Basic Weekly Menu Plan

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Get the meal makeovers, nutrition data, dietary exchanges and point values for the menus.

 

Monday Recipes

Notes for Monday:

1. Today's Labor Day (US) meal is a mid-day cookout that will have you so full you won't need to plan dinner! But if you are not in the US and/or you have to work today, you can have your hot dog feast when you get home.
   
   
2. Interested in a little Labor Day History? On September 5, 1882 in New York City the first Labor Day in the U.S. was celebrated as a "workingman's holiday" when (despite the threat of mass firings!) workers united in a parade 10,000 strong down Broadway, thought to have been proudly led by Irish-American activist Peter MacGuire, though there have been challenges as to who should be credited with the proposal of the first Labor Day. Despite who first proposed it, a holiday was born. From New York, the idea spread across the country to honor workers every year. Congress finally passed official legislation in 1894 making the first Monday in September of each year a legal holiday.
   
   
3. Make the simple syrup for the lemonade the night before or in the morning so it has time to chill.
   
   
4. If you can't find blackberries, you can substitute another type of berry or even peaches in this cobbler recipe. Just be sure to make note of the change on your grocery list.
   
   
   

Hot Dogs with Chili Sauce

• Hot dogs
• Buns
• Your favorite hot dog chili (or see the recipe below)
• shredded cheese
• chopped onions
• mustard
• relish

I think hot dogs are always better from the grill. For better buns, wrap several buns in foil and put them on the grill to warm a few minutes before the hot dogs are done. Serve with chili, cheese, chopped onions, mustard, and relish as you prefer.

 

French Fries

I use frozen fries for ease, but feel free to make homemade fries if you are feeling energetic!

 

 Hot Dog Chili

• 1 lb. hamburger meat
• 4 med onions, diced/chopped
• 4 Tbsp mustard -- yellow
• 3 tsp sugar
• 2 tsp vinegar -- apple cider
• 2 tsp chili powder
• 1 cup catsup
• salt -- to season

Break up the hamburger meat and put into a 4-qt. pan. Add enough hot water to make a thick mix. Stir until smooth. Add the remaining ingredients. Cook slowly for 1 hour. Can be thinned as needed with water or beer.

I found this recipe on about.com. The notes said it was from the pool hall in Aiken, SC, which is known for its great hot dog chili. It is good but there is one thing I would do differently. I would grind my meat to make it a finer consistency (if I had a meat grinder). Also, if you like beans in your hot dog chili, you will want to use another recipe.

 

 Cole Slaw

• 1 bag prepared cabbage slaw*, or homemade shreds
• 1/2 cup mayonnaise
• 1 Tbsp. vinegar
• 2 tsp. sugar or sugar substitute

Combine last 3 ingredients and refrigerate covered until ready to use. Mix with shredded slaw vegetables just before serving.

 

Fresh Lemonade

• 8 cups water
• 1-3/4 cups sugar
• 1-1/2 cups lemon juice (or the juice of 6 large lemons*)

In a saucepan, combine 2 cups water and the sugar over medium heat. Simmer, stirring frequently, until all of the sugar dissolves. This is called a simple syrup. Remove from heat. Chill for several hours. Before serving, add 6 cups water and the lemon juice and mix well. Serve over ice.

 

 

Blackberry Cobbler

• 2 1/2 cups blackberries (fresh or thawed)
• 1 cup sugar
• 1 cup self-rising flour
• 1 cup milk
• 1/2 cup butter, melted
• ice cream or whip cream, optional

Mix together blackberries and 1/2 cup of the sugar in a small bowl. Let stand. Preheat oven to 350°F. In a separate bowl, mix together remaining sugar, flour and milk until blended. Stir in melted butter. Pour batter into a greased 8 inch square pan. Spoon blackberry mixture over batter. Bake for 1 hour or until golden brown and bubbly. Serve with ice cream or whip cream if desired.

 

Tuesday Recipes

Notes for Tuesday:

1. Tonight we will be making taco seasoned ground beef. The grocery list shows 5 pounds ground beef and a pack of taco seasoning per pound. Brown your ground beef and follow seasoning packet directions. Put any extra seasoned meat in the freezer for when you need a quick meal. We will be having another taco meat dish next week so be sure to label you freezer portions as "Taco Seasoned Ground Beef".
   
   
2. This recipe is basically a salad with fixings of your choice. If you want to add the onions and green peppers, this would be a good time to buy in bulk, chop and replenish your freezer. You will want to add extra to your shopping list.
   
   
   
   

 Taco Mac Salad

• 1 box (8 oz.) tri-color spiral macaroni
• 1 lb. taco seasoned ground beef
• 1/2 cup green peppers, chopped
• 1/2 cup onions, chopped
• 1 cup cheese - cheddar, shredded
• 1 carton cherry tomatoes
• 1/2 head lettuce, shredded
• salt
• pepper
• 1/2 cup french dressing
• 1 package nacho doritos

Cook macaroni as directed. Drain. Rinse with cold water. Drain again. In a large bowl mix macaroni, green pepper, onion, cheese, tomatoes, lettuce, & seasonings. Chill. Just before serving, stir in warm seasoned ground beef, french dressing and chips. Toss lightly.

