health

7 Day Menu Planner for January 05, 2014

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

Sunday: Family

Prepare your own FLANK STEAK for family day. Serve the thinly sliced beef with SPICY CHEESE RICE BAKE. Steam FRESH BROCCOLI SPEARS and offer SOURDOUGH BREAD on the side. For dessert, fat-free STRAWBERRY ICE CREAM is good.

Plan

Save enough beef and the casserole for Monday; save enough ice cream for Thursday.

Shopping List

flank steak, long-grain rice, fat-free chicken broth, cooking spray, canned Mexican-style stewed tomatoes, reduced-fat sour cream, 50 percent reduced-fat cheddar cheese, pickled jalapeno peppers, fresh cilantro, fresh broccoli, sourdough bread, fat-free strawberry ice cream.

SPICY CHEESE RICE BAKE

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: 30 to 35 minutes, plus rice

  • 1 1/3 cups long-grain rice
  • 2 2/3 cups fat-free chicken broth
  • 1 (14 1/2-ounce) can Mexican-style stewed tomatoes with juice
  • 3/4 cup reduced-fat sour cream
  • 1 cup shredded 50 percent reduced-fat cheddar cheese (4 ounces)
  • 3 tablespoons pickled jalapeno peppers, chopped (see NOTE)
  • 2 tablespoons chopped fresh cilantro for garnish

Heat oven to 375 degrees. Cook rice, using the broth as liquid, according to rice package directions.

Meanwhile, coat a 7-by-11-inch baking dish with cooking spray. In a small bowl, combine tomatoes with juice and sour cream. Layer half the cooked rice, half the tomato mixture and half the cheese. Repeat layers. Bake 30 to 35 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with peppers and cilantro.

NOTE: For a milder dish, reduce the amount of peppers.

Per serving: 192 calories, 8 grams protein, 5 grams fat (24 percent calories from fat), 3.3 grams saturated fat, 30 grams carbohydrate, 19 milligrams cholesterol, 624 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

These BEEF ROLLS-UPS are easy. Cut the leftover beef in strips, heat and place on a warmed fat-free flour tortilla. Top with deli COLESLAW and roll. Serve the roll-ups with the leftover SPICY CHEESE RICE BAKE. PINEAPPLE CHUNKS are good for dessert.

Shopping List

fat-free flour tortillas, deli coleslaw, pineapple chunks.

Tuesday: Meatless

Friends and registered dietitians Lyssie Lakatos and Tammy Lakatos Shames' new book, "Nutrition Twins Veggie Cure," has some great vegetarian recipes. Try their FENNEL-STUFFED POTATOES for dinner tonight. GREEN BEANS add more color to the plate. Alongside, SPINACH SALAD WITH EGG WEDGES and WHOLE-GRAIN ROLLS round out the meal. How about instant CHOCOLATE PUDDING made with 1 percent milk with a dollop of light whipped cream for dessert?

Shopping List

baking potatoes, olive oil, fennel, onion, garlic, zucchini, pine nuts, basil, coarse salt, low-sodium vegetable broth, black pepper, shredded low-fat Swiss cheese, green beans, fresh spinach, eggs, whole-grain rolls, instant chocolate pudding, 1 percent milk, light whipped cream.

FENNEL-STUFFED POTATOES

Servings: Makes 4 servings

Prep time: 20 minutes

Cook time: 1 hour, 20 minutes

  • 2 large baking potatoes, about 1 1/2 pounds total
  • 1 tablespoon olive oil, plus additional for brushing potatoes
  • 1 1/2 cups fennel (1/2-inch dice)
  • 1/2 cup onion, chopped
  • 1 clove garlic, minced
  • 1/2 cup zucchini (1/4-inch dice)
  • 2 tablespoons chopped pine nuts
  • 1 tablespoon chopped fresh basil
  • Coarse salt to taste
  • 1/4 cup low-sodium vegetable broth
  • 2 teaspoons chopped fennel fronds (green part)
  • 1/4 teaspoon ground black pepper
  • 1/3 cup low-fat Swiss cheese, shredded and divided

Heat oven to 400 degrees. Scrub potatoes; pierce skin in several places. Bake them about 1 hour; cool.

