7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 12, 2020

Sunday Family

Family time will be extra-special when you serve MARINATED FLANK STEAK today. In a shallow dish, combine 1/2 cup light soy sauce, 2 tablespoons sesame seeds, 3 tablespoons honey, 3 tablespoons canola oil, 2 sliced green onions, 1 clove minced garlic and 1 teaspoon grated fresh ginger; mix well. Add 2 trimmed flank steaks (1 pound each). Cover and refrigerate 8 hours; turn occasionally. Heat grill to medium. Remove steaks; discard marinade. Grill, covered, 7 minutes per side or until meat thermometer reads 145 degrees. Let stand 5 minutes; slice thinly across grain to serve.

Serve with FRENCH POTATO SALAD WITH DIJON, and add a BAGUETTE. For dessert, make or buy a BLACKBERRY PIE and top with VANILLA ICE CREAM.

Save enough steak, potato salad and pie for Monday.

Shopping List

light soy sauce, sesame seeds, honey, canola oil, green onions, garlic, fresh ginger, flank steaks, small red potatoes, coarse salt, extra-virgin olive oil, white wine vinegar, Dijon mustard, pepper, shallot, fresh parsley, fresh chives, fresh tarragon, baguette, blackberry pie, vanilla ice cream.

FRENCH POTATO SALAD WITH DIJON

Servings:
makes 6 servings
Prep time:
15 minutes
Cook time:
less than 10 minutes; standing time: 10 minutes
  • 2 pounds small red potatoes, unpeeled, cut into 1/4-inch slices
  • 1 teaspoon coarse salt
  • 1 clove garlic, peeled and threaded on skewer
  • 1/4 cup extra-virgin olive oil
  • 1 1/2 teaspoons white wine vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon pepper
  • 1 small shallot, minced
  • 1 1/2 tablespoons minced fresh parsley
  • 1 tablespoon minced fresh chives
  • 1 teaspoon minced fresh tarragon

Place potatoes in large saucepan; add water to cover by 1 inch and bring to a boil over high heat. Add salt, reduce heat to a simmer and cook about 6 minutes or until potatoes are tender and paring knife can be slipped in and out of potatoes with little resistance. Meanwhile, lower skewered garlic into simmering water and blanch for 45 seconds. Run garlic under cold running water; remove from skewer and mince. Reserve 1/4 cup potato-cooking water; drain and arrange potatoes in tight single layer in rimmed baking sheet. Whisk oil, minced garlic, vinegar, mustard, pepper and reserved cooking water together in bowl, then drizzle over potatoes. Let potatoes stand 10 minutes. (Potatoes can be refrigerated up to 8 hours; return to room temperature before continuing.) Transfer potatoes to large bowl. Combine shallot, parsley, chives and tarragon in a small bowl, then sprinkle over potatoes and gently toss to coat using rubber spatula before serving. (Adapted from "The Complete Mediterranean Cookbook," America's Test Kitchen.)

Per serving: 193 calories, 3 grams protein, 9 grams fat (43% calories from fat), 1.3 grams saturated fat, 25 grams carbohydrate, no cholesterol, 383 milligrams sodium, 3 grams fiber.

Monday Heat and Eat

Stay cool tonight with STEAK AND POTATO SALAD. Toss leftover potato salad with 6 cups salad greens and a light balsamic vinaigrette. Top with thinly sliced leftover steak and crumbled blue cheese. Add WHOLE-GRAIN ROLLS. For dessert, warm the leftover PIE.

Shopping List

salad greens, light balsamic vinaigrette, crumbled blue cheese, whole-grain rolls.

Tuesday Budget

For a low-cost dinner, try FETTUCCINE WITH CLAM SAUCE AND BROCCOLI. Steam chopped fresh broccoli with some unsalted chicken broth until tender. Stir in canned clam sauce and a handful of chopped parsley. Heat through and serve over hot, cooked fettuccine. Add SLICED TOMATOES and GARLIC BREAD. For dessert, nothing beats fresh PEACHES.

Shopping List

fresh broccoli, unsalted chicken broth, canned clam sauce, fresh parsley, fettuccine, tomatoes, garlic bread, peaches.

Wednesday Express

HAM AND CHEESE STACKS make a quick meal. Layer Swiss cheese and ham slices on dark rye bread spread with grainy mustard. Top with drained deli coleslaw. Add STEAK FRIES (from frozen) on the side along with DILL PICKLES. Make CHOCOLATE MOUSSE (from mix) for dessert.

Shopping List

Swiss cheese, ham slices, dark rye bread, grainy mustard, deli coleslaw, frozen steak fries, dill pickles, chocolate mousse mix.

