7 Day Menu Planner For December 23, 2018

Sunday Family

Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag. Add chops and marinate in refrigerator for 2 hours; turn bag occasionally. Heat broiler. Remove chops from bag; reserve marinade. Place chops on broiler rack coated with cooking spray and then place rack in broiler pan. Broil 5 to 6 inches from heat for 9 minutes per side or to desired doneness, basting frequently with marinade. Serve the chops with BROWN RICE and STEAMED GREEN BEANS. Add DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRIES.

Shopping List

lean lamb rib chops, unsweetened apple juice, light brown sugar, dry mustard, cooking spray, brown rice, green beans, dinner rolls, angel food cake, strawberries.

Monday Easy Entertaining

For a spectacular NEW YEAR'S EVE dinner, serve your guests HERBED TENDERLOIN STEAKS AND GOAT CHEESE TOPPING WITH SAUTEED ARUGULA AND TOMATOES. Alongside, add OVEN-ROASTED POTATO WEDGES, MIXED GREENS and WHOLE-GRAIN ROLLS. Ring in the New Year with a toast and some CHOCOLATE CAKE and VANILLA ICE CREAM topped with HOT FUDGE SAUCE to end a great year.

Save some cake for Tuesday, ice cream for Thursday and fudge sauce for Saturday.

Shopping List

goat cheese, fresh basil, fresh thyme, garlic, beef tenderloin steaks, olive oil, arugula, tomatoes, potatoes to roast, mixed greens, whole-grain rolls, chocolate cake, vanilla ice cream, hot fudge sauce.

HERBED TENDERLOIN STEAKS AND GOAT CHEESE TOPPING WITH SAUTEED ARUGULA AND TOMATOES

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 15 minutes
  • 1/4 cup goat cheese
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon chopped fresh thyme
  • 2 cloves garlic, minced and divided
  • 4 beef tenderloin steaks, cut 1 inch thick (about 5 ounces each)
  • 1 tablespoon olive oil
  • 5 cups arugula
  • 1/2 cup diced tomatoes

Combine goat cheese and basil in a small bowl; set aside. Press thyme and 1 clove garlic evenly onto steaks. Heat a nonstick skillet on medium. Cook steaks 10 to 13 minutes for medium-rare to medium doneness, turning occasionally. Remove steak from skillet; immediately top with cheese mixture. Keep warm. Heat oil in a nonstick skillet on medium. Add arugula and remaining garlic; cook 1 to 2 minutes or until wilted, stirring constantly. Remove from heat. Stir in tomatoes. Serve with steak.

Per serving: 300 calories, 33 grams protein, 17 grams fat (52 percent calories from fat), 6.7 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 131 milligrams sodium, 1 gram fiber.

Tuesday Budget

Make New Year's Day fun and economical with lots of good luck thrown in while you enjoy SMOKED SAUSAGE CREOLE WITH BLACK-EYED PEAS. Add COLLARD GREENS. Serve with CORNBREAD MUFFINS (from mix). Slice the leftover CAKE for dessert.

Save enough muffins for Wednesday; save enough Sausage Creole for Thursday.

Shopping List

canola oil, onion, red bell pepper, reduced-fat or regular smoked turkey sausage, carrot, Old Bay seasoning, garlic powder, crushed red pepper, bay leaf, unsalted chicken broth, tomato paste, orzo pasta, canned black-eyed peas, zucchini, collard greens, cornbread mix.

SMOKED SAUSAGE CREOLE WITH BLACK-EYED PEAS

Servings:
makes about 10 cups
Prep time:
15 minutes
Cook time:
about 20 minutes
  • 2 tablespoons canola oil
  • 1 medium onion, cut into 1-inch pieces
  • 1 medium red bell pepper, cut into 1-inch pieces
  • 1 pound reduced-fat or regular smoked turkey sausage, cut into 1/2-inch slices
  • 1 large carrot, cut into 1/2-inch slices
  • 1 tablespoon Old Bay seasoning
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon crushed red pepper
  • 1 bay leaf
  • 2 (14-ounce) cans unsalted chicken broth
  • 3/4 cup water
  • 3 tablespoons tomato paste
  • 1 cup orzo pasta
  • 2 (15-ounce) cans black-eyed peas, rinsed
  • 1 large zucchini, quartered lengthwise and sliced 1/2 inch thick

Heat oil in a Dutch oven on medium-high. Add onion and bell pepper; cook and stir 4 minutes. Add sausage and carrot; cook and stir 5 minutes or until sausage is browned. Stir in Old Bay seasoning, garlic powder, red pepper, bay leaf, broth, water and tomato paste. Bring to a boil, stirring frequently. Add orzo and peas and stir. Reduce heat to medium; simmer 5 minutes. Add zucchini; cook 5 more minutes or until orzo and zucchini are tender, stirring frequently. Remove bay leaf before serving.

