Introduction to Menu Planning
Menu planning is an essential part of organizing meals for the week. It helps in saving time, reducing food waste, and ensuring that everyone in the family gets to enjoy a variety of healthy meals. This week’s menu planner focuses on gathering the family for a traditional pot roast with root vegetables, followed by a series of delicious meals planned out for each day of the week.
Sunday: Autumn Pot Roast with Root Vegetables
Description
Autumn Pot Roast with Root Vegetables is a hearty and comforting meal perfect for Sundays. It serves 10 people and is made with a boneless chuck roast, root vegetables like carrots, potatoes, parsnips, and leek, along with a blend of spices and seasonings.
Ingredients
- 1 teaspoon dried oregano
- 1 clove garlic, minced
- 1/2 teaspoon coarse salt
- 1/2 teaspoon lemon pepper seasoning
- 1 (3- to 3 1/2-pound) boneless chuck roast
- 1 tablespoon canola oil
- 3/4 cup water
- 1 pound baby carrots
- 8 small red potatoes, halved
- 2 large parsnips, cut into 2- to 2 1/2-inch pieces
- 1 small leek, cut into 1 1/2-inch pieces
- 1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water
Directions
Combine oregano, garlic, salt, and lemon pepper. Press onto roast. Heat oil in a large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes, and parsnips; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove from pot; keep warm. Skim fat from cooking liquid. Return 2 cups liquid to pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly.
Plan Ahead
Save 2 cups of beef for Monday; save some cobbler for Tuesday.
Monday: Pepper Beef Hash
Description
Pepper Beef Hash is a great way to use leftover beef from Sunday’s pot roast. It’s a simple and flavorful dish made with chopped beef, frozen hash browns, red bell pepper, onion, and seasonings.
Ingredients
- 1 tablespoon canola oil
- 2 cups chopped beef from Autumn Pot Roast
- 2 cups frozen hash browns
- 1 cup chopped red bell pepper
- 1/2 cup chopped onion
- Salt and pepper
Directions
Heat canola oil in a large nonstick skillet on medium. Add beef and frozen hash browns, red bell pepper, onion, and salt and pepper to taste. Mix well. Cook, stirring occasionally, 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated.
Tuesday: Deviled Chicken Tenders
Description
Deviled Chicken Tenders offer a spicy kick with the combination of Dijon mustard, Tabasco sauce, and basil. It’s an easy and delicious meal that can be served with O’Brien potatoes, pickled beets, and a baguette.
Ingredients
- 1/4 cup Dijon mustard
- 1/4 cup unsalted chicken broth
- 1 teaspoon Tabasco sauce
- 2 tablespoons chopped fresh basil (or 2 teaspoons dried)
- Coarse salt
- 2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders
Directions
Heat oven to 400 degrees. Combine Dijon mustard, chicken broth, Tabasco sauce, basil, and a dash of salt; mix well. Place chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through.
Serve With
Add O’Brien potatoes (from frozen), pickled beets, and a baguette. Warm the leftover cobbler and top with vanilla ice cream for dessert.
Plan Ahead
Save enough ice cream for Thursday.
Wednesday: Vegetable Lo Mein
Description
Vegetable Lo Mein is a quick and nutritious meal made with whole-grain linguine, stir-fry vegetables, green onions, and cashews. It’s a great way to include a variety of vegetables in your diet.
Ingredients
- 12 ounces whole-grain or regular linguine
- 2 teaspoons canola oil
- 1 1/2 teaspoons minced garlic
- 1 1/2 teaspoons minced fresh ginger
- 1 (16-ounce) package frozen stir-fry vegetables, thawed
- 1 (3.5-ounce) bunch green onions cut into 1-inch pieces
- 1/2 cup stir-fry sauce
- 1/2 cup chopped cashews
Directions
Cook linguine according to directions. Meanwhile, heat canola oil in a large nonstick skillet. Add garlic and ginger; cook 30 seconds. Add stir-fry vegetables and green onions; stir-fry 3 minutes. Drain pasta; toss with vegetables, stir-fry sauce, and cashews.