Meanwhile, in a medium nonstick skillet, heat oil on medium-high. Add fennel, onion and garlic; cook 2 minutes, stirring, or until softened. Add the zucchini and cook, stirring, 1 minute longer. Stir in the chopped pine nuts and basil. Remove from heat; set aside.

When the potatoes are cool, cut in half lengthwise. Scoop out the potato pulp, leaving 1/4 inch of flesh in the potato skin. Brush the insides of the potato shells lightly with olive oil and season with salt, if desired; set aside. In a medium bowl, place 1 cup pulp. Add broth, fennel fronds and black pepper. Mash until almost smooth. Stir in reserved vegetables and all but 2 tablespoons cheese. Divide the filling mixture into the 4 prepared potato shells. Heat in the oven 20 more minutes or until heated through. Remove from oven and sprinkle tops of potatoes with remaining cheese. (Adapted from "Nutrition Twins Veggie Cure," Tammy Lakatos Shames and Lyssie Lakatos; Skirt! Books, 2014.)

Per serving: 237 calories, 8 grams protein, 8 grams fat (28 percent calories from fat), 1.4 grams saturated fat, 37 grams carbohydrate, 3 milligrams cholesterol, 53 milligrams sodium, 4 grams fiber.

Wednesday: Budget

LINGUINE WITH TOMATOES AND ARTICHOKES is a money stretcher. Serve it with a MIXED GREEN SALAD and GARLIC BREAD. PLUMS are dessert.

Shopping List

linguine, olive oil, garlic, canned Italian-style tomatoes, jarred marinated quartered artichokes, crumbled reduced-fat herb feta cheese, salad greens, garlic bread, plums.

LINGUINE WITH TOMATOES AND ARTICHOKES

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes, plus linguine

  • 8 ounces linguine
  • 1 teaspoon olive oil
  • 1 1/2 teaspoons minced garlic
  • 1 (14 1/2-ounce) can chopped Italian-style tomatoes, lightly drained
  • 1 (12-ounce) jar marinated quartered artichokes
  • 1/4 cup water
  • Crumbled reduced-fat herb feta cheese for garnish

Cook linguine according to package directions; drain. Meanwhile, heat oil in large nonstick skillet over medium. Add garlic; cook about 1 minute. Stir in tomatoes; cook 5 minutes, stirring occasionally. Drain artichokes; reserve 1/4 cup marinade. Add artichokes to tomato mixture; cook 2 minutes. Stir in water and reserved marinade. Reduce heat to low; cover and simmer 5 minutes or until mixture is hot and bubbly. Spoon linguine into a warmed serving bowl. Add tomato-artichoke mixture; toss to coat. Garnish with cheese. Serve immediately.

Per serving: 299 calories, 8 grams protein, 8 grams fat (22 percent calories from fat), 0.3 gram saturated fat, 53 grams carbohydrate, no cholesterol, 405 milligrams sodium, 5 grams fiber.

Thursday: Kids

The kids are usually in the mood for any PASTA AND SAUCE. Choose any fun pasta this time (such as wagon wheels) and top with any tomato-based sauce. Let them munch on CARROT STICKS on the side. Leftover ICE CREAM makes a good dessert.

Shopping List

any fun pasta, any tomato-based sauce, carrot sticks.

Friday: Express

Take it easy tonight and enjoy deli EGG SALAD on a bed of MIXED GREENS. Sprinkle with fresh chopped dill. Have TOMATO BASIL SOUP and BREAD STICKS on the side. For dessert, PEANUT BUTTER COOKIES add a sweet touch.

Shopping List

deli egg salad, mixed greens, fresh dill, tomato basil soup, bread sticks, peanut butter cookies.

Saturday: Easy Entertaining

Treat your guests to TUNA WITH PESTO. Heat 1 teaspoon olive oil in a large nonstick skillet over medium. Add 2 medium sliced green onions; cook 2 to 3 minutes or until softened. Stir in 1/2 cup pesto and 2 tablespoons fresh lemon juice. Top with 1 pound (3/4-inch thick) fresh tuna cut into 4 pieces. Heat skillet until hot; reduce heat to low. Cover and cook 5 to 7 minutes or until desired doneness.

