7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For October 06, 2019

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 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.

Add a LETTUCE WEDGE. Warm the leftover COBBLER and top with VANILLA ICE CREAM for dessert.

Save enough ice cream for Thursday.

Shopping List

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

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 petite green peas
  • 1/2 cup parmesan cheese, freshly grated
  • 1/4 teaspoon freshly ground pepper

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

Per serving: 157 calories, 6 grams protein, 5 grams fat (28 percent calories from fat), 2.1 grams saturated fat, 23 grams carbohydrate, 8 milligrams cholesterol, 432 milligrams sodium, 2 grams fiber.

Tuesday Budget

Try CABBAGE WITH SMOKED SAUSAGE AND APPLES (see recipe) in your slow cooker tonight. Serve the savory dish with BEETS and DARK RYE BREAD. For dessert, PEARS are easy.

Look for juniper berries in the spice aisle.

Shopping List

cooking spray, green cabbage, onion, Granny Smith apple, canola oil, garlic, bay leaf, juniper berries or fresh rosemary, cider vinegar, light brown sugar, whole-grain mustard, caraway seeds, smoked sausage links, pepper, beets, dark rye bread, pears.

CABBAGE WITH SMOKED SAUSAGE AND APPLES

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
6 to 8 hours on low
  • 1 small head green cabbage, thinly sliced
  • 1 medium onion, chopped
  • 1 large Granny Smith apple, cored and chopped
  • 1 teaspoon canola oil
  • 1 clove garlic, minced
  • 1 bay leaf
  • 4 juniper berries or 1 small sprig fresh rosemary
  • 3 tablespoons cider vinegar
  • 1 tablespoon light brown sugar
  • 1 tablespoon whole-grain mustard
  • Generous pinch of caraway seeds
  • 1 pound smoked sausage links, halved
  • 1/2 teaspoon pepper

Coat the inside of a 4-quart or larger slow cooker with cooking spray. Layer cabbage, onion, apple, oil, garlic, bay leaf, juniper berries (or rosemary sprig), vinegar, sugar, mustard and caraway seeds in cooker. Mix well. Nestle the sausage pieces into the cabbage mixture so they don't dry. Cover and cook on low, stirring several times, 6 to 8 hours. Season with pepper. Remove bay leaf and rosemary sprig (if using) and serve.

241 calories, 12 grams protein, 12 grams fat (43 percent calories from fat), 3.7 grams saturated fat, 23 grams carbohydrate, 91 milligrams cholesterol, 866 milligrams sodium, 4 grams fiber.

Wednesday Express

Make a quick MEAT SAUCE WITH PASTA. Cook 1 pound lean ground beef or turkey breast in a Dutch oven on medium 5 to 6 minutes or until no longer pink; drain. Add 1 (24- to 26-ounce) jar tomato-and-basil pasta sauce, 1 (4- to 6-ounce) can drained sliced mushrooms and 1 teaspoon dried basil to meat. Bring to a boil; reduce heat and simmer 10 minutes. Serve over any prepared refrigerated pasta.

Add a packaged GREEN SALAD and GARLIC BREAD. TAPIOCA PUDDING is a good dessert to complete your meal.

Shopping List

lean ground beef or ground turkey breast, jar tomato-and-basil pasta sauce, canned sliced mushrooms, dried basil, any refrigerated pasta, packaged green salad, garlic bread, tapioca pudding.

Thursday Meatless

Quick and easy is what we call LENTIL SOUP WITH TOMATOES AND PEPPERS. Heat 1 tablespoon canola oil in a Dutch oven on medium. 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; stir often. Add 4 cups unsalted vegetable broth or water, 1 cup rinsed and sorted lentils, 2 small bay leaves, 1 teaspoon coarse salt and 1/4 teaspoon black pepper. Bring to a boil, then reduce heat and simmer 30 minutes or until lentils are tender. Mix in 1 (28-ounce) can 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 (use any shredded cheese on any dense bread and broil 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, lentils, bay leaves, coarse salt, black pepper, canned 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 burrito-size tortillas. Cover beans with drained mild salsa, shredded lettuce and any shredded cheese. Roll, cut in half and serve with RICE. Munch on CARROT STICKS alongside.

Finish with ROCKY ROAD PARFAIT, a kid's ooey-gooey dream: In a tall dessert glass, layer prepared instant chocolate pudding with leftover butterscotch sauce, marshmallow cream, a few chopped pecans and some raisins; repeat and end with marshmallow cream.

Shopping List

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

Saturday Easy Entertaining

Invite friends for PECAN-CRUSTED TILAPIA WITH ITALIAN SALSA (see recipe). Serve with ORZO tossed with chopped fresh parsley and steamed SPINACH tossed with olive oil and garlic. Add CRUSTY BREAD. For dessert, buy FRUIT TARTS.

Shopping List

pecan pieces, garlic powder, dried basil, egg, Dijon mustard, tilapia filets, pecan or olive oil, cherry tomaotes, garlic, fresh basil, coarse salt, orzo, fresh parsley, fresh baby spinach, olive oil, garlic, crusty bread, fruit tarts.

PECAN-CRUSTED TILAPIA WITH ITALIAN SALSA

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 10 minutesw
  • 1 cup pecan pieces
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 1 egg
  • 1 teaspoon Dijon mustard
  • 4 (4- to 6-ounce) tilapia filets
  • 2 tablespoons pecan or olive oil

FOR THE ITALIAN SALSA

  • 3 tablespoons cider vinegar
  • 1 1/2 cups diced cherry tomatoes
  • 1 clove garlic, minced
  • 1/4 cup fresh basil, chiffonaded
  • 1 teaspoon Dijon mustard
  • 1 tablespoon pecan or olive oil
  • Coarse salt to taste

In a medium bowl, mix together pecans, garlic powder and dried basil; set aside. In a small bowl, whisk egg and mustard. Pat filets dry. Coat each filet in egg mixture, then in pecan mixture. Place on a plate. Heat oil in a large skillet on medium-high. Place tilapia in skillet. Cook 4 to 5 minutes per side, depending on thickness. Remove tilapia from pan.

For the Italian salsa: In a medium bowl, add tomatoes, garlic, fresh basil, oil and salt. Toss to coat. To serve: Place tilapia on plate; top with Italian salsa.

434 calories, 28 grams protein, 34 grams fat (67 percent calories from fat), 4 grams saturated fat, 10 grams carbohydrate, 103 milligrams cholesterol, 113 milligrams sodium, 5 grams fiber.