7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For March 29, 2020

Sunday Family

Treat the family to a SPIRAL SLICED HAM and add BAKED SWEET POTATOES on the side. Split the potatoes and sprinkle with fresh orange juice and cinnamon. Add VEGETABLE GRATIN and BISCUITS. For dessert, buy a COCONUT CAKE.

Save enough ham for Monday and Wednesday and enough cake for Monday.

Shopping List

spiral sliced ham, sweet potatoes to bake, oranges, cinnamon, fresh broccoli florets, fresh cauliflower florets, carrots, zucchini, cooking spray, reduced-fat mayonnaise, shredded 50% light cheddar cheese, parmesan cheese, green onions, Dijon mustard, cayenne pepper, Italian-seasoned bread crumbs, biscuits, coconut cake.

VEGETABLE GRATIN

Servings:
makes 10 servings
Prep time:
15 minutes
Cook time:
about 30 to 35 minutes
  • 2 cups fresh broccoli florets
  • 2 cups fresh cauliflower florets
  • 2 cups thin carrot strips
  • 2 cups sliced zucchini
  • 3/4 cup reduced-fat mayonnaise
  • 1 cup shredded 50% light cheddar cheese
  • 1/2 cup freshly grated parmesan cheese
  • 4 green onions, sliced
  • 2 tablespoons Dijon mustard
  • 1/4 teaspoon cayenne pepper
  • 3 tablespoons Italian-seasoned bread crumbs

Heat oven to 350 degrees. Microwave fresh vegetables 8 minutes on high (100% power); drain well. Arrange broccoli, cauliflower, carrots and zucchini in a 2-quart baking dish coated with cooking spray. Mix together mayonnaise, cheddar, parmesan, green onions, Dijon mustard and cayenne pepper. Spoon over vegetables. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until golden.

Per serving: 115 calories, 7 grams protein, 5 grams fat (35% calories from fat), 1.9 grams saturated fat, 12 grams carbohydrate, 10 milligrams cholesterol, 515 milligrams sodium, 3 grams fiber.

Monday Heat and Eat

HAM PASTA SALAD makes good use of leftovers. Cook 8 ounces rotini (spiral) pasta according to directions; drain and return to pot. Stir in 2 cups diced (leftover) ham, 1/3 cup Italian dressing, 1 (14-ounce) can drained water-packed quartered artichokes and 1 (7 1/2-ounce) jar drained roasted red peppers (coarsely chopped). Toss to mix and serve with a LETTUCE WEDGE and BREAD STICKS. Slice leftover CAKE for dessert.

Shopping List

rotini pasta, Italian dressing, canned water-packed quartered artichokes, jar roasted red peppers, lettuce, bread sticks.

Tuesday Budget

It's easy on the budget and tastes good, so BROCCOLI CHICKEN PARMESAN is a good choice for dinner. Heat 1 tablespoon canola oil in a nonstick skillet on medium. Add 1 pound sliced (1/4 inch thick) red potatoes. Cover and cook 10 minutes, stirring occasionally. Stir in 1 (10- to 12-ounce) can drained chicken breast (or 2 cups chopped cooked chicken breast) and 2 cups fresh broccoli florets; cook on medium 5 minutes or until hot. In a medium bowl, mix together 1 (10 3/4-ounce) can condensed less-sodium less-fat broccoli cheese soup (or plain cheese soup), 1/2 cup 1% milk and 1/4 teaspoon garlic powder; add to skillet. Sprinkle with 1/4 cup freshly grated parmesan cheese. Bring to a boil. Reduce heat to low; cover and cook 5 minutes or until heated through. Serve with MIXED GREENS and CRUSTY BREAD. PLUMS are dessert.

Shopping List

canola oil, red potatoes, canned or cooked chicken breast, broccoli florets, canned condensed less-sodium less-fat broccoli cheese soup or plain cheese soup, 1% milk, garlic powder, parmesan cheese, mixed greens, crusty bread, plums.

Wednesday Kids

Kids will like the mild flavor of HAM AND SWISS POTATO BAKE. Heat oven to 400 degrees. Mix together 1 (4.6-ounce) package dehydrated julienne potatoes with cheese sauce mix and 2 1/2 cups boiling water in a 2-quart casserole dish. Stir in 2/3 cup 1% milk, 1 cup diced (leftover) ham and 2/3 cup shredded reduced-fat Swiss cheese. Bake uncovered for 50 minutes; sprinkle with 1/4 cup panko bread crumbs. Bake 10 to 14 more minutes or until golden. Add CARROT STICKS and CORNBREAD MUFFINS (from mix) alongside. Serve FRESH TROPICAL FRUIT for dessert.

Shopping List

dehydrated julienne potatoes with cheese sauce, 1% milk, shredded reduced-fat Swiss cheese, panko bread crumbs, carrots, cornbread muffin mix, fresh tropical fruit.

