health

7 Day Menu Planner for August 18, 2013

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Buy a HONEYBAKED HAM (or another spiral sliced ham) today for the family's feast. Serve the easy entree with this SQUASH-RICE CASSEROLE. Add a MIXED GREENS SALAD and WHOLE-GRAIN BREAD. Finish your feast with a slice of KEY LIME PIE.

Plan

Save enough ham, casserole and pie for Monday and enough ham (if necessary) for Tuesday.

Shopping List

HoneyBaked Ham (or another spiral sliced) ham, onion, zucchini squash, rice, fat-free chicken broth, fat-free sour cream, 50 percent reduced-fat sharp cheddar cheese, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, salad greens, whole-grain bread, Key lime pie.

SQUASH RICE CASSEROLE

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 medium onion, chopped
  • 8 cups zucchini squash, sliced (about 2 1/2 pounds)
  • 2 cups cooked rice (cooked with fat-free chicken broth)
  • 1 cup fat-free sour cream
  • 1 cup shredded, 50 percent reduced-fat sharp cheddar cheese
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1/4 cup Italian-seasoned bread crumbs
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 large eggs, lightly beaten

Microwave onion on high (100 percent power) in large microwave-safe bowl 3 minutes. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch microwave-safe baking dish. Microwave on high 10 to 12 minutes or until bubbly.

Heat oven to 450 degrees. Remove dish from microwave; sprinkle with remaining parmesan. Place in oven 3 to 5 minutes or until lightly browned.

Per serving: 148 calories, 9 grams protein, 4 grams fat (23 percent calories from fat), 2 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 466 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND SWISS SANDWICHES. Mix 1/3 cup rinsed and drained refrigerated sauerkraut with 1/4 cup Dijon mustard and 2 tablespoons honey. Spread on rye bread and layer with the leftover ham and Swiss cheese. Grill on both sides in a nonstick skillet coated with cooking spray. Add DILL PICKLES. Serve with the heated leftover CASSEROLE. Slice some leftover PIE for dessert.

Shopping List

refrigerated sauerkraut, Dijon mustard, honey, rye bread, Swiss cheese, cooking spray, dill pickles.

Tuesday: Budget

Saving some pennies will be fun (and tasty) with low-cost LINGUINE WITH MUSHROOMS. Add a GREEN SALAD and GARLIC BREAD. FRESH PINEAPPLE CHUNKS are a juicy dessert.

Tip

Saving some pennies will be fun (and tasty) with low-cost LINGUINE WITH MUSHROOMS. Add a GREEN SALAD and GARLIC BREAD. FRESH PINEAPPLE CHUNKS are a juicy dessert.

Shopping List

linguine, frozen petite green peas, olive oil, onion, garlic, packaged sliced white mushrooms, packaged assorted sliced mushrooms (gourmet blend), fat-free chicken broth, half-and-half, coarse salt, pepper, salad greens, garlic bread, fresh pineapple.

LINGUINE WITH MUSHROOMS

Prep time: 15 minutes

Cook time: about 25 minutes, plus linguine

  • 8 ounces linguine
  • 1 cup frozen petite green peas
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 1 teaspoon garlic, minced
  • 1 (8-ounce) package sliced white mushrooms
  • 1 (4-ounce) package assorted sliced mushrooms (gourmet blend)
  • 1/2 cup ham, diced (if desired)
  • 3/4 cup fat-free chicken broth
  • 1/4 cup half-and-half
  • Coarse salt and pepper to taste

Cook linguine according to directions (omitting oil). Place peas in colander; drain linguine over peas. Return linguine and peas to pot.

Meanwhile, in a large nonstick skillet, heat oil on medium-high. Add onion and cook 8 minutes or until softened and golden. Stir occasionally. Add garlic and cook 30 seconds, stirring constantly. Add mushrooms and cook 10 minutes or until tender; stir occasionally. Stir in ham (if desired), broth, half-and-half and salt and pepper to taste; bring to a boil. Cook 3 minutes or until slightly thickened, stirring occasionally. Add mushroom sauce to linguine and peas. Toss to coat. Serve immediately.

Per serving (without ham): 328 calories, 13 grams protein, 7 grams fat (18 percent calories from fat), 1.7 grams saturated fat, 56 grams carbohydrate, 6 milligrams cholesterol, 214 milligrams sodium, 5 grams fiber.

