7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 27, 2014

Sunday Family

The family will enjoy another version of CHICKEN POLLO. Serve with CORN-ON-THE-COB and a LETTUCE WEDGE. Add CUBAN BREAD. For dessert, buy or make FLAN.

Save enough chicken, topping and corn for Monday.

Shopping List

boneless, skinless chicken breasts, mojo marinade (such as Goya or Badia), onion, fresh parsley, canola oil, limes, corn-on-the-cob, lettuce, Cuban bread, flan.

CHICKEN POLLO

Servings:
Makes 8 servings
Prep time:
less than 20 minutes; marinating time: 2 hours
Cook time:
16 minutes
  • 8 (5- to 6-ounce) boneless, skinless chicken breasts
  • 6 tablespoons mojo marinade (such as Goya or Badia)
  • 1 cup onion, finely chopped
  • 1/2 cup fresh parsley, finely chopped
  • 2 tablesoons canola oil, divided
  • 8 teaspoons fresh lime juice, divided
  • Lime wedges for garnish

Combine chicken breasts with mojo marinade; marinate in refrigerator 2 hours, turning occasionally. Combine onion and parsley; set aside.

Remove chicken and pat dry; discard marinade. Cook chicken in 2 batches. For each batch, heat 1 tablespoon canola oil in large nonstick skillet on medium-high. Add 4 pieces chicken; cook 4 minutes on each side or until no longer pink. Drizzle each breast with 1 teaspoon lime juice; top each serving with 2 tablespoons onion mixture. Serve with lime wedges.

Per serving: 207 calories, 30 grams protein, 7 grams fat (33 percent calories from fat), 1.1 grams saturated fat, 3 grams carbohydrate, 91 milligrams cholesterol, 370 milligrams sodium, 1 gram fiber.

Monday Heat and Eat

For a simple meal, top heated canned reduced-sodium (rinsed) BLACK BEANS with slices of leftover CHICKEN and the onion/parsley topping. Alongside, add leftover CORN and CRUSTY BREAD. For dessert, FRESH PINEAPPLE garnished with toasted coconut will work.

Shopping List

canned reduced-sodium black beans, crusty bread, fresh pineapple, coconut.

Tuesday Express

We might all sing the blues sometimes, but not when UPTOWN BLUES WRAPS are for dinner. Spread 1/2 cup reduced-fat blue cheese dressing almost to edge of 4 (10-inch) whole-grain fat-free tortillas. Spread 2 cups cooked rice and 2 cups barbecued shredded chicken (such as Lloyd's or another brand) evenly over dressing; top each with lettuce leaf. Place 1 drained, roasted red pepper (from 7 ounce jar) on lettuce. Fold edge of each tortilla up about 1 inch over filling; roll each tortilla tightly to make wrap. Cover with waxed paper and microwave tortillas 1 to 2 minutes on high (100 percent power) or until hot.

Serve with deli COLESLAW. Enjoy fresh CHERRIES for dessert.

Shopping List

reduced-fat blue cheese dressing, whole-grain fat-free tortillas, rice, barbecued shredded chicken (such as Lloyd's or another brand), lettuce, jar roasted red peppers, deli coleslaw, fresh cherries.

Wednesday Meatless

Try TORTELLINI SOUP for a no-meat dinner. Heat 1 tablespoon olive oil on medium-low in a 4-quart pot. Stir in 2 ribs chopped celery, 1 medium chopped carrot, 1 medium chopped onion and 4 cloves minced garlic; cover and cook 10 minutes or until vegetables are softened. Add 3 (14-ounce) cans vegetable broth and 2 cups water. Bring to boil; stir in 1 (9-ounce) package refrigerated reduced-fat cheese tortellini and cook according to directions. Stir in 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 1 (6-ounce) package baby spinach, 1/2 teaspoon nutmeg and 1/2 teaspoon pepper. Heat through.

Serve with a packaged GREEN SALAD and GARLIC BREAD. FRESH APRICOTS are dessert.

Shopping List

olive oil, celery, carrot, onion, garlic, vegetable broth, refrigerated reduced-fat cheese tortellini, canned reduced-sodium cannellini beans, packaged baby spinach, nutmeg, pepper, packaged green salad, garlic bread, fresh apricots.

Thursday Kids

Take the night off and buy the kids a PIZZA for dinner. They'll like dipping RED BELL PEPPER STRIPS into ranch dressing on the side. For dessert, make a STRAWBERRY VANILLA SMOOTHIE. In a blender, combine 1 cup fresh strawberries, 1 cup orange juice, 1 cup fat-free vanilla ice cream, 1 cup ice cubes and 1 teaspoon pure vanilla extract. Blend until smooth.

