Susan Nicholson - 7-Day Menu Planner: Spring

Introduction

Welcome to the 7-Day Menu Planner for the spring season. Spring is always a time for renewal, reflection and rejoicing in the fresh flowers and beautiful fruit and vegetables that adorn our tables. Spring menus tend to be lighter and more colorful. To inspire you, almost every week includes a photo of a recipe from that week and a shopping list for every day.
Planning menus will change your life (for the better) forever. You wont have that miserable felling as you stand in front of your open refrigerator and wonder whats for dinner?
To solve the dinner-dilemma, follow the menus Ive created for you. Use the shopping list and cook!
Menu planning is not brain surgery or rocket science. All you need is a desire to eat healthier, save money, reduce stress and enjoy delicious meals with your family. You will also be the powerful master menu-planner for your household.
Most of us dont really hate to cook, we hate to plan what to cook. Just follow along with the easy menus and youre on your way.

WEEK ONE

SUNDAY (MOTHERS DAY) CURRIED CHICKEN SALAD

Tell your mother to relax because her admirers have made CURRIED CHICKEN SALAD for her special day. In a medium bowl, mix cup low-fat mayonnaise, cup mango chutney (from a jar) and 1 teaspoon curry powder until well-blended. Add 2 cups cooked chicken breast chunks (or chicken from a 12-ounce drained can), 1 apple (cored, unpeeled and chopped), 1 cup halved seedless green grapes, cup minced red onion and cup chopped walnuts. Toss gently to mix and coat; spoon onto a bed of salad greens.

Serve with steamed FRESH ASPARAGUS and BREAD STICKS. Shell increase your allowance when she sees the STRAWBERRIES WITH BALSAMIC SYRUP () you have prepared for dessert.

PLAN AHEAD: Give Mom a bonus and make enough chicken salad for Monday. Save enough asparagus and some strawberries for Monday as well.

Shopping List

low-fat mayonnaise, jar mango chutney, curry powder, cooked or canned chicken breast, apple, seedless green grapes, red onion, walnuts, salad greens, fresh asparagus, bread sticks, confectioners sugar, balsamic vinegar, cornstarch, black peppercorns, strawberries.

McCormick.com

MONDAY (Express) CHICKEN SALAD SANDWICHES

Take it easy tonight and enjoy Sundays leftovers in CHICKEN SALAD SANDWICHES. Spread it on whole-grain bread and add lettuce on top. Arrange sliced HARD-COOKED EGGS and TOMATO WEDGES on each plate. Squeeze a lemon over the leftover ASPARAGUS and serve it cold or at room temperature. Leftover FRESH STRAWBERRIES topped with light whipped cream is dessert.

Shopping List

whole-grain bread, lettuce, eggs, tomatoes, lemon, light whipped cream.

TUESDAY (Kids) CAMPFIRE HOT DOGS

Do you remember Girl Scout Days and treats like CAMPFIRE HOT DOGS? Brown pound lean ground beef on medium-high heat 4 minutes or until no longer pink; drain. Add 2 cups red pasta sauce and 1 (15- to 19-ounce) can vegetarian baked beans. Bring to a boil. Reduce heat to low and simmer 5 minutes.

Meanwhile, cook 8 hot dogs (read the label for the ones with the least sodium and fat) and arrange them in whole-grain hot dog buns. Spoon the beef mixture over the hot dogs and garnish with shredded cheddar cheese. Serve with BAKED CHIPS and STEAMED CARROTS. Slurp a frozen FRUIT JUICE BAR for dessert.

Shopping List

lean ground beef, red pasta sauce, canned vegetarian baked beans, less-sodium and less-fat hot dogs, whole-grain hot dog buns, shredded cheddar cheese, baked chips, fresh carrots, any frozen fruit juice bars.

WEDNESDAY (Meatless) CHEESE RAVIOLI WITH TOMATO SAUCE

We didnt miss meat because we ate CHEESE RAVIOLI WITH TOMATO SAUCE for dinner. Cook 12 to 16 ounces refrigerated cheese ravioli according to directions. Meanwhile, in a large bowl, combine 1 (16-ounce) can rinsed reduced-sodium chickpeas (or garbanzo beans), 1 cup halved grape tomatoes, 1 tablespoon olive oil, 1 tablespoon dried basil, teaspoon minced garlic and teaspoon coarse salt; mix well. Add the cooked ravioli to the tomato mixture; toss gently to mix and coat. Serve immediately.

