health

7 Day Menu Planner for May 25, 2014

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

Sunday: Family

PORK ROAST STUFFED WITH HERBS AND GARLIC is perfect for family day. Serve with BROWN RICE, steamed FRESH ASPARAGUS and BAGUETTES.

For dessert, make SPICED TAPIOCA WITH FRUIT SALSA. Combine 3 cups tapioca pudding, 1/4 teaspoon allspice and 1 tablespoon fresh lime juice. Separately, combine 1 cup fresh diced strawberries, 1 diced kiwifruit, 1/4 teaspoon allspice and 1 teaspoon lime juice; toss to mix. Spoon pudding into 6 stemmed dessert dishes; top with fruit salsa.

Plan

Save enough pork for Monday.

Shopping List

boneless pork loin, garlic, fresh parsley, fresh sage, fresh rosemary, coarse salt, pepper, extra-virgin olive oil, brown rice, fresh asparagus, baguettes, tapioca pudding, allspice, lime, fresh strawberries, kiwifruit.

PORK ROAST STUFFED WITH HERBS AND GARLIC

Servings: Makes 13 to 15 (3 ounces cooked weight)

Prep time: 15 minutes

Cook time: 1 1/2 hours; standing time: 15 minutes

  • 1 (3 1/2- to 4-pound) boneless pork loin
  • 3/4 teaspoon minced garlic
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon finely chopped fresh sage
  • 1 tablespoon finely chopped fresh rosemary
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 tablespoon extra-virgin olive oil

Heat oven to 450 degrees. Place rack in center position. Pat the pork dry. Using a knife-sharpening steel or a long-handled wooden spoon, pierce a hole lengthwise through the center of the loin. (This is easier than butterflying and tying loin.) In a small bowl, mix the garlic, parsley, sage, rosemary, salt and pepper. Working from both ends of loin, use your fingers to stuff garlic mixture into the hole. Rub olive oil over the roast. Place roast in shallow roasting pan; roast 15 minutes. Reduce heat to 350 degrees; cook for 1 hour 15 minutes more, turning and basting every 20 minutes with the juices or until roast registers 145 degrees in the center.

Remove to a cutting board; let stand 15 minutes before carving. (Adapted from "Eat and Make Charming Recipes," Paul Lowe, Houghton Mifflin Harcourt, 2014.)

Per serving: 164 calories, 28 grams protein, 5 grams fat (27 percent calories from fat), 1.7 grams saturated fat, no carbohydrate, 70 milligrams cholesterol, 216 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the pork leftovers for PORK SANDWICHES ON RYE BREAD WITH HONEY MUSTARD (add a lettuce leaf). Add BAKED CHIPS and a MIXED GREENS SALAD. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough cake for Tuesday.

Shopping List

rye bread, honey mustard, lettuce, baked chips, salad greens, chocolate layer cake.

Tuesday: Meatless

Make SPINACH SOUFFLE PIE for a light dinner on a spring evening. Serve with SUCCOTASH (frozen) and a LETTUCE WEDGE SALAD. Add WHOLE-GRAIN ROLLS. Slice the leftover CHOCOLATE CAKE and top with fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

packaged frozen spinach souffle (such as Stouffer's), reduced-fat ricotta cheese, parmesan cheese, garlic, nutmeg, coarse salt, pepper, frozen deep-dish pie shell, frozen succotash, lettuce, whole-grain rolls, fat-free vanilla ice cream.

SPINACH SOUFFLE PIE

Servings: Makes 8 slices

Prep time: 10 minutes

Cook time: about 40 minutes

  • 1 (12-ounce) package frozen spinach souffle (such as Stouffer's)
  • 15 ounces reduced-fat ricotta cheese
  • 1/2 cup freshly grated parmesan cheese
  • 1/4 teaspoon minced garlic
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 (9-inch) frozen deep-dish pie shell

Arrange oven rack on lowest level. Place cookie sheet on rack. Heat oven to 425 degrees. Microwave spinach souffle according to directions, but microwave only 5 minutes. In a large bowl, combine souffle, ricotta, parmesan, garlic, nutmeg, salt and pepper until well-mixed. Pour into pie shell; spread evenly. Place pie on cookie sheet and bake 32 to 34 minutes or until crust is brown and edge of filling is puffed. Slice and serve immediately.

Per slice: 238 calories, 10 grams protein, 14 grams fat (54 percent calories from fat), 5.9 grams saturated fat, 18 grams carbohydrate, 62 milligrams cholesterol, 468 milligrams sodium, no fiber.

