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| 7-Day Meal Planner |
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| Plan your meals a week at a time, or pick and choose your favorites. Each weekly meal plan comes with a handy, printable shopping list. Bon appétit! |
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| For the week of March 7, 2010 |
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| Family Sunday |
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The family will enjoy the sweet-hot flavor of PORK ROAST WITH JEZEBEL SAUCE (see recipe) today. Alongside, ROASTED MASHED POTATOES are welcome. Bake 4 (about 2 pounds) potatoes; cut into chunks. Combine 1 cup 1 percent milk, 1 tablespoon butter, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large saucepan; cook over medium-low heat until warm. Remove from heat; add potatoes to pan and beat at medium speed with an electric mixer until smooth.
PORK ROAST WITH JEZEBEL SAUCE
Makes: 12 servings
Preparation time: less than 10 minutes
Cooking time: 35 minutes per pound
Standing time: 15 minutes
6 tablespoons each hot sauce and Worcestershire sauce
2 tablespoons each garlic salt and pepper
1 (3-pound) well-trimmed boneless pork loin
For the sauce:
1 (8- to 10-ounce) jar apple jelly
1 (8- to 10-ounce) jar apricot-pineapple preserves
2 tablespoons dry mustard
1 tablespoon pepper
1 1/2 tablespoons prepared horseradish
- Heat oven to 325 degrees.
- Mix together hot sauce and Worcestershire sauce; set aside.
- Combine garlic salt and pepper.
- Place pork in a roasting pan coated with cooking spray; brush with hot sauce mixture; sprinkle with garlic salt mixture.
- Bake 2 hours or until thickest portion registers 155 degrees; shield pork with foil for the last 30 minutes of cooking.
- Remove from oven and let stand 15 minutes (temperature will rise to 160 degrees).
Slice and serve with Jezebel sauce: Combine jelly, preserves, dry mustard, pepper and horseradish. Mix well.
(Adapted from “Southern Living” magazine.)
Per serving: 274 calories, 23 grams protein, 8 grams fat (26 percent calories from fat), 2.7 grams saturated fat, 28 grams carbohydrate, 63 milligrams cholesterol, 669 milligrams sodium, 1 gram fiber.
Add steamed fresh BRUSSELS SPROUTS tossed with a little butter and dried marjoram and MULTIGRAIN ROLLS. Dessert is BAKED APPLE POCKETS (see recipe).
BAKED APPLE POCKETS
Makes: 8 servings
Preparation time: 10 minutes
Cooking time: 15 to 20 minutes
1 (15-ounce) package refrigerated pie crusts
2 cups peeled, diced apples
1/4 cup sugar
1 tablespoon flour
1 1/2 teaspoons cinnamon
- Heat oven to 400 degrees.
- Unfold pie crusts and soften as directed on package.
- Press out fold lines; cut each crust into quarters, making 8 wedges.
- Combine apples, sugar, flour and cinnamon.
- Top half of each crust wedge with 1/3 cup apple mixture.
- Fold untopped sides of wedges over filling.
- With fork, press edges to seal.
- Place on cookie sheet.
- Cut several small slits in top of each to allow steam to escape.
- Bake 15 to 20 minutes or until light golden. Serve warm.
Per serving: 281 calories, 2 grams protein, 14 grams fat (44 percent calories from fat), 5.9 grams saturated fat, 37 grams carbohydrate, 10 milligrams cholesterol, 197 milligrams sodium, 1 gram fiber.
PLAN AHEAD: Save enough pork, potatoes and dessert for Monday. |
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| Heat and Eat Monday |
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| Make PORK SANDWICHES tonight on whole-wheat buns smeared with low-fat mayonnaise or grainy mustard. Add a beaten egg to the leftover potatoes, shape into patties, coat with flour, and pan-fry in a little vegetable oil until browned on both sides. Serve with steamed FRESH BROCCOLI. Warm the leftover BAKED APPLES for dessert. |
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| Meatless Tuesday |
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Pretend you're Italian and enjoy no-meat PASTA FAGIOLE.
- Prepare 12 ounces ditalini or other small pasta according to directions; drain.
- Meanwhile, heat 2 tablespoons olive oil in a large pot on medium.
- Add 1 clove minced garlic, 2 large chopped green bell peppers, 1 medium chopped onion and 1 cup chopped celery.
- Cook 10 minutes or until softened.
- Add 1 (16-ounce) can tomato puree with 1 can water and salt and pepper to taste.
- Cook on low 30 minutes; add 1 (19-ounce) can rinsed and drained cannellini beans.
