7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For May 17, 2020

Sunday Family

Present delicious CINNAMON-PINEAPPLE PORK for today's family meal. Accompany it with BROWN RICE.

This JICAMA-ORANGE SALAD WITH LIME is just the right flavor to go alongside: Peel 1 medium jicama (about 1 pound), then halve and slice 1/4 inch thick; cut slices in half diagonally. In a large bowl, toss jicama with 2 small cucumbers (peeled, halved, seeded and sliced), 3 oranges (peeled, halved, seeded and sliced), 8 radishes (thinly sliced) and 1/3 cup fresh lime juice. Season to taste with coarse salt. Arrange on a serving platter and sprinkle with 1/2 to 1 teaspoon chili powder and 1/3 cup chopped cilantro leaves.

Serve with DINNER ROLLS. For dessert, spoon fresh STRAWBERRIES over VANILLA ICE CREAM.

Buy enough strawberries and save half the salad for Monday; save enough ice cream for Monday and Saturday.

Shopping List

pork tenderloin, coarse salt, butter, red bell pepper, canned pineapple chunks in natural juice, dry white wine, fresh ginger, fresh jalapeno pepper, cinnamon, cilantro, brown rice, jicama, cucumbers, oranges, radishes, limes, chili powder, cilantro, dinner rolls, strawberries, vanilla ice cream.

CINNAMON-PINEAPPLE PORK

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
9 to 11 minutes; standing time: 3 minutes
  • 1 pound pork tenderloin, cut into 8 crosswise pieces
  • 1/4 teaspoon coarse salt
  • 2 tablespoons butter, divided
  • 1 medium red bell pepper, julienned
  • 1 (8-ounce) can pineapple chunks in natural juice, with liquid
  • 1/2 cup dry white wine
  • 1 tablespoon peeled and finely chopped fresh ginger
  • 1 tablespoon peeled and finely chopped fresh jalapeno pepper
  • 1/8 teaspoon cinnamon
  • 1 tablespoon chopped cilantro

Sprinkle each pork piece with salt; press each piece to 1-inch thickness with the heel of your hand. Heat 1 tablespoon of butter in a large nonstick skillet on medium. Add pork; cook 2 to 4 minutes per side or until internal temperature is 145 degrees; let stand 3 minutes. Place on serving platter; keep warm. To same skillet, add remaining butter and bell pepper; cook 3 minutes or until softened. Reduce heat to low. Stir in pineapple and juice, wine, ginger, jalapeno pepper and cinnamon; simmer until liquid is reduced to 1/4 cup. Spoon mixture over cooked pork; sprinkle with cilantro.

Per serving: 223 calories, 22 grams protein, 9 grams fat (36% calories from fat), 4.6 grams saturated fat, 11 grams carbohydrate, 75 milligrams cholesterol, 224 milligrams sodium, 1 gram fiber.

Monday Entertain the Family

Treat the family to a Memorial Day celebration and serve MESQUITE BEEF SKEWERS. In a large resealable plastic bag, combine 2/3 cup mesquite marinade with lime juice (or another flavor) and 1 pound trimmed top sirloin steak cut into chunks; seal and turn to coat. Marinate in refrigerator 30 minutes; remove steak and discard marinade. Meanwhile, core, seed and cut 1 green bell pepper into 1-inch pieces and cut 1 red onion into similar-size chunks. Alternately thread steak, bell pepper, onion and 16 whole fresh mushrooms on 8 (12-inch) skewers. Grill or broil 8 to 10 minutes, turning once and basting often with an additional 1/3 cup marinade.

Serve with deli POTATO SALAD and leftover JICAMA SALAD. Add SOURDOUGH ROLLS. For dessert, get in the spirit of the day with THREE-BERRY PIE and top with leftover ICE CREAM.

If you use wooden skewers, soak them in water 45 minutes before grilling.

Save beef from 2 skewers and enough pie for Tuesday.

Shopping List

mesquite marinade with lime juice (or another flavor), top sirloin steak, green bell pepper, red onion, whole fresh mushrooms, deli potato salad, sourdough rolls, refrigerated piecrusts, sugar, cornstarch, quick-cooking tapioca, table salt, fresh or frozen blackberries, raspberries and blueberries, any milk.

