7 Day Menu Planner For June 10, 2018

Sunday Family

Celebrate Father's Day with RANCH BURGERS. Garnish the plate with a small SPINACH SALAD WITH STRAWBERRIES if desired. On the side, add BAKED BEANS, DEVILED EGGS, PICKLES and OLIVES. For dessert, CHOCOLATE LAYER CAKE and VANILLA ICE CREAM go down easy. We sure do love our dads!

Save enough ice cream for Wednesday.

Shopping List

lean ground beef, bread for crumbs, eggs, seasoned salt, red onion, canola oil, whole-grain hamburger buns, romaine, tomatoes, reduced-fat creamy ranch dressing, fresh spinach, fresh strawberries, baked beans, deviled eggs, pickles, olives, chocolate layer cake, vanilla ice cream.

RANCH BURGERS

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
less than 15 minutes
  • 1 pound (93 percent lean) ground beef
  • 1/4 cup soft bread crumbs
  • 1 egg white
  • 1 teaspoon seasoned salt
  • 1 medium red onion, cut crosswise into 1/2-inch slices
  • 1 tablespoon canola oil, divided
  • 4 whole-grain hamburger buns, split and toasted
  • Romaine
  • Tomato slices
  • 1/4 cup reduced-fat creamy ranch dressing

In a medium bowl, combine beef, crumbs, egg white and seasoned salt; mix lightly but thoroughly. Shape into 4 (1/2-inch-thick) patties. Brush onion slices with 1/2 teaspoon oil. Place patties and onion on grid over medium, ash-covered coals. Grill, covered, 7 to 10 minutes or to an internal temperature of 160 degrees. Grill onions 11 to 13 minutes or until tender, brushing with remaining oil; turn occasionally. Line bottom of each bun with romaine. Place tomatoes and burgers on romaine. Spoon dressing on burgers; top with onions and serve.

Per serving: 339 calories, 29 grams protein, 12 grams fat (31 percent calories from fat), 2.9 grams saturated fat, 30 grams carbohydrate, 62 milligrams cholesterol, 884 milligrams sodium, 4 grams fiber.

Monday Kids

The whole family will enjoy CHICKEN LINGUINE ALFREDO. Cook 1 (8- to 10-ounce) package refrigerated linguine according to directions; drain. Return to pot; add 1 (8- to 10-ounce) package cooked carved chicken breast (such as Perdue or another brand). Stir in 3/4 cup light Alfredo sauce mixed with 1/3 cup reduced-fat sour cream and 1/4 teaspoon nutmeg. Cook over low heat 3 to 4 minutes or until heated; serve immediately. Add CARROT STICKS and SOFT ROLLS. For a light dessert, bite into a juicy NECTARINE.

Shopping List

packaged refrigerated linguine, packaged cooked carved chicken breast, light Alfredo sauce, reduced-fat sour cream, nutmeg, carrots, soft rolls, nectarines.

Tuesday Express

It's hard to resist TUNA MELTS for flavor and simplicity. Buy 2 cups tuna salad from the deli and spread it over whole-wheat English muffin halves; top them with a tomato slice and a slice of Swiss cheese. Broil 6 inches from the heat for 5 minutes or until the cheese melts. Serve with BAKED SWEET POTATO CHIPS and add a PACKAGED GREEN SALAD to the meal. PEACHES are the right dessert.

Shopping List

deli tuna salad, whole-wheat English muffins, tomatoes, sliced Swiss cheese, sweet potato chips, packaged green salad, peaches.

Wednesday Meatless

Tonight, make a meal of STUFFED BAKED POTATOES. Scrub, pierce and microwave 4 (8-ounce) baking potatoes 10 to 12 minutes on high (100 percent power). Wrap potatoes in paper towels and then in a terry towel and let stand for 5 minutes. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium. Add 1 medium chopped onion and cook 10 minutes or until golden. Add 2 teaspoons cumin and 1 clove minced garlic; cook 1 minute. Add 2 cups mild salsa and 1 (15- to 19-ounce) can rinsed reduced-sodium black beans and cook 5 minutes or until hot. To serve, split potatoes and divide bean mixture among them. Top with chopped fresh cilantro and plain yogurt. Serve with COLESLAW and WHOLE-GRAIN ROLLS. FRESH BLUEBERRIES topped with leftover VANILLA ICE CREAM and GRANOLA make a great dessert.

