health

7 Day Menu Planner for September 29, 2013

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

Sunday: Family

Think tropical as the family enjoys ROASTED PORK TENDERLOIN WITH MANGO RELISH. Alongside, serve BROWN RICE tossed with toasted cashews. Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a COCONUT CAKE for dessert.

Tip

Think tropical as the family enjoys ROASTED PORK TENDERLOIN WITH MANGO RELISH. Alongside, serve BROWN RICE tossed with toasted cashews. Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a COCONUT CAKE for dessert.

Plan

Save the non-marinated pork tenderloin and the cake for Monday. If time permits, make Monday's soup today. Cook enough brown rice, and label and freeze for Wednesday.

Shopping List

oranges, molasses, fresh ginger, coriander, pork tenderloins, mango, fresh mint, dried cranberries, rice vinegar, crushed red pepper, brown rice, cashews, fresh asparagus, sourdough bread, coconut cake.

ROASTED PORK TENDERLOIN WITH MANGO RELISH

Prep time: less than 20 minutes; marinating time: 4 to 24 hours

Cook time: less than 25 minutes; standing time: 5 minutes

  • 3 tablespoons fresh orange juice
  • 1 tablespoon molasses
  • 1 1/2 teaspoons grated fresh ginger
  • 1/2 teaspoon coriander
  • 2 (3/4- to 1-pound) well-trimmed pork tenderloins
  • 1/2 mango, peeled and diced
  • 1 tablespoon chopped fresh mint
  • 1 tablespoon dried cranberries
  • 1 1/2 teaspoons rice vinegar
  • 1/8 teaspoon crushed red pepper

In a large resealable plastic bag, combine juice, molasses, ginger and coriander; mix well. Add 1 pork tenderloin; seal and refrigerate 4 to 24 hours. Wrap and refrigerate second tenderloin with no marinade. Heat oven to 425 degrees. Remove pork from marinade; discard marinade and place marinated pork tenderloin along with unmarinated pork tenderloin on rack in shallow roasting pan. Roast 20 to 22 minutes or until internal temperature reaches 145 degrees. Remove from oven; tent with foil and let stand 5 minutes. Slice marinated tenderloin; wrap and refrigerate second tenderloin for Monday.

Meanwhile, in a small bowl, combine mango, mint, cranberries, vinegar and red pepper. Serve relish with marinated tenderloin.

Per serving: 120 calories, 16 grams protein, 2 grams fat (18 percent calories from fat), 0.8 gram saturated fat, 8 grams carbohydrate, 45 milligrams cholesterol, 36 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make SPLIT-PEA SOUP WITH PORK for an easy meal. In a Dutch oven, combine 12 cups water and 1 (16-ounce) package split peas (picked over and rinsed), 3 chicken bouillon cubes and 2 cups chopped onion; bring to boil on medium-high. Reduce heat to low and simmer, uncovered, 2 hours; stir occasionally. Add 1 1/2 cups thinly sliced fresh carrots; simmer 20 minutes or until carrots are almost tender. Stir in 2 cups diced cooked pork and simmer 10 more minutes.

Ladle into bowls and garnish with fat-free croutons and reduced-fat sour cream. Add a SPINACH SALAD and CRUSTY BREAD. Leftover CAKE is your dessert.

Shopping List

packaged split peas, chicken bouillon cubes, onions, fresh carrots, fat-free croutons, reduced-fat sour cream, fresh spinach, crusty bread.

Tuesday: Meatless

COUSCOUS WITH ROASTED VEGETABLES makes a fine no-meat dinner. Add a MIXED GREENS SALAD and PITA BREAD. For dessert, make instant BUTTERSCOTCH PUDDING with skim milk, topped with light whipped cream.

Plan

Thaw rice for Wednesday.

Shopping List

couscous, red and orange bell peppers, yellow and zucchini squashes, coarse salt, black pepper, garlic, Italian seasoning, olive oil, balsamic vinegar, reduced-fat or regular crumbled feta cheese (basil- and tomato-flavored if available), salad greens, pita bread, instant butterscotch pudding, skim milk, light whipped cream.

