7 Day Menu Planner for July 30, 2017

Sunday Family

Prepare your own boneless LEG OF LAMB for family day. Serve with BAKED DIJON POTATO WEDGES. Heat oven to 400 degrees. Cut 4 medium red potatoes into wedges. In a medium bowl, combine 2 tablespoons Dijon mustard, 1 1/2 teaspoons paprika, 1 teaspoon cumin and 1/2 teaspoon garlic powder; mix well. Add potatoes to bowl; toss to coat. Spread potatoes in a single layer on baking sheet covered with nonstick foil. Bake 15 minutes; turn potatoes. Bake 10 to 15 more minutes or until tender.

Add fresh GREEN BEANS, a SPINACH SALAD and SOURDOUGH BREAD. Enjoy fresh STRAWBERRIES topped with whipped cream for dessert.

Save enough cooked lamb, green beans and strawberries for Monday.

Shopping List

boneless leg of lamb, red potatoes, Dijon mustard, paprika, cumin, garlic powder, fresh green beans, fresh spinach, sourdough bread, fresh strawberries, whipped cream.

Monday Heat and Eat

LAMB, GREEN BEANS AND GNOCCHI make good use of leftovers. Cook gnocchi according to directions; drain. In same pot, heat a little canola oil. Add some minced garlic and cook until golden. Add chopped leftover lamb, leftover green beans and gnocchi; toss to coat and heat through. Serve with MIXED SALAD GREENS and GARLIC BREAD. Sprinkle chia seeds over leftover STRAWBERRIES for dessert.

Chia seeds are the tiny black seeds of the chia plant and are high in manganese, phosphorus, copper, selenium, iron, magnesium and calcium.

Shopping List

gnocchi, canola oil, garlic, mixed salad greens, garlic bread, chia seeds.

Tuesday Meatless

Skip meat for TEX-MEX LAYERED BEAN SALAD. In a 3 1/2-quart-size, straight-sided salad bowl, layer salad as follows: 1 large red or yellow bell pepper (seeded and chopped), 1/3 cup red onion (chopped), 1 (16-ounce) bag iceberg lettuce, carrot and cabbage salad mix (or make your own mixture), 1 cup shredded Mexican cheese blend, 2 (15-ounce) cans 3-bean salad, drained (such as READ or another brand). Set aside.

Mix together 1/2 cup low-fat mayonnaise, 1/2 cup reduced-fat sour cream and 2 tablespoons finely chopped chipotle peppers in adobo sauce. Spread over top of salad. Cover and refrigerate up to 8 hours. Just before serving, sprinkle top with 1/2 cup crumbled tortilla chips and 1 small sliced avocado. Toss and serve.

Add CRUSTY ROLLS. Fresh NECTARINES are always a welcome dessert.

Shopping List

red or yellow bell pepper, red onion, bag iceberg lettuce, carrot and cabbage salad mix, shredded Mexican cheese blend, canned 3-bean salad, low-fat mayonnaise, reduced-fat sour cream, chipotle peppers in adobo sauce, tortilla chips, avocado, crusty rolls, nectarines.

Wednesday Express

Turn ordinary roasted chicken into ROTISSERIE CHICKEN WITH APRICOT GLAZE. Heat oven to 350 degrees. Heat 1 tablespoon olive oil in a small pan on medium-high; add 2 thinly sliced shallots and cook 3 to 5 minutes or until softened. Stir in 1/2 cup apricot preserves, 1 tablespoon fresh lemon juice, 1/2 teaspoon hot sauce and 1/4 teaspoon Creole seasoning. Reduce heat to low and cook 5 minutes or until heated. Brush glaze over 1 (2- to 4-pound) plain deli roast chicken. Place it on rack of nonstick foil-lined roasting pan. Bake 15 minutes.

Serve with POTATOES O'BRIEN, packaged SALAD GREENS and BISCUITS. Enjoy fresh TROPICAL FRUIT for dessert.

Shopping List

olive oil, shallots, apricot preserves, lemon, hot sauce, Creole seasoning, plain deli roast chicken, potatoes O'Brien, packaged salad greens, biscuits, fresh tropical fruit.

Thursday Budget

Economical meatloaf is always welcome at our table, and DEAR ABBY'S MEATLOAF has made a lot of readers happy over the years. It's packed with flavor and easy on the budget. Serve it with MASHED POTATOES, FRESH ZUCCHINI, a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Fresh BLUEBERRIES topped with light whipped cream are good for dessert.

Shopping List

lean ground beef, seasoned Italian bread crumbs, onion, ketchup, garlic powder, eggs, pepper, coarse salt (if desired), bacon (if desired), potatoes to mash, zucchini, lettuce, whole-grain rolls, fresh blueberries, light whipped cream.