Wednesday: Kids

KIDS' CHICKEN CHILI will win them over. Coat a Dutch oven with cooking spray and heat over medium-high. Add 2 pounds boneless, skinless chicken breasts (cut into bite-size pieces), 1 medium finely chopped onion and 2 minced cloves garlic; cook and stir 7 to 9 minutes or until chicken has internal temperature of 165 degrees. Add 2 (14.5-ounce) cans no-salt-added diced tomatoes, 2 cups mild salsa, 2 (15.5-ounce) cans rinsed reduced-sodium kidney beans, 1 (14-ounce) can fat-free chicken broth, 1 (11-ounce) can rinsed no-salt-added corn, 3 tablespoons chili powder and 2 teaspoons cumin; mix well. Bring to a boil. Reduce heat to low; simmer 20 to 25 minutes or until thoroughly heated and flavors are blended, stirring occasionally. Ladle into bowls.

Serve it with baked TORTILLA CHIPS and STUFFED CELERY (with 1/3 less-fat cream cheese) to munch on. Make the kids' favorite FRUIT SMOOTHIE for dessert.

Shopping List

cooking spray, boneless, skinless chicken breasts, onion, garlic, canned no-salt-added diced tomatoes, mild salsa, canned reduced-sodium kidney beans, fat-free chicken broth, canned no-salt-added corn, chili powder, cumin, baked tortilla chips, celery, 1/3 less-fat cream cheese, kids' favorite fruit smoothies.

Thursday: Express

Try a prepared, ready-to-cook/heat brand of MEATLOAF tonight. While you're at it, pick up BAKED STUFFED POTATOES (frozen) and some BROCCOLI SALAD from the deli. Add WHOLE-GRAIN ROLLS. For dessert, drizzle fat-free CHOCOLATE SAUCE over leftover ICE CREAM.

Shopping List

prepared, ready-to-cook/heat meatloaf, frozen baked stuffed potatoes, deli broccoli salad, whole-grain rolls, fat-free chocolate sauce.

Friday: Budget

Make COLOSSAL CLUB SANDWICHES on a minuscule budget. Heat oven to 400 degrees. Slice a 1/2-inch cap off 1 round bread loaf (about 8 inches); hollow out the interior by hand and discard. Spread low-fat mayonnaise on the bottom, sides and cap of bread. Layer with 4 slices each (8 total) deli turkey and cheese and 2 (of 4 total) slices cooked bacon. Top with tomato and red onion slices, any color bell pepper slices and the remaining turkey, cheese and bacon. Press on cap. Wrap in foil. Bake 30 to 35 minutes or until thoroughly heated; slice into wedges.

Serve with STEAK FRIES (frozen) and COLESLAW. Make dessert simple with PEACHES.

Shopping List

round bread loaf, low-fat mayonnaise, deli sliced turkey, deli sliced cheese, bacon, tomatoes, red onion, any color bell peppers, frozen steak fries, coleslaw, peaches.

Saturday: Easy Entertaining

Invite some lucky friends over for CARIBBEAN FISH AND FRESH CORN ROAST. On the side, add a ROMAINE SALAD and CRUSTY ROLLS.

For dessert, CHERRY CHEESECAKE is delicious and light. With electric mixer on high, beat 1 (8-ounce) package softened 1/3 less-fat cream cheese with 1/3 cup sugar until smooth. Gently stir in 1 (8-ounce) container fat-free frozen whipped topping (thawed). Spoon into 1 (6-ounce) reduced-fat graham cracker crumb piecrust (such as Keebler). Refrigerate 3 hours or until set. Spoon canned light cherry pie filling over top of pie. Slice and serve.

Shopping List

limes, canola oil, jerk seasoning, coarse salt, red and/or green bell peppers, halibut or cod, green onions, corn-on-the-cob, romaine, crusty rolls, 1/3 less-fat cream cheese, sugar, fat-free frozen whipped topping, reduced-fat graham cracker crumb piecrust (such as Keebler), canned light cherry pie filling.