COUSCOUS WITH ROASTED VEGETABLES

Prep time: less than 15 minutes

Cook time: 12 to 14 minutes, plus couscous

  • 1 cup couscous
  • 1 large red bell pepper, cut into 1/2-inch strips
  • 1 large orange bell pepper, cut into 1/2-inch strips
  • 1 medium yellow squash, cut into 1/4-inch diagonal slices
  • 1 medium zucchini squash, cut into 1/4-inch diagonal slices
  • 1 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 3/4 teaspoon minced garlic
  • 3/4 teaspoon Italian seasoning
  • 2 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 4 ounces reduced-fat or regular crumbled feta cheese (basil- and tomato-flavored if available)

Heat oven to 425 degrees. Prepare couscous according to package directions; set aside. In a large bowl, mix together peppers and squash. Separately, mix together salt, black pepper, garlic, Italian seasoning, olive oil and vinegar. Pour over vegetables and toss to coat. Spread vegetables evenly over large baking sheet covered with foil, reserving marinade. Roast 12 to 14 minutes or until vegetables are softened. Cool vegetables; toss with reserved marinade, couscous and cheese.

Per serving: 326 calories, 13 grams protein, 11 grams fat (29 percent calories from fat), 3.1 grams saturated fat, 45 grams carbohydrate, 10 milligrams cholesterol, 870 milligrams sodium, 5 grams fiber.

Wednesday: Budget

Saving money is easy with economical ACROSS THE BORDER CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound boneless, skinless chicken thighs, cut into strips, and cook 5 minutes, stirring often. Stir in 1 (8-ounce) can no-salt-added tomato sauce, 1 (14.5-ounce) can no-salt-added rinsed corn, 1 (4-ounce) can chopped green chiles, 1 1/2 teaspoons chili powder and 1 teaspoon onion powder. Bring to a boil; reduce heat to medium-low and cook 10 minutes, stirring occasionally. Serve it over the leftover RICE.

Add a ROMAINE SALAD and make CORNBREAD from a mix. A bowl of PEACHES sounds good for dessert.

Shopping List

canola oil, boneless, skinless chicken thighs, canned no-salt-added tomato sauce, canned no-salt-added corn, canned chopped green chiles, chili powder, onion powder, romaine, cornbread mix, peaches.

Thursday: Kids

Expect the kids to love helping you make TACO MONSTER MOUTHS. Serve them with CARROT STICKS. For dessert, halved KIWIFRUIT, scooped with a spoon, is fun.

Shopping List

pimento-stuffed green olives, American cheese, taco shells, 95 percent lean ground beef, less-sodium taco seasoning mix, tomatoes, lettuce, carrot sticks, kiwifruit.

TACO MONSTER MOUTHS

Prep time: 15 minutes

Cook time: about 15 minutes

  • 12 large pimento-stuffed green olives
  • 3 slices American cheese
  • 6 taco shells (that stand on their own) from 4.7-ounce box
  • 1 pound 95 percent lean ground beef
  • 2 tablespoons less-sodium taco seasoning mix
  • 1/3 cup water
  • 2 plum tomatoes, cut lengthwise into 3 pieces (remove pulp)
  • Shredded lettuce

Cut slit into 1 side of each olive. Cut each of the cheese slices in half vertically in a zigzag line to look like teeth. Heat oven to 350 degrees. Arrange taco shells on ungreased cookie sheet. Bake 5 to 7 minutes or until hot.

Meanwhile, in a large nonstick skillet, cook beef on medium high 5 to 7 minutes, stirring frequently, until no longer pink; drain. Stir in taco seasoning mix and water. Reduce heat to medium; cook 5 minutes or until water has evaporated. To assemble, add lettuce to taco shells to look like hair that's sticking out. Divide beef and fill shells. Place each taco on its side on serving plate; insert 1 tomato slice into meat filling to look like the tongue. Place 1 cheese slice with zigzag edge toward meat along top side of taco between the shell and filling for teeth. Press 2 olives onto shell to look like eyes on top. (Adapted from "Betty Crocker's Halloween Cookbook," the editors of Betty Crocker; Houghton Mifflin Harcourt, 2012.)

Per serving: 236 calories, 20 grams protein, 12 grams fat (47 percent calories from fat), 4.8 grams saturated fat, 11 grams carbohydrate, 51 milligrams cholesterol, 838 milligrams sodium, 1 gram fiber.

Friday: Express

Who can resist GRILLED BURGERS (turkey or lean beef on whole-grain buns) with any and all of the trimmings of lettuce, tomato, low-fat mayonnaise, mustard, ketchup, onions and pickles? Accompany the all-American favorite with deli BROCCOLI SALAD and BAKED CHIPS. Scoop RASPBERRY SORBET for dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

meat for burgers (ground turkey or lean beef), whole-grain buns, lettuce, tomato, low-fat mayonnaise, mustard, ketchup, onions, pickles, deli broccoli salad, baked chips, raspberry sorbet.

