Seven Day Menu Planner


12/ 3

Family Sunday

Make today’s family meal as simple as possible with your Roasted Turkey Breast. Alongside, enjoy Quinoa Salad With Sugar Snap Peas (see recipe), steamed sliced carrots, red-tipped lettuce salad and sourdough bread. Slice angel food cake and top the slices with strawberries and light whipped cream for dessert.

Plan ahead: Save enough turkey and strawberries for Monday.

12/ 4

Budget Monday

Turn leftover turkey into economical and flavor-packed Southwestern Turkey Noodle Bake (see recipe). Serve it with a lettuce wedge. For dessert, enjoy leftover strawberries.

Plan ahead: Save enough Turkey Bake for Tuesday.

12/ 5

Heat-and-Eat Tuesday

Don’t you love it when a delicious leftover such as Southwestern Turkey Bake is ready to reheat for a fast dinner? To round out the meal, add a spinach salad. Refreshing peach sorbet is dessert.

12/ 6

Express Wednesday

Please invite me for dinner when you have BLT Pasta. Cook 12 ounces rigatoni pasta according to directions. Drain; transfer to a large bowl. Meanwhile, cook 4 slices Canadian bacon in a large skillet on medium-high. Remove bacon to plate. Using the same skillet (leaving any bacon drippings), reduce heat to medium and add 1 package arugula; stir 45 seconds or until wilted. Transfer to pasta bowl. Return skillet to medium heat and add 1 pint halved grape tomatoes and 1 1/2 teaspoons olive oil; cook 2 minutes. Add to pasta and arugula and toss. Chop the bacon and sprinkle over top. Season with pepper, toss again and serve. Add mixed greens if you like, and whole-grain bread. For a simple dessert, fresh tropical fruit works well.

12/ 7

Kids Thursday

Be a hero and serve the kids Chicken Ranch Tacos. Heat 1 (5-ounce) package taco shells (10 shells) in oven as directed. Meanwhile, place 3 cups diced cooked chicken breast in a medium bowl. Sprinkle with 1 (1.25-ounce) package reduced-sodium taco seasoning mix; toss to coat. Microwave chicken, uncovered, on high (100 percent power) 2 to 3 minutes or until hot. Stir in 1/2 cup reduced-fat or regular ranch dressing. Spoon warm chicken mixture into heated shells. Top with shredded lettuce, diced tomato and shredded 50 percent reduced-fat cheddar cheese. Add a kid favorite, carrot sticks, for munching. For dessert, have a slurp fest with popsicles.

12/ 8

Meatless Friday

Look for Mushroom Lover’s Burgers (frozen, such as Morningstar Farms or another brand) for an easy no-meat dinner. Serve with such favorite toppings as lettuce, tomato, low-fat mayonnaise and mustard. Add hash-browned potatoes (from frozen) on the side. Grapes are good for dessert.

12/ 9

Easy Entertaining Saturday

Invite guests for Chicken With Charred Rosemary Vinaigrette (see recipe). Add roasted red potatoes, a romaine salad and sourdough bread. For dessert, top vanilla ice cream with caramel sauce and toasted pecans.

** ** **

Quinoa Salad With Sugar Snap Peas (Sunday)

1 1/2 cups quinoa, rinsed and drained

1/2 pound sugar snap peas

1/4 cup plus 1 tablespoon extra-virgin olive oil

3 tablespoons white wine vinegar

Coarse salt

Freshly ground black pepper

1/2 cup salted roasted pumpkin seeds

1/2 cup minced chives

Prepare quinoa according to directions; fluff and transfer to a large bowl. Let cool to room temperature. Meanwhile, in a small saucepan of boiling water, simmer the peas about 1 minute or until bright green and tender-crisp. Drain; spread on a large plate to cool. Pat dry. Cut peas on the diagonal into 1-inch pieces. In a small bowl, combine the oil and vinegar with salt and pepper to taste.

Add peas to quinoa along with the pumpkin seeds, chives and dressing; toss to combine. Serve at room temperature or lightly chilled. (Adapted from Food and Wine.) Serves 6.

Per serving: 333 calories (percent calories from fat, 50), 10 grams protein, 33 grams carbohydrate, 5 grams fiber, 19 grams fat (2.7 grams saturated fat), no cholesterol, 28 milligrams sodium.

