7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For April 21, 2019

Sunday Family

The family will give their approval to MEDITERRANEAN BEEF POT ROAST. Serve with STEAMED MIXED VEGETABLES. Add a ROMAINE SALAD and CRUSTY BREAD. Enjoy CHERRY COBBLER for dessert.

Save enough cobbler for Monday.

Shopping List

boneless beef shoulder roast, flour, olive oil, balsamic vinegar, onions, shallots, dates, coarse salt, pepper, mixed vegetables to steam, romaine, crusty bread, cherry cobbler.

MEDITERRANEAN BEEF POT ROAST

Servings:
makes 8 servings
Prep time:
15 minutes
Cook time:
2 1/2 to 3 1/4 hours
  • 1 (2 1/2- to 3-pound) boneless beef shoulder roast
  • 1/4 cup flour
  • 2 tablespoons olive oil
  • 1 1/2 cups water
  • 1/4 cup balsamic vinegar
  • 2 small onions, halved and sliced
  • 4 medium shallots, sliced
  • 1/4 cup chopped dates
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper

Heat oven to 325 degrees. Lightly coat roast with flour. Heat oil in Dutch oven over medium heat. Brown roast evenly on both sides (6 to 8 minutes total); remove. Add water and vinegar to pan; cook and stir until brown bits are dissolved. Return roast to pan. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly. Bake 2 1/2 to 3 1/4 hours or until roast is fork-tender. Remove roast; keep warm. Cook liquid and vegetables on medium-high to desired consistency for sauce. Carve roast across grain. Serve with sauce.

Per serving: 246 calories, 27 grams protein, 10 grams fat (36 percent calories from fat), 2.6 grams saturated fat, 13 grams carbohydrate, 81 milligrams cholesterol, 176 milligrams sodium, 1 gram fiber.

Monday Express

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with quartered RED POTATOES tossed with a little butter and chopped fresh dill and some deli COLESLAW. Add RYE BREAD. Heat the leftover COBBLER for dessert.

Shopping List

bratwurst, spicy brown mustard, red potatoes, butter, fresh dill, deli coleslaw, rye bread.

Tuesday Kids

Everyone at our house liked the sloppy Joe-style BARBECUE TURKEY AND BEANS. We served it open-face over toasted whole-grain buns. Add OVEN FRIES (from frozen) and deli CARROT SALAD. PEARS make a good dessert.

Adults might want to add sliced jalapeno peppers to their sandwiches.

If time permits, assemble tomorrow's lasagna tonight, cover and refrigerate.

Shopping List

bone-in skinless turkey thighs, canned baked beans, onions, barbecue sauce, spicy brown or other mustard, cumin, coarse salt, whole-grain buns, frozen oven fries, deli carrot salad, pears, jalapeno peppers (if desired).

BARBECUE TURKEY AND BEANS

Servings:
makes 12 servings
Prep time:
15 minutes
Cook time:
8 hours on low, or 4 hours on high
  • 2 pounds bone-in skinless turkey thighs
  • 1 (28-ounce) can baked beans
  • 1 1/2 cups chopped onions
  • 1 cup barbecue sauce
  • 1 tablespoon spicy brown or other mustard
  • 1 teaspoon cumin
  • 1 teaspoon coarse salt

Place turkey in a 4-quart or larger slow cooker. Separately, combine beans, onions, barbecue sauce, mustard, cumin and salt; mix well. Pour over turkey. Cook 8 hours on low or 4 hours on high. Remove turkey and shred with 2 forks. Discard bones. Return meat to cooker, mix well and serve.

Per serving: 174 calories, 12 grams protein, 2 grams fat (12 percent calories from fat), 0.6 gram saturated fat, 23 grams carbohydrate, 43 milligrams cholesterol, 662 milligrams sodium, 3 grams fiber.

