7 Day Menu Planner for October 01, 2017

Sunday Family

Buy a SPIRAL-SLICED HAM and pair it with RICE, ZUCCHINI AND CORN CASSEROLE. Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. Your APPLE CRISP is good for dessert, especially with a little VANILLA ICE CREAM on top.

Save enough ham and crisp for Tuesday; save some ice cream for Saturday.

Shopping List

spiral-sliced ham, canola oil, zucchini, onion, eggs, brown rice, corn, canned chopped green chilies, 50 percent light cheddar cheese, crumbled queso fresco or reduced-fat feta cheese, cooking spray, romaine, whole-grain bread, ingredients for apple crisp (or store-bought crisp), vanilla ice cream.

RICE, ZUCCHINI AND CORN CASSEROLE

  • Servings: makes 8 servings
  • Preparation time: 15 minutes
  • Cooking time: about 1 hour
  • 2 teaspoons canola oil
  • 1 pound grated zucchini
  • 1/2 cup chopped onion
  • 2 whole eggs
  • 2 egg whites
  • 3 cups cooked brown rice
  • 1 cup corn
  • 2 (4-ounce) cans chopped green chilies, drained
  • 2 cups shredded 50 percent light cheddar cheese
  • 4 ounces crumbled queso fresco or reduced-fat feta cheese

Preheat oven to 375 degrees. Heat oil in a large nonstick skillet on medium. Add zucchini and onion; cook, stirring often, 5 minutes or until zucchini is softened. Remove from heat; set aside. In a large bowl, beat eggs with a fork; stir in cooked rice, corn, chilies, cheeses and zucchini mixture. Mix well. Pour into a 9-by-13-inch baking dish coated with cooking spray. Bake 45 to 50 minutes or until knife inserted in center comes out clean. Serve.

Per serving: 238 calories, 15 grams protein, 9 grams fat (33 percent calories from fat), 4.4 grams saturated fat, 26 grams carbohydrate, 66 milligrams cholesterol, 333 milligrams sodium, 3 grams fiber.

Monday Budget

Be penny-wise and prepare BROWN RICE TACO BOWL for a low-cost entree. Serve it with MIXED GREENS. Enjoy FLAN for dessert.

Shopping List

brown rice, lean ground beef, chili powder, cumin, coarse salt, garlic powder, salsa, avocados, tomatoes, 50 percent light cheddar cheese, red onion, reduced-fat sour cream, green onion, mixed greens, flan.

BROWN RICE TACO BOWL

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
less than 10 minutes, plus brown rice
  • 1 cup uncooked brown rice (3 cups cooked)
  • 1 pound lean ground beef
  • 2 to 3 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon garlic powder
  • 1 cup salsa
  • 2 avocados, pitted, peeled and sliced
  • 1 cup chopped tomatoes
  • 1 cup shredded 50 percent light cheddar cheese
  • 2 tablespoons chopped red onion
  • 4 tablespoons reduced-fat sour cream
  • 1 green onion, sliced on the diagonal

Cook rice according to directions. Meanwhile, in a large nonstick skillet, cook beef, chili powder, cumin, salt and garlic powder on medium-high 6 minutes or until beef is no longer pink. Stir in salsa; cook 2 minutes or until heated through.

To assemble: Divide ingredients evenly among four bowls, beginning with brown rice. On top of rice, compose beef mixture, avocado, tomatoes, cheese and onion around edges of bowls. Top with sour cream and sliced onions for garnish. Serve with additional salsa if desired. (Adapted from Swirls of Flavor, SwirlsOfFlavor.com).

Per serving: 620 calories, 39 grams protein, 29 grams fat (41 percent calories from fat), 9.5 grams saturated fat, 54 grams carbohydrate, 87 milligrams cholesterol, 648 milligrams sodium, 10 grams fiber.

Tuesday Heat and Eat

Leftover HAM makes a great sandwich. Spread basil pesto on Italian bread and layer with arugula, brie and the ham. Add BROCCOLI SLAW on the side. Leftover APPLE CRISP would be good for dessert.

Shopping List

basil pesto, Italian bread, arugula, brie, broccoli slaw.

Wednesday Meatless

I'm always looking for an easy risotto, and this microwave recipe for TOMATO-BASIL RISOTTO caught my attention. Serve it with a SPINACH SALAD with hard-cooked EGG WEDGES and RED BELL PEPPER RINGS. Add CHEESE TOAST. For an easy dessert, try ORANGE SECTIONS sprinkled with TOASTED COCONUT.

Shopping List

unsalted vegetable broth, dry white wine, fresh basil, olive oil, shallot, arborio rice, tomatoes, coarse salt, pepper, parmesan cheese, fresh spinach, eggs, red bell peppers, cheese and bread for cheese toast, orange sections, coconut.

