7 Day Menu Planner For July 29, 2018

Sunday Family

For the family today, prepare your own LEG OF LAMB. On the side, serve LEMONY COUSCOUS. Cook 1 1/2 cups couscous according to package directions; fluff with a fork. Stir in 1 tablespoon grated lemon zest (yellow part only) and 1/4 cup chopped fresh parsley.

Add DINNER ROLLS and ASIAN APPLE SLAW. In a large bowl, combine 1/2 cup low-fat mayonnaise, 1 tablespoon low-sodium soy sauce, 2 teaspoons sugar, 1 teaspoon cider vinegar and 1/2 teaspoon ground ginger; mix well. Stir in 1 (10- to 16-ounce) package coleslaw mix, 2 sliced green onions and 1 julienned Granny Smith apple (see Note); toss to coat and serve. STRAWBERRY ICE CREAM will be your dessert.

Note: To julienne is to cut something into matchstick-size pieces, about 1/8 inch by 1/8 inch by 3 inches.

Save enough lamb and slaw for Monday. Save enough ice cream for Saturday.

Shopping List

leg of lamb, couscous, lemon, fresh parsley, dinner rolls, low-fat mayonnaise, low-sodium soy sauce, sugar, cider vinegar, ground ginger, packaged coleslaw mix, green onion, Granny Smith apple, strawberry ice cream.

Monday Heat and Eat

No heat will be needed tonight for LAMB SANDWICHES. Coat rosemary or other dense bread with olive oil cooking spray. Top with sliced leftover lamb, roasted red peppers and leaf lettuce. Serve with leftover SLAW. FRESH APRICOTS are your dessert.

Shopping List

rosemary or other dense bread, olive oil cooking spray, roasted red peppers, leaf lettuce, fresh apricots.

Tuesday Express

Tonight's CRUSTY PEPPERONI PIZZA will be a hit no matter your age. Heat oven to 400 degrees. Slice 1 loaf Italian bread lengthwise, then cut crosswise into 4 sections, each about 4 inches long. Spread each piece of bread with pizza sauce. Top with shredded part-skim mozzarella cheese and slices of pepperoni. Bake about 12 minutes or until cheese is melted and lightly browned. Serve the easy pizza with a PACKAGED CAESAR SALAD. Enjoy MANGOES for dessert.

Shopping List

loaf Italian bread, pizza sauce, shredded part-skim mozzarella cheese, pepperoni, packaged Caesar salad, mangoes.

Wednesday Wild Card

The Global Pantry travels to Morocco for CHICKEN TAGINE OVER COUSCOUS for dinner. Serve it with TABBOULEH and FLATBREAD. For dessert, try FRESH APRICOTS and DATES.

Shopping List

boneless skinless chicken thighs, onions, carrots, raisins, dried apricots, unsalted chicken broth, tomato paste, lemons, flour, garlic powder, cumin, ground ginger, cinnamon, pepper, couscous, tabbouleh, flatbread, fresh apricots, dates.

CHICKEN TAGINE OVER COUSCOUS

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
7 hours on low or 5 hours on high
  • 1 1/4 pounds well-trimmed boneless skinless chicken thighs, cut into 1 inch pieces
  • 2 medium onions, halved and thinly sliced
  • 4 medium carrots, thinly sliced
  • 1/3 cup raisins
  • 1/3 cup dried apricots, coarsely chopped
  • 1 1/3 cups unsalted chicken broth
  • 1 1/2 tablespoons tomato paste
  • 1 1/2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons flour
  • 3/4 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon ground ginger
  • 3/4 teaspoon cinnamon
  • 1/2 teaspoon pepper
  • 2 cups hot cooked couscous

In a 4-quart or larger slow cooker, layer chicken, onions, carrots, raisins and apricots. In a medium bowl, whisk together broth, tomato paste, lemon juice, flour, garlic powder, cumin, ginger, cinnamon and pepper; pour over chicken and vegetables. Cook 7 hours on low or 5 hours on high. Serve over couscous.

Per serving: 405 calories, 33 grams protein, 6 grams fat (14 percent calories from fat), 1.5 grams saturated fat, 54 grams carbohydrate, 135 milligrams cholesterol, 240 milligrams sodium, 7 grams fiber.

Thursday Kids

Don't let the kids knock you down getting to the table for TACO MAC AND CHEESE. Prepare a package of macaroni and cheese according to directions. Meanwhile, brown 1 pound lean ground beef in a nonstick skillet on medium-high until no longer pink; drain. Return beef to skillet; stir in 1 (1.25-ounce) packet reduced-sodium taco seasoning mix and 3/4 cup water. Bring to a boil, stirring occasionally, and cook 7 minutes or until most of the liquid is evaporated. Add cooked mac and cheese to skillet; heat through.

Spoon onto plates; top each serving with chopped tomato, sliced avocado, low-fat sour cream and salsa. Serve with CELERY STICKS and SOFT ROLLS. Slice WATERMELON for dessert.

