7day menu planner

SUNDAY: Gather the family for a traditional meal of Pot Roast With Root Vegetables (see recipe). Add a romaine salad and dinner rolls. For dessert, buy a deep-dish blackberry cobbler.

Plan ahead: Save enough beef for Monday; save enough cobbler for Tuesday.

MONDAY: Turn yesterday's pot roast leftovers into Pepper Beef Hash. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add 2 cups chopped, leftover beef, 2 cups frozen hash-brown potatoes, 1 cup chopped red bell pepper, 1/2 cup chopped onion, and coarse salt and pepper to taste. Mix well. Cook 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated, stirring occasionally. Add a lettuce and tomato salad and whole-grain rolls. Chunky applesauce makes an easy dessert.

TUESDAY: You'll have Deviled Chicken Tenders on the table fast! Heat oven to 400 degrees. Combine 1/4 cup Dijon mustard, 1/4 cup chicken broth, 1 teaspoon Tabasco sauce, 2 tablespoons chopped fresh basil (or 2 teaspoons dried) and a dash of coarse salt; mix well. Place 2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through. Serve with o'brien potatoes, pickled beets and baguettes. Warm the leftover cobbler and top with vanilla ice cream for dessert.

Plan ahead: Save enough ice cream for Thursday.

WEDNESDAY: Make Asian Vegetable Lo Mein for a no-meat dinner. Cook 12 ounces whole-grain or regular linguine according to package directions. Meanwhile, heat 2 teaspoons canola oil in a large skillet. Add 1 1/2 teaspoons minced garlic and 1 1/2 teaspoons minced fresh ginger; cook 30 seconds. Add 1 (16-ounce) package frozen stir-fry vegetables (thawed) and 1 bunch green onions cut in 1-inch pieces; stir-fry 3 minutes or until hot. Drain pasta; toss with vegetables and 1/2 cup bottled stir-fry sauce and 1/2 cup chopped cashews. Add a mixed greens salad and crusty rolls. Try pears for a light dessert.

THURSDAY: No kid will be able to resist Mediterranean Style Baked Chicken (see recipe). Serve with mashed potatoes, gravy and green beans. Add whole-grain rolls. For dessert, drizzle chocolate syrup over leftover ice cream.

FRIDAY: Enjoy the flavor and low cost of Cajun Red Beans and Rice. Heat 1 tablespoon canola oil on medium in a large skillet. Cook 1 green bell pepper (chopped), 1 medium onion (chopped), 3 cloves garlic (minced) and 3 ribs celery (chopped) for 6 to 8 minutes or until softened. Add 1 pound sliced smoked sausage or andouille sausage and cook 5 minutes. Add 2 (16-ounce) cans red beans (rinsed) and 3 tablespoons salt-free Creole seasoning (such as Tony Chachere's or another brand); simmer 5 minutes. Serve immediately over rice. Add an escarole salad and cornbread. Finish with a bowl of peaches.

SATURDAY: Invite friends for delicious Tuna With Fresh Mango and Red Pepper Salsa (see recipe). Serve with couscous and a bibb lettuce salad. Add sourdough bread. For dessert, slice a coconut cake.

THE RECIPES

Pot Roast With Root Vegetables

1 teaspoon dried oregano

1 clove garlic, minced

1/2 teaspoon coarse salt

1/2 teaspoon lemon pepper seasoning

1 (3- to 3 1/2-pound) boneless beef shoulder arm or blade roast

1 tablespoon canola oil

3/4 cup water

8 small red potatoes, halved

2 large carrots, cut into 2 1/2-inch by 1/2-inch pieces

2 large parsnips, cut into 2 1/2-inch by 1/2-inch pieces

1 small leek, cut into 11/2-inch pieces

1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water

In a small bowl, combine oregano, garlic, salt and lemon pepper. Press onto roast.

Heat oil in large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables from pot; keep warm. Pour off liquid; skim and discard fat. Pour 2 cups liquid back into pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly.

Carve roast across grain; serve with vegetables and sauce.

Makes 10 servings.

Nutrition information: Each serving contains approximately 226 calories, 26 g protein, 8 g fat, 13 g carbohydrate, 78 mg cholesterol, 166 mg sodium and 2 g fiber.

Carbohydrate choices: 1.

Mediterranean Style Baked Chicken

2 cups cornflakes

1/2 cup feta cheese

1/4 cup freshly grated parmesan cheese

1 teaspoon dried basil

1/4 teaspoon coarse salt

1 pound chicken breast tenders

Heat oven to 350 degrees.

In a blender, combine cornflakes, feta, parmesan, basil and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in cornflake mixture. Place chicken on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature is 165 degrees.

Makes 4 servings.

Nutrition information: Each serving (prepared with reduced-fat feta) contains approximately 235 calories, 30 g protein, 6 g fat, 13 g carbohydrate, 84 mg cholesterol, 678 mg sodium and 1 g fiber.

Carb choices: 1.

Tuna With Fresh Mango and Red Pepper Salsa

1 large ripe mango, peeled and chopped

1 medium red bell pepper, chopped

1 medium red onion, finely chopped

1/4 cup finely chopped cilantro

Juice of 1 lime

1/4 teaspoon coarse salt

Pepper to taste

4 (5- or 6-ounce) tuna steaks

Olive oil

In a medium bowl, combine mango, bell pepper, red onion, cilantro and lime juice. Season with salt and pepper and refrigerate at least 1 hour.

Heat broiler.

Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time for 1-inch-thick fish. Place fish 1 inch thick or less 2 to 4 inches from broiler; thicker fish should be placed 5 to 6 inches from broiler. (Thinner cuts require less cooking time.)

Serve with salsa.

Makes 4 servings.

Nutrition information: Each serving contains approximately 229 calories, 36 g protein, 1 g fat, 18 g carbohydrate, 55 mg cholesterol, 188 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:

[email protected]

Food on 09/17/2014

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