Seven-Day Menu Planner
9/16 FAMILY 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 freshly 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 until internal temperature reaches 145 degrees and 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 .Ina 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.
9/17 EXPRESS 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.
9/18 BUDGET 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.
9/19
HEAT-AND-EAT WEDNESDAY
Serve leftover Ham and Lentil Stew over cornbread (from a mix) tonight. Add a romaine salad. For dessert, fresh tropical fruit is good.
9/20 MEATLESS 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.
9/21 KIDS 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 (spread gently over the holes). 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 grated carrots for hair, 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.
9/22 EASY ENTERTAINING SATURDAY
Our guests wanted seconds of Pan-Seared Trout With ItalianStyle 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.
Susan Nicholson is an Atlantabased cookbook author and registered dietitian. Reach her at susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com.