Per serving (with ham): 371 calories, 17 grams protein, 10 grams fat (23 percent calories from fat), 2.8 grams saturated fat, 56 grams carbohydrate, 17 milligrams cholesterol, 424 milligrams sodium, 5 grams fiber.

Wednesday: Express

Make it cool and quick with ROMAINE AND TOMATO SALAD WITH CHICKEN. Dress a packaged Caesar salad with low-fat Caesar dressing, chopped tomatoes and thinly sliced red onions. Top with packaged cooked, sliced chicken breast and any croutons. Serve the simple salad with canned BEAN SOUP, if desired. Add BREAD STICKS. For dessert, FRESH APRICOTS are in order.

Shopping List

packaged Caesar salad, low-fat Caesar dressing, tomatoes, red onion, packaged cooked, sliced chicken breast, any croutons, canned bean soup if desired, crackers, fresh apricots.

Thursday: Meatless

No one will complain about no-meat KASHA, BEAN AND CORN TACOS. Cook and stir 1/2 cup whole kasha in a large nonstick skillet on medium-high 2 minutes or until hot and slightly toasted; spoon into a bowl.

Lower heat to medium. Add 1 tablespoon olive oil to same skillet and heat until hot. Stir in 1 1/2 cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoons chili powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup thawed frozen corn and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender.

Divide and spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and reduced-fat sour cream. All you need are NECTARINES for dessert.

Tip

No one will complain about no-meat KASHA, BEAN AND CORN TACOS. Cook and stir 1/2 cup whole kasha in a large nonstick skillet on medium-high 2 minutes or until hot and slightly toasted; spoon into a bowl.

Lower heat to medium. Add 1 tablespoon olive oil to same skillet and heat until hot. Stir in 1 1/2 cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoons chili powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup thawed frozen corn and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender.

Divide and spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and reduced-fat sour cream. All you need are NECTARINES for dessert.

Shopping List

whole kasha, olive oil, onion, green bell pepper, chili powder, garlic, canned reduced-sodium pinto beans, frozen corn, coarse salt, taco shells, any shredded cheese, lettuce, tomatoes, reduced-fat sour cream, nectarines.

Friday: Kids

The kids will love having CHEESEBURGERS on whole-grain buns tonight. Serve them with BAKED CHIPS and deli CARROT-RAISIN SALAD. For dessert, wow your little angels with WATERMELON CAKE.

Shopping List

any beef and cheese for cheeseburgers, whole-grain buns, baked chips, deli carrot-raisin salad, cooking spray, miniature semisweet chocolate chips, package super-moist white cake mix, canola oil, eggs, unsweetened cherry or strawberry Jell-O, container whipped fluffy white frosting, green and red food colors, green jelly beans if desired.

WATERMELON CAKE

Prep time: about 20 minutes

Cook time: according to package

  • 1/2 cup plus 2 tablespoons miniature semisweet chocolate chips
  • 1 (15.25-ounce) package super moist white cake mix, divided (plus water, canola oil and egg whites on cake package)
  • 1 (3-ounce) package unsweetened cherry or strawberry Jell-O
  • 1 (12-ounce) container whipped fluffy white frosting, divided
  • Green and red food colors
  • Green jelly beans, if desired

Heat oven to 350 degrees. Coat 2 (9-inch) round cake pans with cooking spray. In a small bowl, toss 1/2 cup chocolate chips with 1 tablespoon of the cake mix. In large bowl, beat remaining cake mix with the water, oil, egg whites (as listed on the package) and Jell-O with electric mixer on low 30 seconds, then on medium 2 minutes. Stir in the 1/2 cup chocolate chips. Divide and pour into pans. Bake and cool as directed on package.

In small bowl, stir 1 1/4 cups frosting with 10 to 12 drops green food color. Stir 10 to 12 drops red food color into remaining frosting. Frost sides of cake with green frosting; frost top with red frosting; press remaining 2 tablespoons chocolate chips into frosting for seeds. Press jelly beans into sides of cake, if desired. To serve, cut into wedges. Store loosely covered.

