7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For December 29, 2019

Sunday Family

For family day, serve CITRUS GINGER-GLAZED TURKEY TENDERLOINS. Heat 1 tablespoon canola oil in large nonstick skillet. Add 1 1/4 pounds turkey breast tenderloins and cook 5 minutes on medium or until brown on one side. Turn and stir in 1/4 cup orange marmalade, 1/2 teaspoon ground ginger and 1 teaspoon Worcestershire sauce. Reduce heat to low; cover and simmer, stirring occasionally, 15 to 20 minutes or until sauce is thickened and juice of turkey is no longer pink. Cut turkey into thin slices and serve with sauce.

Add BROWN RICE and GREEN BEANS along with DINNER ROLLS to your meal. Buy or make APPLE COBBLER for dessert.

Save enough cobbler for Monday.

Shopping List

canola oil, turkey breast tenderloins, orange marmalade, ground ginger, Worcestershire sauce, brown rice, green beans, dinner rolls, apple cobbler.

Monday Meatless

You'll never miss meat with POLENTA WITH RED PEPPERS on the menu. Serve the flavor-packed recipe with a SPINACH SALAD garnished with thinly sliced red onion and sliced hard-cooked eggs. Add WHOLE-GRAIN ROLLS. Warm the leftover COBBLER for dessert and top it with VANILLA ICE CREAM.

Save enough ice cream for Thursday.

Shopping List

red bell peppers, canned no-salt-added diced tomatoes, cooking spray, ready-to-slice polenta, fontina cheese, fresh basil if desired, fresh spinach, red onion, eggs, whole-grain rolls, vanilla ice cream.

POLENTA WITH RED PEPPERS

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 30 minutes, plus 10 minutes for peppers; 15 minutes standing time
  • 3 large red bell peppers
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid
  • 1 (16- or 18-ounce) tube ready-to-slice polenta, cut into 12 slices
  • 1 1/2 cups shredded fontina cheese (5 ounces)
  • Chopped fresh basil for garnish (optional)

Heat broiler. Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin side up, on foil-lined baking sheet; flatten with hand. Broil 10 minutes or until slightly blackened. Place in a resealable plastic bag and let stand 15 minutes. Peel peppers and cut into strips. Meanwhile, heat oven to 350 degrees. Drain tomatoes, reserving liquid. Heat a large nonstick skillet on medium-low; add tomatoes. Cook 1 minute. Gradually add tomato liquid; simmer 1 minute. Add pepper strips and cook 5 minutes; remove from heat. Spread 1/4 cup of the sauce in a 9-by-13-inch baking dish coated with cooking spray. Arrange polenta slices over sauce; spread remaining pepper sauce over polenta slices. Sprinkle with cheese. Bake 25 minutes. Garnish with basil if desired.

Per serving: 300 calories, 14 grams protein, 13 grams fat (40 percent calories from fat), 7.8 grams saturated fat, 29 grams carbohydrate, 47 milligrams cholesterol, 642 milligrams sodium, 4 grams fiber.

Tuesday Express

Pick up some deli SOUP for an easy meal. Serve it with GRILLED CHEESE SANDWICHES. Add a packaged GREEN SALAD. For dessert, PEARS are perfect.

Shopping List

deli soup, bread and cheese for sandwiches, packaged green salad, pears.

Wednesday Budget

Pile up the savings with this SEASHELL CASSEROLE. Cook 12 ounces medium seashell pasta according to directions; drain and set aside. In a large nonstick skillet, cook 1 pound lean ground beef on medium with 1 tablespoon minced garlic and 1/2 teaspoon onion powder for 5 minutes or until no longer pink; drain well. Add 3 to 3 1/2 cups red pasta sauce and cook 4 minutes. Add cooked pasta and continue to cook 5 minutes or until heated through. Garnish with freshly grated parmesan cheese. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. For dessert, try SLICED PEACHES.

Save enough casserole for Friday.

Shopping List

medium seashell pasta, lean ground beef, garlic, onion powder, red pasta sauce, parmesan cheese, mixed greens, Italian bread, peaches.

