7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For March 24, 2019

Sunday Family

The family will give their approval to CHICKEN BRAISED IN SUN-DRIED TOMATO CREAM SAUCE. Serve it over MASHED POTATOES. Add STEAMED ZUCCHINI and CRUSTY BREAD. Enjoy BLUEBERRY COBBLER for dessert.

Prepare enough mashed potatoes and save enough cobbler for Monday.

Shopping List

chicken breast cutlets, coarse salt, pepper, sliced sun-dried tomatoes in oil, garlic, dry white wine, heavy cream, fresh basil, potatoes to mash, zucchini, crusty bread, blueberry cobbler.

CHICKEN BRAISED IN SUN-DRIED TOMATO CREAM SAUCE

Servings:
makes 6 servings
Prep time:
20 minutes
Cook time:
about 20 minutes
  • 6 chicken breast cutlets
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/3 cup thinly sliced sun-dried tomatoes in oil, plus 1 tablespoon oil from jar
  • 3 cloves garlic, thinly sliced
  • 2/3 cup dry white wine
  • 2/3 cup heavy cream
  • 1/4 cup thinly sliced basil leaves
  • Basil sprigs for garnish

Pat chicken dry. Season with salt and pepper. Heat 1 tablespoon oil from tomato jar in a large nonstick skillet on medium-high. Cook chicken 1 minute on each side or just until golden. Remove chicken to plate. Add garlic to skillet; cook 40 seconds. Add wine, cream and tomatoes, stirring to scrape brown bits from bottom of skillet. Cook on medium-high until the mixture comes to a boil. Add chicken and any accumulated juices, and reduce heat to medium-low. Cover; cook 5 minutes or just until chicken is done. Transfer to serving platter; add sliced basil to sauce. Season sauce with salt and pepper to taste and spoon over chicken. Garnish with basil sprigs if desired, and serve. (Adapted from "Martina’s Kitchen Mix," Martina McBride, Oxmoor House.)

Per serving: 271 calories, 25 grams protein, 16 grams fat (54 percent calories from fat), 7.2 grams saturated fat, 3 grams carbohydrate, 109 milligrams cholesterol, 320 milligrams sodium, 1 gram fiber.

Monday Heat & Eat

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with leftover MASHED POTATOES and RED CABBAGE (from jar). Add RYE BREAD. Heat the leftover COBBLER for dessert.

Shopping List

bratwurst, spicy brown mustard, jar red cabbage, rye bread.

Tuesday Budget

Many of us learned from our mothers how to stretch a dollar and save time, too, as in this old-fashioned BEEF AND NOODLES dish. Add a SPINACH SALAD and CRUSTY BREAD. For dessert, enjoy PEACHES.

Shopping List

lean ground beef, onion, green bell pepper, reduced-sodium tomato juice, coarse salt, black pepper, curry powder, thin no-yolk egg noodles, parmesan cheese, fresh spinach, crusty bread, peaches.

BEEF AND NOODLES

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
about 20 minutes
  • 1 pound lean ground beef
  • 1 medium onion, finely chopped
  • 1 medium green bell pepper, finely chopped
  • 4 cups reduced-sodium tomato juice
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon curry powder
  • 1 (6-ounce) package thin no-yolk egg noodles
  • Freshly grated parmesan cheese for garnish

In a Dutch oven, combine beef, onion and bell pepper and cook 8 to 10 minutes on medium or until beef is no longer pink and vegetables are softened. Add tomato juice, salt, black pepper and curry powder; bring to a boil. Reduce heat to low and add noodles, making sure to cover them with liquid. Mix well. Cook, stirring often, 10 minutes or until noodles are tender and most of liquid is absorbed. Serve, garnishing each serving with cheese.

Per serving: 253 calories, 21 grams protein, 4 grams fat (16 percent calories from fat), 1.6 grams saturated fat, 32 grams carbohydrate, 42 milligrams cholesterol, 346 milligrams sodium, 3 grams fiber.

