7-Day Menu Planner For Dummies
Format: PDF / Kindle (mobi) / ePub
Flavorful, nutritious meals that can be prepared quickly, easily, and economically
7-Day Menu Planner For Dummies is the perfect book for any family looking for a structured, nutritional approach to daily meal planning. It contains over a year’s worth of weekly dinner ideas and recipes that take an average of thirty minutes to prepare, contain an average of thirty percent calories from fat, and use common ingredients to save time and money.
- Features budget-friendly family meals that are both quick and healthy
- Dinner for each week of the night is associated with a theme—for example: Family Sunday, Kids Monday, Express Tuesday, Budget Wednesday, Heat and Eat Thursday, Meatless Friday, and Easy Entertaining Saturday
In this time of budget, time, and health consciousness, 7-Day Menu Planner For Dummies gives families just what they need to easily plan the right meals!
amounts of sodium contained by some everyday foods found today in my kitchen: 06_878576-ch02.indd 21 ✓ Skim milk, 1 cup: 130 milligrams ✓ Whole-grain bread, 1 slice: 170–200 milligrams ✓ Butter, 1 tablespoon: 90 milligrams ✓ Bacon, broiled: 101 milligrams (and who eats broiled bacon?) ✓ Banana: 1 milligram ✓ Egg: 62 milligrams ✓ Ketchup, 1 tablespoon: 178 milligrams ✓ Ready-to-eat cereal, 3⁄4 cup: Kashi Go Lean (in my pantry), 85 milligrams; Cornflakes and Rice Krispies (not in my pantry), 203
cheese or Neufchatel cheese. If I want a little creamier texture in a sauce, I use 1-percent-fat milk; otherwise, I use (and drink) fat-free milk, usually Smart Balance for the extra calcium. Sometimes, I use fat-free half-and-half, depending on the amount needed in a recipe. Obvious ways to cut the fat are to trim as much fat from the protein as possible before cooking, chill and skim after cooking, and avoid eating the skin from poultry. For example, if I’m going to make a pulled pork recipe in
small amount of butter or margarine before adding liquid. ✓ If you burn the heck out of it, including the pan (in the microwave), open all the windows, turn on the fans, say bad words, and leave home to allow the stench to leave the premises. Boy, do burned plastic and burned rice turn you into a person who pays more attention to what’s cooking! It’s a memorable experience. Just ask the Virgo. Pasta Before we dive into pasta, note that you’d have to rent an arena to store all the various kinds.
Pie (see recipe). Serve it with a spinach salad. Enjoy pears for dessert. Tuesday Budget Some would call it cheap, but I say frugal when I save money with dishes like Taco Soup (see recipe). Serve the stew-like, slow-cooker soup with a sliced avocado salad. Add baked tortilla chips. Slice the leftover cherry pie for dessert and top it with light whipped cream. Wednesday Express Choose any flavor rotisserie chicken for a quick meal. Accompany it with leftover Baked Corn Pudding. Add a
paprika, divided ⁄2 teaspoon kosher salt 1 ⁄8 teaspoon ground black pepper 1 1 tablespoon olive oil 1 cup chopped onion 1 141⁄2-ounce can no-saltadded diced tomatoes ⁄3 cup coffee creamer or light cream 1 Chopped parsley for garnish if desired Per serving: 221 calories, 28g protein, 6g fat (26 percent calories from fat), 0.9g saturated fat, 12g carbohydrate, 66mg cholesterol, 357mg sodium, 3g fiber. 11_878576-ch05b.indd 176 9/10/10 2:59 PM Week 25 Sunday Family Make family day special