SUNDAY: Family night
Make family time special with beef top sirloin and potato kebabs (see recipe). Serve snow peas on the side, along with sourdough bread. Buy a Boston cream pie for dessert.
PLAN AHEAD: Prepare two extra kebabs and save some snow peas and pie for Monday.
SHOPPING LIST: red-skinned potatoes, steak sauce, garlic, yellow or zucchini squash, boneless beef top sirloin steak, snow peas, sourdough bread, Boston cream pie.
MONDAY: Heat and eat
You're in for a treat with this beef and red pepper stir-fry using Sunday's leftovers. Slice the cooked beef into 1/2-inch pieces. In a large nonstick skillet or wok, heat 2 teaspoons sesame oil (or another oil) on medium-high; stir-fry one large red bell pepper (cut into thin strips) and 2 cups fresh broccoli florets for 5 minutes. Add leftover snow peas, one (8-ounce) can drained pineapple tidbits, leftover beef and any stir-fry sauce. Cook and stir until heated through.
Serve over rice and garnish with sliced green onions, if desired. Add a mixed green salad and a baguette. Slice the leftover pie for dessert.
SHOPPING LIST: sesame oil (or another oil), red bell pepper, fresh broccoli, canned pineapple tidbits, any stir-fry sauce, rice, green onions (if desired), mixed greens, baguette.
TUESDAY: Budget dining
Save some food dollars with Mexican turkey burgers on whole-grain hamburger buns. Top the burgers with canned green chilies (drained), salsa, shredded lettuce and reduced-fat sour cream.
Add corn and bean salad on the side: Combine canned no-salt-added diced tomatoes (drained), canned reduced-sodium black beans (rinsed), canned no-salt-added corn (rinsed) and some chopped red onion. Toss with Italian dressing and serve.
Scoop strawberry ice cream for dessert.
SHOPPING LIST: any turkey burgers, whole-grain hamburger buns, canned green chilies, salsa, lettuce, reduced-fat sour cream, canned no-salt-added diced tomatoes, canned reduced-sodium black beans, canned no-salt-added corn, red onion, Italian dressing, strawberry ice cream.
WEDNESDAY: Meatless meal
Skip meat tonight in favor of stuffed baked potatoes. Slash the tops of baked potatoes and spoon hot canned vegetarian chili over them. Garnish with reduced-fat sour cream, shredded cheddar cheese and chopped green onions. On the side, add a lettuce wedge with crumbled blue cheese and hard-cooked egg wedges, plus crusty bread. For dessert, peaches are light.
SHOPPING LIST: baking potatoes, canned vegetarian chili, reduced-fat sour cream, shredded cheddar cheese, green onions, lettuce, crumbled blue cheese, eggs, crusty bread, peaches.
THURSDAY: Kids favorite
Expect a big hug when you feed the children these oven-fried chicken tenders. Heat oven to 450 degrees. Coat chicken tenders with cooking spray and then dredge them in mashed potato flakes (not granules). Sprinkle with seasoned salt. Bake 15 minutes, turning once. The children's favorite, tater tots (from frozen), can go alongside. Add a deli carrot salad and soft bread sticks. Let's have pears for dessert.
SHOPPING LIST: chicken tenders, cooking spray, mashed potato flakes, seasoned salt, frozen tater tots, deli carrot salad, soft bread sticks, pears.
FRIDAY: Express cooking
It's potpie kind of weather, so look for a family-size chicken potpie in the frozen food case. Serve mixed vegetables on the side, along with a packaged green salad. Buy tapioca pudding for dessert.
SHOPPING LIST: frozen chicken potpie, mixed vegetables, packaged green salad, tapioca pudding.
SATURDAY: Family entertaining
Treat the family to your own grilled grouper. Serve it with roasted root vegetables (see recipe), a Romaine salad and crusty rolls. Lemon meringue tarts (see recipe) are perfect for dessert.
