7 Day Menu Planner For November 25, 2018

Sunday Family

CHICKEN, BELL PEPPERS AND POLENTA is a great meal for family time. Add SPINACH SALAD and FLATBREAD to round out the meal. For dessert, buy a CARROT CAKE.

Save enough chicken and vegetables for Monday and enough cake for Tuesday.

Shopping List

olive oil, boneless skinless chicken thighs, no-salt-added tomato sauce, frozen sliced bell peppers and onions, black olives, refrigerated polenta, fresh spinach, flatbread, carrot cake.

CHICKEN, BELL PEPPERS AND POLENTA

Servings:
makes 5 servings
Prep time:
15 minutes
Cook time:
about 45 minutes
  • 1 tablespoon olive oil
  • 10 boneless skinless chicken thighs
  • 2 1/4 cups no-salt-added tomato sauce
  • 1 (16-ounce) package frozen sliced bell peppers and onions
  • 1/2 cup chopped black olives
  • 1/2 cup water
  • 1 (14- to 17-ounce) tube refrigerated polenta (see Note)

Heat oil in a large deep skillet on medium-high. Add chicken and cook 5 minutes and turn; cook 5 more minutes or until brown. Add tomato sauce, peppers and onions, olives and water. Bring to a simmer; reduce heat to low. Cover and cook 15 to 18 minutes or until internal temperature of chicken reaches 165 degrees. Meanwhile, slice the polenta into 1/2-inch-thick rounds. Heat a large nonstick skillet or griddle to medium. Place polenta slices on it; cook 7 minutes on each side or until browned. To serve, place polenta slices on serving dish. Top with chicken; spoon sauce on top.

Note: Look for polenta in the produce aisle or near the refrigerated pasta.

Per serving: 315 calories, 30 grams protein, 10 grams fat (29 percent calories from fat), 2 grams saturated fat, 25 grams carbohydrate, 131 milligrams cholesterol, 445 milligrams sodium, 4 grams fiber.

Monday Heat and Eat

For a quick meal, heat and chop the leftover chicken and vegetables, add a little plain yogurt and chopped cucumber, and stuff into whole-wheat pitas for CHICKEN-STUFFED PITAS. Serve with CORN-ON-THE-COB and DELI CARROT SALAD. Try PLUMS for dessert.

Shopping List

plain yogurt, cucumber, whole-wheat pitas, corn-on-the-cob, deli carrot salad, plums.

Tuesday Meatless

It's full of flavor and an easy no-meat dinner, which makes RAVIOLI FLORENTINE a great meal. Cook 1 (20- to 24-ounce) package frozen cheese or mushroom ravioli according to directions. Meanwhile, heat 2 teaspoons olive oil in a large nonstick skillet on medium. Add 4 cloves minced garlic and cook 30 seconds or until fragrant. Add 1/4 teaspoon coarse salt, 1/4 teaspoon crushed red pepper, 1 (16-ounce) bag frozen chopped spinach and 1/2 cup water. Cook 5 to 7 minutes or until the spinach is thawed, most moisture is evaporated and mixture is heated through. Divide among 4 bowls; top with ravioli and drizzle 1 teaspoon oil over each portion. Serve immediately with a sprinkle of freshly grated parmesan cheese. Add a LETTUCE WEDGE and GARLIC BREAD. Slice the leftover CAKE for dessert.

Shopping List

frozen cheese or mushroom ravioli, olive oil, garlic, coarse salt, crushed red pepper, frozen chopped spinach, parmesan cheese, lettuce, garlic bread.

Wednesday Wild Card

For a treat and plenty of leftovers, use your microwave to make PULLED PORK for dinner. Spoon it onto WHOLE-GRAIN BUNS and serve with BAKED BEANS and COLESLAW. PEARS are just the right dessert.

Save enough pork and beans for Thursday.

Shopping List

boneless pork loin, onion, paprika, pepper, coarse salt, barbecue sauce, garlic, whole-grain buns, baked beans, coleslaw, pears.

PULLED PORK

Servings:
makes 18 (3-ounce cooked) servings
Prep time:
10 minutes
Cook time:
7 to 8 hours on low
  • 2 to 2 1/2 pounds boneless pork loin
  • 1/2 medium sliced onion
  • 1 tablespoons paprika
  • 1 teaspoon pepper
  • 2 teaspoons coarse salt
  • 1 cup barbecue sauce
  • 2 cloves garlic, minced
  • 1/2 cup water

Trim excess fat from pork. Add all ingredients to a 4-quart or larger slow cooker. Cook on low 7 to 8 hours. Shred pork before serving with additional sauce.

