7-Day Menu Planner
7-Day Menu Planner: Sweet potatoes give a boost to meatless chili
Family Sunday Make today’s family feast a more casual one with Greek chicken burgers with spiced yogurt sauce (see recipe) at the center of the plate. Serve it with orzo salad with chickpeas and dill (see recipe). On a sweet note, finish with red velvet cake.
Plan ahead: Save enough cake for Tuesday.
Shopping list: Ground chicken or turkey breast, fat-free or reduced-fat crumbled feta cheese, dried oregano, dried thyme, pepper, olive oil, plain yogurt, cumin, coarse salt, whole-wheat hamburger rolls, red leaf lettuce, tomato, cucumber, orzo, green onions, fresh dill, canned chickpeas, lemon, extra-virgin olive oil, garlic, red velvet cake.
Budget Monday Dishes that are lower cost and packed with flavor are always welcome, and that’s why white cheddar macaroni and cheese with ham is such a success. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Cook 1 pound farfalle (bowtie) pasta according to directions; drain.
Meanwhile, melt 2 tablespoons butter in a heavy-bottomed saucepan on medium. Stir in 2 tablespoons flour until well-blended; cook 1 minute. Whisk in 1 cup of 1 percent milk and cook, whisking continuously until smooth. Whisk in another cup milk and continue to cook, while whisking, 5 minutes or until thickened and smooth. Remove from heat; stir in 1/2 teaspoon each pepper and nutmeg. Whisk in 2 cups (3 1/2 cups total) reduced-fat or regular white cheddar cheese until smooth. In a large bowl, mix together the pasta, cheese sauce and 1 more cup of cheese. Stir in 1 (10-ounce) packaged frozen (and thawed) tiny green peas andzcup finely diced ham. Spoon into baking dish. Scatter 1/2 cup more cheese over the top. Bake 30 minutes or until bubbly. Remove from oven; let stand 10 minutes. (Adapted from Family Circle magazine.)
Serve with a spinach salad and multigrain bread. Enjoy peaches for dessert.
Plan ahead: Save enough macaroni and cheese for Tuesday.
Shopping list: Cooking spray, farfalle pasta, butter, flour, 1 percent milk, pepper, nutmeg, reduced-fat or regular white cheddar cheese, frozen tiny green peas, diced ham, fresh spinach, multigrain bread, peaches.
Express Tuesday Leftover macaroni and cheese is waiting for you, so dinner is practically ready once you heat it. Add a packaged Caesar salad and whole-wheat rolls on the side. Slice the leftover cake for dessert.
Shopping list: Packaged Caesar salad, whole-wheat rolls.
Meatless Wednesday This sweet potato chili (see recipe) is perfect for a cooler November meal. Serve it over brown rice. Add a lettuce wedge with sliced hard-cooked eggs and cornbread. Pineapple chunks are your dessert.
Plan ahead: Save enough chili and cornbread for Thursday. Cook enough rice for Saturday and freeze it.
Shopping list: Onion, green or red bell pepper, carrots, garlic, cumin, salt, black pepper, vegetable broth, canned diced tomatoes, mild or medium salsa, sweet potatoes, baking potato, canned red kidney beans, canned red beans, canned black-eyed peas, frozen corn, zucchini, brown rice, lettuce, eggs, cornbread, pineapple chunks.
Heat and Eat Thursday The leftover chili will be even better tonight since the flavors have blended more. Heat it and serve over toasted leftover cornbread squares. Add a romaine salad. For a light dessert, try tropical fruits.
Shopping list: Romaine, tropical fruits.
Kids Friday What kid could resist spaghetti and meatballs? Heat refrigerated or frozen (thawed) turkey meatballs in marinara sauce until hot. Toss with cooked drained spaghetti. Serve with carrot sticks and soft rolls. For dessert, stir sliced bananas into instant banana pudding made with 1 percent milk and top it with light whipped cream.
Plan ahead: Defrost the brown rice for Saturday.
Shopping list: Refrigerated or frozen turkey meatballs, marinara sauce, spaghetti, carrot sticks, soft rolls, bananas, instant banana pudding, 1 percent milk, light whipped cream.
Easy Entertaining Saturday
Invite guests for jerk seasoned shrimp with fruit salsa. Combine 2 tablespoons olive oil and 1 1/2 pounds uncooked peeled and deveined shrimp in a large bowl; toss to coat. Sprinkle with 3 tablespoons jerk seasoning; toss to coat.