SHOPPING LIST: grouper, fresh whole white mushrooms, shiitake mushrooms, mixed root vegetables (such as sweet potatoes, parsnips and carrots), onions, garlic, canola oil, dried rosemary, coarse salt, pepper, Romaine, crusty rolls, frozen puff pastry shells, lemon pudding mix, 1 percent milk, lemon, eggs, sugar.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: [email protected] 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 today!
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BEEF TOP SIRLOIN AND POTATO KEBABS (Sunday)
Makes: 4 kebabs
Preparation time: 20 minutes
Cooking time: 11-16 minutes, plus potatoes
1 pound red-skinned potatoes
3/4 cup steak sauce
2 teaspoons minced garlic
2 medium yellow or zucchini squash
1 pound boneless beef top sirloin steak
Cut potatoes into 1 1/2-inch pieces. Cover and microwave on high (100 percent power) 5-6 minutes or until just tender, stirring once. Cool slightly. Combine steak sauce and garlic in a 1-cup glass measure. Microwave on high 1 1/2 minutes, stirring once. Cut squash in half lengthwise. Cut beef and squash into 1 1/4 pieces. Combine beef, squash, potatoes and 1/3 cup sauce in large bowl; toss. Alternately thread beef and vegetables onto metal skewers. Place kebabs on grill over medium, ash-covered coals. Grill, covered, 11-15 minutes (or 13-16 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning once and brushing with remaining sauce during last 5 minutes.
Per serving: 251 calories, 25 grams protein, 5 grams fat (16 percent calories from fat), 1.6 grams saturated fat, 29 grams carbohydrate, 56 milligrams cholesterol, 754 milligrams sodium, 4 grams fiber. Carb count: 2.
ROASTED ROOT VEGETABLES (Saturday)
Makes: 6 servings
Preparation time: about 20 minutes
Cooking time: about 30 minutes
12 ounces fresh whole white mushrooms (without stems)
4 ounces shiitake mushrooms (without stems)
2 pounds mixed root vegetables (such as sweet potatoes, parsnips and carrots), cut into 1-inch pieces
2 medium onions, cut into 1-inch wedges
12 cloves garlic, peeled and halved
3 tablespoons canola oil
1 1/2 teaspoons dried rosemary
1 teaspoon coarse salt
1/2 teaspoon freshly ground pepper
Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast for 15 minutes, then stir. Exchange pans between shelves (for even cooking) and roast 15 more minutes or until tender.
Per serving: 213 calories, 5 grams protein, 8 grams fat (30 percent calories from fat), 0.6 gram saturated fat, 35 grams carbohydrate, no cholesterol, 398 milligrams sodium, 7 grams fiber. Carb count: 2.5.
LEMON MERINGUE TARTS (Saturday)
Makes: 6 servings
Preparation time: 15 minutes, plus pudding
Cooking time: 12 minutes, plus pastry shells
1 (10-ounce) package frozen puff pastry shells
1 (3-ounce) package lemon pudding mix
1 percent milk for pudding mix (per package directions)
1 teaspoon lemon zest (yellow part only)
2 egg whites
1/4 cup sugar
Bake pastry shells according to directions. Cook pudding mix according to directions for pie filling, using 1 percent milk. Stir in lemon zest. Cool to room temperature. Spoon about 1/3 cup pudding into each pastry shell. Heat oven to 325 degrees. Beat egg whites until frothy, using an electric mixer at high speed. Add sugar gradually, beating until soft peaks form. Spoon evenly over pudding in each shell and spread to edges. Place on baking sheet. Bake 12 minutes or until lightly browned. Cool and serve.
Per serving: 315 calories, 8 grams protein, 14 grams fat (39 percent calories from fat), 4 grams saturated fat, 42 grams carbohydrate, 4 milligrams cholesterol, 357 milligrams sodium, 1 gram fiber. Carb count: 3.
The Link LonkJanuary 20, 2021 at 01:12PM
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7-DAY MENU PLANNER: Family meal is extra special with beef kebabs - Jefferson City News Tribune
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