7 Day Menu Planner


2/4

Family Sunday

For the Super Bowl, feed the crowd with a Honey-Orange Glazed Ham. Heat oven to 325 degrees. Place an 8-pound fully cooked boneless ham on rack in shallow roasting pan. Roast 2 hours or until thermometer registers 145 degrees (about 15 to 18 minutes per pound). Baste with orange glaze of 2 tablespoons orange juice, 1 cup honey, 1/4 teaspoon cinnamon and 1/4 teaspoon ground cloves during the last 45 minutes.

Make it easy and pick up deli coleslaw and potato salad. Add baked beans, with slider rolls, mustard and mayonnaise for sandwich-making. Slice pound cake for dessert and top it with strawberries.

Plan ahead: Save enough ham for Monday and Thursday; save enough pound cake for Monday.

2/5

Monday Heat-and-Eat

A good way to use some of the leftover ham is to add it to a Spinach Frittata (see recipe). Serve the spinach-laced egg dish with deli carrot salad and toasted whole-wheat English muffins. Top leftover pound cake with a dab of chocolate ice cream for dessert.

Plan ahead: Buy enough carrot salad for Tuesday. Save enough ice cream for Wednesday.

2/6

Budget Tuesday

Who cares that this Spicy Meatloaf (see recipe) saves money? We liked it for its flavor.

Serve with baked potatoes and the leftover carrot salad. Add whole-grain rolls. Pears are dessert.

Plan ahead: Save enough meatloaf for Wednesday.

2/7

Kids Wednesday

Make the kids happy with leftover Meatloaf Cheeseburgers. Top hamburger buns with meatloaf and cover with American cheese slices. Broil until the cheese is melted and meatloaf is hot.

Serve with baked kale chips and a lettuce and cherry tomato salad. Leftover ice cream is dessert.

2/8

Express Thursday

‘Tis the season for soup, and (canned) Lentil Soup fills the bill. Add a can of any reduced-sodium white beans (rinsed) and some chopped leftover ham to boost the flavor. Thin with water as necessary. Serve with a packaged Caesar salad and crusty bread. Sprinkle fresh pineapple chunks with toasted shredded coconut for dessert.

Plan ahead: Toast enough coconut for Saturday.

2/9

Chili Friday

This Black Bean and Turkey Chili With Coriander (see recipe) was created by Atlanta chef Nancy Waldeck, who creates flavorful (and always healthful) recipes that are also delicious. Serve it with a sliced avocado and lettuce salad and cornbread (from a mix). Vanilla pudding made with 1 percent milk is dessert.

2/10

Easy Entertaining Saturday

Walnut-Crusted Flounder (or tilapia or sole) makes a favorite meal for guests. Combine 1/2 cup finely chopped walnuts and 1/3 cup dry bread crumbs in a pie plate or shallow container. Place 1/4 cup flour in second pie plate. Blend 1/4 cup 1 percent milk and 1 egg together in third pie plate. Heat 2 tablespoons canola oil in a large nonstick skillet on medium. Coat 4 flounder fillets (about 6 ounces each) on both sides in flour; dip into egg mixture (allowing excess to drip off). Finally, coat with walnut mixture. Cook fish 2 to 3 minutes on each side or until golden. Serve immediately.

To make the meal special, serve with your garlic mashed potatoes and fresh broccoli. Add a Boston lettuce salad and baguettes. When you top scoops of pineapple sherbet with fresh or thawed mango chunks and sprinkle with leftover toasted coconut, you have unique pineapple sundaes for dessert.

