health

7 Day Menu Planner for January 26, 2014

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

Sunday: Family

Start the Super Bowl festivities with corn chips (such as The Better Chip brand) and your GUACAMOLE and SALSA. TEXAS BARBECUE BEEF BRISKET will bring the family to the table in a hurry. Accompany the delicious beef with BAKED BEANS, deli COLESLAW and CORNBREAD (from a mix). Finish this fine meal with warm PEACH COBBLER and fat-free VANILLA ICE CREAM.

Plan

Save enough brisket, beans and coleslaw for Monday. Save enough cobbler for Tuesday and enough ice cream for Saturday.

Shopping List

corn chips (such as The Better Chip brand), guacamole, salsa, chili powder, brown sugar, garlic powder, boneless beef brisket flat half, any barbecue sauce, dry red wine, baked beans, deli coleslaw, cornbread mix, peach cobbler, fat-free vanilla ice cream.

TEXAS BARBECUE BEEF BRISKET

Servings: Makes 10 servings

Prep time: 15 minutes

Cook time: about 2 1/2 to 3 hours

  • 2 tablespoons chili powder
  • 1 tablespoon packed brown sugar
  • 1 1/2 teaspoons garlic powder
  • 1 (2 1/2- to 3 1/2-pound) boneless beef brisket flat half
  • 3/4 cup any barbecue sauce
  • 1/2 cup dry red wine

Combine chili powder, brown sugar and garlic powder in a small bowl. Press evenly onto brisket. Place brisket, fat-side up, in a stockpot or other large pan. In a small bowl, combine barbecue sauce and dry red wine; pour around brisket; bring to boil. Reduce heat to low; cover tightly and simmer 2 1/2 to 3 hours or until brisket is fork-tender. Remove brisket to cutting board; keep warm.

Skim fat from cooking liquid; discard fat. Bring liquid to boil; reduce heat to medium and cook, uncovered, 8 to 10 minutes or until reduced to 1 cup sauce, stirring occasionally.

Trim fat from brisket; carve diagonally across grain into thin slices. Serve with sauce.

Per serving: 196 calories, 24 grams protein, 5 grams fat (25 percent calories from fat), 1.9 grams saturated fat, 11 grams carbohydrate, 70 milligrams cholesterol, 191 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

One of the best parts of the leftover beef is BARBECUED BEEF SANDWICHES the next day. Heat and shred the leftover beef and serve on toasted whole-grain hamburger buns. Serve alongside the leftover BEANS and COLESLAW. Make dessert light with KIWIFRUIT.

Shopping List

whole-grain hamburger buns, kiwifruit.

Tuesday: Budget

A tasty way to save money is making TUNA-MUSHROOM MELT SANDWICHES for dinner. In a small bowl, combine 1 (6-ounce) can drained, water-packed albacore tuna, 1/4 cup chopped celery and 2 tablespoons low-fat mayonnaise; stir until blended. Set aside. In a large nonstick skillet, heat 1 teaspoon olive oil on medium. Add 4 medium-sized portobello mushroom caps (6 ounces total), gill-side up with stems removed, and cover and cook 4 minutes. Uncover and turn, then re-cover and cook 3 minutes or until tender. Turn mushrooms; top each one with tuna mixture and 1 slice low-fat American cheese. Cover and cook 2 minutes or until cheese melts. Place each mushroom on 1 slice toasted whole-grain bread.

Serve the open-faced sandwiches with HASH-BROWNED POTATOES (frozen) and a MIXED GREEN SALAD. Warm the leftover COBBLER and top it with light whipped cream.

Shopping List

canned water-packed albacore tuna, celery, low-fat mayonnaise, olive oil, portobello mushrooms, low-fat American cheese slices, whole-grain bread, frozen hash-browned potatoes, salad greens, light whipped cream.

Wednesday: Meatless

No need to take a trip to southern Italy for SICILIAN PASTA when you can make your own. Cook 8 ounces bow tie pasta according to directions; drain.

Meanwhile, in a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 small cubed eggplant (about 3 cups), 1 medium red bell pepper (cut into strips) and 1 medium onion (cut into wedges); cook and stir 10 minutes or until softened. Add 1 (26-ounce) jar of red pasta sauce with mushrooms and ripe olives (or another flavor); simmer 10 minutes. Spoon over pasta.

