7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 05, 2020

Sunday Family

Spice up family day with GRILLED MOJO CHICKEN WITH PINEAPPLE SALSA. Serve with CORN-ON-THE-COB, a MIXED GREEN SALAD tossed with fresh blueberries and CRUSTY BREAD.

For dessert, TAPIOCA PUDDING WITH STRAWBERRIES is summery and light: Combine 2 cups quartered fresh strawberries, 2 tablespoons sugar and 1 to 2 teaspoons chopped fresh mint; toss gently. Spoon over tapioca pudding.

Save enough pudding for Monday and enough strawberries for Tuesday.

Shopping List

packaged individually wrapped chicken breast portions, mojo criollo citrus marinade or marinade of your choice, adobo seasoning, fresh pineapple, tomato, red onion, cilantro, jalapeno pepper (if desired), extra-virgin olive oil, limes, coarse salt, corn-on-the-cob, mixed greens, fresh blueberries, crusty bread, fresh strawberries, sugar, fresh mint, tapioca pudding.

GRILLED MOJO CHICKEN WITH PINEAPPLE SALSA

Servings:
makes 6 servings
Prep time:
20 minutes; marinating time: 2 hours
Cook time:
about 18 minutes; standing time: 2 to 3 minutes
  • 1 (1.5-pound) package individually wrapped chicken breast portions
  • 1 (20-ounce) bottle mojo criollo citrus marinade or marinade of your choice
  • 1 1/4 teaspoons adobo seasoning
  • 8 rings fresh pineapple, sliced 1/2 inch thick
  • 1 cup chopped tomato
  • 1/4 cup finely chopped red onion
  • 3 tablespoons finely chopped cilantro
  • 2 tablespoons finely chopped jalapeno pepper, if desired
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon fresh lime juice
  • 1/4 teaspoon coarse salt

In a resealable plastic bag, combine chicken and marinade. Toss to coat; marinate in refrigerator 2 hours. Heat grill or grill pan to medium-high heat. Remove chicken from marinade, discard marinade and let extra marinade drip off. Season chicken with adobo seasoning; grill 3 to 5 minutes per side. Chicken is done when it feels firm to touch and internal temperature reaches 170 degrees. Remove chicken from grill; let stand 2 to 3 minutes before serving.

Grill pineapple about 4 minutes per side or until charred. Transfer pineapple to cutting board and chop into chunks. In medium bowl, stir pineapple, tomato, onion, cilantro, jalapeno, oil, lime juice and salt until combined. Top chicken with salsa and serve.

Per serving: 205 calories, 25 grams protein, 5 grams fat (24% calories from fat), 1 gram saturated fat, 14 grams carbohydrate, 73 milligrams cholesterol, 847 milligrams sodium, 2 grams fiber.

Monday Budget

Keep expenses down with economical LINGUINE WITH TUNA. Toss 2 (6-ounce) cans of drained and flaked albacore tuna with hot cooked linguine, fresh lemon juice, chopped fresh parsley and freshly ground black pepper. Serve with SALAD GREENS and a BAGUETTE. Leftover TAPIOCA PUDDING is an easy dessert.

Shopping List

canned albacore tuna, linguine, lemon, fresh parsley, black pepper, salad greens, baguette.

Tuesday Express

Summer salads are always welcome, just like this LEMON PEPPER SPINACH SALAD WITH CHICKEN. For the dressing: Whisk 1/4 cup olive oil, 1 tablespoon lemon juice and 1/2 teaspoon lemon pepper seasoning in small bowl. Heat another tablespoon olive oil in large nonstick skillet on medium-high. Sprinkle bite-size chicken breast pieces (1 pound total) with 1 teaspoon lemon pepper seasoning and add to pan. Cook chicken, stirring, 5 minutes or until cooked through; cool slightly. Toss 1 (5-ounce) package baby spinach leaves with dressing in large bowl. Top with chicken, 1 cup (leftover) sliced strawberries, 1/4 cup toasted sliced almonds and 1/4 cup crumbled cooked bacon.

Serve with WHOLE-GRAIN ROLLS. Munch on OATMEAL-RAISIN COOKIES for dessert.

Save enough cookies for Wednesday.

Shopping List

olive oil, lemon, lemon pepper seasoning, chicken breast, packaged fresh baby spinach, sliced almonds, bacon, whole-grain rolls, oatmeal-raisin cookies.

