7 Day Menu Planner for April 02, 2017

Sunday Family

Make family day special with STEAK WITH SPICY BALSAMIC GLAZE for dinner. Serve the tender beef and glaze with BROWN RICE and a SPINACH SALAD, garnished with SLICED PEACHES, and WHOLE-GRAIN ROLLS on the side. Buy a LEMON MERINGUE PIE for dessert.

Save enough pie for Tuesday.

Shopping List

boneless beef top sirloin steak, apple cider, less-sodium Worcestershire sauce, balsamic vinegar, crushed red pepper, cooking spray, coarse salt, black pepper, honey, brown rice, fresh spinach, peaches, whole-grain rolls, lemon meringue pie.

STEAK WITH SPICY BALSAMIC GLAZE

Servings:
makes 4 servings
Prep time:
15 minutes; standing time: 20 minutes
Cook time:
about 25 minutes
  • :
  • 1 pound boneless beef top sirloin steak, about 1 inch thick, trimmed of fat
  • 1/2 cup water
  • 1/2 cup apple cider
  • 1/4 cup less-sodium Worcestershire sauce
  • 1/4 cup balsamic vinegar
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon coarse salt
  • Black pepper to taste
  • 1/4 cup honey

Place steak in a resealable plastic bag. Add water, cider, Worcestershire sauce, vinegar and red pepper. Seal bag, turning to coat meat. Let stand 20 minutes; turn to coat again. Heat a large skillet coated with cooking spray on medium. Remove beef from marinade, reserving marinade. Season steak with coarse salt and pepper. Cook 8 to 15 minutes for medium-rare to medium doneness, turning once. Remove steak from skillet; keep warm. Add marinade and honey to skillet; whisk to combine. Bring to boiling; boil gently, uncovered, 7 minutes or until reduced to 1/3 cup. Serve glaze with steak. (Adapted from "Better Homes and Gardens Skillet Meals," Jan Miller, editor; Houghton Mifflin Harcourt, 2016.)

Per serving: 234 calories, 21 grams protein, 4 grams fat (16 percent calories from fat), 1.5 grams saturated fat, 28 grams carbohydrate, 56 milligrams cholesterol, 239 milligrams sodium, no fiber.

Monday Kids

Calcium-rich PIZZA SQUARES are the star attraction for the kids tonight. Heat oven to 400 degrees. Press 1 (13.5-ounce) can refrigerated pizza dough into a 10-by-15-inch jellyroll pan. Bake 12 minutes; remove from oven and spread with 1 cup reduced-fat ricotta cheese. Top with 2 cups shredded part-skim mozzarella cheese, 2 ounces sliced turkey pepperoni, 2 sliced plum tomatoes, 1 small sliced yellow bell pepper and 1 teaspoon dried oregano. Return to oven and bake 6 more minutes or until cheese melts. Cut into 10 squares and serve.

Add a CARROT SALAD on the side and serve PEARS for dessert.

Shopping List

canned refrigerated pizza dough, reduced-fat ricotta cheese, shredded part-skim mozzarella cheese, turkey pepperoni, plum tomatoes, yellow bell pepper, dried oregano, carrot salad, pears.

Tuesday Meatless

We didn't miss the meat with all the flavor in these HUEVOS RANCHEROS. In a 10-inch nonstick skillet, mix 2 (15- to 19-ounce) cans rinsed reduced-sodium black beans, 1 1/2 cups mild or medium salsa and 1/3 cup water. Heat to boiling on medium-high, stirring frequently. Break 1 egg into a custard cup and slip into skillet on top of bean mixture; repeat immediately with 3 more eggs. Reduce heat to medium-low; cover and simmer 5 minutes or until eggs are cooked to desired firmness. To serve: Sprinkle bean mixture and eggs with shredded 50 percent light pepper jack cheese and chopped fresh cilantro.

Serve with warm corn TORTILLAS and SLICED AVOCADO on shredded lettuce. Enjoy leftover PIE for dessert.

Shopping List

canned reduced-sodium black beans, mild or medium salsa, eggs, 50 percent light pepper jack cheese, fresh cilantro, corn tortillas, avocado, lettuce.

Wednesday Express

Make a quick meal tonight of EMPANADAS (frozen) and SPANISH RICE (packaged), along with packaged SALAD GREENS. Keep dessert simple with PLUMS.

