7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 26, 2020

Sunday Family

What better way to enjoy family time than with KONA PINEAPPLE CHICKEN KEBABS on the menu? Serve the summer combo with RICE and a SPINACH SALAD. Add BISCUITS. For dessert, buy or make a CARROT CAKE.

Double the kebab recipe and save half for Monday; also save some rice for Monday.

Shopping List

boneless skinless chicken breasts, canned pineapple juice, canola oil, lime, sugar, fresh ginger, crushed red pepper, fresh pineapple, red bell pepper, rice, fresh spinach, biscuits, carrot cake.

KONA PINEAPPLE CHICKEN KEBABS

Servings:
makes 4 kebabs
Prep time:
15 minutes; marinating time: 30 minutes
Cook time:
less than 15 minutes
  • 1 1/2 pounds boneless skinless chicken breasts
  • 1 (6-ounce) can pineapple juice
  • 2 tablespoons canola oil
  • Zest and juice of 1 lime
  • 1 tablespoon sugar
  • 1-inch piece fresh ginger, grated
  • 1/2 teaspoon crushed red pepper
  • 1/2 fresh pineapple, cut into 16 chunks
  • 1 large red bell pepper, seeded and cut into 16 (1-inch) pieces

Cut chicken into 16 bite-size chunks. In a medium bowl, whisk together the pineapple juice, oil, lime zest and juice, sugar, ginger and red pepper until sugar dissolves. Add chicken; cover and marinate in refrigerator 30 minutes. Thread alternating pieces of chicken, pineapple and bell pepper onto 4 metal skewers. Discard marinade. (Remember: Chicken will cook faster on metal skewers because metal will conduct heat). Heat your lightly greased grill or grill pan to medium-high. Grill kebabs 10 to 12 minutes, turning every 3 to 4 minutes. Chicken is done when it feels firm to touch and internal temperature reaches 170 degrees. Remove kebabs from grill; let stand 2 to 3 minutes before serving.

Per serving: 261 calories, 37 grams protein, 5 grams fat (16% calories from fat), 1 gram saturated fat, 17 grams carbohydrate, 109 milligrams cholesterol, 200 milligrams sodium, 1 gram fiber.

Monday Heat and Eat

Make a CHICKEN, RICE AND PINEAPPLE SALSA WRAP using Sunday's leftovers. Chop and heat the chicken and add some rice. Spoon onto a whole-grain flour tortilla and top with the chopped pineapple mixed with red salsa; roll and eat. Serve with fresh CORN-ON-THE-COB and deli COLESLAW. A CANTALOUPE WEDGE makes a refreshing dessert.

Shopping List

whole-grain flour tortillas, red salsa, fresh corn-on-the-cob, deli coleslaw, cantaloupe.

Tuesday Express

Make dinner easy tonight and enjoy SPAGHETTI WITH CREAMY TOMATO SAUCE. Heat 2 cups tomato-basil pasta sauce with 3/4 cup half-and-half. Toss with cooked and drained spaghetti. Garnish with freshly grated parmesan cheese. Serve with a packaged GREEN SALAD and ITALIAN BREAD. How about a BROWNIE from the deli for dessert?

Shopping List

tomato-basil pasta sauce, half-and-half, spaghetti, parmesan cheese, packaged salad greens, Italian bread, deli brownie.

Wednesday Budget

Keep food costs down with GRILLED CHEESE AND TOMATO SANDWICHES for dinner. Serve with LENTIL SOUP and a LETTUCE WEDGE. For dessert, PEACH ICE CREAM is what summer is all about.

Save enough ice cream for Friday.

Shopping List

any bread and any cheese for sandwiches, tomatoes, lentil soup, lettuce, peach ice cream.

Thursday Kids

Serve the kids BURRITOS for dinner, found in the frozen food case. Alongside, packaged SPANISH RICE goes well. Up the vitamin C and add some crunch with RED BELL PEPPER RINGS. For dessert, FRESH PINEAPPLE with shredded COCONUT is good.

Save enough coconut for Friday.

Shopping List

frozen burritos, packaged Spanish rice, red bell peppers, fresh pineapple, coconut.

Friday Meatless

Easy CRUSTLESS SPINACH QUICHE gives you a healthy dose of calcium along with great flavor. Serve with COUSCOUS, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Top leftover ICE CREAM with leftover toasted COCONUT.

Shopping List

cooking spray, canola oil, onion, frozen chopped spinach, 50% reduced-fat cheddar cheese, eggs, reduced-fat cottage cheese, cayenne pepper, coarse salt, nutmeg, couscous, mixed greens, whole-grain rolls.

CRUSTLESS SPINACH QUICHE

Servings:
makes 4 servings
Prep time:
15 minutes
Cook time:
about 45 minutes; cooling time: 5 minutes
  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1 (10-ounce) package frozen chopped spinach, thawed and well-drained
  • 1 1/2 cups shredded 50% reduced-fat cheddar cheese
  • 4 egg whites
  • 2 whole eggs
  • 1/3 cup reduced-fat cottage cheese
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon nutmeg

Heat oven to 375 degrees. Coat a 9-inch pie pan with cooking spray. In a medium nonstick skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside. Sprinkle cheese in pie pan. Top with spinach mixture. In a medium bowl, whisk egg whites, whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve.

Per serving: 225 calories, 24 grams protein, 12 grams fat (46% calories from fat), 5.6 grams saturated fat, 9 grams carbohydrate, 116 milligrams cholesterol, 537 milligrams sodium, 3 grams fiber.

Saturday Entertain the Family

The family will welcome MARGARITA BEEF. Serve it with this ORANGE SALSA: In a medium bowl, combine 2 peeled and diced oranges, 1 small chopped red onion, 1 seeded and minced jalapeno pepper, 1/4 cup chopped fresh cilantro, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano; mix well. Cover and refrigerate 1 hour before serving.

On the side, add BROWN RICE, a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a CHOCOLATE MERINGUE PIE for dessert.

Shopping List

frozen orange juice concentrate, tequila, limes, fresh ginger, olive oil, garlic, coarse salt, dried oregano, cayenne pepper, beef top-round steak, oranges, red onion, fresh jalapeno pepper, fresh cilantro, brown rice, baby romaine, sourdough bread, chocolate meringue pie.

MARGARITA BEEF

Servings:
makes 6 servings
Prep time:
10 minutes; marinating time: 6 hours to overnight
Cook time:
16 to 18 minutes
  • 2/3 cup frozen orange juice concentrate, thawed
  • 1/2 cup tequila or water
  • 1/3 cup fresh lime juice
  • 2 tablespoons chopped fresh ginger
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1 (1 1/2- to 1 3/4-pound) beef top-round steak, cut 1 inch thick

In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade and turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve.

Per serving: 185 calories, 25 grams protein, 8 grams fat (41% calories from fat), 3 grams saturated fat, 1 gram carbohydrate, 71 milligrams cholesterol, 370 milligrams sodium, no fiber.