7 Day Menu Planner for October 22, 2017

Sunday Family

Make the day special for the family with GRILLED SIRLOIN STEAKS for dinner. Pair the steaks with colorful HERBED CORN AND EDAMAME SUCCOTASH. Alongside, add MIXED GREENS and DINNER ROLLS. Enjoy LEMON SHERBET for dessert.

Grill 1 pound extra steak and save some edamame succotash for Monday.

Shopping List

sirloin steaks, fresh or frozen shelled edamame, canola oil, red bell pepper, red onion, garlic, corn, dry white wine, rice vinegar, fresh basil, coarse salt, black pepper, mixed greens, dinner rolls, lemon sherbet.

HERBED CORN AND EDAMAME SUCCOTASH

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
less than 10 minutes, plus edamame
  • 1 1/2 cups fresh or frozen shelled edamame
  • 1 tablespoon canola oil
  • 1/2 cup chopped red bell pepper
  • 1/4 cup chopped red onion
  • 2 cloves garlic, minced
  • 2 cups corn
  • 3 tablespoons dry white wine or water
  • 2 tablespoons rice vinegar
  • 2 tablespoons chopped fresh basil
  • 1/2 teaspoon coarse salt
  • Freshly ground black pepper to taste

Cook edamame according to directions; drain. Heat oil in a large nonstick skillet on medium. Add bell pepper, onion and garlic; cook 2 minutes, stirring frequently or until vegetables start to soften. Stir in corn, wine or water, and edamame; cook 4 minutes, stirring often. Remove from heat; stir in vinegar, basil, salt and pepper. Serve immediately. (Adapted from Eating Well magazine.)

Per serving: 138 calories, 7 grams protein, 5 grams fat (28 percent calories from fat), 0.2 gram saturated fat, 18 grams carbohydrate, no cholesterol, 167 milligrams sodium, 4 grams fiber.

Monday Heat and Eat

For a quick dinner, try GRILLED BEEF SALAD. Slice 1 pound leftover steak into bite-size pieces. In a large bowl, combine steak, 1 package mixed greens, diced avocado and halved grape tomatoes. Toss with balsamic vinaigrette. Serve with the leftover EDAMAME SUCCOTASH and BREAD STICKS. PEACHES are dessert.

Shopping List

packaged mixed greens, avocado, grape tomatoes, balsamic vinaigrette, bread sticks, peaches.

Tuesday Kids

What kid doesn't like MEATBALL SUBS, especially before trick-or-treating? Heat 16 refrigerated or (thawed) frozen meatballs in marinara sauce. Spoon onto toasted submarine rolls. Top with shredded low-fat mozzarella cheese and serve with GREEN BEANS.

For a fun dessert, make SCARECROW COOKIES with the kids. Prepare 1 (17-ounce) package sugar cookie mix according to directions, adding 1 teaspoon pure vanilla extract. Cut out rounds with a 2 1/2-inch round cookie cutter. Bake and cool cookies as directed. Frost cookies with 1 (16-ounce) container vanilla frosting. For the scarecrow's hat, break a wafer cookie in half. Press wafer cookie half into the top of the frosted cookie. Place a whole wafer cookie below the cookie half. Press broken shredded wheat around sides of face for straw hair. Use candy-coated pieces and red string licorice to decorate the face.

Save some cookies for Wednesday.

Shopping List

refrigerated or frozen meatballs, marinara sauce, submarine rolls, shredded low-fat mozzarella cheese, green beans, sugar cookie mix, pure vanilla extract, vanilla frosting, packaged wafer cookies, shredded wheat, candy-coated pieces, red string licorice.

Wednesday Express

Make a quick dinner tonight with a frozen POT PIE (such as Blake's). Look for one with natural ingredients that is low in sodium. Add a packaged ITALIAN SALAD. For dessert, enjoy leftover COOKIES.

Shopping List

frozen pot pies (such as Blake's), packaged Italian salad.

Thursday Budget

It's easy and inexpensive to prepare, so LENTIL SOUP is a perfect entree. Serve it with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Try PEARS for dessert.