Per serving: 289 calories, 4 grams protein, 12 grams fat (37 percent calories from fat), 3.2 grams saturated fat, 42 grams carbohydrate, no cholesterol, 275 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

Invite guests for MOROCCAN BEEF KEBABS tonight. In a large bowl, combine 2 tablespoons chopped cilantro, 2 tablespoons olive oil, 3 cloves minced garlic, 2 teaspoons cumin, 1 teaspoon paprika and 1/4 teaspoon cayenne pepper; mix well.

Meanwhile, add 1 1/4 pounds boneless beef top-sirloin steak (cut into 1-inch-by-1 1/4-inch cubes), 1 medium onion (cut into 1-inch pieces) and 1 medium green bell pepper (cut into 1-inch pieces) to marinade. Toss to coat. Alternately thread meat and vegetables onto 4 (12-inch) skewers. Broil 3 to 4 inches from heat 8 to 10 minutes for medium-rare to medium doneness, turning once. Season with coarse salt to taste.

Serve with COUSCOUS and RED-TIP LETTUCE SALAD. Add PITA BREAD. All you'll want for dessert is light LEMON SORBET.

Shopping List

cilantro, olive oil, garlic, cumin, paprika, cayenne pepper, boneless beef top-sirloin steak, onion, green bell pepper, coarse salt, couscous, red-tip lettuce, pita bread, lemon sorbet.

health

7 Day Menu Planner for August 11, 2013

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Everyone wanted seconds of the PEACH-GLAZED PORK LOIN ROAST. Serve the flavor-packed roast with RICE AND PETITE GREEN PEAS (toss hot cooked rice with microwaved frozen petite peas). Add a BIBB LETTUCE SALAD and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE for dessert.

Plan

Prepare Monday's rice and the lemon-mustard dressing today. Save enough pork for Monday and enough cake for Tuesday.

Shopping List

cumin, less-sodium seasoned salt, cinnamon, boneless pork loin roast, all-fruit peach preserves, Worcestershire sauce, ground ginger, rice, frozen petite green peas, bibb lettuce, dinner rolls, chocolate layer cake.

PEACH-GLAZED PORK LOIN ROAST

Prep time: 10 minutes

Cook time: about 40 to 50 minutes; standing time: 5 minutes

  • 1 teaspoon cumin
  • 1/2 teaspoon less-sodium seasoned salt
  • 1/2 teaspoon cinnamon
  • 1 1/2- to 2-pound boneless pork loin roast, well-trimmed
  • 1/3 cup all-fruit peach preserves
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon ground ginger

Heat oven to 350 degrees. Combine cumin, seasoned salt and cinnamon; mix well. Rub on all sides of roast. Place on rack in baking dish and bake 20 minutes per pound. Meanwhile, combine preserves, Worcestershire sauce and ginger. Spoon preserve mixture over pork. Bake 10 more minutes or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes. Slice and serve.

Per serving: 205 calories, 23 grams protein, 8 grams fat (35 percent calories from fat), 2.8 grams saturated fat, 10 grams carbohydrate, 64 milligrams cholesterol, 145 milligrams sodium, no fiber.

Monday: Heat and Eat

WILD RICE AND PORK SALAD was a hit at our house. Prepare 1 (6-ounce) package long grain and wild rice according to directions, using fat-free chicken broth as the liquid. Cool. Mix together the rice, 2 cups (leftover) chopped pork, 2 ribs thinly sliced celery, 1 medium chopped green bell pepper and 1 medium chopped red onion; set aside.

For the LEMON MUSTARD DRESSING: Combine 1/4 cup olive oil, 1/4 cup fresh lemon juice, 1 1/2 teaspoons dry mustard and 1/2 teaspoon black pepper; mix well. Pour over rice/pork mixture and toss to mix.

Serve with steamed fresh ZUCCHINI and CRUSTY BREAD. Enjoy FRESH FIGS for dessert.

Shopping List

packaged long grain and wild rice, fat-free chicken broth, celery, green bell pepper, red onion, olive oil, lemons, dry mustard, black pepper, fresh zucchini, crusty bread, fresh figs.

Tuesday: Express

No messing around with cooking dinner tonight because a ROTISSERIE CHICKEN is on the menu. Serve with deli POTATO SALAD, a FRESH SPINACH SALAD and WHOLE-GRAIN ROLLS. Leftover CAKE is your dessert.

Plan

Save enough chicken for Wednesday.

Shopping List

rotisserie chicken, deli potato salad, fresh spinach, whole-grain rolls.

