking spray, low-fat mayonnaise, Swiss cheese slices, eggs, flour, dill pickles, pears.

Saturday Easy Entertaining

Invite guests for your GRILLED LAMB CHOPS.

Serve with QUINOA PILAF: Heat 1 tablespoon olive oil in a nonstick skillet on medium; add 1/4 cup diagonally sliced green onions, 1/2 cup diced carrots, 1/4 cup diagonally sliced celery and 1/4 cup diced red bell pepper. Cook 5 minutes or until softened. Mix with hot quinoa and season with coarse salt and black pepper to taste.

Add GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS to the meal. Slice the leftover PIE for dessert and top with leftover WHIPPED CREAM.

Shopping List

lamb chops, olive oil, green onions, carrots, celery, red bell pepper, quinoa, coarse salt, black pepper, green beans, bibb lettuce, whole-grain rolls, light whipped cream.

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