Seven-DayMenu Planner
SUNDAY(FAMILY)
Fora different family dinner, try CINNAMONBROILEDCHICKEN WITHRAITA(see recipe). Add BASMATI RICE, STEAMEDFRESH BROCCOLIandNAAN. Fordessert, buy a LEMONMERINGUEPIE.
PLANAHEAD: Cookextra plain chicken and extra rice, and save somepie forMonday.
SHOPPINGLIST: coarse salt, pepper, cinnamon, boneless skinless chicken cutlets, cooking spray, cucumber, plain yogurt, reduced-fat sour cream, fresh cilantro orflatleafparsley, cumin, basmati rice, freshbroccoli, naan, lemon meringue pie.
MONDAY(HEATANDEAT)
Make yourownCHICKEN ANDRICESOUPwith Sunday’s leftovers. Chopthe leftover chicken; add it and the leftover rice to regularchicken broth. If you have any leftover broccoli, chop that and add along with frozen peas and carrots. Heat; add coarse salt and pepperto taste. Serve with aMIXEDGREENSALAD andCHEESETOAST. Slice the leftover PIE fordessert.
SHOPPINGLIST: regular chicken broth, frozen peas and carrots, coarse salt, pepper, mixed greens, densewhite breadand any cheese forcheese toast.
TUESDAY(EXPRESS)
Fora quickmeal, pickup BRATWURSTandGERMAN POTATOSALADfromthe deli.
Servewarmedbratwurst over SWEET-AND-SOURCABBAGE ANDAPPLES: Melt 2 tablespoons butter in a large nonstick skillet on medium-high.Add2medium Granny Smith apples (cored, unpeeled and cut into 1/2-inch slices). Cook1minute, stirring occasionally. Add3 tablespoons packed brown sugarand1/2 teaspoon cinnamon; cook 2more minutes. Add1 (16-ounce) jar drained sweet-and-sourcabbage. Cook2minutes or until hot.
AddRYEBREADon the side. SPICYMUSTARDis amust. Fresh PINEAPPLESPEARSare your dessert.
SHOPPINGLIST: bratwurst, deliGermanpotato salad, butter, Granny Smith apples, brownsugar, cinnamon, jar sweet-and-sour cabbage, ryebread, spicymustard, fresh pineapple spears.
WEDNESDAY(KIDS)
Sometimeswe’re surprised howgood a kid-tested recipe turns out! BEEFYPEANUTTY WRAPS (see recipe) works for adults, too. Serve the wraps with canned reduced-sodium PINTO BEANS and deli CARROT SALAD.
The children can help make CHOCOLATE PUDDINGWITH BANANAS for dessert: Add sliced bananas to instant chocolate pudding made with 1% milk.
SHOPPINGLIST: lean ground beef, red bell pepper, black pepper, green onions, chunky or smooth peanut butter, grape jelly, lower-sodium soy sauce, flour tortillas, reduced-fat sour cream, canned reduced-sodium pinto beans, deli carrot salad, bananas, instant chocolate pudding mix, 1% milk.
THURSDAY(BUDGET)
TURKEYPICADILLO(see recipe) with sofrito haswonderful flavor. Serve it overBROWNRICE. AddMIXEDGREENSandWHOLEGRAINROLLS. Fresh orcanned TROPICALFRUITis good for dessert.
SHOPPINGLIST: ground turkeybreast or lean groundbeef, golden raisins, dried oregano, cumin, cidervinegar, capers, olive oil, sofrito, flatleafparsley, brown rice, mixed greens, whole-grain rolls, fresh orcanned tropical fruit.
FRIDAY(MEATLESS)
GRILLEDVEGETABLE SANDWICHES are always welcomearound our house.
In a large bowl, mix together 1/4cup light soy sauce, 1/4cup fresh lemon juice, 1 tablespoon honey and1/2teaspoon cayenne pepper. Add 2mediumzucchini (cut into 1/2-inch-thick, diagonal pieces), 1medium red onion (cut into 1/4-inch slices) and 2 red bell peppers (cut into 1-inch-wide strips); toss to coat. Let stand at roomtemperature 15 minutes to 1 hour. Coat grill rack with cooking spray; place rack onmedium grill. Grill vegetables, uncovered, 6 to 8 minutes on each side. Meanwhile, toast 8 slices focaccia on grill; coat slices with goat cheese. Coverbottomhalves with vegetables; topwith other halves of focaccia. Cut sandwiches in halfand serve immediately with OVEN-FRIEDPOTATOES (from frozen) and aROMAINESALAD. PEARS are dessert.
SHOPPINGLIST: light soy sauce, lemons, honey, cayenne pepper, zucchini, red onion, red bell peppers, cooking spray, focaccia, goat cheese, frozen oven-fried potatoes, romaine, pears.
SATURDAY(ENTERTAINTHE FAMILY)
The family will be thrilled withGRILLEDCHICKENAND VEGETABLESfor dinner. In a large measuring cup, whisk together⅓ cup redwine vinegar, 2 teaspoons dried oregano, 1 teaspoon Dijon mustard, 1 teaspoon sugar, 1/2teaspoon coarse salt and 1/4teaspoon black pepper. Continue whisking and slowly drizzle in⅔ cup olive oil untilwell combined. Heat grill with a grill basket to medium-high. Spoon 4tablespoons of vinaigrette over 11/4pounds chicken breast strips and marinate while grilling vegetables: 8asparagus spears cut into 2-inch pieces, 1pint cherry tomatoes, 2mediumzucchini (halved lengthwise and sliced into 1/2-inch-thick rounds), 1medium Vidalia onion sliced into rings and 1 red bell peppersliced into thick strips. Toss vegetableswith1/4 cup of vinaigrette and place in
grillbasket. Grill vegetables6to8 minutes. Transfer to platter; keep warm.
Place chicken intobasket; grill 5 to 7 minutes or until 170 degrees. Transfer tovegetable platter. Drizzle remaining vinaigrette over chicken andvegetables. Sprinkle with1/2cup crumbledGreek feta cheese and 2 tablespoons fresh basil.
Servewith aROMAINESALAD andSOURDOUGHBREAD.Just wait for the applausewhenyou presentCOCONUTCAKEfor dessert. It’s a showstopper!
SHOPPINGLIST: redwine vinegar, dried oregano, Dijon mustard, sugar, coarse salt, black pepper, olive oil, chicken breast strips, asparagus, cherry tomatoes, zucchini, Vidalia onion, redbell pepper, Greek feta cheese, freshbasil, Romaine, sourdough bread, coconut cake.
Susan Nicholson is anAtlantabased cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. Follow Susan onTwitter:@7DayMenu. The MenuPlanner is also accessible at 7daymenuplanner.com. Read Susan’s blog: makingthemenu. com. And check out Susan’s book! “7-DayMenuPlanner forDummies” is on shelves now. Order yours on Amazon.comtoday!