THREE BERRY PIE

Servings:
makes 10 servings
Prep time:
25 minutes; standing time: 15 minutes
Cook time:
55 to 60 minutes; cooling time: 2 hours
  • 1 (2-crust) package refrigerated piecrusts, softened
  • 1 1/4 cups plus 2 teaspoons sugar, divided
  • 5 tablespoons cornstarch
  • 2 tablespoons quick-cooking tapioca
  • 1/4 teaspoon table salt (not coarse)
  • 3 cups fresh or frozen blackberries, thawed and drained
  • 2 cups fresh or frozen raspberries, thawed and drained
  • 2 cups fresh or frozen blueberries, thawed and drained
  • 1 tablespoon any milk

Place large foil-lined cookie sheet on lower oven rack to catch possible spills. Heat oven to 450 degrees. Make crusts as directed for 2-crust pie, using 9-inch pie plate. In a large bowl, stir together 1 1/4 cups sugar, cornstarch, tapioca and salt; add all berries and toss gently. Let stand 15 minutes. Spoon into crust-lined plate. Cut second crust into 1/2-inch-wide strips. Arrange in lattice design over filling. Trim; seal edges. Brush lattice with milk; sprinkle with remaining sugar. Place pie on middle rack (above rack with cookie sheet); bake 15 minutes. Reduce heat to 375 degrees. Cover crust edge with strips of foil to prevent over-browning; bake 40 to 45 more minutes or until crust is golden and filling is bubbly. Cool 2 hours before serving.

Per serving: 346 calories, 3 grams protein, 12 grams fat (29% calories from fat), 4.8 grams saturated fat, 62 grams carbohydrate, 5 milligrams cholesterol, 281 milligrams sodium, 5 grams fiber.

Tuesday Heat and Eat

Make a STEAK SALAD tonight using leftover beef. Chop the meat into bite-size pieces and toss with a packaged green salad, 1 cup fresh sliced mushrooms, 2 hard-cooked eggs, 1/2 cup halved grape tomatoes and a reduced-fat vinaigrette. Serve with CRUSTY BREAD and leftover PIE.

Shopping List

packaged green salad, fresh sliced mushrooms, eggs, grape tomatoes, reduced-fat vinaigrette, crusty bread.

Wednesday Meatless

PEPPERS AND PASTA are on the menu tonight. Cook 12 ounces rotini pasta according to directions; drain and reserve 1/4 cup pasta water. Meanwhile, in a Dutch oven, heat 2 tablespoons olive oil on medium. Add 2 red, 2 orange and 2 yellow bell peppers (cut into thin strips), 1 medium chopped onion, 1 cup shredded carrots, 1/2 teaspoon coarse salt and 1/2 teaspoon black pepper; cook vegetables, stirring several times, 20 minutes or until softened. Stir in 1 (5-ounce) package baby spinach leaves, 4 ounces crumbled Greek feta cheese and 1/4 cup reserved hot pasta water; toss 1 or 2 minutes or until spinach is wilted. Add rotini to sauce and toss to coat. Serve immediately.

Accompany the tricolored pepper combo with DRESSY CUCUMBERS: In a large bowl, combine 3 cucumbers (peeled, seeded and sliced) and 1/3 cup finely chopped onion; toss with 2 tablespoons reduced-fat vinaigrette. Add GARLIC BREAD. Serve CANTALOUPE WEDGES for dessert.

Shopping List

rotini pasta, olive oil, red bell peppers, orange bell peppers, yellow bell peppers, onions, carrots, coarse salt, black pepper, fresh baby spinach, crumbled Greek feta cheese, cucumbers, reduced-fat vinaigrette, garlic bread, cantaloupe.

Thursday Kids

The kids always come running for CHICKEN FINGERS. Heat oven to 400 degrees. Coat a cookie sheet with cooking spray. Cut 1 1/2 pounds boneless, skinless chicken breasts into wide strips. In a large bowl, beat together 2 egg whites, 1/4 cup skim milk and 1/4 teaspoon pepper; soak the chicken in the egg mixture 5 minutes. Open the corners of 2 (6-ounce) bags baked potato chips and crush chips with a rolling pin as finely as possible. Pour chips into a shallow baking dish and turn the chicken in the chips until well-coated. (Discard milk.) Place chicken on cookie sheet and bake 10 minutes; turn and bake 5 more minutes or until cooked through. Serve with ranch dressing or any other dipping sauce.

