SUNDAY: Family working day
Celebrate July Fourth the all-American, relatives way with (any) grilled burgers on total-grain buns. Make your very own potato salad and add lettuce, tomatoes, pickles, mustard and reduced-excess fat mayonnaise alongside. For a worthy festive dessert, try out red, white and blue cookies (see recipe).
System In advance: Help save enough cookies for Monday.
Buying Listing: any burgers to grill, complete-grain buns, ingredients for your potato salad, lettuce, tomatoes, pickles, mustard, minimal-body fat mayonnaise, cooking spray, butter, sugar, flour, pure vanilla extract, pink and blue gel food stuff shade, distinct cake sparkles.
You can place this rooster and melon salad together in no time. In a big bowl, blend 3/4 cup crimson wine vinaigrette and 1 tablespoon new lime juice let stand 10 minutes. Meanwhile, soak 1/3 cup thinly sliced purple onion in warm drinking water to address for 10 minutes drain and pat dry. To vinaigrette mixture, increase onion, two romaine lettuce hearts (chopped), an 8- to 12-ounce deal grilled rooster breast (chopped), 11/2 cups cubed cantaloupe, 11/2 cups seeded and cubed watermelon, 2/3 cup crumbled Greek feta cheese and 1/4 cup chopped new basil toss to coat and merge. Sprinkle with 1/2 cup toasted slivered almonds. Serve right away. Provide with chilled vegetable juice and crackers. Love leftover cookies for dessert.
Plan In advance: Help save enough cantaloupe for Tuesday and more than enough watermelon for Wednesday.
Buying Record: red wine vinaigrette, lime, purple onion, romaine, packaged grilled rooster breast, cantaloupe, watermelon, crumbled Greek feta cheese, new basil, slivered almonds, vegetable juice, crackers.
We did not pass up meat at all with linguine caponata on the menu. Add a 7.5-ounce can caponata (eggplant appetizer) to no-salt-additional or standard marinara sauce. Warmth toss with cooked linguine. Top every single serving with a dollop of aspect-skim ricotta. Serve it with a spinach salad and garlic bread. Get pleasure from some leftover cantaloupe for dessert.
Purchasing Listing: canned caponata, no-salt-additional or frequent marinara sauce, linguine, element-skim ricotta, clean spinach, garlic bread.
Help save some funds with uncomplicated, tasty black beans and rice (see recipe) for meal. Provide the combo with blended greens and cornbread from a mix. Leftover watermelon is the perfect dessert.
Plan Forward: Preserve adequate black beans and rice for Friday.
Shopping Checklist: brown rice, olive oil, onion, crimson bell pepper, ham, garlic, cumin, dried oregano, minimized-sodium black beans, red wine vinegar, clean cilantro, lime, red onion, combined greens, cornbread mix.
Young ones favourite
Your minimal angels will not be ready to resist turkey tostadas. Warmth oven to 450 levels. Coat 8 corn tortillas with cooking spray. Bake, turning at the time, till crisp. Mix 2 cups diced deli turkey and 1/2 cup just about every diminished-extra fat sour cream and salsa. Spoon over tortillas and sprinkle with shredded Jack cheese. Heat until eventually cheese is melted. Serve with corn on the cob. Clean cherries make a terrific summer time dessert.
Purchasing Listing: corn tortillas, cooking spray, deli turkey, minimized-unwanted fat bitter product, salsa, shredded Jack cheese, corn on the cob, clean cherries.
FRIDAY: Heat and try to eat
Use the leftover black beans and rice for stuffed peppers. Use your favored bell peppers, hollow them, change upside-down in a baking dish, go over and microwave on large 1 moment for each pepper. Things them with heated beans and rice (moisten with a minor unsalted chicken broth) and prime with some crumbled Greek feta cheese. Serve with new broccoli spears and complete-grain rolls. Plums are very good for dessert.
Searching Checklist: any bell peppers, unsalted rooster broth, crumbled Greek feta cheese, fresh broccoli, entire-grain rolls, plums.
Invite pals for delightful spicy shrimp alfredo (see recipe). Hold it easy and serve it with a purple leaf lettuce salad and Italian bread. Dessert is as easy as lime sorbet.
