7 Day Menu Planner For July 22, 2018

Sunday Family

Impress the family with your CUMIN-CRUSTED PORK TENDERLOIN. Heat oven to 425 degrees. Mix 3 tablespoons cumin seeds, 1 teaspoon paprika and 1/2 teaspoon coarse salt in a cup. Rub all over 2 (1-pound) pork tenderloins. Use an ovenproof skillet (or wrap handle of another skillet with two layers of foil). Coat pork with cooking spray. Heat skillet to medium-high on stovetop; add pork and cook, turning until browned on all sides. Place skillet in oven and roast 12 minutes or until internal temperature reaches 160 degrees. Remove from oven and let stand 5 minutes before slicing. Serve with CORN AND BLACK BEAN SALAD. Mix 3 cups (thawed) frozen corn with 1 (15-ounce) can rinsed reduced-sodium black beans. Toss with 2 tablespoons olive oil, 2 tablespoons fresh lime juice and 1/4 cup chopped fresh cilantro, and serve. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, STRAWBERRY BANANA CREPES will get everyone's attention. Spoon about 3 tablespoons frozen whipped topping (thawed) down the center of 10 crepes; top each crepe with 4 or 5 banana slices. Roll; top each with more whipped topping, sliced fresh strawberries and toasted walnuts.

Look for crepes in the produce section.

Save enough pork, corn and bean salad and dessert for Monday.

Shopping List

cumin seeds, paprika, coarse salt, pork tenderloins, cooking spray, frozen corn, canned reduced-sodium black beans, olive oil, limes, fresh cilantro, romaine, whole-grain rolls, frozen whipped topping, crepes, bananas, fresh strawberries, walnuts.

Monday Heat and Eat

Make PORK SANDWICHES with the leftovers. Layer slices of leftover pork with lettuce on whole-grain bread that has been spread with mango chutney. Serve with leftover CORN AND BEAN SALAD. End with leftover CREPES for dessert.

Shopping List

lettuce, whole-grain bread, mango chutney.

Tuesday Express

Dinner can't get much easier than BARBECUE BISCUITS. Heat oven to 350 degrees. Line a baking sheet with nonstick foil. Using an 8-count can of refrigerated flaky buttermilk biscuits, separate into halves and line the baking sheet with 8 halves. Top each with 2 to 3 tablespoons any barbecued chicken or beef. Top with other halves and press gently. Bake 13 minutes or until biscuits are browned. Remove from oven and serve these little gems with deli COLESLAW. KIWIFRUIT is dessert.

Shopping List

refrigerated flaky buttermilk biscuits, any barbecued chicken or beef, deli coleslaw, kiwifruit.

Wednesday Kids

Treat the kids to some new flavors in FARRO AND BLACK BEAN CHILI WITH SWISS CHARD AND JACK CHEESE. Add CHERRY TOMATOES and their favorite DIP alongside. Serve with CORNBREAD MUFFINS. Juicy PEACHES are summer's best dessert.

Shopping List

extra-virgin olive oil, thick-cut bacon slices, red onion, carrots, celery, quick-cooking pearled farro, canned no-salt-added diced tomatoes, canned chipotles in adobo, unsalted chicken broth, Swiss chard, canned low-sodium black beans, coarse salt, black pepper, shredded Monterey jack, cherry tomatoes, dip, cornbread mix, peaches.

FARRO AND BLACK BEAN CHILI WITH SWISS CHARD AND JACK CHEESE

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 40 minutes
  • 2 tablespoons extra-virgin olive oil
  • 4 slices thick-cut bacon
  • 1 red onion, finely chopped
  • 1 medium carrot, finely chopped
  • 1 medium rib celery, finely chopped
  • 1 cup quick-cooking pearled farro
  • 1 (15-ounce) can no-salt-added diced tomatoes
  • 2 (7-ounce) cans chipotles in adobo, seeded and minced, plus 2 tablespoons sauce from can
  • 4 cups unsalted chicken broth
  • 1/2 pound Swiss chard, chopped, thick stems trimmed
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • Coarse salt and black pepper to taste
  • Shredded Monterey jack cheese for garnish

In a Dutch oven, heat oil on medium. Add bacon; cook, stirring occasionally, 5 minutes or until rendered but not crisp. Add onion, carrot and celery. Cook, stirring 7 minutes or until softened. Add farro, tomatoes, chipotles and adobo sauce. Cook 2 minutes, stirring, until bubbling. Stir in broth; bring to a boil over high heat, cover partially and simmer on medium 20 minutes or until farro is tender. Add chard and beans; simmer 5 minutes or until chard is tender and beans are heated through. Season with salt and black pepper. Ladle into bowls and garnish with cheese. (Adapted from "Just Cook It!" by Justin Chapple, Houghton Mifflin Harcourt.)

Per serving: 359 calories, 12 grams protein, 10 grams fat (27 percent calories from fat), 1.8 grams saturated fat, 49 grams carbohydrate, 7 milligrams cholesterol, 606 milligrams sodium, 6 grams fiber.

