7-DAY MENU PLANNER
SUNDAY (Family)
Family day is always special, but you can make it extra-special with POMEGRANATE STEAK (see recipe) and QUINOA. For quinoa: Cook 1 cup quinoa in 2 cups lower-sodium beef broth as directed. Stir in 1 cup thinly sliced fresh baby spinach, 1/2 cup sweetened dried cranberries and 1/4 cup chopped toasted walnuts.
Serve with fresh BROCCOLI SPEARS, a MIXED GREEN SALAD and WHOLEGRAIN ROLLS. Buy a CARROT CAKE for dessert.
PLAN AHEAD: Prepare 1 extra steak for Monday. Save enough cake for Tuesday.
MONDAY (Heat and Eat)
Nothing warms us more on a cold day than VEGETABLE BEEF SOUP: In a large pot, combine 6 cups multi-vegetable juice (such as less-sodium V-8), 1 (14-ounce) can lower-sodium beef broth, 1/2 packet dry onion-mushroom soup mix, 1 (16-ounce) package frozen mixed vegetables and 3 cubed medium-size baking potatoes. Bring to a boil over medium-high heat; reduce heat to low and simmer 20 minutes or until potatoes are tender. Add the leftover chopped steak and heat through.
Serve with a ROMAINE SALAD and SESAME BREAD STICKS. Fresh ORANGE SECTIONS are good for dessert.
TUESDAY (Meatless)
Tonight’s no-meat dinner, CREAMY PASTA WITH TOMATOES, gets to the table in a hurry. Cook 12 ounces linguine according to directions; reserve 1/2 cup cooking water and drain pasta. Return pasta to pot; add 4 ounces refrigerated light garlic-and-herb spreadable cheese (softened), the reserved water and 1 pint cherry tomatoes (halved); toss until cheese melts and coats pasta and tomatoes. Serve immediately with a SPINACH SALAD and GARLIC BREAD. Slice the leftover CAKE for dessert.
WEDNESDAY (Budget)
You won’t know you’re saving money, because the flavor of HUNGARIAN BEEF STEW (see recipe) is so rich. Serve it over NO-YOLK NOODLES along with a LETTUCE WEDGE and CRUSTY BREAD. STRAWBERRIES are a light dessert.
THURSDAY (Express)
Try an Asian quick noodle bowl (one bowl might serve two, depending on the size). If you have any leftover vegetables or chopped chicken, add to the noodles. Accompany the bowls with a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE is an easy dessert.
FRIDAY (Kids)
The kids will think it’s their lucky night when you serve them MAC ‘N CHEESE SOUP: Bring 1 1/2 cups water to a boil in medium pan. Add shells from 1 (12-ounce) package of macaroni-and-cheese mix; cook 7 to 10 minutes or until shells are tender; do not drain. Stir in cheese from mix, 2 cups 1% milk, 1 cup frozen green peas and 4 thinly sliced lower-fat lower-sodium hot dogs. Cook 5 to 8 minutes or until soup is heated through.
Serve with CELERY AND RED BELL PEPPER STICKS and a DIP, along with SOFT ROLLS. APPLE SLICES are good for a crunchy dessert.
SATURDAY (Easy Entertaining)
If you can’t take your guests to the South of France for dinner, serve them BROILED GROUPER WITH PROVENÇAL VEGETABLES (see recipe) instead. Serve the fish with BROWN RICE, SUGAR SNAP PEAS and a BAGUETTE. For dessert, PEACH SORBET and CHOCOLATE WAFER COOKIES.
SHOPPING LIST: fennel, orange, Nicoise olives, canned no-salt-added diced tomatoes, coarse salt, pepper, cooking spray, olive oil, garlic, grouper fillets, brown rice, sugar snap peas, baguette, peach sorbet, chocolate wafer cookies.