Buying Record: multigrain spaghetti, frozen petite inexperienced peas, canola oil, onion, Cajun seasoning, peeled and cooked medium shrimp, refrigerated reduced-body fat Alfredo sauce, purple leaf lettuce, Italian bread, lime sorbet.
Susan Nicholson is an Atlanta-primarily based cookbook writer and registered dietitian. She can be arrived at by email: [email protected] Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com. Study Susan’s blog site: makingthemenu.com.
Red, WHITE AND BLUE COOKIES (Sunday)
Makes: 36 cookies
Preparation time: 10 minutes freezing time: about 30 minutes
Cooking time: 18 minutes cooling time: 3 minutes
1 cup butter, at place temperature
2/3 cup sugar
2 cups flour
1 tablespoon pure vanilla extract
Crimson gel foodstuff colour
Blue gel foodstuff color
Apparent cake sparkles
Warmth oven to 350 levels. Spot parchment paper on rimmed baking sheet. Beat butter and sugar right up until blended and fluffy. Add flour and vanilla and defeat until properly mixed. Divide the dough into a few equivalent items and color 1 piece pink and a further piece blue with meals coloration gel. Condition each and every piece of dough (red, white and blue) into two logs, each and every 8 inches very long, 1 1/2 inches vast and about 1/4 inch thick. Put blue dough on flat floor. Major with white dough, then red dough. Roll in waxed paper or parchment paper and freeze 30 minutes or right up until dough is firm ample to slice. Repeat with remaining refrigerated cookie dough. Slice each and every chilled cookie dough log into 18 cookies. Set up on organized baking sheet and sprinkle with cake sparkles. Bake 15 minutes or right until bottoms are golden. Awesome 3 minutes on baking sheet. Transfer to wire rack and neat entirely. Repeat with remaining chilled cookie dough log.
BLACK BEANS AND RICE
Would make: 5 servings
Planning time: 15 minutes
Cooking time: 20 minutes plus rice
1 cup brown rice
1 1/2 teaspoons olive oil
1 medium chopped onion
1 chopped crimson bell pepper
4 ounces diced ham
1 tablespoon minced garlic
1 teaspoon each individual cumin and oregano
2 (15-ounce) cans undrained reduced-
sodium black beans
1/2 cup h2o
2 teaspoons purple wine vinegar
1/2 cup chopped fresh cilantro
Lime wedges and diced crimson onion for garnish
Cook dinner rice in accordance to instructions set apart. In the meantime, warmth oil in a massive nonstick skillet on medium. Incorporate onions and bell pepper cook, stirring 8 minutes or until eventually softened. Add ham cook dinner 2 minutes or right up until browned. Increase garlic, cumin and oregano cook dinner, stirring 30 seconds or right up until aromatic. Stir in beans and drinking water deliver to simmer. Reduce warmth to minimal and simmer 10 minutes to blend flavors. Clear away from heat stir in vinegar and cilantro. Provide over rice. Garnish with lime wedges and onion.
SPICY SHRIMP ALFREDO (Saturday)
Makes: 8 servings
Preparation time: 15 minutes
Cooking time: a lot less than 15 minutes furthermore pasta with peas
1 pound multigrain spaghetti
1 1/2 cups frozen petite eco-friendly peas, thawed
1 tablespoon canola oil
1 medium chopped onion
3 teaspoons Cajun seasoning, divided
1 pound peeled and cooked shrimp
1 (10-ounce) package deal refrigerated lowered-fat Alfredo sauce
Prepare dinner pasta in accordance to directions incorporate peas the last 2 minutes of cooking. Drain and return to pot. In the meantime, warmth oil in a huge nonstick skillet on medium. Increase onion cook 4 minutes. Stir in 2 teaspoons Cajun seasoning prepare dinner 1 moment. Incorporate shrimp cook dinner 2 minutes. Set apart. Include and microwave Alfredo sauce and remaining Cajun seasoning 2 minutes on 30 per cent energy stir and cook 2 much more minutes or right until heated all through. To pasta in pot, stir in shrimp mixture and Alfredo sauce combination. Toss to mix and coat. Serve promptly.