Saturday: Easy Entertaining

Serve your guests DIJON CHICKEN. Heat oven to 375 degrees. Combine 1/2 cup dry bread crumbs, 2 tablespoons freshly grated parmesan cheese, 1/2 teaspoon dried thyme and 1/4 teaspoon pepper; mix well and set aside. Brush 3 tablespoons creamy mustard-mayonnaise blend (such as Dijonnaise) on 4 (5- to 6-ounce) boneless chicken breasts. Coat in bread crumbs; shake off excess. Arrange on a rack coated with cooking spray and place rack in shallow baking dish. Bake 45 minutes or until no longer pink.

Serve with your own or packaged RICE PILAF. Squeeze fresh lemon juice over fresh GREEN BEANS. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, serve leftover SORBET in stemmed glasses and add BUTTER COOKIES.

Shopping List

dry bread crumbs, parmesan cheese, dried thyme, pepper, creamy mustard-mayonnaise blend (such as Dijonnaise), boneless chicken breasts, cooking spray, rice pilaf, lemon, fresh green beans, bibb lettuce, whole-grain rolls, butter cookies.

health

7 Day Menu Planner for September 22, 2013

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

Sunday: Family

Take it easy with a packaged POT ROAST (fully cooked roast with gravy). Serve it with MASHED POTATOES and mix in some fresh snipped chives. Alongside, add ROASTED RATATOUILLE and CRUSTY ROLLS. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough roast, gravy, potatoes and pie for Monday.

Shopping List

packaged, fully cooked roast beef with gravy, potatoes to mash, fresh chives, fresh vegetables cut into chunks (such as eggplant, zucchini, red bell peppers and tomatoes), extra-virgin olive oil, coarse salt, black pepper, fresh rosemary, fresh thyme, garlic, balsamic vinegar, crusty rolls, Boston cream pie.

ROASTED RATATOUILLE

Prep time: 15 minutes

Cook time: about 50 minutes

  • 8 to 9 cups fresh vegetables cut into chunks (such as eggplant, zucchini, red bell peppers and tomatoes)
  • 1/4 cup extra-virgin olive oil
  • Coarse salt and freshly ground black pepper
  • 2 or 3 sprigs fresh rosemary
  • 5 or 6 sprigs fresh thyme
  • 2 or 3 cloves garlic, chopped
  • 1 teaspoon balsamic vinegar

Heat oven to 375 degrees. Toss vegetables with oil and season with salt and pepper. Spread vegetables, rosemary and thyme in a single layer in large ovenproof baking dish; roast 25 minutes. Sprinkle garlic over vegetables; mix in and continue roasting 15 to 20 minutes or until vegetables are soft and collapsed and browning around edges. Transfer to serving bowl. Cover; let vegetables steam 4 minutes. Fold in vinegar. Serve warm or at room temperature. (Adapted from "Fresh Food Nation," Martha Holmberg; The Taunton Press, 2013.)

Per serving: 173 calories, 2 grams protein, 14 grams fat (70 percent calories from fat), 2 grams saturated fat, 11 grams carbohydrate, no cholesterol, 13 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Make OPEN-FACE HOT ROAST BEEF SANDWICHES for dinner. Place the heated sliced beef on dense white bread and spoon hot gravy over it all. Heat the leftover POTATOES to accompany the easy meal. Add a LETTUCE WEDGE for some crunch. Slice the leftover PIE for dessert.

Shopping List

dense white bread, lettuce.

Tuesday: Express

Dinner will be on the table in no time with any refrigerated PASTA TORTELLINI. Spoon MARINARA SAUCE over the pasta and garnish with freshly grated parmesan cheese. Serve with a packaged MIXED GREENS SALAD and GARLIC BREAD. Fresh PINEAPPLE CHUNKS work for dessert.

Shopping List

any refrigerated pasta tortellini, marinara sauce, parmesan cheese, packaged mixed greens, garlic bread, fresh pineapple.

Wednesday: Meatless

You'll want PORTOBELLO MUSHROOM STEW in your permanent collection of favorites. Serve the flavor-loaded stew over no-yolk NOODLES. Add a ROMAINE SALAD and TOASTED CHEESE ITALIAN BREAD (place any shredded cheese on sliced Italian bread; broil until cheese melts). Instant BUTTERSCOTCH PUDDING, made with skim milk, is dessert.

