7 Day Menu Planner for April 24, 2022 - 7 Day Menu Planner | UExpress

2022-04-25 07:39:55 By : Ms. Jingle Pan

Add some extra flavor to the usual family feast when you make ROAST CHICKEN WITH HERBS. On the side, add BAKED SWEET POTATOES, GREEN BEANS with sliced almonds, a MIXED GREEN SALAD and DINNER ROLLS. Slice ANGEL FOOD CAKE for dessert and top it with BLUEBERRIES and light WHIPPED CREAM.

Save enough chicken for Monday.

fresh thyme, flatleaf parsley, butter, coarse salt, pepper, roasting chicken, dry white wine, sweet potatoes to bake, green beans, sliced almonds, mixed greens, dinner rolls, angel food cake, blueberries, light whipped cream.

Cook time:  about 2 hours; standing time: 15 to 20 minutes

Heat oven to 375 degrees. Mash the herbs with the butter; season with salt and pepper to taste. Carefully lift skin of the breast of the bird so that you have a pocket into which to stuff the butter. Ease the skin from legs in same way. Push in as much butter as possible without tearing the skin. Set chicken in roasting pan; spread remaining butter on outside. Roast about 1 hour and 50 minutes, pouring the wine or water into the pan halfway through. Chicken is done when internal temperature of thigh reaches 165 degrees and juices run clear. Remove from oven; tent with foil and let stand 15 to 20 minutes before slicing.

Per serving (white meat without skin): 157 calories, 26 grams protein, 5 grams fat (32% calories from fat), 2.1 grams saturated fat, no carbohydrate, 89 milligrams cholesterol, 70 milligrams sodium, no fiber.

Per serving (dark meat without skin): 158 calories, 22 grams protein, 7 grams fat (41% calories from fat), 2.7 grams saturated fat, no carbohydrate, 113 milligrams cholesterol, 126 milligrams sodium, no fiber.

Make good use of Monday's leftover chicken and enjoy CHICKEN FAJITAS tonight. Slice and saute any bell peppers and red onion until softened. Add shredded leftover chicken and heat.

Serve with warm FLOUR TORTILLAS, reduced-fat SOUR CREAM, SALSA, CORN ON THE COB and COLESLAW. For a quick dessert, try KIWIS.

any bell peppers, red onion, flour tortillas, reduced-fat sour cream, salsa, corn on the cob, coleslaw, kiwis.

Make SPICY ALMOND SOBA NOODLES WITH EDAMAME and skip the takeout line. You can also skip meat tonight and serve the noodle dish with a SPINACH SALAD WITH ORANGE SECTIONS and SESAME BREAD STICKS. For dessert, stir some toasted coconut into VANILLA PUDDING for a special dessert.

dried soba noodles, fresh or frozen shelled edamame, sliced almonds, almond or other nut butter, unseasoned rice vinegar, garlic, crushed red pepper, coarse salt, green onions, red bell peppers, fresh spinach, oranges, sesame bread sticks, coconut, vanilla pudding.

Prep time:  less than 10 minutes

Cook time:  5 minutes, plus noodles

Cook noodles in boiling water according to directions. Use tongs to transfer the cooked noodles to individual serving bowls; reserve cooking water. Return water to a boil on medium-high. Add edamame and cook 5 minutes or until tender; drain and add to noodles.

Meanwhile, for the dressing: Combine almond butter, vinegar, garlic and red pepper in a small bowl. Add hot water, stirring to mix well. Thin with more water, a teaspoon at a time, if necessary. Add salt to taste; add more vinegar for a tangier sauce and more red pepper to make it spicier. Add dressing to noodles and edamame, along with scallions, bell pepper and chopped almonds. Toss to combine; serve. (Adapted from "Serve Yourself," Joe Yonan, 10-Speed Press.)

Per serving: 379 calories, 21 grams protein, 9 grams fat (20% calories from fat), 0.4 gram saturated fat, 58 grams carbohydrate, no cholesterol, 101 milligrams sodium, 10 grams fiber.

Keep costs down with ROASTED CAULIFLOWER FETTUCCINE: Heat oven to 450 degrees. Cut 1 large head of cauliflower into 1/2-inch pieces; cut 4 strips bacon into 1/4-inch pieces. Place bacon, then cauliflower in a large, rimmed baking pan lined with nonstick foil. Roast 35 minutes or until browned. Meanwhile, cook 12 ounces fettuccine according to package directions; drain. Return fettuccine to pot and add 1 (14.5-ounce) can no-salt-added or regular fire-roasted diced tomatoes, 1 tablespoon rinsed capers and the cauliflower mixture. Toss to coat.


Save enough ice cream for Saturday.

head cauliflower, bacon, fettuccine, no-salt-added or regular fire-roasted diced tomatoes, capers, romaine, garlic bread, fat-free strawberry ice cream.

Make it quick tonight with ROAST BEEF WRAPS: Spread horseradish mayonnaise on whole-grain tortillas. Top with shredded lettuce, thinly sliced tomato, Swiss cheese and deli roast beef. Roll and slice on diagonal.

Serve with deli POTATO SALAD. Nibble on OATMEAL RAISIN COOKIES for dessert.

horseradish mayonnaise, whole-grain tortillas, lettuce, tomatoes, Swiss cheese, deli roast beef, deli potato salad, oatmeal raisin cookies.

The kids will like ITALIAN PASTA AND MEATBALLS. Bring 1 3/4 cups unsalted chicken broth and 1 cup water to a boil in a large nonstick skillet. Stir in 8 ounces mini rigatoni pasta; reduce heat to medium-high and cook 10 minutes, stirring occasionally. Stir in 1 (12-ounce) package refrigerated heat-and-eat Italian turkey meatballs, 1 (9-ounce) package frozen Italian green beans, 1 pint halved grape tomatoes and 3 tablespoons Italian salad dressing; return to a boil. Cover, reduce heat to medium; simmer 5 minutes, stirring often, until pasta is tender and most of the liquid is absorbed.

Serve with a CHOPPED LETTUCE SALAD. Enjoy PEARS for a light dessert.

unsalted chicken broth, mini rigatoni pasta, refrigerated heat-and-eat Italian turkey meatballs, frozen Italian green beans, grape tomatoes, Italian salad dressing, lettuce, pears.

Serve your lucky guests MARINATED FLANK STEAK. On the side, add ROSEMARY ROASTED RED POTATOES, GRILLED ASPARAGUS a ROMAINE SALAD and SOURDOUGH BREAD. Spoon fresh STRAWBERRIES over leftover ICE CREAM for a scrumptious dessert.

balsamic vinegar, olive oil, fresh basil, Dijon mustard, garlic, sugar, flank steak, salt, pepper, rosemary, red potatoes, asparagus, romaine, sourdough bread, fresh strawberries.

Prep time:  15 minutes; marinating time: 6 hours to overnight

Combine all ingredients except steak, salt and pepper in small bowl. Place steak and marinade in a sealable plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours to overnight, turning occasionally. Remove steak from bag; discard marinade. Place steak on grill over medium ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Season steak with salt and pepper as desired. Carve steak crosswise into thin slices.

Per serving: 159 calories, 23 grams protein, 7 grams fat (40% calories from fat), 2.8 grams saturated fat, no carbohydrate, 65 milligrams cholesterol, 71 milligrams sodium, no fiber.

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.