Wednesday: Budget

Make an economical B.C.L.T. SANDWICH tonight (bacon, leftover chicken, lettuce and tomato) on whole-grain toast. Serve with OVEN FRIES (frozen).

No one will call you cheap (how rude!) when you bring out the BLUEBERRY-KIWI DESSERT PIZZA. Heat oven to 350 degrees. Slice 1 (18-ounce) package any refrigerated cookie dough as directed on package. Arrange slices in an ungreased 14-inch pizza pan. Using floured fingers, press dough evenly in pan. Bake 15 minutes or until golden. Spread 1 cup prepared marshmallow fluff (from 7 1/2-ounce jar) over cookie crust, leaving a 1-inch border. Arrange 2 cups fresh blueberries and 1 peeled and sliced kiwifruit on top. Sprinkle with chopped toasted walnuts. Slice and serve.

Shopping List

bacon, lettuce, tomato, whole-grain bread, frozen oven fries, any refrigerated cookie dough, flour, jar marshmallow fluff, fresh blueberries, kiwifruit, walnuts.

Thursday: Kids

The kids will go for the fruity flavor of ORANGE CHICKEN WITH RICE. Heat oven to 450 degrees. Divide and place 1 pound boneless, skinless chicken tenders in center of 4 (12-by-18-inch) sheets heavy-duty foil. Place 1/2 cup uncooked quick rice around chicken (in each sheet). Top each serving with 1/4 cup sliced celery and 2 tablespoons orange marmalade. Drain 2 (11-ounce) cans of mandarin oranges and reserve juice. Divide and place orange sections over other ingredients. Bring up foil sides. Double-fold tops of foil and one end. Through open end, divide and pour in reserved juice. Double-fold remaining end to seal, leaving room for heat circulation inside. Bake 18 to 22 minutes on a cookie sheet. Remove from oven; open packets away from your face.

Stir and serve immediately with FRESH GREEN BEANS and SOFT ROLLS.

For dessert, continue the fruit-fest with this CANTALOUPE-NECTARINE SMOOTHIE. Put 1 large nectarine (cut into 1/2-inch wedges) in airtight container; freeze overnight. When ready to make smoothie, place nectarine in blender. Add 1 1/2 cups cantaloupe wedges (cut 1-inch chunks), 2/3 cup plain fat-free Greek yogurt, 1 tablespoon (any kind) milk, 1 tablespoon frozen orange juice concentrate, 1 1/2 teaspoons honey and 1/2 teaspoon pure vanilla extract. Blend until smooth. Slurp.

Shopping List

boneless, skinless chicken tenders, quick-cooking rice, celery, orange marmalade, canned mandarin oranges, fresh green beans, soft rolls, nectarines, cantaloupe, plain fat-free Greek yogurt, any kind milk, frozen orange juice concentrate, honey, pure vanilla extract.

Friday: Meatless

It wasn't easy, but I didn't lick the plate after eating the delicious GARBANZO TOMATO STEW. Serve the high-fiber, high-flavor stew over COUSCOUS. Add a crisp iceberg LETTUCE WEDGE and WHOLE-GRAIN PITAS. For dessert, try a scoop of fat-free STRAWBERRY ICE CREAM.

Shopping List

olive oil, onion, garlic, canned diced tomatoes, canned reduced-sodium garbanzo beans, vegetable broth, no-salt-added tomato paste, dried rosemary, dried oregano, Greek seasoning, coarse salt, pepper, fresh baby spinach leaves, parsley, reduced-fat feta cheese, couscous, iceberg lettuce, whole-grain pitas, fat-free strawberry ice cream.

GARBANZO TOMATO STEW

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 (28-ounce) can diced tomatoes
  • 1 (15- to 19-ounce) can reduced-sodium garbanzo beans, rinsed
  • 1 (14-ounce) can vegetable broth
  • 2 tablespoons no-salt-added tomato paste
  • 1/2 teaspoon dried rosemary
  • 2 teaspoons dried oregano
  • 1 teaspoon Greek seasoning
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 6 ounces fresh baby spinach leaves
  • 2 tablespoons chopped parsley
  • Crumbled reduced-fat feta cheese for garnish

Heat oil in a Dutch oven over medium-high. Add onion and cook 5 to 7 minutes or until softened. Add garlic and cook 1 minute. Stir in tomatoes, beans, broth, tomato paste, rosemary, oregano, Greek seasoning, salt and pepper. Bring to boil; reduce heat to low and simmer, stirring occasionally, 15 minutes. Stir in spinach and parsley; cook 5 minutes. Garnish with cheese. Serve immediately.

