7 Day Menu Planner for September 24, 2017

Sunday Family

Buy a SMOKED TURKEY BREAST for an easy family meal and pair it with SPINACH FETA RICE. In a large microwave dish, combine 1 medium chopped onion, 1 (8-ounce) package sliced fresh mushrooms and 2 cloves minced garlic. Microwave 7 minutes on high (100 percent power) or until onion is softened; drain. To 3 cups hot cooked brown rice, add mushroom mixture, 1 tablespoon fresh lemon juice, 1 1/2 teaspoons fresh or 1/2 teaspoon dried oregano, 1 (5-ounce) package baby spinach leaves (shredded), 4 ounces crumbled feta cheese and freshly ground black pepper to taste. Microwave 1 to 2 minutes on high until spinach is wilted; toss to mix and serve.

Add a RED-TIPPED LETTUCE SALAD and DINNER ROLLS. Make PEACH SHORTCAKE for dessert, using pre-made individual sponge cakes, vanilla ice cream and sliced fresh or (thawed) frozen peaches.

Save enough turkey and peaches, and soak beans for Monday. Save enough ice cream for Saturday.

Shopping List

smoked turkey breast, onion, packaged sliced fresh mushrooms, garlic, brown rice, lemon, fresh or dried oregano, packaged baby spinach leaves, crumbled feta cheese, pepper, red-tipped lettuce, dinner rolls, pre-made individual sponge cakes, vanilla ice cream, fresh or frozen peaches.

Monday Budget

Use some of the leftover turkey for SOUTHWESTERN TURKEY CHILI. Add a LETTUCE WEDGE and CORN TORTILLAS. Leftover PEACHES are your dessert.

Save enough chili for Tuesday.

Shopping List

dried black beans, canola oil, red bell pepper, fresh jalapeno peppers, celery, yellow onion, red onion, garlic, fresh or dried oregano, chili powder, ground coriander, ground cumin, coarse salt, unsalted chicken broth, fresh or frozen whole-kernel corn, mashed potato flakes (optional), reduced-fat sour cream, cilantro, lettuce, corn tortillas.

SOUTHWESTERN TURKEY CHILI

Servings:
makes 10 cups
Prep time:
30 minutes
Cook time:
about 1 hour
  • 1 pound dried black beans
  • 10 cups water
  • 1 tablespoon canola oil
  • 1/2 red bell pepper, chopped
  • 2 fresh jalapeno peppers, seeded and chopped
  • 2 ribs celery, thinly sliced
  • 1 large yellow onion, chopped
  • 1 medium red onion, chopped
  • 2 tablespoons minced garlic
  • 2 tablespoons fresh or dried oregano
  • 2 tablespoons chili powder
  • 2 tablespoons ground coriander
  • 1 tablespoon ground cumin
  • 1 1/2 teaspoons coarse salt
  • 3 (14-ounce) cans unsalted chicken broth
  • 2 cups fresh or (thawed) frozen whole-kernel corn
  • 2 cups diced (leftover) smoked turkey
  • 2 tablespoons dehydrated mashed potato flakes (optional for thickening)
  • Reduced-fat sour cream, fresh cilantro and red onions for garnish, if desired

Soak beans in water overnight and cook according to package directions. Drain and set aside. Heat oil in a large nonstick skillet on medium. Cook peppers, celery, onions and garlic 8 to 10 minutes or until softened. Stir occasionally. Add the black beans to the vegetable mixture, along with the oregano, chili powder, coriander, cumin, salt, broth, corn and turkey. Bring to a boil. Reduce heat to low and simmer uncovered 45 minutes to an hour. For a thicker chili, add the optional dehydrated potatoes during the last 15 minutes of cooking. Garnish as desired.

Per cup: 285 calories, 18 grams protein, 4 grams fat (13 percent calories from fat), 0.8 gram saturated fat, 44 grams carbohydrate, 22 milligrams cholesterol, 580 milligrams sodium, 7 grams fiber.

Tuesday Heat and Eat

Enjoy the fruits of yesterday's labor and heat Monday's CHILI for dinner. Top it with a dollop of reduced-fat SOUR CREAM. Add a SPINACH SALAD and CORNBREAD. How about PLUMS for dessert?

Shopping List

reduced-fat sour cream, fresh spinach, cornbread mix, plums.

Wednesday Meatless

Delicious HUEVOS RANCHEROS is a no-meat meal you'll enjoy. Serve the spicy egg dish with VEGETARIAN REFRIED BEANS and TOASTED WHOLE-WHEAT ENGLISH MUFFINS. Fresh PINEAPPLE is a light dessert.

Shopping List

flour tortillas, cooking spray, chili powder, canola oil, eggs, salsa, pimiento-stuffed green olives, ketchup, shredded Mexican-blend cheese, cilantro, vegetarian refried beans, whole-wheat English muffins, fresh pineapple.

HUEVOS RANCHEROS

Servings:
Makes 4 servings
Prep time:
10 minutes
Cook time:
less than 20 minutes
  • 4 (6- to 7-inch) flour tortillas
  • 1/2 teaspoon chili powder
  • 1 tablespoon canola oil
  • 8 eggs
  • 2/3 cup salsa
  • 1/2 cup sliced, pimiento-stuffed green olives
  • 1/4 cup ketchup
  • 1/2 cup shredded Mexican-blend cheese
  • 1/4 cup chopped cilantro

Heat oven to 400 degrees. Coat both sides of tortillas with cooking spray. Sprinkle chili powder over both sides; place on a baking sheet. Bake 4 minutes; turn. Continue baking 4 more minutes or until golden and crisp.