Serve With
A mixed green salad and crusty rolls. Try pears for a light dessert.
Thursday: Mediterranean-style Baked Chicken Tenders
Description
Mediterranean-style Baked Chicken Tenders are flavored with a blend of cornflakes, Greek feta cheese, Parmesan cheese, and herbs. It’s a tasty and healthier alternative to fried chicken.
Ingredients
- 2 cups cornflakes
- 1/2 cup crumbled Greek feta cheese
- 1/4 cup freshly grated Parmesan cheese
- 1 teaspoon dried basil
- 1/4 teaspoon coarse salt
- 1 pound chicken breast tenders
Directions
Heat oven to 350 degrees. In a blender, combine cornflakes, both cheeses, basil, and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in mixture. Place on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature reaches 165 degrees.
Serve With
Mashed potatoes, gravy, green beans, and whole-grain rolls. For dessert, drizzle chocolate syrup over leftover ice cream.
Friday: Cajun Red Beans and Rice
Description
Cajun Red Beans and Rice is a classic Louisiana dish made with smoked sausage, red beans, and a blend of spices. It’s a hearty and flavorful meal perfect for Fridays.
Ingredients
- 1 tablespoon canola oil
- 1 chopped green bell pepper
- 1 medium chopped onion
- 3 cloves minced garlic
- 3 ribs chopped celery
- 1 pound reduced-fat sliced smoked sausage or andouille sausage
- 2 (16-ounce) cans rinsed red beans
- 3 tablespoons no-salt Cajun seasoning
Directions
Heat canola oil on medium in a large nonstick skillet. Cook green bell pepper, onion, garlic, and celery for 6 to 8 minutes or until softened. Add smoked sausage or andouille sausage; cook 5 minutes. Add red beans and Cajun seasoning; simmer 5 minutes. Serve immediately over rice.
Serve With
Add an escarole salad and corn bread. Finish with a bowl of peaches.
Saturday: Tuna with Fresh Mango and Red Pepper Salsa
Description
Tuna with Fresh Mango and Red Pepper Salsa is a refreshing and light meal perfect for Saturdays. The combination of tuna, mango, red bell pepper, and cilantro creates a flavorful and healthy dish.
Ingredients
- 1 large mango, peeled and finely chopped
- 1 medium red bell pepper, finely chopped
- 1 medium red onion, finely chopped
- 1/4 cup finely chopped cilantro
- Juice of 1 lime
- Coarse salt and black pepper to taste
- 4 (5- or 6-ounce) tuna steaks
- Olive oil
Directions
To make the salsa, combine mango, bell pepper, onion, cilantro, and lime juice. Season with salt and pepper; refrigerate at least 1 hour. Heat broiler. Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time. Serve with salsa.
Serve With
Couscous, a Bibb lettuce salad, and sourdough bread. For dessert, have coconut cake.
Conclusion
This week’s menu planner offers a variety of meals that cater to different tastes and dietary preferences. From the traditional pot roast to the spicy Cajun red beans and rice, and the refreshing tuna with mango salsa, there’s something for everyone. Menu planning helps in organizing meals, saving time, and ensuring that the family enjoys healthy and delicious food throughout the week.
FAQs
- Q: How do I store leftovers safely?
A: Always cool leftovers to room temperature within two hours of cooking and store them in shallow, covered containers in the refrigerator at 40°F (4°C) or below. - Q: Can I substitute ingredients in the recipes?
A: Yes, you can substitute ingredients based on personal preferences and dietary needs. However, ensure that the substitutions do not significantly alter the flavor or nutritional content of the dish. - Q: How can I make meal prep more efficient?
A: Plan your meals in advance, make a grocery list, and shop for ingredients once a week. Prep ingredients
