7day menu planner

Fruit Tarts
Fruit Tarts

SUNDAY: Gather the family for Roast Turkey Breast (use package directions). Add mashed potatoes, fresh broccoli au gratin, a mixed greens salad and dinner rolls. Buy a cherry crisp for dessert.

Plan ahead: Save enough mashed potatoes for Monday; save enough of the crisp for Tuesday.

MONDAY: Kids and adults will enjoy Mini Meatloaves (see recipe). Serve with leftover mashed potatoes and tiny green peas. Add soft bread sticks. For dessert, munch on peanut butter cookies.

Plan ahead: Save 2 meatloaves for Tuesday.

TUESDAY: The family will be amazed at how you turned leftover meatloaf into Apple-Raisin Pizza. Crumble the 2 leftover meatloaves over a ready-to-bake large pizza crust. Sprinkle with 1 thinly sliced Granny Smith apple (peeled and cored), golden raisins, some chopped celery and shredded part-skim mozzarella cheese. Bake according to crust package directions. Serve with a green salad. Warm the leftover crisp and top with vanilla ice cream.

Plan ahead: Save extra ice cream for Friday.

WEDNESDAY: It's easy and delicious, so Vidalia Onion and Rice Casserole (see recipe) works for a no-meat entree. Add a spinach salad with egg wedges and whole-grain rolls. For dessert, enjoy banana pudding.

THURSDAY: When your food budget needs a little help, Tuna Melts can come to the rescue. Top both halves of whole-grain English muffins with deli (or your own) tuna salad and a slice of American cheese. Add a slice of tomato if desired. Broil until the cheese melts. Serve with oven fries (frozen) and bell pepper rings. Peaches are a simple dessert.

FRIDAY: For a quick meal, Pan-Fried Ham Steaks are hard to beat, especially when you accompany the ham with refrigerated polenta (follow the package directions). Pick up a Waldorf salad and biscuits, and you're almost home. Leftover ice cream makes a cool dessert.

SATURDAY: Invite guests for Cumin-Crusted Grouper (see recipe). Serve with packaged long-grain and wild rice and sugar snap peas. Add a bibb lettuce salad and sourdough bread. These easy Fruit Tarts will delight your guests. Mash or puree 1 cup fresh strawberries until saucy. In a medium bowl, stir 4 ounces softened, neufchatel cream cheese until smooth; gradually blend in mashed strawberries. Stir in 1 tablespoon honey. Divide mixture among 6 store-bought graham-cracker crumb tart shells. Top with 11/2 cups assorted fresh fruit (blueberries, kiwi, strawberries and/or raspberries). (Adapted from Better Homes and Gardens: The Ultimate Quick & Healthy Book)

THE RECIPES

Mini Meatloaves

1/4 cup milk

1 egg

1 pound lean ground beef

1/4 cup Progresso dry bread crumbs (any flavor)

1 (0.4-ounce) package ranch dressing mix

1 tablespoon Worcestershire sauce

Shredded cheddar cheese, if desired

Heat oven to 350 degrees.

Beat milk and egg with fork in large bowl. Mix in beef, bread crumbs and ranch dressing mix (dry). Shape into 6 small loaves. Place in ungreased rimmed baking pan. Brush loaves with Worcestershire sauce. Bake, uncovered, 35 to 45 minutes or until meatloaves register 160 degrees. Let stand 5 minutes. Garnish with cheese, if desired.

Makes 6 mini meatloaves.

Nutrition information: Each serving (prepared with 1 percent milk, reduced sodium Worcestershire sauce and without garnish) contains approximately 213 calories, 17 g protein, 9 g fat, 5 g carbohydrate, 75 mg cholesterol, 326 mg sodium and no fiber.

Carbohydrate choices: 1/2.

Vidalia Onion and Rice Casserole

1 cup uncooked brown rice

2 tablespoons butter

5 medium Vidalia or other sweet onions, chopped

1 1/2 cups milk

8 ounces grated Swiss cheese

Heat oven to 350 degrees.

Cook rice according to package directions.

Heat butter in a Dutch oven; add onions. Cook, stirring occasionally, 12 minutes or until softened. Add cooked rice, milk and cheese. Combine thoroughly. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Bake, uncovered, 50 minutes or until bubbly.

Makes 10 servings.

Nutrition information: Each serving (prepared with 1 percent milk) contains approximately 216 calories, 9 g protein, 10 g fat, 23 g carbohydrate, 30 mg cholesterol, 87 mg sodium and 3 g fiber.

Carbohydrate choices: 1 1/2.

Cumin-Crusted Grouper

1 tablespoon cumin seeds

1/2 teaspoon coarse salt

1/4 teaspoon ground black pepper

4 (6-ounce) grouper filets (about 1-inch thick)

1 tablespoon olive oil

2 tablespoons chopped fresh parsley

4 lemon wedges

Heat oven to 375 degrees.

Cook cumin seeds in a large skillet over medium heat for 2 minutes or until toasted. Place cumin, salt and pepper in a spice or coffee grinder; process until finely ground. Rub cumin mixture over tops and bottoms of grouper filets.

Heat oil in ovensafe skillet over medium-high heat. Add filets; cook 2 minutes on each side or until browned. Move from stovetop to oven and bake 4 minutes or until fish is opaque throughout. Sprinkle with parsley; serve with lemon wedges.

Makes 4 servings.

Nutrition information: Each serving contains approximately 193 calories, 33 g protein, 6 g fat, 1 g carbohydrate, 63 mg cholesterol, 334 mg sodium and no fiber.

Carbohydrate choices: 0.

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

susan@7daymenu.com

Food on 09/30/2015

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