Serve with an ITALIAN SALAD and GARLIC BREAD. For dessert, PEARS are easy.

Shopping List

bow tie pasta, olive oil, eggplant, red bell pepper, onion, jar red pasta sauce with mushrooms and ripe olives (or another flavor), Italian salad, garlic bread, pears.

Thursday: Express

Make dinner quick tonight with a ROTISSERIE CHICKEN. Serve the chicken with packaged MASHED POTATOES. Add any MIXED VEGETABLES (frozen), a packaged GREEN SALAD and CRUSTY ROLLS, and you have a fine dinner. For dessert, CHUNKY APPLESAUCE with cinnamon is easy.

Shopping List

rotisserie chicken, packaged mashed potatoes, any frozen mixed vegetables, packaged green salad, crusty rolls, chunky applesauce, cinnamon.

Friday: Kids

Make the little angels happy tonight with a favorite, CHEESEBURGER MACARONI. Add STEAMED FRESH SPINACH and SOFT ROLLS. Teach the kids to make DESSERT SANDWICHES for a sweet treat. Spoon 2 tablespoons whipped topping (frozen and thawed) between 2 chocolate graham cracker squares, then freeze.

Tip

Make the little angels happy tonight with a favorite, CHEESEBURGER MACARONI. Add STEAMED FRESH SPINACH and SOFT ROLLS. Teach the kids to make DESSERT SANDWICHES for a sweet treat. Spoon 2 tablespoons whipped topping (frozen and thawed) between 2 chocolate graham cracker squares, then freeze.

Shopping List

small elbow macaroni, lean ground beef, ground turkey breast, onion, canned Italian stewed tomatoes, ketchup, cayenne pepper, coarse salt, 50 percent reduced-fat shredded sharp cheddar cheese, fresh spinach, soft rolls, frozen whipped topping, chocolate graham cracker squares.

CHEESEBURGER MACARONI

Servings: Makes 6 servings

Prep time: less than 15 minutes

Cook time: about 10 minutes, plus macaroni

  • 6 ounces small elbow macaroni
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 medium onion, chopped
  • 2 (14 1/2-ounce) cans Italian stewed tomatoes, undrained
  • 1/4 cup ketchup
  • 1/4 to 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon coarse salt
  • 1 cup 50 percent reduced-fat shredded sharp cheddar cheese

Cook macaroni according to directions, but without using oil; drain. Cook beef, turkey and onion in a large nonstick skillet on medium for 5 or 6 minutes or until no longer pink; drain well and pat with paper towels. Spoon back into skillet and add tomatoes with juice, ketchup, cayenne pepper and salt; mix well. Cook 4 minutes or until heated through. Stir in cooked macaroni. Sprinkle with cheese and serve immediately.

Per serving: 324 calories, 25 grams protein, 10 grams fat (28 percent calories from fat), 4.4 grams saturated fat, 32 grams carbohydrate, 53 milligrams cholesterol, 714 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Treat your guests extra-special and serve them POMEGRANATE AND LIME CHICKEN THIGHS. Serve the savory dish with BROWN RICE, YELLOW SUMMER SQUASH and SOURDOUGH BREAD. For dessert, spoon warm fat-free caramel sauce over leftover ICE CREAM.

Shopping List

Greek yogurt, pomegranate juice, coarse salt, garlic powder, bone-in, skin-on chicken thighs, pomegranate arils (seeds) if desired, sugar, lime, honey, Dijon mustard, brown rice, yellow summer squash, sourdough bread, fat-free caramel sauce.

POMEGRANATE AND LIME CHICKEN THIGHS

Servings: Makes 8 servings

Prep time: 15 minutes; marinating time: 2 hours to overnight

Cook time: Chicken: 30 to 40 minutes; Glaze: 20 to 25 minutes

  • 2 cups Greek yogurt
  • 1 cup pomegranate juice
  • 1 teaspoon coarse salt
  • 2 teaspoons garlic powder
  • 8 bone-in, skin-on chicken thighs
  • Pomegranate arils (seeds) for garnish (optional)
  • For the glaze:
  • 4 cups pomegranate juice
  • 1 cup sugar
  • 1/2 cup lime juice, freshly squeezed
  • 1/4 cup honey
  • 1/4 cup Dijon mustard

Heat oven to 400 degrees. To marinate chicken, combine the yogurt, 1 cup pomegranate juice, salt and garlic powder in a large bowl. Add the chicken; turn to coat. Cover; refrigerate for at least 2 hours to overnight, turning several times.

