7-day menu planner

Salmon in Foil Packets With Mangoes, Carrots and Peas
Courtesy of the National Mango Board
Salmon in Foil Packets With Mangoes, Carrots and Peas Courtesy of the National Mango Board

A week’s worth of quick, healthful meals for budget-minded families

SUNDAY: Gather the family for an Easter celebration and serve a spiral-sliced ham. To accompany the ham, make Red Potato Salad (see recipe) and add broccoli salad from the deli for an easy meal. Add mixed greens and biscuits. For dessert, apple tarts are perfect.

Plan ahead: Save enough ham, broccoli salad and tarts for Monday.

MONDAY: Make ham sandwiches on rye tonight. Spread the bread with coarse-grain mustard and add Swiss cheese. Grill the sandwiches if you like. Follow the directions on the package and prepare sliced polenta for a side dish. Add the leftover broccoli salad. Warm the leftover tarts for dessert.

TUESDAY: Help the kids make Education Soup for a learning supper. Add 1 (10-ounce) package frozen chopped spinach (thawed) to canned alphabet soup, along with unsalted chicken broth and any vegetables lingering in the refrigerator. Heat the soup and serve it with toasted cheese sandwiches. Munch on celery sticks stuffed with cream cheese alongside. For dessert, halve some kiwis and scoop the fruit with a spoon.

WEDNESDAY: Beef With Mushrooms and Red Wine Gravy (see recipe) will become a favorite at your house just as it is at ours. Serve it over egg noodles and garnish with chopped fresh parsley. Add fresh broccoli and whole-grain rolls. Pears are good for dessert.

Plan ahead: Save some beef and mushrooms for Thursday.

THURSDAY: Make it quick tonight and turn the Wednesday leftovers into Beef With Mushrooms Soup for an even better flavor. In a large saucepan, dice the leftover beef and mushrooms. Add 1 (14 ½-ounce) can unsalted diced tomatoes and juice and 1 (16-ounce) bag of frozen vegetables for soup (thawed). Stir in unsalted beef broth as desired and heat. Accompany the soup with a spinach and grape tomato salad and crusty rolls. For dessert, scoop vanilla ice cream.

Plan ahead: Save enough ice cream for Saturday.

FRIDAY: Egg Salad Sandwiches have always been one of my favorites, especially when they are on whole-grain toast with lettuce and tomatoes. Make your own or buy the egg salad. Add a pickle or two and olives on the side. Serve with baked chips. Chocolate pudding topped with whipped cream is a good dessert.

SATURDAY: Salmon in Foil Packets With Mangoes, Carrots and Peas (see recipe) is company-worthy. Serve with orzo and a bibb lettuce salad. Top the leftover vanilla ice cream with blueberries.

THE RECIPES

Red Potato Salad

2 ½ pounds small red potatoes, cut into ¾-inch cubes

⅓ cup mayonnaise

¼ cup milk

3 tablespoons prepared horseradish

1 tablespoon fresh lemon juice

1 teaspoon coarse salt

½ teaspoon coarsely ground black pepper

2 green onions, thinly sliced on the diagonal and divided use

Cook potatoes in a large pot with enough water to cover them; bring to a boil on medium-high heat. Reduce heat and simmer, covered, 10 to 12 minutes or until fork-tender.

Meanwhile, in a large bowl with a wire whisk, mix mayonnaise, milk, horseradish, lemon juice, salt and pepper until blended. Reserve 1 tablespoon onions and stir the rest into dressing. Drain potatoes. Add hot potatoes to dressing bowl, gently stirring with rubber spatula to combine. Serve, or cover and refrigerate. Sprinkle with reserved onions when ready to serve.

Makes 10 servings.

Nutrition information: Each serving (prepared with low-fat mayonnaise) contains approximately 109 calories, 3 g protein, 1 g fat, 23 g carbohydrate, 1 mg cholesterol, 298 mg sodium and 3 g fiber.

Carbohydrate choices: 1.5.

Beef With Mushrooms and Red Wine Gravy

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

2 medium onions, cut into ½-inch wedges

1 (8-ounce) package fresh crimini (or other) mushrooms, sliced

1 (1.1-ounce) packet beefy onion soup mix

3 tablespoons cornstarch

Coarse salt to taste

Pepper to taste

1 ½ cups dry red wine

Place beef, onions and mushrooms in a 4-quart or larger slow cooker. Add dry soup mix. Sprinkle with cornstarch, salt and pepper. Pour wine over all. Cover and cook on low 8 to 9 hours or high 4 to 5 hours. Stir well before serving.

Makes 6 servings.

Nutrition information: Each serving contains approximately 232 calories, 23 g protein, 8 g fat, 12 g carbohydrate, 71 mg cholesterol, 367 mg sodium and 1 g fiber.

Carbohydrate choices: 1.

Salmon in Foil Packets With Mangoes, Carrots and Peas

4 (6-ounce) salmon filets, skin removed

Coarse salt and ground black pepper, to taste

1 (1-pound) mango, peeled, pitted and diced

1 cup matchstick cut carrots

1 cup sugar snap peas, stems and strings removed

1 tablespoon soy sauce

1 tablespoon butter, cut into 4 pieces

Heat oven to 450 degrees. Cut 8 (12-inch) squares of heavy-duty foil.

Pat salmon dry and season with salt and pepper. Place 1 piece of salmon on each of 4 pieces of cut foil. Divide and top each with diced mango, carrots and peas. Pour soy sauce, divided, on top of salmon and veggies; top each with 1 piece of butter. Place remaining pieces of foil over salmon and veggies. Fold foil pieces together around all four sides, creating approximately a 7-inch square. Place on rimmed baking sheet and bake for 15 to 20 minutes, depending on desired doneness of salmon.

Nutrition information: Each serving contains approximately 321 calories, 38 g protein, 11 g fat, 17 g carbohydrate, 87 mg cholesterol, 275 mg sodium and 3 g fiber.

Carbohydrate choices: 1.

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

susan@7daymenu.com

Food on 04/17/2019

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