7 Day Menu Planner For May 13, 2018

Sunday Family

Keep family day simple and prepare your own ROAST TURKEY BREAST, adding canned WHOLE-BERRY CRANBERRY SAUCE on the side. Serve with your POTATOES AU GRATIN and these GREEN BEANS IN OLIVE OIL: In a large nonstick skillet, heat 1 tablespoon extra-virgin olive oil on medium-high. Add 1 pound fresh green beans (rinsed, trimmed and halved) and 1/4 cup water. Simmer on low in boiling water about 5 minutes or until they soften and water is evaporated (adding more water as needed until beans are tender). Add 4 crushed cloves garlic and coarse salt to taste; stir. Cook 1 more minute. Remove from heat; add a handful of chopped cilantro. Arrange on a platter and drizzle with additional olive oil. (Adapted from "Our Syria," Itab Azzam and Dina Mousawi, Running Press.) Add a LETTUCE WEDGE and DINNER ROLLS. For dessert, buy a CHOCOLATE LAYER CAKE.

Save enough turkey, cranberry sauce and cake for Monday.

Shopping List

turkey breast, canned whole-berry cranberry sauce, potatoes au gratin, extra-virgin olive oil, fresh green beans, garlic, coarse salt, fresh cilantro, lettuce, dinner rolls, chocolate layer cake.

Monday Heat and Eat

Make simple TURKEY-CRANBERRY WRAPS for dinner tonight. Heat 6 large flour tortillas according to directions. Mix together 1 cup leftover cranberry sauce, 2 tablespoons spicy brown mustard and 1/2 teaspoon ground ginger. Spread evenly on one side of each tortilla. Top with thinly sliced or chopped leftover turkey breast, sliced green onions, toasted chopped pecans and shredded lettuce. Roll and serve with OVEN FRIES (from frozen). Add PICKLES, OLIVES and TOMATO WEDGES on the side. Dessert is leftover CAKE.

Shopping List

large flour tortillas, spicy brown mustard, ground ginger, green onions, pecans, lettuce, frozen oven fries, pickles, olives, tomatoes.

Tuesday Meatless

Skip meat tonight and prepare ZITI BAKED WITH SPINACH, TOMATOES AND SMOKED GOUDA. Serve with a RED-TIPPED LETTUCE SALAD and GARLIC BREAD. PEARS are for dessert.

Save enough baked ziti for Thursday.

Shopping List

ziti pasta, olive oil, onion, yellow bell pepper, garlic, canned diced tomatoes with basil, garlic and oregano, fresh baby spinach, smoked Gouda, cooking spray, red-tipped lettuce, garlic bread, pears.

ZITI BAKED WITH SPINACH, TOMATOES AND SMOKED GOUDA

Servings:
makes 8 servings
Prep time:
20 minutes
Cook time:
about 30 minutes, plus pasta
  • 10 ounces ziti pasta
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 medium yellow bell pepper, chopped
  • 4 cloves garlic, minced
  • 2 (14 1/2-ounce) cans undrained diced tomatoes with basil, garlic and oregano
  • 6 cups fresh baby spinach leaves
  • 1 1/4 cups (about 5 ounces) shredded smoked Gouda, divided

Heat oven to 375 degrees. Cook pasta according to directions; drain. Heat oil in a Dutch oven on medium-high. Add onion and pepper; cook 5 minutes, stirring occasionally. Stir in garlic; cook 2 minutes. Stir in tomatoes; bring to a boil. Reduce heat and simmer 5 minutes. Add spinach; cook 30 seconds or until spinach wilts, stirring frequently. Remove from heat. Add pasta and 3/4 cup cheese to tomato mixture, tossing well to combine. Spoon pasta mixture into a 9-by-13-inch baking dish coated with cooking spray; sprinkle evenly with remaining cheese. Bake 15 minutes or until cheese melts and begins to brown.