To prepare the glaze: whisk together 4 cups pomegranate juice, sugar, lime juice, honey and mustard in a medium saucepan; bring to a boil. Reduce to a simmer and cook 20 to 25 minutes or until thickened. Remove glaze from heat and set aside.

Heat a nonstick stovetop grill pan on medium-high until very hot. (Coat grill with cooking spray just before placing chicken on grill.) Remove chicken from the marinade; let the excess liquid drip off before setting the chicken, skin-side down, on the pan; discard marinade. Do not move chicken for 1 minute to allow the skin to sear and create dark grill marks. Turn chicken; cook 1 minute more; transfer to a large, parchment-lined rimmed baking pan. Repeat with remaining thighs. Bake the chicken about 30-40 minutes, or until 165 degrees.

Spoon a generous amount of glaze over the chicken and garnish with pomegranate seeds, if desired. Serve immediately. (Adapted from "The New Southwest: Classic Flavors With a Modern Twist," Meagan Micozzi; Hippocrene Books Inc., 2013.)

Per serving (with skin): 349 calories, 16 grams protein, 10 grams fat (27 percent calories from fat), 2.7 grams saturated fat, 48 grams carbohydrate, 90 milligrams cholesterol, 474 milligrams sodium, no fiber.

health

7 Day Menu Planner for January 19, 2014

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

Sunday: Family

Celebrate family day with your own LEG OF LAMB. Serve it with a Southern favorite, CHEESE AND GARLIC GRITS. Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Bring 4 cups water to boil in a large saucepan. Stir in 1 cup quick grits and 1/2 teaspoon garlic salt. Reduce heat to medium-low; cover and cook 5 to 7 minutes or until thickened, stirring occasionally. Stir in 1 (10 3/4-ounce) can condensed less-sodium, less-fat cheddar cheese soup (such as Healthy Request), 1 tablespoon butter and 1/8 teaspoon hot pepper sauce; mix well. Spread mixture in dish. Sprinkle with 1/2 cup 50 percent reduced-fat sharp cheddar cheese and garnish with paprika. Bake 15 to 20 minutes or until bubbly and cheese melts.

Serve with steamed CARROTS and BAGUETTES. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough lamb, grits and pie for Monday.

Shopping List

leg of lamb, cooking spray, quick grits, garlic salt, canned condensed less-sodium, less-fat cheddar cheese soup, butter, hot pepper sauce, 50 percent reduced-fat sharp cheddar cheese, paprika, carrots, baguettes, Boston cream pie.

Monday: Heat and Eat

Make LAMB SANDWICHES for an easy meal. Brush slices of rosemary bread (or focaccia) with olive oil. Top with sliced lamb, roasted red pepper strips (from a jar), sliced tomatoes, red-tip lettuce and goat cheese. Warm the leftover GRITS to accompany the knock-your-socks-off flavor of the sandwich. Finish with leftover PIE.

Shopping List

rosemary bread (or focaccia), olive oil, jar roasted red peppers, tomatoes, red-tip lettuce, goat cheese.

Tuesday: Meatless

It takes a little extra time, but RISOTTO WITH BLACK OLIVES AND ROASTED RED PEPPERS is worth it. Serve the creamy rice concoction with an ITALIAN SALAD and GARLIC BREAD. For dessert, try TROPICAL FRUITS.

Shopping List

olive oil, arborio rice, dry white wine, low-sodium vegetable broth, canned no-salt-added corn, jar roasted red peppers, canned sliced black olives, dried tarragon, Italian salad, garlic bread, canned or fresh tropical fruits.

