7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For February 28, 2021

Sunday Family

Your family likes your own POT ROAST WITH POTATOES, CARROTS AND CELERY best, so make them happy and serve it for family day. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a CHERRY COBBLER for dessert and top it with a little VANILLA ICE CREAM.

Use a cooking bag with seasonings to make the pot roast preparation even easier.

Save enough beef, vegetables and cobbler for Monday; save enough ice cream for Saturday.

Shopping List

pot roast, potatoes, carrots, celery, fresh spinach, whole-grain rolls, cherry cobbler, vanilla ice cream.

Monday Heat and Eat

Slice and heat the leftover beef and layer it on dense white bread. Top with beef gravy for OPEN-FACED BEEF SANDWICHES. Serve the leftover VEGETABLES on the side along with a MIXED GREEN SALAD. Warm the leftover COBBLER for dessert.

Shopping List

dense white bread, beef gravy, mixed greens.

Tuesday Meatless

Full-flavored and meatless, MUSHROOM RISOTTO WITH PEAS is a delicious dinner. Add a ROMAINE SALAD and GARLIC BREAD on the side. Slice KIWIS for dessert.

Shopping List

butter, assorted sliced fresh mushrooms (such as button, cremini, shiitake), onions or shallots, garlic, Arborio rice, unsalted vegetable broth, dry white wine, cracked black pepper, frozen peas, Asiago cheese, Italian parsley, romaine, garlic bread, kiwis.

MUSHROOM RISOTTO WITH PEAS

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
about 3 hours on low or 1 1/2 hours on high
  • 3 tablespoons butter
  • 3 cups (about 8 ounces) assorted sliced fresh mushrooms (such as button, cremini, shiitake)
  • 1/3 cup sliced onions or shallots
  • 2 cloves garlic, minced
  • 1 3/4 cups Arborio rice
  • 4 cups unsalted vegetable broth
  • 3/4 cup dry white wine
  • 1/2 teaspoon cracked black pepper
  • 2/3 cup frozen peas, thawed
  • Asiago cheese shards and fresh Italian parsley leaves for garnish

In a large nonstick skillet, melt butter on medium. Add mushrooms, onions and garlic; cook 5 to 7 minutes or until mushrooms are lightly browned and liquid is evaporated, stirring occasionally. Stir in rice; cook and stir 1 more minute. Transfer mixture to a 3 1/2- or 4-quart slow cooker. Stir in broth, wine and pepper. Cover and cook on low 2 3/4 hours or high 1 1/4 hours or until rice is tender. If possible, carefully remove crockery liner; stir in peas. Garnish each serving with cheese and parsley.

Per serving: 297 calories, 6 grams protein, 6 grams fat (18% calories from fat), 3.7 grams saturated fat, 50 grams carbohydrate, 15 milligrams cholesterol, 203 milligrams sodium, 2 grams fiber.

Wednesday Kids

Make the kids happy with SLOPPY JOES. Serve with RED POTATO WEDGES, buttered and roasted. Halved RED AND GREEN GRAPES are good for dessert.

Shopping List

sweet onion, ground beef (93% lean or leaner), green bell pepper, unsalted tomato sauce, barbecue sauce, ketchup, Worcestershire sauce, brown sugar, dry mustard, coarse salt, whole-grain hamburger buns, dill pickle slices, coleslaw, sliced American or cheddar cheese (if desired), red potatoes, butter, red and green grapes.

SLOPPY JOES

Servings:
makes 4 sandwiches
Prep time:
15 minutes
Cook time:
16 to 25 minutes
  • 1 cup minced sweet onion
  • 1 pound ground beef (93% lean or leaner)
  • 1 cup minced green bell pepper
  • 1 (14 1/2-ounce) can unsalted tomato sauce
  • 1/4 cup barbecue sauce
  • 1/4 cup ketchup
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons packed brown sugar
  • 1 teaspoon dry mustard
  • Coarse salt to taste
  • 4 whole-grain hamburger buns
  • Dill pickle slices, coleslaw, American or cheddar cheese slices (if desired)

Heat large nonstick skillet over medium heat. Add onion; cook 3 to 5 minutes until golden brown. Add ground beef and bell pepper; cook 8 to 10 minutes, breaking beef into 1/2-inch crumbles and stirring occasionally. Stir in tomato sauce, barbecue sauce, ketchup, Worcestershire sauce, brown sugar and mustard; increase heat to medium-high. Bring to a boil; cook 5 to 10 minutes or until sauce is thickened, stirring occasionally. Season with salt to taste. Divide mixture among buns. Garnish with dill pickles, coleslaw and cheese, if desired; serve.