Shopping List

packaged macaroni and cheese, lean ground beef, reduced-sodium taco seasoning mix, tomato, avocado, low-fat sour cream, salsa, celery, soft rolls, watermelon.

Friday Meatless

For a delicious no-meat dinner, enjoy CHERRY TOMATO TART. Serve with HASH-BROWNED POTATOES (from frozen), a SPINACH SALAD and BREAD STICKS. For dessert, try HONEYDEW MELON CUBES.

Shopping List

refrigerated pie crust, butter, onion, garlic, parmesan cheese, cherry tomatoes, fresh thyme, coarse salt, frozen hash-browned potatoes, fresh spinach, bread sticks, honeydew melon.

CHERRY TOMATO TART

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
35 to 45 minutes, plus cooling time
  • 1 refrigerated pie crust
  • 2 tablespoons butter
  • 1 large onion, chopped
  • 3 cloves garlic, chopped
  • 1/2 cup parmesan cheese, divided
  • 3 cups (or more) cherry tomatoes
  • 1 1/2 tablespoons fresh thyme leaves
  • 1/2 teaspoon coarse salt

Heat oven to 450 degrees. Place crust in pie pan, according to directions; crimp edges. Bake 5 to 7 minutes, until it starts to harden. Remove from oven; cool. Melt butter in a skillet on medium heat. Add onion and garlic; cook 10 to 15 minutes or until onions have browned. Add onion mixture to pie crust. Sprinkle 2/3 of parmesan cheese on top of onion mixture. Add tomatoes on top. Make sure the tomatoes really fill the pie; err on the side of overfilling rather than underfilling. Onions will settle as they bake. Sprinkle thyme, remaining cheese and salt on top. Bake 20 minutes or until tomatoes start to brown and pop a little bit. Remove from oven; cool before serving. Serve as quickly as possible because once you start cutting, the tart falls apart. (Adapted from "Bring It!" by Ali Rosen, Running Press.)

Per serving: 248 calories, 6 grams protein, 15 grams fat (53 percent calories from fat), 7.6 grams saturated fat, 25 grams carbohydrate, 20 milligrams cholesterol, 491 milligrams sodium, 2 grams fiber.

Saturday Easy Entertaining

Treat your guests to your GRILLED GROUPER. Serve with WALNUT GREEN BEAN SALAD. Add WHITE GAZPACHO on the side. In a blender, combine 2 medium peeled and seeded cucumbers, cut into chunks, 1 cup unsalted chicken broth, 1 1/2 tablespoons white wine vinegar, 1/8 teaspoon coarse salt, 1 (16-ounce) container low-fat sour cream and 1 crushed garlic clove. Pulse 3 or 4 times, or until cucumber is coarsely chopped. Chill 3 hours or more. Ladle soup into bowls and top with chopped green onions. Serve cold with WHOLE-GRAIN ROLLS. For dessert, top leftover ICE CREAM with FRESH STRAWBERRIES and drizzle with chocolate sauce.

Shopping List

grouper to grill, walnut or canola oil, unseasoned rice vinegar, honey, coarse salt, Dijon mustard, pepper, bulgur, packaged trimmed green beans, walnut pieces, grape tomatoes, fresh parsley, red onion, cucumbers, unsalted chicken broth, white wine vinegar, low-fat sour cream, garlic, green onions, whole-grain rolls, fresh strawberries, chocolate sauce.

WALNUT GREEN BEAN SALAD

Servings:
makes 8 servings
Prep time:
15 minutes
Cook time:
5 minutes, plus bulgur
  • 2 tablespoons walnut or canola oil
  • 4 1/2 teaspoons unseasoned rice vinegar
  • 1 tablespoon water
  • 1 tablespoon honey
  • 1/2 teaspoon coarse salt, divided
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground pepper
  • 1 cup bulgur
  • 1 cup boiling water
  • 1 (12-ounce) package trimmed green beans, cut diagonally
  • 1/3 cup toasted walnut pieces
  • 2 cups grape tomatoes
  • 1/3 cup chopped fresh parsley
  • 1/2 cup vertically sliced red onion

In a small bowl, combine oil, vinegar, water, honey, 1/4 teaspoon salt, mustard and pepper. Whisk together until smooth; set aside. In a large bowl, combine bulgur and boiling water; cover and let stand 30 minutes. Drain. Stir in remaining salt and set aside. Steam green beans, covered, for 5 minutes or until tender. Plunge into ice water; drain. Place beans in large bowl; add bulgur, walnuts, tomatoes, parsley, onion and oil mixture. Toss gently to combine. Serve at room temperature or chilled.

Per serving: 159 calories, 4 grams protein, 7 grams fat (37 percent calories from fat), 0.7 gram saturated fat, 23 grams carbohydrate, no cholesterol, 140 milligrams sodium, 6 grams fiber.

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