CARIBBEAN FISH AND FRESH CORN ROAST

Servings: Makes 4 servings

Prep time: about 15 minutes

Cook time: about 15 minutes

  • 1/4 cup fresh lime juice
  • 1 tablespoon canola oil
  • 1 to 2 teaspoons jerk seasoning (see NOTE)
  • 1/4 teaspoon coarse salt
  • 2 medium red and/or green bell peppers, cut lengthwise into 8 pieces
  • 1 to 1 1/4 pounds halibut or cod, cut into 4 pieces
  • 8 green onions, trimmed to 5 inches
  • 4 ears husked fresh corn-on-the-cob, cut into thirds
  • Lime wedges for garnish

Heat oven to 450 degrees. In a cup, combine lime juice, oil, jerk seasoning and salt. Place peppers on a rimmed baking sheet lined with nonstick foil. Roast 5 minutes. Add fish, onions and corn to baking sheet with peppers; brush fish and vegetables with juice mixture. Roast 9 to 12 minutes (according to thickness of fish) or just until fish is opaque throughout, turning once. Remove to a serving platter; garnish with lime wedges. Serve immediately.

NOTE: To make your own jerk seasoning, combine 1 teaspoon dried thyme, 1/2 teaspoon allspice, 1/4 teaspoon cayenne pepper and 1/4 teaspoon coarse salt.

Per serving: 286 calories, 28 grams protein, 8 grams fat (24 percent calories from fat), 1 gram saturated fat, 28 grams carbohydrate, 36 milligrams cholesterol, 209 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for May 18, 2014

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

Sunday: Family

For the family-day feast, HAM WITH APPLE RAISIN SAUCE is perfect.

Serve it with ROASTED SWEET POTATOES. Heat oven to 450 degrees. Peel 3 (8-ounce) sweet potatoes; cut into 8 wedges and halve crosswise. Toss with a little olive oil; season with coarse salt and pepper. Roast 20 minutes, turn once and bake until brown and tender.

Serve with BAKED VIDALIA ONIONS. Trim tops and bottoms, leaving enough of the roots to hold onions together; cut an "X" in center of tops. Cover and microwave on high (100 percent power), 6 minutes per pound. Let stand 3 minutes. Drizzle with butter and serve.

Add DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with PINEAPPLE SHERBET.

Plan

Save enough cake for Monday.

Shopping List

flour, apple, apple juice, raisins, brown sugar, cinnamon, boneless fully cooked ham, whole cloves, sweet potatoes to roast, olive oil, coarse salt, pepper, Vidalia onions, butter, dinner rolls, angel food cake, pineapple sherbet.

HAM WITH APPLE RAISIN SAUCE

Servings: Makes 8 to 12 servings

Prep time: less than 15 minutes

Cook time: 1 hour 15 minutes to 1 hour 30 minutes

  • 1 tablespoon flour
  • 1 apple, peeled, cored and chopped
  • 1/2 cup apple juice
  • 1/4 cup raisins
  • 2 tablespoons packed brown sugar
  • 1/4 teaspoon cinnamon
  • 2- to 3-pound boneless, fully cooked ham
  • Whole cloves for garnish, if desired

Heat oven to 325 degrees. Shake flour into a 14-by-20-inch oven bag (such as Reynolds); place bag in a 9-by-13-inch baking dish. Add apple, apple juice, raisins, brown sugar and cinnamon to the bag. Squeeze bag to blend in flour. Lightly score surface of ham in a diamond pattern; garnish with cloves if desired. Place ham in bag (trim open end of bag if too large). Close bag with nylon tie; cut 6 (1/2-inch) slits in top. Bake about 1 hour 15 minutes to 1 hour 30 minutes or until meat thermometer reads 140 degrees. Stir sauce before serving.

Per serving: 191 calories, 27 grams protein, 4 grams fat (17 percent calories from fat), 1.1 grams saturated fat, 13 grams carbohydrate, 69 milligrams cholesterol, 962 milligrams sodium, 1 gram fiber.

Monday: Family/Memorial Day

Celebrate Memorial Day and start the official grilling season with your own GRILLED STEAK. CORN-ON-THE-COB and deli COLESLAW will make this a "here comes summer" meal.

For dessert, top the leftover CAKE with BLUEBERRIES AND STRAWBERRIES for a red-white-and-blue kind of day.

Plan

Save enough coleslaw for Tuesday.

Shopping List

steaks to grill, corn-on-the-cob, deli coleslaw, blueberries, strawberries.

Tuesday: Express

Buy refrigerated or frozen SALMON PATTIES (follow the package directions) for a quick meal. Garnish with low-fat TARTAR SAUCE. Serve with frozen OVEN FRIES, leftover COLESLAW and WHOLE-GRAIN ROLLS alongside. For dessert, scoop fat-free STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Friday.

