Menu Planner, Oct. 12 - Oct. 18 | CharlotteObserver.com & The Charlotte Observer Newspaper

7-Day Menu Planner

Menu Planner, Oct. 12 - Oct. 18

Posted: Monday, Oct. 13, 2008

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Friday
1 tablespoon canola oil
1 medium chopped onion
2 teaspoons minced garlic
2 teaspoons red curry powder
1 (14-ounce) can vegetable broth
1 (13.5-ounce) can light coconut milk
1 pound red or brown lentils, picked over and rinsed (see note)
3 cups fresh cauliflower florets
1 medium coarsely chopped red bell pepper
1 medium zucchini, cut into 3/4-inch pieces
1/4 cup fresh cilantro
HEAT oil in a large saucepan over medium. Add onion; cook 6 minutes or until softened. Add garlic and curry powder; cook 1 minute. Stir broth, coconut milk and 1/2 cup water into pan. Bring to boil. Add lentils, cauliflower, bell pepper and zucchini. Cover and reduce heat to low. Return to simmer, stirring once, 10 to 12 minutes or until lentils and vegetables are just tender. Stir in cilantro.
NOTE: If using brown lentils, cook according to package directions; add vegetables after 15 minutes of cooking lentils. Brown lentils require a longer cooking time than red lentils.
Yield: Makes 6 servings.
Preparation time: 15 minutes. Cooking time: about 20 minutes. Per serving: 371 calories; 23g protein; 56g carbohydrate; 7g fat (18% of calories from fat, 2.3g saturated fat); no cholesterol; 317mg sodium; 14g fiber.
Sunday
4 boneless pork chops, 3/4-inch thick (about 1 to 11/4 pounds)
1/4 teaspoon freshly ground black pepper
1/4 cup apple cider or juice
1/2 cup canned whole cranberry sauce
2 tablespoons honey
2 tablespoons frozen orange juice concentrate
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
HEAT a large nonstick skillet on medium-high. Sprinkle both sides of chops with pepper. Brown chops on each side in hot skillet (2 to 3 minutes per side). Add apple cider or juice. Reduce heat to medium. Cover tightly; cook on low 5 to 6 minutes or until chops are just done; drain. In a small bowl, combine cranberry sauce, honey, orange juice concentrate, ginger and nutmeg. Pour over chops. Cook 1 to 2 minutes or until heated through.
Yield: Makes 4 servings.
Preparation time: 10 minutes. Cooking time: about 15 minutes. Per serving: 247 calories; 21g protein; 27g carbohydrate; 6g fat (21% of calories from fat, 1.7g saturated fat); 66mg cholesterol; 53mg sodium; 1g fiber.
Tuesday
2 pounds well-trimmed boneless, skinless chicken thighs
2 (141/2-ounce) cans undrained diced tomatoes with jalapeno peppers
1 (8-ounce) can no-salt-added or regular tomato sauce
1 (1.25-ounce) envelope 30%-less-salt chili seasoning mix
2 (15-ounce) cans rinsed corn
1 (15-ounce) can rinsed black beans
Fat-free sour cream
Chopped fresh cilantro
PLACE chicken in a 4-quart or larger slow cooker. In a medium bowl, mix tomatoes, tomato sauce and chili seasoning; pour over chicken. Cover and cook on low 7 to 8 hours or until chicken is no longer pink. Stir to break up chicken. Stir in corn and beans. Cover and cook on low 15 minutes or until heated through. Garnish with sour cream and cilantro.
Yield: Makes 8 servings.
Preparation time: 15 minutes. Cooking time: about 7 hours, 15 minutes to 8 hours, 15 minutes. Per serving: 344 calories; 27g protein; 31g carbohydrate; 10g fat (27% of calories from fat, 2.3g saturated fat); 76mg cholesterol; 977mg sodium; 7g fiber.

FAMILY SUNDAY

Autumn-Glazed Pork Chops

Serve Autumn-Glazed Pork Chops (see recipe) with baked sweet potatoes. Slash the tops and drizzle them with a little maple syrup. Add cauliflower and an arugula salad. Blueberry turnovers (frozen) are dessert.

Plan ahead: Prepare 2 extra plain pork chops and save some cauliflower for Monday.

HEAT AND EAT MONDAY

Sauerkraut With

Pork and Apples

Use the leftover pork for Sauerkraut With Pork and Apples. Rinse and drain 4 cups refrigerated sauerkraut. Chop leftover cooked pork chops. Thinly slice 1 Granny Smith apple. Combine pork, sauerkraut and apple. Microwave, covered, on medium (50% power) 8 to 10 minutes or until hot and apples have softened. Stir occasionally. Serve with brown mustard. On the side, add leftover cauliflower and some rye bread. For dessert, pears are easy.

BUDGET TUESDAY

Chunky Chicken Chili

We added Chunky Chicken Chili (see recipe) to our collection of favorite chili recipes. Serve the low-cost meal with a lettuce wedge and cornbread (from a mix). Finish the meal with peaches.

Plan ahead: Save enough chili for Thursday.

KIDS' WEDNESDAY

Turkey Burgers

Serve turkey burgers on whole wheat buns. Surprise the kids and add a slice of avocado on top of the burgers. On the side, they'll like corn-on-the-cob. Fresh pineapplespears are dessert.

EXPRESS THURSDAY

Leftover Chili

Heat the leftover chili, garnish it with shredded reduced-fat cheddar cheese and serve it with baked tortilla chips. Add a packaged green salad. Make dessert light with kiwifruit.

MEATLESS FRIDAY

Curried Red Lentils

For a no-meat dinner, Curried Red Lentils (see recipe) has lots of flavor. Add a spinach salad and flatbread. Dessert is festive with fat-free chocolate ice cream garnished with chocolate sprinkles.

Plan ahead: Save enough ice cream for Saturday.

EASY ENTERTAINING SATURDAY

Tuscan Braised Cod

Entertain your guests with Tuscan Braised Cod tonight. In a deep, large nonstick skillet, heat 1 tablespoon olive oil. Add 1 medium sliced onion and cook 8 minutes or until softened. Add 1 clove thinly sliced garlic and cook 30 seconds. Add 1 (14-ounce) can drained, quartered artichoke hearts, 1/4 cup chopped kalamata olives, 1 tablespoon capers (rinsed) and 1 (26- ounce) jar portobello mushrooms with merlot sauce (such as Bertolli or another brand). Bring to boil on medium-high; reduce heat to low; add 6 (4- to 6-ounce) cod fillets. Simmer, covered, 10 minutes or until cod is opaque throughout. Serve on a platter over a bed of spaghetti. Add a mixed greens salad and garlic bread. For dessert, top leftover ice cream with caramel sauce and toasted sliced almonds.