THE RECIPES POMEGRANATE STEAK (SUNDAY)
Servings: makes 4 servings
Preparation time: 15 minutes; marinating time: 15 minutes to 2 hours
Cooking time: 22 to 30 minutes
INGREDIENTS
1 cup pomegranate juice
¼ cup balsamic vinegar
2 tablespoons fresh rosemary leaves, minced
2 tablespoons fresh thyme leaves, minced
2 tablespoons olive oil
3 cloves garlic, minced
2 teaspoons Dijon mustard
½ teaspoon pepper
2 boneless beef strip steaks (about 8 ounces each), cut ¾ inch thick
2 ounces goat cheese, crumbled
In a medium bowl, combine juice, vinegar, rosemary, thyme, oil, garlic, mustard and pepper.
Reserve ¾ cup for basting sauce.
Place steaks in remaining marinade in resealable plastic; turn to coat. Close and refrigerate 15 minutes to 2 hours.
Meanwhile, pour reserved sauce into small saucepan; bring to boil. Reduce heat; cook 15 to 20 minutes or until reduced by half and slightly thickened; stir occasionally. Set aside.
Remove steaks and discard marinade. Grill, covered, 7 to 10 minutes on medium for medium rare to medium doneness (145 to 160 degrees), turning occasionally and basting with sauce.
NOTE: To cook on grill pan, heat nonstick grill on medium. Grill 10 to 12 minutes for medium-rare to medium doneness, turning occasionally and basting with sauce.
Per serving: 240 calories, 27 grams protein, 13 grams fat (49% calories from fat), 5.9 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 123 milligrams sodium, no fiber.
Carb count: 0.
HUNGARIAN BEEF STEW (WEDNESDAY)
Servings: makes 8 servings
Preparation time: 15 minutes
Cooking time: 8 hours on low
INGREDIENTS
1 ¼ pounds beef stew cubes
1 pound sliced fresh carrots
2 medium onions, thinly sliced
3 cups thinly sliced cabbage
½ cup dry red wine
1 ½ cups water
1 (6-ounce) can no-saltadded tomato paste
1 (0.9-ounce) package dry onion-mushroom soup mix
1 tablespoon paprika
1 teaspoon caraway seeds
1 cup reduced-fat sour cream
In a 4-quart or larger slow cooker, combine beef, carrots, onions, cabbage, red wine, water, tomato paste, soup mix, paprika and caraway seeds; mix well.
Cover and cook on low 8 hours. Turn off cooker; stir in sour cream.
Per serving: 227 calories, 17 grams protein, 9 grams fat (35% calories from fat), 4.3 grams saturated fat, 19 grams carbohydrate, 60 milligrams cholesterol, 332 milligrams sodium, 4 grams fiber.
Carb count: 1.
BROILED GROUPER WITH PROVENCAL VEGETABLES (SATURDAY)
Servings: makes 4 servings
Preparation time: 15 minutes
Cooking time: 20 minutes
INGREDIENTS
2 cups thinly sliced fennel (about 1 medium bulb)
2 tablespoons fresh orange juice
12 Nicoise olives, chopped
1 (28-ounce) can no-saltadded diced tomatoes, drained
½ teaspoon coarse salt, divided
½ teaspoon pepper, divided
2 teaspoons olive oil
1 clove garlic, minced
4 (6-ounce) grouper fillets (about 1 inch thick)
Heat oven to 450 degrees. In a medium bowl, combine fennel, orange juice, olives and tomatoes; add half the salt and pepper; toss to mix. Spoon mixture into bottom of broiler pan coated with cooking spray. Bake 10 minutes; stir once. Combine remaining salt and pepper, oil and garlic; brush evenly over fish. Remove pan from oven. Place fish on rack of pan coated with cooking spray; place rack over fennel. Bake 10 minutes or until fish flakes and is opaque throughout. Serve fish with sauce.
Per serving: 271 calories, 35 grams protein, 7 grams fat (24% calories from fat), 0.7 gram saturated fat, 14 grams carbohydrate, 63 milligrams cholesterol, 556 milligrams sodium, 3 grams fiber.
Carb count: 1.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu. com. Follow Susan on Twitter: @7Daymenu. The Menu Planner is also accessible at 7daymenuplanner. com. Read Susan’s blog: makingthemenu.com. And check out Susan’s book: “7-Day Menu Planner for Dummies” is on shelves now. Order yours on Amazon.com.