Wednesday Meatless

LAZY LASAGNA works for me! Heat oven to 375 degrees. Combine 2 (15-ounce) containers reduced-fat ricotta cheese, 4 beaten egg whites, 2 cups shredded part-skim mozzarella cheese and 1/2 cup freshly grated parmesan cheese; mix well. In a 9-by-13-inch baking dish, spread 1 cup (of 4 cups) red pasta sauce. Layer 4 (of 12 total) pre-cooked lasagna noodles, 1 cup pasta sauce, and half the cheese mixture. Repeat layers (noodles, sauce, cheese), then add the last 4 noodles and 1 more cup sauce. Cover with non-stick foil; bake 1 hour. Uncover and sprinkle with 1 cup mozzarella and 1/4 cup Parmesan cheese. Bake 10 more minutes; let stand 10 minutes. Serve with a packaged ITALIAN SALAD and GARLIC BREAD. How about TAPIOCA PUDDING for dessert?

If the lasagna has been refrigerated, add 10 minutes to the initial baking time.

Save half the lasagna for Thursday night.

Shopping List

reduced-fat ricotta cheese, eggs, shredded part-skim mozzarella cheese, parmesan cheese, red pasta sauce, pre-cooked lasagna noodles, packaged Italian salad, garlic bread, tapioca pudding.

Thursday Heat and Eat

You've done the work -- now relax and reheat the leftover LASAGNA for an easy dinner. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. Add refreshing LEMON SHERBET for dessert.

Shopping List

mixed greens, Italian bread, lemon sherbet.

Friday Budget

Buy one of the canned reduced-sodium tomato soups and add cooked rice for your own TOMATO RICE SOUP. We liked the soup with GRILLED CHEESE SANDWICHES and PICKLES on the side. Make SUNDAES by spooning fresh STRAWBERRIES over CHOCOLATE ICE CREAM.

Shopping List

canned reduced-sodium tomato soup, rice, bread and cheese for sandwiches, your favorite pickles, fresh strawberries, chocolate ice cream.

Saturday Easy Entertaining

Prepare ROSEMARY MARINATED LAMB CHOPS and serve with WHITE BEAN SALAD WITH MINT AND RED ONION. In a medium bowl, mix 1/2 cup chopped red onion and 3 tablespoons sherry vinegar; let sit for 15 minutes. Add 1 (15-ounce) can rinsed reduced-sodium white beans, 1/2 cup coarsely chopped fresh spearmint or other mint leaves, 1/2 cup chopped red bell pepper, 2 tablespoons rinsed capers, 2 tablespoons extra-virgin olive oil and coarse salt and black pepper to taste. Toss to mix. Alongside, add steamed sliced fresh ZUCCHINI and WHOLE-GRAIN ROLLS. Buy CHEESECAKE and spoon leftover STRAWBERRIES over it for dessert.

Shopping List

dried crushed rosemary, dried thyme, black pepper, garlic powder, coarse salt, onion, orange juice, dry white wine, extra-virgin olive oil, loin lamb chops, red onion, sherry vinegar, canned reduced-sodium white beans, fresh spearmint or other mint, red bell pepper, capers, fresh zucchini, whole-grain rolls, cheesecake.

ROSEMARY MARINATED LAMB CHOPS

Servings:
makes 8 lamb chops
Prep time:
10 minutes; marinating time: 30 to 60 minutes
Cook time:
about 10 minutes
  • 2 teaspoons dried crushed rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1 cup finely chopped onion
  • 1/2 cup orange juice
  • 1/4 cup dry white wine
  • 3 tablespoons extra-virgin olive oil, divided
  • 8 loin lamb chops, cut 1 to 1 1/4 inches thick

Combine rosemary, thyme, pepper, garlic powder and salt; mix well. Add onion, orange juice, wine and 2 tablespoons of the oil. Whisk together and reserve 1/2 cup for later. Place lamb in resealable plastic bag; add marinade. Turn to coat. Refrigerate 30 to 60 minutes. Remove lamb (do not remove onion pieces from chops), blot with paper towel and discard marinade. Heat remaining oil in a heavy skillet on medium-high. Sear lamb 4 minutes on one side or until well-browned. Turn and cook 4 more minutes or until desired doneness. Add reserved marinade and simmer 2 minutes. Remove lamb to serving platter. Pour marinade over lamb. Serve immediately.

Per chop: 171 calories, 19 grams protein, 9 grams fat (50 percent calories from fat), 2.6 grams saturated fat, 2 grams carbohydrate, 58 milligrams cholesterol, 172 milligrams sodium, no fiber.