Shopping List

cooking spray, onion, dried or fresh rosemary, olive oil, portobello mushrooms, whole white mushrooms, canned no-salt-added diced tomatoes, no-salt-added tomato paste, garlic, dry sherry or white wine vinegar, coarse salt, pepper, crushed red pepper, no-yolk noodles, romaine, any shredded cheese, Italian bread, instant butterscotch pudding, skim milk.

PORTOBELLO MUSHROOM STEW

Prep time: 20 minutes

Cook time: less than 40 minutes

  • 1 large onion, chopped
  • 1 teaspoon dried or 1 tablespoon chopped fresh rosemary
  • 2 tablespoons olive oil, divided
  • 2 (6-ounce) packages portobello mushrooms (stems removed), sliced 1/2-inch thick
  • 1 pound whole white mushrooms (stems removed), cut into 1/4-inch slices
  • 1 (14 1/2-ounce) can undrained no-salt-added diced tomatoes
  • 3 tablespoons no-salt-added tomato paste
  • 2 cloves garlic, minced
  • 1 cup water
  • 1 tablespoon dry sherry or white wine vinegar
  • 1/2 teaspoon coarse salt to taste
  • 1/2 teaspoon pepper to taste
  • 1/4 teaspoon crushed red pepper

Heat a large nonstick skillet coated with cooking spray on medium. Add onion and rosemary; cook 12 minutes or until onion is lightly browned. Remove to a medium bowl. Return skillet to stove and add 1 tablespoon olive oil and heat over medium until hot. Add portobello mushrooms and cook 7 minutes or until browned. Add portobellos to onion mixture. Repeat cooking procedure with white mushrooms and remaining 1 tablespoon oil. Return onion mixture and mushrooms to skillet, along with the tomatoes, tomato paste, garlic, water and sherry; mix well. Bring to a boil; reduce heat to low and simmer 15 minutes. Season with the salt and pepper to taste and add the crushed red pepper.

Per serving: 163 calories, 7 grams protein, 8 grams fat (38 percent calories from fat), 1.1 grams saturated fat, 20 grams carbohydrate, no cholesterol, 277 milligrams sodium, 5 grams fiber.

Thursday: Kids

The kids will have their hands and faces washed early for SPAGHETTI PIE. Serve with BUGS ON A LOG (celery sticks stuffed with cream cheese and topped with raisins) and SOFT ROLLS. APRICOTS are for dessert.

Shopping List

spaghetti, cooking spray, lean ground beef, ground turkey breast, coarse salt, pepper, no-salt-added tomato sauce, reduced-fat sour cream, green onions, reduced-fat cream cheese, 50 percent reduced-fat shredded sharp cheddar cheese, celery sticks, raisins, soft rolls, apricots.

SPAGHETTI PIE

Prep time: 15 minutes

Cook time: about 60 minutes, plus spaghetti

  • 8 ounces spaghetti
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1/4 teaspoon coarse salt to taste
  • 1/4 teaspoon pepper to taste
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1 1/2 cups reduced-fat sour cream
  • 1/2 cup green onions, chopped
  • 1/4 cup reduced-fat cream cheese
  • 1 cup 50 percent reduced-fat shredded sharp cheddar cheese

Heat oven to 350 degrees. Cook spaghetti according to directions; drain and place in a 2-quart casserole dish coated with cooking spray.

Meanwhile, cook beef and turkey in a large nonstick skillet on medium heat 6 minutes or until no longer pink; drain and return to skillet. Stir in salt, pepper and tomato sauce. Bring to boil, reduce heat and simmer 20 minutes. Combine sour cream, green onions and cream cheese in a small bowl. Spread over cooked spaghetti. Top with meat mixture. Sprinkle with cheddar cheese. Cover and bake 25 minutes. Uncover and bake 5 more minutes or until cheese is bubbly.

Per serving: 316 calories, 24 grams protein, 12 grams fat (33 percent calories from fat), 6.7 grams saturated fat, 29 grams carbohydrate, 69 milligrams cholesterol, 249 milligrams sodium, 2 grams fiber.

Friday: Budget

Saving money is even better when the result is as good as TEX-MEX CHICKEN. In a Dutch oven on medium, combine 2 cups cooked chicken or 1 (12-ounce) can chicken breast, 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 (11-ounce) can drained Mexicorn, 2 cups salsa and 1 (14-ounce) can fat-free chicken broth. Heat through and ladle into bowls; garnish with a lime wedge. Serve with a SLICED AVOCADO SALAD and BAKED TORTILLA CHIPS. Nibble on SUGAR COOKIES for dessert.