Add MASHED POTATOES, GREEN PEAS (from frozen) and WHOLE-GRAIN ROLLS for a pretty plate. For a drippy dessert, let the kids slurp on their favorite POPSICLES.

Shopping List

cooking spray, boneless skinless chicken breasts, eggs, skim milk, pepper, baked potato chips, ranch dressing or another dipping sauce, potatoes to mash, frozen green peas, whole-grain rolls, Popsicles.

Friday Budget

Stretch a buck and make SAUSAGE GUMBO for dinner. Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add 2 chopped green bell peppers and 1 chopped medium onion and cook 5 minutes or until lightly browned. Stir in 1 1/2 cups water, 1 cup long-grain rice, 1 teaspoon dried thyme and 1 teaspoon coarse salt. Bring to a boil, reduce heat to low and simmer 10 minutes. Stir in 1 (10-ounce) package frozen chopped kale (thawed), 1 (10-ounce) package frozen cut okra (thawed), 1 (14 1/2-ounce) can chopped stewed tomatoes with liquid and 7 or 8 ounces reduced-fat kielbasa (sliced and halved). Return to simmer, cover and cook 10 more minutes or until rice is tender. Ladle into bowls and serve.

Add a MIXED GREEN SALAD and CRUSTY ROLLS. Serve PEARS for dessert.

Shopping List

canola oil, green bell peppers, onion, long-grain rice, dried thyme, coarse salt, frozen chopped kale, frozen cut okra, canned stewed tomatoes, reduced-fat kielbasa, mixed greens, crusty rolls, pears.

Saturday Entertain the Family

Enjoy your GRILLED CHICKEN with the family. Serve it with SPINACH AND ARTICHOKE HEART TWO-POTATO CASSEROLE. Add a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS.

Serve an oxymoron for dessert: SNOWBALLS IN SUMMER. Scoop leftover vanilla ice cream into balls; roll in toasted sweetened flaked coconut. Store airtight in freezer. To serve, drizzle dessert plates with caramel syrup, add a snowball, and top each one with crushed chocolate chips.

Shopping List

chicken to grill, red potatoes, yellow potatoes, unsalted chicken broth, parmesan cheese, garlic powder, less-fat cream cheese, 50% light cheddar cheese, jar marinated artichoke hearts, baby spinach, green onions, Boston lettuce, whole-grain rolls, sweetened flaked coconut, caramel syrup, chocolate chips.

SPINACH AND ARTICHOKE HEART TWO-POTATO CASSEROLE

Servings:
makes 8 servings
Prep time:
20 minutes
Cook time:
90 minutes
  • 1 pound red potatoes, halved lengthwise, thinly sliced
  • 1 pound yellow potatoes, halved lengthwise, thinly sliced
  • 1 1/4 cup unsalted chicken broth
  • 1/2 cup shredded parmesan cheese
  • 1/2 teaspoon garlic powder
  • 4 ounces less-fat cream cheese
  • 1/2 cup shredded 50% light cheddar cheese
  • 1 (7 1/2-ounce) jar marinated artichoke hearts, drained and chopped
  • 1 (6-ounce) package baby spinach, coarsely chopped
  • 1/2 cup sliced green onions

Heat oven to 425 degrees; coat a 9-inch square baking dish with cooking spray. Place potatoes in large bowl; set aside. In a medium saucepan, heat broth, parmesan, garlic powder, cheeses and artichoke hearts on medium until cheeses are melted. Stir in spinach; cook until wilted. Stir mixture and green onions into potatoes, mixing well to coat potatoes as evenly as possible. Spread into prepared pan and bake 30 minutes, uncovered. Reduce heat to 375 degrees; cover loosely with foil and cook 1 more hour or until potatoes are tender when pierced with a fork.

Per serving: 184 calories, 8 grams protein, 8 grams fat (36% calories from fat), 3.7 grams saturated fat, 22 grams carbohydrate, 18 milligrams cholesterol, 323 milligrams sodium, 4 grams fiber.