7 Day Menu Planner For January 07, 2018

Sunday Family

Gather the family and splurge for a juicy LEG OF LAMB. Serve it with SEASONED COUSCOUS: Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup fresh parsley and fresh mint to taste, and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and chopped cucumber (peeled and seeded). Toss and serve. Add STIR-FRIED KALE and FLATBREAD. Buy a PEACH CRISP for dessert.

Stir-fry the kale as you would stir-fry spinach, or just steam it.

Save enough lamb and crisp for Monday.

Shopping List

bone-in leg of lamb, garlic, olive oil, dried oregano, dried thyme, coarse salt, pepper, couscous, cider vinegar, fresh parsley, fresh mint, tomato, cucumber, kale, flatbread, peach crisp.

LEG OF LAMB

Servings:
makes 10 servings
Prep time:
15 minutes
Cook time:
about 1 hour 15 minutes; standing time: 15 minutes
  • 1 (4- to 5-pound) well-trimmed, bone-in leg of lamb
  • 3 cloves garlic, sliced
  • 1 1/2 teaspoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Coarse salt and freshly ground pepper to taste
  • 3/4 cup water

Heat oven to 350 degrees. Make short, deep slits all over lamb and fill with garlic slices. Rub lamb with oil and sprinkle with oregano, thyme, salt and pepper. Place on rack in shallow roasting pan. Roast 1 hour. Add water to pan and roast 15 to 20 minutes or until internal temperature is 145 degrees for medium-rare. Transfer to serving platter, tent with foil and let stand 15 minutes. Meanwhile, de-fat pan juices. Discard fat and reheat juices. Carve roast and serve with pan juices.

Per serving: 165 calories, 26 grams protein, 6 grams fat (34 percent calories from fat), 2 grams saturated fat, no carbohydrate, 80 milligrams cholesterol, 77 milligrams sodium, no fiber.

Monday Heat and Eat

Use the leftover lamb in TEX-MEX LAMB ENCHILADAS. Heat oven to 350 degrees. In a nonstick skillet, cook 1 clove garlic (minced), 1/2 cup chopped green bell pepper and 1/4 cup chopped celery for 5 minutes or until softened. Add 2 cups chopped cooked (leftover) lamb and cook 3 minutes or until hot. Soften 8 (6-inch) flour tortillas according to directions. Spoon lamb mixture into center of tortillas and roll. Place seam side down in a 7-by-11-inch baking dish coated with cooking spray. Top with 2 cups salsa. Cover tightly with foil. Bake 20 minutes. Uncover and top with 1/2 cup shredded Mexican-blend cheese and bake 5 minutes or until cheese melts. Garnish with reduced-fat sour cream and sliced green onions. Serve with BROWN RICE and SLICED AVOCADOS. Warm the leftover CRISP for dessert.

Cook enough rice for Tuesday.

Shopping List

garlic, green bell pepper, celery, flour tortillas, cooking spray, salsa, shredded Mexican-blend cheese, reduced-fat sour cream, green onions, brown rice, avocados.

Tuesday Chili

Warm up with a big bowl of VEGETABLE BEAN CHILI tonight. Serve the chili over leftover RICE. Garnish with chopped jalapeno peppers. Add crisp MIXED GREENS and CHEESE TOAST. Fresh PINEAPPLE CHUNKS with shredded coconut make a good dessert.

Save enough coconut for Thursday.

Shopping List

canola oil, onion, garlic, chili powder, red and green bell peppers, zucchini, yellow squash, dried oregano, cayenne pepper, canned diced fire-roasted tomatoes, canned corn with peppers and onions, black beans, coarse salt, reduced-fat sour cream, shredded 50 percent light cheddar cheese, jalapeno peppers, mixed greens, cheese and bread for toast, fresh pineapple chunks, shredded coconut.

VEGETABLE BEAN CHILI

Servings:
makes 8 servings
Prep time:
25 minutes
Cook time:
about 30 minutes
  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 teaspoon minced garlic
  • 2 to 4 tablespoons chili powder
  • 1 medium red bell pepper, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium zucchini, chopped
  • 1 medium yellow squash, chopped
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1 (14 1/2-ounce) can diced fire-roasted tomatoes, undrained
  • 1 (11-ounce) can corn with peppers and onions, drained
  • 3 cups cooked black beans
  • 1/4 teaspoon coarse salt
  • Reduced-fat sour cream for garnish
  • Shredded 50 percent light cheddar cheese for garnish

Heat oil in a Dutch oven over medium. Add onion, garlic and chili powder; cook 5 minutes or until onion is softened. Add red and green peppers; cook 7 minutes or until all vegetables are softened. Add zucchini, yellow squash, oregano and cayenne pepper and cook 5 minutes. Add tomatoes; cook 10 minutes. Stir in corn, beans and salt; cook 5 minutes or until thoroughly heated. Garnish with sour cream and cheese and serve.

