7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For May 10, 2020

Sunday Family

Let your slow cooker do the work and prepare BARBECUE EYE OF ROUND for the family today. In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large, thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.

TEXAS TWO-STEP BLACK-EYED PEA SALAD slides right onto the plate alongside. Add a MIXED GREEN SALAD and CRUSTY BREAD.

RASPBERRY-CHOCOLATE CREAM is a luscious dessert. Divide half of 1 (8-ounce) thawed container frozen whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.

Cook the brown rice the day before.

Save enough barbecue beef, black-eyed pea salad, raspberries and whipped topping for Monday.

Shopping List

eye of round, barbecue sauce, sweet onions, brown rice, canned reduced-sodium black-eyed peas, canned no-salt-added corn, avocado, salsa, fresh cilantro, red onion, limes, coarse salt, pepper, mixed greens, crusty bread, frozen whipped topping, chocolate syrup, fresh raspberries.

TEXAS TWO-STEP BLACK-EYED PEA SALAD

Servings:
makes 10 servings
Prep time:
15 minutes
Cook time:
for the rice; standing time: 15 minutes
  • 3 cups cooked brown rice
  • 1 (15-ounce) can reduced-sodium black-eyed peas, rinsed
  • 1 (11-ounce) can no-salt-added corn, rinsed
  • 1 avocado, peeled, pitted and diced
  • 1 cup salsa
  • 1/2 cup chopped fresh cilantro leaves
  • 1/4 cup sliced red onion
  • 2 tablespoons fresh lime juice
  • Coarse salt and pepper to taste

In a large bowl, mix together rice, black-eyed peas, corn, avocado, salsa, cilantro, red onion, lime juice, salt and pepper. Let stand 15 minutes and serve.

Per serving: 156 calories, 4 grams protein, 4 grams fat (22% calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, no cholesterol, 198 milligrams sodium, 4 grams fiber.

Monday Heat and Eat

Dinner is almost ready because you're having leftover BARBECUE BEEF on toasted whole-grain hamburger buns and leftover BLACK-EYED PEA SALAD. For dessert, leftover RASPBERRIES with whipped topping are waiting for you.

Shopping List

whole-grain hamburger buns.

Tuesday Budget

Make an easy, low-cost dinner tonight with ITALIAN CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium until hot; cook 1 pound chicken tenders 2 minutes per side or until browned. Mix together 1 (10 3/4-ounce) can less-sodium less-fat cream of mushroom soup, 1/3 cup water, 1 tablespoon chopped fresh parsley, 1 teaspoon dried basil and 2 chopped plum tomatoes; add to skillet. Cover and simmer 3 minutes or until heated through. Serve over cooked SPAGHETTI.

Add GREEN BEANS and WHOLE-GRAIN ROLLS. Scoop STRAWBERRY ICE CREAM for dessert.

Save enough ice cream for Thursday.

Shopping List

canola oil, chicken tenders, canned less-sodium less-fat cream of mushroom soup, fresh parsley, dried basil, plum tomatoes, spaghetti, green beans, whole-grain rolls, strawberry ice cream.

Wednesday Express

Get your grass skirt ready for HULA HAM SANDWICHES. Drain 1 (20-ounce) can sliced pineapple. Slice 5 kaiser rolls in half and spread 1 teaspoon Dijon mustard on each bottom half. Layer each with: 1 lettuce leaf, 2 slices reduced-fat Swiss cheese, 2 ounces deli sliced smoked ham and 1 drained pineapple slice; cover with top of roll.

Serve with OVEN FRIES (from frozen) and a LETTUCE WEDGE SALAD. PEANUT BUTTER COOKIES are your dessert.

Shopping List

canned sliced pineapple, kaiser rolls, Dijon mustard, lettuce, reduced-fat Swiss cheese, deli sliced smoked ham, frozen oven fries, peanut butter cookies.

