7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For February 09, 2020

Sunday Family

Prepare your own BAKED TURKEY BREAST for the family today.

Alongside, PEAR-ALMOND COUSCOUS is perfect: In a medium saucepan, combine 1 (14-ounce) can unsalted chicken broth, 1/4 cup golden raisins, 1/4 teaspoon coarse salt, 1/4 teaspoon cumin and 1/4 teaspoon pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained pear halves (chopped), 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving.

Add steamed fresh GREEN BEANS and DINNER ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, unsalted chicken broth, golden raisins, coarse salt, cumin, pepper, canned pear halves, lemon, couscous, sliced almonds, fresh cilantro, butter, fresh green beans, dinner rolls, carrot cake.

Monday Heat and Eat

Use the leftover turkey for TOASTY TOMATOES AND TURKEY: Heat oven to 375 degrees. In a large bowl, combine 1 cup shredded (leftover) cooked turkey, 2 (14 1/2-ounce) cans diced undrained tomatoes with chilies, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated parmesan cheese and bake 10 more minutes or until cheese begins to brown.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

canned diced tomatoes with chilies, onion, bread, coarse salt, cooking spray, butter, parmesan cheese, fresh spinach, whole-grain rolls.

Tuesday Budget

SAUSAGE AND APPLES is delicious on a cold winter's night. Fry 1 pound sausage links in a large skillet until cooked through, with no pink remaining (see NOTE). Meanwhile, core and slice 2 gala apples or other cooking apples into 1/2-inch wedges. Add to skillet and cook until apples are brown, soft and caramelized, but not mushy. Drain apples on a plate lined with paper towels, if necessary. Serve sausage and apples while hot. (Adapted from "Nathalie Dupree's Favorite Stories & Recipes" by Nathalie Dupree, Gibbs-Smith.)

NOTE: Prick skins before adding sausages to a cold pan, turn up heat and cook until deep brown; turn and repeat until brown all over. If more than 1/2 inch in diameter, add a bit of water to pan after initial browning to keep links from burning before sausage is cooked through. Cover if necessary to ensure sausages are thoroughly cooked.

Serve with HASH-BROWNED POTATOES (from frozen), a ROMAINE SALAD and RYE BREAD. For dessert, GINGER SNAPS are all you need.

Shopping List

sausage links, gala apples, frozen hash-browned potatoes, romaine, rye bread, ginger snaps.

Wednesday Kids

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (from frozen). Pair them with CURLY FRIES (from frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, they'll love BANANA PUDDING made with 1% milk.

Look for nuggets lightly breaded with whole grain.

If time permits, make tomorrow's POT ROAST SOUP tonight.

Shopping List

frozen lightly breaded chicken nuggets, frozen curly fries, fresh broccoli, bread sticks, banana pudding mix, 1% milk.

Thursday Express

We're always in the mood for GRILLED CHEESE SANDWICHES, especially when we have them with POT ROAST SOUP. Add a packaged GREEN SALAD. For dessert, CHOCOLATE ICE CREAM is easy.

Save enough ice cream for Saturday.

Shopping List

bread, cheese, boneless beef shoulder roast, onions, canned diced tomatoes with green peppers and onions, frozen hash-browned potatoes, lower-sodium beef broth, garlic, dried thyme, coarse salt, black pepper, broccoli slaw, frozen peas, packaged green salad, chocolate ice cream.

POT ROAST SOUP

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
5 1/2 to 6 1/2 hours on high; 8 1/2 to 9 1/2 hours on low; standing time: 5 minutes
  • 1 (2- to 2 1/2-pound) boneless beef shoulder roast
  • 2 cups onions, chopped
  • 1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, with liquid
  • 1 cup frozen hash-browned potatoes
  • 1 cup lower-sodium beef broth
  • 1 tablespoon minced garlic
  • 1 teaspoon dried thyme
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 2 cups broccoli slaw
  • 1/2 cup frozen peas

Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and black pepper. Cover and cook on high 5 to 6 hours, or on low 8 to 9 hours, until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes before serving.

Per serving: 277 calories, 36 grams protein, 6 grams fat, (20 percent calories from fat), 2.5 grams saturated fat, 20 grams carbohydrate, 98 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

Friday Meatless

Serve these highly seasoned SPICY BAKED POTATOES in shallow bowls to catch the jam-packed flavors. Add a MIXED GREEN SALAD and CORNBREAD (from mix). PLUMS are plum good for dessert.

Shopping List

baking potatoes, canola oil, onion, green or red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper if desired, shredded Monterey Jack cheese, reduced-fat sour cream, mixed greens, cornbread mix, plums.

SPICY BAKED POTATOES

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes
  • 4 (8-ounce) baking potatoes
  • 1 teaspoon canola oil
  • 1 medium onion, coarsely chopped
  • 1 large green or red bell pepper, coarsely chopped
  • 1 teaspoon minced garlic
  • 1 (15- to 16-ounce) can chili beans in spicy sauce, with liquid
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon minced pickled jalapeno pepper, if desired
  • 1 cup shredded Monterey Jack cheese
  • Reduced-fat sour cream for garnish

Scrub potatoes and pierce with a fork. Place on triple-folded white paper towels and microwave on high for 6 minutes per pound (see NOTE). Wrap in fresh paper towels, then a terry towel and let stand 5 minutes. Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans with liquid, Worcestershire sauce and jalapeno pepper (if desired). Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.

NOTE: Use paper towels to absorb moisture; wrap the potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.

Per serving: 412 calories, 16 grams protein, 10 grams fat, (22 percent calories from fat), 5.6 grams saturated fat, 64 grams carbohydrate, 25 milligrams cholesterol, 647 milligrams sodium, 9 grams fiber.

Saturday Easy Entertaining

Put TILAPIA FILLETS WITH CAPERS AND ALMONDS in your favorites file like we did. Serve the fish with ORZO to catch the sauce. Add steamed fresh CARROTS tossed with butter and minced parsley for a pretty plate. SOURDOUGH ROLLS go in the breadbasket. For dessert, top leftover ICE CREAM with crumbled MERINGUE COOKIES from the bakery.

Shopping List

flour, coarse salt, pepper, tilapia or flounder fillets, butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.

TILAPIA FILLETS WITH CAPERS AND ALMONDS

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
less than 10 minutes
  • 3/4 cup flour
  • Coarse salt to taste
  • Freshly ground pepper to taste
  • 1 1/2 pounds tilapia (or flounder) fillets
  • 2 tablespoons butter, divided
  • 2 teaspoons olive oil, divided
  • 1/4 cup slivered almonds
  • 1/4 cup capers, drained
  • 1 lemon, sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour mixture, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.

Per serving: 334 calories, 38 grams protein, 15 grams fat, (39 percent calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 395 milligrams sodium, 2 grams fiber.