Per cup: 228 calories, 11 grams protein, 5 grams fat (19 percent calories from fat), 0.8 gram saturated fat, 35 grams carbohydrate, 10 milligrams cholesterol, 555 milligrams sodium, 5 grams fiber.

Wednesday Express

It's time to take it easy, so use your slow cooker for CHILI, using one of the reduced-sodium dry chili mixes. Serve the chili with a packaged ROMAINE SALAD and leftover MUFFINS. Keep dessert light with ORANGE SLICES.

NOTE: If romaine is not available in your area, substitute any safe lettuce.

Shopping List

any dry reduced-sodium slow-cooker chili mix and necessary ingredients, packaged romaine salad, oranges.

Thursday Heat and Eat

Dinner will be ready as soon as you warm the leftover SAUSAGE CREOLE. Add a SPINACH SALAD and CRUSTY ROLLS on the side. Leftover ICE CREAM is dessert.

Shopping List

fresh spinach, crusty rolls.

Friday Meatless

Serve this simple ITALIAN WHITE BEAN SOUP for an easy and healthy meal. Combine 1 (19-ounce) can rinsed reduced-sodium or regular cannellini beans with 2 cups unsalted vegetable broth and puree in a blender (or use an immersion blender) until smooth. Transfer to a large saucepan. Add another can of rinsed beans, 2 more cups broth, 1/2 cup chopped onion, 3 cloves minced garlic, 6 seeded and diced plum tomatoes, 2 teaspoons dried basil, 1 1/4 teaspoons dried thyme and 1/8 teaspoon pepper. Bring to a boil on medium-high. Reduce heat and simmer, covered, 10 to 15 minutes or until desired doneness. Serve with GRILLED CHEESE SANDWICHES and a RED-TIPPED LETTUCE SALAD. Try fresh PINEAPPLE SPEARS for dessert.

Shopping List

canned reduced-sodium or regular cannellini beans, unsalted vegetable broth, onion, garlic, plum tomatoes, dried basil, dried thyme, pepper, bread and cheese for sandwiches, red-tipped lettuce, fresh pineapple.

Saturday Easy Entertaining

Serve your guests PAN-ROASTED SCALLOPS WITH SESAME SAUCE with JASMINE RICE and SNOW PEAS on the side. Add SOURDOUGH BREAD. For dessert, top PEPPERMINT ICE CREAM with leftover FUDGE SAUCE.

Shopping List

sea scallops, green onion, garlic, reduced-sodium soy sauce, unseasoned rice vinegar, sugar, cornstarch, dark (toasted) sesame oil, crushed red pepper, canola oil, black pepper, jasmine rice, snow peas, sourdough bread, peppermint ice cream.

PAN-ROASTED SCALLOPS WITH SESAME SAUCE

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
less than 10 minutes
  • 16 medium or 12 large sea scallops (about 1 1/4 pounds)
  • 1 sliced green onion (white and green sections reserved separately)
  • 2 cloves garlic, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon unseasoned rice vinegar
  • 3 teaspoons sugar
  • 1/2 teaspoon cornstarch
  • 1 tablespoon dark (toasted) sesame oil
  • 1/8 teaspoon crushed red pepper
  • 1 teaspoon canola oil
  • 1/8 teaspoon black pepper

Bring scallops to room temperature (about 10 minutes). In a small bowl, whisk together white pieces of onion, garlic, soy sauce, rice vinegar, sugar, cornstarch, sesame oil and crushed red pepper; set aside. Heat canola oil in a large nonstick skillet on medium. Add scallops; sprinkle with black pepper. Cook 3 minutes per side or until golden brown. Transfer to a plate; keep warm. Whisk sauce and add to skillet. Cook 45 seconds or until sauce boils and thickens slightly; remove pan from heat. Divide scallops among four dinner plates and drizzle some sauce over each portion. Garnish with a sprinkle of green onion pieces and serve.

Per serving: 162 calories, 18 grams protein, 5 grams fat (30 percent calories from fat), 0.8 gram saturated fat, 10 grams carbohydrate, 34 milligrams cholesterol, 752 milligrams sodium, no fiber.

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