7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For June 07, 2020

Sunday Family

Make it a one-pan meal with LEMON CHICKEN AND ORZO, giving you plenty of time to relax with the family. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS to your meal.

Make this easy DOUBLE BERRY CRISP for dessert: Heat oven to 350 degrees. Stir 1 (2-layer size) package yellow cake mix and 1/2 cup melted butter in a large bowl until crumbly; set aside. Spoon 1 (21-ounce) can cherry pie filling (light or regular) and 1 (21-ounce) can blueberry pie filling (light or regular) randomly into a 9-by-13-inch baking dish coated with cooking spray. (Do not mix the two flavors.) Sprinkle 1 tablespoon fresh lemon juice over fillings; then spread cake mix evenly over pie fillings. Bake 35 to 45 minutes or until golden-brown. Serve with VANILLA ICE CREAM.

If you have only one oven, bake the dessert before the entree or the day before.

Save enough Double Berry Crisp for Monday; save enough ice cream for Saturday.

Shopping List

olive oil, boneless skinless chicken thighs, unsalted chicken broth, carrots or zucchini, orzo pasta, pitted Kalamata olives, lemons, dried oregano, pepper, mixed greens, whole-grain rolls, yellow cake mix, butter, canned light or regular cherry and blueberry pie fillings, cooking spray, vanilla ice cream.

LEMON CHICKEN AND ORZO

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
about 25 to 35 minutes
  • 2 tablespoons olive oil
  • 2 1/2 pounds boneless skinless chicken thighs, trimmed
  • 1 3/4 cups unsalted chicken broth
  • 2 cups carrots or zucchini, sliced 1/4 inch thick
  • 2/3 cup orzo pasta
  • 1/2 cup pitted Kalamata olives, drained
  • 1 lemon, cut into wedges
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons dried oregano
  • 1/4 teaspoon pepper

Heat oven to 400 degrees. In ovenproof skillet, heat oil on medium-high. Cook chicken 6 to 8 minutes or until browned on both sides. Add broth, carrots or zucchini, orzo, olives, lemon wedges, lemon juice, oregano and pepper. Bring to a boil, then reduce heat to simmer. Cover with a lid; bake 20 to 25 minutes or until the orzo is done and internal temperature of chicken is 165 degrees. Remove pan from oven. Fluff the orzo and vegetables. Serve right from the skillet for your one-pan meal.

Per serving: 400 calories, 35 grams protein, 19 grams fat (44% calories from fat), 4 grams saturated fat, 20 grams carbohydrate, 176 milligrams cholesterol, 371 milligrams sodium, 2 grams fiber.

Monday Meatless

Enjoy delicious, no-meat SOUTHWESTERN PIE. Serve the flavor-packed pie with deli COLESLAW. Warm the leftover DOUBLE BERRY CRISP for dessert.

Shopping List

cooking spray, frozen corn, green onions, canned reduced-sodium pinto beans, 50% light cheddar cheese, reduced-fat baking mix (such as Bisquick Heart Smart), whole milk, chunky salsa, eggs, deli coleslaw.

SOUTHWESTERN PIE

Servings:
makes 4 servings
Prep time:
less than 15 minutes
Cook time:
35 to 40 minutes; cooling time: 5 minutes
  • 1 1/2 cups frozen corn, thawed
  • 8 green onions, sliced
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1/3 cup shredded 50% light cheddar cheese
  • 1/2 cup reduced-fat baking mix (such as Bisquick Heart Smart)
  • 1/2 cup whole milk
  • 1/2 cup chunky salsa, plus more for garnish
  • 2 eggs

Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. Layer corn, onions and beans in pie plate. Sprinkle with cheese. In a small bowl, stir together baking mix, milk, 1/2 cup salsa and the eggs until blended. Pour into pie plate. Bake 35 to 40 minutes or until knife inserted in center comes out clean. Cool 5 minutes. Slice into wedges and garnish with extra salsa.

Per serving: 278 calories, 15 grams protein, 6 grams fat (20% calories from fat), 2.7 grams saturated fat, 44 grams carbohydrate, 102 milligrams cholesterol, 593 milligrams sodium, 9 grams fiber.

Tuesday Kids

The kids will come running for CHILI-BEAN BURRITOS. For each burrito, spoon canned chili beans with sauce down center of flour tortilla; sprinkle with shredded 50% light cheddar cheese; roll. Place seam-side down in baking dish. Spoon additional chili beans with sauce over tortillas; sprinkle with more cheese. Cover and microwave on high (100% power) 3 minutes (for 4 burritos) or until cheese is melted and burritos are hot. Serve with mild salsa and reduced-fat sour cream. Add a deli CARROT SALAD.