Thursday Meatless

Try these ALL-AMERICAN PORTOBELLO "CHEESEBURGERS" for a no-meat meal and plenty of flavor. Serve with GREEN BEANS. FRESH PINEAPPLE is dessert.

Shopping List

portobello mushrooms, extra-virgin olive oil, sharp cheddar cheese, whole-grain hamburger buns, red onion, spring mix or other salad greens, fruit-sweetened or no-sugar-added ketchup, green beans, fresh pineapple.

ALL-AMERICAN PORTOBELLO "CHEESEBURGERS"

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
8 minutes
  • 4 large (5-inch) portobello mushrooms, stems removed
  • 2 teaspoons extra-virgin olive oil
  • 4 thin slices sharp cheddar cheese (3/4 ounce each)
  • 4 whole-grain hamburger buns, split
  • 1/2 medium red onion, thinly sliced
  • 2 cups packed fresh spring mix or other salad greens
  • 1/4 cup fruit-sweetened or no-sugar-added ketchup

Heat grill or grill pan on medium high. Rub rounded side of mushrooms with oil. Do not remove mushroom gills. Grill, rounded side down, 4 minutes or until grill marks form. Flip; top with cheese; grill 4 more minutes or until softened. If desired, transfer to cooling rack and allow excess liquid to drip for 2 minutes. Place on bottom bun portions. Top each with onion, 1/2 cup salad greens and bun tops; serve with ketchup. (Adapted from "Clean & Simple Diabetes Cookbook"; Jackie Nugent, RDN, CDN; American Diabetes Association.)

Per serving: 255 calories, 11 grams protein, 12 grams fat (39% calories from fat), 5.2 grams saturated fat, 30 grams carbohydrate, 22 milligrams cholesterol, 519 milligrams sodium, 5 grams fiber.

Friday Express

Enjoy an easy dinner and serve any frozen LASAGNA. Add a packaged ITALIAN SALAD and GARLIC BREAD. Buy TAPIOCA PUDDING for dessert.

Shopping List

any frozen lasagna, packaged Italian salad, garlic bread, tapioca pudding.

Saturday Easy Entertaining

Your guests will enjoy GRILLED ARCTIC CHAR AND SALADE NICOISE for its flavor and appearance. Serve with a ROMAINE SALAD. Add a BAGUETTE.

There were no leftovers when I served our guests CAPPUCCINO ICE CREAM PIE for dessert: In a mixing bowl, combine 1 (1.4-ounce) package sugar-free instant chocolate pudding mix, 1 to 2 teaspoons instant coffee granules, 1 cup 2% milk and 1 cup vanilla ice cream. Beat 2 minutes or until creamy and smooth. Stir in 1 cup light whipped topping and pour into a reduced-fat graham cracker pie crust. Chill 30 minutes or until firm. Slice and serve with additional whipped topping.

Shopping List

red potatoes, thin green beans (haricots verts), cooking spray, skinless Arctic char fillets, coarse salt, pepper, unsalted chicken broth, red wine vinegar, extra-virgin olive oil, shallot, Dijon mustard, Boston lettuce, cherry tomatoes, Nicoise olives, romaine, baguette, sugar-free instant chocolate pudding mix, instant coffee granules, 2% milk, vanilla ice cream, light whipped topping, reduced-fat graham cracker pie crust.

GRILLED ARCTIC CHAR AND SALADE NICOISE

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
for vegetables: 24 minutes; for char: 4 minutes
  • 1 pound small red potatoes
  • 1/2 pound thin green beans (haricots verts)
  • 4 (5-ounce) skinless Arctic char fillets
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 tablespoons unsalted chicken broth
  • 2 tablespoons red wine vinegar
  • 2 teaspoons extra-virgin olive oil
  • 1 medium shallot, minced
  • 1 teaspoon Dijon mustard
  • 4 Boston lettuce leaves
  • 1/2 cup cherry tomatoes
  • 8 Nicoise olives

Cover potatoes with cold water in a medium pan; bring to a boil. Reduce heat to low; simmer 20 minutes or until tender. Remove with slotted spoon; reserve water. Cool potatoes, then slice 1/4 inch thick. Return water to a boil. Add green beans; cook 4 minutes or until tender. Drain; rinse under cold running water. Coat grill rack with cooking spray. Heat grill to medium-high. Sprinkle char with salt and pepper; coat with cooking spray. Grill fish 4 minutes or until just opaque in center. Transfer to cutting board.

For dressing, in a small bowl, whisk together broth, vinegar, oil, shallot and mustard.

Place char on platter; arrange potatoes, green beans, lettuce, tomatoes and olives beside fish; serve with dressing. Discard skin before eating.

Per serving: 343 calories, 35 grams protein, 10 grams fat (27% calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, no cholesterol, 356 milligrams sodium, 5 grams fiber.