7 Day Menu Planner For August 19, 2018

Sunday Family

Always a family favorite, a SPIRAL-SLICED HAM is the star of today's feast. Use your microwave and serve the simple entree with summer's best SQUASH CASSEROLE. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a KEY LIME PIE for dessert.

Save enough ham and casserole for Monday; save some pie for Tuesday.

Shopping List

spiral-sliced ham, onion, zucchini squash, brown rice, low-fat sour cream, shredded 50 percent light cheddar cheese, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, bibb lettuce, whole-grain rolls, key lime pie.

SQUASH CASSEROLE

Servings:
makes 10 servings
Prep time:
15 minutes
Cook time:
24 to 30 minutes
  • 1 medium onion, chopped
  • 8 cups sliced zucchini squash (about 2 1/2 pounds)
  • 2 cups cooked brown rice
  • 1 cup low-fat sour cream
  • 1 cup shredded 50 percent light cheddar cheese
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1/4 cup Italian-seasoned bread crumbs
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 eggs, lightly beaten

In a large bowl, microwave onion on high (100 percent power) 3 minutes. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle casserole with remaining parmesan cheese. Broil 1 to 3 minutes or until lightly browned.

Per serving: 153 calories, 10 grams protein, 4 grams fat (24 percent calories from fat), 2.1 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 287 milligrams sodium, 2 grams fiber.

Monday Heat and Eat

Leftover ham is perfect for GRILLED HAM AND CHEESE SANDWICHES ON RYE. Coat the bread with cooking spray, then grill the sandwiches on both sides in a nonstick skillet. Serve with the leftover CASSEROLE and a LETTUCE SALAD. Bite into a NECTARINE for dessert.

Shopping List

cheese of your choice, rye bread, cooking spray, lettuce, nectarines.

Tuesday Budget

Save some pennies and enjoy the flavor of FOUR-PEPPER MEATLOAF. Add MASHED POTATOES, fresh GREEN BEANS, MIXED GREENS and CRUSTY BREAD. Slice the leftover PIE for dessert.

Shopping List

canned no-salt-added tomato sauce, light brown sugar, dry mustard, 95 percent lean ground beef, soft whole-grain bread crumbs, egg, onion, red or green bell pepper, reduced-sodium Worcestershire sauce, dried or fresh thyme, coarse salt, garlic powder, cayenne pepper, white pepper, cooking spray, potatoes to mash, fresh green beans, mixed greens, crusty bread.

FOUR-PEPPER MEATLOAF

Servings:
makes 6 servings
Prep time:
about 15 minutes
Cook time:
1 hour; standing time: 10 minutes
  • 1 (8-ounce) can no-salt-added tomato sauce, divided
  • 1 tablespoon packed light brown sugar
  • 1 teaspoon dry mustard
  • 1 1/2 pounds 95 percent lean ground beef
  • 1 cup soft whole-grain bread crumbs (about 1 1/2 slices bread)
  • 1 egg
  • 1 small onion, finely chopped
  • 1/3 cup finely chopped red or green bell pepper
  • 1 tablespoon reduced-sodium Worcestershire sauce
  • 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon white pepper

Heat oven to 350 degrees. For the topping: In a small bowl, mix 1/4 cup tomato sauce with brown sugar and dry mustard; set aside.

In a large bowl, combine remaining tomato sauce with remaining ingredients, mixing thoroughly but lightly. Shape mixture into an 8-by-4 1/2-inch loaf on a rack coated with cooking spray and place in a broiler pan. If desired, spread topping over loaf. Bake 1 hour or until internal temperature registers 165 degrees. Let stand 10 minutes before slicing. Serve with any unused topping on the side.

Per serving: 216 calories, 27 grams protein, 7 grams fat (29 percent calories from fat), 2.6 grams saturated fat, 12 grams carbohydrate, 93 milligrams cholesterol, 312 milligrams sodium, 2 grams fiber.

Wednesday

Thursday Meatless

You won't miss meat with ROTINI AND SUMMER'S BEST TOMATO SAUCE. Mix together 4 chopped medium ripe tomatoes, 1/4 cup chopped fresh basil, 2 tablespoons olive oil, 2 tablespoons fresh lime juice, 2 teaspoons minced garlic and coarse salt and pepper to taste. Toss with cooked rotini. Serve with a CAESAR SALAD and GARLIC BREAD. Fresh PEACHES are my all-time favorite summer dessert.

Save enough peaches for Saturday.

Shopping List

tomatoes, fresh basil, olive oil, limes, garlic, coarse salt, pepper, rotini, Caesar salad, garlic bread, fresh peaches.

Friday Kids

CHICKEN AND SALSA SKILLET will be the kids' favorite. In a large nonstick skillet, cook 1 pound ground chicken (or turkey) 5 minutes or until no longer pink. Stir in 2 cups mild salsa, 1 (15-ounce) can undrained reduced-sodium kidney beans, 1 cup frozen corn (thawed), 1 (8-ounce) can no-salt-added tomato sauce and 1 teaspoon chili powder. Heat to boiling; reduce heat to low. Cook, uncovered, 10 minutes. Cover; cook 4 minutes longer. Sprinkle with 2 cups broken tortilla chips (baked or regular) and 1/2 cup 50 percent light cheddar cheese. Cover; cook 1 or 2 minutes or until cheese is melted. Serve with CARROT SALAD. Slices of WATERMELON are dessert.

Shopping List

ground chicken or turkey, mild salsa, canned reduced-sodium kidney beans, frozen corn, canned no-salt-added tomato sauce, chili powder, baked or regular tortilla chips, 50 percent light cheddar cheese, carrot salad, watermelon.

Saturday

SHEET PAN NEW ORLEANS BARBECUE SHRIMP

Servings:
makes 6 servings
Prep time:
15 minutes; marinating time: 15 minutes
Cook time:
9 to 12 minutes
  • 2 tablespoons olive oil
  • 2 tablespoons melted butter
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon Creole seasoning
  • 2 teaspoons minced garlic
  • 2 lemons, divided
  • 1 teaspoon minced fresh rosemary leaves
  • 2 pounds large shrimp, peeled and deveined
  • Coarse salt and pepper to taste

In a glass measuring cup, whisk together oil, butter, Worcestershire sauce, Creole seasoning, garlic, juice from 1 lemon and rosemary. Place shrimp in a large resealable plastic bag; pour marinade over shrimp. Seal, toss to coat and marinate 15 minutes. Heat oven to 425 degrees. Coat a foil-lined sheet pan with cooking spray. Pour shrimp and marinade onto baking sheet; spread into a single layer. Sprinkle with coarse salt and pepper; roast 9 to 12 minutes or just until pink. (Keep an eye on the shrimp so it doesn’t overcook.) Cut the other lemon into wedges and serve with shrimp.

Per serving: 211 calories, 31 grams protein, 9 grams fat (39 percent calories from fat), 3.2 grams saturated fat, 2 grams carbohydrate, 254 milligrams cholesterol, 237 milligrams sodium, no fiber.

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