7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For May 19, 2019

Sunday Family

Treat the family to OVEN-FRIED BARBECUE CHICKEN. Heat oven to 400 degrees. Pour 1 1/2 cups buttermilk into large shallow dish. In a medium bowl, mix 1 1/2 cups flour, 1 teaspoon coarse salt and 1 teaspoon pepper. Dip 4 thighs, 4 legs and 3 breasts (all bone-in and skinless) in buttermilk and drain excess liquid, then dip in flour, shaking off excess. Coat both sides of chicken with cooking spray and place meaty side down in an ungreased 15-by-10-inch rimmed baking pan. Bake 40 to 45 minutes or until chicken is crisp and internal temperature is 165 degrees. Meanwhile, mix 1/2 cup barbecue sauce and 2 tablespoons honey. Five minutes before chicken is done, brush with sauce. Buy deli POTATO SALAD and COLESLAW as accompaniments. Add WHOLE-GRAIN ROLLS. For dessert, enjoy a big bowl of FRESH STRAWBERRIES with light whipped cream.

If chicken breasts are large, cut into halves or thirds.

Save enough chicken, potato salad and coleslaw for Monday.

Shopping List

buttermilk, flour, coarse salt, pepper, bone-in skinless chicken thighs, legs and breasts, cooking spray, barbecue sauce, honey, deli potato salad, deli coleslaw, whole-grain rolls, fresh strawberries, light whipped cream.

Monday Heat and Eat

Planning a Memorial Day picnic today will be easy because the leftover CHICKEN, POTATO SALAD and COLESLAW are all ready. Add DEVILED EGGS, PICKLES and OLIVES along with CRUSTY ROLLS. Now all you have to do is show your spirit and make a LEMON YOGURT POUND CAKE. Let's celebrate!

Save enough cake for Tuesday.

Shopping List

deviled eggs, pickles, olives, crusty rolls, cooking spray, flour, granulated sugar, butter, lemons, eggs, regular table salt, baking soda, baking powder, plain Greek-style yogurt, powdered sugar.

LEMON YOGURT POUND CAKE

Servings:
makes 16 slices
Prep time:
20 minutes
Cook time:
1 hour, 5 minutes; cooling: 1 hour in pan; 1 hour on plate
  • 2 1/2 cups flour, plus more for dusting
  • 3 cups granulated sugar, divided
  • 1 cup softened butter
  • 2 tablespoons lemon zest (yellow part only) (3 to 4 lemons)
  • 6 tablespoons fresh lemon juice, divided (about 3 lemons)
  • 6 eggs
  • 1 tablespoon regular table salt
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 cup plain Greek-style yogurt
  • 3/4 cup powdered sugar

Heat oven to 325 degrees. Lightly coat a 12-cup Bundt pan with cooking spray; sprinkle with flour, shaking off extra. Chill. With an electric mixer, beat together granulated sugar, butter and zest at medium speed 4 to 5 minutes or until fluffy. Add 1/4 cup lemon juice; beat until blended. Add eggs, 1 at a time, beating just until yellow disappears. In a medium bowl, whisk together flour, salt, baking soda and baking powder. Add to butter mixture alternately with yogurt, beginning and ending with flour mixture. Beat at low speed just until blended after each addition. Pour batter into prepared pan. Bake 1 hour and 5 minutes or until a long wooden pick inserted in center comes out clean. Cool cake in pan on wire rack 1 hour. Transfer cake to plate and invert; cool completely about 1 hour. In a small bowl, whisk together powdered sugar and remaining 2 tablespoons juice until smooth. Drizzle glaze over cake. (Adapted from "Cabot Creamery Cookbook," Oxmoor House.)

Per serving: 378 calories, 6 grams protein, 14 grams fat (32 percent calories from fat), 7.9 grams saturated fat, 60 grams carbohydrate, 101 milligrams cholesterol, 622 milligrams sodium, 1 gram fiber.

Tuesday Budget

This SPINACH AND ARTICHOKE CRAB SALAD uses imitation king crab, so you can have an elegant salad at a surprisingly low cost. In a large mixing bowl, combine 2 tablespoons sliced black olives and 1 (14-ounce) can quartered, water-packed artichokes. Break apart 1 (8-ounce) package refrigerated imitation king crab meat and add to bowl. Add 1 (2-ounce) jar drained diced pimientos, 2 teaspoons Dijon mustard, 1 cup refrigerated spinach dip, and coarse salt and pepper to taste. Gently mix until well-blended. Spoon onto a serving platter that has been covered with a bed of 4 to 6 cups fresh baby spinach. Garnish platter with 2 medium tomatoes cut into wedges and 4 quartered hard-cooked eggs. Serve with deli BEAN SOUP if you'd like, and add a BAGUETTE. Leftover CAKE is an easy dessert.

Shopping List

black olives, canned quartered, water-packed artichokes, refrigerated imitation king crab meat, jarred diced pimientos, Dijon mustard, refrigerated spinach dip, coarse salt, pepper, fresh baby spinach, tomatoes, eggs, deli bean soup if desired, baguette.

Wednesday Meatless

Put INTERNATIONAL VEGETABLE SOUP on your list of favorites. Add a MIXED GREEN SALAD and serve the soup with CHEESE TOAST (shredded cheddar cheese melted on whole-grain toast). SLICED PEACHES are dessert.