Shopping List

refrigerated or frozen salmon patties, low-fat tartar sauce, frozen oven fries, whole-grain rolls, fat-free strawberry ice cream.

Wednesday: Budget

"Low price, high flavor" is a good way to describe SPINACH AND BLACK-EYED PEA SALAD. Cook 4 strips of bacon until crisp; crumble. Combine 1 pound fresh spinach leaves, 2 (15-ounce) cans rinsed black-eyed peas, 2 medium tomatoes (cut into wedges) and 1/2 cup thinly sliced red onion; toss with 1/4 cup vinaigrette dressing. Sprinkle with the bacon.

Serve with deli SOUP. Make CORNBREAD from a mix. For dessert, PEANUT BUTTER COOKIES add some interest.

Shopping List

bacon, fresh spinach, canned black-eyed peas, tomatoes, red onion, vinaigrette dressing, any deli soup, cornbread mix, peanut butter cookies.

Thursday: Meatless

Enjoy WHOLE-WHEAT FUSILLI WITH SPICY ESCAROLE, TOMATOES AND OLIVES. Add GARLIC BREAD. For dessert, PEAR HALVES garnished with low-fat ricotta cheese is simple.

Shopping List

escarole, garlic, crushed red pepper, extra-virgin olive oil, cherry tomatoes, kalamata olives or other imported olives, whole-wheat fusilli, pecorino-Romano cheese, garlic bread, pear halves, low-fat ricotta cheese.

WHOLE-WHEAT FUSILLI WITH SPICY ESCAROLE, TOMATOES AND OLIVES

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: about 30 minutes, plus pasta

  • 1 1/2 pounds escarole, trimmed and cut into bite-size pieces
  • 2 large cloves garlic, thinly sliced
  • Pinch crushed red pepper
  • 1/4 cup extra-virgin olive oil, divided
  • 2 cups cherry tomatoes, halved
  • 1/2 cup kalamata olives (or other imported olives), chopped
  • 1 pound whole-wheat fusilli
  • 1/2 cup pecorino-Romano cheese, freshly grated

Cook escarole in boiling water 7 to 9 minutes or until the thick stems are tender. Remove with a slotted spoon. (Reserve the cooking water for the pasta.) In a large nonstick skillet, cook the garlic and red pepper in 3 tablespoons oil over medium heat 5 minutes or until garlic is golden. Stir in tomatoes and olives; cook 10 minutes or until tomatoes are soft. Stir in escarole and cook 5 minutes; add a little water if the sauce seems dry.

Meanwhile, return the reserved escarole cooking water to a boil. Add pasta; cook according to directions; drain. Add the pasta to the sauce and turn heat to high; toss pasta. Add cheese and toss again. Drizzle with remaining olive oil and serve immediately. (Adapted from "The Italian Vegetable Cookbook," Michele Scicolone; Rux Martin/Houghton Mifflin Harcourt, 2014.)

Per serving: 322 calories, 11 grams protein, 11 grams fat (29 percent calories from fat), 1.9 grams saturated fat, 49 grams carbohydrate, 3 milligrams cholesterol, 218 milligrams sodium, 10 grams fiber.

Friday: Kids

You don't have to be a kid to enjoy TEX-MEX QUESADILLAS. Heat oven to 400 degrees. Coat 2 rimmed baking sheets with cooking spray. Place 2 fat-free whole-grain tortillas on each sheet. Combine 1 1/4 cups canned, rinsed, reduced-sodium black beans, 1 cup shredded carrots and 1 cup shredded reduced-fat Monterey Jack cheese. Divide the mixture among the tortillas. Press a second tortilla on top of each quesadilla. Bake 10 minutes or until quesadillas are crisp and lightly browned. Carefully turn and bake 5 more minutes. Cut each quesadilla into 4 wedges. Garnish with reduced-fat sour cream and salsa.

Serve with RICE. Add CELERY STICKS to dip into light ranch dressing. Teach the kids how to make their own ICE CREAM SANDWICHES with soft chocolate cookies and leftover ice cream.

Shopping List

cooking spray, fat-free whole-grain tortillas, canned reduced-sodium black beans, carrots, reduced-fat Monterey Jack cheese, reduced-fat sour cream, salsa, rice, celery sticks, light ranch dressing, soft chocolate cookies.

Saturday: Easy Entertaining

Your guests will enjoy GRILLED CHICKEN WITH COUSCOUS AND PEAS.

