7-DAY MENU PLANNER: Grilled steak and orzo makes for a family night favorite

Courtesy of Cattlemen’s Beef Board
Courtesy of Cattlemen’s Beef Board

SUNDAY: Family night

Get ready for grilled top round steak with parmesan asparagus (see recipe) for family day. Serve the combo with orzo, mixed greens and crusty bread. For dessert, a chocolate layer cake sounds good.

PLAN AHEAD: Prepare enough beef and save some cake for Monday.

SHOPPING LIST: red wine vinegar, olive oil, fresh thyme, any steak seasoning blend, garlic, crushed red pepper, beef top round steak, asparagus, parmesan cheese, coarse salt, orzo, mixed greens, crusty bread, chocolate layer cake.

MONDAY: Heat and eat

Make a stir-fry from Sunday's leftover beef: Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add a 1-pound package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef into 1/4-inch strips and add to vegetables, along with 1/2 cup stir-fry sauce. Heat through. Serve over brown rice. Add a spinach salad and sesame bread sticks. Leftover cake is dessert.

PLAN AHEAD: Cook, label and freeze enough rice for Saturday.

SHOPPING LIST: canola oil, any frozen stir-fry vegetables, stir-fry sauce, brown rice, fresh spinach, sesame bread sticks.

TUESDAY: Express cooking

You can have angel hair pasta with lemon and chicken on the table in no time. Cook one (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add one (8- to 10-ounce) package cooked chopped chicken breast, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons chopped flatleaf parsley, 1/4 teaspoon dried marjoram and 1/2 teaspoon garlic salt; toss to mix. Serve with packaged salad greens and garlic bread. Fresh peaches are always a welcome dessert.

PLAN AHEAD: Prepare Wednesday's enchiladas (except for baking) if time permits.

SHOPPING LIST: refrigerated angel hair pasta, packaged cooked chopped chicken breast, olive oil, lemon, flatleaf parsley, dried marjoram, garlic salt, packaged salad greens, garlic bread, fresh peaches.

WEDNESDAY: Kids favorite

These chili chicken enchiladas (see recipe) are just mild enough for children. (Adults might like to top theirs with sliced jalapeno peppers.) Serve with extra tortillas if desired. Popsicles are a cool dessert.

PLAN AHEAD: Save half the enchiladas and buy enough avocados for Thursday.

SHOPPING LIST: cooking spray, cooked chicken, shredded Monterey Jack cheese, jar roasted red peppers or diced pimentos, canned chopped green chilies, reduced-fat sour cream, enchilada sauce, whole-grain tortillas, shredded 50 percent light cheddar cheese, lettuce, tomatoes, avocados, Popsicles.

THURSDAY: Budget dining

You'll save some time and money on dinner tonight because you're having leftover enchiladas topped with reduced-fat sour cream and sliced jalapeno peppers. Serve them with refried beans and an avocado salad. Fresh blackberries are a perfect dessert.

PLAN AHEAD: Cook Friday's eggs tonight.

SHOPPING LIST: reduced-fat sour cream, jalapenos, refried beans, lettuce for salad, blackberries.

FRIDAY: Meatless meal

Curried eggs and green peas make a savory no-meat meal. Prepare any curry sauce mix with 1 percent milk according to directions. Stir in frozen tiny green peas (thawed) and quartered hard-cooked eggs; heat through. Serve over whole-grain toast triangles. Add fresh broccoli spears on the side. For dessert, kiwis are good.

SHOPPING LIST: curry sauce mix, 1 percent milk, frozen tiny green peas, eggs, whole-grain bread, fresh broccoli, kiwis.

SATURDAY: Entertain the family

Mushroom and chicken teriyaki (see recipe) is a special meal for family. Serve over leftover rice. Add steamed fresh squash and a baguette. Buy a cheesecake and top with fresh strawberries for a festive dessert.