RISOTTO WITH BLACK OLIVES AND ROASTED RED PEPPERS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: less than 30 minutes

  • 1 tablespoon olive oil
  • 1 1/3 cups arborio rice
  • 1/4 cup dry white wine or vegetable broth
  • 6 cups low-sodium vegetable broth, divided
  • 1 (8 3/4-ounce) can no-salt-added corn, rinsed
  • 1 (7-ounce) jar roasted red peppers, drained and thinly sliced
  • 1 (3.8-ounce) can sliced black olives, drained
  • 1 teaspoon dried tarragon

Heat oil in a large pot over medium-high. Stir in rice and cook 2 or 3 minutes or until golden; add wine (or 1/4 cup broth). Add 1 cup broth, continuing to stir, and cook 3 to 4 minutes or until almost completely absorbed. When broth is absorbed, add another cup and repeat procedure until all the broth has been used. Stir in corn, peppers and olives; mix well. Season with tarragon. Serve immediately.

Per serving: 345 calories, 7 grams protein, 7 grams fat (18 percent calories from fat), 0.9 gram saturated fat, 64 grams carbohydrate, no cholesterol, 340 milligrams sodium, 3 grams fiber.

Wednesday: Budget

We never mind low-cost menus, especially when they have as much flavor as LENTILS WITH BACON AND TOMATOES. Serve the high-fiber dish with a SPINACH SALAD and FLATBREAD. PEACHES work for dessert.

Shopping List

bacon, canola oil, onion, dry lentils, quick-cooking barley, canned lower-sodium beef broth, cumin, allspice, canned stewed tomatoes, fresh parsley, fresh spinach, flatbread, peaches.

LENTILS WITH BACON AND TOMATOES

Servings: Makes 5 servings

Prep time: 10 minutes

Cook time: about 40 minutes, plus bacon

  • 3 slices bacon
  • 2 teaspoons canola oil
  • 1 small onion, thinly sliced
  • 1 cup dry lentils
  • 1 cup quick-cooking barley
  • 2 (14-ounce) cans lower-sodium beef broth
  • 1 teaspoon cumin
  • 1/4 teaspoon allspice
  • 1 (14 1/2-ounce) can stewed tomatoes, undrained
  • 2 tablespoons chopped fresh parsley

Microwave bacon on high (100 percent power) 2 to 3 minutes; let stand 2 minutes. In a Dutch oven, heat oil on medium. Add onion and lentils and cook 3 to 5 minutes or until onion is soft and lentils lightly browned. Add barley, broth, cumin and allspice. Bring to a boil. Reduce heat to medium-low; cover and simmer 15 minutes or until lentils are soft; add tomatoes. Cook uncovered 15 to 20 minutes or until lentils and barley are tender and liquid is absorbed. Before serving, stir in parsley. Crumble bacon on top.

Per serving: 325 calories, 19 grams protein, 5 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 55 grams carbohydrate, 5 milligrams cholesterol, 375 milligrams sodium, 10 grams fiber.

Thursday: Kids

Tell the kids they are having PIGS IN A JACKET for dinner and watch them laugh. Spread vegetarian refried beans on fat-free flour tortillas. Place heated hot dogs (such as Applegate) on the beans. Top with any shredded cheese; roll and heat in the microwave until the cheese melts. Make a SALAD by tossing shredded lettuce with chopped tomatoes and ranch-style dressing. For dessert, FRESH ORANGE SLICES are refreshing.

Shopping List

vegetarian refried beans, fat-free flour tortillas, hot dogs (such as Applegate), any shredded cheese, lettuce, tomatoes, ranch-style dressing, oranges.

Friday: Express

Try BREAKFAST-FOR-DINNER BURRITOS. In a large nonstick skillet coated with cooking spray, cook 1/2 cup chopped onion 4 minutes on medium or until softened. Add 1 cup egg substitute (such as Eggbeaters Southwestern-Style or another brand and flavor); sprinkle with black pepper to taste. Cook and stir mixture until eggs are set. Divide mixture evenly among 4 (8-inch) warmed fat-free flour tortillas; top with 1/2 cup shredded 50 percent reduced-fat sharp cheddar cheese. Fold tortillas over egg mixture; top with drained salsa.

Serve with HASH-BROWNED POTATOES (frozen). For dessert, make instant BANANA PUDDING with 1 percent milk. Stir in sliced bananas and garnish with vanilla wafers.