Meanwhile, heat oil in a large nonstick skillet on medium. Cook eggs as desired. Transfer tortillas to serving plates; top with eggs. Keep warm in turned-off oven. In same skillet, add salsa, olives and ketchup. Cook and stir on medium-high until very hot. Spoon sauce over eggs; top with cheese and cilantro.

Per serving: 360 calories, 18 grams protein, 20 grams fat (49 percent calories from fat), 6.2 grams saturated fat, 27 grams carbohydrate, 385 milligrams cholesterol, 1,173 milligrams sodium, 1 gram fiber.

Thursday Kids

Make the kids happy with ITALIAN SAUCE OVER SPINACH SPAGHETTI for dinner. Cook 12 ounces spinach spaghetti as directed. In a large nonstick skillet, cook 1 medium chopped onion in 2 teaspoons olive oil for 5 minutes or until softened. Add 1 (28-ounce) can Italian-style stewed tomatoes (undrained) and 3 tablespoons fresh or 1 tablespoon dried basil. Mix well and cook uncovered until the liquid is reduced by one-third, stirring occasionally. Spoon sauce over spaghetti and serve with freshly grated Parmesan.

Add CARROT STICKS and GARLIC BREAD. Make BANANA PUDDING with 1 percent milk for dessert.

Shopping List

spinach spaghetti, onion, olive oil, canned Italian-style stewed tomatoes, fresh or dried basil, Parmesan cheese, carrots, garlic bread, banana pudding mix, 1 percent milk.

Friday Express

Make your own SALAD PIZZA tonight. Toss a packaged green salad with light Italian dressing and top a hot pizza with the salad. Cut into wedges and serve. BROWNIES are a delectable dessert.

Save enough brownies for Saturday.

Shopping List

packaged green salad, light Italian dressing, deli pizza, deli brownies.

Saturday Easy Entertaining

Invite friends for SHRIMP AND CHERRY TOMATOES OVER CHEESY CAULIFLOWER GRITS. Serve the combination with an ARUGULA SALAD tossed with extra-virgin olive oil and fresh lemon juice and garnished with pumpkin seeds and egg wedges. Add WHOLE-GRAIN ROLLS. For dessert, CARAMEL SUNDAES are divine. Top leftover vanilla ice cream with crumbled leftover brownies and drizzle with caramel sauce.

Shopping List

bacon, medium uncooked shrimp, red onion, kale, cherry tomatoes, unsalted chicken broth, parsley, riced cauliflower, 50 percent light cheddar cheese, half-and-half or whole milk, coarse salt, pepper, arugula, extra-virgin olive oil, lemon, pumpkin seeds, eggs, whole-grain rolls, caramel sauce.

SHRIMP AND CHERRY TOMATOES OVER CHEESY CAULIFLOWER GRITS

Servings:
Makes 4 servings
Prep time:
less than 30 minutes
Cook time:
about 20 minutes
  • 4 slices bacon
  • 16 ounces medium uncooked shrimp, peeled and deveined
  • 3/4 cup chopped red onion
  • 2 cups packed chopped kale
  • 1/3 cup unsalted chicken broth
  • 1 pint cherry tomatoes
  • 3 tablespoons chopped parsley
  • For the grits:
  • 1 tablespoon olive oil
  • 8 cups riced cauliflower (see NOTE)
  • 1/2 cup unsalted chicken broth
  • 3/4 cup shredded 50 percent light cheddar cheese
  • 1/4 cup half-and-half or whole milk
  • Coarse salt and pepper to taste
  • In large cast-iron skillet, cook bacon over medium heat until crispy. Remove from pan; set aside on paper towels to drain. Chop and crumble when cool. Reserve 2 teaspoons bacon fat; discard remaining fat. Add shrimp to reserved bacon fat in a single layer; cook until opaque, turning when browned. Remove shrimp; cover to keep warm. Add onions and kale; cook about 5 minutes or until onions are softened. Stir and slowly add chicken broth to keep from sticking. Add tomatoes; cook about 5 minutes or until they begin to burst. Remove from heat; stir in parsley.
  • For the grits: Heat oil in a large nonstick skillet on medium. Add cauliflower; cook 8 minutes or until it starts to brown. Add broth; cover and cook on low 5 minutes or until cauliflower is tender. Remove to a large bowl. Using an immersion blender, puree cauliflower slightly for a creamy consistency. Stir in cheese and half-and-half; season with salt and pepper.
  • To serve: In individual bowls or on a platter, ladle cheesy cauliflower grits, then shrimp, then tomato mixture. Top with crumbled bacon. (Adapted from blog www.loveandzest.com.)

NOTE: Look for cauliflower that has been "riced" in produce.

Per serving: 373 calories, 39 grams protein, 16 grams fat (36 percent calories from fat), 5.9 grams saturated fat, 24 grams carbohydrate, 210 milligrams cholesterol, 522 milligrams sodium, 7 grams fiber.

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