Shopping List

canned reduced-sodium black beans, canned pinto beans, canned diced tomatoes with green peppers, celery and onion, frozen or canned corn, unsalted vegetable broth, red potatoes, frozen chopped onions, medium salsa, frozen green beans, mixed greens, shredded cheddar cheese, whole-grain bread, peaches.

INTERNATIONAL VEGETABLE SOUP

Servings:
makes about 12 cups
Prep time:
less than 15 minutes
Cook time:
8 hours on low
  • 1 (15-ounce) can reduced-sodium black beans
  • 1 (15-ounce) can pinto beans, rinsed
  • 2 (14 1/2-ounce) cans diced tomatoes with green peppers, celery and onion, with juice
  • 2 cups frozen or canned corn, rinsed
  • 1 (14-ounce) can unsalted vegetable broth
  • 2 medium red potatoes, cut into 3/4-inch pieces
  • 1 cup frozen chopped onions
  • 1 cup medium salsa
  • 1 cup frozen green beans

In a 4-quart or larger slow cooker, combine black beans, pinto beans, tomatoes, corn, broth, potatoes, onions, salsa and green beans. Mix well. Cover and cook on low 8 hours or until vegetables are tender. Thin with additional broth or water if desired.

Per cup: 152 calories, 6 grams protein, no fat (no calories from fat), no saturated fat, 32 grams carbohydrate, no cholesterol, 260 milligrams sodium, 6 grams fiber.

Thursday Express

Stop by the deli for TURKEY AND SWISS SANDWICHES ON WHOLE-GRAIN BREAD. Add a LETTUCE AND TOMATO SALAD and BAKED CHIPS. FRESH PINEAPPLE is your dessert.

Shopping List

deli turkey and Swiss sandwiches on whole-grain bread, lettuce, tomatoes, baked chips, fresh pineapple.

Friday Kids

The kids won't be able to resist SLOPPY JACQUES. In a large nonstick skillet, cook 1 pound lean ground beef 5 or 6 minutes or until no longer pink; drain. Stir in 2 tablespoons flour; mix well. Add 1 (10 1/2-ounce) can condensed French onion soup. Cook and stir over medium heat until bubbly. Continue cooking and stirring 2 more minutes or until sauce thickens. Spoon onto toasted whole-grain hamburger buns. The kids will want OVEN FRIES (from frozen) with their sandwiches. Add STUFFED CELERY BOATS (celery sticks stuffed with any cheese spread). OATMEAL COOKIES work wonders for dessert.

Adults may want some spicy barbecue sauce on their sandwiches.

Shopping List

lean ground beef, flour, canned condensed French onion soup, whole-grain hamburger buns, frozen oven fries, celery, any cheese spread, oatmeal cookies, barbecue sauce (if desired).

Saturday Easy Entertaining

Your lucky guests will rave over these SCALLOPS IN PEANUT SAUCE. Serve the flavorful combination over SPAGHETTI. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. For a refreshing finale, try FRESH FRUIT SORBET. Place 2 1/2 cups (about 1 pound) any packaged frozen fruit pieces and 2 tablespoons sugar (or more to taste) into a food processor. Puree fruit by pulsing processor while gradually adding 1/4 cup unsweetened apple juice over 2 minutes or just until sorbet becomes well-blended, smooth and creamy. Freeze or serve immediately with CHOCOLATE WAFERS.

To serve sorbet that has been frozen, microwave on medium (50 percent power) 30 seconds at a time until it softens enough to serve.

Shopping List

shredded carrots, sea scallops, teriyaki sauce, reduced-fat creamy peanut butter, cornstarch, coriander, crushed red pepper, fresh snow peas, green onions, roasted peanuts, spaghetti, red-tipped lettuce, whole-grain rolls, any packaged frozen fruit pieces, sugar, unsweetened apple juice, chocolate wafers.

SCALLOPS IN PEANUT SAUCE

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
25 to 27 minutes
  • 1 1/2 cups shredded carrots
  • 12 to 16 sea scallops (1 pound)
  • 2 tablespoons teriyaki sauce
  • 1/4 cup reduced-fat creamy peanut butter
  • 1 teaspoon cornstarch
  • 3/4 teaspoon coriander
  • 1/8 teaspoon crushed red pepper
  • 1 1/2 cups fresh snow peas
  • Sliced green onions for garnish
  • Roasted peanuts for garnish

Heat oven to 450 degrees. On two 18-by-12-inch pieces of heavy-duty foil, divide carrots in an even layer; top each with half of scallops. Combine teriyaki sauce, peanut butter, cornstarch, coriander and red pepper; blend until smooth. Spoon sauce evenly over scallops; arrange and divide snow peas on top of scallops in an even layer. Double-fold foil to make a packet. Place packets in a rimmed baking pan. Bake 25 to 27 minutes. Remove from oven. Open packets away from your face to allow steam to escape. Arrange contents of both packets on one serving platter; garnish with green onions and peanuts. Serve immediately.

Per serving: 221 calories, 19 grams protein, 7 grams fat (27 percent calories from fat), 1.4 grams saturated fat, 21 grams carbohydrate, 27 milligrams cholesterol, 802 milligrams sodium, 3 grams fiber.