Shopping List

cooking spray, onion, egg substitute, black pepper, fat-free flour tortillas, 50 percent reduced-fat sharp cheddar cheese, salsa, frozen hash-browned potatoes, instant banana pudding, 1 percent milk, bananas, vanilla wafers.

Saturday: Easy Entertaining

Invite friends for delicious ASIAN FLOUNDER. Remove tops from 8 green onions; slice them into 1-inch pieces to measure 1/4 cup; set aside. Cut white portion into 2-inch pieces.

Combine 1/4 cup minced fresh cilantro, 1 tablespoon peeled, minced fresh ginger and 1 teaspoon dark sesame (toasted) oil in a 7-by-11-inch baking dish. Fold 4 (5- or 6-ounce) skinless flounder fillets in half crosswise. Arrange fish spokelike with thinnest portions toward center of baking dish. Arrange white part of onions around fillets. Combine onion tops, 1 more teaspoon dark sesame oil and 2 teaspoons low-sodium soy sauce and pour over fish. Cover and vent with plastic wrap. Microwave on high (100 percent power) 4 minutes or until fish is opaque throughout. Let stand 1 minute, covered. Spoon liquid over fish. Garnish with a lemon slice and serve with JASMINE RICE.

Add fresh steamed SUGAR SNAP PEAS, a BIBB LETTUCE SALAD and SOURDOUGH ROLLS. LEMON-BLUEBERRY ANGEL CAKE DESSERT is a delicious and beautiful lower-calorie dessert.

Shopping List

green onions, fresh cilantro, fresh ginger, dark sesame oil, flounder fillets, low-sodium soy sauce, lemon, jasmine rice, fresh sugar snap peas, bibb lettuce, sourdough rolls, angel food cake, Neufchatel cheese, frozen light whipped dessert topping, fresh or frozen blueberries.

LEMON-BLUEBERRY ANGEL CAKE DESSERT

Servings: Makes 12 servings

Prep time: 20 minutes

Cook time: about 4 hours

  • 1/2 (7- to 8-inch) angel food cake (about 5 ounces)
  • 8 ounces Neufchatel cheese
  • 2 tablespoons fresh lemon juice
  • 1 1/2 teaspoons lemon zest (yellow part only)
  • 1 1/2 cups frozen light whipped dessert topping, thawed and divided
  • 2 cups blueberries, fresh or frozen and thawed and drained (divided)
  • Lemon peel strips for garnish, if desired

Cut cake into 1/2-inch cubes; place half of cubes in 2 quart souffle dish; reserve other half. In a medium bowl, beat cheese with an electric mixer on medium until smooth. Add lemon juice, beating until smooth. Stir in lemon zest. Fold in about 1/4 cup of dessert topping until combined, then fold in remaining topping. Divide mixture in half; stir 1 1/2 cups berries into one portion of cheese mixture. Spoon over cake cubes in dish. Top with reserved cake cubes and remaining plain cheese mixture. Cover and freeze about 4 hours or until firm.

Before serving, sprinkle with remaining blueberries. If desired, garnish with lemon peel strips. (Adapted from "Eat Well Lose Weight," the editors at Better Homes and Gardens; Houghton Mifflin Harcourt, 2013.)

Per serving: 106 calories, 3 grams protein, 5 grams fat (43 percent calories from fat), 3.7 grams saturated fat, 13 grams carbohydrate, 14 milligrams cholesterol, 152 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 12, 2014

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

Sunday: Family

Spice up the family gathering with SWEET AND TANGY PORK TENDERLOIN. Combine 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 2 tablespoons tomato paste, 1 tablespoon chili powder, 2 teaspoons cumin and 1/2 teaspoon black pepper in a resealable plastic bag; mix well. Add 2 (1 pound each) trimmed pork tenderloins, turning to coat. Seal and marinate in refrigerator 1 hour or up to 24 hours.

Heat oven to 425 degrees. Place tenderloins on broiler rack coated with cooking spray; place rack in broiler pan lined with foil. Brush with marinade. Bake 20 minutes or until internal temperature reaches 145 degrees. Remove from oven, cover, and let stand 5 minutes. Slice 1 tenderloin and serve.

To accompany the pork, add ROASTED RED POTATOES, PETITE GREEN PEAS (frozen) and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top with BLUEBERRIES.

Plan

Save one of the tenderloins and enough cake for Monday.

