7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For February 10, 2019

Sunday Family

Plan ahead and serve SLOW-COOKER ROSEMARY CHICKEN, and you'll have more time with the family. Serve the complete meal with a SPINACH SALAD and CRUSTY BREAD. Make or buy BREAD PUDDING for dessert.

Save any leftover chicken for Wednesday.

Shopping List

red potatoes, carrots, onions, coarse salt, pepper, fresh rosemary, whole chicken, unsalted chicken broth, fresh spinach, crusty bread, bread pudding.

SLOW-COOKER ROSEMARY CHICKEN

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
7 to 9 hours on low; 3 1/2 to 5 hours on high
  • 6 medium red potatoes, halved
  • 3 medium carrots, sliced
  • 2 medium onions, cut into wedges
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 to 4 sprigs fresh rosemary
  • 1 (3 to 3 1/2-pound) whole chicken
  • 1/2 cup unsalted chicken broth

Into a 4- or 5-quart slow cooker, put potatoes, carrots, onions, salt and pepper; mix well. Tuck rosemary sprigs under breast skin of chicken. Place in cooker. Pour chicken broth over top. Cover and cook on low for 7 to 9 hours or on high 3 1/2 to 5 hours. (If you cook on high, use 1 cup broth.) Remove vegetables and chicken to a large serving platter. Discard skin and serve.

Per serving (without chicken skin): 328 calories, 39 grams protein, 5 grams fat (14 percent calories from fat), 1.2 grams saturated fat, 31 grams carbohydrate, 113 milligrams cholesterol, 432 milligrams sodium, 6 grams fiber.

Monday Meatless

TOMATO AND RED PEPPER SOUP is just right for a cold, wintry night.

Serve ULTIMATE GRILLED CHEESE SANDWICHES alongside: Spread 1 1/2 teaspoons mayonnaise on 8 (2-ounce) slices Italian bread. Heat a large nonstick skillet on medium. Place 2 bread slices, mayonnaise side down, in the pan. Top each with 2 American cheese slices and 1 bread slice, mayonnaise side up. Cook 3 minutes on each side or until golden. Repeat with remaining bread slices and cheese; serve warm.

Make a SUNSHINE SALAD by tossing orange sections with salad greens. Skip dessert tonight!

Shopping List

canned whole tomatoes, jar roasted red peppers, half-and-half, coarse salt, sugar, ground black pepper, garlic, fresh basil (if desired), mayonnaise, Italian bread, American cheese, oranges, salad greens.

TOMATO AND RED PEPPER SOUP

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
less than 10 minutes
  • 1 (28-ounce) can whole tomatoes
  • 1 (12-ounce) jar roasted red peppers, drained
  • 1/4 cup half-and-half
  • 1 teaspoon coarse salt
  • 1 teaspoon sugar
  • 1/2 teaspoon ground black pepper
  • 2 cloves garlic
  • 1/4 cup water
  • Fresh basil, if desired

Process all ingredients except basil in a food processor until smooth, stopping to scrape down sides as needed. Transfer mixture to a medium saucepan; cook on medium, stirring often, 8 minutes or until hot. Serve immediately; garnish with basil. (Adapted from "Quick-Fix Dinners," Oxmoor House.)

Per serving: 60 calories, 2 grams protein, 1 gram fat (18 percent calories from fat), 0.7 gram saturated fat, 11 grams carbohydrate, 4 milligrams cholesterol, 679 milligrams sodium, 1 gram fiber.

Tuesday Budget

My mother knew a thing or two about stretching the food budget, so STUFFED PEPPERS were on the menu regularly; we still enjoy them. Heat oven to 350 degrees. Cut 4 green bell peppers in half lengthwise; remove seeds. Cover and microwave peppers, cut side down, for 4 minutes on high (100 percent power) in a shallow baking dish; drain and turn cut side up. Meanwhile, in a medium bowl, combine 1/2 pound lean ground beef, 1/2 pound ground turkey breast, 1/2 large chopped onion, 1 cup cooked rice, 2 tablespoons ketchup, 1/2 teaspoon dried oregano, 1/2 teaspoon coarse salt and 1/2 teaspoon black pepper; mix well. Divide and spoon into pepper halves. In a small bowl, combine 1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, 1 tablespoon ketchup and 1/2 teaspoon dried oregano. Spoon over peppers. Cover tightly with foil. Bake 35 minutes. Remove cover and continue to bake 10 more minutes or until temperature of meat reaches 165 degrees. Place on platter and spoon juices over top.

Serve with BAKED POTATOES and a LETTUCE WEDGE SALAD for a real comfort meal. Add WHOLE-GRAIN ROLLS. PEARS are an easy dessert.

Bake 2 extra potatoes for Wednesday.

Shopping List

green bell peppers, lean ground beef, ground turkey breast, onion, rice, ketchup, dried oregano, coarse salt, black pepper, canned diced tomatoes with basil, garlic and oregano, potatoes to bake, lettuce, whole-grain rolls, pears.

Wednesday Heat and Eat

CORN AND POTATO CHOWDER is great for another cold night. Microwave 1 medium chopped onion 4 minutes on high (100 percent power); drain. In a large saucepan, combine leftover chopped chicken, 1 (15-ounce) can cream-style corn, the cooked onion, 2 cubed (leftover) baked potatoes, 2/3 cup water and 4 teaspoons chicken-flavor instant bouillon; bring to a boil. Reduce heat to medium-low and add 3 cups 1 percent milk and 1 tablespoon butter. In a small bowl, whisk together 1/2 cup 1 percent milk and 1/4 cup flour until smooth. Add to chowder; cook and stir 5 minutes until bubbly and thickened.

