Seven-Day Menu Planner

6/23 SUNDAY (FAMILY)

The family will like the flavor of CUMIN-RUBBED STEAKS WITH AVOCADO SALSA VERDE, and you’ll like how easy it is to prepare. Press 2 teaspoons ground cumin into 2 beef top loin strip steaks cut 1-inch thick. Heat a large nonstick skillet on medium. Add steaks and cook 12 to 15 minutes, turning occasionally, for medium-rare to medium doneness; let stand 5 minutes. Meanwhile, combine 3/4 cup tomatillo salsa, 1 small diced avocado and 2 tablespoons chopped cilantro. Carve steaks into slices; season with coarse salt as desired.

Serve steak with the SALSA, RICE, TOMATO WEDGES and CRUSTY ROLLS. For dessert, BLACKBERRY COBBLER is a summertime treat, especially when it’s topped with LIGHT WHIPPED CREAM.

PLAN AHEAD: Cook an extra steak and save some cobbler for Monday.

6/24

MONDAY (HEAT AND EAT)

Use Sunday’s leftovers for TACO SALAD. Combine 1/2 cup chunky salsa, 1/4 cup low-fat mayonnaise and 1/4 cup reducedfat sour cream; mix well. In a large bowl, toss together 8 cups torn romaine, 1 pint halved grape tomatoes, 1 to 2 cups thinly sliced leftover steak, 1/2 cup shredded cheddar cheese, 1/2 cup pitted, halved black olives and 1 ripe cubed avocado. Add the salsa dressing and toss gently. Top with 1 1/2 cups slightly crushed baked tortilla chips. Add reducedsodium PINTO BEANS on the side. Warm the leftover COBBLER for dessert and top it with VANILLA ICE CREAM. PLAN AHEAD: Save enough ice cream for Wednesday.

6/25

TUESDAY (EXPRESS)

Make it a fast meal tonight with FETTUCCINE CAPONATA. Cook 8 ounces fettuccine according to directions. Meanwhile, mix together 1 (6- to 8-ounce) container eggplant appetizer (caponata), 1 (15-ounce) can rinsed reduced-sodium chickpeas and 2 cups marinara sauce; heat sauce and toss with fettuccine. Serve with a GREEN SALAD and ITALIAN BREAD. Make instant PISTACHIO PUDDING with 1% milk for dessert.

6/26 WEDNESDAY (BUDGET)

No apologies are necessary for being frugal when you serve this delicious, low-cost CLAM CHOWDER (see recipe). Serve the chowder with a LETTUCE AND TOMATO SALAD and CRACKERS. Make BROWNIES (from a mix) for dessert and add a dollop of leftover ice cream.

PLAN AHEAD: Save enough brownies for Thursday.

6/27 THURSDAY (KIDS)

The kids got it right when they said they deserved HAMBURGERS with all the trimmings for Independence Day. Grill the lean ground beef burgers and serve them on whole-grain buns with lettuce, tomato, onion, pickles, low-fat mayonnaise, ketchup and mustard. Enjoy POTATO SALAD WITH BUTTERMILK CHIVE DRESSING (see recipe). Add BAKED BEANS and deli COLESLAW to your feast. Serve chilled WATERMELON and leftover BROWNIES for dessert.

6/28 FRIDAY (MEATLESS)

SAVORY LENTILS let you skip meat and still get plenty of flavor. In a large pot, bring 6 cups water to a boil. Add 2 cups lentils; boil 10 minutes or until tender, stirring occasionally; drain. Meanwhile, heat 2 tablespoons olive oil in a large pot over medium. Add 2 cups chopped red onions and 2 tablespoons finely chopped garlic cloves; cook and stir 10 minutes, until tender. Add cooked lentils, 2 cups chunky salsa, 1 (4-ounce) can diced green chiles, 1 (1.25-ounce) package reducedsodium taco seasoning mix and 1/4 teaspoon coarse salt; mix well. Bring to a boil. Reduce heat to medium-low, cover and simmer 15 minutes or until thoroughly heated, stirring occasionally. Remove from heat and add 1 cup chopped cilantro; mix well. Serve over COUSCOUS. Add a SPINACH SALAD and PITA BREAD alongside. Fresh PINEAPPLE is dessert.

6/29 SATURDAY (EASY ENTERTAINING)

Your guests will swoon over the flavor of GRILLED CHIPOTLE CHICKEN (see recipe). Serve the chicken with OKRA AND TOMATOES. Thinly slice 8 ounces fresh okra and 1 large shallot. Heat 2 tablespoons olive oil in a large skillet on medium-high. Add okra and shallot; stir often 6 to 8 minutes or until okra is golden brown. Transfer to bowl. Heat another tablespoon oil in skillet. Add 1 large chopped green tomato, 1 pint halved grape tomatoes and 2 cloves minced garlic. Cook, stirring often, 2 minutes or until softened. Combine with okra mixture. Stir in 1/4 cup flatleaf parsley leaves, ⅓ cup torn fresh basil and coarse salt and pepper to taste. Add RICE and CORNBREAD (from mix) alongside. Any FRUIT SORBET with BUTTER COOKIES is an easy, light dessert.