Shopping List

unsalted chicken broth, beer (optional), dried lentils, carrots, celery, onion, fully cooked smoked low-fat kielbasa sausage, dried or fresh basil, bay leaf, pepper, parmesan, romaine, whole-grain rolls, pears.

LENTIL SOUP

Servings:
makes about 8 cups
Prep time:
10 minutes
Cook time:
about 50 minutes
  • 2 (14-ounce) cans unsalted chicken broth
  • 1/4 cup water
  • 12 ounces beer or 1 1/2 cups more chicken broth
  • 1 cup dried lentils
  • 1 cup sliced carrots
  • 2 ribs celery, sliced
  • 1 medium onion, chopped
  • 1 fully cooked smoked low-fat kielbasa sausage (about 3 ounces), thinly sliced
  • 2 teaspoons dried or 2 tablespoons chopped fresh basil
  • 1 bay leaf
  • 1/4 teaspoon pepper
  • 2 tablespoons freshly grated parmesan cheese

In a large pot, heat broth, water, beer and lentils to boiling; reduce heat. Cover and simmer on low, stirring occasionally, for 20 to 25 minutes or until lentils are tender, but not mushy. Stir in carrots, celery, onion, sausage, basil, bay leaf and pepper. Heat to boiling; reduce heat. Cover and simmer 20 minutes, stirring occasionally. Remove bay leaf and serve; sprinkle each serving with cheese.

Per cup: 152 calories, 10 grams protein, 1 gram fat (7 percent calories from fat), 0.5 gram saturated fat, 23 grams carbohydrate, 7 milligrams cholesterol, 176 milligrams sodium, 4 grams fiber.

Friday Meatless

Skip meat for GRILLED PORTOBELLO QUESADILLAS. Brush one side of 8 medium whole-grain tortillas with olive oil. Place 4 grilled Portobello mushrooms on each of 4 tortillas (oiled side down). Sprinkle with grated pepper jack cheese. Top with remaining tortillas, oiled side up. Grill 1 to 3 minutes per side or until cheese is melted and tortillas are crisp. Cut into wedges.

Serve with AVOCADO SALAD. In a medium bowl, toss 2 cups corn with 1 diced avocado, 2 thinly sliced green onions, 1 tablespoon olive oil and some coarse salt and pepper. Scoop a little STRAWBERRY ICE CREAM for dessert.

Save enough ice cream for Saturday.

Shopping List

medium whole-grain tortillas, olive oil, Portobello mushrooms, pepper jack cheese, corn, avocado, green onions, coarse salt, pepper, strawberry ice cream.

Saturday Easy Entertaining

Make your guests feel special with SHRIMP AND ANGEL HAIR PASTA WITH "ALFREDO" SAUCE on the menu. Add a BOSTON LETTUCE SALAD and BAGUETTES. Top leftover ICE CREAM with warm FUDGE SAUCE for dessert.

Shopping List

angel hair pasta, uncooked shrimp, packaged fresh spinach, whole milk, parmesan cheese, garlic powder, crushed red pepper, butter, soft Swiss cheese (such as Laughing Cow), Boston lettuce, baguettes, fudge sauce.

SHRIMP AND ANGEL HAIR PASTA WITH "ALFREDO" SAUCE

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
less than 10 minutes, plus pasta, shrimp and asparagus
  • 1 pound angel hair pasta
  • 1 pound uncooked shelled and deveined shrimp, tails removed
  • 1 (5- or 6-ounce) package fresh spinach
  • 1/2 cup whole milk
  • 2 tablespoons freshly grated parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper (or more to taste)
  • 1 teaspoon butter
  • 3 (0.75-ounce) wedges soft Swiss cheese (such as Laughing Cow)

Cook pasta according to directions; add shrimp the last 3 minutes of cooking; drain pasta over spinach in colander and return to pot. In a small bowl, combine milk, parmesan cheese, garlic powder, red pepper, butter and soft cheese. Cover and cook on low 3 to 5 minutes or until cheese melts and sauce has thickened slightly; stir often. Pour sauce over pasta and serve.

Per serving: 394 calories, 28 grams protein, 5 grams fat (10 percent calories from fat), 1.8 grams saturated fat, 59 grams carbohydrate, 132 milligrams cholesterol, 284 milligrams sodium, 2 grams fiber.

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