7 day menu planner

Arugula and Strawberry Salad
Arugula and Strawberry Salad

SUNDAY: Fire up the family grill for your grilled pork chops. Serve with Parmesan Couscous. Into the couscous, stir ¼ cup chopped green onions, ¼ cup freshly grated parmesan cheese and ¼ teaspoon dried thyme. Serve with an Arugula and Strawberry Salad. In a large bowl, whisk together 3 tablespoons mayonnaise, 2 tablespoons sherry vinegar, 1 teaspoon honey, 3 tablespoons extra virgin olive oil, 1 tablespoon vegetable oil and ¼ teaspoon coarse salt. Add 1 generous pint of fresh strawberries (hulled and halved) and a sprinkle of poppy seeds. Add 2 cups arugula; gently mix and serve immediately. (Adapted from Old School Comfort Food by Alex Guarnaschelli; Clarkson Potter, 2013.) Add dinner rolls. For dessert, buy a Boston cream pie.

Plan ahead: Prepare enough pork chops and save enough pie for Monday.

MONDAY: Remodel the leftover pork into Pork Paninis. Spread 1 to 2 teaspoons pesto on each of 8 slices Italian bread. Top 4 slices with thinly sliced cooked pork and sliced provolone cheese; top each sandwich with remaining bread and lightly brush outer surface of sandwiches with olive oil. Grill, pressing down on bread, in a medium-hot skillet until toasted on both sides. Serve with coleslaw and sliced avocados.

Leftover pie is dessert.

TUESDAY: Make it quick tonight with French Dip Sandwiches With Roasted Vegetables.

Split a 12-ounce loaf of French bread lengthwise. Spread with ¼ cup creamy Dijon mustard.

Fill with 12 ounces warmed deli sliced roast beef and 1 ½ pounds deli roasted vegetables (halved if large). Cut loaf into quarters. Heat au jus gravy and dip away. Serve with curly fries and a packaged green salad.

For dessert, vanilla ice cream is easy.

WEDNESDAY: I’m putting Tuscan Beef Stew (see recipe) into my favorites file for three reasons: It’s delicious, simple to prepare and low in cost. Serve with a mixed greens salad and garlic bread. Keep dessert light with pears.

THURSDAY: Have the kids help you prepare fish sticks (frozen) for dinner. Serve them with Creamy Pierogies. In a large pan, cook 1 (16.9-ounce) package pierogies (any flavor) in boiling water 5 minutes or until they float; drain and transfer to a serving bowl.

Meanwhile, combine 1 (10 ¾ -ounce) can condensed cream of mushroom soup and 1 cup frozen peas and carrots.

Microwave on 100 percent power 3 to 4 minutes. Spoon over pierogies; toss to coat.

Sprinkle with crumbled baked potato chips. On the side, dip carrots into ranch dressing for a power-packed crunch. Enjoy a Strawberry-Banana Shake for dessert. Blend 4 cups milk, 1 (3.4-ounce) box instant vanilla pudding, 1 medium banana (cut into chunks) and ½ cup fresh or frozen strawberries for 1 minute or until smooth.

FRIDAY: Make a no-meat dinner with little effort with this Black Bean Soup (see recipe). While it’s cooking, prepare grilled cheese and tomato sandwiches on dense white bread. Slice kiwifruit for dessert.

SATURDAY: Serve your guests colorful and flavorful Chicken With Spanish-Style Rice and Tomatoes (see recipe). Add a spinach salad with red onion rings and sourdough bread.

Keep the theme going and buy flan for dessert.

THE RECIPES

Tuscan Beef Stew

1 (10 ¾ -ounce) can condensed tomato soup

1 (10 ¾ -ounce) can condensed beef broth

½ cup red wine or water

1 ½ pounds well-trimmed beef stew meat, cut into 1-inch pieces

1 (14 ½ -ounce) can diced tomatoes with basil, garlic and oregano with juice

6 large carrots, cut into 1-inch pieces

1 teaspoon Italian seasoning

½ teaspoon garlic powder

2 (15-ounce) cans cannellini beans, rinsed

In a 4-quart or larger slow cooker, mix soup, broth, wine or water, beef, tomatoes, carrots, Italian seasoning and garlic powder. Cover and cook 7 to 8 hours on low or 5 to 6 hours on high. Stir in beans; cook on high 10 minutes.

Makes 6 servings.

Nutrition information: Each serving contains approximately 374 calories, 33 g protein, 8 g fat, 43 g carbohydrate, 71 mg cholesterol, sodium varies and 12 g fiber.

Dietary exchanges: 2 starch, 3 vegetable, 4 lean meat.

Black Bean Soup

2 (15-ounce) cans black beans with liquid

½ cup salsa

1 tablespoon chili powder

1 (14-ounce) can vegetable broth

½ cup shredded cheddar cheese

¼ cup sour cream

Minced green onions and chopped fresh cilantro for garnish

Place beans with liquid in a medium saucepan; partially mash beans with potato masher (or the back of a spoon). Cook on medium-high heat; stir in salsa, chili powder and broth.

Bring to boil; reduce heat and simmer 5 minutes. Serve immediately, and garnish with cheese, sour cream, onions and cilantro.

Makes 4 servings.

Nutrition information: Each serving (prepared with reduced sodium beans and reduced-fat cheese and sour cream) contains approximately 210 calories, 15 g protein, 5 g fat, 34 g carbohydrate, 15 mg cholesterol, 965 mg sodium and 12 g fiber.

Dietary exchanges: 2 ½ starch, 1 lean meat.

Chicken With Spanish-Style Rice and Tomatoes

1 tablespoon olive oil

1 pound boneless chicken breast, cut into 1-inch pieces

¼ teaspoon ground black pepper

2 teaspoons minced garlic

1 (8- to 10-ounce) package Spanish-style yellow rice

1 (14-ounce) can chicken broth

½ cup water

1 pound fresh tomatoes, chopped

1 green bell pepper, coarsely chopped

1 (15-ounce) can black beans, rinsed

1 to 3 teaspoons chopped pickled jalapenos

In a large skillet, heat oil on medium. Add chicken; sprinkle with pepper. Cook and stir 3 minutes; add garlic and cook 2 minutes or until chicken is cooked through. Remove chicken and garlic; keep warm.

To the skillet, add rice with seasoning packet, broth and water. Bring to boil; reduce heat to low and simmer 10 minutes, covered, or until water is almost absorbed. Stir in tomatoes, bell pepper, black beans and jalapenos. Top with reserved chicken. Simmer, covered, 8 to 10 minutes or until rice is tender and liquid is absorbed.

Makes 6 servings.

Nutrition information:Each serving (prepared with reduced-sodium beans) contains approximately 300 calories, 24 g protein, 5 g fat, 43 g carbohydrate, 48 mg cholesterol, 980 mg sodium and 5 g fiber.

Dietary exchanges: 3 starch, 3 lean meat.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com

Food, Pages 33 on 04/23/2014

Upcoming Events