7 Day Menu Planner For May 20, 2018

Sunday Family

For a tasty meal on family day, try EASY CAROLINA BARBECUE CHICKEN. We like our barbecue with BAKED BEANS, COLESLAW and WHOLE-GRAIN BREAD. Spoon fresh STRAWBERRIES over VANILLA ICE CREAM for dessert.

Prepare extra chicken, and save enough coleslaw and strawberries for Monday. Save enough ice cream for Thursday.

Shopping List

whole chicken, coarse salt, pepper, canola oil, apple cider vinegar, lemon, egg, dry mustard, garlic powder, poultry seasoning, paprika, baked beans, coleslaw, whole-grain bread, fresh strawberries, vanilla ice cream.

EASY CAROLINA BARBECUE CHICKEN

Servings:
makes 8 servings
Prep time:
20 minutes
Cook time:
30 to 45 minutes; standing time: 5 to 10 minutes
  • 1 (4- to 4 1/2-pound) whole chicken
  • Coarse salt and pepper to taste
  • 1/2 cup canola oil
  • 1/2 cup apple cider vinegar
  • Juice of 1 lemon
  • 1 egg
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon poultry seasoning
  • 1/4 teaspoon paprika

Cut chicken into pieces (legs, thighs, breasts and wings). Skin and trim extra fat. Season with salt and pepper. In a medium bowl, mix together oil, vinegar, lemon juice, egg, dry mustard, garlic powder, poultry seasoning and paprika. Heat a lightly greased grill to medium-high. Baste chicken with vinegar mop and place on hot grill. Grill 30 to 45 minutes or until internal temperature is 165 degrees, turning frequently and basting after every turn. Remove from grill; let stand 5 to 10 minutes and serve.

Per serving (without skin): 128 calories, 24 grams protein, 3 grams fat (23 percent calories from fat), 0.8 gram saturated fat, no carbohydrate, 75 milligrams cholesterol, 87 milligrams sodium, no fiber.

Monday Heat and Eat

Today's Memorial Day picnic is easy because you already have leftover chicken, coleslaw and strawberries. Add DILLY POTATO SALAD and WHOLE-GRAIN ROLLS to the spread. Buy BROWNIES and serve them with the leftover strawberries for a festive dessert.

Shopping List

baking potatoes, kosher dill spears, fresh parsley, Vidalia or other sweet onion, fresh chives, green onion, eggs, celery seed, coarse salt, pepper, low-fat mayonnaise, yellow mustard, paprika, fresh dill, whole-grain rolls, brownies.

DILLY POTATO SALAD

Servings:
makes 8 servings
Prep time:
20 minutes
Cook time:
20 minutes
  • 4 medium baking potatoes, unpeeled
  • 4 tablespoons dill pickle juice
  • 3 kosher dill spears, finely chopped
  • 1/4 cup chopped fresh parsley
  • 1/2 cup chopped Vidalia or other sweet onion
  • 1 tablespoon chopped fresh chives
  • 1 green onion, minced
  • 2 hard-cooked eggs, chopped
  • 1/2 teaspoon celery seed
  • Freshly ground coarse salt and black pepper to taste
  • FOR THE DRESSING:
  • 1/2 cup low-fat mayonnaise
  • 2 teaspoons yellow mustard
  • 2 teaspoons dill pickle juice
  • Paprika for garnish
  • Fresh dill for garnish

In a large saucepan, bring potatoes to a boil; reduce heat and simmer potatoes about 20 minutes or until tender. Drain and cool. Remove skins, dice and place in large bowl. Add pickle juice, pickles, parsley, onion, chives, green onion and eggs; gently mix with rubber spatula, being careful not to crush potatoes. Add celery seed, salt and pepper. Meanwhile, in a small bowl, mix mayonnaise, mustard and pickle juice. Pour over potato mixture; stir gently. Garnish with paprika and sprigs of dill and serve.

Per serving: 106 calories, 3 grams protein, 2 grams fat (20 percent calories from fat), 0.4 gram saturated fat, 18 grams carbohydrate, 47 milligrams cholesterol, 351 milligrams sodium, 2 grams fiber.

Tuesday Budget

For a low-cost meal, SKILLET PORK CHOPS AND WHITE BEANS are easy. Pan-fry pork chops; remove to a plate and cover to keep warm. To same skillet, add rinsed canned reduced-sodium white beans and undrained canned diced tomatoes with green chilies. Cover and simmer 5 minutes; add chops back to skillet. Cook 1 minute or until hot. Serve with STEAMED BROCCOLI and CORNBREAD (from mix). KIWIFRUIT is good for dessert.

Shopping List

pork chops, canned reduced-sodium white beans, canned diced tomatoes with green chilies, broccoli, cornbread mix, kiwifruit.