Shopping List

cooked chicken or canned chicken breast, canned reduced-sodium pinto beans, canned Mexicorn, salsa, fat-free chicken broth, limes, avocado, lettuce (for salad), baked tortilla chips, sugar cookies.

Saturday: Easy Entertaining

Serve your own GRILLED SHRIMP to your guests with HERBED POLENTA on the side. Bring 3 cups fat-free chicken broth and 1 tablespoon olive oil to a boil over medium-high heat. Gradually whisk in 1 cup yellow cornmeal, stirring constantly. Reduce heat to low and simmer, whisking often, 10 minutes or until polenta is thick. Remove from heat and stir in 2 tablespoons freshly grated parmesan cheese and 1 tablespoon each finely chopped fresh flatleaf parsley and fresh basil. Serve immediately.

Add a SPINACH SALAD and BAGUETTES. For dessert, make a RAINBOW PARFAIT by layering orange, lime and raspberry sherbets.

Shopping List

shrimp to grill, fat-free chicken broth, olive oil, yellow cornmeal, parmesan cheese, flatleaf parsley, fresh basil, fresh spinach, baguettes, orange, lime and raspberry sherbets.

health

7 Day Menu Planner for September 15, 2013

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

Sunday: Family

Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN. In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or fat-free chicken broth, 2 teaspoons each garlic powder and chopped fresh cilantro, 1/2 teaspoon each cayenne pepper, cumin and coarse salt; mix well. Add 8 (5- to 6-ounce) boneless, skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.

Serve with one of our favorites, DILLY POTATO SALAD. Add SLICED TOMATOES drizzled with olive oil and topped with fresh basil leaves, and CRUSTY ROLLS. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.

Plan

Save enough chicken, potato salad and cake for Monday.

Shopping List

limes, canola oil, tequila or fat-free chicken broth, garlic powder, fresh cilantro, cayenne pepper, cumin, coarse salt, boneless, skinless chicken breasts, red potatoes, zucchini, canned sliced black olives, celery, red onion, fresh dill, white wine vinegar, less-sodium seasoned salt, dry mustard, tomatoes, olive oil, fresh basil, crusty rolls, pound cake, fresh peaches.

DILLY POTATO SALAD

Prep time: 20 minutes

Cook time: less than 10 minutes

  • 2 pounds red potatoes, cut into bite-size pieces
  • 1/2 pound zucchini, diced
  • 1 (2.2-ounce) can sliced black olives, drained
  • 1/2 cup celery, thinly sliced
  • 1/2 cup red onion, chopped
  • 2 tablespoons chopped fresh dill
  • 3 tablespoons canola oil
  • 2 tablespoons white wine vinegar
  • 2 teaspoons less-sodium seasoned salt
  • 2 teaspoons dry mustard

Boil potatoes in enough water to cover for 5 to 6 minutes. Add zucchini; boil 1 minute and drain. In a large bowl, combine potatoes and zucchini with olives, celery and onion; sprinkle with dill. In small bowl, combine oil, vinegar, seasoned salt and dry mustard; mix well. Pour over vegetables and toss to coat.

Per serving: 120 calories, 2 grams protein, 5 grams fat (38 percent calories from fat), 0.5 gram saturated fat, 17 grams carbohydrate, no cholesterol, 260 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take it easy and enjoy Sunday's CHICKEN and POTATO SALAD leftovers. Add some deli COLESLAW on the side, along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with fat-free CHOCOLATE ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

deli coleslaw, whole-grain rolls, fat-free chocolate ice cream.

Tuesday: Budget

Slow cookers, simplicity and budgets go together, and ITALIAN BEEF STEW is all of the above. In a 4-quart or larger slow cooker, layer 2 pounds well-trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from a jar) over all. Cover and cook on low 8 to 9 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and pepper to taste.

Serve over FETTUCCINE, along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are dessert.

Shopping List

beef cubes for stew, onions, red bell pepper, jarred spaghetti sauce, yellow summer squash, coarse salt, pepper, fettuccine, salad greens, garlic bread, pears.

Wednesday: Kids

The kids will laugh when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight. Combine 1 tablespoon Dijon mustard, 1 cup salsa and 1/2 medium chopped yellow bell pepper; mix well. Spoon over grilled Applegate (or another brand; see TIP) HOT DOGS in whole-grain hot dog buns. Add OVEN FRIES (frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1 percent milk for dessert. They can also slice bananas and stir them into the pudding.

