Seven-Day Menu Planner

5/1

FAMILY SUNDAY Use this simple marinade for Broiled Flank Steak. In a resealable plastic bag, combine 1/2 cup dry red wine, 2 teaspoons reduced-sodium soy sauce and 1/4 teaspoon dried thyme. Add 1 (1 1/4- to 1 1/2-pound) flank steak to bag, turn to coat and marinate overnight. Remove steak; discard marinade and pat steak dry. Broil 13 to 18 minutes for medium-rare to medium, 2 to 3 inches from heat. Let stand 5 minutes before slicing crosswise across grain. Serve with Lemony Lentil Salad

with Feta (see recipe), tomato wedges topped with fresh sliced basil and whole-grain bread. Buy a chocolate layer cake for dessert and skip most of the icing. Plan ahead: Save leftover steak and tomato wedges and enough lentil salad for Monday. Save enough cake for Tuesday.

5/2

HEAT AND EAT MONDAY There will be no fuss, no muss tonight with leftover lentil salad. Slice any leftover steak and arrange on top of the salad, along with any leftover tomatoes on the side. Add whole-wheat pita bread. For dessert, any type of

melon slices are refreshing.

5/3

BUDGET TUESDAY Save some pennies tonight and serve Black Bean Chili. In a large pot, combine 2 (15-ounce) cans reduced-sodium rinsed black beans, 1 (10- to 12-ounce) can drained chicken breast (or 2 cups cooked), 2 cups lightly drained salsa and 2 (4-ounce) cans chopped green chilies. Heat through, ladle into bowls, and offer fresh chopped cilantro and reduced-fat sour cream for garnishes. Serve with mixed

greens and cornbread (from a mix). Slice the leftover cake for dessert. Plan ahead: Save enough chili for Wednesday.

5/4

KIDS WEDNESDAY The kids won’t be able to resist

Southwestern Pizza. Heat oven to 375 degrees. Spoon the leftover chili over a large, thin, ready-to-bake pizza crust. Top with shredded 50 percent light jalapeno cheddar cheese (such as Cabot or other brand). Bake 10 to 12 minutes or until heated through and cheese is melted. Slice and serve with deli carrot

salad. For dessert, try red and green grapes.

5/5

MEATLESS THURSDAY For a no-meat dinner, try Mushroom Fettuccine with Sun-Dried Tomatoes (see

recipe). Add a spinach salad and garlic bread. Fresh pineapple spears make a good dessert.

5/6

EXPRESS FRIDAY For a super-quick meal, try any brand of frozen crab cakes and refrigerated hash-browned potatoes. Add deli coleslaw and whole-grain rolls. For dessert, pears are simple.

5/7

EASY ENTERTAINING SATURDAY This Sesame-Crusted Cod with

Green Beans (see recipe), with its mild flavor, is guest-friendly. Serve it with a Boston lettuce salad, oven-roasted potatoes and baguettes. Buy a lemon meringue pie for dessert.