7 Day Menu Planner for September 17, 2017

Sunday Family

Enjoy CRISPY ROAST CHICKEN WITH ORANGE AND THYME for family day. Heat oven to 400 degrees. Place a 5- to 7-pound roasting chicken, breast side up, in a shallow roasting pan. Brush with olive oil and sprinkle with 1 tablespoon fresh thyme leaves and coarse salt and pepper all over the skin. Cut 1 large navel orange into thin slices (remove ends) and stuff into cavity, along with 6 or 8 thyme sprigs. Roast 1 hour 45 minutes or until thermometer inserted into thickest part of the thigh reaches 165 degrees. Remove chicken from oven; tent with foil and let stand 10 minutes; slice and serve. (Remove skin before eating.) Serve with BROWN RICE, SUGAR SNAP PEAS and SOURDOUGH BREAD. Buy a COCONUT CREAM PIE for dessert.

Save enough chicken and pie and cook enough rice for Monday.

Shopping List

roasting chicken, olive oil, fresh thyme, coarse salt, pepper, navel orange, brown rice, sugar snap peas, sourdough bread, coconut cream pie.

Monday Heat and Eat

SESAME BROWN RICE BOWL WITH SHREDDED CHICKEN AND PEANUTS is a wonderful way to use leftover chicken. Place 3/4 cup cooked leftover rice in each of four serving bowls. To each bowl, add 1/2 cup shredded cooked chicken breast, 1/2 cup shredded carrot, 1 tablespoon sliced green onions, 1 tablespoon dry-roasted peanuts, 1 tablespoon chopped cilantro and 1/2 teaspoon coarse salt; toss to combine. For the dressing for four: In a small bowl, combine 2 tablespoons fresh lime juice, 4 teaspoons canola oil and 1 teaspoon dark sesame oil; mix well. Drizzle dressing over each bowl. Sprinkle each serving with more peanuts and cilantro. (Adapted from Cooking Light.) Serve with a LETTUCE WEDGE and SESAME BREAD STICKS. Leftover PIE is all you need for dessert.

Shopping List

carrot, green onions, dry-roasted peanuts, cilantro, coarse salt, limes, canola oil, dark sesame oil, lettuce, sesame bread sticks.

Tuesday Meatless

We're big fans of SAVORY GARBANZO BEANS WITH VEGETABLES for its flavor and simplicity. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Chilled RED AND GREEN GRAPES are good for dessert.

Shopping List

dried garbanzo beans, coarse salt, pepper, olive oil, fresh sliced mushrooms, shredded carrots, green onions, garlic, lemon, prepared horseradish, yellow mustard, romaine, whole-grain rolls, red and green grapes.

SAVORY GARBANZO BEANS WITH VEGETABLES

Servings:
Makes about 9 1/2 cups
Prep time:
less than 15 minutes
Cook time:
about 4 to 5 1/2 hours
  • 1 pound dried garbanzo beans
  • 5 1/2 cups hot water
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 (8-ounce) package fresh sliced mushrooms
  • 1 cup shredded carrots
  • 1 bunch green onions, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons prepared horseradish
  • 2 teaspoons yellow mustard

Rinse beans and add to a 4-quart or larger slow cooker, along with water, salt and pepper. Cover; cook on high 4 to 5 hours or until beans are tender. In a large nonstick skillet, heat oil on medium. Add mushrooms, carrots, onions and garlic; cook 5 minutes or until vegetables are softened. Stir into beans, along with lemon juice, horseradish and mustard; mix well and cook 15 minutes more on high.

Per cup: 203 calories, 10 grams protein, 4 grams fat (18 percent calories from fat), 0.2 gram saturated fat, 33 grams carbohydrate, no cholesterol, 144 milligrams sodium, 6 grams fiber.

Wednesday Express

Make it quick tonight with deli EGG SALAD. Stir in some capers and black olives. Place packaged MIXED SALAD GREENS on a serving platter. Top with the egg salad and add TOMATO WEDGES and sliced ORANGE BELL PEPPER RINGS around the egg salad. Add WHOLE-GRAIN BREAD. For dessert, try PINEAPPLE SORBET.

Shopping List

deli egg salad, capers, black olives, packaged mixed greens, tomatoes, orange bell peppers, whole grain bread, pineapple sorbet.

Thursday Kids

Call the kids for TURKEY TACOS. Serve this kid-friendly favorite with vegetarian PINTO BEANS and GUACAMOLE. Keep dessert simple and serve PEARS.

Shopping List

unsalted chicken broth, onion, red bell pepper, fresh or frozen whole-kernel corn, ground turkey breast, mild salsa, fresh cilantro, flour tortillas, reduced-fat sour cream, vegetarian pinto beans, guacamole, pears.

