Seven-Day Menu Planner

11/ 10 -- Family Sunday

Gather the family for SAVORY BEEF ROAST. Heat oven to 325 degrees. Combine 3 cloves crushed garlic and 3/4 teaspoon cracked black pepper and press evenly onto the surface of a 3- to 4-pound round tip roast (or sirloin tip roast). Place on rack in shallow roasting pan. Roast uncovered 2 to 2 1/2 hours for medium-rare (140 degrees) or 2 1/2 to 3 hours for medium (155 degrees). Remove from oven, transfer to a carving board, tent with foil and let stand 10 to 15 minutes.

Make GRAVY by stirring 1 (12-ounce) jar brown beef gravy, 1/4 cup water and 1/4 teaspoon Worcestershire sauce into pan drippings; cook on medium-low 3 to 5 minutes or until hot and bubbly. Carve roast into thin slices and serve it with gravy.

Accompany the roast with BROWN RICE and GREEN BEANS. Add DINNER ROLLS. For dessert, buy a CARROT CAKE.

PLAN AHEAD: Save enough beef for Monday and enough cake for Tuesday.

11/ 11 -- Heat-and-Eat Monday

Use the beef leftovers for hefty ITALIAN BEEF SANDWICHES. Place 4 split hoagie buns on cookie sheet and brush lightly with Italian salad dressing. Broil 1 to 2 minutes. Combine 3 tablespoons of the salad dressing with 8 ounces thinly sliced cooked (leftover) beef; coat. Heat 2 minutes in microwave or until hot. Divide meat mixture among bottoms of buns. Add roasted red pepper strips, sliced artichoke hearts (water-packed) and sliced part-skim mozzarella cheese. Broil 2 or 3 minutes or until cheese is melted; add tops and cut sandwiches in half.

Serve with a MIXED GREENS SALAD. FRESH FIGS are dessert.

11/ 12 -- Meatless Tuesday

Skip meat for flavor and enjoy fiber-packed MOROCCAN VEGETABLE STEW WITH COUSCOUS (see recipe). Serve SLICED CUCUMBERS in plain yogurt alongside and add FLATBREAD. Leftover CAKE is waiting for dessert.

11/ 13 -- Express Wednesday

Make it quick tonight with CHILI-CHEESE PIEROGIES. In a 9-by-9-inch baking dish, combine 1 (16.9-ounce) package (any flavor) frozen pierogies and 1/2 cup water. Cover and microwave on high (100 percent power) 5 minutes; drain. Spoon 1 (15-ounce) can turkey chili over pierogies; cover and microwave on high 5 minutes or until hot; sprinkle with 50 percent reduced-fat shredded cheddar cheese and let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve.

Add a packaged GREEN SALAD and CRUSTY BREAD. You’ll want PEACHES for dessert.

PLAN AHEAD: To save time, assemble Thursday’s Baked Spaghetti tonight.

11/ 14 -- Kids Thursday

BAKED SPAGHETTI’S mild flavor is totally kid-friendly. Heat oven to 400 degrees. Cook 8 ounces spaghetti according to directions; drain. Coat with 1 tablespoon butter.

Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange cooked spaghetti in an even layer in dish. Spread 1 (24-ounce) carton fat-free cottage cheese over spaghetti. Sprinkle with 1/4 cup parmesan cheese. Heat 3 cups (any) red pasta sauce with meat until bubbly. Spoon sauce over cheese. Top with 1 cup shredded part-skim mozzarella cheese and 1/4 cup more parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove cover and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving.

Add a chopped LETTUCE SALAD and BREAD STICKS. For dessert, what kid would miss an OATMEAL COOKIE?

TIP: Adults might want to sprinkle crushed red peppers over their spaghetti.