Make a yummy FRUIT SMOOTHIE for dessert: In a blender, combine 2 cups frozen raspberries or strawberries, 1 ripe banana (cut in chunks) and 1 cup vanilla yogurt. Blend until smooth.

Shopping List

canned chili beans with sauce, flour tortillas, 50% light cheddar cheese, mild salsa, reduced-fat sour cream, deli carrot salad, frozen raspberries or strawberries, bananas, vanilla yogurt.

Wednesday Express

For a quick meal, make SPAGHETTI AND MEATBALLS. Stir together 1 (26-ounce) jar tomato-basil pasta sauce, 1 teaspoon dried basil and 24 frozen cooked meatballs (thawed); simmer 10 minutes or until hot. Serve over cooked spaghetti and sprinkle with freshly grated parmesan cheese. Add a packaged ITALIAN SALAD and CRUSTY ROLLS.

BANANA CREAM PIE IN A BOWL is an easy dessert: Prepare 1 (3.4-ounce) package instant banana pudding mix according to directions, using 1% milk. Layer 1/2 cup (of 1 cup total) vanilla wafer cookie crumbs, half of the pudding and 1 1/2 (of 3 total) sliced ripe medium bananas in a 2-quart serving bowl. Repeat layers. Cover and refrigerate 30 minutes to 4 hours. Top with light whipped cream.

Save enough Banana Cream Pie in a Bowl for Thursday.

Shopping List

jar tomato-basil pasta sauce, dried basil, frozen cooked meatballs, spaghetti, parmesan cheese, packaged Italian salad, crusty rolls, instant banana pudding mix, 1% milk, vanilla wafers, bananas, light whipped cream.

Thursday Budget

Good flavor and low cost make this GARDEN LASAGNA an excellent choice for dinner. Serve with a GREEN SALAD and ITALIAN BREAD. Dessert is leftover BANANA CREAM PIE IN A BOWL.

Save enough lasagna for Friday.

Shopping List

cooking spray, canned reduced-sodium black beans, jar reduced-sodium or regular red pasta sauce, carrots, zucchini, eggs, fat-free or reduced-fat ricotta cheese, parmesan cheese, lasagna noodles, shredded part-skim mozzarella cheese, salad greens, Italian bread.

GARDEN LASAGNA

Servings:
makes 8 servings
Prep time:
20 minutes
Cook time:
45 minutes; standing time: 15 minutes
  • 1 (15-ounce) can rinsed reduced-sodium black beans
  • 1 (24- to 26-ounce) jar reduced-sodium or regular red pasta sauce
  • 2 medium carrots, grated
  • 1 medium zucchini, grated
  • 1 cup water
  • 1 egg, lightly beaten
  • 16 ounces fat-free or reduced-fat ricotta cheese
  • 1/4 cup freshly grated parmesan cheese
  • 8 lasagna noodles, uncooked
  • 3/4 cup shredded part-skim mozzarella cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, mix together beans, pasta sauce, carrots, zucchini and water. Set aside. In another bowl, combine the egg, ricotta and parmesan. Cover bottom of baking dish with 1 cup pasta sauce mix; top with 4 noodles. Spread the ricotta mixture over all; top with 1 cup sauce and remaining noodles. Pour remaining sauce over all; sprinkle with mozzarella. Cover tightly with foil and bake 45 minutes. Uncover and let stand 15 minutes before serving.

Per serving: 275 calories, 19 grams protein, 4 grams fat (14% calories from fat), 1.8 grams saturated fat, 40 grams carbohydrate, 37 milligrams cholesterol, 362 milligrams sodium, 5 grams fiber.

Friday Heat and Eat

Take it easy tonight and heat the leftover GARDEN LASAGNA for dinner. Add a crisp LETTUCE WEDGE and GARLIC BREAD. RED AND GREEN GRAPES are a simple dessert.

Shopping List

lettuce, garlic bread, red and green grapes.

Saturday Entertain the Family

Use your grilling skills and prepare GRILLED TUNA for your family. Serve with BROWN RICE tossed with some golden raisins and orange zest.

Add ZUCCHINI WITH FETA AND MINT: Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 1/4 pounds zucchini (cut lengthwise into thin ribbons), 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; cook, stirring often, 5 minutes or until just tender. Remove from heat; stir in 1 tablespoon chopped fresh mint and 1/2 teaspoon lemon zest. Transfer to serving platter; sprinkle with 1/4 cup crumbled Greek feta before serving.

Add a BABY ROMAINE SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert and serve them with leftover ICE CREAM.

If you have a mandolin slicer or spiralizer, use it for the zucchini.

Shopping List

tuna to grill, brown rice, golden raisins, orange, olive oil, zucchini, coarse salt, pepper, fresh mint, lemon, Greek feta, baby romaine, baguette, fruit tarts.