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7-Day Menu Planner
A week’s worth of quick, healthful meals for budget-minded families
SUNDAY: Make the day special for the family with Sirloin Steak Kebabs With Garlic Rosemary Butter (see recipe) for dinner. Accompany the steaks with corn-on-the-cob, mixed greens and dinner rolls. Enjoy lemon sherbet for dessert.
Plan ahead: Grill 1 pound extra steak for Monday. Grill additional portobello mushrooms for Friday.
MONDAY: What kid doesn’t like Meatball Subs? Heat 16 refrigerated or frozen (thawed) meatballs in marinara sauce. Spoon onto toasted submarine rolls. Top with shredded part-skim mozzarella cheese and serve with green beans. For dessert, make some chocolate pudding.
TUESDAY: For a quick dinner before a night of scary happenings, try Grilled Beef Salad: Slice 1 pound leftover steak into bite-size pieces. In a large bowl, combine steak, 1 package mixed greens, 1 diced avocado and 10 ounces halved grape tomatoes. Toss with balsamic vinaigrette to taste. Serve with succotash (canned) and bread sticks. Halloween cookies are dessert.
WEDNESDAY: Make a quick dinner tonight with frozen pot pies, just like we did one night recently. Look for a brand with low sodium and high fiber. Add a packaged Italian salad. For dessert, munch on some leftover Halloween cookies.
THURSDAY: It’s easy and inexpensive to prepare, so Lentil Soup (see recipe) is a perfect entree. Serve it with a romaine salad and whole-grain rolls. Try pears for dessert.
FRIDAY: Skip meat for Grilled Portobello Quesadillas: Brush one side of 8 whole-grain tortillas with olive oil. Place leftover portobello mushrooms on 4 of the tortillas (oiled side out). Sprinkle with grated pepper jack cheese. Top with 4 more tortillas, oiled side out. Grill 1 to 3 minutes per side or until cheese is melted and tortillas are crisp. Cut into wedges. Serve with this Avocado Salad: Cut the kernels off 3 ears cooked fresh corn (or use frozen). In a medium bowl, toss with 1 diced avocado, 2 thinly sliced green onions, 1 tablespoon olive oil and coarse salt and pepper to taste. Scoop a little strawberry ice cream for dessert.
Plan ahead: Save enough ice cream for Saturday.
SATURDAY: Make your guests feel special with Shrimp and Pasta With “Alfredo” Sauce (see recipe) on the menu. Add a Boston lettuce salad and a baguette. Top leftover ice cream with warm fudge sauce for dessert.
THE RECIPES
Sirloin Steak Kebabs With Garlic Rosemary Butter
8 ounces red-skinned potatoes
1 pound boneless beef top sirloin (1 inch thick), cut into 1 ¼-inch pieces
1 tablespoon steak seasoning blend
1 tablespoon olive oil
4 ounces cherry tomatoes
4 ounces portobello mushrooms, cut into 1-inch pieces
4 tablespoons butter
1 teaspoon finely chopped fresh rosemary, plus more for garnish
2 teaspoons finely chopped fresh parsley, plus more for garnish
1 ½ teaspoons minced garlic
Prepare grill for medium heat.
Cut potatoes into 1 ½-inch pieces. Place in microwave-safe dish; cover with vented plastic wrap. Microwave on 100% power 6 to 8 minutes or until just tender, stirring once. Cool slightly.
Combine beef, steak seasoning, olive oil, tomatoes, mushrooms and potatoes in a large bowl; toss. Thread beef and vegetables onto metal skewers.
In a small saucepan, combine butter, rosemary, parsley and garlic. Melt mixture over low heat.
Grill kebabs to desired doneness, about 10 minutes for medium, turning once and brushing with garlic-rosemary butter during last 5 minutes. Garnish with additional rosemary and parsley before serving.
Makes 4 servings.
Nutrition information: Each serving contains approximately 263 calories, 23 g protein, 13 g fat, 13 g carbohydrate, 71 mg cholesterol, 637 mg sodium and 2 g fiber.
Carbohydrate choices: 1
Lentil Soup
3 ½ cups unsalted chicken broth
12 ounces beer (can substitute chicken broth)
1 cup dried lentils
1 cup sliced carrots
2 ribs celery, sliced
1 medium onion, chopped
3 ounces fully cooked smoked kielbasa sausage, thinly sliced
2 teaspoons dried or 2 tablespoons chopped fresh basil
1 bay leaf
¼ teaspoon ground black pepper
2 tablespoons freshly grated parmesan cheese
In a large pot, combine broth, ¼ cup water, beer (if desired) and lentils; bring to a boil. Reduce heat to low; cover and simmer, stirring occasionally, for 20 to 25 minutes or until lentils are tender but not mushy. Stir in carrots, celery, onion, sausage, basil, bay leaf and pepper; bring to a boil. Reduce heat to low; cover and simmer, stirring occasionally, for 20 minutes. Remove bay leaf. Sprinkle each serving with cheese; serve.
Makes about 8 cups.
Nutrition information: Each cup (prepared with reduced-fat sausage) contains approximately 152 calories, 10 g protein, 1 g fat, 23 g carbohydrate, 7 mg cholesterol, 179 mg sodium and 4 g fiber.
Carbohydrate choices: 1 ½
Shrimp and Pasta With “Alfredo” Sauce
1 pound thin spaghetti
1 pound uncooked shrimp, shelled, deveined and tails removed
1 (5- or 6-ounce) package fresh spinach
½ cup whole milk
2 tablespoons freshly grated parmesan cheese
½ teaspoon garlic powder
½ teaspoon crushed red pepper (or more to taste)
1 teaspoon butter
2 ounces (3 wedges) soft creamy Swiss cheese (such as Laughing Cow)
Cook spaghetti according to directions, adding shrimp the last 3 minutes of cooking. Drain spaghetti over spinach in colander; return to pot. Meanwhile, in a small bowl, combine milk, Parmesan cheese, garlic powder, red pepper, butter and soft cheese. Add mixture to pot of drained pasta. Cover and cook on low, stirring often, 3 to 5 minutes or until cheese melts and sauce has thickened slightly; serve.
Makes 6 servings.
Nutrition information: Each serving contains approximately 394 calories, 28 g protein, 5 g fat, 59 g carbohydrate, 132 mg cholesterol, 288 mg sodium and 2 g fiber.
Carbohydrate choices: 4
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
[email protected]