TURKEY TACOS

Servings:
Makes 8 tacos
Prep time:
15 minutes
Cook time:
less than 20 minutes
  • 1/2 cup unsalted chicken broth
  • 1/2 cup finely chopped onion
  • 1/2 cup diced red bell pepper
  • 1/2 cup corn
  • 1/2 pound ground turkey breast
  • 1/2 cup mild salsa
  • 1/4 cup chopped fresh cilantro
  • 8 (8- to 10-inch) flour tortillas
  • Reduced-fat sour cream

In a large nonstick skillet, heat broth to boiling on medium. Add onion, bell pepper and corn; cook 2 to 3 minutes or until vegetables are softened. Reduce heat to low. Stir in turkey. Cook 2 minutes, stirring occasionally. Add salsa and cook 5 minutes, stirring occasionally, until turkey is no longer pink. Stir in cilantro. Spoon slightly less than 1/2 cup turkey mixture down center of each tortilla; roll and serve with sour cream.

Per taco: 175 calories, 11 grams protein, 1 gram fat (5 percent calories from fat), 0.1 gram saturated fat, 29 grams carbohydrate, 19 milligrams cholesterol, 419 milligrams sodium, 3 grams fiber.

Friday Budget

Always a favorite at our house, TUNA WITH CANNELLINI BEANS is so easy. In a medium bowl, combine 3 1/2 cups cooked cannellini beans (or canned and rinsed), 1 (12-ounce) can drained flaked water-packed light tuna (or cooked fresh) and 1/2 medium red onion (finely chopped). Add 1/2 cup chopped parsley, 1/4 cup sliced black olives, 2 tablespoons fresh lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon fresh thyme leaves, and coarse salt and pepper to taste. Toss gently to mix. Cover and chill for at least 1 hour.

To serve, line a large platter with red-tipped lettuce and mound tuna mixture on lettuce. Garnish with more chopped parsley. Add GARLIC BREAD. Serve PLUMS for dessert.

NOTE: If using canned cannellini beans, make sure they're reduced-sodium.

Shopping List

cooked or canned reduced-sodium cannellini beans, fresh or canned flaked water-packed light tuna, red onion, parsley, sliced black olives, lemon, red wine vinegar, extra-virgin olive oil, fresh thyme, coarse salt, pepper, red-tipped lettuce, garlic bread, plums.

Saturday Easy Entertaining

Tonight would be a great night to invite friends for KOREAN PORK CHOPS WITH GOCHUJANG MARINADE. Serve with ASIAN SLAW. Whisk together 3 tablespoons rice vinegar, 1 tablespoon coarsely ground Korean red pepper (gochugaru), 2 teaspoons less-sodium soy sauce, 2 cloves minced garlic and 1/8 teaspoon coarse salt. Gradually whisk in 1/4 cup canola oil and 1 tablespoon dark sesame oil. Add 1 (14-ounce) bag coleslaw mix, 1 cup shredded carrots and 2 finely chopped green onions. Cover and refrigerate 2 to 6 hours. Add RICE and POPPY SEED BREAD STICKS to the meal. For dessert, try MOCHI RICE CAKES.

Look for Mochi Rice Cakes at Asian or Korean markets.

Shopping List

green onions, gochujang (Korean hot and sweet sauce), less-sodium soy sauce, dark or Asian sesame oil, rice wine or dry sherry, unseasoned rice vinegar, light brown sugar, fresh ginger root, garlic, porterhouse bone-in loin pork chops, Korean red pepper, coarse salt, canola oil, coleslaw mix, carrots, rice, poppy seed bread sticks, mochi rice cakes.

KOREAN PORK CHOPS WITH GOCHUJANG MARINADE

Servings:
Makes 8 servings
Prep time:
10 minutes, marinating time: 2 to 6 hours
Cook time:
about 10 minutes, standing time: 3 minutes
  • 1 green onion
  • 3 tablespoons gochujang (Korean hot and sweet sauce)
  • 3 tablespoons less-sodium soy sauce
  • 2 tablespoons dark or Asian sesame oil
  • 2 tablespoons rice wine or dry sherry
  • 1 tablespoon unseasoned rice vinegar
  • 1 tablespoon light brown sugar
  • 2 teaspoons fresh ginger root, peeled and minced
  • 2 cloves garlic, minced
  • 4 9-ounce porterhouse bone-in loin pork chops, 1 inch thick

Whisk all ingredients except pork in a large bowl. Pour into a large resealable plastic bag. Add chops; turn to coat. Refrigerate 2 to 6 hours. Remove pork from bag --do not shake off marinade. Discard remaining marinade. Heat grill to medium-high; grill with lid closed, turning once, about 10 minutes or until pork registers 145 degrees. Remove from heat; let stand 3 minutes and serve.

Per serving: 262 calories, 37 grams protein, 10 grams fat (35 percent calories from fat), 2.9 grams saturated fat, 5 grams carbohydrate, 113 milligrams cholesterol, 616 milligrams sodium, no fiber.

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