Serve with ANGEL HAIR PASTA tossed with olive oil and freshly grated parmesan cheese. Add a BOSTON LETTUCE SALAD and CRUSTY ROLLS.

For dessert, BAKED PEARS will wow any guest. Heat oven to 350 degrees. Drain 1 (28-ounce) can pear halves on paper towels. Place pears, cut sides down, in a pie plate coated with cooking spray. Drizzle 1/4 cup caramel topping over pears. Bake 8 to 10 minutes or until warm. Spoon topping over pears in dish and sprinkle with cinnamon. Add a little fat-free VANILLA ICE CREAM to take it up a notch.

Shopping List

olive oil, green onions, pesto, lemon, fresh tuna, angel hair pasta, parmesan cheese, Boston lettuce, crusty rolls, canned pears, cooking spray, caramel topping, cinnamon, fat-free vanilla ice cream.

health

7 Day Menu Planner for December 29, 2013

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

Sunday: Family

For family day, serve CITRUS GINGER-GLAZED TURKEY TENDERLOINS. Heat 1 tablespoon canola oil in large nonstick skillet. Add 1 1/4 pounds turkey breast tenderloins and cook 5 minutes on medium or until brown on one side. Turn and stir in 1/4 cup orange marmalade, 1/2 teaspoon ground ginger and 1 teaspoon Worcestershire sauce; reduce heat to low. Cover and simmer 15 to 20 minutes or until sauce is thickened and juice of turkey is no longer pink; stir occasionally. Cut turkey into thin slices and serve with sauce.

Add RICE and GREEN BEANS along with DINNER ROLLS to your meal. Buy or make APPLE COBBLER for dessert.

Plan

Save enough apple cobbler for Monday.

Shopping List

turkey breast tenderloins, orange marmalade, ground ginger, Worcestershire sauce, rice, green beans, dinner rolls, apple cobbler.

Monday: Meatless

You'll never miss meat with POLENTA WITH RED PEPPERS on the menu. Serve the flavor-packed recipe with a SPINACH SALAD garnished with thinly sliced red onion and sliced hard-cooked eggs. Add WHOLE-GRAIN ROLLS. Warm the leftover COBBLER for dessert and top it with fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

red bell peppers, canned no-salt-added diced tomatoes, cooking spray, ready-to-slice polenta, fontina cheese, fresh basil, fresh spinach, red onion, eggs, whole-grain rolls, fat-free vanilla ice cream.

POLENTA WITH RED PEPPERS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes, plus 10 minutes cooking for peppers; 15 minutes standing time

  • 3 large red bell peppers
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid
  • 1 (16- or 18-ounce) tube ready-to-slice polenta, cut into 12 slices
  • 1 1/2 cups shredded fontina cheese (5 ounces)
  • Chopped fresh basil for garnish

Heat broiler. Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a resealable plastic bag and let stand 15 minutes. Peel peppers and cut into strips.

Meanwhile, heat oven to 350 degrees. Drain tomatoes; reserve juice. Heat a large nonstick skillet on medium-low; add tomatoes. Cook 1 minute. Gradually add tomato liquid; simmer 1 minute. Add pepper strips and cook 5 minutes; remove from heat.

Spread 1/4 cup of the sauce in a 9-by-13-inch baking dish coated with cooking spray. Arrange polenta slices over sauce; spread remaining pepper sauce over polenta slices. Sprinkle with cheese. Bake 25 minutes. Garnish with basil if desired. (Adapted from Cooking Light magazine.)

Per serving: 300 calories, 14 grams protein, 13 grams fat (40 percent calories from fat), 7.8 grams saturated fat, 29 grams carbohydrate, 47 milligrams cholesterol, 642 milligrams sodium, 4 grams fiber.

Tuesday: Express

Pick up some deli SOUP for an easy meal. Serve it with GRILLED CHEESE SANDWICHES. Add a packaged GREEN SALAD. For dessert, PEARS are perfect.

Shopping List

deli soup, bread and cheese for sandwiches, packaged green salad, pears.