Tip

The kids will laugh when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight. Combine 1 tablespoon Dijon mustard, 1 cup salsa and 1/2 medium chopped yellow bell pepper; mix well. Spoon over grilled Applegate (or another brand; see TIP) HOT DOGS in whole-grain hot dog buns. Add OVEN FRIES (frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1 percent milk for dessert. They can also slice bananas and stir them into the pudding.

Shopping List

Dijon mustard, salsa, yellow bell pepper, Applegate (or another brand) lower-fat, lower-sodium hot dogs, whole-grain hot dog buns, frozen oven fries, raw baby carrots, ranch dressing dip, instant banana pudding, 1 percent milk, bananas.

Thursday: Meatless

You won't miss meat when you serve GREEN BEAN, RED RICE AND ALMOND SALAD. Serve with DEVILED EGGS and BAGUETTES. Leftover fat-free CHOCOLATE ICE CREAM is dessert.

Shopping List

haricots verts or French green beans, unsweetened almond butter, extra-virgin olive oil, orange, cider vinegar, coarse salt, red or brown rice, whole almonds, flatleaf parsley, freshly ground black pepper, deviled eggs, baguettes.

GREEN BEAN, RED RICE AND ALMOND SALAD

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 pounds haricots verts or French green beans
  • 3 tablespoons unsweetened almond butter
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh orange juice
  • 1 tablespoon cider vinegar
  • 1 1/2 teaspoons coarse salt
  • 3 cups cooked red or brown rice (1 cup uncooked)
  • 2/3 cup whole almonds, toasted and coarsely chopped
  • 1 cup flatleaf parsley
  • Freshly ground black pepper

Steam green beans 7 to 8 minutes until just cooked through (but not limp); cool. In a large serving bowl, whisk together the almond butter, olive oil, orange juice, cider vinegar and salt. Add beans and turn gently to coat. Stir in rice. Just before serving, add chopped almonds and parsley; sprinkle with pepper and toss to combine.

(Adapted from "The French Market Cookbook," Clotilde Dusoulier, Clarkson Potter, 2013.)

Per serving: 543 calories, 16 grams protein, 30 grams fat (46 percent calories from fat), 2.8 grams saturated fat, 62 grams carbohydrate, no cholesterol, 785 milligrams sodium, 13 grams fiber.

Friday: Express

Try Zatarain's JAMBALAYA (or another brand and flavor) for a quick packaged meal tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!

Plan

Save enough bread pudding for Saturday.

Shopping List

Zatarain's packaged jambalaya (or another brand and flavor), romaine, bakery bread pudding.

Saturday: Easy Entertaining

Serve your lucky friends CHILI-CUMIN PORK TENDERLOIN and wait for the compliments. Accompany the spicy pork with BLACK BEAN SALAD. In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup mild to spicy salsa, 2 tablespoons chopped fresh cilantro and 1/2 squeezed lime; mix well. Let stand 30 minutes to 1 hour at room temperature.

Warm the leftover BREAD PUDDING and top with BOURBON SAUCE. In a small bowl, microwave 1/2 stick (1/4 cup) unsalted butter on high 45 seconds (covered) or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50 percent power) 1 to 2 minutes, stirring several times. (For a smooth sauce, process in a blender or food processor a few seconds.) (Adapted from "The Microwave Cook's Complete Companion," Rosemary Dunn Stancil and Lorela Nichols Wilkins; Fawcett, 1990.)

Shopping List

chili powder, cumin, garlic powder, dried oregano, freshly ground black pepper, cinnamon, coarse salt, cayenne pepper, pork tenderloins, canned reduced-sodium black beans, green onions, mild to spicy salsa, fresh cilantro, lime, unsalted butter, powdered sugar, egg, bourbon or pure vanilla extract.

CHILI-CUMIN PORK TENDERLOIN

Prep time: less than 10 minutes

Cook time: 18 to 22 minutes; standing time: 5 minutes

  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cayenne pepper
  • 1 3/4 to 2 pounds pork tenderloins

Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Turn oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until temperature is 145 degrees. If necessary, roast 2 more minutes or until desired temperature is reached.

Per serving: 110 calories, 19 grams protein, 3 grams fat (23 percent calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 52 milligrams cholesterol, 118 milligrams sodium, 1 gram fiber.

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