Thursday Kids

It's time to teach the kids how to cook RAVIOLI CASSEROLE. Crumble 1/2 pound lean ground beef and 1/2 cup finely chopped carrots into a 2-quart baking dish. Cover and microwave on high (100% power) 4 to 6 minutes or until beef is no longer pink and carrots are tender; drain. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave 5 to 7 minutes or until hot, stirring after 3 minutes. Sprinkle with 1 cup 50% light cheddar cheese. Cover and let stand until cheese is melted. Serve with CELERY STICKS and ITALIAN BREAD. Spoon marshmallow topping over leftover ICE CREAM for dessert.

Shopping List

lean ground beef, carrots, canned beef ravioli, 50% light cheddar cheese, celery, Italian bread, marshmallow topping.

Friday Meatless

Skip the meat and enjoy CHUNKY VEGETABLE CHILI. Serve with MIXED GREENS and CORNBREAD (from mix). PEACHES make dessert easy.

Shopping List

carrots, potatoes, onion, yellow bell pepper, chili powder, cumin, canned no-salt-added diced tomatoes, unsalted vegetable broth, canned reduced-sodium garbanzo beans, canned reduced-sodium black beans, canned no-salt-added tomato sauce, coarse salt, black pepper, zucchini, mixed greens, cornbread mix, peaches.

CHUNKY VEGETABLE CHILI

Servings:
makes about 14 cups
Prep time:
15 minutes
Cook time:
About 35 minutes
  • 5 medium carrots, chopped
  • 2 medium potatoes, diced
  • 1 medium onion, chopped
  • 1 small yellow bell pepper, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 (28-ounce) can no-salt-added diced tomatoes with liquid
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 (15-ounce) can reduced-sodium garbanzo beans, rinsed
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (8-ounce) can no-salt-added tomato sauce
  • Salt and black pepper to taste
  • 1 medium zucchini, cubed

Microwave the carrots, potatoes, onion and bell pepper 8 minutes on high (100% power); drain. Add microwaved vegetables to a Dutch oven along with the chili powder, cumin, tomatoes, vegetable broth, garbanzo beans, black beans, tomato sauce, salt and pepper. Cover; bring to boil on medium-high. Reduce heat to low and simmer 25 minutes. Add zucchini; cover and simmer 5 minutes or until zucchini is tender.

Per cup: 105 calories, 5 grams protein, no fat (no calories from fat), no saturated fat, 23 grams carbohydrate, no cholesterol, 124 milligrams sodium, 6 grams fiber.

Saturday Entertain the Family

Your family will enjoy WALNUT-CRUSTED PESTO SALMON.

Serve the salmon over ORZO along with CITRUS MARINATED TOMATO SALAD: In a medium bowl, combine 1/4 cup Italian dressing with 1/2 teaspoon lemon zest (yellow part only). Add 1 pound ripe diced tomatoes (about 2 1/2 cups); toss gently and let stand 15 minutes.

Add SOURDOUGH BREAD, and buy a CHEESECAKE for dessert.

Shopping List

boneless salmon fillets, coarse salt, pepper, walnuts, canola oil, pesto, orzo, Italian dressing, lemon, tomatoes, sourdough bread, cheesecake.

WALNUT-CRUSTED PESTO SALMON

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
fewer than 15 minutes
  • 4 (6-ounce) boneless salmon fillets
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup walnuts
  • 4 teaspoons canola oil
  • 1/4 cup pesto

Heat oven to 425 degrees; line a rimmed baking sheet with foil. Sprinkle both sides of salmon with salt and pepper; set aside. Pulse walnuts in food processor until they resemble fine crumbs. Place them in a pie plate. Press salmon into walnut crumbs to coat on all sides. Place fillets on baking sheet; drizzle with oil. Bake 10 minutes. Broil on high 3 minutes or until tops of salmon are golden. Remove from oven; top each salmon with pesto. Let stand 3 minutes. (Adapted from keviniscooking.com.)

Per serving: 439 calories, 40 grams protein, 30 grams fat (61% calories from fat), 3.9 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 383 milligrams sodium, 1 gram fiber.