Per cup: 104 calories, 5 grams protein, 3 grams fat (21 percent calories from fat), 0.3 gram saturated fat, 17 grams carbohydrate, no cholesterol, 602 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

Invite guests for the Indian flavors of GARAM MASALA AND SOUR CREAM CHICKEN BAKE. Serve with aromatic BASMATI RICE. Add color and flavor with steamed ASPARAGUS.

Alongside, serve CUCUMBER RAITA. In a small pan, heat 1/2 teaspoon olive oil on medium. Add 1 minced garlic clove and cook 30 seconds. Transfer to a bowl and add 1 medium peeled, seeded and finely chopped cucumber, 2/3 cup fat-free plain Greek yogurt, 1 tablespoon chopped cilantro, 1/2 teaspoon honey, 1/2 teaspoon rice-wine vinegar, a pinch of cumin, a dash of hot sauce, and coarse salt and pepper to taste. Mix well and serve immediately with FLATBREAD.

LEMON SHERBET is the perfect dessert.

Shopping List

canola oil, onion, skinless, bone-in chicken thighs and/or legs, reduced-fat sour cream, fat-free plain Greek yogurt, lemons, garam masala, turmeric, coarse salt, basmati rice, asparagus, olive oil, garlic, cucumber, cilantro, honey, rice-wine vinegar, cumin, hot sauce, pepper, flatbread, lemon sherbet.

GARAM MASALA AND SOUR CREAM CHICKEN BAKE

Prep time: 20 minutes

Cook time: less than 60 minutes; marinating time: 4 to 6 hours

  • 2 tablespoons canola oil
  • 1 large onion, thinly sliced
  • 8 skinless, bone-in chicken thighs and/or legs
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup fat-free plain Greek yogurt
  • 1/3 cup fresh lemon juice
  • 1 tablespoon garam masala
  • 1/2 teaspoon turmeric
  • Coarse salt to taste

In a large nonstick skillet, heat oil on medium. Add onion and cook 10 minutes or until golden. Meanwhile, cut shallow slits in chicken to help infuse spices. In a mixing bowl, combine the cooked onions, sour cream, yogurt, lemon juice, garam masala, turmeric and salt. Mix until smooth. Pour into a resealable plastic bag, add chicken and turn to coat; place bag in shallow pan and let marinate in refrigerator for 4 to 6 hours.

When ready to bake, heat oven to 350 degrees. Transfer chicken and marinade into an 8-by-12-inch baking dish. Bake 45 minutes or until chicken is no longer pink. Serve chicken with sauce immediately. (Adapted from "The Spice Is Right," Monica Bhide; Callawind Publications, 2001.)

Per serving: 280 calories, 30 grams protein, 15 grams fat (49 percent calories from fat), 4.1 grams saturated fat, 5 grams carbohydrate, 164 milligrams cholesterol, 116 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for August 04, 2013

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Serve the family your own ROAST CHICKEN (5 to 7 pounds). Alongside, try these easy AU GRATIN POTATOES. Heat oven to 400 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Scrub and thinly slice 2 pounds red potatoes. Arrange half the potatoes in dish, drizzle with 1 tablespoon (of 2 tablespoons total) melted butter, and season to taste with coarse salt and pepper. Top with 1/4 cup (1/2 cup total) shredded Gruyere cheese; repeat layers. In small saucepan, bring 1 cup 2 percent milk to a simmer; pour over potatoes. Coat top of potatoes with cooking spray. Bake 35 to 40 minutes or until potatoes are tender.

Add SLICED TOMATOES and CRUSTY ROLLS to the meal. Buy or make a PEACH COBBLER for dessert.

Plan

Save enough chicken and cobbler for Monday.

Shopping List

large chicken to roast, cooking spray, red potatoes, butter, coarse salt, pepper, Gruyere cheese, 2 percent milk, tomatoes, crusty rolls, peach cobbler.

Monday: Budget

You'll receive rave reviews on economical RANCHO CHICKEN. Serve the flavorful casserole with a MIXED GREEN SALAD and extra TORTILLAS, if desired. Warm the leftover COBBLER for dessert.