Mix well and serve with a LETTUCE AND TOMATO SALAD and GARLIC BREAD. Scoop fat-free VANILLA ICE CREAM for dessert.
PLAN AHEAD: Save enough ice cream for Thursday and Friday. |
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| Express Wednesday |
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| We tried one of the Chicken Helper® Oven Favorites (the one with scalloped potatoes). It's a quick meal (you add the chicken) and can be improved in your own kitchen. Reduce the 2 tablespoons butter to 1 tablespoon and skip the cheese sauce on chicken entirely (it's too salty). Add a packaged GREEN SALAD and CRUSTY BREAD. For dessert, KIWIFRUIT is simple. |
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| Budget Thursday |
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Make this economical VEGETABLE CLAM CHOWDER tonight.
- Prepare 1 cup elbow macaroni according to directions; drain.
- Rinse with cold water until cool; drain.
- Combine 2 1/2 cups (of 3 cups total) 1 percent milk, 1 (16-ounce) package frozen mixed vegetables (thawed and drained), 1/2 teaspoon each dried thyme and paprika, and the cooked pasta in a 2-quart saucepan.
- Cook over medium heat until bubbles form around edge of the milk. In a separate bowl, stir 1/2 cup milk and 1 1/2 teaspoons cornstarch together until cornstarch dissolves.
- Stir mixture into soup and heat to simmering.
- Add 1 (6-ounce) can drained clams and simmer, stirring frequently, for 3 minutes.
- Add salt and pepper to taste.
Serve with deli COLESLAW and CRACKERS. Top leftover ICE CREAM with canned crushed PINEAPPLE for dessert. |
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| Kids' Friday |
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Call it ZIPPY ZITI WITH PEAS AND CARROTS, and then call the kids to supper.
- Prepare 8 ounces ziti pasta according to directions; prepare 1 (10-ounce) package frozen peas and carrots according to directions.
- Meanwhile, heat 2 tablespoons vegetable oil in medium saucepan.
- Stir in 1/2 teaspoon Italian seasoning, 1/2 cup 1 percent milk and 4 ounces 50 percent light cheddar cheese.
- Cook over medium heat until thickened.
- Stir in cooked vegetables and heat.
- Place pasta in a large heated serving bowl, pour sauce over and toss to coat.
Serve with a CHOPPED LETTUCE SALAD and BREAD STICKS. Make a PEACH SMOOTHIE for dessert. Combine 2 cups peaches, 1/2 cup 1 percent milk, 1 cup leftover ice cream and 1 tablespoon fresh lemon juice; blend until smooth, and slurp. |
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| Entertaining Saturday |
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Invite guests for BARBECUED ORIENTAL FLANK STEAK, a favorite of Terry Shannon of Gold Beach, Ore. (see recipe). Serve with RICE and SUGAR SNAP PEAS. Add a SPINACH SALAD with red onion rings.
BARBECUED ORIENTAL FLANK STEAK
Makes: 4 servings
Preparation time: 10 minutes
Marinating time: 8 hours
Cooking time: less than 20 minutes
1 pound well-trimmed flank steak
1/4 cup sherry or apple juice
1/4 cup each reduced-sodium soy sauce and honey
2 tablespoons white vinegar
1 tablespoon minced peeled gingerroot
1 teaspoon dark sesame oil
2 cloves crushed garlic
- In a resealable plastic bag, combine steak, sherry or juice, soy sauce, honey, white vinegar, gingerroot, oil and garlic; marinate in refrigerator 8 hours, turning occasionally.
- Remove steak from bag; reserve marinade.
- Place on broiler pan coated with cooking spray and cook 8 minutes per side, basting frequently with reserved marinade.
- Boil remaining marinade over medium heat for 1 minute.
- Carve steak diagonally across grain into thin slices.
- Serve with warm marinade.
(Adapted from “Cooking Light®” magazine.)
Per serving: 266 calories, 23 grams protein, 9 grams fat (32 percent calories from fat), 3.7 grams saturated fat, 19 grams carbohydrate, 54 milligrams cholesterol, 460 milligrams sodium, no fiber.
For dessert, make BLUEBERRIES WITH LEMON CREAM.
- In a medium bowl, using a fork, break up 4 ounces reduced-fat cream cheese (Neuchâtel).
- Drain any liquid from 3/4 cup low-fat vanilla yogurt and add to cheese along with 1 teaspoon honey.
- Using an electric mixer, beat at high speed until light and creamy.
- Stir in 2 teaspoons freshly grated lemon zest.
- Layer lemon cream and 2 cups blueberries into 4 stemmed dessert glasses.
(Adapted from “Eating Well®” magazine.) |
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