7 Day Menu Planner for April 17, 2022 - 7 Day Menu Planner | UExpress

2022-04-25 07:51:56 By : Mr. Rock yang

For an easy family favorite, serve a BAKED TURKEY BREAST, DRESSING, GRAVY and these GREEN BEANS WITH CARAMELIZED ONIONS: In a large nonstick skillet, melt 2 tablespoons butter on medium. Add 1 large sweet onion, quartered and sliced; cook 15 minutes. Stir occasionally until golden and tender. Meanwhile, cook 1 1/2 pounds trimmed fresh green beans 5 to 7 minutes in boiling water. Drain; return to pot. Reserve some of the onions for garnish. Add remaining onions to pot. Season with coarse salt and pepper; toss to coat. Transfer to serving dish. Garnish with reserved onions.

Add SOURDOUGH BREAD to this fine meal, and buy a COCONUT PIE for a luscious dessert.

Save enough turkey for Monday; save enough pie for Tuesday.

turkey breast, dressing, gravy, butter, sweet onion, fresh green beans, coarse salt, pepper, sourdough bread, coconut pie.

Turn the leftover turkey into TURKEY REUBEN PANINIS. For one sandwich: Spread one side of each of 2 slices thinly sliced rye bread with 1 1/2 teaspoons of Thousand Island dressing total. Place one thin slice Swiss cheese, 1 tablespoon rinsed and drained refrigerated sauerkraut and 2 ounces leftover sliced turkey on the bread. Top with 1 more slice cheese and the other bread slice with dressed side down. Coat outside of sandwich with cooking spray. Heat a large nonstick skillet on medium-high. Add sandwiches; place a heavy skillet on top of sandwiches; press gently to flatten. Leaving heavy skillet, cook 2 minutes per side or until browned and cheese melts. Serve with OVEN FRIES (from frozen) and a MIXED GREEN SALAD. Enjoy TROPICAL FRUITS for dessert.

thinly sliced rye bread, Thousand Island dressing, Swiss cheese, refrigerated sauerkraut, cooking spray, frozen oven fries, mixed greens, tropical fruits.

Economical and easy to prepare, SWEET AND SPICY CHICKEN THIGHS will be a hit. Serve with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, slice the leftover PIE.

lower-sodium soy sauce, honey, spicy brown mustard, boneless skinless chicken thighs, whole-wheat couscous, unsalted chicken broth, frozen petite peas, coarse salt, pepper, lettuce, whole-grain bread.

Prep time:  less than 15 minutes

Cook time:  30 minutes, plus couscous

Heat oven to 375 degrees. In a small bowl, whisk together the soy sauce, honey and mustard. Place chicken in a 7-by-11-inch baking dish coated with cooking spray. Brush chicken with half the soy sauce mixture. Bake 15 minutes. Brush with remaining soy sauce mixture; bake 15 more minutes or until internal temperature reaches 165 degrees. Meanwhile, prepare couscous according to directions using chicken broth instead of water. Stir in the peas, salt and pepper. Serve chicken with couscous.

Per serving: 268 calories, 27 grams protein, 5 grams fat (18% calories from fat), 1.3 grams saturated fat, 27 grams carbohydrate, 107 milligrams cholesterol, 322 milligrams sodium, 4 grams fiber.

Skip meat without missing it and enjoy LENTIL STEW. Add a SPINACH SALAD with EGG WEDGES and CRUSTY ROLLS. Make instant BUTTERSCOTCH PUDDING with 1% milk for dessert.

lentils, unsalted chicken broth, canola oil, cumin seeds, shallots, gold potato, fresh baby spinach, eggs, crusty rolls, instant butterscotch pudding mix, 1% milk.

In a 2-quart saucepan, combine lentils, broth and water. Bring to a boil on medium-high. Cover and reduce heat to medium-low; simmer 15 to 20 minutes or until tender. Meanwhile, in a large, deep, nonstick skillet, heat oil on medium. Add cumin seeds; cook 15 to 30 seconds or until fragrant, stirring. Add shallots; cook 3 minutes or until golden, stirring occasionally. Stir in potato and cook 3 minutes. Carefully pour lentil mixture into skillet; stir to combine. Cover and cook 10 minutes. Stir in spinach. Cook 2 minutes or until spinach is wilted; serve.

Per serving: 278 calories, 15 grams protein, 5 grams fat (15% calories from fat), 0.4 gram saturated fat, 45 grams carbohydrate, no cholesterol, 102 milligrams sodium, 13 grams fiber.