Buy enough strawberries and save enough ice cream for Saturday.

Shopping List

pizza, red bell peppers, ranch dressing, fresh strawberries, orange juice, fat-free vanilla ice cream, pure vanilla extract.

Friday Budget

Save some electricity and prepare STRAWBERRY AND CHICKEN SALAD tonight. Toss 1 (10-ounce) package torn romaine (or 8 cups) with 1 (8- to 10-ounce) package oven-roasted chicken breast, 3/4 cup orange sections, 2 cups sliced leftover fresh strawberries, 1/2 medium sliced red onion and 1/2 cup creamy poppy seed dressing. Garnish with toasted sliced almonds.

Serve with WHOLE-GRAIN ROLLS. For dessert, top instant CHOCOLATE PUDDING (1 percent milk) with light whipped cream.

Shopping List

packaged romaine, packaged oven-roasted chicken breast, oranges, red onion, creamy poppy seed dressing, sliced almonds, whole-grain rolls, instant chocolate pudding, 1 percent milk, light whipped cream.

Saturday Easy Entertaining

Serve your guests BROILED LAMB CHOPS. Brush the chops with a mixture of olive oil, garlic and dried oregano. Broil 1-inch-thick chops 3 to 4 inches from heat for 7 to 11 minutes; turn once.

Serve with WILD RICE AND ORZO. Add SPINACH SALAD garnished with goat cheese and toasted sliced almonds along with CRUSTY ROLLS. This TEXAS PEACH COBBLER served with leftover ICE CREAM got rave reviews from the guests.

Shopping List

lamb chops, olive oil, garlic, dried oregano, wild rice, orzo, butter, onion, frozen petite green peas, coarse salt, pepper, green onions, fresh spinach, goat cheese, almonds, crusty rolls, peaches, sugar, lemon, cinnamon, ginger, pure vanilla extract, unsalted butter, flour, baking powder, 1 percent milk.

WILD RICE AND ORZO

Servings:
Makes 8 servings
Prep time:
about 10 minutes
Cook time:
about 15 minutes, plus time to cook rice and orzo
  • 1 cup wild rice
  • 1 cup orzo
  • 1 tablespoon butter
  • 2 cups onion, chopped
  • 1 1/2 cups frozen petite green peas, thawed
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/3 cup green onions, sliced

Cook rice and orzo separately according to package directions.

Meanwhile, melt butter in a large nonstick skillet. Add onion; cover and cook on medium 15 minutes or until softened, stirring occasionally. Stir in peas, salt and pepper and cook 1 minute. Drain rice and orzo; pour into serving dish. Stir in onion mixture and green onions and serve.

Per serving: 199 calories, 7 grams protein, 2 grams fat (10 percent calories from fat), 1 gram saturated fat, 38 grams carbohydrate, 4 milligrams cholesterol, 166 milligrams sodium, 4 grams fiber.

TEXAS PEACH COBBLER

Servings:
Makes 10 servings
Prep time:
20 minutes
Cook time:
45 minutes
  • 12 to 14 (about 3 1/2 pounds) ripe medium peaches, peeled, pitted and sliced
  • 3 tablespoons sugar
  • 1 tablespoon freshly squeezed lemon juice
  • 2 teaspoons cinnamon
  • 3/4 teaspoon ginger
  • 3/4 teaspoons pure vanilla extract
  • Topping:
  • 1/4 cup unsalted butter
  • 1 1/4 cups flour
  • 3/4 cup sugar
  • 2 teaspoons baking powder
  • 1 cup 1 percent milk

Heat oven to 350 degrees. In a large bowl, combine peaches, sugar, lemon juice, cinnamon, ginger and vanilla extract; set aside.

In a 9-by-13-inch baking dish, melt unsalted butter in oven. In a separate bowl, mix together flour sugar, baking powder and add the milk. Mix until lightly blended. Spoon mixture over melted butter. Don't stir. Pour the peach mixture over batter. Bake 45 minutes. As the cobbler bakes, the batter oozes up and around fruit, for a cobbler with a moist, golden-brown crust. (Adapted from "Smoke and Spice," Cheryl and Bill Jamison, Harvard Common Press, 2014.)

Per serving: 243 calories, 4 grams protein, 5 grams fat (19 percent calories from fat), 3.1 grams saturated fat, 47 grams carbohydrate, 13 milligrams cholesterol, 92 milligrams sodium, 3 grams fiber.