Per serving: 267 calories, 12 grams protein, 7 grams fat (24 percent calories from fat), 3.5 grams saturated fat, 39 grams carbohydrate, 20 milligrams cholesterol, 591 milligrams sodium, 3 grams fiber.

Wednesday Budget

Gather 'round the campfire for a low-cost dinner with HAPPY TRAIL BURGERS. Broil any burgers. Meanwhile, heat a 20-ounce can of vegetarian baked beans with 1/3 cup of your favorite barbecue sauce. Spoon over burgers; garnish with chopped sweet onion. Serve with any SOUP and COLESLAW. Enjoy FRESH STRAWBERRIES for dessert.

Buy enough strawberries for Thursday.

Shopping List

any protein for burgers, vegetarian baked beans, barbecue sauce, sweet onion, any soup, coleslaw, fresh strawberries.

Thursday Express

Heat the leftover ZITI for a quick meal. Serve with CARROT SALAD and WHOLE-GRAIN ROLLS. Buy TAPIOCA PUDDING for dessert and top with leftover STRAWBERRIES.

Shopping List

deli carrot salad, whole-grain rolls, tapioca pudding.

Friday Kids

The kids will love MEXICAN CHICKEN AND BEANS. Accompany the soon-to-be kid-favorite with BABY CARROTS, CELERY STICKS, CHERRY TOMATOES and a DIP, along with FLOUR TORTILLAS. For dessert, slurp on any FROZEN FRUIT JUICE BARS.

Shopping List

cooking spray, chicken breast strips, reduced-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned corn with red and green peppers, baby carrots, celery sticks, cherry tomatoes, dip for vegetables, flour tortillas, any frozen fruit juice bars.

MEXICAN CHICKEN AND BEANS

Servings:
makes 4 servings
Prep time:
less than 10 minutes
Cook time:
about 20 minutes
  • 1 pound chicken breast strips
  • 1 (1.25-ounce) package reduced-sodium taco seasoning mix
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (11-ounce) can corn with red and green peppers, undrained
  • 1/4 cup water

Coat a large nonstick skillet with cooking spray. Add chicken; cook and stir on medium-high 4 to 5 minutes or until no longer pink. Stir in taco seasoning mix, beans, corn and water. Cook 8 to 10 minutes; stir frequently or until sauce is slightly thickened. Serve warm.

Per serving: 294 calories, 31 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 33 grams carbohydrate, 73 milligrams cholesterol, 995 milligrams sodium, 7 grams fiber.

Saturday Wild Card

Your guests will feel special when you open your Global Pantry and take them to Thailand for THAI SHRIMP WITH COCONUT-ALMOND RICE. Add SUGAR SNAP PEAS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. For dessert, make PEACH SHORTCAKE by spooning Nutella onto shortcake shells and covering with sliced peaches. Garnish with a dab of light whipped cream.

Shopping List

jasmine rice, light coconut milk, canola oil, medium shrimp, Thai-style chili sauce, slivered almonds, green onions, sugar snap peas, Boston lettuce, sourdough bread, Nutella, shortcake shells, peaches, light whipped cream.

THAI SHRIMP WITH COCONUT-ALMOND RICE

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
less than 5 minutes, plus rice and almonds
  • 1 cup jasmine rice
  • Light coconut milk
  • 1 tablespoon canola oil
  • 1 pound medium shrimp, shelled and deveined
  • 1/4 cup Thai-style chili sauce (use less for milder flavor)
  • 1/2 cup toasted slivered almonds
  • Chopped green onions for garnish

Prepare rice according to package directions, replacing half the water called for on package with light coconut milk. Heat oil in a large nonstick skillet on medium. Add shrimp and cook 3 to 4 minutes or until pink. Add chili sauce and stir until heated through. Stir almonds into cooked rice and top with shrimp mixture. Garnish with onions and serve.

Per serving: 407 calories, 29 grams protein, 13 grams fat (29 percent calories from fat), 2.4 grams saturated fat, 43 grams carbohydrate, 183 milligrams cholesterol, 452 milligrams sodium, 3 grams fiber.

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