7-day menu planner

Courtesy of USA Rice Teriyaki Chicken and Edamame Rice Bowls
Courtesy of USA Rice Teriyaki Chicken and Edamame Rice Bowls

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

SUNDAY: That wonderful aroma coming from the kitchen is Roasted Chicken With Fruit Compote (see recipe). Serve the chicken with Lemony Sweet Potatoes. Bake the sweet potatoes in a 350-degree oven about 45 minutes or until tender. Mix some butter, fresh lemon juice and lemon zest together and add to split potatoes. Serve with green peas, mixed greens and crusty rolls. Buy a Boston cream pie for dessert.

Plan ahead: Save enough chicken and pie for Monday.

MONDAY: Use those chicken leftovers for Teriyaki Chicken and Edamame Rice Bowls (see recipe). Serve with a crisp lettuce wedge and whole-grain rolls. Slice the leftover pie for dessert.

TUESDAY: Try your favorite bratwurst tonight. We like them best grilled and served on crusty rolls. Slather spicy brown mustard and some chopped onions on top. Buy deli German potato salad to accompany the brats. You'll want a light dessert, so chunky applesauce is just right.

WEDNESDAY: The texture resembles meat, so Philabella Cheese "Steak" Sandwiches could fool you. Heat 1 tablespoon olive oil in a large skillet on medium-high. Add 4 large thinly sliced portobello mushroom caps and 4 cups thin onion wedges. Cook and stir 8 minutes or until browned; sprinkle with ½ teaspoon coarse salt and ½ teaspoon pepper. Remove and discard some of the soft part of 4 split hoagie rolls; lightly toast rolls. Place a slice of cheese and some mushroom mixture on bottom half of each roll, dividing evenly. Cover with tops. Serve with a mixed green salad. Scoop vanilla ice cream and drizzle it with strawberry sauce for dessert.

Plan ahead: Save enough ice cream for Saturday.

THURSDAY: Make mild-flavored Mexican Lasagna (see recipe) for the kids. Serve with chopped lettuce and soft rolls. For dessert, plums are easy.

Plan ahead: Save enough lasagna for Friday.

FRIDAY: Save money and time by heating the leftover lasagna tonight. Garnish with sliced jalapeno pickles. Serve with a green salad. For dessert, fresh pineapple sprinkled with toasted coconut is good.

Plan ahead: Save some toasted coconut for Saturday.

SATURDAY: Invite guests for Grilled Lamb Loin Chops With Six Spices. Bring 4 lamb loin chops to room temperature (at least 30 minutes). In spice or coffee grinder, grind 1 tablespoon whole coriander seeds, 1 tablespoon fennel seeds, 1 tablespoon fresh thyme leaves, 1 ½ teaspoons black peppercorns, ½ teaspoon coarse salt and 1 bay leaf until fine. Sprinkle spice rub over loin chops. Heat grill to medium-high. Grill chops about 4 to 6 minutes per side or to 145 degrees for medium-rare. Be careful not to burn spice rub. Let chops stand lightly covered at least 10 minutes before serving. Serve with grilled fingerling potatoes and green beans. Add a bibb lettuce salad and a baguette. For dessert, top leftover ice cream with leftover toasted coconut.

THE RECIPES

Roasted Chicken With Fruit Compote

1 (5- to 7-pound) roasting chicken

1 tablespoon canola oil

Coarse salt and pepper to taste

2 red or green apples, cored and cut into wedges

2 red or green ripe pears, cored and cut into wedges

2 green onions, sliced

½ cup dried apricots

½ cup pitted prunes

½ cup apple cider or juice

½ cup unsalted chicken broth

10 cloves

1 lemon

Heat oven to 350 degrees. Remove giblets from chicken. Place breast-side up in roasting pan. Rub skin with oil and season inside and outside with salt and pepper. Cover with foil. Roast 45 minutes. Remove foil and roast 30 minutes.

Meanwhile, combine apples, pears, green onions, apricots, prunes, cider or juice, broth and cloves. Cut 6 wide strips of peel (yellow part only) from lemon, each about 3 inches long; add to apple mixture. Arrange apple mixture around roaster in pan. Roast -- stirring fruit and basting occasionally -- 75 minutes or until internal temperature of thigh is 165 degrees. Remove chicken from pan; cover and let stand 10 to 15 minutes. Discard lemon peel and cloves. Remove fruit to serving platter. Skim fat from pan juices. Serve chicken with fruit and pan juices. Remove skin before eating.

Makes 11 to 15 servings.

Nutrition information: Each serving of chicken (white and dark meat) contains approximately 145 calories, 23 g protein, 5 g fat, no carbohydrate, 90 mg cholesterol, 70 mg sodium and no fiber.

Carbohydrate choices: 0.

Nutrition information: Each serving of compote contains approximately 86 calories, 1 g protein, 2 g fat, 19 g carbohydrate, no cholesterol, 42 mg sodium and 3 g fiber.

Carbohydrate choices: 1.5.

Teriyaki Chicken and Edamame Rice Bowls

1 tablespoon canola oil

1 (10-ounce) package frozen edamame, thawed

1 small red bell pepper, chopped

⅔ cup bottled teriyaki sauce

3 cups cooked long-grain brown rice

2 cups chopped cooked chicken

½ cup chopped cilantro

Heat oil in a large skillet on medium-high. Add edamame, bell pepper and teriyaki sauce. Bring to a boil and cook, stirring constantly for 30 seconds. Add rice, chicken and cilantro; stir until well-mixed and heated throughout. Serve warm.

Makes 4 servings.

Nutrition information: Each serving contains approximately 471 calories, 33 g protein, 12 g fat, 55 g carbohydrate, 77 mg cholesterol, 1,140 mg sodium and 6 g fiber.

Carbohydrate choices: 3.5.

Mexican Lasagna

1 teaspoon chile powder

1 teaspoon cumin

½ teaspoon coarse salt

2 (14 ½-ounce) cans Mexican-style stewed tomatoes, lightly drained and chopped

16 ounces sour cream

1 (4-ounce) can chopped green chiles, drained

6 or 7 (8-inch) flour tortillas

2 (10- to 12-ounce) cans chicken breast, drained or 3 cups shredded cooked chicken

1 (15-ounce) can pinto beans, rinsed

4 ounces shredded cheddar cheese

Sliced green onions and sliced black olives for garnish, if desired

Heat oven to 350 degrees.

Mix chile powder, cumin, salt and tomatoes. Separately mix sour cream and chiles. Spread ½ cup tomato mixture in a 9-by-13-inch baking dish. Arrange 2 tortillas over tomatoes to cover bottom; tear tortillas to cover any gaps. Top with half the sour cream mixture, half the chicken, half the beans, 1 cup tomato mixture and one third of the cheese. Repeat layers, ending with tortillas and tomato mixture. Sprinkle remaining cheese around edge. Bake 35 to 40 minutes or until bubbly. Let stand 15 minutes. Garnish with green onions and olives if desired.

Makes 12 servings.

Nutrition information: Each serving (prepared with reduced-fat sour cream, light cheese and low-sodium beans) contains approximately 233 calories, 17 g protein, 7 g fat, 25 g carbohydrate, 44 mg cholesterol, 829 mg sodium and 4 g fiber.

Carbohydrate choices: 1.5.

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

[email protected]

Food on 11/13/2019

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