Per serving: 181 calories, 9 grams protein, 3 grams fat (14 percent calories from fat), 0.3 grams saturated fat, 32 gram carbohydrate, no cholesterol, 337 milligrams sodium, 9 grams fiber.

Wednesday Budget

Count the savings when you serve ORZO PILAF for dinner. Cook 1 1/4 cups (about 8 ounces) orzo according to directions. Heat 1 tablespoon olive oil in large nonstick skillet on medium. Add 1/2 cup chopped onion, 2 cloves minced garlic and 2 teaspoons peeled, finely chopped fresh ginger; cook 5 minutes or until softened. Stir in 1 (10-ounce) package frozen tiny green peas (thawed), 1/4 teaspoon coarse salt, 1/4 teaspoon pepper and 1/2 cup unsalted chicken broth. Bring to boil. Stir in cooked orzo; reduce heat to medium-low and cook 3 minutes or until heated through. Stir in 1 tablespoon butter, 2 tablespoons fresh lemon juice and 1/2 cup packed chopped fresh mint leaves; toss and serve. Serve with a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. CHOCOLATE ICE CREAM is an easy dessert.

Save enough ice cream for Thursday.

Shopping List

orzo, olive oil, onion, garlic, fresh ginger, frozen tiny green peas, coarse salt, pepper, unsalted chicken broth, butter, lemon, fresh mint, Bibb lettuce, whole-grain rolls, chocolate ice cream.

Thursday Kids

The kids will enjoy WIENERWICHES. Heat oven to 375 degrees. Toast 4 split whole-grain hamburger buns 3 to 4 minutes in the oven. Form 4 lowest-fat, lowest-sodium hot dogs into circles by partially slicing through hot dogs every 1/2 inch. Secure ends of circles with toothpicks. Boil 2 to 4 minutes or until thoroughly heated. Meanwhile, heat 1/2 cup canned vegetarian baked beans. Place hot dogs on buns, remove toothpicks and spoon 2 tablespoons beans into center of each dog. Smear with mustard if desired. Serve with deli CARROT RAISIN SALAD and baked OVEN FRIES (from frozen). Leftover CHOCOLATE ICE CREAM sprinkled with leftover coconut is good for dessert.

Buy enough carrot salad for Friday.

Shopping List

whole-grain hamburger buns, lowest-fat, lowest-sodium hot dogs, canned vegetarian baked beans, mustard (if desired), deli carrot raisin salad, frozen oven fries.

Friday Express

Make ARTICHOKE, FETA CHEESE AND TOMATO SANDWICHES for a quick meal. Cut focaccia bread into sandwich-sized pieces. Top with sliced marinated artichokes, sliced tomatoes, crumbled feta cheese and lettuce. Serve with leftover CARROT RAISIN SALAD. PEARS are your dessert.

Shopping List

focaccia bread, marinated artichokes, tomatoes, crumbled feta cheese, lettuce, pears.

Saturday Easy Entertaining

Invite guests for easy BROWN SUGAR AND MUSTARD CHICKEN BREASTS. Serve with BAKED SWEET POTATOES and GREEN BEANS WITH GARLIC. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

light brown sugar, stone-ground mustard, boneless skinless chicken breasts, cooking spray, sweet potatoes to bake, green beans, garlic, mixed greens, whole-grain rolls, fruit tarts.

BROWN SUGAR AND MUSTARD CHICKEN BREASTS

Servings:
makes 4 servings
Prep time:
5 minutes
Cook time:
25 to 30 minutes
  • 1/3 cup light brown sugar
  • 1/4 cup stone-ground mustard
  • 1 1/2 pounds boneless skinless chicken breasts

Heat oven to 400 degrees. In a medium bowl, mix sugar and mustard. Place chicken in a 9-by-13-inch baking dish coated with cooking spray. Pour sugar-mustard paste over chicken. Bake 25 to 30 minutes or until chicken reaches 165 degrees. Remove chicken to a plate; cover and keep warm. Pour pan juices into a small saucepan; bring to boil. Boil 2 to 3 minutes or until sauce slightly thickens. (Sauce will thin as it cools.) Slice breasts before serving; spoon sauce over slices.

Per serving: 280 calories, 36 grams protein, 4 grams fat (15 percent calories from fat), 1 gram saturated fat, 19 grams carbohydrate, 109 milligrams cholesterol, 563 milligrams sodium, no fiber.

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