Advertisement UExpress LIFE PARENTING HOME PETS HEALTH ASTROLOGY ODDITIES A-Z SEARCH 7 Day Menu Planner by Susan Nicholson Latest About Archives HEALTH 7 Day Menu Planner for November 28, 2021 by Susan Nicholson 7 DAY MENU PLANNER | NOVEMBER 28TH, 2021 SUNDAY: Family Family day is a perfect time to serve your own ROAST CHICKEN. Serve the bird with BROWN RICE, GRAVY, STEAMED BROCCOLI and WHOLE-GRAIN BREAD. For dessert, present STRAWBERRY ICE CREAM in pretty dessert dishes. Plan Save enough chicken and ice cream for Monday and cook enough rice for Monday and Wednesday. Shopping List chicken to roast, brown rice, gravy, broccoli, whole-grain bread, strawberry ice cream. MONDAY: Heat and Eat Take advantage of the leftover chicken and rice when you prepare SPICY THAI CHICKEN SALAD. In a large bowl, combine 2 cups chopped cooked chicken, 3 cups cooked brown rice, 6 cups coleslaw mix and 1/4 cup chopped cilantro. In medium bowl, whisk together 1 1/4 cups Thai peanut sauce (bottled), 1/4 cup canola oil and 1/4 cup water. Add to rice mixture and toss to coat. Garnish with 1/2 cup coarsely chopped dry roasted peanuts and serve. Serve with ONION SOUP and BREAD STICKS. Scoop the leftover ICE CREAM for dessert. Shopping List coleslaw mix, cilantro, bottled Thai peanut sauce, canola oil, dry roasted peanuts, onion soup, bread sticks. TUESDAY: Budget PORK GOULASH is easy on the budget and easy on the cook! Serve with WHOLE-GRAIN NOODLES, MIXED GREENS and WHOLE-GRAIN ROLLS. Enjoy FRESH PINEAPPLE CHUNKS for a light dessert. Shopping List boneless pork shoulder or loin, canned fire-roasted diced tomatoes, beef-onion soup mix, paprika, garlic, caraway seeds, reduced-fat sour cream, fresh dill, whole-grain noodles, mixed greens, whole-grain rolls, fresh pineapple. PORK GOULASH Servings: makes 8 servings Prep time: about 10 minutes Cook time: 6 to 8 hours 2 pounds well-trimmed boneless pork shoulder or loin, cut into bite-size chunks 1 (14.5-ounce) can fire-roasted diced tomatoes, with liquid 1 (1.1-ounce) packet beef-onion soup mix 2 tablespoons paprika 2 teaspoons minced garlic 1 cup reduced-fat sour cream 1/4 cup chopped fresh dill In a 4-quart or larger slow cooker, place pork. Add tomatoes, soup mix, paprika, garlic and caraway seeds. Cover and cook on low 7 to 8 hours or until pork is tender. Stir in sour cream and top each serving with dill. Per serving: 243 calories, 27 grams protein, 10 grams fat (38% calories from fat), 4.3 grams saturated fat, 9 grams carbohydrate, 88 milligrams cholesterol, 509 milligrams sodium, 2 grams fiber. WEDNESDAY: Kids Kids will love helping prepare DIEGO’S MEATBALL MOUNTAIN RANGE, inspired by the cousin of Dora the Explorer. Add a CHOPPED LETTUCE salad and SOFT ROLLS. For dessert, instant CHOCOLATE PUDDING made with 1% milk will continue their cooking lesson. Shopping List cooking spray, egg, onion, dry breadcrumbs, Parmesan cheese, Italian seasoning, coarse salt, 95% lean ground beef, meatless pasta sauce, whole-grain spaghetti, fresh broccoli, lettuce, soft rolls, instant chocolate pudding, 1% milk. DIEGO’S MEATBALL MOUNTAIN RANGE Servings: makes 6 servings Prep time: 20 minutes Cook time: less than 25 minutes, plus pasta 1 egg, lightly beaten 3 tablespoons finely chopped onion 2 tablespoons dry breadcrumbs 1 tablespoon plus 1/4 cup freshly grated Parmesan cheese, divided 1/2 teaspoon Italian seasoning 1/4 teaspoon coarse salt 1/2 cup cooked brown rice 3/4 pound 95% lean ground beef 2 1/2 cups meatless pasta sauce 8 ounces whole-grain spaghetti 1 to 2 cups large fresh broccoli florets, cooked Heat oven to 350 degrees. Coat a 2 1/2-quart rectangular baking dish with cooking spray. In a large bowl, combine egg, onion, breadcrumbs, 1 tablespoon Parmesan, Italian seasoning and salt. Add rice and beef; mix well. On a piece of waxed paper, flatten meat mixture into a 1-inch-thick square. Cut the square into a grid to make 20 equal pieces. (Kids can help here:) Roll each piece into a meatball. Arrange in prepared dish and bake about 15 minutes, or until internal temperature reaches 165 degrees. Meanwhile, in a large saucepan, heat pasta sauce on low. Transfer cooked meatballs to sauce and wipe out baking dish. Cook spaghetti according to directions; drain. Transfer spaghetti to baking dish. Add about 1/2 cup sauce without meatballs; toss to coat. Arrange remaining sauce and the meatballs on