Serve the pretty dish with a CUCUMBER AND BEET SALAD. Thinly slice a seeded cucumber. Toss with drained pickled beets and low-fat yogurt to coat. Add SOURDOUGH ROLLS.

For dessert, TROPICAL AMBROSIA is heavenly. In a medium serving bowl, toss together 2 1/2 cups fresh pineapple chunks and 1 tablespoon sugar; let stand 5 minutes or until sugar dissolves; stir occasionally. Sprinkle with 1/4 cup sweetened flaked coconut and 1/4 cup chopped macadamia nuts.

Shopping List

apricot or peach preserves, coarse-grain or Dijon mustard, ground ginger, garlic-flavored cooking spray, chicken cutlets, coarse salt, pepper, fat-free chicken broth, frozen petite green peas, couscous, slivered almonds, cucumber, pickled beets, low-fat yogurt, sourdough rolls, fresh pineapple chunks, sugar, sweetened flaked coconut, macadamia nuts.

GRILLED CHICKEN WITH COUSCOUS AND PEAS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes; standing time: 5 minutes

  • 1/4 cup apricot or peach preserves
  • 1 tablespoon coarse-grain or regular Dijon mustard
  • 2 teaspoons ground ginger, divided
  • Garlic-flavored cooking spray
  • 1 to 1 1/2 pounds chicken cutlets
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper, divided
  • 1 1/2 cups fat-free chicken broth
  • 1 cup frozen petite green peas
  • 1 cup couscous
  • 2 tablespoons toasted slivered almonds

Heat a nonstick skillet or stovetop grill pan on medium-high. Mix preserves, mustard and 1 teaspoon ginger; reserve half. Coat both sides of chicken with cooking spray. Season chicken with salt and 1/4 teaspoon pepper. Cook chicken 2 minutes. Reduce heat to medium. Brush with glaze; turn and continue cooking 2 to 3 more minutes or until barely pink; brush with more glaze. Remove to plate; cover with foil.

Meanwhile, bring broth, peas, remaining ginger and 1/4 teaspoon pepper to boil; stir in couscous. Remove from heat; cover. Let stand 5 minutes or until liquid is absorbed. Fluff with fork. Transfer chicken to plates; spoon glaze over each piece. Serve with couscous. Garnish with almonds.

Per serving: 399 calories, 33 grams protein, 5 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 53 grams carbohydrate, 73 milligrams cholesterol, 705 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for May 11, 2014

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

Sunday: Family

Bake your own TURKEY BREAST today and make or buy GRAVY to spoon over it. Accompany the juicy bird with MASHED POTATO BAKE.

Try CHILLED ASPARAGUS SALAD WITH SHERRY VINAIGRETTE. Fill a bowl with water and ice. Hard-cook 1 egg and mince; set aside. Cut 1 inch from bottoms of 1 pound thin asparagus and peel the lower 2 inches. In a large skillet or saucepan wide enough to hold asparagus, bring 6 cups water to boil; add 1 teaspoon coarse salt. Add asparagus; cook 2 minutes, adjusting heat if necessary. Drain; immediately transfer asparagus to ice bath to chill. Drain well; blot thoroughly with paper towels.

In a large bowl, whisk together 1 1/2 tablespoons sherry vinegar, 2 teaspoons Dijon mustard, 1/8 teaspoon honey and 1 tablespoon minced green onion. Whisking constantly, drizzle in 1 1/2 tablespoons extra-virgin olive oil until thoroughly combined. Season with coarse salt and freshly ground black pepper. Toss the asparagus with the vinaigrette and arrange on platter. Chill 30 minutes to allow asparagus to absorb vinaigrette. Garnish with the minced egg. (Adapted from "The Flexitarian Table," Peter Berley; Houghton Mifflin Harcourt, 2007.)

Add DINNER ROLLS. For dessert, buy or make a BLUEBERRY COBBLER.

Plan

Save enough turkey and cobbler for Monday. Save enough turkey, gravy and potatoes for Tuesday.

Shopping List

turkey breast to bake, homemade or store-bought gravy, cooking spray, Yukon gold and sweet potatoes to mash, 1 percent milk, 1/3 less-fat cream cheese, butter, green onions, coarse salt, pepper, dried thyme, egg, fresh asparagus, sherry vinegar, Dijon mustard, honey, extra-virgin olive oil, dinner rolls, homemade or store-bought blueberry cobbler.