DEAR ABBY'S MEATLOAF

Servings:
makes 10 slices
Prep time:
15 minutes
Cook time:
1 hour
  • 2 pounds lean ground beef (see Notes)
  • 1 cup seasoned Italian bread crumbs
  • 1/2 cup finely chopped onion
  • 1/3 cup ketchup
  • 1/3 cup water
  • 1 teaspoon garlic powder
  • 2 eggs
  • Pepper to taste and coarse salt, if desired (see Notes)
  • 4 strips bacon, if desired

Heat oven to 350 degrees. In a large bowl, combine all ingredients except bacon. Shape meat mixture into a loaf and place in a 9-by-5-inch pan. Arrange bacon strips on top of loaf. Bake 60 minutes or until internal temperature is 160 degrees.

Notes: For testing purposes, I used 93 percent lean ground beef, 1/2 teaspoon pepper and no salt.

Per slice: 227 calories, 23 grams protein, 10 grams fat (40 percent calories from fat), 3.5 grams saturated fat, 11 grams carbohydrate, 92 milligrams cholesterol, 428 milligrams sodium, 1 gram fiber.

Friday Kids

No kid will be able to resist SOFT AND CRUNCHY TACOS. Serve them with CORN-ON-THE-COB. How about fresh PEACHES for dessert, sprinkled with toasted coconut?

Shopping List

taco shells, fajita-size whole-wheat flour tortillas, shredded 50 percent light cheddar cheese, lean ground beef, reduced-sodium taco seasoning mix, romaine, taco sauce, corn-on-the-cob, fresh peaches, coconut.

SOFT AND CRUNCHY TACOS

Servings:
makes 8 tacos
Prep time:
15 minutes
Cook time:
less than 15 minutes
  • 8 taco shells
  • 8 fajita-size whole-wheat flour tortillas
  • 1 cup shredded 50 percent light cheddar cheese, divided
  • 1 pound lean ground beef
  • 1 (1.25-ounce) packet reduced-sodium taco seasoning mix (or regular)
  • 3/4 cup water
  • 1 cup shredded romaine
  • 1 cup taco sauce

Heat oven to 375 degrees. Put taco shells on a baking sheet; spread tortillas on another baking sheet. Sprinkle each tortilla with 1 tablespoon cheese; set aside. Heat a large nonstick skillet on medium and add beef; cook 5 minutes or until no longer pink; drain. Stir in taco seasoning mix and water. Simmer, uncovered, stirring occasionally, 3 minutes or until slightly thickened.

Meanwhile, put baking sheets in oven; bake 3 minutes or until cheese melts. Center a taco shell in each flour tortilla and bring up sides of tortillas. Fill tacos with beef mixture, then romaine, remaining cheese and taco sauce. Serve immediately.

Per taco: 287 calories, 16 grams protein, 9 grams fat (28 percent calories from fat), 3.5 grams saturated fat, 33 grams carbohydrate, 36 milligrams cholesterol, 807 milligrams sodium, 2 grams fiber.

Saturday Easy Entertaining

Serve your guests WARM GREEK SHRIMP SALAD for a summertime treat. Add COUSCOUS and FLATBREAD. Start your meal with your GAZPACHO. For dessert, pair CHOCOLATE WAFER COOKIES with FRESH RASPBERRIES.

Shopping List

packaged baby spinach leaves, red onion, red bell pepper, uncooked shrimp, Greek oil and vinegar dressing (or another vinaigrette), kalamata olives, lemon, crumbled reduced-fat feta cheese, couscous, flatbread, ingredients for your gazpacho, chocolate wafer cookies, fresh raspberries.

WARM GREEK SHRIMP SALAD

Servings:
makes 4 servings
Prep time:
20 minutes
Cook time:
less than 10 minutes
  • 1 (8- to 10-ounce) package baby spinach leaves
  • 1 small red onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 pound large uncooked shrimp, peeled
  • 1/2 cup Greek oil and vinegar dressing (or another vinaigrette), divided
  • 1/3 cup halved kalamata olives
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons lemon zest (yellow part only)
  • Crumbled reduced-fat feta cheese for garnish

Place spinach in a large salad bowl; set aside. Heat a large nonstick skillet on medium-high. Add onion and pepper; cook 4 minutes or until softened. Add shrimp and 1/4 cup dressing. Cook 3 minutes or until shrimp are just opaque. Remove from heat. Stir in olives, remaining dressing, lemon juice and lemon zest. Immediately pour over the spinach; toss to coat and slightly wilt spinach. Sprinkle with feta cheese and serve.

Per serving: 278 calories, 25 grams protein, 16 grams fat (38 percent calories from fat), 2.1 grams saturated fat, 33 grams carbohydrate, 183 milligrams cholesterol, 733 milligrams sodium, 3 grams fiber.

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