Wednesday Meatless

Feast on VEGETABLE CURRY tonight. In a 4-quart or larger slow cooker, combine 4 medium peeled, diced potatoes, 1 large chopped onion, 1 chopped red bell pepper, 2 chopped carrots, 2 chopped large plum tomatoes, 1 (6-ounce) can tomato paste, 3/4 cup water, 2 tablespoons curry powder, 2 teaspoons cumin seeds, 1/2 teaspoon garlic powder and 1/2 teaspoon coarse salt; mix well. Place florets from 1 medium head cauliflower on top. Cook on low 7 to 8 hours. Gently stir in 1 (10-ounce) package frozen green peas; increase heat to high and cook 15 more minutes. Serve the curry over BASMATI RICE and pass CHUTNEY at the table. Slice CUCUMBERS in plain yogurt as an accompaniment. Add WHOLE-GRAIN PITA BREAD. Make instant LEMON PUDDING with 1 percent milk for dessert.

Shopping List

potatoes, onion, red bell pepper, carrots, plum tomatoes, tomato paste, curry powder, cumin seeds, garlic powder, coarse salt, fresh cauliflower, frozen green peas, basmati rice, chutney, cucumbers, plain yogurt, whole-grain pita bread, instant lemon pudding, 1 percent milk.

Thursday Express

Buy one of the prepared PORK BARBECUES and serve it on toasted WHOLE-GRAIN BUNS. Add vegetarian BAKED BEANS and deli COLESLAW. Scoop STRAWBERRY ICE CREAM for dessert.

Save enough barbecue for Friday.

Shopping List

pork barbecue, whole-grain buns, vegetarian baked beans, deli coleslaw, strawberry ice cream.

Friday Kids

Kids are always in a hurry to eat, so HURRY-UP TACOS are right up their alley. Heat whole-grain tortillas, fill with leftover barbecue and top with sliced avocados. Serve with CARROT STICKS and BAKED CHIPS. For dessert, slurp on FROZEN JUICE BARS.

Shopping List

whole-grain tortillas, avocados, carrots, baked chips, frozen juice bars.

Saturday Easy Entertaining

Our guests enjoyed this CHICKEN MUSHROOM STROGANOFF. Serve it over medium no-yolk NOODLES with a RED-TIPPED LETTUCE SALAD on the side. Add SOURDOUGH BREAD. For dessert, make RASPBERRY PARFAITS by layering vanilla pudding with frozen raspberries (thawed) in stemmed glasses. Top with light whipped cream.

Shopping List

boneless chicken breast halves, unsalted chicken broth, onion, Dijon mustard, dried thyme, white pepper, garlic, fresh mushrooms, low-fat sour cream, medium no-yolk egg noodles, red-tipped lettuce, sourdough bread, vanilla pudding, frozen raspberries, light whipped cream.

CHICKEN MUSHROOM STROGANOFF

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 30 minutes
  • 4 (4- or 5-ounce) boneless chicken breast halves
  • 1 (14-ounce) can unsalted chicken broth
  • 1/2 cup chopped onion
  • 2 tablespoons Dijon mustard
  • 1 teaspoon dried thyme
  • 1/8 teaspoon white pepper
  • 1 clove garlic, minced
  • 1 (8-ounce) package fresh mushrooms, sliced
  • 2/3 cup low-fat sour cream

Flatten chicken between two pieces of plastic wrap to an even thickness. Combine broth, onion, mustard, thyme, pepper, garlic and mushrooms in a large skillet and bring to a boil. Cover, reduce heat and simmer 5 minutes. (Mixture will appear curdled.) Lay chicken in mixture. Cover and simmer (poach) 15 minutes; do not boil. Remove chicken and cover; set aside and keep warm. Bring poaching liquid to a boil and cook, uncovered, 8 minutes or until reduced to about 3/4 cup. Remove from heat; let cool slightly. Stir in sour cream. Return chicken and any collected juices to skillet, turning chicken to coat. Serve chicken with sauce.

Per serving: 219 calories, 28 grams protein, 6 grams fat (28 percent calories from fat), 2 grams saturated fat, 10 grams carbohydrate, 79 milligrams cholesterol, 376 milligrams sodium, 1 gram fiber.