7day menu planner

SUNDAY: Lemon Chicken With Rice and Artichokes (see recipe) is perfect for family day. Serve the one-dish meal with a Boston lettuce salad and dinner rolls. Apple turnovers and vanilla ice cream are a family kind of dessert.

Plan ahead: Save enough ice cream for Saturday.

MONDAY: Beef Stir-Fry With Spinach (see recipe) is easy on the food budget. Serve it over brown rice, and add a romaine salad and whole-grain rolls. For a light dessert, try pears.

Plan ahead: Prepare enough stir-fry and cook enough rice for Tuesday.

TUESDAY: Take advantage of those leftovers for Beef-Stuffed Peppers. Split orange or yellow bell peppers in half lengthwise. Place cut-side down in baking dish. Cover and microwave on 100 percent power for 1 minute per pepper; drain. Meanwhile, chop and combine the stir-fry with the leftover rice, moisten with beef broth and heat. Stuff peppers with mixture; sprinkle with crumbled feta and serve. Add green peas and whole-grain bread. Fruit is dessert.

WEDNESDAY: Select any frozen stuffed burritos for a supereasy meal. Garnish the stuffed burritos with sour cream. Serve them with steamed carrots. For dessert, plums are easy.

THURSDAY: What could make kids happier than to have Cheeseburger Melt for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix together 1⅓ cups baking mix (such as Bisquick),

¼ cup water, 2 eggs and 1 cup (1 ½ cups total) of shredded cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or ground turkey, or mixture of both, in a large skillet on medium-high for 6 minutes or until no longer pink; drain well. Add 1 (10 ¾ -ounce) can condensed cream of mushroom soup and 1 cup frozen mixed vegetables; heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden brown. Sprinkle with ½ cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares and serve. Garnish with salsa if desired. Serve with cherry tomato halves. Fresh pineapple chunks for dessert.

FRIDAY: You won’t have any leftovers of delicious Spaghettini With Goat Cheese and Fresh Basil. Place cooked whole-wheat spaghettini in a large bowl and add 2 ounces herb-flavored goat cheese cut into small pieces, ½ cup chopped fresh basil, ½ teaspoon coarse salt and ¼ teaspoon pepper; stir until well-blended. Meanwhile, heat 1 tablespoon olive oil in a large skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups halved grape tomatoes; cook 2 minutes, stirring frequently. Add ⅔ cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine. Serve with mixed greens and garlic bread. Instant pistachio pudding for dessert.

SATURDAY: We’re putting HerbBaked Tilapia (see recipe) on our favorites list. Serve it with refrigerated hash-browned potatoes, green beans, a bibb lettuce salad and crusty bread. An easy dessert is leftover ice cream with strawberry sauce.

THE RECIPES Lemon Chicken With Rice and Artichokes

1 ¼ pounds boneless, skinless chicken breasts, cut into ½ - inch strips

2 ½ cups chopped onion

1 cup chopped red bell pepper 3 cups cooked rice ¼ cup fresh lemon juice ½ teaspoon coarse salt ¼ teaspoon black pepper ¼ cup unsalted chicken broth, divided use

1 (14-ounce) can water-packed

quartered artichokes, drained 2 tablespoons freshly grated

romano or parmesan cheese

Heat a Dutch oven coated with cooking spray on mediumhigh. Add chicken, onion and bell pepper; cook 7 minutes or until chicken is cooked through. Stir in cooked rice, lemon juice, salt, black pepper and half the broth; cook 2 minutes. Stir in artichokes and remaining broth; cook 1 minute or until heated. Sprinkle with cheese and serve.

Makes 4 servings.

Beef Stir-Fry With Spinach

2 tablespoons soy sauce 2 teaspoons dark sesame oil 2 teaspoons cornstarch 1 teaspoon grated fresh ginger 2 teaspoons canola oil, divided

use

1 pound boneless sirloin steak,

thinly sliced

1 pound packaged spinach 2 yellow bell peppers, thinly

sliced

4 green onions, thinly sliced 2 cloves garlic, minced

In a small bowl, whisk together soy sauce, sesame oil, cornstarch and ginger until smooth; set aside.

Heat wok or large skillet over medium-high until a drop of water sizzles in pan. Add 1 teaspoon canola oil; swirl to coat. Add steak and stir-fry 3 minutes or until browned. Transfer to plate.

Microwave spinach on 100 percent power for 2 to 3 minutes or until wilted.

Heat remaining oil in same skillet over medium-high and swirl to coat. Add peppers, onions and garlic; stir-fry 3 minutes or until vegetables soften. Return steak to skillet. Stir soy sauce mixture and add to skillet. Stir-fry until sauce bubbles and thickens, about 1 more minute. Divide spinach among 4 plates; top with steak mixture and serve.

Makes 4 servings. Adapted from Weight Watchers New Complete Cookbook

Herb-Baked Tilapia

4 (4- to 6-ounce) tilapia filets ⅓ cup freshly grated parmesan cheese ¼ cup mayonnaise 2 tablespoons minced green onions ¼ cup dry bread crumbs 1 teaspoon dried basil 1 teaspoon dried oregano ¼ teaspoon coarse salt ¼ teaspoon black pepper

Heat oven to 400 degrees. Line a baking sheet with nonstick foil. Place tilapia on foil.

In a small bowl, combine parmesan, mayonnaise and onions; spread evenly over fish.

In another bowl, combine bread crumbs, basil, oregano, salt and pepper; sprinkle over fish. Coat fish lightly with cooking spray. Bake 10 minutes or until fish flakes easily with fork.

Makes 4 servings.