Plan

Save enough Rancho Chicken and tortillas for Tuesday.

Shopping List

reduced-fat and reduced-sodium condensed cream of mushroom and cream of chicken soups, canned diced tomatoes with green chiles, red bell pepper, onion, chili powder, black pepper, corn tortillas, 50 percent reduced-fat sharp cheddar cheese, tomatoes, green onions, salad greens.

RANCHO CHICKEN

Prep time: 20 minutes

Cook time: about 50 minutes; standing time: 10 minutes

  • 1 (10 3/4-ounce) can reduced-fat and reduced-sodium condensed cream of mushroom soup
  • 1 (10 3/4-ounce) can reduced-fat and reduced-sodium condensed cream of chicken soup
  • 1 (10-ounce) can diced tomatoes with green chiles with liquid
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 1 1/2 teaspoons chili powder
  • 1/4 teaspoon black pepper
  • 12 (6- to 7-inch) corn tortillas, cut into bite-size strips
  • 1 1/2 cups leftover cooked chicken breast, chopped
  • 8 ounces shredded 50 percent reduced-fat sharp cheddar cheese, divided
  • Sliced tomatoes and sliced green onions for garnish

Heat oven to 350 degrees. Combine 2 soups, tomatoes with chiles and liquid, bell pepper, onion, chili powder and black pepper; mix well. Set aside. To assemble: Sprinkle about a third of the tortilla strips over bottom of a 9-by-13-inch baking dish. Layer half of the chicken over tortilla strips; continue with half the soup mixture, half the cheese and another third of tortilla strips. Layer with remaining chicken, soup mixture and tortilla strips. Bake, tightly covered with nonstick foil, 45 minutes or until bubbly around edges and center is hot. Increase heat to 400 degrees. Uncover; sprinkle with remaining cheese. Bake 4 to 5 minutes or until cheese is melted. Remove from oven. Top with sliced tomatoes and onions. Let stand 10 minutes before serving.

Per serving: 267 calories, 22 grams protein, 9 grams fat (28 percent calories from fat), 3.9 grams saturated fat, 28 grams carbohydrate, 51 milligrams cholesterol, 741 milligrams sodium, 4 grams fiber.

Tuesday: Heat and Eat

Sit back and relax, because dinner is ready as soon as you reheat the leftover RANCHO CHICKEN. Serve with a LETTUCE WEDGE and leftover TORTILLAS. Slice WATERMELON for dessert.

Plan

Save enough watermelon for Wednesday.

Shopping List

lettuce, watermelon.

Wednesday: Express

Try a fully cooked BEEF POT ROAST for an easy meal tonight. Serve with your own or refrigerated MASHED POTATOES and fresh ZUCCHINI. Add WHOLE-GRAIN ROLLS. Leftover WATERMELON is your dessert.

Shopping List

fully cooked beef pot roast, your own or refrigerated mashed potatoes, fresh zucchini, whole-grain rolls.

Thursday: Meatless

LENTIL SALAD makes a perfect no-meat dinner. Drizzle TOMATO WEDGES with balsamic vinaigrette and thinly sliced fresh basil to accompany the high-fiber entree. Add BREAD STICKS. For dessert, enjoy NECTARINES.

Shopping List

dried lentils, coarse salt, bay leaves, cucumbers, celery, red onion, orange juice, white wine vinegar, Dijon mustard, crumbled reduced-fat feta cheese, tomatoes, balsamic vinaigrette, fresh basil, bread sticks, nectarines.

LENTIL SALAD

Prep time: 15 minutes

Cook time: lentils, about 20 minutes; chilling time: 2 to 6 hours

  • 4 cups water
  • 2 cups dried lentils
  • 3/4 teaspoon coarse salt
  • 2 large bay leaves
  • 2 medium cucumbers, peeled, seeded and chopped
  • 1 cup celery, finely chopped
  • 1 medium red onion, finely chopped
  • 3/4 cup orange juice
  • 3 tablespoons white wine vinegar
  • 1 1/2 tablespoons Dijon mustard
  • 1/2 cup crumbled, reduced-fat feta cheese for garnish

Combine water, lentils, salt and bay leaves in a large saucepan. Bring to boil; cover, reduce heat to low, and simmer 20 minutes or until lentils are tender. Drain and discard bay leaves. Combine the lentils, cucumber, celery and onion in a medium bowl. Whisk together orange juice, vinegar and mustard in separate bowl. Add to lentil mixture. Cover and chill 2 to 6 hours. Garnish individual servings with feta cheese.