Let the kids try WHOLE-GRAIN CHICKEN BREAST NUGGETS (from frozen). Serve the nuggets with SWEET POTATO FRIES and a CARROT SALAD for a meal loaded with vitamin A. Fresh PINEAPPLE SPEARS are perfect for dessert.

whole-grain chicken breast nuggets, sweet potato fries, carrot salad, fresh pineapple spears.

Stop at the deli for a ROTISSERIE CHICKEN. Serve with quick BROWN RICE and fresh BROCCOLI. Add a packaged CAESAR SALAD. CUPCAKES are a terrific dessert.

rotisserie chicken, quick brown rice, fresh broccoli, packaged Caesar salad, cupcakes.

Serve a spectacular meal to your guests with MARINATED LAMB CHOPS WITH ROSEMARY AND GARLIC on the menu. Add RICE and GREEN BEANS, a BOSTON LETTUCE SALAD and a BAGUETTE alongside. For dessert, buy FRUIT TARTS.

extra-virgin olive oil, garlic, fresh rosemary, lemons, coarse salt, pepper, lamb loin chops (1 inch thick) or lamb rib chops, rice, green beans, Boston lettuce, baguette, fruit tarts.

Prep time:  15 minutes; marinating time: 30 minutes to overnight

Combine the oil, garlic, rosemary, lemon juice, lemon zest, salt and pepper in a small bowl. Place lamb in a sealable bag; pour mixture over lamb, seal and marinate 30 minutes to overnight. Remove lamb from marinade and discard; pat chops dry before grilling.

Heat grill to 500 degrees and cook chops 4 to 6 minutes per side or until internal temperature reaches 145 degrees. Let lamb rest 3 minutes before serving.

Per serving: 197 calories, 27 grams protein, 9 grams fat (42% calories from fat), 3.2 grams saturated fat, no carbohydrate, 87 milligrams cholesterol, 557 milligrams sodium, no fiber.

Make a special family Easter meal and serve a spiral-sliced HAM, your MACARONI SALAD and a SPINACH SALAD with sliced red onion and egg wedges. Add BISCUITS alongside. For dessert, buy an EASTER CAKE.

Save enough ham and macaroni salad for Monday; save enough cake for Tuesday.

spiral-sliced ham, macaroni salad, fresh spinach, red onion, eggs, biscuits, Easter cake.

Use the leftover ham for HAM SANDWICHES with brie cheese and basil pesto spread on Italian bread. Add leftover MACARONI SALAD and deli COLESLAW on the side. Enjoy fresh PINEAPPLE for dessert.

brie cheese, basil pesto, Italian bread, deli coleslaw, fresh pineapple.

Skip meat for ROSEMARY SPAGHETTI WITH ROASTED ASPARAGUS and enjoy a flavor-packed entree. Serve it with MIXED GREENS and GARLIC BREAD. Slice the leftover CAKE for dessert.

asparagus, extra-virgin olive oil, coarse salt, butter, onion, garlic, unsalted vegetable broth, fresh rosemary, spaghetti, Parmesan cheese, mixed greens, garlic bread.

Cook time:  less than 25 minutes, plus pasta

Heat oven to 400 degrees. Spread asparagus on a rimmed baking pan in a single layer; brush with oil and sprinkle with salt. Roast 7 to 12 minutes or until fork-tender. Shake pan halfway through cooking to redistribute stalks. Cut stalks into 1 1/2-inch pieces. Set aside. In a large deep skillet, melt butter on medium-low. Add onion; cook 10 minutes or until lightly browned. Add garlic; cook 1 minute. Add broth and chopped rosemary; increase heat to medium-high and reduce liquid by half. Meanwhile, cook spaghetti according to package directions; drain. Add pasta to butter mixture. Add cheese and asparagus; gently toss. Garnish each serving with a rosemary sprig and pass additional Parmesan to sprinkle.

Per serving: 291 calories, 10 grams protein, 6 grams fat (19% calories from fat), 2.6 grams saturated fat, 49 grams carbohydrate, 10 milligrams cholesterol, 171 milligrams sodium, 3 grams fiber.

Kids big and little will like the flavor of ITALIAN CHICKEN WITH NOODLES. Serve it with BABY CARROTS and BREAD STICKS. Sprinkle sliced APPLES with CINNAMON SUGAR for dessert.

boneless skinless chicken thighs, dried thyme, dried oregano, unsalted chicken broth, canned no-salt-added or regular diced tomatoes with Italian seasoning, carrots, onion, egg noodles, frozen petite green peas, baby carrots, bread sticks, apples, cinnamon, sugar.

Cook time:  7 to 8 hours, plus 15 minutes

Sprinkle chicken with thyme and oregano; set aside. In a 4-quart or larger slow cooker, combine broth, undrained tomatoes, carrots and onion. Place chicken on top of all. Cover; cook on low 7 to 8 hours. Stir in noodles and peas. Cover; cook 15 minutes on high or just until the noodles are tender.

