7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For May 05, 2019

Sunday Family

Tell Mother to relax because her admirers made BAKED EGG IN AVOCADO for her on her special day. Heat oven to 425 degrees. For 4 eggs: Halve 2 avocados, leaving the shells on but discarding pits, and place on regular-size muffin tins to balance. Scoop out enough flesh from each half to make room for the egg. Place 1 egg in each avocado half; bake 20 to 25 minutes or until egg is cooked to desired doneness. Sprinkle with paprika and season with coarse salt and pepper. (Adapted from swirlsofflavor.com.)

To serve, place avocado on a bed of shredded lettuce; drizzle with lime juice. Serve with SALSA. Add ROASTED ASPARAGUS, CANADIAN BACON and TOASTED ENGLISH MUFFINS. Mom will increase your allowance when she sees the BALSAMIC STRAWBERRIES you have prepared for dessert.

Save enough asparagus and some fresh strawberries for Monday.

Shopping List

avocados, eggs, paprika, coarse salt, pepper, lettuce, limes, salsa, asparagus, Canadian bacon, English muffins, confectioner's sugar, balsamic vinegar, cornstarch, black peppercorns, strawberries.

BALSAMIC STRAWBERRIES

Servings:
makes 4 servings
Prep time:
about 10 minutes
Cook time:
about 5 minutes
  • 1/2 cup confectioner's sugar
  • 1/2 cup balsamic vinegar
  • 1 teaspoon cornstarch
  • 1/8 to 1/4 teaspoon coarsely ground black peppercorns
  • 4 cups sliced strawberries

In a small saucepan, mix sugar, vinegar and cornstarch. Bring to a boil on medium-high, stirring frequently. Stir in pepper. Reduce heat to low; simmer 2 minutes or until syrup begins to thicken. Divide strawberries among dessert dishes. Drizzle with syrup.

Per serving: 142 calories, 1 gram protein, 1 gram fat (3 percent calories from fat), no saturated fat, 35 grams carbohydrate, no cholesterol, 10 milligrams sodium, 3 grams fiber.

Monday Express

Take it easy tonight and stir some curry powder into deli CHICKEN SALAD. Spread it on toasted whole-grain bread and add lettuce on top. Arrange sliced HARD-COOKED EGGS and TOMATO WEDGES on each plate. Squeeze a lemon over the leftover ASPARAGUS and serve it cold. Some leftover FRESH STRAWBERRIES topped with light whipped cream are dessert.

Shopping List

curry powder, deli chicken salad, whole-grain bread, lettuce, eggs, tomatoes, lemon, light whipped cream.

Tuesday Kids

Do you remember your scout days and treats like CAMPFIRE HOT DOGS? Brown 1/2 pound lean ground beef over medium-high heat for 4 minutes or until no longer pink; drain. Add 2 cups red pasta sauce and 1 (15- to 19-ounce) can vegetarian baked beans. Bring to a boil. Reduce heat to low and simmer 5 minutes. Meanwhile, cook 8 hot dogs (read the label for the ones with the least sodium and fat) and arrange them in whole-grain hot dog buns. Spoon the beef mixture over the hot dogs and garnish with a little shredded cheddar cheese. Serve with BAKED CHIPS and STEAMED CARROTS. Slurp a frozen FRUIT JUICE BAR for dessert.

Shopping List

lean ground beef, red pasta sauce, canned vegetarian baked beans, less-sodium less-fat hot dogs, whole-grain hot dog buns, shredded cheddar cheese, baked chips, fresh carrots, any frozen fruit juice bars.

Wednesday Meatless

We didn't miss meat when we ate CHEESE RAVIOLI WITH TOMATO SAUCE for dinner. Cook 12 to 16 ounces refrigerated cheese ravioli according to directions. Meanwhile, in a large bowl, combine 1 cup tomato sauce, 1 (16-ounce) can rinsed reduced-sodium chickpeas, 1 cup halved grape tomatoes, 1 tablespoon olive oil, 1 tablespoon dried basil, 1/2 teaspoon minced garlic and 1/8 teaspoon coarse salt; mix well. Add the cooked ravioli; toss gently to mix and coat, and serve immediately. Accompany it with a ROMAINE SALAD and GARLIC BREAD. FRESH PINEAPPLE is good for dessert.

Shopping List

refrigerated cheese ravioli, tomato sauce, canned reduced-sodium chickpeas, grape tomatoes, olive oil, dried basil, garlic, coarse salt, romaine, garlic bread, fresh pineapple.