TOMATO-BASIL RISOTTO

Servings:
makes 8 servings
Prep time:
10 minutes
Cook time:
about 20 minutes
  • 2 (14-ounce) cans unsalted vegetable broth
  • 1/2 cup dry white wine
  • 3/4 cup loosely packed fresh basil leaves, divided
  • 1 tablespoon olive oil
  • 1 medium shallot, minced
  • 2 cups arborio rice
  • 3 medium tomatoes (about 1 1/2 pounds)
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • 1/2 cup freshly grated parmesan cheese

Heat broth and wine at medium-high until bubbles form around edge of pan. Meanwhile, coarsely chop basil. In a large microwave-safe dish, combine 1/4 cup basil, oil and shallot. Microwave, uncovered, on high 1 minute or until shallot softens. Add rice and stir to coat. Microwave on high 1 minute. Stir broth into rice. Cover and microwave on medium (50 percent power) 15 minutes or until most of liquid is absorbed, stirring once. Meanwhile, chop tomatoes. Stir tomatoes, salt and pepper into rice mixture. Cover and microwave on high 3 to 4 minutes or until rice is tender but still firm; stir once. Stir in parmesan and remaining basil. Serve immediately.

Per serving: 228 calories, 6 grams protein, 3 grams fat (13 percent calories from fat), 1.1 grams saturated fat, 41 grams carbohydrate, 4 milligrams cholesterol, 286 milligrams sodium, 2 grams fiber.

Thursday Express

You can have a quick dinner with BEEFY KOREAN SANDWICHES. For one sandwich: Spread 2 tablespoons horseradish sauce on both sides of a 6-inch split baguette. Layer with 3 ounces thinly sliced deli roast beef. Top the other side with 2 tablespoons drained, chopped kimchi and 2 cups baby arugula and combine (adapted from a Rachael Ray recipe). Serve with SWEET POTATO CHIPS. KIWIFRUIT is good for dessert.

Shopping List

horseradish sauce, baguette, sliced deli roast beef, kimchi, arugula, sweet potato chips, kiwifruit.

Friday Kids

Have fun with the kids on a SLOPPY HOT DOG night. Heat 1 tablespoon canola oil on medium. Cook 1/2 cup chopped yellow bell pepper for 2 minutes or until tender. Stir in 1/2 cup barbecue sauce, 1 (8-ounce) can no-salt-added tomato sauce and 1 pound lowest-fat, lowest-sodium hot dogs (cut into 1/4-inch pieces). Simmer, uncovered, 10 minutes, stirring occasionally. Spoon into 8 split whole-grain hot dog buns. Serve with CARROT and CELERY STICKS.

Add a MIXED BERRY SMOOTHIE. Combine 1 pint raspberry sorbet, 3/4 cup raspberries, 3/4 cup blackberries, 1/2 cup blueberries and 2 cups 1 percent milk in a blender. Puree until smooth; strain seeds and serve.

Use fresh or frozen berries (no need to thaw frozen ones).

Shopping List

canola oil; yellow bell pepper; barbecue sauce; no-salt-added tomato sauce; lowest-fat, lowest-sodium hot dogs; whole-grain hot dog buns; carrots; celery; raspberry sorbet; fresh or frozen raspberries, blackberries and blueberries; 1 percent milk.

Saturday Easy Entertaining

Make it a casual entertaining evening with GRILLED BURGERS on the menu. Serve on whole-grain buns. On the side, add BARBECUE POTATO SALAD. In a large bowl, combine 2 tablespoons olive oil, 2 tablespoons unsalted chicken broth, 1/2 cup ketchup, 1/4 cup cider vinegar, 1 1/2 teaspoons ground mustard, 1 teaspoon black pepper and 1/2 teaspoon coarse salt; mix well. Add 3 pounds warm, cooked, quartered red potatoes, 1 cup thinly sliced celery, 1 cup coarsely chopped red bell pepper and 1/2 cup chopped red onion; toss gently to coat. Serve immediately. Add DEVILED EGGS, along with SLICED TOMATOES, LETTUCE, PICKLES, LOW-FAT MAYONNAISE and MUSTARD for the burgers. Make BUTTERSCOTCH SUNDAES for dessert with leftover ice cream and butterscotch topping.

Shopping List

burgers, whole-grain buns, olive oil, unsalted chicken broth, ketchup, cider vinegar, ground mustard, black pepper, coarse salt, red potatoes, celery, red bell pepper, red onion, deviled eggs, tomatoes, lettuce, pickles, low-fat mayonnaise, mustard, butterscotch topping.

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