7 Day Menu Planner

Plan ahead: Save enough pot roast for Monday.

11/ 21

Heat-and-Eat Monday

What makes an easier meal than a Pulled Beef With Horseradish Sauce Panini? Combine 1 cup crumbled blue cheese and 2 tablespoons horseradish sauce; spread half of mixture over 4 slices whole-grain bread. Divide and top with 2 cups shredded leftover beef. Top beef with remaining cheese mixture and bread. Coat tops of bread with cooking spray. Grill sandwiches in a preheated panini maker or nonstick skillet (two at a time on medium heat) for 3 minutes or until golden brown and cheese is melted. If using a skillet, press down on sandwiches, turn carefully and brown.

Serve with deli coleslaw. Make instant banana pudding with 1 percent milk for dessert.

Plan ahead: Make enough pudding for Tuesday.

11/ 22

Kids Tuesday

Get the kids home for dinner with Hot Dogs and Chili (canned vegetarian) on whole-grain hot dog buns. Serve with baked chips and celery sticks stuffed with less-fat cream cheese and topped with raisins. Slice a banana into the leftover pudding for a sweet finish.

Tip: Always buy the lowest-sodium and lowest-fat hot dogs.

11/ 23

Meatless Wednesday

For a pretty and delicious no-meat meal, Lemon Ricotta Fettuccine (see recipe) is just what you're looking for. Serve with an Italian salad and garlic bread. For dessert, plums are simple.

11/ 24

Family Thursday

Wish everyone a happy Thanksgiving with a frozen, oven-ready Turkey Breast (such as Jennie-O or another brand). Just follow directions on the package, cooking it frozen. Remove from pan. Place it on carving board and cover to keep warm. Let stand 15 minutes.

Add cranberry sauce. Mix 1 cup sugar and 1 cup water in medium saucepan. Bring to boil on medium-high heat. Add 1 (12-ounce) package fresh rinsed cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon grated orange peel; return to boil. Reduce heat to medium-low; simmer 10 minutes or until cranberries burst and sauce begins to thicken, stirring occasionally. Remove from heat. Stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover. (May be refrigerated up to 1 week.)

Serve with your own dressing, mashed potatoes, green beans and rolls . Buy or make pumpkin pie for dessert and garnish it with light whipped cream.

Plan ahead: Save enough turkey, mashed potatoes and pie for Friday.

Tip: Our family is small, so I'm following the directions for a frozen turkey breast in the slow cooker. (This saves oven space.) For more servings, cook the whole turkey in the oven. Roasting a frozen turkey works up to a 12-pound bird. You need an oven-ready frozen turkey to cook it frozen.

11/ 25

Heat-and-Eat Friday

Use some of the leftovers for Grilled Turkey and Cheese Sandwiches. Round out the meal with potato patties and a spinach salad. Slice the leftover PIE for dessert.

Tip: For the potato patties, mix leftover mashed potatoes with a lightly beaten egg, shape into patties, coat with flour and brown in a nonstick skillet in a little oil.

11/ 26

Easy Entertaining Saturday

Put Veracruz-Style Cod (see recipe) in your collection of guest-pleasing recipes. Serve the colorful dish with brown rice, a caesar salad and whole-grain rolls. Make dessert light with raspberry sorbet.

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THE RECIPES

Lemon-Herb Beef Pot Roast (Sunday)

2 teaspoons lemon pepper seasoning

2 cloves garlic, minced

1 1/2 teaspoons dried basil, divided

1 (3- to 3 1/2-pound) boneless beef chuck roast, trimmed

1 tablespoon olive oil

1 cup water

2 cups baby carrots

1 pound small red-skinned potatoes, halved

1 medium onion, cut into 6 wedges

2 tablespoons cornstarch dissolved in 2 tablespoons water

Combine lemon pepper, garlic and 1 teaspoon basil; press onto roast. Heat oil in a Dutch oven on medium until hot. Brown roast on all sides; discard drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion. Continue cooking, covered, 30 to 45 minutes or until beef and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Stir in cornstarch mixture and remaining basil. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce. Serves 6.

Per serving: 380 calories (percent calories from fat, 28), 46 grams protein, 22 grams carbohydrate, 3 grams fiber, 11 grams fat (3.5 grams saturated fat), 87 milligrams cholesterol, 94 milligrams sodium.

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Lemon Ricotta Fettuccine (Wednesday)

1 tablespoon butter

1 shallot, minced

2 cloves garlic, minced

1 cup reduced-fat ricotta cheese

1/2 cup half-and-half

2 teaspoons lemon zest

1 tablespoon fresh lemon juice

1/4 teaspoon pepper, plus more to taste

1/8 teaspoon coarse salt, plus more to taste

1 (9-ounce) package refrigerated fettuccine

1 1/2 cups frozen green peas

2 tablespoons chopped green onions

In a saucepan, melt butter on medium heat; add shallot and garlic and cook 3 minutes or until softened. Stir in ricotta cheese and half-and-half until combined. Add lemon zest, juice, pepper and salt. Cook, stirring constantly, for 5 minutes or until hot.

Meanwhile, cook fettuccine according to directions; after the water comes to a boil, add the peas and cook 3 minutes. Drain; reserve 1/2 cup pasta water. Return fettuccine and peas to pot. Add ricotta sauce and toss to coat. Add enough cooking water to moisten. Add green onions and toss to mix. Season with salt and pepper and serve. Serves 4.

Per serving: 344 calories (percent calories from fat, 27), 15 grams protein, 49 grams carbohydrate, 4 grams fiber, 10 grams fat (5.5 grams saturated fat), 34 milligrams cholesterol, 263 milligrams sodium.

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Veracruz-Style Cod (Saturday)

2 tablespoons flour

1/4 teaspoon coarse salt

1/4 teaspoon pepper

4 (4- to 6-ounce) cod fillets (3/4 inch thick), fresh or frozen and thawed

1 1/2 tablespoons extra-virgin olive oil, divided

1 onion, thinly sliced

1 teaspoon minced garlic

1 (14 1/2-ounce) can diced tomatoes with green chilies and juice, undrained

1/3 cup halved pimiento-stuffed olives

1 tablespoon capers, rinsed

1/2 teaspoon dried oregano

Chopped fresh parsley for garnish

In a flat pan, mix flour, salt and pepper; add fish and turn to coat. In a large nonstick skillet, heat 1 tablespoon olive oil on medium-high. Add cod and cook 5 to 7 minutes or until golden and just cooked through, turning once. Remove to a platter; cover to keep warm. Heat remaining oil in skillet. Add onion and cook on medium-high for 4 minutes or until golden. Add garlic; cook 1 minute or until fragrant. Stir in tomatoes with juice, olives, capers and oregano; bring to boil. Reduce heat and simmer 3 minutes. Spoon sauce over fish and serve. Garnish with parsley. Serves 4.

Per serving: 181 calories (percent calories from fat, 35), 20 grams protein, 10 grams carbohydrate, 2 grams fiber, 7 grams fat (1 gram saturated fat), 43 milligrams cholesterol, 873 milligrams sodium.