Seven-Day Menu Planner

The family will give their approval to your PECAN-COATED CHICKEN. Heat oven to 350 degrees. Coat 4 chicken cutlets with a mixture of 3 tablespoons flour and 1/2 teaspoon each coarse salt and pepper; dip cutlets into 2 beaten egg whites. Next, cover chicken in 1 cup finely chopped pecans. Bake on a foil-lined baking sheet coated with cooking spray, 12 to 15 minutes or until the internal temperature reaches 165 degrees.

Serve with RICE and SCALLOPED CABBAGE (see recipe). Add CRUSTY ROLLS. Enjoy BLUEBERRY COBBLER for dessert.

PLAN AHEAD: Prepare enough rice and freeze for Friday. Save enough cabbage and cobbler for Monday.

4/ 29

Express Monday

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with quartered RED POTATOES tossed with butter and chopped fresh dill and the leftover SCALLOPED CABBAGE. Add RYE BREAD. Heat the leftover COBBLER for dessert.

4/ 30

Kids Tuesday

All the “kids” at our house enjoyed the sloppy Joe-like BARBECUE TURKEY AND BEANS (see recipe). We served it open-face over toasted whole-grain buns. Add frozen OVEN FRIES and deli CARROT SALAD. PEARS make a good dessert.

TIP: Adults might want to add sliced jalapeno peppers to their sandwiches.

PLAN AHEAD: If time permits, assemble tomorrow’s lasagna tonight, and cover and refrigerate.

5/ 1

Meatless Wednesday

LAZY LASAGNA works for me! Heat oven to 375 degrees. Combine 2 (15-ounce) containers fat-free or reduced-fat ricotta cheese, 4 beaten egg whites, 1 cup (2 cups total) fat-free or part-skim shredded mozzarella cheese and 1/4 cup (1/2 cup total) freshly grated parmesan cheese; mix well. In a 9-by-13-inch baking dish, spread 1 cup (4 cups total) red pasta sauce. Layer 4 (12 total) uncooked lasagna noodles, 1 cup pasta sauce, 1/2 the ricotta cheese mixture. Repeat layers, ending with the remaining 4 noodles and 1 cup sauce. Cover with nonstick foil; bake 1 hour. Uncover and sprinkle with remaining 1 cup mozzarella and 1/4 cup parmesan cheese. Bake 10 more minutes; let stand 10 minutes.

Serve with a packaged ITALIAN SALAD and GARLIC BREAD. How about TAPIOCA PUDDING for dessert?

TIP: If the lasagna has been refrigerated, add about 10 minutes to the baking time.

PLAN AHEAD: Save half the lasagna for Thursday night.

5/ 2

Heat-and-Eat Thursday

You’ve done the work, now relax and reheat the leftover LASAGNA for an easy dinner. Serve with a packaged GREEN SALAD and ITALIAN BREAD. Add refreshing LEMON SHERBET for dessert.

PLAN AHEAD: Refrigerate frozen rice to thaw for Friday.

5/ 3

Budget Friday

Buy canned tomato soup (choose the lowest-sodium one) and add leftover rice for your own TOMATO RICE SOUP. We liked the soup with GRILLED CHEESE SANDWICHES and (any) pickles on the side. Make SUNDAES by spooning fresh STRAWBERRIES over fat-free chocolate ice cream.

5/ 4

Easy Entertaining Saturday

Prepare ROSEMARY MARINATED LAMB CHOPS (see recipe) and serve with WHITE BEAN SALAD WITH MINT AND RED ONION. In a small bowl, mix 1/2 cup small diced red onion with 3 tablespoons sherry vinegar; let stand for 15 minutes. In medium bowl, mix the vinegar and onion with 1 (15-ounce) can rinsed white beans, 1/2 cup coarse chopped spearmint or mint leaves, 1/2 cup small diced red bell pepper, 2 tablespoons each rinsed capers and extra-virgin olive oil and coarse salt and pepper to taste. Toss to mix. (Adapted from “Fine Cooking Cook Fresh,” Carolyn Mandarano, editor; The Taunton Press, Inc., 2013.)