** ** **

THE RECIPES

Spinach Frittata (Monday)

6 ounces angel-hair pasta

1 (15-ounce) container fat-free or reduced-fat ricotta cheese

12 ounces frozen egg substitute, thawed

1 cup shredded low-fat mozzarella cheese

1/2 cup freshly grated Parmesan cheese

1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry

4 ounces leftover ham slices, cut into bite-sized strips

1/2 teaspoon lemon zest

1/2 teaspoon coarse salt

1/2 teaspoon pepper

2 teaspoons olive oil

2 cups heated marinara sauce

Cook pasta according to directions; drain. Mix together ricotta cheese, egg substitute, mozzarella cheese, Parmesan cheese, spinach, ham, zest, salt and pepper; add cooked pasta and mix well. Heat broiler. Wrap handle of ovenproof nonstick skillet with foil. Heat on medium-high. When hot, remove from heat. Add oil, tilting to coat. Return to heat. Add pasta mixture; press down with spatula to even. Reduce heat to medium; cook, uncovered, 5 minutes. Cover and cook 2 minutes until bottom is lightly browned (top will be slightly wet). Place skillet under broiler; broil 1 to 2 minutes or until top is set and lightly browned. Loosen with spatula; invert onto a platter and cut into 8 wedges. Serve immediately with marinara sauce. Serves 8.

Per serving: 273 calories (percent calories from fat, 25), 24 grams protein, 26 grams carbohydrate, 3 grams fiber, 7 grams fat , 3 grams saturated fat, 25 milligrams cholesterol, 930 milligrams sodium.

** ** **

Spicy Meatloaf (Tuesday)

1 pound lean ground beef

1 pound ground turkey breast

1 (1- to 1.25-ounce) packet reduced-sodium or regular taco seasoning mix

1/2 cup dry bread crumbs

1 small onion, chopped

2 egg whites, lightly beaten

1/3 cup ketchup

1 (10-ounce) can no-salt-added diced tomatoes with green chilies, partially drained

Heat oven to 425 degrees. Mix together beef, turkey, taco seasoning, crumbs, onion, egg whites and ketchup. Shape into a 6-by-10-inch loaf and place in a 9-by-13-inch baking dish lined with nonstick foil. Top evenly with diced tomatoes and chilies. Bake 45 to 60 minutes or until internal temperature is 160 degrees. Pour off pan juices. Cover and let stand 10 minutes before slicing. Serves 8.

Per serving: 201 calories (percent calories from fat, 18), 28 grams protein, 12 grams carbohydrate, 1 gram fiber, 4 grams fat (1.2 grams saturated fat), 54 milligrams cholesterol, 449 milligrams sodium.

** ** **

Black Bean and Turkey Chili With Coriander (Friday)

1 pound ground turkey breast

1 tablespoons olive oil

1 cup coarsely chopped onion

1 red bell pepper, coarsely chopped

2 cloves garlic, minced

1 tablespoon chili powder

1 1/2 teaspoons cumin

1 1/2 teaspoons ground coriander

1/2 teaspoon dried oregano

1/4 teaspoon crushed red pepper

1/4 teaspoon ground cinnamon

2 (10-ounce) cans no-salt-added diced tomatoes with chilies, partially drained

1 1/2 cups cooked or reduced-sodium canned black beans

Garnishes

1/2 cup shredded cheddar cheese

1/4 fat-free plain Greek yogurt

1/4 cup fresh cilantro, chopped

Heat a large nonstick skillet on medium-high; cook turkey 5 minutes or until no longer pink. Remove skillet from heat. Remove turkey from skillet; set aside. In same skillet, add oil and heat on medium; add onion and bell pepper and cook 6 minutes or until softened. Add garlic; cook 1 minute. Add chili powder, cumin, coriander, oregano, red pepper and cinnamon. Cook 2 minutes or until spices are fragrant. Stir in tomatoes, beans and cooked turkey; bring to boil, reduce heat to low. Simmer, uncovered, 30 minutes. Serve with garnishes. (Recipe by Chef Nancy Waldeck.) Makes about 9 cups.

Per cup: 184 calories (percent calories from fat, 27), 20 grams protein, 14 grams carbohydrate, 4 grams fiber, 6 grams fat (1.8 grams saturated fat), 30 milligrams cholesterol, 245 milligrams sodium.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. The Menu Planner is also accessible at 7daymenuplanner.com. Check out Susan’s ebooks. “7-Day Menu Planner: Spring,” “7-Day Menu Planner: Mid-Winter Repasts” and “7-Day Menu Planner: The Holiday Season” are available at online retailers. And “7-Day Menu Planner for Dummies” is on shelves now.



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