spaghetti in center of dish. (Kids can help here:) Arrange broccoli around edge to look like trees. Loosely cover with nonstick foil and bake 5 minutes. Top with remaining cheese and serve. NOTE: Cut broccoli into smaller pieces before serving. (Adapted from "Dora & Diego: Let’s Cook," Wiley.) Per serving: 325 calories, 22 grams protein, 7 grams fat (18% calories from fat), 2.1 grams saturated fat, 44 grams carbohydrate, 66 milligrams cholesterol, 449 milligrams sodium, 7 grams fiber. THURSDAY: Express Heat the leftover GOULASH and spoon it over COUSCOUS. Add a packaged GREEN SALAD and WHOLE-GRAIN BREAD. For a light dessert, try KIWIS. Shopping List couscous, packaged green salad, whole-grain bread, kiwis. FRIDAY: Meatless PENNE WITH BEAN SAUCE is a no-fuss, no-meat entree. Cook a 10-ounce package of frozen chopped spinach. Stir in 1 (16-ounce) can rinsed reduced-sodium cannellini beans and 2 cups no-salt-added or regular marinara sauce. Heat through and stir into any cooked pasta. Serve with a LETTUCE WEDGE and GARLIC BREAD. Munch on OATMEAL COOKIES for dessert. Shopping List frozen chopped spinach, canned reduced-sodium cannellini beans, no-salt added or regular marinara sauce, any pasta, lettuce, garlic bread, oatmeal cookies. SATURDAY: Easy Entertaining Invite guests for LEMON-HERB ROASTED COD WITH CRISPY GARLIC POTATOES. Serve with STEAMED GREEN BEANS, an ARUGULA SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert. Shopping List extra-virgin olive oil, russet potatoes, garlic, coarse salt, pepper, skinless cod fillets, unsalted butter, fresh thyme, lemon, green beans, arugula, baguette, fruit tarts. LEMON-HERB ROASTED COD WITH CRISPY GARLIC POTATOES Servings: makes 4 servings Prep time: 15 minutes Cook time: about 30 minutes 3 tablespoons extra-virgin olive oil, divided 1 1/2 pounds russet potatoes, unpeeled, sliced into 1/4-inch rounds 3 cloves garlic, minced 3/4 teaspoon coarse salt, divided 1/2 teaspoon pepper, divided 4 (6-to 8-ounce) skinless cod fillets, 1 inch thick 3 tablespoons unsalted butter, cut into 1/4-inch pieces 4 sprigs fresh thyme 4 thin lemon slices Adjust oven rack to lower-middle position and heat oven to 425 degrees. Brush rimmed baking sheet with 1 tablespoon oil. In a large bowl, combine potatoes, garlic, remaining oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Cover; microwave on high (100% power) 12 to 14 minutes or until potatoes are just tender. Stack potatoes in a shingle pattern in 4 rectangular piles that measure roughly 4 by 6 inches on prepared sheet. Pat cod dry with paper towels, sprinkle with remaining salt and pepper and lay 1 fillet, skinned side down, on each potato pile. Place butter, thyme sprig and 1 lemon slice on top. Roast 15 to 18 minutes or until fish flakes apart when gently prodded with paring knife and internal temperature is 135 degrees. Slide spatula underneath potatoes and cod to gently transfer to individual plates and serve. (Adapted from "One-Hour Comfort," American’s Test Kitchen.) Per serving: 411 calories, 34 grams protein, 17 grams fat (37% calories from fat), 6.6 grams saturated fat, 31 grams carbohydrate, 96 milligrams cholesterol, 464 milligrams sodium, 4 grams fiber. VIEW COMMENTS HEALTH 7 Day Menu Planner for November 21, 2021 by Susan Nicholson 7 DAY MENU PLANNER | NOVEMBER 21ST, 2021 SUNDAY: Family Make family day special with your own ROAST LAMB. Serve it with COUSCOUS AND RAISINS (toss in some raisins when you’re boiling the water for the couscous) and these BAKED ARTICHOKES: Heat oven to 375 degrees. Coat a pie plate with cooking spray. Drain, quarter and pat dry quartered artichokes from 2 (14-ounce) cans. Place in plate; sprinkle with 1 tablespoon lemon juice. In small bowl, combine 3 tablespoons chopped walnuts, 2 tablespoons Parmesan cheese, 1 teaspoon Italian seasoning, 1 clove minced garlic and 1 teaspoon olive oil. Sprinkle mixture over artichokes. Bake 15 minutes or until golden. READ MORE HEALTH 7 Day Menu Planner for November 14, 2021 by Susan Nicholson 7 DAY MENU PLANNER | NOVEMBER 14TH, 2021 SUNDAY: Family There's nothing like a pot roast for family day, and this SOUTHWEST BEEF POT ROAST will be enjoyed by all. Serve it with BROWN RICE, a ROMAINE SALAD and WHOLE-GRAIN BREAD. Buy a LEMON PIE for dessert. Plan Save enough pot roast and pie for Tuesday. 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