Alongside, add fresh sliced ZUCCHINI and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

SCALLOPED CABBAGE (Sunday)

Makes 8 servings

Preparation time: 15 minutes

Cooking time: 60 minutes

2 cups cornflakes cereal, crushed

2 tablespoons melted butter

1 (10-ounce) package thinly shredded cabbage (coleslaw mix)

1/2 medium sweet onion (such as Vidalia), thinly sliced

1/2 cup 1 percent milk

1/2 cup low-fat mayonnaise

1 (10 3/4-ounce) can condensed reduced-sodium and reduced-fat cream of celery soup (such as Healthy Request)

1 cup 50 percent reduced-fat shredded sharp cheddar cheese

Heat oven to 350 degrees. Coat an 11-by-7-inch baking dish with cooking spray. Combine cereal and butter; spoon half of mixture into dish. Top with cabbage and onion. Mix together milk, mayonnaise and soup; pour over cabbage. Sprinkle with cheese and remaining cereal mixture. Bake, covered, 50 minutes. Increase heat to 400 degrees, remove cover and bake 10 minutes or until bubbly.

Per serving: 176 calories, 6 grams protein, 7 grams fat (34 percent calories from fat), 3.6 grams saturated fat, 24 grams carbohydrate, 17 milligrams cholesterol, 488 milligrams sodium, 2 grams fiber.

BARBECUE TURKEY AND BEANS (Tuesday)

Makes 12 servings

Preparation time: 15 minutes

Cooking time: 8 hours on low; 4 to 5 hours on high

2 pounds bone-in turkey thighs, skinless

1 (28-ounce) can vegetarian baked beans

1 1/2 cups onion, chopped

1 cup barbecue sauce

1 tablespoon spicy brown or other mustard

1 teaspoon cumin

1 teaspoon coarse salt

Place turkey in a 4-quart or larger slow cooker. In a medium bowl, combine beans, onion, barbecue sauce, mustard, cumin and salt; mix well. Spoon over turkey. Cook 8 hours on low or 4 to 5 hours on high. Remove turkey and shred with 2 forks; discard bones. Return meat to cooker, mix well and serve.

Per serving: 191 calories, 14 grams protein, 3 grams fat (15 percent calories from fat), 0.9 gram saturated fat, 23 grams carbohydrate, 34 milligrams cholesterol, 659 milligrams sodium, 3 grams fiber.

ROSEMARY MARINATED LAMB CHOPS (Saturday)

Makes 8 lamb chops

Preparation time: 10 minutes; marinating time: 30 to 60 minutes

Cooking time: about 10 minutes

2 teaspoons dried crushed rosemary

1 teaspoon dried thyme

1 teaspoon black pepper

1 teaspoon garlic powder

1/2 teaspoon coarse salt

1 cup yellow onion, finely chopped

1/2 cup fresh orange juice

1/4 cup dry white wine

3 tablespoons olive oil, divided

8 loin lamb chops, cut 1 to 1 1/4 inches thick (about 3 1/2 ounces each)

Combine rosemary, thyme, pepper, garlic powder and salt; mix well. Add onion, orange juice, wine and 2 tablespoons olive oil. Whisk together and reserve 1/2 cup mixture for later. Place lamb in resealable plastic bag; add marinade. Turn to coat. Refrigerate 30 to 60 minutes. Remove lamb (do not remove onion pieces from chops), blot with paper towel and discard marinade. Heat remaining olive oil in a heavy skillet over medium-high. Sear lamb 4 minutes on one side or until well-browned. Turn and cook 4 more minutes or until desired doneness. Add reserved marinade and simmer 2 minutes. Remove lamb to serving platter. Pour cooked marinade over lamb. Serve immediately.

Per chop: 166 calories, 18 grams protein, 9 grams fat (51 percent calories from fat), 2.5 grams saturated fat, 2 grams carbohydrate, 56 milligrams cholesterol, 170 milligrams sodium, no fiber.