Wednesday: Budget

Pile up the savings with this SEA SHELL CASSEROLE. Cook 12 ounces medium seashell pasta according to directions; drain and set aside. In a large nonstick skillet, cook 1 pound lean ground beef on medium with 1 tablespoon minced garlic and 1/2 teaspoon onion powder for 5 minutes or until no longer pink; drain well. Add 3 to 3 1/2 cups red pasta sauce and cook 4 minutes. Add cooked pasta and continue to cook 5 minutes or until heated through. Garnish with freshly grated parmesan cheese.

Serve with a MIXED GREEN SALAD and ITALIAN BREAD. For dessert, try SLICED PEACHES.

Plan

Save enough casserole for Friday.

Shopping List

medium sea shell pasta, lean ground beef, garlic, onion powder, red pasta sauce, parmesan cheese, salad greens, Italian bread, peaches.

Thursday: Kids

Let the kids pick their favorite PIZZA tonight. Serve it with CELERY STICKS AND DIP. Top leftover ICE CREAM with CHOCOLATE SAUCE.

Plan

Save enough chocolate sauce for Friday.

Shopping List

pizza, celery sticks, dip, chocolate sauce.

Friday: Heat and Eat

Heat the leftover SEA SHELL CASSEROLE for a quick meal. Add a ROMAINE SALAD and GARLIC BREAD on the side. Buy TAPIOCA PUDDING for dessert and drizzle it with leftover chocolate sauce.

Shopping List

romaine, garlic bread, tapioca pudding.

Saturday: Easy Entertaining

For your guests, prepare PORK CHOPS WITH DIJON SAUCE. Serve the chops with frozen O'BRIEN POTATOES, FRESH BROCCOLI SPEARS (drizzle fresh lemon juice over the broccoli), BIBB LETTUCE and BAGUETTES. For dessert, you will understand why Cathy Weichert of Mound, Minn., was a 2013 finalist in the Pillsbury Bake-Off with her ORANGE CARDAMOM BLUEBERRY CROSTATA.

Shopping List

bone-in center-cut pork chops, coarse salt, pepper, olive oil, fat-free chicken broth or dry white wine, honey, Dijon mustard, frozen O'Brien potatoes, fresh broccoli, lemons, bibb lettuce, baguettes, refrigerated pie crust, orange marmalade, flour, ground cardamom, blueberries, egg, coarse white sparkling sugar or regular sugar.

PORK CHOPS IN DIJON SAUCE

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 4 (6-ounce) bone-in center-cut pork chops (about 3/4-inch thick)
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 2 teaspoons olive oil
  • 1 1/2 cups fat-free chicken broth or dry white wine
  • 1/3 cup honey
  • 1/4 cup Dijon mustard

Sprinkle pork chops with salt and pepper. Heat oil in a large nonstick skillet over medium-high. Add pork chops; cook 3 minutes per side or until browned. Remove pork chops from skillet; cover to keep warm. To skillet, add broth or wine, honey and mustard; bring to boil and cook 3 minutes. Add reserved pork; reduce heat and simmer 12 minutes, turning after 6 minutes. Serve pork with sauce.

Per serving: 345 calories, 33 grams protein, 12 grams fat (32 percent calories from fat), 2.9 grams saturated fat, 26 grams carbohydrate, 100 milligrams cholesterol, 817 milligrams sodium, 1 gram fiber.

ORANGE CARDAMOM BLUEBERRY CROSTATA

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: 17 to 23 minutes; cooling time: at least 30 minutes

  • 1 refrigerated pie crust, softened as directed
  • 1/2 cup orange marmalade
  • 2 tablespoons flour
  • 1/4 teaspoon ground cardamom
  • 2 cups blueberries (fresh or frozen, thawed and drained)
  • 1 egg yolk
  • 2 tablespoons water
  • 1 tablespoon coarse white sparkling sugar (see NOTE) or regular white sugar
  • Heat oven to 425 degrees. Line a 15-by-10-inch rimmed baking pan with parchment paper. Unroll pie crust in pan. In medium bowl, mix marmalade, flour and cardamom. Carefully fold in berries. Spoon mixture over crust to within 2 inches of edge. Fold edge of crust over filling, pleating crust as necessary. In small bowl, beat egg yolk with 2 tablespoons water. Lightly brush crust edge with egg mixture; sprinkle with sugar. Bake 17 to 23 minutes or until crust in golden and filling is bubbly. Cool at least 30 minutes before serving. (Adapted from Pillsbury Bake-Off 100 Winning Recipes, 2013.)

