7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For August 04, 2019

Sunday Family

Serve the family your own ROAST CHICKEN (5 to 7 pounds) today, and you'll have plenty of leftovers for later.

Alongside, try these easy AU GRATIN POTATOES: Heat oven to 400 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Scrub and thinly slice 2 pounds red potatoes. Arrange half the potatoes in dish, drizzle with 1 tablespoon (of 2 tablespoons total) melted butter, and season to taste with coarse salt and pepper. Top with 1/4 cup (of 1/2 cup total) shredded Gruyere cheese; repeat layers. In small saucepan, bring 1 cup 2% milk to a simmer; pour over potatoes. Coat top of potatoes with cooking spray. Bake 35 to 40 minutes or until potatoes are tender; serve.

Add SLICED TOMATOES and CRUSTY ROLLS to the meal. Buy or make a RASPBERRY COBBLER for dessert.

Save enough chicken and cobbler for Monday.

Shopping List

large chicken to roast, cooking spray, red potatoes, butter, coarse salt, pepper, Gruyere cheese, 2% milk, tomatoes, crusty rolls, raspberry cobbler.

Monday Budget

You'll receive rave reviews on economical RANCHO CHICKEN. Serve the flavorful casserole with a MIXED GREEN SALAD and extra TORTILLAS, if desired. Warm the leftover COBBLER for dessert.

Save enough Rancho Chicken and tortillas for Tuesday.

Shopping List

reduced-fat reduced-sodium condensed cream of mushroom soup, reduced-fat reduced-sodium condensed cream of chicken soup, canned diced tomatoes with green chiles, red bell pepper, onion, chili powder, black pepper, corn tortillas, 50% reduced-fat sharp cheddar cheese, tomatoes, green onions, mixed greens.

THE RECIPES RANCHO CHICKEN

Servings:
makes 8 servings
Prep time:
20 minutes
Cook time:
about 50 minutes; standing time: 10 minutes
  • 1 (10 3/4-ounce) can reduced-fat reduced-sodium condensed cream of mushroom soup
  • 1 (10 3/4-ounce) can reduced-fat reduced-sodium condensed cream of chicken soup
  • 1 (10-ounce) can diced tomatoes with green chiles with liquid
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 1 1/2 teaspoons chili powder
  • 1/4 teaspoon black pepper
  • 12 (6- to 7-inch) corn tortillas, cut into bite-size strips
  • 1 1/2 to 2 cups chopped leftover cooked chicken breast
  • 8 ounces shredded 50% reduced-fat sharp cheddar cheese, divided
  • Sliced tomatoes for garnish
  • Sliced green onions for garnish

Heat oven to 350 degrees. Combine soups, tomatoes, bell pepper, onion, chili powder and black pepper; mix well. Set aside. To assemble: Arrange about a third of the tortilla strips over bottom of a 9-by-13-inch baking dish. Layer half of the chicken over tortilla strips; continue with half the soup mixture, half the cheese and another third of tortilla strips. Layer with remaining chicken, soup mixture and tortilla strips. Bake, tightly covered with nonstick foil, 45 minutes or until bubbly around edges and center is hot. Increase heat to 400 degrees. Uncover; sprinkle with remaining cheese. Bake 4 to 5 minutes or until cheese is melted. Remove from oven. Top with sliced tomatoes and onions. Let stand 10 minutes before serving.

Per serving: 276 calories, 22 grams protein, 9 grams fat (30 percent calories from fat), 4.1 grams saturated fat, 28 grams carbohydrate, 50 milligrams cholesterol, 647 milligrams sodium, 4 grams fiber.

Tuesday Heat and Eat

Sit back and relax, because dinner is ready as soon as you reheat the leftover RANCHO CHICKEN. Serve with a LETTUCE WEDGE and leftover TORTILLAS. Slice WATERMELON for dessert.

Save enough watermelon for Wednesday.

Shopping List

lettuce, watermelon.

Wednesday Express

Buy a fully cooked BEEF POT ROAST for an easy meal tonight. Serve with your own MASHED POTATOES and fresh sliced ZUCCHINI. Add WHOLE-GRAIN ROLLS. Leftover WATERMELON is your dessert.

Shopping List

fully cooked beef pot roast, potatoes to mash, fresh zucchini, whole-grain rolls.

Thursday Meatless

LENTIL SALAD makes a perfect no-meat dinner. Drizzle TOMATO WEDGES with balsamic vinaigrette and finely chopped fresh basil to accompany the high-fiber entree. Add BREAD STICKS. For dessert, enjoy NECTARINES.