Per serving: 208 calories, 25 grams protein, 9 grams fat (38 percent calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 71 milligrams cholesterol, 339 milligrams sodium, no fiber.

Thursday Kids

The leftover barbecue will be even better the day after, so heat some of it and make BARBECUE WRAPS using warm corn tortillas and the leftover beans. On the side, add CELERY STICKS with DIP, a favorite for the kids. For dessert, make instant BANANA PUDDING with 1 percent milk and stir in sliced bananas for extra flavor.

Shopping List

corn tortillas, celery, dip, instant banana pudding, 1 percent milk, bananas.

Friday Express

Healthy Choice figured out a long time ago what a microwave does best: steam! Tonight, try the Cafe Steamers or another brand of frozen steam-cooked dinners. Stir in your own STEAMED SLICED ZUCCHINI or STEAMED BROCCOLI FLORETS after cooking the bowls. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, top STRAWBERRY ICE CREAM with fresh STRAWBERRIES.

Shopping List

Healthy Choice Cafe Steamers (or another brand), fresh zucchini or fresh broccoli, packaged green salad, whole-grain rolls, strawberry ice cream, fresh strawberries.

Saturday Easy Entertaining

Serve guests BEEF SIRLOIN KEBABS WITH ROASTED RED PEPPER DIPPING SAUCE.

Add ROASTED CAULIFLOWER: Heat oven to 450 degrees. Place 8 cups (about 1 head or 2 pounds) bite-size sliced cauliflower florets in a large bowl with 2 tablespoons olive oil and salt and pepper to taste. Toss to coat. Spread on a nonstick foil-lined baking sheet. Roast 25 to 30 minutes, stirring once, until browned in spots.

Round out the meal with a ROMAINE SALAD and a BAGUETTE.

Make PEACH SHORTCAKES for dessert: Halve and toast 2 biscuits. Place biscuit half, cut side up, on each of 4 plates. In a bowl, toss 1 cup sliced peaches with 1/2 cup all-fruit peach preserves. Top each biscuit half with 1/4 cup peach mixture. Top with vanilla ice cream and light whipped cream.

Shopping List

olive oil, onion, garlic, roasted red peppers (in jars), dry white wine, tomato paste, dried or fresh thyme, unsalted beef broth, cornstarch, boneless beef top sirloin steak, black pepper, coarse salt, sweet paprika, fresh cauliflower, romaine, baguette, biscuits, peaches, all-fruit peach preserves, vanilla ice cream, light whipped cream.

BEEF SIRLOIN KEBABS WITH ROASTED RED PEPPER DIPPING SAUCE

Servings:
makes 6 servings
Prep time:
20 minutes
Cook time:
17 to 24
  • DIPPING SAUCE:
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 tablespoon minced garlic
  • 2 (7-ounce) jars roasted red peppers, rinsed, drained and finely chopped
  • 1/2 cup dry white wine
  • 2 tablespoons tomato paste
  • 3/4 teaspoon dried thyme leaves, crushed, or 2 teaspoons fresh, minced
  • 1 cup unsalted beef broth
  • 2 teaspoons cornstarch
  • KEBABS:
  • 1 boneless beef top sirloin steak, about 1 1/2 pounds, cut 1 inch thick
  • 2 teaspoons coarsely ground black pepper
  • 3/4 teaspoon coarse salt
  • 3/4 teaspoon ground sweet paprika
  • 2 teaspoons minced garlic

Heat oil in large skillet on medium. Add onion and 1 tablespoon garlic; cook and stir 2 to 3 minutes or until onion is tender. Add red peppers, wine, tomato paste and thyme, stirring until tomato paste is blended. Combine broth and cornstarch in small bowl, mixing until smooth. Stir into pepper mixture; bring to a boil. Reduce heat to medium-low; simmer 10 to 12 minutes or until slightly thickened, stirring occasionally. Keep warm.

Meanwhile, cut beef into 1 1/4- by 1 1/4- by 1-inch pieces. Combine black pepper, salt, paprika and 2 teaspoons garlic in large bowl. Add beef; toss to coat. Thread beef pieces evenly onto 6 (12-inch) metal skewers, leaving small space between pieces. Place kebabs on grid over medium, ash-covered coals. Grill, covered, 5 to 7 minutes for medium-rare to medium doneness, turning occasionally (7 to 9 minutes over medium heat on preheated gas grill). Serve with dipping sauce.

Per serving: 208 calories, 23 grams protein, 7 grams fat (30 percent calories from fat), 2 grams saturated fat, 10 grams carbohydrate, 59 milligrams cholesterol, 433 milligrams sodium, 1 gram fiber.

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