7 Day Menu Planner For July 15, 2018

Sunday Family

A great way to celebrate family day is with GRILLED FLAT-IRON STEAKS. On the side, add CORN-ON-THE-COB, a MIXED GREEN SALAD and CRUSTY BREAD. Buy a COCONUT CAKE for dessert.

Cook 2 extra ears of corn, and save 2 steaks and some cake for Monday.

Shopping List

cumin, garlic, brown sugar, limes, cayenne pepper, beef shoulder top blade (flat-iron) steaks, corn-on-the-cob, mixed greens, crusty bread, coconut cake.

GRILLED FLAT-IRON STEAKS

Servings:
makes 8 servings
Prep time:
10 minutes; marinating time: 30 minutes
Cook time:
10 to 14 minutes
  • 2 tablespoons cumin
  • 2 large cloves garlic, minced
  • 2 teaspoons brown sugar
  • 1/2 teaspoon lime zest (green part only)
  • 1/4 teaspoon cayenne pepper
  • 4 beef shoulder top blade (flat-iron) steaks (see Note)
  • Lime wedges

Combine cumin, garlic, sugar, zest and pepper; mix well. Press cumin mixture into steaks. Cover and refrigerate 30 minutes. Grill, covered, 10 to 14 minutes for medium-rare to medium doneness; turn occasionally. Cover and refrigerate 2 steaks for Monday. Carve remaining 2 steaks into slices. Squeeze lime wedges over steaks as desired, and serve.

Note: Use one boneless beef top sirloin steak, cut 1 1/2 inches thick, if desired. Grill 22 to 26 minutes.

Per serving: 169 calories, 23 grams protein, 8 grams fat (40 percent calories from fat), 3.1 grams saturated fat, 2 grams carbohydrate, 78 milligrams cholesterol, 97 milligrams sodium, no fiber.

Monday Heat and Eat

Use Sunday's leftovers for STEAK SALAD. Toss packaged salad greens with leftover corn kernels and steak slices, some crumbled blue cheese, halved grape tomatoes and avocado slices. Add WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

packaged salad greens, crumbled blue cheese, grape tomatoes, avocados, whole-grain rolls.

Tuesday Budget

For a low-cost meal, try TROPICAL PORK BURGERS. Heat grill to medium-high. Combine 1 pound lean ground pork, 2 tablespoons teriyaki stir-fry sauce and 2 sliced green onions. Form into 4 (4-inch) patties. Coat patties, 2 quartered green bell peppers, 4 whole green onions and 4 (1/2-inch-thick) slices fresh pineapple with cooking spray. Grill patties and peppers, turning twice, 8 minutes or until lightly charred. Brush with more teriyaki sauce. Add green onions and pineapple to grill. Grill everything 2 more minutes, turning often, until internal temperature of the burgers is 165 degrees and vegetables and pineapple are tender. Serve with BAKED BEANS and WHOLE-GRAIN SANDWICH BUNS. MANGOES will taste great for dessert.

Shopping List

lean ground pork, teriyaki stir-fry sauce, green onions, green bell peppers, fresh pineapple slices, cooking spray, baked beans, whole-grain sandwich buns, mangoes.

Wednesday WILD CARD

Enjoy Atlanta's Mexican chef Eddie Hernandez's MEATLOAF WITH TOMATO-HABANERO GRAVY for a new take on an old favorite.

For the gravy: Place 1 1/2 pounds tomatoes and 1 habanero or jalapeno pepper in a large saucepan. Cover with water and bring to boil on high heat. Boil just until tomato skins start to crack. Drain in a colander. Remove stems from peppers. Transfer tomatoes and peppers to blender and puree until smooth. In a medium saucepan over medium heat, melt 1 tablespoon butter. Add 1/4 cup finely diced onion, 1 clove crushed garlic and 1 teaspoon coarse salt; cook 3 to 5 minutes or until onion is softened. Add tomato puree. Cook 3 more minutes or until slightly thickened. Taste and adjust seasonings; serve with meatloaf. Of course, you'll want MASHED POTATOES and STEAMED ASPARAGUS alongside. For dessert, STRAWBERRIES are in season.

Save enough meatloaf for Friday.

Shopping List

butter, ground pork, lean ground beef, onion, celery, jalapeno peppers, garlic, parsley, fresh thyme, coarse salt, cornstarch, fresh tomatoes, habanero pepper (optional), potatoes to mash, fresh asparagus, strawberries.

