7 Day Menu Planner For September 09, 2018

Sunday Family

Surprise the family with GRILLED TERIYAKI FLANK STEAK. In a small bowl, combine 2 tablespoons Mrs. Dash (or another brand) spicy teriyaki marinade, 1 tablespoon canola oil, 1/2 teaspoon coarse salt, 1 teaspoon freshly ground pepper and 3 cloves minced garlic. Spread mixture evenly on both sides of a 1 1/2-pound flank steak. Cover and refrigerate 3 to 4 hours. Remove steak and discard marinade. Grill over medium-high heat 9 minutes per side or until internal temperature reaches 145 degrees and desired doneness. (Caution: Don't overcook, or it will be tough.) Remove from grill; cover and let stand 10 minutes. Slice steak diagonally across grain into thin strips and serve.

Alongside, add DILL RICE. In a large bowl, combine 2 1/2 cups hot cooked brown rice, 1 (14-ounce) can drained quartered artichokes, 1/2 cup sliced green onions, 3 tablespoons chopped fresh dill, 1 1/2 teaspoons lime zest, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, and coarse salt and pepper to taste. Toss to mix. Serve with STEAMED SUGAR SNAP PEAS and WHOLE-GRAIN ROLLS. Buy CHOCOLATE MERINGUE PIE for dessert.

Save enough pie for Monday.

Shopping List

Mrs. Dash (or another brand) spicy teriyaki marinade, canola oil, coarse salt, pepper, garlic, flank steak, brown rice, canned quartered artichokes, green onions, fresh dill, limes, olive oil, fresh sugar snap peas, whole-grain rolls, chocolate meringue pie.

Monday Express

Try Amy's (or another brand) frozen ROASTED VEGETABLE PIZZA for a quick meal. Serve the tasty, healthful pizza with a packaged CAESAR SALAD. Slice the leftover PIE for dessert.

Shopping List

frozen roasted vegetable pizza, packaged Caesar salad.

Tuesday Budget

Save some money with HAM AND LENTIL STEW for an easy dinner. Add a LETTUCE WEDGE and CRUSTY BREAD. RED AND GREEN GRAPES are a simple dessert.

Save enough stew for Wednesday.

Shopping List

diced ham, dried lentils, carrots, celery, onion, garlic, unsalted chicken broth, dried oregano, pepper, frozen leaf spinach, lemons, lettuce, crusty bread, red and green grapes.

HAM AND LENTIL STEW

Servings:
makes about 12 1/2 cups
Prep time:
15 minutes
Cook time:
4 to 5 hours on high; 7 to 9 hours on low
  • 1 cup diced ham
  • 2 cups dried lentils
  • 2 cups sliced carrots
  • 2 cups thinly sliced celery
  • 1 cup chopped onion
  • 1 tablespoon minced garlic
  • 3 cups water
  • 2 (14-ounce) cans unsalted chicken broth
  • 1 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 1 (16-ounce) package frozen leaf spinach, thawed
  • 2 tablespoons fresh lemon juice

In a 4-quart or larger slow cooker, combine ham, lentils, carrots, celery, onion, garlic, water, broth, oregano and pepper. Cook on high 4 to 5 hours, or on low 7 to 9 hours, or until lentils are tender. Stir in spinach; cover and cook 10 minutes on high or until tender. Thin with more water if necessary. Stir in lemon juice and serve.

Per cup: 164 calories, 13 grams protein, 1 gram fat (5 percent calories from fat), 0.2 gram saturated fat, 27 grams carbohydrate, 6 milligrams cholesterol, 225 milligrams sodium, 6 grams fiber.

Wednesday Heat and Eat

Serve leftover HAM AND LENTIL STEW over CORNBREAD (from a mix) tonight. Add a ROMAINE SALAD. For dessert, FRESH TROPICAL FRUIT is good.

Shopping List

cornbread mix, romaine, fresh tropical fruit.

Thursday Meatless

Who needs meat when you have FETTUCCINE AND BUTTERY FRESH BASIL TOMATO SAUCE on the menu tonight? Serve the delicious pasta combo with a SPINACH SALAD and ITALIAN BREAD. For dessert, CHOCOLATE ICE CREAM should please everyone.

Save enough ice cream for Friday.