SHOPPING LIST: lower-sodium or regular teriyaki sauce, cornstarch, ground ginger, canola oil, fresh white mushrooms, fresh shiitake mushrooms, red bell pepper, green onions, garlic, cooked chicken, fresh squash, baguette, cheesecake, fresh strawberries.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: [email protected].

THE RECIPES

GRILLED TOP ROUND STEAK WITH PARMESAN ASPARAGUS (Sunday)

Makes: 4 servings

Preparation time: 15 minutes; Marinate: 6 hours to overnight

Cooking time: 6-11 minutes

FOR THE MARINADE

1/4 cup red wine vinegar

2 tablespoons olive oil

1 tablespoon fresh thyme

2 tablespoons any steak seasoning blend

2 teaspoons minced garlic

1 teaspoon crushed red pepper

FOR THE STEAK AND ASPARAGUS

1 pound beef top round steak

1 pound trimmed asparagus (see NOTE)

1 teaspoon olive oil

3 tablespoons shaved parmesan

Coarse salt to taste

Combine marinade ingredients in a medium bowl. Place beef and marinade in a resealable plastic bag. Marinate 6 hours to overnight; turn occasionally. Remove steak and discard marinade. Toss asparagus with oil. Place steak in center of grill over medium heat; arrange asparagus around steak. Grill steak, covered, 10-11 minutes. Grill asparagus 6-10 minutes. After removing, immediately sprinkle cheese over hot asparagus. Carve steak into thin slices. Season with salt, as desired.

NOTE: To make asparagus spears easier to turn on the grill, thread them ladder-style onto two 12-inch metal skewers. Insert a skewer about 1 inch from each end of each spear, leaving a small space between spears. Use tongs to turn entire asparagus "ladder" for even cooking.

Per serving: 173 calories, 26 grams protein, 5 grams fat (28 percent calories from fat), 1.9 grams saturated fat, 4 grams carbohydrate, 60 milligrams cholesterol, 92 milligrams sodium, 2 grams fiber.

CHILI CHICKEN ENCHILADAS (Wednesday)

Makes: 8 enchiladas

Preparation time: about 15 minutes

Cooking time: 40-45 minutes

2 cups chopped cooked chicken

6 ounces shredded Monterey Jack

1/2 cup sliced roasted red peppers or diced pimentos, drained

1 (4-ounce) can chopped green chilies, drained

1 cup reduced-fat sour cream

1 (10-ounce) can enchilada sauce

8 whole-grain tortillas (7- to 8-inch)

4 ounces shredded 50 percent light cheddar cheese

Chopped lettuce, tomatoes, avocados and additional sour cream, if desired

Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, cheese, roasted peppers, chilies and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam side down, in baking dish. Top with remaining enchilada sauce. Sprinkle with cheddar cheese. Cover with nonstick foil. Bake 40-45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomatoes and avocados.

Per enchilada: 364 calories, 25 grams protein, 16 grams fat (39 percent calories from fat), 8.1 grams saturated fat, 32 grams carbohydrate, 72 milligrams cholesterol, 832 milligrams sodium, 4 grams fiber.

MUSHROOM AND CHICKEN TERIYAKI (Saturday)

Makes: 6 servings

Preparation time: 15 minutes

Cooking time: less than 15 minutes

1/4 cup teriyaki sauce

1 teaspoon cornstarch

1 teaspoon ground ginger

1/2 cup water

2 teaspoons canola oil

12 ounces sliced fresh white mushrooms (

4 ounces fresh shiitake mushrooms, stems removed and sliced

1 large red bell pepper, sliced

3 green onions, sliced

2 teaspoons sliced garlic

1 1/2 cups cooked chicken, cut into strips

In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet, heat oil on medium-high. Add both mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, green onions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken and stir. Add teriyaki mixture; cook and stir 3 minutes or until slightly thickened.

Per serving: 111 calories, 12 grams protein, 3 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 9 grams carbohydrate, 24 milligrams cholesterol, 324 milligrams sodium, 2 grams fiber.