** ** **

Southwestern Turkey Noodle Bake (Monday)

3 cups dried wide egg noodles

1 tablespoon canola oil

1 cup chopped onion

2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained

2 cups water

1 (4-ounce) can diced green chilies, undrained

1 (1.25-ounce) package reduced-sodium taco seasoning (such as McCormick)

2 cups shredded cooked turkey

4 ounces reduced-fat cream cheese, cubed

2 cups shredded Mexican cheese blend, divided

Reduced-fat sour cream, if desired

Guacamole, if desired

Preheat oven to 375 degrees. Prepare noodles as directed. Meanwhile, heat oil in a large saucepan on medium. Add onion; cook and stir 3 minutes or until softened. Stir in tomatoes, water, chilies and taco seasoning. Bring to a boil. Remove from heat. Stir in noodles, turkey, cream cheese and 1 cup Mexican cheese. Pour mixture into a 9-by-13-inch baking dish, coated with cooking spray. Cover with nonstick foil. Bake 15 minutes. Remove foil. Stir mixture. Sprinkle with remaining cheese. Bake, uncovered, 5 more minutes or until cheese is melted. Let stand 5 minutes before serving. Serve with assorted toppings as desired. Serves 8.

Per serving: 302 calories (percent calories from fat, 44), 21 grams protein, 21 grams carbohydrate, 2 grams fiber, 15 grams fat (7.4 grams saturated fat), 78 milligrams cholesterol, 550 milligrams sodium.

** ** **

Chicken With Charred-Rosemary Vinaigrette (Saturday)

4 (4-inch) rosemary sprigs, divided

3 tablespoons white wine vinegar

1 tablespoon Dijon mustard

1/4 cup plus 1 tablespoon olive oil

Coarse salt

Black pepper

2 (10-ounce) packages frozen artichokes, thawed

1 pint cherry tomatoes

1/2 cup pitted Kalamata olives

1/2 cup rinsed capers

10 skinless, bone-in chicken thighs

5 slices Canadian bacon or lean bacon, halved

Preheat oven to 375 degrees. Roast rosemary sprigs directly on oven rack for 5 minutes or until charred. Leave oven on. Strip leaves; finely crush. Discard stems. In small bowl, whisk half the rosemary with the vinegar, mustard and 1/4 cup of the oil. Season with coarse salt and pepper; set aside. Increase oven heat to 425 degrees. In a large bowl, toss the remaining chopped, charred rosemary leaves, artichokes, tomatoes, olives and capers with 1 tablespoon olive oil. Season with coarse salt and pepper. Spread mixture evenly on a rimmed sheet pan or other large rimmed pan covered with foil. Place chicken on pan. Top each thigh with half a slice of bacon. Bake 35 to 40 minutes or until chicken reaches an internal temperature of 165 degrees. Serve, passing sauce at the table. Makes 10 thighs.

Per thigh: 341 calories (percent calories from fat, 51), 33 grams protein, 9 grams carbohydrate, 5 grams fiber, 19 grams fat (4.1 grams saturated fat), 164 milligrams cholesterol, 596 milligrams sodium.



Reader Comments ...


Next Up in Food

Best bets for seafood in Atlanta
Best bets for seafood in Atlanta

There's no doubt that Atlanta is absolutely fabulous. The only thing missing is a beach. Although we can't dip our toes in the sand and smell the salty air, we're not deprived of incredibly fresh seafood.  »RELATED: AJC readers named this restaurant as the best seafood in Atlanta From swimming in the ocean to our plate in under a day? Not...
The team behind General Muir bringing barbecue to Summerhill
The team behind General Muir bringing barbecue to Summerhill

A rendering of the Summerhill project / Rendering from Carter Developments On the heels of the news that the historic Summerhill neighborhood in Atlanta is getting a new coffee shop and brewery comes the announcement that the team behind The General Muir is set to bring...
Are you a myAJC subscriber? You could win free dinner
Are you a myAJC subscriber? You could win free dinner

Le Bilboquet / Photo courtesy of Rainer Shaw There’s no such thing as a free lunch, but how about a free dinner? French restaurant  Le Bilboquet is hosting a four-course bourbon  dinner on Tuesday, Jan. 23, and you have the chance to win two free seats to the event. The Atlanta Journal-Constitution will...
Marietta should be feline fine — it’s about to get a cat cafe
Marietta should be feline fine — it’s about to get a cat cafe

Hadyn Hilton, owner of Java Cats Cafe, visited Seattle Meowtropolitan before embarking on opening her own cat cafe. / Contributed photo There’s good news for Cobb County cat lovers on the horizon. Java Cats Cafe, which opened in Grant Park at 415 Memorial Drive in March 2017 , has announced...
First Look: Hugh Acheson softly opens Achie’s at The Battery Atlanta
First Look: Hugh Acheson softly opens Achie’s at The Battery Atlanta

Achie’s Poached Salmon, Spatch-Cocked Chicken, Wagyu Burger, and Lime Chess Pie with a trio of cocktails. Photo credit- Mia Yakel. In anticipation of its grand opening on Jan. 25, Achie’s, the quietly elegant new restaurant from James Beard Award-winning chef and author Hugh Acheson ...
More Stories