Monday: Heat and Eat

Use your leftovers for TURKEY CORN CHOWDER. Add a SPINACH SALAD and CRACKERS. Top the leftover COBBLER with light whipped cream for a quick dessert.

Plan

Prepare the turkey chowder the day before to allow the flavors to blend.

Shopping List

olive oil, sliced fresh crimini mushrooms, onion, fat-free chicken broth, frozen shoepeg white corn, canned condensed less-fat, less-sodium cream of chicken soup, orzo pasta, dried basil, dried oregano, coarse salt, pepper, 1 percent milk, flour, fresh spinach, crackers, light whipped cream.

Tuesday: Budget

Save some money and make open-face HOT TURKEY SANDWICHES (use whole-grain bread) with the leftover turkey and gravy. On the side, heat the leftover POTATOES and serve them alongside steamed fresh CARROTS tossed with a little orange marmalade. For dessert, PLUMS are easy.

Shopping List

whole-grain bread (for sandwiches), fresh carrots, orange marmalade, plums.

Wednesday: Meatless

You'll enjoy the light flavor of PASTA WITH LEMON CREAM SAUCE. Cook 8 ounces rotini pasta according to directions; drain. Meanwhile, melt 1 teaspoon butter in a large nonstick skillet over medium heat. Add 2 cups fresh asparagus cut into 1-inch pieces, 1 medium chopped zucchini and 2 cloves minced garlic. Cook, stirring frequently, 6 to 8 minutes or until softened. Remove with slotted spoon and add to pasta. In a small saucepan, combine 1/2 cup whole milk and 2 teaspoons finely grated lemon peel; boil 2 to 3 minutes to reduce to about 1/3 cup. Pour sauce over pasta; toss to coat. Season with coarse salt and pepper to taste.

Serve immediately with MIXED GREENS and GARLIC BREAD. For dessert, top BROWNIES with light whipped cream.

Plan

Save enough brownies for Thursday.

Shopping List

rotini, butter, fresh asparagus, fresh zucchini, garlic, whole milk, lemon, coarse salt, pepper, salad greens, garlic bread, brownies, light whipped cream.

Thursday: Express

Make it quick tonight with MEATBALL AND PEPPER SUBS. In a large pan, combine 2 cups marinara sauce with 1 (16-ounce) package frozen bell peppers and bring to boil. Add 1 (12-ounce) package refrigerated, fully cooked Italian turkey meatballs. Cover; simmer 3 to 4 minutes to heat through. Spoon into toasted split club (or sandwich) rolls. Serve with deli CARROT SALAD. Serve the leftover BROWNIES for dessert.

Shopping List

marinara sauce, packaged frozen bell peppers, refrigerated, fully cooked Italian turkey meatballs, club or sandwich rolls, deli carrot salad.

Friday: Kids

Treat the children (and adults) to SALSA CHICKEN. Heat oven to 375 degrees. Divide and sprinkle 4 teaspoons reduced-sodium taco seasoning mix on both sides of 6 boneless, skinless chicken thighs or breast halves. Place chicken in a 7-by-12-inch baking dish coated with cooking spray. Pour 1 cup mild salsa over chicken. Bake 25 to 30 minutes, or until internal temperature of chicken registers 165 degrees. Sprinkle chicken with 1 cup shredded 50 percent reduced-fat cheddar cheese; continue baking 3 to 5 minutes or until cheese melts. Garnish with reduced-fat sour cream.

Serve with packaged YELLOW RICE, GREEN BEANS and fat-free whole-grain flour TORTILLAS. For dessert, toss sliced ORANGES with a little pure vanilla extract.

Shopping List

reduced-sodium taco seasoning mix, boneless, skinless chicken thighs or breast halves, cooking spray, mild salsa, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, packaged yellow rice, green beans, fat-free whole-grain flour tortillas, oranges, pure vanilla extract.

Saturday: Easy Entertaining

Invite your guests for LINGUINE WITH SEA SCALLOPS AND GRAPE TOMATOES. Serve with a BIBB LETTUCE SALAD and BAGUETTES. What dessert could be better than fresh sliced STRAWBERRIES over fat-free VANILLA ICE CREAM, topped with light whipped cream?

Shopping List

linguine, olive oil, garlic, crushed red pepper, sea or bay scallops, grape tomatoes, freshly ground black pepper, coarse salt, fresh parsley, butter, bibb lettuce, baguettes, fresh strawberries, fat-free vanilla ice cream, light whipped cream.

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