Per serving: 264 calories, 27 grams protein, 6 grams fat (21% calories from fat), 2.3 grams saturated fat, 26 grams carbohydrate, 62 milligrams cholesterol, 412 milligrams sodium, 3 grams fiber.

Thursday Express

Perk up ordinary chicken breasts and turn them into SANTA FE CHICKEN. Heat oven to 400 degrees. Place 1 pound of boneless skinless chicken breasts in a baking dish coated with cooking spray. In a small bowl, mix together 1 tablespoon melted butter, 1 tablespoon Southwestern seasoning and 1 teaspoon lemon juice. Brush mixture on both sides of chicken and bake 20 minutes or until internal temperature reaches 165 degrees.

Serve with canned reduced-sodium BLACK BEANS, YELLOW RICE (from mix) and SOURDOUGH BREAD. PEACHES are good for dessert.

Shopping List

boneless skinless chicken breasts, cooking spray, butter, Southwestern seasoning, lemon, canned reduced-sodium black beans, yellow rice mix, sourdough bread, peaches.

Friday Budget

Buy or make EGG SALAD for SANDWICHES and spread on whole-grain toast. Add a little dill to the egg salad for a flavor boost. Garnish the sandwich with LEAF LETTUCE. Accompany the sandwiches with deli (or canned) TOMATO RICE SOUP. (If you have any leftover rice from Thursday, add it to the soup.) Finish with PLUMS.

Shopping List

egg salad, whole-grain bread, dill, leaf lettuce, deli (or canned) tomato rice soup, plums.

Saturday Entertain the Family

Invite friends for ITALIAN-STYLE HALIBUT WITH TOMATOES AND WHITE BEANS. Serve with steamed fresh BROCCOLI SPEARS, SALAD GREENS and a BAGUETTE. Top leftover ICE CREAM with HOT FUDGE SAUCE for dessert.

Shopping List

olive oil, green onions, garlic, canned diced tomatoes with basil, onions and oregano, canned reduced-sodium Great Northern or cannellini beans, red wine vinegar, fresh or dried basil, halibut or cod fillets, coarse salt, pepper, cooking spray, fresh broccoli, salad greens, baguette, hot fudge sauce.

ITALIAN-STYLE HALIBUT WITH TOMATOES AND WHITE BEANS

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 15 minutes
  • 2 tablespoons olive oil
  • 1/2 cup sliced green onions
  • 2 cloves garlic, minced
  • 2 (14 1/2-ounce) cans diced tomatoes with basil, onions and oregano, lightly drained
  • 1 (15-ounce) can reduced-sodium rinsed Great Northern or cannellini beans
  • 2 teaspoons red wine vinegar
  • 1/4 cup sliced fresh basil leaves or 1 tablespoon dried basil
  • 4 (4- to 6-ounce) halibut or cod fillets
  • Coarse salt and pepper to taste

In a medium pan, heat oil on medium. Add onions and garlic; cook, stirring occasionally, 3 minutes or until vegetables are softened but not browned. Add tomatoes and bring to a boil. Cook 4 minutes, stirring occasionally. Add beans, vinegar and basil. Bring to a boil; simmer 2 minutes. Remove tomato-bean mixture from heat.

For the fish: Season fillets with salt and pepper and coat with cooking spray. Place on rack of broiler pan coated with cooking spray and lined with foil. Broil 5 to 7 minutes, turning once, or until opaque throughout. Serve fish over tomato and bean mixture.

Per serving: 315 calories, 29 grams protein, 8 grams fat (24% calories from fat), 1.3 grams saturated fat, 29 grams carbohydrate, 56 milligrams cholesterol, 915 milligrams sodium, 5 grams fiber. Carb count: 2.