11/ 15 -- Budget Friday

Save some pennies with TUNA OLIVE SALAD (see recipe). Add BEAN SOUP and WHOLE-GRAIN ROLLS. Top STRAWBERRIES with light whipped cream for dessert,

11/ 16 -- Easy Entertaining Saturday

Everyone enjoyed this easy FLOUNDER WITH PESTO (see recipe). Serve with ORZO tossed with parmesan. Add BABY PEAS WITH BACON. Cook 4 cups frozen petite peas according to directions. Cook 2 slices bacon in a large nonstick skillet on medium-high until crisp; remove from pan and drain on paper towels; set aside. Reserve drippings in skillet; add 2 tablespoons minced onion and 1/4 cup chopped pecans; cook on medium-high 3 to 4 minutes, stirring frequently, until onion is tender and pecans are lightly browned. Remove from skillet. In same skillet, melt 2 tablespoons butter on medium-high. Add peas, chopped bacon, onion, pecans, 1/2 teaspoon coarse salt and dash of pepper; toss. Heat until hot.

Add a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. Dessert is easy when you buy a KEY LIME PIE for dessert.



Makes 6 servings

Preparation time: 20 minutes

Cooking time: about 15 minutes, plus couscous


1 tablespoon canola oil

2 medium zucchini, coarsely chopped

1 medium onion, chopped

1 large carrot, chopped

1 tablespoon minced garlic

1 cup vegetable broth

1 1/2 teaspoons ground ginger

1 1/2 teaspoons cumin

3/4 teaspoon ground coriander

1/2 teaspoon coarse salt

1/4 teaspoon cinnamon

1/4 teaspoon black pepper

2 (15- to 19-ounce) cans reduced-sodium chickpeas or garbanzo beans, rinsed and drained

1 (14 1/2-ounce) can no-salt-added stewed tomatoes with juice

1 1/2 cups water or broth

1 cup couscous

Heat oil in a large nonstick skillet over medium-high. Add zucchini, onion, carrot and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, cinnamon, pepper, chickpeas and tomatoes with juice; bring to boil. Cover, reduce heat to low, and simmer 8 minutes or until vegetables are softened; stir occasionally.

Meanwhile, bring water to boil in medium pot; remove from heat. Add couscous; cover and let stand 5 minutes. Fluff with fork. Serve stew over couscous.

Per serving: 291 calories, 12 grams protein, 5 grams fat (14 percent calories from fat), 0.3 gram saturated fat, 51 grams carbohydrate, no cholesterol, 831 milligrams sodium, 9 grams fiber.

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Makes 4 servings

Preparation time: 10 minutes


15 ounces canned tuna in water

3/4 cup pitted kalamata olives, chopped

Juice of 1 lemon

3 tablespoons chopped fresh flatleaf parsley

2 teaspoons lemon zest

2 teaspoons extra-virgin olive oil

1/4 teaspoon coarse salt

Freshly ground black pepper to taste

Salad greens

In a medium bowl, mix all ingredients except greens together until well-combined. Serve tuna on top of salad greens. (Adapted from “Quick and Easy Paleo Comfort Foods,” Julie and Charles Mayfield; Harlequin, 2013.)

Per serving: 240 calories, 26 grams protein, 13 grams fat (50 percent calories from fat), 2.1 grams saturated fat, 4 grams carbohydrate, 45 milligrams cholesterol, 985 milligrams sodium, 1 gram fiber.

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Makes 4 servings

Preparation time: 10 minutes

Cooking time: 18 to 20 minutes


4 skinless flounder fillets (4 to 6 ounces each)

4 teaspoons basil pesto

1/4 teaspoon coarse salt

1/4 cup dry white wine

4 plum tomatoes, chopped

Chopped fresh parsley for garnish

Heat oven to 400 degrees. Place fillets on wax paper. Divide pesto and spread on fillets; sprinkle with salt. Starting at narrow end, roll fillets jelly-roll style. Place roll-ups, seam-side down, in 8-by-8-inch glass baking dish. Pour wine over fillets and top with tomatoes. Cover and bake 18 to 20 minutes or until fish is opaque throughout. Sprinkle with parsley to serve.

Per serving: 127 calories, 15 grams protein, 5 grams fat (35 percent calories from fat), 0.9 gram saturated fat, 3 grams carbohydrate, 52 milligrams cholesterol, 504 milligrams sodium, 1 gram fiber.