Seven-Day Menu Planner
6/11
FAMILY SUNDAY Light the grill for your own Grilled Chicken Breasts. Serve the family favorite with herb-roasted
red potatoes. Heat oven to 425 degrees. Cut 2 pounds medium red potatoes into wedges. Drizzle 2 tablespoons olive oil over potatoes and toss. Blend 2 cloves pressed garlic, 1 teaspoon coarse salt, 1 teaspoon cumin, 1/2 teaspoon paprika, 1/4 teaspoon dried oregano and 1/4 teaspoon cayenne pepper; spoon over potatoes and toss to coat. Spread potatoes evenly on a foil-lined, 9-by-13-inch baking dish coated with cooking spray. Bake 30 minutes or until tender.
Add grilled fresh asparagus and
dinner rolls to your meal. Serve Chocolate Chip-Caramel Poke Cake (see recipe) for dessert.
Plan ahead: Grill enough chicken and save enough cake for Monday.
6/12
HEAT-AND-EAT MONDAY Chicken and Veggie Wraps make good use of leftover chicken. Spread low-fat mayonnaise on 4 (8-inch) whole-wheat flour tortillas. Thinly slice leftover grilled chicken (about 1 pound), 1 red bell pepper and 1/4 cup red onion, and chop 2 cups mixed greens. Layer ingredients down center of each tortilla. Roll and fold the filled tortillas. Heat if desired. Serve with baked beet
chips (or other vegetable chips)
and pickle spears. Leftover cake is dessert.
6/13
MEATLESS TUESDAY
Penne Vegetable Toss makes an easy no-meat meal. Cook 3 cups penne pasta according to directions. One minute before pasta is done, add 1 cup fresh broccoli florets and 1 cup shredded carrots. Cook 1 minute; drain. Rinse with cold water; drain. Return to pot and stir in 1 (14-ounce) can drained water-packed artichoke quarters, 1 cup halved grape tomatoes, 4 sliced green onions, 1/4 teaspoon dried oregano and 1/4 teaspoon dried basil. Add 1/4 cup Italian Parmesan dressing; toss to coat. Cover and chill 2 hours; serve.
Add a spinach salad and some garlic bread on the side. For dessert, halve kiwifruit and dig in!
6/14
WILD CARD WEDNESDAY Cuban Black Bean and Yellow Rice Bowls (see recipe) are true Bowl Food. They’re delicious and good for your food budget. Add corn tortillas and serve flan for dessert.
6/15
EXPRESS THURSDAY
BLT Burgers are quick, easy and always a popular meal. Heat grill. In a small bowl, combine 1/4 cup ketchup, 1/4 cup low-fat mayonnaise and 1 tablespoon prepared (yellow) mustard; set aside. Shape 1 1/4 pounds lean ground beef into 4 (3/4-inch-thick) burgers. Wrap the edge of each burger with 1 strip bacon, perpendicular to burger. Grill 10 to 12 minutes for medium or until desired doneness, turning once. Serve burgers on poppy seed
buns with onion and tomato slices, lettuce and sauce. Add oven fries (from frozen). For a sweet treat, try oatmeal cookies.
6/16
KIDS FRIDAY The kids will be home early for Salsa Spaghetti. Cook 8 ounces spaghetti according to directions; drain. Return to pot and add 1 tablespoon olive oil; toss to coat and drain again. Return to pot and add 1 (24-ounce) jar mild thick and chunky salsa, 1 (15-ounce) can rinsed reduced-sodium pinto beans, and coarse salt and pepper to taste. Heat 5 minutes or until heated throughout, stirring occasionally. Serve immediately, garnished with shredded Mexican-blend cheese. Add a chopped lettuce salad and
soft rolls. Popsicles are good for dessert.
6/17
EASY ENTERTAINING SATURDAY
Your guests won’t be able to resist Roasted Salmon With Fresh Vegetables (see recipe). Serve with mixed greens and sourdough bread. For dessert, buy fruit tarts.
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.