Per cup: 180 calories, 17 grams protein, 3 grams fat (17% calories from fat), 0.8 gram saturated fat, 19 grams carbohydrate, 67 milligrams cholesterol, 128 milligrams sodium, 3 grams fiber.

Make it a quick meal tonight and put TURKEY KIELBASA with GRAINY MUSTARD, DILL PICKLES, deli GERMAN POTATO SALAD and PICKLED BEETS (from a jar) on the menu. Add RYE BREAD. For dessert, keep it light with PEACHES.

turkey kielbasa, grainy mustard, dill pickles, deli German potato salad, jar pickled beets, rye bread, peaches.

This SLOW COOKER CHICKEN CHILI is simple and inexpensive. Wrap the chili in warmed flour tortillas and serve it with LIME WEDGES and a LETTUCE WEDGE. Fresh TROPICAL FRUIT is a refreshing dessert.

boneless skinless chicken breasts or thighs, reduced-sodium chili seasoning mix, jar salsa, canned shoepeg corn, canned reduced-sodium black beans, shredded 50% light cheddar cheese, reduced-fat sour cream, green onions, cilantro, flour tortillas, limes, lettuce, fresh tropical fruit.

Cook time:  6 to 8 hours on low, or 3 to 4 hours on high

Toss chicken and chili seasoning until evenly coated; arrange in a slow cooker. Combine salsa, corn and black beans; pour over chicken. Cook 6 to 8 hours on low or 3 to 4 hours on high. Top with cheddar cheese, sour cream, green onions and chopped cilantro.

Per serving: 398 calories, 45 grams protein, 10 grams fat (24% calories from fat), 4.4 grams saturated fat, 30 grams carbohydrate, 131 milligrams cholesterol, 798 milligrams sodium, 7 grams fiber.

Invite friends for colorful COD WITH FENNEL AND OLIVES: Heat oven to 425 degrees. In a 9-by-13-inch baking dish coated with cooking spray, combine 1 large thinly sliced fennel bulb and 1 tablespoon olive oil. Roast 15 minutes. Stir in 1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes with liquid. In the dish, arrange 4 (5-ounce) cod fillets in a single layer. Season with coarse salt and pepper to taste. Top with 1/4 cup seeded Kalamata olives. Spoon fennel mixture over fish. Roast 10 minutes or until fish is opaque throughout.

Serve with BROWN RICE and BROCCOLI for a pretty plate. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN BREAD. Buy a CARROT CAKE for dessert.

cooking spray, fennel, olive oil, canned no-salt-added fire-roasted diced tomatoes, cod fillets, coarse salt, pepper, Kalamata olives, brown rice, red-tipped lettuce, whole-grain bread, carrot cake.

Make family day special with MEDITERRANEAN STEAK AND PASTA WITH TOMATO-OLIVE SAUCE for dinner. Serve the beef entree with GREEN BEANS, a GREEN SALAD and WHOLE-GRAIN ROLLS. Buy an APPLE PIE and serve a small slice with a dab of VANILLA ICE CREAM for dessert.

Save some pie for Monday and ice cream for Thursday.

fettuccine, beef round (sirloin) tip center steaks, jar pasta sauce with olives, dried oregano, shredded part-skim mozzarella cheese, fresh parsley, green beans, salad greens, whole-grain rolls, apple pie, vanilla ice cream.

Cook time:  11 to 13 minutes, plus pasta

Cook pasta according to directions; drain. Heat large nonstick skillet on medium. Place steak in skillet; cook 11 to 13 minutes for medium-rare to medium doneness, turning twice. Do not overcook. Remove from skillet; keep warm. To same skillet, add pasta sauce and oregano; heat thoroughly. Return steaks to skillet; turn to coat with sauce. Place steaks on fettuccine; spoon sauce over all. Sprinkle steaks with cheese to melt. Garnish with parsley.

Per serving: 497 calories, 42 grams protein, 9 grams fat (17% calories from fat), 2.8 grams saturated fat, 58 grams carbohydrate, 85 milligrams cholesterol, 788 milligrams sodium, 5 grams fiber.

PIZZA BAKE will please the whole family. Heat oven to 350 degrees. Cook 8 ounces wagon-wheel or other pasta according to directions; drain. In a 2 1/2-quart baking dish, mix pasta, 1 (26-ounce) jar no-salt-added or regular red pasta sauce, 1 (8-ounce) can rinsed sliced carrots and 1 (2 1/4-ounce) can rinsed sliced ripe olives. Cover and bake 30 minutes or until hot and bubbly. Sprinkle with 1 cup shredded part-skim mozzarella cheese. Bake uncovered 5 minutes or until cheese melts. Serve with a CHOPPED LETTUCE SALAD. Slice the leftover PIE for dessert.

wagon-wheel or other pasta, jar no-salt-added or regular red pasta sauce, canned sliced carrots, canned sliced ripe olives, shredded part-skim mozzarella cheese, lettuce.

