Seven-day menu planner

 
 
 <span class="cutline_leadin">Pot roast soup</span>
Pot roast soup
7-Day Menu Planner / 7-Day Menu Planner

Shopping List

Sunday

Turkey breast to bake, fat-free chicken broth, golden raisins, coarse salt, cumin, pepper, canned pear halves, lemon, couscous, sliced almonds, fresh cilantro, butter, fresh green beans, dinner rolls, carrot cake.

Monday

Canned diced tomatoes with chiles, onion, bread, coarse salt, cooking spray, butter, parmesan cheese, fresh spinach, whole-grain rolls.

Tuesday

Boneless beef shoulder roast, onions, canned diced tomatoes with green peppers and onions, frozen shredded hash brown potatoes, lower-sodium beef broth, garlic, dried thyme, coarse salt, pepper, broccoli slaw, frozen peas, romaine, whole-grain bread, fresh pineapple.

Wednesday

Frozen lightly breaded chicken nuggets, frozen curly fries, fresh broccoli, bread sticks, banana pudding mix, 1 percent milk.

Thursday

Bread, cheese, canned tomato soup, salsa, reduced-fat sour cream, shredded cheddar cheese, baked tortilla chips, packaged green salad, fat-free chocolate ice cream.

Friday

Baking potatoes, canola oil, onion, green or red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper if desired, shredded Monterey Jack cheese, reduced-fat sour cream, salad greens, cornbread mix, plums.

Saturday

Flour, coarse salt, freshly ground pepper, tilapia (or flounder), butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.


Main dish

TILAPIA FILLETS WITH CAPERS AND ALMONDS

Preparation time: 10 minutes. Cooking time: less than 10 minutes.

3/4 cup flour

Coarse salt and freshly ground pepper to taste

11/2 pounds tilapia fillets (or flounder)

2 tablespoons butter, divided

2 teaspoons olive oil, divided

1/4 cup slivered almonds

1/4 cup capers, drained

1 lemon, sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour mixture, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 11/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 11/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately. Makes 4 servings.

Per serving: 334 calories, 38 grams protein, 15 grams fat, (9 percent calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 395 milligrams sodium, 2 grams fiber.


Main dish

POT ROAST SOUP

Preparation time: 15 minutes. Cooking time: 51/2 to 61/2 hours on high; 8 1/2 to 91/2 hours on low; standing time: 5 minutes.

1 (2 to 21/2 pound) boneless beef shoulder roast

2 cups onions, chopped

1 (141/2-ounce) can diced tomatoes with green peppers and onions, undrained

1 cup frozen shredded hash brown potatoes

1 cup lower-sodium beef broth

1 tablespoon minced garlic

1 teaspoon dried thyme leaves

1/4 teaspoon coarse salt

1/4 teaspoon pepper

2 cups broccoli slaw

1/2 cup frozen peas

Cut beef roast into 12 equal pieces. Place in 41/2 to 51/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and pepper. Cover and cook on high 5 to 6 hours, or on low 8 to 9 hours, until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes. Makes 6 servings.

Per serving: 277 calories, 36 grams protein, 6 grams fat, (20 calories from fat), 2.5 grams saturated fat, 20 grams carbohydrate, 98 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.


Main dish

SPICY BAKED POTATOES

Preparation time: 15 minutes. Cooking time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes.

4 (6- to 8-ounce) baking potatoes

1 teaspoon canola oil

1 medium onion, coarsely chopped

1 large green or red bell pepper, coarsely chopped

1 teaspoon minced garlic

1 (15- to 16-ounce) can chili beans in spicy sauce, undrained

1 tablespoon Worcestershire sauce

1/2 teaspoon minced pickled jalapeño pepper, if desired

1 cup shredded Monterey Jack cheese

Reduced-fat sour cream for garnish

Scrub and pierce potatoes with a fork. Microwave on high on triple-folded white paper towels for 6 minutes per pound (see note); wrap in fresh paper towels, then terry towel and let stand 5 minutes. Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans and sauce, Worcestershire sauce, and jalapeño pepper if desired. Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream. Note: Use paper towels to absorb moisture; wrap the potatoes in paper towels after baking for the same reason. The terry towel holds in the heat. Makes 4 servings.

Per serving: 367 calories, 15 grams protein, 10 grams fat, (25 percent calories from fat), 5.6 grams saturated fat, 54 grams carbohydrate, 25 milligrams cholesterol, 644 milligrams sodium, 9 grams fiber.


Universal UClick

SUNDAY (Family)

Prepare your own baked turkey breast for the family today. Alongside, pear-almond couscous is perfect. In a medium saucepan, combine 1 (14-ounce) can fat-free chicken broth, 1/4 cup golden raisins, 1/4 teaspoon coarse salt, 1/4 teaspoon cumin and 1/4 teaspoon pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained chopped pear halves, 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving. Add fresh green beans and dinner rolls to round out the meal. Buy a carrot cake for dessert. Plan ahead: Save enough turkey and cake for Monday.

MONDAY (Heat and Eat)

Use the leftover turkey for toasty tomatoes and turkey. Heat oven to 375 degrees. In a large bowl, combine 1 cup cooked (leftover) shredded turkey, 2 (141/2-ounce) cans diced undrained tomatoes with chiles, 1 small chopped onion, 21/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated parmesan cheese and bake 10 more minutes or until cheese begins to brown. Serve with a spinach salad and whole-grain rolls. Slice the leftover cake for dessert and skip the icing.

TUESDAY (Budget)

Pot roast soup (see recipe) is delicious and easy to make. Serve with a romaine salad and whole-grain bread. For dessert, fresh pineapple is all you need.

WEDNESDAY (Kids)

Kids can't eat enough lightly breaded chicken nuggets (frozen). Pair them with curly fries (frozen) and steamed fresh broccoli florets. Add bread sticks. For dessert, the kids will love banana pudding made with 1 percent milk. Tip: Look for nuggets lightly breaded with whole-grain (such as Perdue or another brand).

THURSDAY (Express)

We’re always in the mood for grilled cheese sandwiches, especially when we have them with taco soup. Prepare your favorite canned tomato soup; stir in some salsa and reduced-fat sour cream and top with any shredded cheddar cheese and baked tortilla chips. Add a packaged green salad. For dessert, fat-free chocolate ice cream is easy. Plan ahead: Save enough ice cream for Saturday.

FRIDAY (Meatless)

Serve these highly seasoned spicy baked potatoes (see recipe) in shallow bowls to catch the jam-packed flavors. Serve with a mixed greens salad and cornbread (from a mix). Plums are plum-good for dessert.

SATURDAY (Easy Entertaining)

Put tilapia fillets with capers and almonds (see recipe) in your favorites file like we did. Serve the fish with orzo to catch the sauce. Add fresh steamed carrots tossed with butter and minced parsley for a pretty plate. Sourdough rolls go in the breadbasket. For dessert, top leftover ice cream with crumbled meringue cookies from the bakery.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at www.7daymenuplanner.com. Read Susan's blog: http:www.makingthemenu.com.

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