7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 07, 2019

Sunday Family

Take it easy and prepare or buy a SMOKED TURKEY BREAST for family day. Alongside, SKILLET MEXICAN CORN is delicious. Add more color to the plate with a real summer favorite, SLICED TOMATOES, plus WHOLE-GRAIN ROLLS on the side.

No one can resist PEACH CRUMBLE for dessert: Heat oven to 350 degrees. Peel and slice 12 fresh peaches (about 3 pounds) and combine with 1/4 cup sugar; spoon into a 3-quart baking dish coated with cooking spray. In a medium bowl, combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons butter. With 2 knives, cut butter into flour mixture until mixture resembles coarse crumbs; sprinkle over peaches. Bake 40 to 45 minutes or until golden.

Save enough turkey, skillet corn, tomatoes and peach crumble for Monday.

Shopping List

smoked turkey breast, red onion, red bell pepper, jalapeno pepper, coarse salt, black pepper, chili powder, cumin, dried oregano, fresh or frozen sweet corn, limes, cilantro, tomatoes, whole-grain rolls, fresh peaches, sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

SKILLET MEXICAN CORN

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 15 minutes
  • 1/2 cup water
  • 1 packed cup diced red onion
  • 1 large red bell pepper, diced
  • 1 fresh jalapeno pepper, seeds and stems removed, finely diced
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 2 cups fresh or frozen sweet corn
  • 1/2 tablespoon fresh lime juice
  • Chopped cilantro to taste
  • Lime wedges for garnish

Heat water in a large skillet on medium-high. When water is simmering, add onion, bell pepper, jalapeno, 1/4 teaspoon of salt and black pepper; stir well. Cook 8 minutes, stirring often or until the vegetables are tender and water has evaporated. Meanwhile, get the remaining ingredients ready for the next step. When the vegetables are pre-tender, add chili powder, cumin and oregano and stir continuously for 30 seconds, until fragrant and spices soak up remaining moisture. Add the corn, lime juice, remaining salt and cilantro if desired. Stir well and cook about 5 minutes just to heat the corn through, stirring often. Serve immediately and garnish with cilantro and lime wedges. (Adapted from "The Vegan 8," Brandi Doming, Oxmoor House.)

Per serving: 116 calories, 4 grams protein, 1 gram fat (7 percent calories from fat), no saturated fat, 27 grams carbohydrate, no cholesterol, 254 milligrams sodium, 4 grams fiber.

Monday Heat and Eat

Use the leftover turkey and tomatoes for GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICHES. Use reduced-fat Swiss cheese and spread Dijon mustard on sliced sourdough bread; coat the bread with cooking spray before grilling. Serve with leftover MEXICAN CORN. Warm the leftover PEACH CRUMBLE for dessert.

Shopping List

reduced-fat Swiss cheese, Dijon mustard, sourdough bread, cooking spray.

Tuesday Express

Make dinner simple tonight and buy a fully cooked HAM STEAK. Rub Cajun seasoning blend on both sides before heating, if desired. Serve ham with SWEET POTATO FRIES (from frozen) and deli BROCCOLI SALAD. Make CORNBREAD from a mix. PLUMS are your dessert.

Shopping List

fully cooked ham steak, Cajun seasoning blend (if desired), frozen sweet potato fries, deli broccoli salad, cornbread mix, plums.

Wednesday Kids

Make it TACO NIGHT for the kids. Let them choose their favorite ingredients, such as lean ground beef, shredded cheese, mild salsa, reduced-fat sour cream and diced avocado, to fill the taco shells. Add some RICE on the side. Bite into a NECTARINE for dessert.

Shopping List

lean ground beef, shredded cheese, mild salsa, reduced-fat sour cream, avocado, taco shells, rice, nectarines.

Thursday Meatless

We enjoyed these BELLA BURGERS for a meatless dinner. Heat grill on medium and coat 4 large portobello mushrooms, 1 large red bell pepper (cut into quarters) and 1 sliced red onion on both sides with cooking spray. Grill the vegetables (in a grill basket) on both sides 4 to 6 minutes or until lightly charred and tender. Meanwhile, whisk together 2 tablespoons reduced-fat Italian dressing with 2 tablespoons low-fat mayonnaise. Spread whole-grain hamburger buns with dressing mixture and layer with lettuce, tomato, mushroom, peppers and onion. Serve immediately with BAKED CHIPS. Scoop VANILLA ICE CREAM for dessert.

Save enough ice cream for Saturday.

Shopping List

portobello mushrooms, red bell pepper, red onion, cooking spray, reduced-fat Italian dressing, low-fat mayonnaise, whole-grain hamburger buns, lettuce, tomatoes, baked chips, vanilla ice cream.

Friday Budget

Save some money and serve OVEN-FRIED PORK CHOPS. Add GREEN BEANS, a crisp LETTUCE WEDGE and CRUSTY BREAD. For dessert, STRAWBERRIES are good.

Shopping List

egg, milk, packaged cornbread stuffing mix, pork loin chops, cooking spray, packaged frozen roasted potato pieces, green beans, lettuce, crusty bread, strawberries.

OVEN-FRIED PORK CHOPS

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
20 minutes
  • 1 egg
  • 2 tablespoons milk
  • 1 cup packaged cornbread stuffing mix
  • 4 trimmed pork loin chops (1/2-inch-thick chops, about 1 1/2 pounds)
  • 1 (20-ounce) package frozen roasted potato pieces

Heat oven to 425 degrees. In shallow bowl, beat egg and stir in milk. Place stuffing mix in a pie plate. Dip chops into egg mixture; coat both sides with stuffing mix. Arrange chops in a single layer on one side of a large rimmed baking sheet coated with cooking spray. On other side of sheet, arrange potatoes, mounding as necessary. Bake 20 minutes or until internal temperature of pork is 145 degrees and potatoes are browned and crisp; turn and stir once.

Per serving: 462 calories, 44 grams protein, 10 grams fat (20 percent calories from fat), 2.3 grams saturated fat, 44 grams carbohydrate, 164 milligrams cholesterol, 837 milligrams sodium, 4 grams fiber.

Saturday Easy Entertaining

Entertain your friends with your own LAMB CHOPS. Serve with CANNELLINI BEANS WITH ROSEMARY, FRESH ASPARAGUS, ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with a scoop of leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, olive oil, fresh rosemary, lemon, garlic, canned cannellini beans, coarse salt, pepper, fresh asparagus, romaine, sourdough rolls, cantaloupe.

CANNELLINI BEANS WITH ROSEMARY

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 5 minutes
  • 2 tablespoons olive oil, plus 1 teaspoon (optional)
  • 1 teaspoon finely chopped fresh rosemary
  • Zest and juice of 1 lemon
  • 1 small clove garlic, peeled and minced
  • 2 (15-ounce) cans cannellini beans, rinsed
  • Coarse salt to taste
  • Pepper to taste

Heat oil in a large nonstick skillet on medium; add rosemary and lemon zest; cook and stir 30 seconds. Add garlic; cook and stir 30 seconds. Add beans, stirring carefully to coat in oil. Squeeze in lemon juice; add salt and pepper to taste. Cook, stirring, 1 to 2 minutes or until beans are hot. Spoon into a warm serving bowl and add additional oil if desired.

Per serving: 228 calories, 8 grams protein, 8 grams fat (30 percent calories from fat), 0.9 gram saturated fat, 31 grams carbohydrate, no cholesterol, 526 milligrams sodium, 8 grams fiber.