Wednesday Kids

Flag down the kids racing through the kitchen with a pit stop of CHICKEN MEXI-MELT. In a medium bowl, combine 2 1/2 cups chopped cooked chicken, 1/2 cup finely chopped carrots, 1 (1.25-ounce) envelope reduced-sodium taco seasoning; mix well. For each serving, place 1 whole-grain tortilla (of 12 total) on a microwave-safe plate. Spread with 1 tablespoon mild picante sauce. Top with about 1/4 cup chicken mixture and 2 tablespoons shredded reduced-fat Monterey jack cheese; repeat layers two more times. Microwave 1 serving at a time on high (100% power) 2 1/2 to 3 minutes or until cheese is melted. Cut into wedges and serve immediately.

Alongside, add CELERY STICKS. For dessert, leftover COOKIES and APPLE SLICES are crunchy.

Shopping List

cooked chicken, carrots, reduced-sodium taco seasoning, whole-grain tortillas, mild picante sauce, reduced-fat Monterey jack cheese, celery sticks, apple slices.

Thursday Meatless

Up your calcium and fiber with ITALIAN VEGETABLE PASTA BAKE. Add a LETTUCE WEDGE with HARD-COOKED EGG SLICES and GARLIC BREAD. BROWNIES are always a popular dessert.

Save enough pasta bake for Friday.

Shopping List

cooking spray, mostaccioli or any small tube pasta, jar no-salt-added or regular marinara sauce, dried basil, part-skim mozzarella cheese, fresh mushrooms, yellow squash, zucchini squash, green bell pepper, lettuce, eggs, garlic bread, brownies.

ITALIAN VEGETABLE PASTA BAKE

Servings:
makes 8 servings
Prep time:
20 minutes
Cook time:
20 to 25 minutes, plus pasta
  • 3 cups mostaccioli pasta (or any small tube pasta)
  • 1 (25- to 28-ounce) jar no-salt-added or regular marinara sauce
  • 1 teaspoon dried basil
  • 4 ounces shredded part-skim mozzarella cheese, divided
  • 8 ounces fresh mushrooms, sliced
  • 1 medium yellow squash, halved lengthwise and thinly sliced
  • 1 medium zucchini squash, halved lengthwise and thinly sliced
  • 1 small green bell pepper, thinly sliced

Heat oven to 375 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Cook pasta according to directions; drain. In a large bowl, combine cooked pasta, pasta sauce, dried basil, 1/2 cup mozzarella, mushrooms, yellow squash, zucchini and bell pepper; mix well. Spoon into baking dish; sprinkle with remaining cheese. Bake 20 to 25 minutes or until thoroughly heated.

Per serving: 228 calories, 11 grams protein, 4 grams fat (15% calories from fat), 1.6 grams saturated fat, 38 grams carbohydrate, 9 milligrams cholesterol, 165 milligrams sodium, 3 grams fiber.

Friday Heat and Eat

Enjoy some extra leisure time while you reheat Friday's PASTA BAKE for dinner tonight. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. Sliced CANTALOUPE is a refreshing dessert.

Shopping List

mixed greens, Italian bread, cantaloupe.

Saturday Entertain the Family

Your family will rave about the flavor of MEXICAN SHRIMP AND VEGETABLE KEBABS, and you'll love the simple preparation. Serve the kebabs over RICE tossed with fresh chopped parsley. Add a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a PEACH CRISP for dessert. Serve with fat-free VANILLA FROZEN YOGURT.

Shopping List

lemon, olive oil, chili powder, cumin, garlic powder, dried oregano, coarse salt, shrimp, assorted fresh vegetables (such as zucchini, onions, whole mushrooms and bell peppers), rice, fresh parsley, baby romaine salad, sourdough bread, peach crisp, fat-free vanilla frozen yogurt.

MEXICAN SHRIMP AND VEGETABLE KEBABS

Servings:
makes 4 servings
Prep time:
15 minutes, plus refrigeration time
Cook time:
less than 10 minutes
  • Juice of one lemon
  • 2 tablespoons olive oil
  • 1 tablespoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon coarse salt
  • 1 pound large uncooked shrimp, peeled and deveined
  • 5 cups assorted vegetables, such as zucchini (cut into 1/2-inch pieces), onions (cut into 1/2-inch wedges), whole mushrooms, bell peppers (cut into 1-inch pieces)

In a medium bowl, combine lemon juice, olive oil, chili powder, cumin, garlic powder, oregano and salt; mix well. Add shrimp to marinade, toss to coat, cover and refrigerate 15 minutes. Thread 4 metal skewers alternately with shrimp and vegetables. Broil or grill 7 to 8 minutes, turning frequently, or until the shrimp are cooked and vegetables are tender.

Per serving: 181 calories, 18 grams protein, 9 grams fat (42% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 143 milligrams cholesterol, 415 milligrams sodium, 2 grams fiber.