NOTE: Sparkling sugar is a decoration used on cakes or cookies. It is large sugar crystals that can be colored.

Per serving: 199 calories, 2 grams protein, 8 grams fat (33 percent calories from fat), 3.2 grams saturated fat, 34 grams carbohydrate, 26 milligrams cholesterol, 151 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for December 22, 2013

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

Sunday: Family

Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally. Heat broiler; remove chops from bag; reserve marinade. Place chops on broiler rack coated with cooking spray and then in broiler pan. Broil 5 to 6 inches from heat for 9 minutes per side or to desired doneness, basting frequently with marinade; discard marinade.

Serve the chops with ROSEMARY AND GARLIC ROAST FINGERLING POTATOES. Heat oven to 350 degrees. In a large bowl, place 2 pounds unpeeled fingerling potatoes and 10 cloves peeled garlic. Season to taste with coarse salt and pepper. Drizzle with 1/4 cup olive oil; toss to coat. Transfer potatoes and garlic to a medium baking dish; roast 15 minutes or until potatoes are crusty on the outside and fork tender. Remove from oven, sprinkle with 2 sprigs minced fresh rosemary leaves and return to oven for 7 to 10 more minutes. (Adapted from "My Family Table," John Besh; Andrews McMeel Publishing, 2011.)

Add STEAMED GREEN BEANS and DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with fat-free STRAWBERRY ICE CREAM.

Plan

Save enough cake for Monday and enough ice cream for Wednesday.

Shopping List

lean lamb rib chops, unsweetened apple juice, light brown sugar, dry mustard, cooking spray, fingerling potatoes, garlic, coarse salt, pepper, olive oil, fresh rosemary, green beans, dinner rolls, angel food cake, fat-free strawberry ice cream.

Monday: Budget

TURKEY SAUSAGE CHOWDER is a good way to save a few bucks. Bring 6 cups 1 percent milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 medium cubed red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes.

Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 4 to 5 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Top the leftover CAKE with fresh PINEAPPLE.

Plan

Save enough chowder for Thursday.

Shopping List

1 percent milk, frozen mixed vegetables, red potatoes, onion, sweet Italian turkey sausage, romaine, whole-grain rolls, fresh pineapple.

Tuesday: Easy Entertaining/New Year's Eve

Invite friends to welcome the New Year and serve them MEDITERRANEAN STUFFED CHICKEN BREASTS. Serve the chicken with COUSCOUS tossed with fresh lemon juice, olive oil, chopped plum tomatoes and fresh chopped mint. Add a SPINACH AND SLICED FRESH MUSHROOM SALAD and BAGUETTES. For dessert, make or buy a CHOCOLATE LAYER CAKE. Enjoy a glass of champagne to welcome 2014!

Plan

Save enough cake for Thursday.

Shopping List

boneless, skinless chicken breasts, crumbled reduced-fat feta cheese, kalamata olives, capers, paprika, olive oil, couscous, lemons, plum tomatoes, fresh mint, spinach, mushrooms, baguettes, chocolate layer cake, champagne.

MEDITERRANEAN STUFFED CHICKEN BREASTS

Prep time: 15 minutes

Cook time: about 25 minutes

  • 4 (5- or 6-ounce) boneless, skinless chicken breasts
  • 1 (3- to 4-ounce) package crumbled reduced-fat feta cheese
  • 1/4 cup kalamata olives, chopped
  • 1 tablespoon capers
  • 1 teaspoon paprika
  • 1 tablespoon olive oil

Flatten chicken between pieces of plastic wrap to 1/4-inch thickness. Combine feta cheese, olives and capers; spread over chicken. Roll chicken breasts, starting at short side; secure with wooden picks. Sprinkle with paprika. Heat olive oil in a large nonstick skillet on medium-high. Brown chicken on all sides; cover, reduce heat to low, and cook 20 minutes or until chicken is no longer pink, turning once or twice.

Per serving: 257 calories, 34 grams protein, 12 grams fat (42 percent calories from fat), 3.1 grams saturated fat, 2 grams carbohydrate, 98 milligrams cholesterol, 659 milligrams sodium, no fiber.