 

Vanilla yogurt with sliced fruit of your choice

 

Churros

• Pillsbury refrigerated bread sticks* (or homemade bread stick dough that is ready to be baked)
• cinnamon & sugar mixture

This easy recipe is a kid pleaser. Twist the bread sticks by holding each end and twisting in opposite directions. Roll gently in cinnamon and sugar mixture and bake as usual.

 

Wednesday Recipes

Notes for Wednesday:

1. We are going to save 2-3 pieces of chicken (about 1 lb.) from tonight's meal for restocking your freezer. (This extra chicken is reflected in the grocery list.)
   
   
   

Easy Chicken and Feta Bake

• 3 lbs. boneless skinless chicken breast halves
• 2 tbsp lemon juice, divided
• Salt
• Pepper
• 1 pkg. (4 oz.) crumbled Feta Cheese (we like the one seasoned with Basil and Tomato)
• 1/4 cup each finely chopped red pepper and fresh parsley

Arrange chicken in 13 x 9-inch baking dish. Drizzle with 1 Tbsp. lemon
juice. Season with salt and pepper. Top with feta cheese. Drizzle with
remaining 1 tbsp. lemon juice. Bake at 350° for 35-40 minutes or until
cooked through. Sprinkle with red pepper and parsley.

 

Steamed Broccoli (fresh* or frozen)

 

 

Thursday Recipes

Notes for Thursday:

1. You should have pre-formed meatballs in your freezer to use tonight. If you don't, you may use a bag of meatballs from your grocer or use the recipe here.
   
   
2. If one bag of spinach and one package of strawberries is not enough for two meals for your family, just add the doubled ingredients to your grocery list. Go ahead and wash all the spinach and strawberries for both nights, then add the dressing each night separately so it will keep better.
   

 

 Spaghetti with Meatballs

• 1 (28 ounce) jar spaghetti sauce
• 1 (14.5 ounce) can peeled and diced tomatoes
• 1 (14.5 ounce) can stewed tomatoes
• 1 (6 ounce) can tomato paste
• 1 onion (from freezer), thawed
• 2-3 cloves minced garlic
• 1 tsp. dried thyme
• 1 bay leaf
• 1 tsp. oregano
• 1 tsp. basil
• meatballs (from freezer, thawed)

Combine all ingredients and simmer in a slow cooker for 4-5 hours on low.

 

Spinach and Strawberry Salad with Poppy Seed Dressing

• 1 pkg. baby spinach leaves, rinsed well
• 1 pkg. Strawberries, quartered
• 1/4 cup walnuts
• Poppy Seed Dressing, recipe below

Wash baby spinach leaves thoroughly. Slice strawberries. Mix spinach and strawberries together in a medium salad bowl.

 

 

Poppy Seed Dressing

• 1 1/4 cup sugar
• 2 tsp dry mustard
• 2 tsp salt
• 2/3 cup white vinegar
• 1 tbsp onion powder
• 2 cups salad oil (or any light vegetable oil)
• 3 tbsp poppy seed

Mix sugar, mustard, salt and vinegar. Add onion powder and stir thoroughly. Add oil slowly, beating constantly with a whisk until thick and well blended. Add poppy seed and beat for a few more minutes. Store in cool place or in the fridge for up to two weeks. Can also be served over fruit such as grapefruit or avocado.

 

 Garlic Bread

• 2 fresh hoagie rolls, sliced lengthwise
• 1/2 stick butter
• 3 cloves garlic, crushed
• salt

Melt butter in saucepan. Add garlic and salt to taste. Dip one side of bread slices into garlic butter and place on cookie sheet in loaf form. Warm at 350°F until hot.

 

 

 

Friday Recipes

Notes for Friday:

1. Margherita Pizza was first created for Queen Margherita of Italy in 1889 by Raffaele Esposito and is made so that it reflects the colors of the Italian flag.
   
   
2. I recommend periodically making a double (or triple) pizza dough recipe in your bread machine or large mixer and freezing the extra dough for an easy lunch or dinner another day. The Urban Homemaker has a double pizza dough recipe that is very good. It has variations for garlic, herbed, or seeded dough.
   
   
3. If you are using a bread machine to make dough, time it so that it is ready just before you want to cook the pizza. If you are using a frozen pizza dough, be sure to allow enough time for it to thaw. I like to thaw it for several hours in the refrigerator.
   
   
   

Margherita Pizza

• Prepared pizza crust
• 28 oz. spaghetti sauce
• 2 cups mozzarella cheese, shredded
• 1/2 cup Parmesan cheese, shredded
• 2-3 small tomatoes, thinly sliced
• 1/4 cup pesto or chopped fresh basil*
• 1/2 tsp. crushed red pepper

Thinly slice 2-3 small tomatoes and layer them on a baked pizza crust that has been spread with pizza/spaghetti sauce and sprinkled with both cheeses. Drizzle with 1/4 cup pesto (or sprinkle with fresh chopped basil leaves) and sprinkle with 1/2 tsp. crushed red pepper. Bake at 450 degrees for 12 minutes.

 

 

Leftover Spinach Salad with Strawberries

 

* Indicates that of the options listed, this item is the one on the grocery list.

This week's Grocery List can be downloaded here:

Grocery List for Dinner Menu for Sept. 7-11, 2009 - PDF

Grocery List for Dinner Menu for Sept. 7-11 , 2009 - TXT (for PDAs or text editing)

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