Thursday Kids

Let the kids pick their favorite PIZZA tonight. Serve it with CELERY STICKS AND DIP. Top leftover ICE CREAM with CHOCOLATE SAUCE.

Save some chocolate sauce for Friday.

Shopping List

pizza, celery, dip, chocolate sauce.

Friday Heat and Eat

Heat the leftover SEASHELL CASSEROLE for a quick meal. Add a ROMAINE SALAD and GARLIC BREAD on the side. Buy TAPIOCA PUDDING for dessert and drizzle it with leftover chocolate sauce.

Shopping List

romaine, garlic bread, tapioca pudding.

Saturday Easy Entertaining

For your guests, prepare PORK CHOPS WITH DIJON SAUCE. Serve the chops with O'BRIEN POTATOES (from frozen), LEMONY STEAMED BROCCOLI (drizzle fresh lemon juice over the broccoli), BIBB LETTUCE and a BAGUETTE. For dessert, treat your guests to WALNUT PINEAPPLE CAKE.

Shopping List

bone-in center-cut pork chops, coarse salt, pepper, olive oil, unsalted chicken broth or dry white wine, honey, Dijon mustard, frozen O'Brien potatoes, fresh broccoli, lemons, Bibb lettuce, baguette, cooking spray, yellow or white cake mix, canned crushed pineapple in juice, walnuts, shredded sweetened coconut, eggs, nondairy whipped topping, reduced-fat cream cheese, powdered sugar.

PORK CHOPS WITH DIJON SAUCE

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
about 20 minutes
  • 4 (6-ounce) bone-in center-cut pork chops (about 3/4 inch thick)
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 2 teaspoons olive oil
  • 1 1/2 cups unsalted chicken broth or dry white wine
  • 1/3 cup honey
  • 1/4 cup Dijon mustard

Sprinkle pork chops with salt and pepper. Heat oil in a large nonstick skillet over medium-high. Add pork chops; cook 3 minutes per side or until browned. Remove pork chops from skillet; cover to keep warm. To skillet, add broth or wine, honey and mustard; bring to a boil and cook 3 minutes. Add reserved pork; reduce heat and simmer 10 minutes, turning after 5 minutes. Serve pork with sauce.

Per serving: 296 calories, 25 grams protein, 10 grams fat (30 percent calories from fat), 2.2 grams saturated fat, 27 grams carbohydrate, 75 milligrams cholesterol, 524 milligrams sodium, 1 gram fiber.

WALNUT PINEAPPLE CAKE

Servings:
makes 20 servings
Prep time:
15 minutes
Cook time:
about 45 to 50 minutes
  • 1 box yellow or white cake mix
  • 1 (20-ounce) can crushed pineapple in juice
  • 1 cup finely chopped walnuts
  • 1 cup shredded sweetened coconut
  • 2 eggs
  • FOR FROSTING
  • 8 ounces reduced-fat cream cheese, softened
  • 1/4 cup powdered sugar
  • 1 (10-ounce) container nondairy whipped topping
  • 1/2 cup chopped toasted walnuts
  • 1/2 cup toasted coconut

Heat oven to 350 degrees. Coat a 9-by-13-inch baking pan with cooking spray. In a large bowl, combine cake mix, pineapple with juice, walnuts, coconut and eggs. Stir together until well-mixed. Pour into pan; bake 45 to 50 minutes or until cake is golden and wooden pick inserted in the center comes out clean. Cool cake completely before frosting.

For frosting: With a stand or hand mixer, beat softened cream cheese and sugar on medium until light and fluffy, about 1 to 2 minutes. Stir in whipped topping on low speed until just blended. Spread frosting evenly over top of cake. Sprinkle with toasted walnuts and toasted coconut. Chill until ready to serve.

Per serving: 269 calories, 4 grams protein, 15 grams fat (48 percent calories from fat), 6.9 grams saturated fat, 30 grams carbohydrate, 27 milligrams cholesterol, 217 milligrams sodium, 2 grams fiber.