Per serving: 223 calories, 17 grams protein, 1 gram fat (5 percent calories from fat), 0.7 gram saturated fat, 39 grams carbohydrate, 3 milligrams cholesterol, 374 milligrams sodium, 8 grams fiber.

Friday: Kids

Lucky kids! CHICKEN AND BLACK BEAN "PIZZAS" are on the menu. Heat oven to 350 degrees. In medium bowl, combine 1/2 cup mild salsa, 1 (10- to 12-ounce) can drained chicken breast, 1 cup rinsed reduced-sodium canned black beans, 1/4 cup chopped cilantro and 1/4 teaspoon cumin; mix well. Spread on 5 or 6 halved whole-grain English muffins. Divide and top with 1 cup shredded 50 percent reduced-fat cheddar cheese. Bake 8 to 10 minutes or until hot. Garnish with reduced-fat sour cream and guacamole.

Serve with BABY CARROTS and RED BELL PEPPER STRIPS with ranch dressing for dipping. For dessert, fat-free CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING is a kid-friendly dessert.

Shopping List

mild salsa, canned chicken breast, canned reduced-sodium black beans, cilantro, cumin, whole-grain English muffins, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, guacamole, baby carrots, red bell pepper, ranch dressing, fat-free chocolate ice cream, marshmallow topping.

Saturday: Easy Entertaining

Start your entertaining evening with GAZPACHO (your own or store-bought). Follow the refreshing cold soup with FILET MIGNON AU POIVRE. Press 2 tablespoons crushed black pepper into 6 (4-ounce) filet mignons. Cook steaks in a nonstick skillet over medium-high heat 4 minutes per side or until desired doneness. Remove from skillet; to same skillet add 1/2 cup lower-sodium beef broth, 1/3 cup balsamic vinegar and 3 tablespoons red currant jelly; cook 5 minutes on medium or until thickened. Pour over steaks.

Serve with FARRO SALAD. Add GREEN BEANS and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

ingredients for your own or store-bought gazpacho, black pepper, filet mignons, lower-sodium beef broth, balsamic vinegar, red currant jelly, coarse salt, farro, oil-cured pitted olives, red onion, carrot, celery, fennel, cucumber, plum tomatoes, capers, garlic, extra-virgin olive oil, red wine vinegar, flatleaf parsley, fresh basil, fresh mint, reduced-fat crumbled feta cheese, green beans, sourdough bread, fruit tarts.

FARRO SALAD

Prep time: about 20 minutes

Cook time: for the farro

  • 3 cups water
  • 1/2 teaspoon coarse salt, divided
  • 1 cup farro (see NOTE)
  • 1 cup oil-cured pitted olives
  • 1/2 cup red onion, diced
  • 1/2 cup carrot, diced
  • 1/2 cup celery, diced
  • 1/2 cup fennel, trimmed and diced
  • 1/2 cup cucumber, peeled, seeded and diced
  • 1 cup plum tomatoes, sliced
  • 2 tablespoons rinsed capers
  • 2 teaspoons minced garlic
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup red wine vinegar
  • 2 tablespoons flatleaf parsley
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons fresh mint
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup reduced-fat crumbled feta cheese
  • Combine water, 1/4 teaspoon salt and farro in a 2-quart saucepan; bring to boil; reduce heat to low and simmer 20 minutes. Strain farro and return to the warm saucepan. Cover and let stand 10 minutes to finish cooking. In a large bowl, combine the farro with the olives, onion, carrot, celery, fennel, cucumber, tomatoes, capers and garlic. Add the oil, vinegar, parsley, basil, mint and pepper. Season with the remaining salt. Garnish with feta. (Adapted from "Mediterranean Cooking," by Lynne Gigliotti and the Culinary Institute of America, Houghton Mifflin Harcourt, 2013.)

NOTE: Farro is an ancient form of wheat. Substitute quinoa or brown rice for the farro, if desired.

Per serving: 177 calories, 4 grams protein, 10 grams fat (50 percent calories from fat), 1.5 grams saturated fat, 18 grams carbohydrate, 1 milligram cholesterol, 441 milligrams sodium, 2 grams fiber.

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