7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For March 03, 2019

Sunday Family

The family will never know how easy YANKEE POT ROAST is to prepare. Add CAULIFLOWER AU GRATIN (garnished with CHOPPED PARSLEY) and WHOLE-GRAIN ROLLS to the meal. For dessert, buy a CHERRY PIE.

Save enough pot roast, gravy and pie for Monday.

Shopping List

all-purpose flour, coarse salt, pepper, boneless beef chuck pot roast (arm, shoulder or blade), canola oil, canned unsalted beef broth, dry red wine, dried thyme leaves, frozen vegetable stew mixture (such as potatoes, carrots, celery and onions), cauliflower au gratin, fresh parsley, whole-grain rolls, cherry pie.

YANKEE POT ROAST

Servings:
makes 8 servings (each 3 ounces cooked)
Prep time:
20 minutes
Cook time:
about 2 3/4 hours
  • 1/3 cup all-purpose flour
  • 3/4 teaspoon coarse salt
  • 3/4 teaspoon pepper
  • 1 boneless beef chuck pot roast (arm, shoulder or blade), about 2 1/2 pounds
  • 1 tablespoon canola oil
  • 1 (14-ounce) can unsalted beef broth
  • 1/2 cup dry red wine
  • 1 1/2 teaspoons dried thyme leaves
  • 2 (16-ounce) packages frozen vegetable stew mixture (such as potatoes, carrots, celery and onions)

Combine flour, salt and pepper. Lightly coat beef in 2 tablespoons of the flour mixture. Heat oil in large stockpot on medium. Place beef in stockpot; brown evenly. Pour off drippings. Combine beef broth, red wine, thyme and remaining flour mixture; add to pot and bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables to stockpot; continue simmering 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast; keep vegetables warm. Skim fat from cooking liquid, if necessary. Carve roast into thin slices. Serve with vegetables and gravy.

Per serving: 275 calories, 29 grams protein, 7 grams fat (25 percent calories from fat), 2.2 grams saturated fat, 19 grams carbohydrate, 54 milligrams cholesterol, 315 milligrams sodium, 1 gram fiber.

Monday Heat and Eat

Tonight's BEEF 'N' BISCUITS takes little time. Chop leftover beef and stir in gravy. Heat and spoon over hot BISCUITS. Serve with any RICE and PEAS AND CARROTS (frozen). Add a MIXED GREEN SALAD. Leftover PIE is your dessert.

Shopping List

biscuits, rice, frozen peas and carrots, mixed greens.

Tuesday Budget

Always popular, easy and so economical, PULLED PORK goes a long way. In a 4-quart or larger slow cooker, place 2 to 2 1/2 pounds well-trimmed pork loin. In a medium bowl, combine 1/2 medium sliced onion, 1 tablespoon smoked paprika, 1 teaspoon pepper, 1/2 teaspoon coarse salt, 8 ounces barbecue sauce and 1/2 cup water; mix well. Spoon over pork. Cook on low 8 to 9 hours. Shred pork with a fork and serve on toasted POPPY SEED BUNS. Add COLESLAW and PINTO BEANS. PEARS are dessert.

Save enough pulled pork and coleslaw for Wednesday.

Shopping List

pork loin, onion, smoked paprika, pepper, coarse salt, barbecue sauce, poppy seed buns, coleslaw, canned pinto beans, pears.

Wednesday Express

Tuesday’s PORK will be even better tonight served over split toasted CORNBREAD squares (from mix). Garnish with shredded CHEDDAR CHEESE. Alongside, add leftover COLESLAW. Enjoy PLUMS for dessert.

Shopping List

cornbread mix, shredded cheddar cheese, plums.

Thursday Kids

Let the kids make their own PIZZA TOAST. Heat the oven to 350 degrees; line a rimmed baking pan with parchment paper. Place 6 slices bread on pan; divide and spread with 1 cup pizza sauce. Divide 2 cups shredded mozzarella and 1/2 cup mini pepperoni slices and top bread. Place pan in oven. Bake until cheese melts and pepperoni is slightly crisped. Garnish with shredded parmesan and chopped parsley. Serve with CARROT STICKS.

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

Shopping List

sliced bread, pizza sauce, shredded mozzarella, mini pepperoni slices, parmesan, fresh parsley, carrots, red or green seedless grapes.

Friday Meatless

Enjoy the mild flavor of PASTA WITH CREAMY VEGETABLES for a no-meat meal. Serve with a SPINACH SALAD. Add canned Mandarin orange sections to the salad and some red onion rings, too. Serve with GARLIC BREAD. For dessert, fresh PINEAPPLE is good.

Shopping List

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

PASTA WITH CREAMY VEGETABLES

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

Cook pasta according to directions, but without salt; drain and return to pot. Meanwhile, microwave water and carrots on high (100 percent power) 5 minutes. Add peas and garlic and microwave on high 4 minutes; drain. Add cheese and green 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), 1.5 grams saturated fat, 29 grams carbohydrate, 8 milligrams cholesterol, 87 milligrams sodium, 3 grams fiber.

Saturday Easy Entertaining

Invite guests for SCALLOPS WITH LEMON BUTTER SAUCE. Serve over RICE.

For a delicious side dish, make BAKED SPINACH AND ARTICHOKES: Heat oven to 350 degrees. Microwave 2 (10-ounce) packages frozen chopped spinach according to package directions; squeeze dry. Meanwhile, melt 2 tablespoons butter in a large nonstick skillet on medium. Add 1/2 cup chopped green onions and tops and cook 3 minutes or until softened. Add 1 (10-ounce) can drained water-packed quartered artichokes, halved, 1 cup reduced-fat sour cream, 1/2 cup freshly grated parmesan cheese and the cooked spinach; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with additional parmesan. Bake 20 to 30 minutes or until bubbly; serve.

Add DINNER ROLLS to the meal. For dessert, buy FRUIT TARTS.

Shopping List

sea scallops, flour, coarse salt, pepper, olive oil, butter, lemon, parsley, rice, frozen chopped spinach, green onion, canned water-packed quartered artichokes, reduced-fat sour cream, parmesan cheese, cooking spray, dinner rolls, fruit tarts.

SCALLOPS WITH LEMON BUTTER SAUCE

Servings:
makes 4 servings
Prep time:
about 15 minutes
Cook time:
less than 5 minutes
  • 1 pound sea scallops
  • 2 tablespoons flour
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper, divided
  • 1 tablespoon olive oil
  • 2 tablespoons butter, divided
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons finely chopped parsley

Coat scallops in flour. Season with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cook scallops in olive oil and 1 tablespoon of the butter in large skillet over medium-high heat for 2 minutes on each side. Remove scallops. Add remaining butter, lemon juice, parsley, and remaining salt and pepper; mix well. Gently heat and serve sauce with scallops.

Per serving: 175 calories, 14 grams protein, 10 grams fat (51 percent calories from fat), 4.3 grams saturated fat, 7 grams carbohydrate, 43 milligrams cholesterol, 736 milligrams sodium, no fiber.