7 Day Menu Planner For March 04, 2018

Sunday Family

When I was growing up, PORK WITH APPLES AND SAUERKRAUT was a favorite family meal. This combo demands MASHED POTATOES alongside! CRANBERRY SAUCE goes well with the flavors, as does RYE BREAD. Top STRAWBERRIES with LIGHT WHIPPED CREAM for dessert.

Save enough strawberries for Monday.

Shopping List

red potatoes, refrigerated sauerkraut, unsalted chicken broth, Granny Smith apple, onion, lean boneless country-style pork ribs, kielbasa or Polish sausage, apple juice, brown sugar, caraway seeds, ground mustard, whole allspice, potatoes to mash, cranberry sauce, rye bread, strawberries, light whipped cream.


makes 5 servings
Prep time:
15 minutes
Cook time:
8 hours on low; 4 hours on high
  • 1 1/2 pounds red potatoes, cut into 1-inch pieces
  • 2 pounds refrigerated sauerkraut, well-rinsed and drained
  • 1/2 cup unsalted chicken broth
  • 1 Granny Smith apple, unpeeled, cored and coarsely chopped
  • 1 cup chopped onion
  • 1 1/2 pounds lean boneless country-style pork ribs
  • 1/2 pound kielbasa or Polish sausage, cut into 1 1/2-inch pieces
  • 3/4 cup apple juice
  • 3 tablespoons brown sugar
  • 1 teaspoon caraway seeds
  • 1 teaspoon ground mustard
  • 1/2 teaspoon whole allspice

Place potatoes in a 4-quart or larger slow cooker. In a large bowl, mix sauerkraut, broth, apple and onion; spoon half over potatoes. Top with pork, kielbasa and remaining sauerkraut mixture. In small bowl, mix juice, brown sugar, caraway seeds, mustard and allspice. Lightly stir mixture into sauerkraut. Cover. Cook 8 hours on low or 4 hours on high or until meat and vegetables are tender.

Per serving: 510 calories, 38 grams protein, 19 grams fat (32 percent calories from fat), 6.7 grams saturated fat, 50 grams carbohydrate, 126 milligrams cholesterol, 1,671 milligrams sodium, 9 grams fiber.

Monday Meatless

Enjoy the mild flavor of CREAMY VEGETABLES WITH PASTA for a no-meat meal. Serve with GARLIC BREAD and a SPINACH SALAD. Add CANNED MANDARIN ORANGE SECTIONS to the salad and top with RED ONION RINGS. For dessert, scoop VANILLA ICE CREAM and top it with leftover STRAWBERRIES.

Save enough ice cream for Wednesday.

Shopping List

penne pasta, packaged shredded carrots, frozen tiny green peas, garlic, reduced-fat cream cheese or Neufchatel cheese, green onions, coarse salt, pepper, garlic bread, fresh spinach, canned Mandarin oranges, red onion, vanilla ice cream.


makes 8 servings
Prep time:
15 minutes
Cook time:
less than 10 minutes plus pasta
  • 8 ounces penne pasta
  • 2 tablespoons water
  • 2 cups (8 ounces) shredded carrots
  • 1 1/2 cups frozen tiny green peas
  • 4 cloves garlic, minced
  • 3 ounces reduced-fat cream cheese or Neufchatel cheese, cut into cubes
  • 1/2 cup sliced green onions
  • Coarse salt and pepper to taste

Cook pasta according to directions; drain and return to pot. Meanwhile, microwave water and carrots on high (100 percent power) for 5 minutes. Add peas and garlic to carrots and microwave on high for 4 minutes; drain. Add cheese and onions to pasta and mix well. Spoon vegetables over pasta; stir until cheese melts. Toss to coat. Salt and pepper to taste. Serve immediately.

Per serving: 168 calories, 6 grams protein, 3 grams fat (16 percent calories from fat), 1.6 grams saturated fat, 29 grams carbohydrate, 8 milligrams cholesterol, 97 milligrams sodium, 3 grams fiber.

Tuesday Budget

YELLOW CHICKEN CURRY is easy on the budget. In a Dutch oven, combine 1 (14-ounce) can coconut milk and 4 1/4 cups water; bring to a boil. Reduce heat to medium; add 4 tablespoons curry paste and 1 tablespoon curry powder and mix well. Add 1 1/4 pounds chicken tenders and 3 medium Yukon gold potatoes, peeled and cut into quarters, and cook 5 minutes. Reduce heat to low; add 1 large onion, cut into quarters, 1/3 cup fish sauce or reduced-sodium soy sauce and 1 tablespoon sugar. Simmer, covered, 30 minutes or until potatoes are tender and chicken is cooked through; stir occasionally.

Serve with JASMINE RICE and NAAN. Enjoy APRICOTS for dessert.

Make tomorrow's chili today.

Shopping List

coconut milk, curry paste, curry powder, chicken tenders, Yukon gold potatoes, onion, fish sauce or reduced-sodium soy sauce, sugar, jasmine rice, naan, apricots.