We didn't miss the meat with all the flavor in SPAGHETTI AL LIMONE. Add a ROMAINE SALAD and ITALIAN BREAD. PEARS are your dessert.

spaghetti, coarse salt, extra-virgin olive oil, shallot, heavy cream, Parmesan cheese, lemons, pepper, basil, romaine, Italian bread, pears.

Bring 4 quarts water to a boil in large pot. Add pasta and 1 teaspoon salt; cook, stirring often, according to package directions. Reserve 1 3/4 cups cooking water, then drain pasta. Heat 1 tablespoon oil in now-empty pot over medium heat until shimmering. Add shallot and 1/2 teaspoon salt and cook about 2 minutes or until softened. Stir in cream and 3/4 cup reserved pasta water; bring to a simmer and cook 2 minutes. Off heat, add pasta, Parmesan, zest, juice, remaining 3 tablespoons oil and pepper; toss to combine. Cover and let pasta stand for 2 minutes, tossing frequently and adjusting consistency of sauce with remaining reserved cooking water as needed. Stir in basil and season with salt and pepper to taste. Drizzle individual servings with extra oil and serve, passing extra Parmesan separately. (Adapted from "One-Hour Comfort," America's Test Kitchen.)

Per serving: 419 calories, 11 grams protein, 15 grams fat (33% calories from fat), 4.4 grams saturated fat, 59 grams carbohydrate, 15 milligrams cholesterol, 254 milligrams sodium, 2 grams fiber.

Take it easy tonight with CHICKEN SALAD on RED-TIPPED LETTUCE. Mix toasted chopped walnuts and a chopped apple with deli chicken salad. Add a dash of curry powder. Serve with BEAN SOUP and WHOLE-GRAIN CRACKERS. Munch on OATMEAL COOKIES for dessert.

red-tipped lettuce, walnuts, apples, deli chicken salad, curry powder, bean soup, whole-grain crackers, oatmeal cookies.

Put this CHICKEN WITH WHITE BEANS AND TOMATOES in your "favorites" file and serve it as a low-cost feast. Add a SPINACH SALAD and CRUSTY BREAD. Scoop the leftover ICE CREAM for dessert.

Save enough chicken and beans for Friday.

canned cannellini beans, grape tomatoes, fresh thyme, fresh or dried oregano, garlic, crushed red pepper, olive oil, coarse salt, black pepper, bone-in skinless chicken thighs, paprika, bacon, fresh spinach, crusty bread.

Heat oven to 425 degrees. In a 9-by-13-inch baking dish, toss the beans and tomatoes with thyme sprigs, oregano, garlic, red pepper, 1 tablespoon oil, 1/4 teaspoon salt and 1/4 teaspoon black pepper. Pat chicken dry with paper towels; place skin side up on top of bean mixture. Sprinkle with remaining salt and pepper and the paprika. Top each thigh with a half-slice of bacon. Roast 35 to 45 minutes or until internal temperature of chicken reaches 165 degrees. Remove from oven; sprinkle with thyme leaves.

Per serving: 322 calories, 26 grams protein, 15 grams fat (44% calories from fat), 4.6 grams saturated fat, 18 grams carbohydrate, 116 milligrams cholesterol, 499 milligrams sodium, 5 grams fiber.

Turn Thursday’s leftovers into CHICKEN AND RICE. Shred the chicken and mix with the leftover beans and some unsalted chicken broth. Heat and serve it all over BROWN RICE. Garnish with diced avocado.


Save enough strawberries for Saturday.

unsalted chicken broth, brown rice, avocado, mixed greens, whole-grain rolls, strawberries.

SCALLOPS WITH CREAMY PESTO is worthy of any guest. Heat 1 1/2 teaspoons olive oil in a large nonstick skillet on medium-high. Add 1 pound sea scallops (patted dry). Cook 4 minutes, turning once, until golden or just barely opaque at centers. Remove to plate; keep warm. Off heat, add 1/3 cup refrigerated pesto and 2 tablespoons half-and-half to skillet; stir to blend. Spoon pesto cream sauce onto serving plates; top with scallops.


olive oil, sea scallops, refrigerated pesto, half-and-half, long-grain and wild rice mix, sugar snap peas, bibb lettuce, sourdough bread, cheesecake.