Accompany the meal with a ROMAINE SALAD and GARLIC BREAD. FRESH PINEAPPLE is good for dessert.

Shopping List

refrigerated cheese ravioli, canned reduced-sodium chickpeas (or garbanzo beans), grape tomatoes, olive oil, dried basil, garlic, coarse salt, romaine, garlic bread, fresh pineapple.

THURSDAY (Budget) ITALIAN VEGETABLE AND BEEF SOUP

You cant help saving money with ITALIAN VEGETABLE AND BEEF SOUP (). Serve the soup with a SPINACH SALAD topped with fresh sliced mushrooms. Add WHOLE-GRAIN ROLLS. For dessert, RED AND GREEN GRAPES go down easy.

PLAN AHEAD: Save enough soup for Friday.

Shopping List

beef stew meat, coarse salt, pepper, dried Italian seasoning, 50 percent lower-sodium beef broth, canned reduced-sodium chickpeas (or garbanzo beans), canned diced tomatoes with garlic and onion, frozen mixed vegetables, ditalini or orzo or other small pasta, fresh spinach, fresh sliced mushrooms, whole-grain rolls, red and green grapes.

FRIDAY (Heat and Eat) LEFTOVER SOUP

Serve leftover SOUP for dinner and take advantage of its even better day-after flavor. Add a packaged GREEN SALAD and CRUSTY BREAD. Make a CHOCOLATE BANANA PARFAIT for dessert by layering chocolate pudding with bananas and vanilla wafers.

Shopping List

packaged green salad, crusty bread, chocolate pudding, bananas, vanilla wafers.

SATURDAY (Easy Entertaining) JERK-SEASONED PORK CHOPS

Invite guests for JERK-SEASONED PORK CHOPS (). Serve with packaged YELLOW RICE.

Add FIESTA BEANS AND CORN. Mix together canned rinsed reduced-sodium black beans with canned drained Mexicorn. Add a splash of fresh lime juice and chopped cilantro. Season to taste with coarse salt and pepper. Serve with WHOLE-GRAIN ROLLS. Dessert is CITRUS COOKIE CLOUDS. Top sugar cookies with a mixture of equal amounts of fat-free whipped topping (thawed) and reduced-fat sour cream. Put fresh orange sections on top.

Shopping List

allspice, coarse salt, dried thyme, ground coriander, cinnamon, nutmeg, garlic powder, cayenne pepper, canola oil, boneless center-cut loin pork chops, packaged yellow rice, canned reduced-sodium black beans, canned Mexicorn, limes, cilantro, coarse salt, pepper, whole-grain rolls, sugar cookies, fat-free whipped topping, reduced-fat sour cream, oranges.

THE RECIPES

STRAWBERRIES WITH BALSAMIC SYRUP (Sunday)

Makes 4 servings

Preparation time: about 10 minutes

Cooking time: about 5 minutes

cup confectioners sugar

cup balsamic vinegar

1 teaspoon cornstarch

to teaspoon coarsely ground black peppercorns

4 cups sliced strawberries

In a small saucepan, mix sugar, vinegar and cornstarch. Bring to boil on medium, stirring frequently. Stir in pepper. Reduce heat to low; simmer 2 minutes or until syrup begins to thicken. Divide strawberries among dessert dishes. Drizzle with syrup.

Per serving: 142 calories, 1 gram protein, no fat (no percent calories from fat), no saturated fat, 35 grams carbohydrate, no cholesterol, 10 milligrams sodium, 3 grams fiber.

ITALIAN VEGETABLE AND BEEF SOUP (Thursday)

Makes about 14 cups

Preparation time: 10 minutes

Cooking time: 6 hours on low and 1 hour on high; or 2 hours on high

1 pound beef stew meat, cut into -inch pieces

teaspoon coarse salt

teaspoon pepper

1 teaspoon dried Italian seasoning

2 (14-ounce) cans 50 percent lower-sodium beef broth

1 (15- to 19-ounce) can reduced-sodium chickpeas (or garbanzo beans), drained

1 (14-ounce) can diced tomatoes with garlic and onion with liquid