Shopping List

fettuccine, butter, sweet onion (such as Vidalia), garlic, coarse salt, peppercorns, cherry tomatoes, dry white wine, fresh basil, fresh spinach, Italian bread, chocolate ice cream.

FETTUCCINE AND BUTTERY FRESH BASIL TOMATO SAUCE

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
less than 15 minutes, plus pasta
  • 8 ounces fettuccine
  • 3 tablespoons butter, divided
  • 1 cup chopped sweet onion (such as Vidalia)
  • 2 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cracked pepper
  • 1 pint cherry tomatoes, halved lengthwise
  • 1/4 cup dry white wine
  • 1/2 cup sliced fresh basil leaves

Cook pasta according to directions. Drain, reserving 1/2 cup pasta water. In a large nonstick skillet, melt half the butter on medium-high heat; cook onion, garlic, salt and pepper about 5 minutes or just until tender. Add tomatoes and cook 3 minutes or until tomatoes begin to wilt. Add wine; cook 2 minutes. Stir in reserved pasta water and remaining butter and cook until a sauce forms. Stir in basil and cooked pasta, tossing until evenly coated. Heat through, about 1 minute, and serve. (Adapted from a recipe by Gwynn Galvin, www.swirlsofflavor.com.)

Per serving: 338 calories, 9 grams protein, 10 grams fat (26 percent calories from fat), 5.7 grams saturated fat, 52 grams carbohydrate, 23 milligrams cholesterol, 333 milligrams sodium, 3 grams fiber.

Friday Kids

What could be more fun for the kids than a GREEN MONSTER for dinner? Make the "monsters" by spreading refrigerated guacamole over split bagels (spread gently over the holes). Add eyes and a nose with sliced black olives, a crunchy mane with Chinese noodles, poppy seed freckles and a crown from sliced red bell peppers. Create other "monsters" with grated carrots for hair, cherry tomato halves for cheeks and alfalfa sprouts for hair. Add a glass of TOMATO JUICE or SOUP on the side. For dessert, try leftover ICE CREAM with MARSHMALLOW TOPPING.

Shopping List

refrigerated guacamole, bagels, sliced black olives, Chinese noodles, poppy seeds, red bell peppers, grated carrots, cherry tomatoes, alfalfa sprouts, tomato juice or soup, marshmallow topping.

Saturday Easy Entertaining

Our guests wanted seconds of PAN-SEARED TROUT WITH ITALIAN-STYLE SALSA, and so will yours. Serve the fish with PARSLEY BUTTERED ORZO, fresh ASPARAGUS, a RED-TIPPED LETTUCE SALAD and BAGUETTES. Buy a BERRY COBBLER for dessert.

Shopping List

plum tomatoes, red onion, kalamata olives, garlic, fresh parsley, balsamic vinegar, olive oil, capers, coarse salt, pepper, crumbled reduced-fat feta cheese with basil and tomatoes, trout fillets, lemons, parsley, butter, orzo, fresh asparagus, red-tipped lettuce, baguettes, berry cobbler.

PAN-SEARED TROUT WITH ITALIAN-STYLE SALSA

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
about 10 minutes
  • FOR THE ITALIAN-STYLE SALSA:
  • 4 plum tomatoes
  • 1/2 small red onion, chopped
  • 12 pitted kalamata olives, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons capers
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup crumbled reduced-fat feta cheese with basil and tomatoes
  • FOR THE TROUT:
  • 6 (6-ounce) trout fillets
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 2 tablespoons olive oil, divided
  • Lemon slices for garnish

For the salsa: In a medium bowl, mix together all ingredients. Cover and chill until ready to serve.

For the trout: Sprinkle fillets with salt and pepper. Heat half the oil in a large nonstick skillet on medium-high. Add 3 fillets, skin side up, and cook 1 to 2 minutes. Peel off skin and turn; cook 1 to 2 minutes, or until fish is opaque and flakes with a fork. Repeat with remaining oil and fillets. Top fillets with salsa. Garnish with lemon slices and serve immediately.

Per serving: 311 calories, 37 grams protein, 16 grams fat (46 percent calories from fat), 2.8 grams saturated fat, 5 grams carbohydrate, 102 milligrams cholesterol, 524 milligrams sodium, 1 gram fiber.

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