7 Day Menu Planner For June 09, 2019

Sunday Family

Make Dad smile and serve him MARINATED BEEF ROAST today.

He'll like these YOGURT-AND-CHIVE MASHED POTATOES, too: Make 2 pounds of your mashed potatoes, adding 1/4 cup snipped fresh chives, 8 ounces plain yogurt and 1/2 cup warmed 1 percent milk instead of the usual milk or cream.

Also serve steamed SLICED CARROTS, a LETTUCE WEDGE with blue cheese dressing and diced tomato garnish along with CRUSTY BREAD. For the finale, present warm PEACH COBBLER topped with VANILLA ICE CREAM.

Save enough beef and cobbler for Monday. Save enough ice cream for Tuesday.

Shopping List

beef rump roast, canola oil, reduced-sodium soy sauce, lemons, reduced-sodium Worcestershire sauce, prepared mustard, garlic, cooking spray, pepper, potatoes to mash, fresh chives, plain yogurt, 1 percent milk, carrots, lettuce, blue cheese dressing, tomatoes, crusty bread, peach cobbler, vanilla ice cream.

MARINATED BEEF ROAST

Servings:
makes 12 to 16 servings (3 ounces cooked weight)
Prep time:
15 minutes; marinating time: 24 hours
Cook time:
1 1/2 to 2 hours; standing time: 15 minutes
  • 1 (3- to 4-pound) beef rump roast, well-trimmed
  • 2 tablespoons canola oil
  • 1/3 cup reduced-sodium soy sauce
  • 1/4 cup fresh lemon juice
  • 2 tablespoons reduced-sodium Worcestershire sauce
  • 2 tablespoons prepared mustard
  • 10 cloves garlic, halved
  • 1 1/2 teaspoons freshly ground pepper

Pierce roast with meat fork at 1-inch intervals and place in large resealable plastic bag. Combine oil, soy sauce, lemon juice, Worcestershire sauce, mustard and garlic and pour over roast. Seal bag and refrigerate up to 24 hours, turning occasionally. Heat oven to 325 degrees. Remove roast; discard marinade. Place roast on rack coated with cooking spray in broiler pan; sprinkle with pepper. Bake 30 to 35 minutes per pound, about 1 1/2 to 2 hours, or until internal temperature reaches 135 degrees (for medium-rare). Remove from oven and let stand 15 minutes, covered. Slice thinly and serve.

Per serving: 160 calories, 25 grams protein, 6 grams fat (32 percent calories from fat), 1.9 grams saturated fat, 1 gram carbohydrate, 66 milligrams cholesterol, 246 milligrams sodium, no fiber.

Monday Heat and Eat

Use the beef leftovers for OVEN-BAKED FAJITAS. Heat oven to 400 degrees. In a 9-by-13-inch baking dish, combine 2 tablespoons canola oil, 2 teaspoons chili powder, 2 teaspoons ground cumin and 1 teaspoon coarse salt; mix well. Add 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 1 medium green bell pepper and 1 medium red bell pepper cut into thin strips, and 1 thinly sliced onion. Mix well. Bake uncovered for 15 minutes. Stir in 2 cups (leftover) cooked beef, cut into strips. Bake 10 more minutes. Serve beef mixture wrapped in warm whole-grain tortillas. Add RICE on the side and SLICED AVOCADO. Warm the leftover COBBLER for dessert.

Shopping List

canola oil, chili powder, ground cumin, coarse salt, canned no-salt-added diced tomatoes, green and red bell peppers, onion, whole-grain tortillas, rice, avocado.

Tuesday Express

It's hard to beat TUNA MELTS for flavor and simplicity. Buy 2 cups tuna salad from the deli and spread it over 4 whole-grain English muffin halves; top each with a tomato slice and a slice of Swiss cheese. Broil 6 inches from heat 5 minutes or until the cheese melts. Serve with BAKED POTATO CHIPS and a MIXED GREEN SALAD. Spoon STRAWBERRIES over leftover ICE CREAM for dessert.

Shopping List

deli tuna salad, whole-grain English muffins, tomatoes, sliced Swiss cheese, baked potato chips, mixed greens, strawberries.

Wednesday Meatless

Tonight, make a meal of SOUTHWESTERN BAKED POTATOES. Scrub, pierce and microwave 4 (8-ounce) baking potatoes 10 to 12 minutes on high (100 percent power) or until almost tender. Wrap potatoes in paper towels and then in a terrycloth towel 5 minutes (to absorb moisture).

Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium. Add 1 medium chopped onion and cook 10 minutes or until golden. Add 2 teaspoons cumin and 1 clove minced garlic and cook 1 minute. Add 2 cups mild salsa and 1 (15-ounce) can rinsed reduced-sodium black beans and cook 5 minutes or until hot. To serve, split potatoes and divide bean mixture among them. Top with chopped cilantro and plain yogurt. Serve with deli COLESLAW and WHOLE-GRAIN ROLLS. TAPIOCA PUDDING is dessert.