Thursday Budget

CATFISH WITH LEMON-DILL SAUCE is a low-cost dinner. Alongside, add RED POTATOES tossed with a little butter and coarse salt and pepper, GREEN BEANS and WHOLE-GRAIN ROLLS. For dessert, CANTALOUPE is another summer favorite.

Shopping List

low-fat mayonnaise, lemons, fresh dill, coarse salt, pepper, cooking spray, catfish fillets, smoked or regular paprika, red potatoes, butter, green beans, whole-grain rolls, cantaloupe.

CATFISH WITH LEMON DILL SAUCE

Servings:
makes 4 servings
Prep time:
10 minutes
Cook time:
20 minutes
  • 1/2 cup low-fat mayonnaise
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh dill
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 4 catfish fillets (about 5 ounces each), drizzled with additional lemon juice
  • Smoked or regular paprika for garnish
  • Lemon slices for garnish

Heat oven to 400. In a bowl, mix together mayonnaise, lemon juice, dill, salt and pepper; set aside. Coat a 9-by-13-inch baking dish with cooking spray. Fold fillets in half; sprinkle top with paprika; top with lemon slices. Bake 20 minutes or until fish is opaque and flakes easily with fork. Serve with lemon-dill sauce.

Per serving: 186 calories, 23 grams protein, 6 grams fat (30 percent calories from fat), 1 gram saturated fat, 8 grams carbohydrate, 82 milligrams cholesterol, 581 milligrams sodium, no fiber.

Friday Meatless

Eat this VEGETABLE CHILI for a meatless treat. Heat 1 tablespoon canola oil in a Dutch oven over medium. Add 1 chopped onion, 1 teaspoon minced garlic and 2 to 4 tablespoons chili powder; cook 5 minutes or until onion is softened. Chop 1 red and 1 green bell pepper and add to pot; cook 7 minutes or until all vegetables are softened. Chop 1 zucchini, 1 yellow squash and add to pot, along with 1/2 teaspoon dried oregano and 1/4 teaspoon cayenne pepper; cook 5 minutes. Add 1 (14 1/2-ounce) can diced fire-roasted tomatoes (undrained); cook 10 minutes. Stir in 1 (11-ounce) can drained corn with peppers and onions, 2 (16-ounce) cans drained reduced-sodium black beans and 1/4 teaspoon salt; cook 5 minutes or until thoroughly heated. Garnish with reduced-fat sour cream and shredded 50 percent light cheddar cheese; serve the way they do in Cincinnati and spoon it over SPAGHETTI.

Add a SPINACH SALAD and WHOLE-GRAIN ROLLS on the side. FRESH CHERRIES make a special dessert.

Shopping List

canola oil, onion, garlic, chili powder, red and green bell peppers, zucchini, yellow squash, dried oregano, cayenne pepper, canned diced fire-roasted tomatoes, canned corn with peppers and onions, canned reduced-sodium black beans, coarse salt, reduced-fat sour cream, 50 percent light cheddar cheese, spaghetti, fresh spinach, whole-grain rolls, fresh cherries.

Saturday Easy Entertaining

Introduce your guests to CHICKEN WITH APRICOT-GINGER RELISH. Serve with JASMINE RICE, FRESH ASPARAGUS, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. For dessert, buy a CHOCOLATE CAKE and top it with VANILLA ICE CREAM.

Shopping List

apricot preserves, limes, low-sodium tamari sauce, fresh ginger, cayenne pepper, boneless skinless chicken breasts, olive oil, jar of apricot halves, cucumber, red onion, jasmine rice, fresh asparagus, Bibb lettuce, sourdough bread, chocolate cake, vanilla ice cream.

CHICKEN WITH APRICOT-GINGER RELISH

Servings:
makes 4 servings
Prep time:
20 minutes; marinating time: 15 minutes
Cook time:
about 10 minutes
  • 1/2 cup apricot preserves
  • 3 tablespoons fresh lime juice
  • 2 tablespoons low-sodium tamari sauce
  • 2 teaspoons grated fresh ginger
  • 1/4 teaspoon cayenne pepper
  • 4 (5- or 6-ounce) boneless skinless chicken breasts
  • 2 teaspoons olive oil
  • 1 (24-ounce) jar apricot halves, drained and diced
  • 1 unpeeled cucumber, seeded and diced
  • 1/2 red onion, sliced
  • 1 1/2 teaspoons lime zest
  • Lime slices

In a small bowl, combine preserves, juice, tamari sauce, ginger and cayenne pepper. Reserve 2 tablespoons and spoon remainder into a large resealable plastic bag. Add chicken to bag, seal, turn to coat and refrigerate 15 minutes. Remove chicken and discard marinade. Heat oil in a large nonstick skillet on medium-high. Add chicken and cook about 10 minutes or until no longer pink and juices run clear; turn once. Meanwhile, in a medium bowl, combine apricots, cucumber, reserved preserves mixture, onion and lime zest. Arrange chicken on serving platter and top each breast half with 2 tablespoons of the relish. Garnish with lime slices. Serve remaining relish in a small bowl.

Per serving: 351 calories, 33 grams protein, 6 grams fat (16 percent calories from fat), 1.1 grams saturated fat, 41 grams carbohydrate, 91 milligrams cholesterol, 475 milligrams sodium, 4 grams fiber.

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