Shopping List

light brown sugar, cider vinegar, tomato paste, chili powder, cumin, black pepper, pork tenderloins, cooking spray, red potatoes, frozen petite green peas, whole-grain rolls, pound cake, fresh or frozen blueberries.

Monday: Heat and Eat

Use the leftover pork tenderloin for a smoky-flavored PORK CHILI. Heat 1 teaspoon canola oil in a Dutch oven over medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder. Cook 1 minute; chop and add the leftover pork tenderloin and cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can rinsed white hominy, 1 (14 1/2-ounce) can no-salt-added undrained diced tomatoes, and 1 tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to boil, reduce heat to low and cook 10 minutes; stir occasionally.

Serve with COLESLAW and CORNBREAD (from a mix). Slice the leftover POUND CAKE for dessert.

Tip

Use the leftover pork tenderloin for a smoky-flavored PORK CHILI. Heat 1 teaspoon canola oil in a Dutch oven over medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder. Cook 1 minute; chop and add the leftover pork tenderloin and cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can rinsed white hominy, 1 (14 1/2-ounce) can no-salt-added undrained diced tomatoes, and 1 tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to boil, reduce heat to low and cook 10 minutes; stir occasionally.

Serve with COLESLAW and CORNBREAD (from a mix). Slice the leftover POUND CAKE for dessert.

Shopping List

canola oil, onion, chili powder, canned no-salt-added tomato sauce, canned white hominy, canned no-salt-added diced tomatoes, chipotle chiles in adobo sauce, coleslaw, cornbread mix.

Tuesday: Budget

Some would say it's cheap, but we say it's frugal to save money with dishes like SPICY SZECHUAN BEEF AND VEGETABLES. Serve the combo with CRUSTY ROLLS. Look into the future with FORTUNE COOKIES for dessert.

Shopping List

quick-cooking rice, extra-lean ground beef, packaged frozen mixed broccoli, carrots and water chestnuts (or another blend), fresh snow peas, Szechuan spicy stir-fry sauce or another flavor, dry-roasted peanuts, crusty rolls, fortune cookies.

SPICY SZECHUAN BEEF AND VEGETABLES

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 20 minutes, plus rice

  • 3 cups quick-cooking rice
  • 1/2 pound extra-lean ground beef
  • 1 (16-ounce) package frozen mixed broccoli, carrots and water chestnuts (or another blend)
  • 1 cup fresh snow peas, trimmed
  • 1/2 cup Szechuan spicy stir-fry sauce or another flavor
  • 2 tablespoons dry-roasted peanuts, chopped

Cook rice according to directions. Meanwhile, in a large skillet or wok, cook ground beef over medium-high heat 4 minutes or until it is no longer pink; remove from skillet and drain well on paper towels. In same skillet, add frozen vegetables, snow peas and stir-fry sauce; mix well. Reduce heat to medium; cover and cook 7 to 10 minutes or until vegetables are softened, stirring occasionally. Return beef to skillet; mix well. Cook until heated through. Serve over rice. Top with peanuts.

Per serving: 346 calories, 18 grams protein, 8 grams fat (21 percent calories from fat), 1.7 grams saturated fat, 48 grams carbohydrate, 31 milligrams cholesterol, 519 milligrams sodium, 5 grams fiber.

Wednesday: Express

Make it a SOUP AND SANDWICH NIGHT. Buy or make MINESTRONE SOUP for a quick meal. The deli will have TURKEY SANDWICHES on whole-grain bread and you can add a packaged GREEN SALAD. Scoop fat-free CHOCOLATE ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

minestrone soup, deli turkey sandwiches on whole-grain bread, packaged green salad, fat-free chocolate ice cream.

Thursday: Meatless

We're always in the mood for no-meat lasagna, and this ZUCCHINI LASAGNA didn't disappoint. Serve it with MIXED GREENS and ITALIAN BREAD. For dessert, sprinkle sliced PEACHES with nutmeg.

Shopping List

no-salt-added or regular red pasta sauce, large zucchini, dried basil, no-boil lasagna noodles, reduced-fat ricotta or small-curd cottage cheese, parmesan, dried oregano, shredded part-skim mozzarella cheese, salad greens, Italian bread, peaches, nutmeg.