Thursday Budget

You can't help saving money with ITALIAN VEGETABLE AND BEEF SOUP. Serve the soup with a SPINACH SALAD topped with fresh sliced mushrooms. Add WHOLE-GRAIN ROLLS. For dessert, RED AND GREEN GRAPES go down easy.

Save enough soup for Friday.

Shopping List

beef stew meat, coarse salt, pepper, dried Italian seasoning, unsalted beef broth, canned reduced-sodium chickpeas, canned diced tomatoes with garlic and onion, frozen mixed vegetables, ditalini or orzo or other small pasta, fresh spinach, fresh sliced mushrooms, whole-grain rolls, red and green grapes.

ITALIAN VEGETABLE AND BEEF SOUP

Servings:
makes about 14 cups
Prep time:
10 minutes
Cook time:
8 hours on low, or 5 hours on high
  • 1 pound beef stew meat, cut into 3/4-inch pieces
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 teaspoon dried Italian seasoning
  • 2 (14-ounce) cans unsalted beef broth
  • 1 (15- to 19-ounce) can reduced-sodium chickpeas, drained
  • 1 (14 1/2-ounce) can diced tomatoes with garlic and onion, with liquid
  • 1 cup water
  • 2 cups frozen mixed vegetables
  • 1 cup ditalini or orzo or other small pasta

In a 4-quart or larger slow cooker, combine beef, salt, pepper, Italian seasoning, broth, chickpeas, tomatoes and water; mix well. Cover and cook on low 8 hours or on high 5 hours. Stir in mixed vegetables and pasta. Cover and continue cooking on high for 1 hour or until beef and pasta are tender. Stir before serving.

NOTE: Thin with extra broth or water if desired.

Per (1-cup) serving: 118 calories, 10 grams protein, 2 grams fat (18 percent calories from fat), 0.9 gram saturated fat, 14 grams carbohydrate, 20 milligrams cholesterol, 270 milligrams sodium, 3 grams fiber.

Friday Heat and Eat

Take advantage of its even better day-after flavor and serve the leftover SOUP for dinner. Add CRUSTY BREAD and MIXED GREENS. Make a CHOCOLATE BANANA PARFAIT for dessert by layering chocolate pudding with bananas and vanilla wafers.

Shopping List

crusty bread, mixed greens, chocolate pudding, bananas, vanilla wafers.

Saturday Easy Entertaining

Invite guests for JERK-SEASONED PORK CHOPS. Serve with packaged YELLOW RICE and WHOLE-GRAIN ROLLS.

Add FIESTA BEANS AND CORN: Mix together rinsed canned reduced-sodium black beans with canned Mexican-style corn. Add a splash of fresh lime juice and some chopped cilantro. Season to taste with coarse salt and black pepper.

Dessert is CITRUS COOKIE CLOUDS: Top sugar cookies with a mixture of equal amounts of whipped topping and reduced-fat sour cream. Place half a fresh orange section on top.

Shopping List

allspice, coarse salt, dried thyme, ground coriander, cinnamon, nutmeg, garlic powder, cayenne pepper, canola oil, boneless center-cut loin pork chops, packaged yellow rice, whole-grain rolls, canned reduced-sodium black beans, canned Mexican-style corn, limes, cilantro, black pepper, sugar cookies, whipped topping, reduced-fat sour cream, oranges.

JERK-SEASONED PORK CHOPS

Servings:
makes 6 chops
Prep time:
10 minutes; marinating time: 2 hours to overnight
Cook time:
10 to 12 minutes
  • 1 1/2 teaspoons allspice
  • 3/4 teaspoon coarse salt
  • 1 teaspoon dried thyme
  • 1 teaspoon ground coriander
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons canola oil
  • 6 (4-ounce) boneless center-cut loin pork chops, about 1/2 inch thick

Combine allspice, salt, thyme, coriander, cinnamon, nutmeg, garlic powder, cayenne pepper and oil; mix well. Spread seasoning mixture on both sides of each chop. Place chops in a resealable plastic bag or baking dish and cover. Refrigerate 2 hours or overnight. Place chops on rack in broiler pan; broil 4 to 5 inches from heat for 5 to 6 minutes per side or until browned and internal temperature reaches 145 degrees.

Per serving: 172 calories, 19 grams protein, 10 grams fat (53 percent calories from fat), 1.9 grams saturated fat, 2 grams carbohydrate, 57 milligrams cholesterol, 279 milligrams sodium, 1 gram fiber.