Wednesday Express

QUICK CHILI is just that, and economical, too. Brown 1 1/2 pounds lean ground beef; drain. In a 4-quart or larger slow cooker, combine beef with 3 tablespoons chili powder, 3 (15-ounce) cans mild or medium chili beans, 1 1/2 cups pinto beans, 2 slices cooked and chopped bacon and 5 cups tomato-and-basil spaghetti sauce (such as Classico or another brand). Cook on high 4 hours. (Recipe adapted from healthyaperture.com.)

On the side, add deli COLESLAW. Add some grated carrots to the slaw to perk up the flavor. Make CORNBREAD from a mix. Leftover VANILLA ICE CREAM is the right dessert.

Save some whole carrots and coleslaw for Thursday.

Shopping List

lean ground beef, chili powder, canned mild or medium chili beans, pinto beans, bacon, tomato-and-basil spaghetti sauce (such as Classico or another brand), deli coleslaw, carrots, cornbread mix.

Thursday Kids

Don't store the slow cooker just yet -- treat the kids to SLOW COOKER PORK. Place a well-trimmed (4- or 5-pound) boneless pork shoulder roast in a 4- or 6-quart slow cooker; pour an 18-ounce bottle of barbecue sauce and 1 (12-ounce) can cola beverage (not diet) over pork. Cover and cook on low 8 to 10 hours or until meat shreds easily with a fork. Transfer pork to cutting board; shred with 2 forks, removing any large pieces of fat. Skim fat from sauce and discard. Place pork back in cooker; pour sauce over shredded pork. (Adapted from "Sunday Suppers," Cynthia Graubart, Time Inc. Books.)

Serve the pork on WHOLE-GRAIN BUNS. Add POTATO CHIPS for the kids, along with leftover CARROT STICKS. The adults might enjoy leftover COLESLAW and pickled sliced jalapenos with their barbecue.

FROSTED GRAPES are dessert: Wash and pat dry 1 1/2 pounds seedless red or green grapes. Freeze for 45 minutes and let stand 2 minutes before serving.

Save enough pork for Friday.

Shopping List

well-trimmed boneless pork shoulder roast, barbecue sauce, cola beverage, whole-grain buns, potato chips, pickled sliced jalapenos, red or green grapes.

Friday Heat and Eat

Tonight, heat the leftover PULLED PORK. Spoon it onto toasted CORNBREAD SQUARES. Serve with MIXED GREENS. BLUEBERRIES are your dessert.

Buy enough blueberries for Saturday.

Shopping List

cornbread mix, mixed greens, blueberries.

Saturday Easy Entertaining

Invite guests for MUSTARD-TOPPED SALMON. Place a 2 1/2-pound salmon fillet on a broiler pan, skin side down. In a small bowl, combine 1/4 cup packed light brown sugar, 1 tablespoon chopped fresh dill and 1/4 cup grainy Dijon mustard. Spread half on top of salmon. Cover with plastic wrap and refrigerate up to 5 hours. Stir remaining mustard mixture into 1/2 cup light mayonnaise; cover and refrigerate. To cook, heat oven to 400 degrees. Remove salmon from refrigerator 20 minutes before cooking. Bake 20 minutes or until fish is cooked through. Remove salmon in one piece to a platter, leaving skin behind. Serve warm or at room temperature with sauce, over BROWN RICE tossed with TOASTED WALNUTS. (Adapted from Family Circle.)

For a delicious side dish, try BAKED ARTICHOKES AND SPINACH and add DINNER ROLLS. For dessert, buy a CHEESECAKE and top it with leftover BLUEBERRIES.

Shopping List

salmon fillet, light brown sugar, fresh dill, grainy Dijon mustard, light mayonnaise, brown rice, walnuts, frozen chopped spinach, butter, green onions, canned water-packed quartered artichokes, reduced-fat sour cream, parmesan cheese, cooking spray, dinner rolls, cheesecake.


makes 8 servings
Prep time:
15 minutes
Cook time:
20 to 30 minutes, plus spinach
  • 2 (10-ounce) packages frozen chopped spinach
  • 2 tablespoons butter
  • 1/2 cup chopped green onions and tops
  • 1 (10-ounce) can water-packed quartered artichokes, drained and halved
  • 1 cup reduced-fat sour cream
  • 1/2 cup freshly grated parmesan cheese, divided

Heat oven to 350 degrees. Microwave spinach according to package directions; squeeze dry. Meanwhile, melt butter in a large nonstick skillet on medium. Add green onions and cook 3 minutes or until softened. Add cooked spinach, artichokes, sour cream and 1/4 cup of the cheese; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with remaining cheese. Bake 20 to 30 minutes or until bubbly.

Per serving: 128 calories, 7 grams protein, 8 grams fat (57 percent calories from fat), 5.1 grams saturated fat, 8 grams carbohydrate, 28 milligrams cholesterol, 258 milligrams sodium, 3 grams fiber.

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