Shopping List

baking potatoes, canola oil, onion, cumin, garlic, mild salsa, canned reduced-sodium black beans, cilantro, plain yogurt, deli coleslaw, whole-grain rolls, tapioca pudding.

Thursday Kids

The whole family will enjoy MEXICAN FLATBREAD PIZZAS. Heat oven to 400 degrees. Place 4 flatbread wraps on an ungreased cookie sheet. Spread 1 tablespoon salsa over each flatbread. Divide and sprinkle each flatbread evenly with 1 cup shredded colby-jack cheese blend and 1/2 cup sliced ripe olives. Bake 8 to 10 minutes or until cheese is melted and bread is crisp. Sprinkle pizzas with 1 cup quartered cherry tomatoes; top with avocado slices. Serve with CARROT STICKS. For a light dessert, bite into a juicy NECTARINE.

Shopping List

flatbread wraps, salsa, shredded colby-jack cheese blend, ripe olives, cherry tomatoes, avocado, carrots, nectarines.

Friday

KOREAN BEEF-AND-CABBAGE STEW

Servings:
makes 8 servings
Prep time:
15 minutes
Cook time:
7 to 8 hours
  • 1 tablespoon canola oil
  • 1 (2-pound) boneless beef chuck roast, trimmed
  • 1/4 cup dry white wine
  • 3 tablespoons light brown sugar
  • 3 tablespoons reduced-sodium soy sauce
  • 4 cups unsalted chicken stock
  • 1 onion, halved
  • 6 cloves garlic, minced
  • 1 fresh jalapeno, seeded and chopped (about 2 tablespoons)
  • 4 cups chopped Napa cabbage (about 14 ounces)
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 3/4 cup kimchi
  • 1/3 cup thinly sliced green onions

Heat oil in large nonstick skillet on medium-high. Add beef; cook, turning once, until well-browned, about 10 minutes. Transfer to 4-quart or larger slow cooker. Add wine, sugar and soy sauce to skillet; bring to a boil on medium-high. Pour over beef; stir in stock, onion, garlic and jalapeno. Cover and cook on low 7 to 8 hours. Using a slotted spoon, remove onions and discard. Transfer beef to large bowl. Coarsely shred it using 2 forks; return to cooker. Stir in cabbage, salt and black pepper. Cover; cook on low 10 minutes until cabbage is wilted. Ladle into bowls; top evenly with kimchi and green onions. (Adapted from "Everyday Slow Cooker," Oxmoor House.)

Per serving: 209 calories, 23 grams protein, 6 grams fat (28 percent calories from fat), 1.8 grams saturated fat, 11 grams carbohydrate, 44 milligrams cholesterol, 522 milligrams sodium, 2 grams fiber.

Saturday Easy Entertaining

Our guests ate all of the FETTUCCINE WITH CHICKEN, GOAT CHEESE AND SPINACH, and so will yours. Serve this winner with a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, enjoy LEMON SORBET with CHOCOLATE WAFER COOKIES.

Shopping List

dry white wine (such as sauvignon blanc), shallots, goat cheese, coarse salt, black pepper, crushed red pepper, olive oil, chicken tenders, packaged baby spinach, refrigerated fettuccine, fresh basil, Boston lettuce, baguette, lemon sorbet, chocolate wafer cookies.

FETTUCCINE WITH CHICKEN, GOAT CHEESE AND SPINACH

Servings:
makes 6 servings
Prep time:
25 minutes
Cook time:
about 20 minutes plus pasta; standing time: 2 minutes
  • 1 cup dry white wine (such as sauvignon blanc)
  • 2 small shallots, minced
  • 5 ounces goat cheese, crumbled and room-temperature
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon black pepper, divided
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons olive oil, divided
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 1 (5- to 6-ounce) package baby spinach
  • 9 ounces refrigerated fettuccine
  • 2 tablespoons fresh basil

In a small saucepan, combine wine and shallots. Bring to boil on medium-high; cook 5 to 7 minutes or until liquid is reduced by half. Whisk in the goat cheese until smooth; season with half the salt and black pepper; add the red pepper and set aside. Heat half the olive oil in a large nonstick skillet on medium. Add chicken; cook 5 minutes on each side or until browned. Remove from skillet; let stand 2 minutes, covered with foil. To skillet, add remaining oil and spinach; cook, turning with tongs, 2 minutes or until wilted. Meanwhile, cook pasta according to directions; reserving 1/2 cup cooking water, drain and place in a large bowl. Add goat cheese sauce, spinach and chicken with any juices. Slowly add reserved pasta water until the sauce is the desired consistency. Stir in remaining salt and black pepper; serve topped with basil.

Per serving: 370 calories, 28 grams protein, 16 grams fat (38 percent calories from fat), 6.9 grams saturated fat, 26 grams carbohydrate, 73 milligrams cholesterol, 426 milligrams sodium, 2 grams fiber.

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