Shopping List

frozen empanadas, packaged Spanish rice, packaged salad greens, plums.

Thursday Budget

Here's another really good TURKEY CHILI to add to your collection of favorites. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. KIWIFRUIT is good for dessert.

Save enough chili for Friday.

Shopping List

canola oil, onion, roasted minced garlic, ground turkey breast, 30 percent less-sodium chili seasoning mix or Tex-Mex flavor, canned chili beans, no-salt-added diced tomatoes and green chilies (mild or original), no-salt-added tomato sauce, romaine, whole-grain rolls, kiwifruit.

TURKEY CHILI

Servings:
makes 8 cups
Prep time:
10 minutes
Cook time:
about 30 minutes
  • :
  • 2 tablespoons canola oil
  • 1 1/2 cups chopped onion
  • 1 tablespoon roasted minced garlic (see Note)
  • 1 1/4 pounds ground turkey breast
  • 1 (1.25-ounce) packet 30 percent less-sodium chili seasoning mix or Tex-Mex flavor
  • 2 (16-ounce) cans chili beans, undrained
  • 1 (10-ounce) can no-salt-added diced tomatoes and green chilies (mild or original), undrained
  • 1 (8-ounce) can no-salt-added tomato sauce

In a Dutch oven, heat oil on medium-high. Add onion and garlic; cook 6 minutes or until browned. Reduce heat to medium; add turkey and cook 5 to 7 minutes or until no longer pink. Mix in chili seasoning mix, beans, tomatoes and green chilies and tomato sauce. Bring to boil; reduce heat to low and simmer 15 to 20 minutes, stirring occasionally. Serve immediately.

Note: In my supermarket, the roasted minced garlic is in produce.

Per cup: 260 calories, 24 grams protein, 5 grams fat (19 percent calories from fat), 0.9 gram saturated fat, 27 grams carbohydrate, 48 milligrams cholesterol, 562 milligrams sodium, 7 grams fiber.

Friday Heat and Eat

Chili always tastes best to me the next night, so leftover CHILI goes well over split and toasted CORNBREAD MUFFINS (from a mix). Serve with a RED-TIPPED LETTUCE SALAD. Try PEACHES for dessert.

Shopping List

cornbread mix, red-tipped lettuce, peaches.

Saturday Easy Entertaining

JAMBALAYA is a company-friendly dish. Serve it with MIXED GREENS and a BAGUETTE. For dessert, BREAD PUDDING (buy or make), topped with your own BOURBON SAUCE, will be divine.

Shopping List

olive oil, onion, celery, tomato paste, dried basil, cayenne pepper, garlic, bay leaf, canned no-salt-added stewed tomatoes, Cajun seasoning, andouille sausage, jarred diced pimientos, rice, uncooked medium shrimp, mixed salad greens, baguette, homemade or store-bought bread pudding, bourbon sauce.

JAMBALAYA

Servings:
makes 5 servings
Prep time:
25 minutes
Cook time:
about 15 minutes, plus rice
  • :
  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1/2 cup chopped celery
  • 1 tablespoon tomato paste
  • 1 teaspoon dried basil
  • Dash cayenne pepper
  • 3 cloves garlic, minced
  • 1 bay leaf
  • 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes (such as Del Monte or another brand), undrained
  • 1 teaspoon Cajun seasoning
  • 6 ounces andouille sausage, cut into 1/4-inch slices
  • 1 (2-ounce) jar diced pimientos, drained
  • 3 cups hot cooked rice
  • 1/2 pound medium shrimp, peeled and deveined

Heat oil in a Dutch oven on medium-high heat. Add onion, celery, tomato paste, basil, cayenne pepper, garlic, bay leaf, tomatoes, Cajun seasoning, sausage and pimentos; cook 7 minutes or until vegetables are tender, stirring frequently. Stir in rice and shrimp; cook 6 minutes or until shrimp are opaque.

Per serving: 334 calories, 18 grams protein, 11 grams fat (29 percent calories from fat), 3.3 grams saturated fat, 41 grams carbohydrate, 94 milligrams cholesterol, 487 milligrams sodium, 4 grams fiber.

More like 7 Day Menu Planner