Wrapping potatoes in towels helps prevent soggy potatoes.

Shopping List

baking potatoes, canola oil, onion, cumin, garlic, mild salsa, canned reduced-sodium black beans, fresh cilantro, plain yogurt, coleslaw, whole-grain rolls, fresh blueberries, granola.

Thursday Budget

TURKEY SOUP was a hit at our house. Serve the vegetable-packed dish with a SPINACH SALAD and CORNBREAD (from a mix). Make instant BUTTERSCOTCH PUDDING with 1 PERCENT MILK for dessert.

Shopping List

cooking spray, ground turkey breast, celery, onion, carrots, reduced-sodium tomato juice, canned unsalted chicken broth, frozen cut green beans, sliced fresh mushrooms, tomato, Worcestershire sauce, dried basil, dried oregano, coarse salt, pepper, garlic powder, bay leaf, fresh spinach, cornbread mix, instant butterscotch pudding, 1 percent milk.

TURKEY SOUP

Servings:
makes 8 cups
Prep time:
20 minutes
Cook time:
6 hours on low; 3 hours on high
  • 1 to 1 1/4 pounds ground turkey breast
  • 2 ribs celery, sliced
  • 1 cup chopped onion
  • 1/2 cup shredded carrots
  • 2 1/2 cups reduced-sodium tomato juice
  • 1 (14-ounce) can unsalted chicken broth (see Note)
  • 2 cups frozen cut green beans
  • 1 cup sliced fresh mushrooms
  • 1 medium tomato, chopped
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1 bay leaf

Heat a large nonstick skillet coated with cooking spray on medium. Add turkey, celery, onion and carrots; cook 10 minutes or until turkey is no longer pink and vegetables are softened. Add mixture to 4-quart or larger slow cooker. Add tomato juice, broth, beans, mushrooms, tomato, Worcestershire sauce, basil, oregano, salt, pepper, garlic powder and bay leaf. Mix well. Cover and cook on low 6 hours or on high 3 hours. Remove and discard bay leaf before serving.

Note: Thin soup with additional broth or water if desired.

Per cup: 115 calories, 15 grams protein, 1 gram fat (6 percent calories from fat), 0.2 gram saturated fat, 10 grams carbohydrate, 39 milligrams cholesterol, 409 milligrams sodium, 3 grams fiber.

Friday Heat and Eat

Dinner is almost on the table because you're heating leftover SOUP. Serve it with ever-popular GRILLED CHEESE SANDWICHES. Add a SLICED TOMATO SALAD. How about PLUMS for dessert?

Shopping List

bread and cheese for sandwiches, tomatoes, lettuce, plums.

Saturday Easy Entertaining

Your guests will enjoy SHRIMP SCAMPI with ANGEL HAIR PASTA, along with FRESH GREEN BEANS and a BOSTON LETTUCE SALAD. For dessert, BLUEBERRY COBBLER is always popular.

Shopping List

olive oil, uncooked peeled medium shrimp, green onion, garlic, fresh or dried basil, lemon, coarse salt, parmesan cheese, angel hair pasta, fresh green beans, Boston lettuce, blueberry cobbler.

SHRIMP SCAMPI

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
less than 5 minutes
  • 2 teaspoons olive oil
  • 3/4 pound uncooked peeled medium shrimp
  • 1 tablespoon chopped green onion
  • 1 clove garlic, minced
  • 1 tablespoon chopped fresh basil, or 1/2 teaspoon dried
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon coarse salt
  • Freshly grated parmesan cheese

Heat oil in a large nonstick skillet on medium. Add shrimp, onion, garlic, basil, lemon juice and salt. Cook and stir 2 to 3 minutes or until shrimp are pink. Remove from heat. Sprinkle with cheese and serve.

Per serving: 95 calories, 17 grams protein, 3 grams fat (25 percent calories from fat), 0.4 gram saturated fat, 1 gram carbohydrate, 137 milligrams cholesterol, 222 milligrams sodium, no fiber.

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