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Shopping List

Sunday

Boneless corned-beef brisket with seasoning packet, garlic, black peppercorns, baby carrots, parsnips, savoy cabbage, olive oil, coarse salt, ground black pepper, shallot, reduced-fat sour cream, Dijon mustard, lemon, fresh dill, honey, fresh parsley, butter, potatoes, rye bread, fresh pineapple, shredded coconut.

Monday

Spicy hot mustard, dill pickles, deli German potato salad, deli coleslaw, lime sherbet.

Tuesday

Cherry tomatoes, extra-virgin olive oil, coarse salt, goat cheese, rigatoni pasta, fresh basil, pepper, salad greens, garlic bread.

Wednesday

Deli soup of the day, deli turkey-and-Swiss sandwiches, packaged green salad, deli brownies.

Thursday

Cornbread mix, cooking spray, lean ground beef, packaged less-sodium taco seasoning mix, 50 percent reduced-fat cheddar cheese, salsa, light sour cream, carrot salad, apples, peanut butter.

Friday

Onion, celery, carrots, garlic, green bell pepper, canned no-salt-added diced tomatoes, canned chopped green chiles, red wine vinegar or dry red wine, canned no-salt-added or regular canned black-eyed peas (such as Eden), reduced-fat sour cream, brown rice, lettuce, tomatoes, eggs, whole-grain rolls, fat-free vanilla ice cream.

Saturday

Frozen boneless, skinless chicken breast tenders, canned condensed less-sodium, less-fat cream of mushroom soup, reduced-fat sour cream, packaged sliced crimini mushrooms, packaged onion soup mix, no-yolk noodles, Boston lettuce, whole-grain rolls, light whipped cream.


Main dish

CHICKEN STROGANOFF

Preparation time: less than 10 minutes. Cooking time: 6 hours on low.

1 pound frozen (slightly thawed), boneless, skinless chicken breast tenders, cut into 3/4-inch pieces

1 (103/4-ounce) can condensed less-sodium, less-fat cream of mushroom soup

1 (16-ounce) container reduced-fat sour cream

2 (8-ounce) packages sliced baby crimini mushrooms

1 (1-ounce) package onion soup mix

Place chicken in a 4-quart or larger slow cooker. In a large bowl, combine soup, sour cream, mushrooms and soup mix; mix well. Spoon over chicken. Cook on low for 6 hours. Stir and serve. Makes 6 servings.

Per serving: 259 calories, 23 grams protein, 13 grams fat (43 percent calories from fat), 6.6 grams saturated fat, 14 grams carbohydrate, 88 milligrams cholesterol, 591 milligrams sodium, 1 gram fiber. Dietary exchanges: 1 starch, 3 lean meat, 1/2 fat.


Main dish

CORNED-BEEF BRISKET WITH ROASTED VEGETABLES

Preparation time: 25 minutes. Cooking time: 3 hours to 3 hours 40 minutes.

31/2 to 4 pounds boneless corned beef brisket with seasoning packet

6 cloves garlic

2 teaspoons black peppercorns

2 cups water

1 pound baby carrots, halved crosswise

1 pound parsnips, cut into 21/2-by-1/2-inch pieces

1 pound savoy cabbage, cut into wedges

2 tablespoons olive oil

1/8 teaspoon coarse salt

1/2 teaspoon ground black pepper

Position oven racks in upper and lower thirds of oven. Heat oven to 350 degrees. Place brisket in roasting pan; sprinkle contents of seasoning packet, garlic and peppercorns around brisket. Add water; cover tightly with foil. Bake in upper third of oven 3 to 3 1/2 hours or until fork-tender. Meanwhile, place carrots, parsnips and cabbage on rimmed baking sheet. Drizzle with oil and toss gently to coat. Season with salt and pepper. Cover with foil. Roast in lower third of oven along with brisket for 55 minutes. Uncover; continue roasting 10 to 15 minutes or until vegetables are tender and begin to brown. Remove brisket and vegetables from oven. Carve brisket diagonally across grain into thin slices. Serve with vegetables. Makes 8 servings. Note: This recipe is not for those who follow a restricted-sodium diet. Roast beef would be a lower-sodium choice.

Per serving: 467 calories, 28 grams protein, 31 grams fat (59 percent calories from fat), 9.5 grams saturated fat, 20 grams carbohydrate, 139 milligrams cholesterol, 1,698 milligrams sodium (see Note), 6 grams fiber. Dietary exchanges: 1 starch, 1 vegetable, 3 lean meat, 4 fat.


Main dish

BLACK-EYED PEA AND VEGETABLE STEW

Preparation time: 15 minutes. Cooking time: less than 20 minutes.