Shopping List

dried lentils, coarse salt, bay leaves, cucumbers, celery, red onion, orange juice, white wine vinegar, Dijon mustard, crumbled Greek feta cheese, tomatoes, balsamic vinaigrette, fresh basil, bread sticks, nectarines.

LENTIL SALAD

Servings:
makes 8 servings
Prep time:
15 minutes
Cook time:
about 20 minutes; chilling time: 2 to 6 hours
  • 4 cups water
  • 2 cups dried lentils
  • 3/4 teaspoon coarse salt
  • 2 large bay leaves
  • 2 medium cucumbers, peeled, seeded and chopped
  • 1 cup finely chopped celery
  • 1 medium red onion, finely chopped
  • 3/4 cup orange juice
  • 3 tablespoons white wine vinegar
  • 1 1/2 tablespoons Dijon mustard
  • 1/2 cup crumbled Greek feta cheese for garnish

Combine water, lentils, salt and bay leaves in a large saucepan. Bring to a boil; cover, reduce heat to low, and simmer 20 minutes or until lentils are tender. Drain and discard bay leaves. Combine the lentils, cucumbers, celery and onion in a medium bowl. Whisk together orange juice, vinegar and mustard in separate bowl. Add to lentil mixture. Cover and chill 2 to 6 hours. Garnish individual servings with feta cheese.

Per serving: 223 calories, 17 grams protein, 1 gram fat (5 percent calories from fat), 0.7 gram saturated fat, 39 grams carbohydrate, 3 milligrams cholesterol, 374 milligrams sodium, 8 grams fiber.

Friday Kids

Lucky kids! CHICKEN AND BLACK BEAN PIZZAS are on the menu. Heat oven to 350 degrees. In medium bowl, combine 1/2 cup mild salsa, 1 (10- to 12-ounce) can drained chicken breast, 1 cup rinsed canned reduced-sodium black beans, 1/4 cup chopped cilantro and 1/4 teaspoon cumin; mix well. Spread on 5 or 6 halved whole-grain English muffins. Top with 1 cup (divided) shredded 50% light cheddar cheese. Bake 8 to 10 minutes or until hot. Garnish with reduced-fat sour cream and guacamole.

Serve with BABY CARROTS and RED BELL PEPPER STRIPS with RANCH DRESSING for dipping. For dessert, CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING is a kid-friendly dessert.

Shopping List

mild salsa, canned chicken breast, canned reduced-sodium black beans, cilantro, cumin, whole-grain English muffins, shredded 50% light cheddar cheese, reduced-fat sour cream, guacamole, baby carrots, red bell peppers, ranch dressing, chocolate ice cream, marshmallow topping.

Saturday Easy Entertaining

Start your entertaining evening with GAZPACHO (your own or store-bought).

Follow the refreshing cold soup with FILET MIGNON AU POIVRE: Rub 2 tablespoons crushed black pepper into 6 (4-ounce) filets mignons. Cook steaks in a nonstick skillet over medium-high heat 4 minutes per side or until desired doneness. Remove from skillet and cover to keep warm; to same skillet add 1/2 cup reduced-sodium beef broth, 1/3 cup balsamic vinegar and 3 tablespoons red currant jelly; cook 5 minutes on medium or until thickened. Pour over steaks and serve.

Add WARM ROASTED POTATO SALAD, GREEN BEANS and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

gazpacho, black pepper, filets mignons, reduced-sodium beef broth, balsamic vinegar, red currant jelly, yellow potatoes, red bell pepper, onion, olive or avocado oil, coarse salt, lemon, Greek feta cheese, fresh parsley, green beans, sourdough bread, fruit tarts.

WARM ROASTED POTATO SALAD

Servings:
makes 6 servings
Cook time:
about 55 minutes
  • 2 pounds yellow potatoes, washed, scrubbed and dried
  • 1 medium red bell pepper, chopped
  • 1 small onion, chopped
  • 2 tablespoons olive oil or avocado oil
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • Juice of half a lemon
  • 1/2 cup crumbled Greek feta cheese
  • 2 tablespoons chopped fresh parsley

Heat oven to 400 degrees. Cut each potato into bite-size pieces. Line baking sheet with parchment paper. Place potatoes on baking sheet and add chopped pepper and onion. Drizzle with oil; toss with salt and pepper. Bake 55 minutes or until potatoes are soft and start to crisp. Remove from oven. Squeeze lemon juice over potatoes; add feta cheese and parsley. Toss all ingredients together and transfer into medium serving bowl and enjoy while warm.

Per serving: 204 calories, 5 grams protein, 7 grams fat (32 percent calories from fat), 2.5 grams saturated fat, 30 grams carbohydrate, 11 milligrams cholesterol, 311 milligrams sodium, 4 grams fiber.