Thursday Kids

MANGO BRIE QUESADILLAS are a sure winner with the kids. To make 1 quesadilla: On half of a whole-grain tortilla, place 2 tablespoons shredded part-skim mozzarella cheese, 4 slices mango and 1 ounce sliced brie cheese; fold in half. Place in a heated nonstick skillet and cook 1 to 2 minutes on each side or until browned.

Serve with SALSA. Add fresh CORN-ON-THE-COB and fresh BABY CARROTS. For dessert, RED AND GREEN GRAPES will hit the spot.

Champagne mangoes are our favorite variety because of their sweet flavor.

Shopping List

whole-grain tortillas, shredded part-skim mozzarella cheese, mangoes, brie cheese, salsa, corn-on-the-cob, baby carrots, red and green grapes.

Friday Meatless

Keep it simple with a SOUTHWESTERN FRITTATA. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Dessert is simple with KIWI and PEANUT BUTTER COOKIES.

Shopping List

potatoes, canned no-salt-added whole kernel corn, canned diced green chilies, canned or jar sliced pimientos, green onions, fresh parsley or cilantro, eggs or frozen egg substitute, black pepper, parmesan cheese, fresh spinach, whole-grain rolls, kiwi, peanut butter cookies.

SOUTHWESTERN FRITTATA

Servings:
makes 4 servings
Prep time:
less than 15 minutes
Cook time:
less than 25 minutes
  • 12 ounces (2 medium) potatoes, cut into 1/4-inch slices
  • 1 (8 3/4-ounce) can no-salt-added whole kernel corn, rinsed
  • 1 (4-ounce) can diced green chilies
  • 1 (2-ounce) can or jar sliced pimientos, drained
  • 3 green onions, sliced
  • 2 tablespoons chopped fresh parsley or cilantro
  • 8 eggs or 2 cups frozen egg substitute (thawed)
  • 2 teaspoons water
  • Black pepper to taste
  • 1/3 cup freshly grated parmesan cheese

Place potatoes in shallow baking dish; cover and microwave on high (100% power) for 5 minutes. Heat a large nonstick skillet on medium; add potatoes and cook 5 minutes, turning occasionally, until golden. Meanwhile, in medium bowl, combine corn, chilies, pimientos, onions, parsley or cilantro, eggs and water; mix well. Add pepper to taste. Pour mixture over potatoes. Cover; cook 10 minutes on medium or until eggs are almost set. Remove cover. Sprinkle with parmesan. Heat broiler. Wrap skillet handle with heavy-duty foil. Place skillet 4 to 5 inches from heat. Broil 1 to 3 minutes to finish cooking eggs and melt cheese. (Watch carefully!) Cut into wedges and serve immediately.

Per serving: 302 calories, 19 grams protein, 12 grams fat (36% calories from fat), 4.3 grams saturated fat, 30 grams carbohydrate, 378 milligrams cholesterol, 362 milligrams sodium, 4 grams fiber.

Saturday Entertain the Family

Surprise the family with an old favorite, SWEET-AND-SOUR CHICKEN, served over RICE. For some color, add TINY GREEN PEAS (from frozen) along with SOURDOUGH BREAD on the side.

What could be easier for dessert than DUSTY STRAWBERRIES? Wash, hull and halve fresh strawberries. Sprinkle with powdered sugar just before serving.

Shopping List

canola oil, boneless skinless chicken breast, cornstarch, canned pineapple chunks in juice, light brown sugar, light soy sauce, white vinegar, no-salt-added tomato sauce, green bell pepper, crushed red pepper (if desired), rice, frozen tiny green peas, sourdough bread, fresh strawberries, powdered sugar.

SWEET-AND-SOUR CHICKEN

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
less than 20 minutes
  • 2 teaspoons canola oil
  • 1 pound boneless skinless chicken breast, cut into 3/4-inch pieces
  • 1 tablespoon cornstarch
  • 1 (8-ounce) can pineapple chunks in juice, divided
  • 1/4 cup light brown sugar
  • 1 tablespoon light soy sauce
  • 1/4 cup white vinegar
  • 1/2 cup no-salt-added tomato sauce
  • 1 green bell pepper, cut into 1/4-inch strips
  • Crushed red pepper, if desired

In a large nonstick skillet, heat oil on medium-high. Add chicken and cook 5 minutes or until brown on both sides. Remove chicken from skillet; cover to keep warm. Mix cornstarch with juice from canned pineapple (about 1/4 cup). Add to skillet, along with brown sugar, soy sauce and vinegar. Heat on low and simmer 3 minutes or until sauce thickens. Add pineapple chunks and chicken. Bring to a boil; simmer 5 minutes. Add tomato sauce and bell pepper; cook 3 minutes or until heated through. Garnish with crushed red pepper if desired.

Per serving: 263 calories, 25 grams protein, 5 grams fat (19% calories from fat), 0.8 gram saturated fat, 27 grams carbohydrate, 73 milligrams cholesterol, 242 milligrams sodium, 1 gram fiber.