1 large onion, chopped

3 ribs celery, thinly sliced

3 medium carrots, halved lengthwise and thinly sliced

2 teaspoons garlic, minced

1 medium green bell pepper, chopped

1 to 2 tablespoons water

2 (14 1/2-ounce) cans no-salt-added diced tomatoes, undrained

2 tablespoons chopped green chiles

1/4 cup red wine vinegar or dry red wine

2 (15-ounce) cans no-salt-added or regular black-eyed peas (such as Eden), rinsed

Reduced-fat sour cream for garnish

Combine the onion, celery, carrots, garlic and bell pepper with water in a large microwave-safe bowl; microwave on high for 10 minutes or until softened; drain. Add tomatoes with juice, green chiles and vinegar and mix well; microwave on high 3 minutes. Add peas; microwave on high 5 minutes or until hot. Garnish with sour cream. Note: Thin with water or broth if desired. Makes 4 servings.

Per serving: 246 calories, 13 grams protein, 1 gram fat (6 percent calories from fat), no saturated fat, 47 grams carbohydrate, no cholesterol, 156 milligrams sodium, 11 grams fiber. Dietary exchanges: 2 starch, 4 vegetable, 1/2 lean meat.


Universal UClick

SUNDAY (Family)

Celebrate St. Patrick’s Day early with corned-beef brisket with roasted vegetables (see recipe). Serve it with lemon mustard sauce. Heat 1 tablespoon olive oil in small saucepan on medium. Add 2 tablespoons finely chopped shallot; cook and stir about 2 minutes or until tender. Remove from heat; cool 1 minute. Stir in 2/3 cup reduced-fat sour cream, 1/3 cup Dijon mustard, 1 tablespoon lemon juice, 1 tablespoon chopped fresh dill and 1 teaspoon honey. Season to taste with coarse salt and pepper. Serve with parsley-buttered potatoes and rye bread. For dessert, keep it light with fresh pineapple topped with toasted coconut. Plan ahead: Save enough corned beef and bread for Monday.

MONDAY (Heat and Eat)

Really celebrate St. Patrick's Day with corned-beef sandwiches on rye bread using Sunday’s leftovers. Slather the bread with spicy hot mustard. Don’t forget the dill pickles. Add deli German potato salad on the side, along with deli coleslaw. Continue the green theme with lime sherbet for dessert. Plan ahead: Save enough sherbet for Tuesday. Roast tomatoes for Tuesday.

TUESDAY (Meatless)

Enjoy a delicious no-meat dinner with rigatoni and slow-roasted tomatoes and goat cheese. Heat oven to 250 degrees and line a large rimmed baking sheet with parchment paper or nonstick foil. Place 1 pound (halved) cherry tomatoes, cut-side up, on baking sheet. Drizzle with 11/2 teaspoons extra-virgin olive oil and sprinkle with coarse salt. Roast 2 hours or until tomatoes are dried around edges but somewhat moist. Meanwhile, crumble 3 ounces goat cheese into large chunks and refrigerate until ready to serve. Cook 8 ounces rigatoni pasta according to directions. Remove 1/2 cup cooking liquid; set aside. Drain pasta well and return pasta to pot. Add roasted tomatoes, goat cheese, 1 bunch torn basil leaves, reserved cooking liquid and 1 teaspoon extra-virgin olive oil. Toss to coat; season to taste with coarse salt and pepper. Serve immediately. Add a mixed-greens salad and garlic bread. Scoop the leftover sherbet for dessert.

WEDNESDAY (Express)

Check the deli for the soup of the day. While you're there, pick up turkey-and-Swiss sandwiches. Add a packaged green salad. A stop at the bakery for brownies will win many hearts at home. Plan ahead: Buy enough brownies for Saturday.

THURSDAY (Kids)

No kid can resist taco cornbread pizza. Heat oven to 400 degrees. Prepare 1 (8.5-ounce) package cornbread mix as directed. Spread batter on a 12-inch pizza pan coated with cooking spray. Bake 8 to 10 minutes or until lightly browned. Meanwhile, cook 1 pound lean ground beef for 6 minutes or until no longer pink; drain well. Add 1 (1.25-ounce) package less-sodium taco seasoning mix and prepare according to directions. Sprinkle cornbread crust with 1/2 cup 50 percent reduced-fat cheddar cheese, the meat mixture and then another 1/2 cup cheese. Bake 4 to 5 minutes or until cheese is melted. Garnish with salsa and light sour cream. Add a carrot salad. For dessert, smear apple slices with peanut butter.

FRIDAY (Budget)

When you prepare black-eyed pea and vegetable stew (see recipe), you can save money and have a bowl full of flavor at the same time. Serve the economical stew over brown rice. Add a lettuce and tomato salad with hard-cooked egg wedges and whole-grain rolls. For dessert, fat-free vanilla ice cream. Plan ahead: Save enough ice cream for Saturday.

SATURDAY (Easy Entertaining)

Put chicken stroganoff (see recipe) on your favorites list. Serve it over no-yolk noodles. Add a Boston lettuce salad and whole-grain rolls. For dessert, warm leftover brownies and crumble over leftover ice cream. Garnish with light whipped cream.

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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