MEATLOAF

Servings:
makes 8 servings
Prep time:
15 minutes
Cook time:
35 to 40 minutes
  • 1 tablespoon butter at room temperature
  • 1 1/2 pounds ground pork
  • 1 1/2 pounds lean ground beef
  • 1 cup finely chopped onion
  • 1 cup finely chopped celery
  • 1 jalapeno pepper, minced, with stem and membranes removed
  • 1 clove garlic, minced
  • 1/2 cup minced fresh parsley, plus more for garnish
  • 1 teaspoon fresh thyme leaves
  • 1 1/2 teaspoons coarse salt
  • 1/2 cup cornstarch

Heat oven to 425 degrees. Rub bottom and sides of an 8 1/2-by-11-inch baking dish with the butter; set aside. Mix remaining ingredients in a large bowl thoroughly to combine. Pat meat mixture evenly into the prepared dish. Bake 35 to 40 minutes or until meat reaches an internal temperature of 165 degrees. Garnish with parsley. (Adapted from "Turnip Greens and Tortillas," Eddie Hernandez and Susan Puckett, Houghton Mifflin Harcourt.)

Per serving: 394 calories, 33 grams protein, 23 grams fat (55 percent calories from fat), 9 grams saturated fat, 10 grams carbohydrate, 108 milligrams cholesterol, 505 milligrams sodium, 1 gram fiber.

Thursday Meatless

Enjoy LENTIL SOUP for a no-meat dinner. Heat 1 tablespoon olive oil in a large pan on medium-high. Add 1 medium chopped onion; cook 5 minutes, stirring occasionally. Stir in 1 chopped carrot, 1 chopped red bell pepper and 5 cloves sliced garlic; cook 3 minutes. Stir in 5 cups water, 1 cup dried lentils, 1 (28-ounce) can crushed tomatoes, 2 bay leaves, 2 tablespoons balsamic vinegar, and coarse salt and pepper to taste. Bring to a boil; reduce heat to low and simmer, uncovered, 25 to 30 minutes or until lentils and vegetables are tender. Remove bay leaves. Serve with GRILLED TOMATO AND CHEESE SANDWICHES. PLUMS are for dessert.

Shopping List

olive oil, onion, carrot, red bell pepper, garlic, dried lentils, canned crushed tomatoes, bay leaves, balsamic vinegar, coarse salt, pepper, fresh tomatoes, cheese and bread for sandwiches, plums.

Friday Express

Heat the leftover MEATLOAF AND GRAVY and serve it with NOODLES. Add a packaged GREEN SALAD. For dessert, bite into juicy HONEYDEW MELON CHUNKS.

Shopping List

noodles, packaged green salad, honeydew melon.

Saturday Easy Entertaining

Be the hostess with the mostess and serve RICE-STUFFED FLOUNDER WITH BROCCOLI to your guests. Add fresh BABY CARROTS, a SPINACH SALAD and BAGUETTES. Dessert is RASPBERRY SORBET with CHOCOLATE WAFER COOKIES.

Shopping List

packaged long-grain and wild rice, fresh broccoli, green onion, dried tarragon, low-fat mayonnaise, Dijon mustard, egg, grape tomatoes, cooking spray, flounder fillets, smoked paprika, coarse salt, pepper, lemon, white wine if desired, fresh baby carrots, fresh spinach, baguettes, raspberry sorbet, chocolate wafer cookies.

RICE-STUFFED FLOUNDER WITH BROCCOLI

Servings:
makes 4 servings
Prep time:
20 minutes
Cook time:
about 45 minutes; cooling time for rice: 10 minutes
  • 1 (6-ounce) package long-grain and wild rice
  • 1 cup small fresh broccoli florets
  • 1 green onion, thinly sliced
  • 1/2 teaspoon dried tarragon
  • 3 tablespoons low-fat mayonnaise
  • 2 tablespoons Dijon mustard
  • 1 egg yolk
  • 3/4 cup grape tomatoes, halved
  • 4 (6-ounce) flounder fillets
  • 1/4 teaspoon smoked paprika
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 8 thin slices lemon
  • 3/4 cup white wine or water

Discard seasoning packet from rice; cook rice according to directions, but without oil or butter. Add broccoli, green onion and tarragon the last 10 minutes of cooking, or cook until rice is tender and water is absorbed. Remove from heat; cool about 10 minutes. Reserve 3 cups for now; freeze any remaining rice. Meanwhile, in a medium bowl, mix together the mayonnaise, mustard and egg yolk; set aside. When rice has cooled, add it, along with the tomatoes, to mayonnaise mixture; stir to blend. Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray.

To assemble: Place one fillet in dish. Spoon a scant 2/3 cup rice mixture onto one half of fillet; fold other half to cover. Repeat with remaining fillets. Secure with wooden picks if necessary. Sprinkle with paprika, salt and pepper; top each fillet with two slices lemon. Add wine or water to pan. Bake 20 minutes or until fish is opaque and flakes easily with fork. (Filling should be 160 degrees.) Remove to plates with large spatula. Serve immediately.

Per serving: 317 calories, 23 grams protein, 7 grams fat (19 percent calories from fat), 1.3 grams saturated fat, 38 grams carbohydrate, 112 milligrams cholesterol, 766 milligrams sodium, 4 grams fiber.

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