7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 14, 2013

Sunday Family

It's a good day for GRILLED ASIAN STEAK AND SUMMER SQUASH. Place 1 (1 1/2-pound) flank steak and 1/2 cup Asian barbecue sauce (such as San-J or another brand, or make your own) in a resealable plastic bag; turn steak to coat. Marinate in refrigerator 6 hours or more, turning occasionally. Heat grill to medium. Remove steak and discard marinade. Brush 3 medium zucchini (halved and sliced lengthwise) with 1 teaspoon canola oil; season with coarse salt and pepper. Grill steak 11 to 21 minutes for medium-rare to medium; turn occasionally. Remove from grill; let stand 5 minutes. Grill squash 15 minutes; turn occasionally. Heat another 1/4 cup barbecue sauce. Carve meat across grain, pour sauce over steak and serve with squash.

Accompany the steak with BROWN RICE SALAD. Mix together 3 cups cooked brown rice, 1 1/2 cups cucumber slices (quartered and seeded), 1/4 cup sliced kalamata olives, 1 large chopped tomato, 1 small chopped onion, 1/4 cup chopped parsley and 1/2 cup reduced-fat Italian dressing.

Serve with WHOLE-GRAIN BREAD. Surprise everyone with your COOKIES AND CREAM ANGEL CAKE. You could add fat-free CHOCOLATE ICE CREAM alongside for a show-stopping dessert.

Grilling time varies according to type of grill (charcoal or gas); gas grills generally take longer to cook.

To save time on Sunday, marinate steak a day ahead. Also, cook brown rice for Sunday and Tuesday. Save enough steak and cake for Monday. Save some ice cream for Wednesday.

Shopping List

flank steak, Asian barbecue sauce (such as San-J, another brand or your own), zucchini, canola oil, coarse salt, pepper, brown rice, cucumbers, kalamata olives, tomato, onion, parsley, reduced-fat Italian dressing, whole-grain bread, package white angel food cake mix, reduced-fat chocolate sandwich cookies, fluffy white frosting mix, fat-free chocolate ice cream.

Monday Heat and Eat

Make a BEEF SALAD for dinner. Toss together 6 cups cold, coarsely chopped iceberg lettuce, 1 (15-ounce) can rinsed reduced-sodium black beans, 1 (11-ounce) can rinsed Mexican-style corn. Place thinly sliced cooked (leftover) steak over top. Drizzle 1/4 cup ranch dressing and 1/3 cup salsa separately over beef. Sprinkle with 1 cup broken baked tortilla chips. Leftover CAKE is dessert tonight.

Shopping List

iceberg lettuce, canned reduced-sodium black beans, canned Mexican-style corn, ranch dressing, salsa, baked tortilla chips.

Tuesday Meatless

VEGETABLE CURRY takes advantage of the summer garden's bounty. Serve the vegetable blend over leftover BROWN RICE. Add a GREEN SALAD and whole-grain PITA BREAD. For dessert, fresh PINEAPPLE CHUNKS are sweet and juicy.

Shopping List

broccoli florets, butter, onion, flour, curry powder, coarse salt, cayenne pepper, vegetable broth, green, red and yellow bell peppers, carrots, half-and-half, fresh green beans, roasted peanuts, green salad, whole-grain pita bread, fresh pineapple chunks.

Wednesday Kids

Help the kids make their own CHICKEN AND SOUR CREAM ENCHILADAS tonight. Heat oven to 350 degrees. Combine 1 cup each reduced-fat sour cream, shredded Monterey Jack cheese and salsa and 1 (9- or 10-ounce) package cooked, carved chicken. Divide and spoon down center of 6 (6- or 8-inch) whole-grain flour tortillas. Fold tortillas in thirds and place seam-side down in a shallow baking dish coated with cooking spray. Top with 1/2 cup salsa; cover and bake 30 minutes. Uncover and sprinkle with 1/4 cup additional cheese; bake 5 more minutes or until cheese melts. Top with chopped tomatoes and lettuce.

Serve with canned vegetarian REFRIED BEANS. Leftover ICE CREAM is a cool dessert.

Shopping List

reduced-fat sour cream, shredded Monterey Jack cheese, salsa, packaged cooked carved chicken, whole-grain flour tortillas, cooking spray, tomatoes, lettuce, canned vegetarian refried beans.

Thursday Express

Make it quick tonight with a B.T. PIZZA. Top a ready-to-bake whole-grain thin pizza crust with 4 slices crumbled bacon, plenty of diced tomatoes, sliced fresh basil and shredded part-skim mozzarella cheese. Bake as directed on package or until cheese melts and pizza is hot. Serve with a packaged GREEN SALAD. Slurp on WATERMELON for dessert.

Shopping List

ready-to-bake whole-grain thin pizza crust, bacon, tomatoes, fresh basil, shredded part-skim mozzarella cheese, packaged green salad, watermelon.

Friday Budget

Tighten your purse strings with TURKEY APRICOT SALAD SANDWICHES. Combine 1 1/2 cups chopped cooked turkey, 1/4 cup thinly sliced celery, 1/4 cup low-fat mayonnaise, 2 tablespoons each unsalted cashews, chopped dried apricots, chopped green onions, plain low-fat yogurt, and coarse salt and pepper to taste. Spread on 4 slices pumpernickel bread; top with a lettuce leaf and a second slice of bread. Cut in half and serve with CORN-ON-THE-COB and SLICED TOMATOES. FRESH PEACHES are dessert.

Shopping List

cooked turkey, celery, low-fat mayonnaise, unsalted cashews, dried apricots, green onions, plain low-fat yogurt, coarse salt, pepper, pumpernickel bread, lettuce, corn-on-the-cob, tomatoes, fresh peaches.

Saturday Easy Entertaining

Your lucky guests will dine on TUNA STEAKS WITH AVOCADO SALSA tonight.

Try this SPICY POTATO SALAD for a perfect side dish. Cook 2 pounds unpeeled large red potatoes in boiling water 20 to 30 minutes or until tender. Drain and cool. Cut into 1/2-inch cubes and place in a large bowl. Whisk together 3 tablespoons each canola oil and white wine vinegar, 1 teaspoon sugar, 1/4 teaspoon chili powder, 3/4 teaspoon coarse salt and 1/8 teaspoon hot sauce; pour over potatoes; toss. Cover and chill 1 hour. Stir in 1 (8 3/4-ounce) can rinsed corn, 1 small shredded carrot, 1/4 cup sliced black olives and 4 sliced green onions; toss to mix.

Add WHOLE-GRAIN ROLLS. For dessert, spoon fat-free vanilla pudding into wine goblets. Top each with a teaspoon or so of raspberry jam and stir. Garnish with fresh raspberries and you have RASPBERRY SWIRL.

Shopping List

red onion, garlic, cooking spray, balsamic vinegar, light brown sugar, crushed red pepper, orange sections, tomato, avocado, lime, tuna steaks, red potatoes, canola oil, white wine vinegar, sugar, chili powder, coarse salt, hot sauce, canned corn, carrot, black olives, green onions, whole-grain rolls, fat-free vanilla pudding, raspberry jam, fresh raspberries.