Susan Nicholson is an Atlanta-based cookbook author and registered dietician. She can be reached by email at menuplanner@mindspring.com. Look for Susan's new book, "The 7-Day Menu Planner for Dummies," in bookstores. The Menu Planner is also accessible at www.7daymenuplanner.com. Read Susan's blog at www.makingthemenu.com.
SUNDAY (Family) — BEEF WITH MUSHROOMS AND RED WINE GRAVY (see recipe) will become a favorite at your house just as it has at ours. Serve it over NO-YOLK NOODLES garnished with chopped fresh parsley. Add FRESH BROCCOLI and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.
PLAN AHEAD: Save enough pie for Monday.
MONDAY (Express) — For a good, quick meal, serve SPAGHETTI AND MEAT SAUCE tonight. Cook 12 ounces whole-grain spaghetti according to directions; drain. Meanwhile, in a large nonstick skillet, cook 1 pound lean ground beef 6 minutes or until no longer pink; stir in 1 teaspoon Italian seasoning. Combine cooked beef with 1 (24- to 26-ounce) jar any red, no-meat pasta sauce. Bring to a boil over medium heat; reduce heat to low and simmer 8 to 10 minutes. Spoon sauce over spaghetti and top with freshly grated parmesan cheese.
Add a packaged ITALIAN SALAD and GARLIC BREAD. Bring out the leftover PIE for dessert.
TUESDAY (Kids) — Compliment Mom on her own exceptional homemade PIZZA — a meal that will make the kids happy. Munch on CELERY STICKS stuffed with lower-fat cream cheese on the side. For dessert, halve KIWIFRUIT and scoop out the fruit with a spoon.
WEDNESDAY (Budget) — MEATBALL AND VEGETABLE SOUP WITH PASTA (see recipe) is colorful and easy to prepare. Serve it with a RED-TIP LETTUCE SALAD and CORNBREAD (from a mix) on the side. PINEAPPLE CHUNKS make a good dessert.
PLAN AHEAD: Save enough soup for Thursday.
THURSDAY (Heat and Eat) — You'll like having leftover SOUP tonight as the flavors have blended to make it taste even better. Accompany the soup with a SPINACH AND GRAPE TOMATO SALAD and CRUSTY ROLLS. For dessert, dip into fat-free VANILLA ICE CREAM.
PLAN AHEAD: Save enough ice cream for Saturday.
FRIDAY (Meatless) — EGG SALAD SANDWICHES have always been one of my favorites, especially when they are on whole-grain toast with lettuce and tomatoes. Make your own egg salad or buy it from the deli. Add a PICKLE or two and OLIVES on the side. Serve with BAKED CHIPS. CHOCOLATE PUDDING made with 1 percent milk and topped with light whipped cream is a good dessert.
SATURDAY (Easy Entertaining) — Serve your own GRILLED GROUPER with this MANGO SALSA to your guests tonight. Combine 1 cup each peeled and diced mango and papaya, 1 tablespoon each minced green onions and fresh jalapeno pepper, 2 tablespoons fresh lime juice and 1 tablespoon honey. Mix well and let stand at room temperature for 20 minutes.
Alongside, add ORZO tossed with freshly grated parmesan cheese and GLAZED BABY CARROTS (see recipe). For dessert, top the leftover ICE CREAM with RASPBERRIES and light whipped cream.
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RECIPES
BEEF WITH MUSHROOMS AND RED WINE GRAVY (Sunday)
Makes 6 servings
Preparation time: 10 minutes
Cooking time: 8 to 10 hours on low; 4 to 5 hours on high
1 1/2 pounds beef stew meat, well-trimmed and cut into 1-inch cubes
2 medium onions, cut into 1/2-inch wedges
1 (8-ounce) package fresh sliced crimini mushrooms
1 (1.1-ounce) envelope beefy onion soup mix
3 tablespoons cornstarch
Coarse salt and pepper to taste
1 cup dry red wine
1/2 cup 50 percent lower-sodium beef broth
Place beef, onions and mushrooms in a 4-quart or larger slow cooker. Add dry soup mix. Sprinkle with cornstarch and salt and pepper to taste. Pour wine and broth over all. Cover and cook on low 8 to 10 hours or high 4 to 5 hours. Stir well before serving.
Per serving: 234 calories, 24 grams protein, 8 grams fat (32 percent calories from fat), 3.1 grams saturated fat, 12 grams carbohydrate, 71 milligrams cholesterol, 405 milligrams sodium, 1 gram fiber.
MEATBALL AND VEGETABLE SOUP WITH PASTA (Wednesday)
Makes 8 servings
Preparation time: 10 minutes
Cooking time: about 10 minutes, plus pasta
3 (14-ounce) cans 50 percent lower-sodium beef broth
1 (15-ounce) can cannellini beans, rinsed
1 (14.5-ounce) can diced tomatoes with basil, garlic and oregano, undrained
1 (12- to 16-ounce) package frozen cooked meatballs, thawed
1 (10-ounce) package frozen mixed vegetables
1 cup small pasta (such as elbow macaroni or small shells)
Snipped fresh parsley for garnish
In a Dutch oven combine broth, beans, tomatoes and juice, meatballs and vegetables. Bring to boil; stir in pasta. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until pasta is tender. Ladle into bowls; garnish with parley. (Adapted from “Better Homes and Gardens: The Ultimate Soups & Stews Book,” Jan Miller, editor; Houghton Mifflin Harcourt, 2013.)
Per serving: 266 calories, 13 grams protein, 11 grams fat (36 percent calories from fat), 4.6 grams saturated fat, 29 grams carbohydrate, 20 milligrams cholesterol, 935 milligrams sodium, 5 grams fiber.
GLAZED BABY CARROTS (Saturday)
Makes 6 servings
Preparation time: 5 minutes
Cooking time: 8 to 10 minutes
1 (16-ounce) package baby carrots
1 tablespoon butter
1 tablespoon dark brown sugar, packed
1/8 teaspoon ground cinnamon
1/8 teaspoon coarse salt
Cook carrots in boiling water 8 to 10 minutes or until tender; drain and return to pot. Immediately add butter, sugar, cinnamon and salt; stir to coat carrots evenly.
Per serving: 55 calories, 1 gram protein, 2 grams fat (36 percent calories from fat), 1.3 grams saturated fat, 9 grams carbohydrate, 5 milligrams cholesterol, 93 milligrams sodium, 1 gram fiber.
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