Serve with a deli CARROT SALAD and BREAD STICKS. STRAWBERRY ICE CREAM is dessert.

Save enough ice cream for Friday.

Shopping List

onion, canned cream-style corn, chicken-flavor instant bouillon, 1 percent milk, butter, flour, deli carrot salad, bread sticks, strawberry ice cream.

Thursday Kids

Call the kids for TURKEY TROT SPAGHETTI. Cook 8 ounces spaghetti (break strands into 3 pieces) according to directions. In a large nonstick skillet, cook 1 pound ground turkey for 5 minutes or until no longer pink; drain. Stir in 2 (14-ounce) cans unsalted chicken broth, 1 (6-ounce) can tomato paste, 1/2 teaspoon coarse salt, 1/2 teaspoon dried oregano and 1/4 teaspoon pepper. Bring to a boil; add cooked spaghetti. Reduce heat and simmer for 2 minutes, stirring often, or until heated through.

Serve with CELERY BOATS: Cut ribs of celery into 2-inch pieces and stuff with pimento cheese. Add SOFT ROLLS. Have some CHUNKY APPLESAUCE for dessert.

Shopping List

spaghetti, ground turkey, unsalted chicken broth, tomato paste, coarse salt, dried oregano, pepper, celery, pimento cheese, soft rolls, chunky applesauce.

Friday Express

NOT YOUR MOTHER'S BEEF POT PIE speaks for itself. Heat oven to 375 degrees. Spoon 1 (40-ounce) can beef stew into a 9-inch pie plate. Place 1 refrigerated pie crust (from a 15-ounce package) over stew. Press crust edges to pie plate and flute. Sprinkle with 1 tablespoon parmesan cheese. Cut 3 or 4 slits in crust to vent. Bake 35 to 40 minutes until crust is golden and stew is thoroughly heated.

Serve with a GREEN SALAD. Leftover ICE CREAM is an easy dessert.

Shopping List

canned beef stew, refrigerated pie crust, parmesan cheese, salad greens.

Saturday Easy Entertaining

Invite your guests for LEMONY SCALLOPS. In a small bowl, combine 1/2 cup unsalted chicken broth, 1 tablespoon fresh lemon juice, 2 teaspoons cornstarch, 1 tablespoon lemon zest, 1/2 teaspoon dried basil and 1/4 teaspoon black pepper; set aside. In a medium nonstick skillet, heat 1 tablespoon olive oil to medium-high. Add 1 small red onion cut into thin wedges and 2 cloves minced garlic; cook 1 minute. Add 3/4 pound sea scallops (cut in half horizontally if large) and cook 4 minutes or until almost completely opaque. Add 1/2 pound fresh green beans (trimmed and cut into 2-inch pieces). Stir the broth mixture and add to skillet. Bring to a boil, stirring constantly. Reduce heat to medium-low; cover and simmer 4 minutes, or until beans are softened and scallops are cooked through.

Continue the scallop theme with SCALLOPED POTATOES, a BIBB LETTUCE SALAD and CRUSTY ROLLS. For dessert, make HOT FUDGE SUNDAES by spooning heated hot fudge sauce over vanilla ice cream.

Shopping List

unsalted chicken broth, lemon, cornstarch, dried basil, black pepper, olive oil, red onion, garlic, sea scallops, fresh green beans, cooking spray, butter, onions, flour, 1 percent milk, fresh parsley, coarse salt, white pepper, potatoes, Romano or parmesan cheese, bibb lettuce, crusty rolls, hot fudge sauce, vanilla ice cream.

SCALLOPED POTATOES

Servings:
makes 6 servings
Prep time:
20 minutes
Cook time:
about 1 hour 40 minutes
  • 5 tablespoons butter
  • 2 medium onions, finely chopped
  • 1/4 cup plus 1 tablespoon flour
  • 2 1/2 cups 1 percent milk
  • 3 tablespoons finely chopped fresh parsley
  • 1 1/2 teaspoons lemon zest
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon white pepper, divided
  • 2 pounds potatoes, peeled and thinly sliced
  • 2 tablespoons freshly grated Romano or parmesan cheese

Heat oven to 325 degrees. Coat an 8-inch square baking dish with cooking spray. For sauce, heat butter in a medium saucepan on medium-high, swirling to coat bottom. Add onions and cook 2 or 3 minutes or until softened. Whisk in flour and cook 1 minute, then whisk in milk. Cook 3 or 4 minutes or until sauce is thickened, stirring constantly. Whisk in parsley, lemon zest, 1/4 teaspoon salt and 1/8 teaspoon pepper; remove from heat. Arrange potatoes in baking dish. Sprinkle with remaining salt and pepper. Pour sauce over potatoes and sprinkle with cheese. Bake, uncovered, 1 1/2 hours or until potatoes are soft. Serve immediately.

Per serving: 288 calories, 8 grams protein, 11 grams fat (33 percent calories from fat), 6.9 grams saturated fat, 41 grams carbohydrate, 31 milligrams cholesterol, 316 milligrams sodium, 5 grams fiber.