7 Day Menu Planner For December 02, 2018

Sunday Family

Prepare your ROASTED PORK TENDERLOINS and serve with ROASTED ROOT VEGETABLES WITH PECANS. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Save enough pork and pie for Monday.

Shopping List

pork tenderloins, carrots, parsnips, golden beets, baby purple potatoes, olive or pecan oil, coarse salt, pepper, pecan pieces, parsley, romaine, whole-grain rolls, Boston cream pie.

ROASTED ROOT VEGETABLES WITH PECANS

Servings:
makes 8 servings
Prep time:
15 minutes
Cook time:
30 to 35 minutes
  • 3 medium carrots, peeled
  • 3 medium parsnips, peeled
  • 2 large golden beets, peeled
  • 8 ounces baby purple potatoes
  • 3 tablespoons olive or pecan oil
  • 1 1/2 teaspoons coarse salt
  • 1/2 teaspoon pepper
  • 1/2 cup pecan pieces
  • 1/4 cup chopped parsley

Heat oven to 425 degrees. Line a large rimmed baking sheet with parchment paper or nonstick foil. Remove stems and ends from carrots, parsnips and beets and chop into 1 1/2-inch pieces. Halve or quarter potatoes according to size. Spread vegetables onto baking sheet. Drizzle with oil, sprinkle with salt and pepper; toss to coat. Roast 30 to 35 minutes or until tender and golden on edges. Sprinkle with pecans and parsley before serving.

Per serving: 184 calories, 2 grams protein, 12 grams fat (56 percent calories from fat), 1.4 grams saturated fat, 19 grams carbohydrate, no cholesterol, 406 milligrams sodium, 5 grams fiber.

Monday Heat and Eat

Heat Sunday's leftovers and make PORK SANDWICHES with SWISS CHEESE on RYE BREAD spread with HONEY MUSTARD. Serve with VEGETABLE SOUP on the side. Slice the leftover PIE for dessert.

Shopping List

Swiss cheese, rye bread, honey mustard, vegetable soup.

Tuesday Budget

Prepare budget-wise CHICKEN SAUSAGE, PEPPER AND ONIONS for dinner. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Arrange 2 packages (about 14 ounces) chicken sausages on one side of skillet; cover and cook 6 minutes. Cut 2 green bell peppers into strips and add to other side of skillet; cook 2 minutes. Meanwhile, cut 1 medium onion in half lengthwise, then lengthwise again into thin strips; add to peppers. Turn sausages. Cook 6 minutes, stirring occasionally, until sausages are lightly charred and cooked through and vegetables are lightly browned and softened. Serve with HASH-BROWNED POTATOES (from frozen) and WHOLE-GRAIN BREAD. Try KIWIFRUIT for dessert.

Save enough sausages and vegetables for Wednesday.

Shopping List

canola oil, packaged chicken sausages, green bell peppers, onion, frozen hash-browned potatoes, whole-grain bread, kiwifruit.

Wednesday Kids

Split the leftover sausages and heat them along with the vegetables. Top sliced, toasted HOAGIES with the mixture, and you'll have a kid-friendly meal. Serve with OVEN FRIES (from frozen), CELERY STICKS, CHERRY TOMATO HALVES and VEGETABLE DIP. For dessert, PINEAPPLE SPEARS are fun.

Shopping List

hoagies, frozen oven fries, celery, cherry tomatoes, vegetable dip, pineapple spears.

Thursday Express

CHEESE TORTELLINI WITH TOMATO PESTO SAUCE makes a quick meal. Mix sun-dried tomato pesto with canned diced tomatoes. Heat, then toss with cooked cheese tortellini (from frozen or refrigerated). Serve with MIXED GREENS and GARLIC BREAD. ORANGE SLICES are good for dessert.

Look for sun-dried tomato pesto in the pasta sauce aisle.

Shopping List

sun-dried tomato pesto, canned diced tomatoes, frozen or refrigerated cheese tortellini, mixed greens, garlic bread, oranges.

Friday Meatless

This EDAMAME LO MEIN is nothing like the sometimes-greasy takeout version. Serve it with a SPINACH SALAD and BREADSTICKS. Enjoy FRESH TROPICAL FRUITS for a refreshing dessert.

Shopping List

spaghetti, frozen edamame or baby lima beans, green onions, vegetarian "oyster" sauce or regular oyster sauce, unseasoned rice-wine vinegar, reduced-sodium soy sauce, sugar, toasted (dark) sesame oil, crushed red pepper, canola oil, shredded carrots, red bell peppers, fresh spinach, breadsticks, fresh tropical fruits.

EDAMAME LO MEIN

Servings:
makes 4 servings
Prep time:
20 minutes
Cook time:
less than 20 minutes
  • 8 ounces spaghetti
  • 2 cups frozen edamame or baby lima beans
  • 4 green onions, thinly sliced
  • 1/4 cup vegetarian "oyster" sauce or regular oyster sauce
  • 1/4 cup unseasoned rice-wine vinegar
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons sugar
  • 2 teaspoons toasted (dark) sesame oil
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon canola oil
  • 1 cup shredded carrots
  • 2 small red bell peppers, cut into matchsticks

Cook spaghetti and edamame in boiling water according to directions or for 8 to 10 minutes; drain. Meanwhile, in a small bowl, whisk together green onions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper until sugar is dissolved. Heat canola oil in a large nonstick skillet on medium-high. Add carrots and bell peppers and cook, stirring often, until slightly softened, 3 to 4 minutes. Add the pasta and edamame. Cook 2 to 3 minutes, stirring occasionally, until the pasta is crispy in spots. Add sauce, stir to combine, and serve.

Per serving: 415 calories, 21 grams protein, 10 grams fat (22 percent calories from fat), 0.7 gram saturated fat, 62 grams carbohydrate, no cholesterol, 1,139 milligrams sodium, 13 grams fiber.

Saturday Easy Entertaining

Any guest will enjoy PEACH-SPICED LAMB CHOPS. Serve with BROWN RICE tossed with TOASTED ALMONDS, GREEN BEANS, a ROMAINE SALAD and FLATBREAD. Buy FRUIT TARTS for dessert.

Shopping List

brown sugar, coarse salt, onion powder, chile powder, paprika, dried oregano, ground ginger, allspice, black pepper, cooking spray, bone-in lamb loin chops, peach preserves, brown rice, almonds, greens beans, romaine, flatbread, fruit tarts.

PEACH-SPICED LAMB CHOPS

Servings:
makes 4 servings
Prep time:
about 10 minutes
Cook time:
less than 10 minutes
  • 1 tablespoon brown sugar
  • 1/4 teaspoon coarse salt
  • 1 teaspoon onion powder
  • 1 teaspoon chile powder
  • 1 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon allspice
  • 1/4 teaspoon black pepper
  • 8 (4-ounce) bone-in lamb loin chops, trimmed
  • 1/3 cup peach preserves

In a small bowl, combine brown sugar, salt, onion powder, chile powder, paprika, oregano, ginger, allspice and black pepper; mix well. Rub mixture evenly over lamb chops. Coat a grill pan with cooking spray; heat to medium-high. Add chops; cook 3 1/2 minutes on each side. Brush each chop with about 1 teaspoon preserves. Turn; cook 1 minute. Brush with remaining preserves. Remove from heat and serve.

Per serving: 274 calories, 26 grams protein, 9 grams fat (29 percent calories from fat), 3 grams saturated fat, 22 grams carbohydrate, 82 milligrams cholesterol, 206 milligrams sodium, 1 gram fiber.

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