Wednesday: Meatless/New Year's Day

To guarantee good luck in the New Year, make this AVOCADO AND BLACK-EYED PEA FRITTATA. Serve with MIXED GREENS and CORNBREAD (from a mix). For dessert, scoop the leftover ICE CREAM.

Shopping List

onion, canola oil, avocado, canned black-eyed peas, eggs, reduced-fat sour cream, coarse salt, pepper, cumin, 50 percent reduced-fat sharp cheddar cheese, plum tomatoes, salad greens, cornbread mix.

AVOCADO AND BLACK-EYED PEA FRITTATA

Prep time: 15 minutes

Cook time: about 30 minutes; standing time: 5 minutes

  • 1 medium onion, chopped
  • 1 tablespoon canola oil
  • 1 large avocado, peeled and chopped
  • 1 (15-ounce) can black-eyed peas, rinsed and drained
  • 8 whole eggs
  • 4 egg whites
  • 1/2 cup reduced-fat sour cream
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cumin
  • 3/4 cup shredded 50 percent reduced-fat sharp cheddar cheese
  • Sliced avocado, plum tomato slices and reduced-fat sour cream for garnish

Heat oven to 350 degrees. In a large oven-safe skillet, cook onion in canola oil on medium-high heat 3 or 4 minutes or until softened. Remove from heat; sprinkle onions evenly with chopped avocado and black-eyed peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet. Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve. Garnish as desired.

Per serving: 306 calories, 20 grams protein, 19 grams fat (55 percent calories from fat), 6.2 grams saturated fat, 16 grams carbohydrate, 266 milligrams cholesterol, 555 milligrams sodium, 3 grams fiber.

Thursday: Heat and Eat

Take it easy and warm the leftover CHOWDER for tonight. Add a LETTUCE AND TOMATO SALAD and CRACKERS on the side. Leftover CHOCOLATE CAKE is dessert.

Shopping List

lettuce, tomatoes, crackers.

Friday: Express

You deserve another night off, so pick up COLD CUTS from the deli for sandwiches. Add WHOLE-GRAIN BREAD. While you're there, buy some CARROT SALAD and BAKED BEANS. To prepare the sandwiches, make sure you have LETTUCE, TOMATOES, low-fat MAYONNAISE, SPICY MUSTARD and PICKLES on hand. If you want dessert, make instant VANILLA PUDDING with 1 percent milk.

Shopping List

deli cold cuts, whole-grain bread, deli carrot salad, deli baked beans, lettuce, tomatoes, low-fat mayonnaise, spicy mustard, pickles, instant vanilla pudding, 1 percent milk.

Saturday: Easy Entertaining

Serve your guests SHRIMP SCAMPI tonight with ANGEL HAIR PASTA. Add fresh steamed SNOW PEAS and GARLIC BREAD to your menu. For dessert, CHERRY COBBLER with light whipped cream seals the deal.

Shopping List

unpeeled large shrimp, butter, red bell pepper, garlic, white wine or fat-free chicken broth, fresh parsley, lemon, coarse salt, black pepper, paprika, angel hair pasta, fresh snow peas, garlic bread, cherry cobbler, light whipped cream.

SHRIMP SCAMPI

Prep time: 15 minutes

Cook time: about 10 minutes, plus pasta

  • 1 pound large shrimp, unpeeled
  • 1 1/2 teaspoons butter
  • 1/2 cup red bell pepper, chopped
  • 4 cloves garlic, crushed
  • 1/4 cup dry white wine or fat-free chicken broth
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon black pepper
  • Paprika for garnish
  • 8 ounces angel hair pasta

Peel shrimp, leaving tails intact. Starting at tail end, "butterfly" underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 gratin dishes, arranging shrimp cut-side up. Heat broiler.

In a medium skillet, melt butter on medium. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper. Spoon over shrimp; sprinkle with paprika. Place gratin dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink.

Cook angel hair according to directions; drain. Serve shrimp over pasta.

Per serving: 311 calories, 21 grams protein, 3 grams fat (10 percent calories from fat), 1.2 grams saturated fat, 46 grams carbohydrate, 129 milligrams cholesterol, 361 milligrams sodium, 2 grams fiber.

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