7day menu planner
SUNDAY: Surprise the family with Grilled Teriyaki Flank Steak. In a small bowl, combine 2 tablespoons Mrs. Dash (or another brand) spicy teriyaki marinade, 1 tablespoon canola oil, ½ teaspoon coarse salt, 1 teaspoon ground pepper and 3 cloves minced garlic. Spread mixture evenly on both sides of a 1 ½-pound flank steak. Cover and refrigerate 3 to 4 hours. Remove steak and discard marinade. Grill over medium-high heat 9 minutes per side or to desired doneness. (Caution: Don’t overcook, or it will be tough.) Remove from grill; cover and let stand 10 minutes. Slice steak diagonally across grain into thin strips and serve. Alongside, add
Dill Rice. In a large bowl, combine 2 ½ cups hot cooked brown rice, 1 (14-ounce) can drained quartered artichokes, ½ cup sliced green onions, 3 tablespoons chopped fresh dill, 1 ½ teaspoons lime zest, 3 tablespoons fresh lime juice, 2 tablespoons olive oil and coarse salt and pepper to taste. Toss to mix. Serve with steamed sugar snap peas and whole-grain rolls. Buy chocolate meringue pie for dessert.
Plan ahead: Save enough pie for Monday. MONDAY: Try Amy’s (or another brand) frozen roasted vegetable pizza for a quick meal. Serve the tasty, healthful pizza with a packaged Caesar salad. Slice the leftover pie for dessert.
TUESDAY: Save some money with Ham and Lentil Stew (see recipe) for an easy dinner. Add a lettuce wedge and crusty bread. Red and green grapes are a simple dessert.
Plan ahead: Save enough stew for Wednesday.
WEDNESDAY: Serve the leftover stew over cornbread tonight. Add a romaine salad. For dessert, fresh tropical fruit is good. THURSDAY: Who needs meat when you have Fettuccine and Buttery Fresh Basil Tomato Sauce (see recipe) on the menu tonight? Serve the delicious pasta combo with a spinach salad and Italian bread. For dessert, chocolate ice cream
should please everyone. Plan ahead: Save enough ice cream for Friday.
FRIDAY: What could be more fun for the kids than a Green Monster for dinner? Make the “monsters” by spreading refrigerated guacamole over split bagels. Add eyes and a nose with sliced black olives, a crunchy mane with Chinese noodles, poppy seed freckles and a crown from sliced red bell peppers. Create other “monsters” with sliced carrots for eyes, cherry tomato halves for cheeks and alfalfa sprouts for hair. Add a glass of tomato juice or soup on the side. For dessert, try leftover ice cream with marshmallow topping.
SATURDAY: Our guests wanted seconds of Pan-Seared Trout With Italian-Style Salsa (see recipe), and so will yours. Serve the fish with parsley buttered orzo, fresh asparagus, a red-tipped lettuce salad and baguettes. Buy a berry cobbler for dessert.
THE RECIPES Ham and Lentil Stew
1 cup diced ham 2 cups dried lentils
2 cups sliced carrots
2 cups thinly sliced celery 1 cup chopped onion 1 tablespoon minced garlic 2 (14-ounce) cans unsalted
chicken broth
1 teaspoon dried oregano ¼ teaspoon pepper 1 (16-ounce) package frozen
leaf spinach, thawed 2 tablespoons fresh lemon
juice
In a 4-quart or larger slow cooker, combine ham, lentils, carrots, celery, onion, garlic, broth, oregano and pepper. Add 3 cups water. Cook on high 4 to 5 hours, or on low 7 to 9 hours, or until lentils are tender. Stir in spinach; cover and cook 10 minutes on high or until tender. Thin with more water if necessary. Stir in lemon juice and serve.
Makes about 12 ½ cups.
Nutrition information: Each serving contains approximately 164 calories, 13 g protein, 1 g fat, 27 g carbohydrate, 6 mg cholesterol, 225 mg sodium and 6 g fiber.
Carbohydrate choices: 2.
Fettuccine and Buttery Fresh Basil Tomato Sauce
8 ounces dry fettuccine 3 tablespoons butter, divided
use
1 cup chopped sweet onion
(such as Vidalia)
2 cloves garlic, minced ½ teaspoon coarse salt ¼ teaspoon cracked pepper 1 pint cherry tomatoes, halved
lengthwise
¼ cup dry white wine
½ cup sliced fresh basil leaves
Cook pasta according to package directions. Drain, reserving ½ cup pasta water.
In a large skillet, melt half the butter on medium-high heat; cook onion, garlic, salt and pepper about 5 minutes or just until tender. Add tomatoes and cook 3 minutes or until tomatoes begin to wilt. Add wine; cook 2 minutes. Stir in reserved pasta water and remaining butter and cook until a sauce forms. Stir in basil and cooked pasta, tossing until evenly coated. Heat through, about 1 minute, and serve. (Adapted from a recipe by Gwynn Galvin, www. swirlsofflavor.com.) Makes 4 servings. Nutrition information: Each serving contains approximately 338 calories, 9 g protein, 10 g fat, 52 g carbohydrate, 23 mg cholesterol, 333 mg sodium and 3 g fiber.
Carbohydrate choices: 3 ½.
Pan-Seared Trout With Italian-Style Salsa
For the salsa:
4 plum tomatoes
½ small red onion, chopped 12 pitted kalamata olives,
chopped
2 cloves garlic, minced 2 tablespoons chopped fresh
parsley
1 tablespoon balsamic vinegar 1 tablespoon olive oil 2 teaspoons capers
¼ teaspoon coarse salt ¼ teaspoon ground pepper ¼ cup crumbled feta cheese
with basil and tomatoes For the fish:
6 (6-ounce) trout filets ½ teaspoon coarse salt ½ teaspoon freshly ground
pepper
2 tablespoons olive oil,
divided use
Lemon slices for garnish
For the salsa: In a medium bowl, mix together all ingredients. Cover and chill until ready to serve.
For the trout: Sprinkle filets with salt and pepper. Heat half the oil in a large skillet on medium-high. Add 3 filets, skin side up, and cook 1 to 2 minutes. Peel off skin and turn; cook 1 to 2 minutes, or until fish is opaque and flakes with a fork. Repeat with remaining oil and filets. Top fish with salsa. Garnish with lemon slices and serve immediately.
Makes 6 servings. Nutrition information: Each serving (prepared with reducedfat feta) contains approximately 311 calories, 37 g protein, 16 g fat, 5 g carbohydrate, 102 mg cholesterol, 524 mg sodium and 1 g fiber.
Carbohydrate choices: ½.