7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For August 09, 2020

Sunday Family

Take it easy and prepare or buy a SMOKED TURKEY BREAST for family day. Alongside, BROCCOLI RABE WITH WHITE BEANS is delicious. Add WHOLE-GRAIN ROLLS.

No one will resist PEACH CRUMBLE for dessert. Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons butter in a medium bowl. With 2 knives, work butter into flour mixture until it resembles coarse bread crumbs; spread over peaches. Bake 40 to 45 minutes or until golden.

Save enough turkey and Peach Crumble for Monday.

Shopping List

smoked turkey breast, extra virgin olive oil, garlic, crushed red pepper, broccoli rabe, canned reduced-sodium cannellini beans, unsalted chicken broth, coarse salt, pepper, parmesan cheese, lemon, whole-grain rolls, fresh peaches, sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

BROCCOLI RABE WITH WHITE BEANS

Servings:
makes 6 servings
Prep time:
10 minutes
Cook time:
about 10 minutes
  • 1/4 cup extra virgin olive oil, divided
  • 3 cloves garlic, thinly sliced
  • 1/4 teaspoon crushed red pepper
  • 1 pound broccoli rabe, trimmed and cut into 1-inch pieces
  • 1 (15-ounce) can reduced-sodium, rinsed cannellini beans
  • 1/4 cup unsalted chicken broth
  • 1/2 teaspoon coarse salt, plus more to taste
  • Black pepper to taste
  • Grated parmesan cheese and lemon wedges for garnish

In a Dutch oven on medium, heat 2 tablespoons oil and cook garlic and red pepper 2 to 4 minutes or until garlic is golden brown. Stir in broccoli rabe, beans, broth and 1/2 teaspoon salt and cook 4 to 6 minutes or until broccoli rabe is tender, stirring occasionally. Off heat, stir in remaining 2 tablespoons oil and season with salt and black pepper to taste. Serve, passing parmesan and lemon wedges separately. (Adapted from "Vegetables Illustrated," America’s Test Kitchen.)

Per serving: 160 calories, 6 grams protein, 10 grams fat (53% calories from fat), 1.2 grams saturated fat, 13 grams carbohydrate, no cholesterol, 210 milligrams sodium, 3 grams fiber.

Monday Heat and Eat

Use the leftover turkey and add sliced tomatoes for GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICHES. Use reduced-fat cheese and sliced whole-grain bread spread with Dijon mustard. Coat outside of bread with cooking spray and grill in a nonstick skillet until golden and cheese melts. Serve with deli POTATO SALAD. Warm the leftover PEACH CRUMBLE for dessert.

Shopping List

tomatoes, reduced-fat Swiss cheese, whole-grain bread, Dijon mustard, cooking spray, deli potato salad.

Tuesday Express

Make dinner quick tonight and serve a fully cooked smoked HAM STEAK. Rub Cajun seasoning blend on both sides before heating, if desired. Serve with baked SWEET POTATOES and deli BROCCOLI SALAD. Make CORNBREAD from a mix. A slice of HONEYDEW MELON is dessert.

Shopping List

fully cooked smoked ham steak, Cajun seasoning blend, sweet potatoes to bake, deli broccoli salad, cornbread mix, honeydew melon.

Wednesday Kids

Every kid likes Mom's favorite PIZZA, whether she makes it or buys it. Add a CHOPPED LETTUCE SALAD and VANILLA ICE CREAM for dessert.

Save enough ice cream for Saturday.

Shopping List

pizza, lettuce, vanilla ice cream.

Thursday Meatless

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

Add DEVILED EGGS to the plate, along with STEAK FRIES (from frozen). NECTARINES are dessert.

Shopping List

portobello mushrooms, red bell pepper, red onion, cooking spray, Italian dressing, low-fat mayonnaise, whole-grain hamburger buns, lettuce, tomatoes, deviled eggs, frozen steak fries, nectarines.

Friday Budget

PASTA SOUP is a delicious low-cost entree. Serve the soup with a crisp LETTUCE WEDGE and CRUSTY BREAD. For dessert, FRESH PLUMS are in season.

Shopping List

unsalted chicken broth, canned no-salt-added cream-style corn, enchilada sauce, canned chopped green chilies, canned chicken breast, vermicelli or angel hair pasta, cumin, onion powder, dried oregano, onion, shredded Colby-Monterey Jack cheese blend, iceberg lettuce, crusty bread, fresh plums.

PASTA SOUP

Servings:
makes about 13 cups
Prep time:
10 minutes
Cook time:
less than 20 minutes
  • 3 (14-ounce) cans unsalted chicken broth
  • 2 (14 3/4-ounce) cans no-salt-added cream-style corn
  • 2 (10-ounce) cans enchilada sauce
  • 1 (4-ounce) can chopped green chilies
  • 1 (10- to 12-ounce) can chicken breast with liquid
  • 5 ounces vermicelli or angel hair pasta, broken into pieces
  • 1 1/2 teaspoons cumin
  • 1/2 teaspoon each onion powder and dried oregano
  • 1 medium onion, chopped, for garnish
  • Shredded Colby-Monterey Jack cheese blend for garnish

In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally. Ladle into bowls and garnish with onions and cheese.

Per cup: 141 calories, 8 grams protein, 1 gram fat (9% calories from fat), 0 saturated fat, 24 grams carbohydrate, 10 milligrams cholesterol, 296 milligrams sodium, 2 grams fiber.

Saturday Family Entertaining

The family likes your LAMB CHOPS best. Serve them with CREAMED CORN-STUFFED TOMATOES. Add MIXED GREENS and SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, tomatoes, olive oil, corn-on-the-cob, poblano chili, coarse salt, black pepper, Pecorino-Romano cheese, fresh thyme, fresh bread crumbs, salad greens, sourdough rolls, cantaloupe.

CREAMED CORN-STUFFED TOMATOES

Servings:
makes 6 servings
Prep time:
25 minutes
Cook time:
less than 40 minutes
  • 6 medium tomatoes, tops and cores removed
  • 2 teaspoons olive oil
  • 2 cups corn kernels (about 4 ears corn)
  • 1 poblano chili, cored, seeded and finely chopped
  • Coarse salt and freshly ground black pepper to taste
  • 3 tablespoons freshly grated Pecorino-Romano cheese
  • 1 teaspoon chopped fresh thyme, plus sprigs for garnish
  • 1/4 cup fresh bread crumbs

Heat oven to 350 degrees. Scoop seeds and pulp from tomatoes using a melon baller to create a shell; transfer to a bowl. Using your hands, squish the pulp and seeds until smooth but slightly chunky; set aside. Heat oil in a large nonstick skillet on medium. Add corn and poblano; season with salt and black pepper. Cook 8 to 10 minutes or until tender, stirring occasionally. Add reserved tomato mixture and cook 3 minutes or until it's absorbed into corn and skillet is dry; stir occasionally. Add grated cheese and chopped thyme. Arrange tomato shells, cut-side up, in a casserole dish. Spoon about 1/3 cup corn filling into each shell. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until the filling is heated through, shells are tender and topping is golden. (Adapted from "Lighten Up, Y'all," Virginia Willis, Ten Speed Press.)

Per serving: 101 calories, 4 grams protein, 3 grams fat (21% calories from fat), 0.6 grams saturated fat, 19 grams carbohydrate, 1 milligram cholesterol, 41 milligrams sodium, 3 grams fiber.