To accompany the pork, add roasted red potatoes, petite green peas (frozen) and whole-grain rolls. For dessert, slice Pound Cake and top with blueberries.
PLAN AHEAD: Save one pork tenderloin and enough cake for Monday.
MONDAY (Heat and Eat)
Use the leftover pork for a smoky-flavored Pork Chili: Heat 1 teaspoon canola oil in a Dutch oven on medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 Tablespoons chili powder; cook 1 minute. Chop and add the leftover pork tenderloin; cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can white hominy (rinsed), 1 (14 1/2-ounce) can no-salt-added diced tomatoes (with liquid) and 1 Tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to a boil. Reduce heat to low and cook 10 minutes, stirring occasionally.
Serve with coleslaw and cornbread (from mix). Slice the leftover cake for dessert.
TIP: If chipotle chiles in adobo sauce are not available, use 1/4 teaspoon cayenne pepper and a dash of liquid smoke.
TUESDAY (Budget)
Some would say “cheap,” but we say “frugal” when we save money with dishes like Spicy Szechuan Beef and Vegetables (see recipe). Serve the combo with crusty rolls. Look into the future with Fortune Cookies for dessert.
WEDNESDAY (Express)
Make it Soup and Sandwich Night. Buy or make Minestrone Soup for a quick meal. The deli will have Turkey Sandwiches on whole-grain bread, and you can add a packaged green salad. Scoop Chocolate Ice Cream for dessert.
PLAN AHEAD: Save enough ice cream for Friday.
THURSDAY (Meatless)
We’re always in the mood for a no-meat lasagna, and this Zucchini Lasagna (see recipe) didn’t disappoint us. Serve it with mixed greens and Italian Bread. For dessert, sprinkle sliced peaches with nutmeg.
FRIDAY (Kids)
You’ll hit a home run with Bat Boys on the menu. Spread a thin round of deli-sliced ham with low-fat mayonnaise and sprinkle with any shredded cheese. Place a sesame breadstick or pretzel rod on one edge and roll tightly. Add oven fries (from frozen) and carrot salad alongside. For dessert, top leftover ice cream with marshmallow topping.
SATURDAY (Easy Entertaining)
Our guests were impressed with the flavor of Crispy Lemon Garlic Butter Chicken (see recipe), and I was impressed with how easy it was to prepare. Serve it with mashed potatoes to catch the juices. On the side, add a Romaine Salad and whole-grain rolls. Raspberry Sorbet with Chocolate Wafers is a simple dessert.
SPICY SZECHUAN BEEF AND VEGETABLES (Tuesday)
Servings: makes 4 servings
Preparation time: 10 minutes
Cooking time: about 20 minutes, plus rice
3 cups hot cooked quick-cooking rice
1/2 pound extra-lean ground beef
1 (16-ounce) package frozen mixed broccoli, carrots and water chestnuts (or another blend)
1 cup fresh trimmed snow peas
1/2 cup Szechuan spicy stir-fry sauce or another flavor
2 Tablespoons chopped dry-roasted peanuts
Cook rice according to directions. Meanwhile, in a large skillet or wok, cook ground beef over medium-high heat 4 minutes or until it is no longer pink; remove from skillet and drain well on paper towels. In same skillet, add frozen vegetables, peas and stir-fry sauce; mix well. Reduce heat to medium; cover and cook, stirring occasionally, 7 to 10 minutes or until vegetables are softened. Return beef to skillet; mix well. Cook until heated through. Serve over rice. Top with peanuts.
Per serving: 362 calories, 19 grams protein, 8 grams fat (20% calories from fat), 1.8 grams saturated fat, 51 grams carbohydrate, 31 milligrams cholesterol, 528 milligrams sodium, 5 grams fiber.
Carb count: 3.5.
ZUCCHINI LASAGNA (Thursday)
Servings: makes 6 servings
Preparation time: 20 minutes
Cooking time: 45 minutes; standing time: 15 minutes
3 cups (or one 26-ounce jar) no-salt-added or regular red pasta sauce
1 large zucchini, halved lengthwise and thinly sliced
1 teaspoon dried basil
12 uncooked no-boil lasagna noodles
1 cup reduced-fat ricotta or small-curd cottage cheese
1/4 cup freshly grated Parmesan cheese
1/2 teaspoon dried oregano
1 1/2 cups shredded part-skim mozzarella cheese
Heat oven to 350 degrees. Mix pasta sauce, zucchini and basil. Spread one-third of mixture in a 7x11-inch baking dish; top with half the noodles. Mix ricotta, Parmesan and oregano; spread over noodles in dish. Spread with one-third of the pasta sauce mixture. Top with remaining noodles and sauce mixture. Sprinkle with mozzarella cheese. Bake, uncovered, 45 minutes or until hot and bubbly. Let stand 15 minutes. Cut into wedges.
Per serving: 356 calories, 19 grams protein, 12 grams fat (31% calories from fat), 4.9 grams saturated fat, 42 grams carbohydrate, 31 milligrams cholesterol, 566 milligrams sodium, 4 grams fiber.
Carb count: 3.
CRISPY LEMON GARLIC BUTTER CHICKEN (Saturday)
Servings: makes 5 servings
Preparation time: 10 minutes
Cooking time: 45 to 50 minutes
For lemon garlic butter:
5 Tablespoons unsalted butter, softened
2 teaspoons finely grated garlic
2 teaspoons finely minced parsley
1/2 teaspoon coarse salt
1/4 teaspoon pepper
1 Tablespoon lemon zest (from 1 large or 2 medium lemons)
For chicken:
5 (8-ounce) bone-in skin-on chicken thighs
1 Tablespoon olive oil
1/2 teaspoon coarse salt
1/4 teaspoon pepper
1/4 cup dry white wine or unsalted chicken broth
1 lemon, cut into 8 wedges
3 Tablespoons fresh lemon juice
Heat oven to 400 degrees. Mix all the lemon garlic butter ingredients together in a bowl. Loosen chicken skin to create a pocket. Smear about 3/4 of the butter under the skin, then smear the rest of the butter on underside of thigh. Place chicken in a 9x13 inch roasting pan, skin side up. Rub skin with olive oil and sprinkle evenly with salt and pepper. Pour wine or broth around the chicken, then scatter the lemon wedges in pan. Bake 45 to 50 minutes or until skin is golden and crispy. Transfer chicken to a serving platter and let it rest for 5 minutes. Meanwhile, stir the lemon juice into the pan juices. Pour the sauce into a sauce boat for serving or around the chicken on the platter; serve.
Per serving: 431 calories, 30 grams protein, 34 grams fat (70% calories from fat), 13.1 grams saturated fat, 1 gram carbohydrate, 211 milligrams cholesterol, 485 milligrams sodium, no fiber.
Carb count: 0.
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 7daymenuplanner.com. Read Susan’s blog: makingthemenu.com. And check out Susan’s book: “7-Day Menu Planner for Dummies” is on shelves now. Order yours on Amazon.com.
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