Wednesday Wild Card

Open the Global Pantry for TEX-MEX VEGETABLE SOUP. In a 4-quart or larger slow cooker, combine 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (15-ounce) can pinto beans, 2 (14 1/2-ounce) cans undrained Mexican-style diced tomatoes, 2 cups frozen or drained canned corn, 1 (14-ounce) can unsalted vegetable broth, 2 medium chopped red potatoes, 1 cup frozen chopped onions, 1 cup medium salsa and 1 cup frozen cut green beans. Mix well. Cover and cook on high 6 hours or until vegetables are tender. Thin with additional broth or water if desired. Add a SLICED AVOCADO AND LETTUCE SALAD and serve the soup with FLOUR TORTILLAS. PLUMS are dessert.

Shopping List

canned reduced-sodium black beans, canned pinto beans, canned Mexican-style diced tomatoes, frozen or canned corn, unsalted vegetable broth, red potatoes, frozen chopped onions, medium salsa, frozen cut green beans, avocados, lettuce, flour tortillas, plums.

Thursday Express

TUNA AND BLACK-EYED PEA SALAD is a quick and tasty meal. Toss 2 (15-ounce) cans rinsed reduced-sodium black-eyed peas, 2 (6-ounce) cans drained and flaked water-packed tuna, 3 diced plum tomatoes, 1 small thinly sliced red onion and 1 package salad greens with Dijon vinaigrette. Sprinkle with crumbled bacon and toasted walnuts to taste; toss to mix and serve. If you need more food, add canned LENTIL SOUP and WHOLE-GRAIN ROLLS. Leftover ICE CREAM is your dessert.

Shopping List

canned reduced-sodium black-eyed peas, canned water-packed tuna, plum tomatoes, red onion, packaged salad greens, Dijon vinaigrette, bacon, walnuts, canned lentil soup, whole-grain rolls.

Friday Kids

The kids are always excited about MACARONI AND CHEESE. Heat oven to 350 degrees. In a 2 1/2-quart baking dish, combine 1 (14-ounce) can unsalted chicken broth, 1 cup plus 2 tablespoons uncooked elbow macaroni, 3/4 cup 1 percent milk, 2 tablespoons cut-up butter, 2 teaspoons flour, and coarse salt and pepper to taste; mix well. Cover with foil and bake 15 minutes; stir. Cook 15 more minutes and stir. Cook 10 more minutes. Remove from oven. Stir in 1 cup shredded cheddar cheese and serve. Add GREEN PEAS (from frozen) and WHOLE-GRAIN ROLLS. Make instant CHOCOLATE PUDDING with 1 PERCENT MILK for dessert.

Shopping List

unsalted chicken broth, elbow macaroni, 1 percent milk, butter, flour, coarse salt, pepper, shredded cheddar cheese, frozen green peas, whole-grain rolls, instant chocolate pudding.

Saturday Easy Entertaining

HAZELNUT-CRUSTED SCALLOPS WITH FRESH MANGO SALSA is certainly guest-worthy. Serve it with RICE tossed with CHOPPED PARSLEY, FRESH GREEN BEANS and a RED-TIPPED LETTUCE SALAD. Buy a CHEESECAKE for dessert.

Shopping List

mango, Hass avocado, frozen corn, red onion, lime, fresh cilantro, coarse salt, sea scallops, pepper, hazelnuts, olive oil, rice, parsley, fresh green beans, red-tipped lettuce, cheesecake.

HAZELNUT-CRUSTED SCALLOPS WITH FRESH MANGO SALSA

Servings:
makes 6 servings
Prep time:
20 minutes
Cook time:
less than 5 minutes
  • 1 large mango, cut into 1/4-inch cubes
  • 1/2 Hass avocado, cut into 1/4-inch cubes
  • 1/4 cup frozen corn, thawed
  • 1/4 cup finely diced red onion
  • 2 tablespoons fresh lime juice
  • 1 tablespoon chopped fresh cilantro
  • 1/4 teaspoon coarse salt, divided
  • 18 sea scallops, rinsed and patted dry
  • 1/4 teaspoon pepper
  • 1/2 cup hazelnuts, toasted, skinned and coarsely ground (see Note)
  • 2 teaspoons olive oil

In a medium bowl, combine mango, avocado, corn, onion, lime juice, cilantro and 1/8 teaspoon salt; mix well and set aside. Sprinkle scallops with remaining salt and the pepper. Place ground hazelnuts in a shallow container; coat scallops with nuts, pressing nuts onto scallops on all sides. Heat oil in a large nonstick skillet on medium-high. Cook scallops 2 minutes per side, turning once or until opaque and lightly browned. Do not overcook! Spoon 1/2 cup salsa onto center of each plate. Place 3 scallops on salsa. Serve immediately.

Note: Pulse nuts in food processor until coarsely ground but not oily (or you'll have hazelnut butter).

Per serving: 175 calories, 8 grams protein, 10 grams fat (34 percent calories from fat), 1 gram saturated fat, 15 grams carbohydrate, 11 milligrams cholesterol, 259 milligrams sodium, 3 grams fiber.

More like 7 Day Menu Planner