Thread shrimp onto 8 (8-inch) skewers. Place skewers on grill rack coated with cooking spray; grill 6 minutes or until no longer pink.
For the salsa, combine 2 cups chopped fresh pineapple, zcup seeded, chopped cucumber, z cup vertically sliced red onion, 2 tablespoons chopped fresh cilantro and 2 teaspoons cider vinegar. Serve with shrimp. (Adapted from Cooking Light magazine.)
Serve with leftover brown rice, green beans with sliced almonds, a bibb lettuce salad and baguettes. Buy an ice cream pie for dessert.
Shopping list: Olive oil, uncooked shrimp, jerk seasoning, cooking spray, fresh pineapple, cucumber, red onion, fresh cilantro, cider vinegar, green beans, sliced almonds, bibb lettuce, baguettes, ice cream pie.
The Recipes
Greek Chicken Burgers with Spiced Yogurt Sauce
Preparation time: 15 minutes
Cooking time: about 10 minutes, plus pasta
1 pound ground chicken or turkey breast
1/2 cup fat-free or reduced-fat crumbled feta cheese
2 teaspoons dried oregano
1/2 teaspoon each dried thyme and pepper
2 teaspoons olive oil
1/4 cup plain yogurt
1/8 teaspoon each cumin, pepper and coarse salt
4 whole-wheat hamburger rolls
Red leaf lettuce, tomato and cucumber slices
In a large bowl, mix together the chicken, feta, oregano, thyme and pepper. Shape into 4 patties. Heat oil in a large nonstick skillet on medium until hot. Add patties; cook 4 to 5 minutes on each side or until cooked through (internal temperature 165 degrees).
Season yogurt with cumin, pepper and salt. Serve burgers on toasted rolls. Top each burger with 1 tablespoon yogurt mixture. Garnish with lettuce, tomato and cucumber as desired. Makes 4 servings.
Per serving: 292 calories, 35 grams protein, 6 grams fat (18 percent calories from fat), 1.1 grams saturated fat, 25 grams carbohydrate, 66 milligrams cholesterol, 652 milligrams sodium, 4 grams fiber.
Orzo Salad with Chickpeas and Dill
Preparation time: 15 minutes
Cooking time: for the pasta
1 cup orzo
1/2 cup thinly sliced green onions
1/2 cup fat-free or reduced-fat crumbled feta cheese
1/4 cup chopped fresh dill
1 (19-ounce) can rinsed chickpeas
3 tablespoons fresh lemon juice
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon cold water
1/8 teaspoon salt
1/2 teaspoon minced garlic
Cook orzo according to directions. Drain and rinse with cold water; drain again. In a large bowl, combine orzo, onions, feta cheese, dill and chickpeas, tossing gently to mix. In a small bowl, whisk together the lemon juice, oil, water, salt and garlic. Drizzle over pasta mixture; toss to coat. (Adapted from Cooking Light magazine.) Makes about 6 cups.
Per cup: 224 calories, 10 grams protein, 5 grams fat (20 percent calories from fat), 0.5 gram saturated fat, 35 grams carbohydrate, no cholesterol, 393 milligrams sodium, 4 grams fiber.
Sweet Potato Chili
Preparation time: 15 minutes
Cooking time: 6 hours on low; 30 minutes on high
1 medium chopped onion
1/2 cup diced green or red bell pepper or a combination
(I used both)
1 cup sliced carrots
2 cloves minced garlic
2 teaspoons cumin
1/2 teaspoon each salt and black pepper
1/4 cup vegetable broth
1 (28-ounce) can undrained diced tomatoes
1 (11-ounce) jar mild or medium salsa
2 medium peeled cubed sweet potatoes (see Notes)
1 medium peeled cubed baking potato
1 (15-ounce) can rinsed red kidney beans (see Notes)
1 (15-ounce) can rinsed red beans
1 (15-ounce) can rinsed black-eyed peas
1 cup frozen corn
1 medium diced zucchini
In a 4-quart or larger slow cooker, combine onion, bell pepper, carrots, garlic, cumin, salt, pepper, broth, tomatoes, salsa and both potatoes; mix well. Cover and cook on low 6 hours or until potatoes are tender. Raise heat to high. Add both beans, peas, corn and zucchini; cook 30 more minutes or until heated through. Makes about 12 cups.
Notes: Use all sweet potatoes if desired. Use any combination of beans.
Per cup: 171 calories, 7 grams protein, 0.5 gram fat (3 percent calories from fat), no saturated fat, 35 grams carbohydrate, no cholesterol, 568 milligrams sodium, 8 grams fiber.
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