7-day menu planner for Sept. 15-21

Shrimp and Corn Salad. VIRGINIA WILLIS CULINARY ENTERPRISES INC.

Credit: 7-Day Menu Planner

Credit: 7-Day Menu Planner

Shrimp and Corn Salad. VIRGINIA WILLIS CULINARY ENTERPRISES INC.

SUNDAY (Family)

Treat the family to Baked Lamb Chops (see recipe). Serve the savory chops with couscous. Alongside, peel, halve, seed and slice cucumbers, flavor them with fat-free plain yogurt and chopped fresh mint, and call it Cucumbers with Mint Sauce. Add flatbread.

For dessert, make a simple Chocolate Pie by spooning instant chocolate pudding (made with 1% milk) into a ready-to-serve graham cracker pie crust. Top with frozen whipped topping (thawed). Refrigerate until ready to serve.

PLAN AHEAD: Save enough pie for Monday.

MONDAY (Express)

Steak tonight! Cube Steaks, that is. Whisk together 1 egg and 3 Tablespoons milk. Dip steaks into egg mixture and then into dry breadcrumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. Drain on paper towels before serving.

Serve with curly fries (from frozen), green beans and whole-grain rolls. Slice the leftover pie for dessert.

TUESDAY (Budget)

Save some pennies with Chicken Chowder Ole (see recipe). Serve the hearty soup with a Baby Spinach Salad garnished with thinly sliced red onion rings. Add Sesame Breadsticks. Chunky applesauce is an easy dessert.

PLAN AHEAD: Save enough chowder for Wednesday.

WEDNESDAY (Heat and Eat)

Heat the leftover chowder and thicken it with a little arrowroot mixed with water. Serve it over brown rice for an easy meal. Add a Romaine Salad and sourdough rolls. For dessert, tropical fruit is good.

THURSDAY (Meatless)

Forget about meat and enjoy Black Beans Supreme tonight: Heat 1 Tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion; cook 8 minutes or until softened. Add 1 cup rice and 2 cups water; bring to a boil. Reduce heat to low; simmer 20 minutes. Add 1 (1.31-ounce or similar size) packet sloppy Joe seasoning mix, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Top with reduced-fat sour cream and chopped cilantro.

Serve with a red-tipped lettuce salad and cornbread (from mix). Buy ice cream sandwiches for dessert.

FRIDAY (Kids)

Impress the kids with Taco Casserole tonight: Heat oven to 400 degrees. Heat a large nonstick skillet on medium. Add 1 pound lean ground beef to skillet. Cook 6 minutes or until no longer pink; drain. Stir in 1 (1-ounce) packet less-sodium taco seasoning, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce and 1 (11-ounce) can rinsed no-salt-added whole kernel corn; bring to a boil. Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup shredded 50% reduced-fat cheddar cheese and 1 cup crushed tortilla chips; bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes; serve.

For dessert, peaches and Peanut Butter Cookies are kid-friendly.

SATURDAY (Easy Entertaining)

Our guests wanted seconds of this Shrimp and Corn Salad (see recipe), and so did we. Serve the combo with Jasmine Rice. Add a Boston Lettuce Salad and a baguette. Cheesecake topped with any berries is a stress-free dessert.

BAKED LAMB CHOPS (Sunday)

Servings: makes 9 servings

Preparation time: 15 minutes

Cooking time: 45 minutes

1 Tablespoon flour

1/2 teaspoon coarse salt

1/4 teaspoon black pepper

18 (2- to 3-ounce) lamb rib chops

1 (1-ounce) packet onion soup mix

1 medium red bell pepper, cut into strips

8 ounces sliced fresh mushrooms

1 cup mild salsa

1 Tablespoon Worcestershire sauce

Heat oven to 375 degrees. Combine flour, salt and black pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough of a gap for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.

Per serving: 166 calories, 20 grams protein, 6 grams fat (35% calories from fat), 2.1 grams saturated fat, 6 grams carbohydrate, 58 milligrams cholesterol, 452 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

CHICKEN CHOWDER OLE (Tuesday)

Servings: makes about 9 1/2 cups

Preparation time: 15 minutes

Cooking time: less than 25 minutes

1 teaspoon butter

1 small yellow onion, chopped

2 pounds red potatoes, cut into 1/2-inch cubes

2 cloves garlic, minced

2 cups 2% milk

1 cup shredded Monterey Jack cheese

2 (10- to 12-ounce) cans chicken breast, with liquid

2 (14 3/4-ounce) cans creamed corn

1 (4-ounce) can chopped green chiles, with liquid

1/2 teaspoon hot sauce

1/4 teaspoon coarse salt

1 teaspoon cumin

2 Tablespoons chopped fresh cilantro

Combine butter, onion, potatoes and garlic; cover and microwave on high (100% power) 6 minutes or until softened. Spoon into a Dutch oven. Add milk, cheese, chicken with liquid, corn, chiles with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro; serve immediately.

Per cup: 276 calories, 21 grams protein, 7 grams fat (22% calories from fat), 3.0 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 516 milligrams sodium, 3 grams fiber.

Carb count: 2.5.

SHRIMP AND CORN SALAD (Saturday)

Servings: makes 4 servings

Preparation time: 15 minutes

Cooking time: for the corn

4 ears corn on the cob with husks

1 pound medium shrimp, cooked and peeled

1 pint cherry tomatoes, halved

1/4 cup freshly grated Parmigiano Reggiano cheese, plus more for garnish

1/4 cup chopped fresh basil

Zest of one lemon

1 Tablespoon extra-virgin olive oil

Coarse salt and freshly ground pepper to taste

Soak corn for 30 minutes; drain and place in microwave in spoke fashion. Cook 8 to 10 minutes depending on size. Let stand 5 minutes; remove husk and silk. Remove corn from cobs and place in a large bowl. Add shrimp, tomatoes, cheese, basil, lemon zest and oil. Season with salt and pepper. Mix well. Serve with additional cheese for garnish.

Per serving: 244 calories, 21 grams protein, 8 grams fat (27% calories from fat), 1.7 grams saturated fat, 26 grams carbohydrate, 147 milligrams cholesterol, 370 milligrams sodium, 3 grams fiber.

Carb count: 1.5.

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.

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