ZUCCHINI LASAGNA

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: 45 minutes; standing time: 15 minutes

  • 3 cups (or one 26-ounce jar) no-salt-added or regular red pasta sauce
  • 1 large zucchini, halved lengthwise and thinly sliced
  • 1 teaspoon dried basil
  • 12 uncooked no-boil lasagna noodles
  • 1 cup reduced-fat ricotta or small-curd cottage cheese
  • 1/4 cup freshly grated parmesan
  • 1/2 teaspoon dried oregano
  • 1 1/2 cups shredded part-skim mozzarella cheese

Heat oven to 350 degrees. Mix pasta sauce, zucchini and basil. Spread one-third of mixture in a 7-by-11-inch baking dish; top with half the noodles. Mix ricotta cheese, parmesan and oregano; spread over noodles in dish. Spread with one-third of the pasta sauce mixture. Top with remaining noodles and pasta sauce mixture. Sprinkle with mozzarella cheese. Bake uncovered 45 minutes or until hot and bubbly. Let stand 15 minutes. Cut into wedges.

Per serving: 316 calories, 19 grams protein, 9 grams fat (26 percent calories from fat), 4.5 grams saturated fat, 39 grams carbohydrate, 31 milligrams cholesterol, 367 milligrams sodium, 3 grams fiber.

Friday: Kids

You'll hit a home run with BAT BOYS on the menu. Spread a thin round of deli-sliced ham with low-fat mayonnaise and sprinkle with any shredded cheese. Place a sesame bread stick or pretzel rod on one edge and roll tightly. Add frozen OVEN FRIES and CARROT SALAD alongside. For dessert, top leftover ICE CREAM with MARSHMALLOW TOPPING.

Shopping List

deli-sliced ham, low-fat mayonnaise, any shredded cheese, sesame bread sticks or pretzel rods, frozen oven fries, carrot salad, marshmallow topping.

Saturday: Easy Entertaining

Our guests were impressed with the flavor of this version of CHICKEN MARBELLA, and I was impressed with how easy it was to prepare. Serve it with MASHED POTATOES to catch the juices. On the side, add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. RASPBERRY SORBET with CHOCOLATE WAFERS is a simple dessert.

Shopping List

pitted dried plums (prunes), brown sugar, dry white wine, pitted green olives, capers, red wine vinegar, olive oil, fresh oregano, garlic, bay leaves, bone-in skinless chicken parts (breasts, thighs or legs or combination), parsley, potatoes to mash, romaine, whole-grain rolls, raspberry sorbet, chocolate wafers.

CHICKEN MARBELLA

Servings: Makes 4 servings

Prep time: 20 minutes; marinating time: 8 hours

Cook time: 45 minutes

  • 2/3 cup pitted dried plums (prunes)
  • 1/2 cup packed brown sugar
  • 1/2 cup dry white wine
  • 1/3 cup pitted green olives
  • 1/4 cup capers, rinsed
  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • 2 tablespoons chopped fresh oregano
  • 6 cloves garlic, chopped
  • 3 bay leaves
  • 2 1/2 to 3 pounds bone-in skinless chicken parts (breasts, thighs or legs or combination)
  • 2 tablespoons chopped fresh parsley for garnish

Combine plums, brown sugar, wine, olives, capers, vinegar, oil, oregano, garlic and bay leaves in a large resealable plastic bag. Add chicken; seal and marinate in refrigerator 8 hours, turning bag occasionally.

Heat oven to 350 degrees. Remove and arrange chicken in a single layer in a 9-by-13-inch baking dish; pour reserved marinade evenly over chicken. Bake 45 minutes or until chicken is 165 degrees. (Baste every 10 minutes with baking liquid.) Place chicken, plums, olives and capers on serving platter, reserving pan drippings. Discard bay leaves. Sprinkle chicken with parsley and serve with reserved pan drippings. (Adapted from "Cooking Light: Lighten Up, America!" Allison Fishman Task; Oxmoor House, 2013.)

Per serving: 572 calories, 46 grams protein, 24 grams fat (37 percent calories from fat), 4.3 grams saturated fat, 42 grams carbohydrate, 175 milligrams cholesterol, 682 milligrams sodium, 2 grams fiber.

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