Seven-Day Menu Planner
9/15 SUNDAY (FAMILY)
Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN. In a resealable plastic bag, combine 1/2 cup fresh lime juice, ⅓ cup canola oil, 1/4 cup tequila or unsalted chicken broth, 1 teaspoon garlic powder, 2 teaspoons chopped fresh cilantro, 1/2 teaspoon cayenne pepper, 1/2 teaspoon cumin and 1/2 teaspoon coarse salt; mix well. Add 8 (5- to 6-ounce) boneless skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.
Serve with one of our favorites, MEDITERRANEAN SAVORY POTATO SALAD (see recipe). Add SLICED TOMATOES drizzled with olive oil and topped with slivers of fresh basil leaves, and CRUSTY ROLLS. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.
PLAN AHEAD: Save enough chicken, potato salad and cake for Monday.
9/16
MONDAY (HEAT AND EAT)
Take it easy and enjoy Sunday’s CHICKEN and POTATO SALAD leftovers. Add some deli COLESLAW on the side, along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with CHOCOLATE ICE CREAM.
PLAN AHEAD: Save enough ice cream for Thursday.
9/17 TUESDAY (BUDGET)
Slow cookers, simplicity and budgets go together, and ITALIAN BEEF STEW is all of the above. In a 4-quart or larger slow cooker, layer 2 pounds well-trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from a jar) over all. Cover and cook on low 7 to 8 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and black pepper to taste. Serve over FETTUCCINE, along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are dessert.
9/18 WEDNESDAY (KIDS)
The kids will laugh when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight. Combine 1 tablespoon Dijon mustard, 1 cup mild salsa and 1/2 medium chopped yellow bell pepper; mix well. Spoon over grilled lowestsodium, lowest-fat HOT DOGS in whole-grain hot dog buns. Add OVEN FRIES (from frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1% milk for dessert. Have them slice some BANANAS to stir into the pudding.
9/19 THURSDAY (MEATLESS)
You won’t miss meat when you serve GREEN BEAN, RED RICE AND ALMOND SALAD (see recipe). Serve with DEVILED EGGS and a BAGUETTE. Leftover CHOCOLATE ICE CREAM is dessert.
9/20 FRIDAY (EXPRESS)
Try a packaged JAMBALAYA mix for a quick meal tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!
PLAN AHEAD: Save enough bread pudding for Saturday.
9/21 SATURDAY (EASY ENTERTAINING)
Serve your lucky friends CHILICUMIN PORK TENDERLOIN (see recipe) and wait for the compliments.
Accompany the spicy pork with BLACK BEAN SALAD: In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup salsa, 2 tablespoons chopped fresh cilantro and 1/2 squeezed lime; mix well. Let stand 30 minutes to 1 hour at room temperature before serving.
Warm the leftover BREAD PUDDING and top with BOURBON SAUCE: In a small bowl, microwave 1/2 stick (1/4 cup) unsalted butter on high 45 seconds (covered) or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50 percent power) 1 to 2 minutes, stirring several times. (For a smoother sauce, process a few seconds in a blender or food processor.) 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.