health

7 Day Menu Planner for July 27, 2014

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

Sunday: Family

The family will enjoy another version of CHICKEN POLLO. Serve with CORN-ON-THE-COB and a LETTUCE WEDGE. Add CUBAN BREAD. For dessert, buy or make FLAN.

Plan

Save enough chicken, topping and corn for Monday.

Shopping List

boneless, skinless chicken breasts, mojo marinade (such as Goya or Badia), onion, fresh parsley, canola oil, limes, corn-on-the-cob, lettuce, Cuban bread, flan.

CHICKEN POLLO

Servings: Makes 8 servings

Prep time: less than 20 minutes; marinating time: 2 hours

Cook time: 16 minutes

  • 8 (5- to 6-ounce) boneless, skinless chicken breasts
  • 6 tablespoons mojo marinade (such as Goya or Badia)
  • 1 cup onion, finely chopped
  • 1/2 cup fresh parsley, finely chopped
  • 2 tablesoons canola oil, divided
  • 8 teaspoons fresh lime juice, divided
  • Lime wedges for garnish

Combine chicken breasts with mojo marinade; marinate in refrigerator 2 hours, turning occasionally. Combine onion and parsley; set aside.

Remove chicken and pat dry; discard marinade. Cook chicken in 2 batches. For each batch, heat 1 tablespoon canola oil in large nonstick skillet on medium-high. Add 4 pieces chicken; cook 4 minutes on each side or until no longer pink. Drizzle each breast with 1 teaspoon lime juice; top each serving with 2 tablespoons onion mixture. Serve with lime wedges.

Per serving: 207 calories, 30 grams protein, 7 grams fat (33 percent calories from fat), 1.1 grams saturated fat, 3 grams carbohydrate, 91 milligrams cholesterol, 370 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

For a simple meal, top heated canned reduced-sodium (rinsed) BLACK BEANS with slices of leftover CHICKEN and the onion/parsley topping. Alongside, add leftover CORN and CRUSTY BREAD. For dessert, FRESH PINEAPPLE garnished with toasted coconut will work.

Shopping List

canned reduced-sodium black beans, crusty bread, fresh pineapple, coconut.

Tuesday: Express

We might all sing the blues sometimes, but not when UPTOWN BLUES WRAPS are for dinner. Spread 1/2 cup reduced-fat blue cheese dressing almost to edge of 4 (10-inch) whole-grain fat-free tortillas. Spread 2 cups cooked rice and 2 cups barbecued shredded chicken (such as Lloyd's or another brand) evenly over dressing; top each with lettuce leaf. Place 1 drained, roasted red pepper (from 7 ounce jar) on lettuce. Fold edge of each tortilla up about 1 inch over filling; roll each tortilla tightly to make wrap. Cover with waxed paper and microwave tortillas 1 to 2 minutes on high (100 percent power) or until hot.

Serve with deli COLESLAW. Enjoy fresh CHERRIES for dessert.

Shopping List

reduced-fat blue cheese dressing, whole-grain fat-free tortillas, rice, barbecued shredded chicken (such as Lloyd's or another brand), lettuce, jar roasted red peppers, deli coleslaw, fresh cherries.

Wednesday: Meatless

Try TORTELLINI SOUP for a no-meat dinner. Heat 1 tablespoon olive oil on medium-low in a 4-quart pot. Stir in 2 ribs chopped celery, 1 medium chopped carrot, 1 medium chopped onion and 4 cloves minced garlic; cover and cook 10 minutes or until vegetables are softened. Add 3 (14-ounce) cans vegetable broth and 2 cups water. Bring to boil; stir in 1 (9-ounce) package refrigerated reduced-fat cheese tortellini and cook according to directions. Stir in 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 1 (6-ounce) package baby spinach, 1/2 teaspoon nutmeg and 1/2 teaspoon pepper. Heat through.

Serve with a packaged GREEN SALAD and GARLIC BREAD. FRESH APRICOTS are dessert.

Shopping List

olive oil, celery, carrot, onion, garlic, vegetable broth, refrigerated reduced-fat cheese tortellini, canned reduced-sodium cannellini beans, packaged baby spinach, nutmeg, pepper, packaged green salad, garlic bread, fresh apricots.

Thursday: Kids

Take the night off and buy the kids a PIZZA for dinner. They'll like dipping RED BELL PEPPER STRIPS into ranch dressing on the side. For dessert, make a STRAWBERRY VANILLA SMOOTHIE. In a blender, combine 1 cup fresh strawberries, 1 cup orange juice, 1 cup fat-free vanilla ice cream, 1 cup ice cubes and 1 teaspoon pure vanilla extract. Blend until smooth.

Plan

Buy enough strawberries and save enough ice cream for Saturday.

Shopping List

pizza, red bell peppers, ranch dressing, fresh strawberries, orange juice, fat-free vanilla ice cream, pure vanilla extract.

Friday: Budget

Save some electricity and prepare STRAWBERRY AND CHICKEN SALAD tonight. Toss 1 (10-ounce) package torn romaine (or 8 cups) with 1 (8- to 10-ounce) package oven-roasted chicken breast, 3/4 cup orange sections, 2 cups sliced leftover fresh strawberries, 1/2 medium sliced red onion and 1/2 cup creamy poppy seed dressing. Garnish with toasted sliced almonds.

Serve with WHOLE-GRAIN ROLLS. For dessert, top instant CHOCOLATE PUDDING (1 percent milk) with light whipped cream.

Shopping List

packaged romaine, packaged oven-roasted chicken breast, oranges, red onion, creamy poppy seed dressing, sliced almonds, whole-grain rolls, instant chocolate pudding, 1 percent milk, light whipped cream.

Saturday: Easy Entertaining

Serve your guests BROILED LAMB CHOPS. Brush the chops with a mixture of olive oil, garlic and dried oregano. Broil 1-inch-thick chops 3 to 4 inches from heat for 7 to 11 minutes; turn once.

Serve with WILD RICE AND ORZO. Add SPINACH SALAD garnished with goat cheese and toasted sliced almonds along with CRUSTY ROLLS. This TEXAS PEACH COBBLER served with leftover ICE CREAM got rave reviews from the guests.

Shopping List

lamb chops, olive oil, garlic, dried oregano, wild rice, orzo, butter, onion, frozen petite green peas, coarse salt, pepper, green onions, fresh spinach, goat cheese, almonds, crusty rolls, peaches, sugar, lemon, cinnamon, ginger, pure vanilla extract, unsalted butter, flour, baking powder, 1 percent milk.

WILD RICE AND ORZO

Servings: Makes 8 servings

Prep time: about 10 minutes

Cook time: about 15 minutes, plus time to cook rice and orzo

  • 1 cup wild rice
  • 1 cup orzo
  • 1 tablespoon butter
  • 2 cups onion, chopped
  • 1 1/2 cups frozen petite green peas, thawed
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/3 cup green onions, sliced

Cook rice and orzo separately according to package directions.

Meanwhile, melt butter in a large nonstick skillet. Add onion; cover and cook on medium 15 minutes or until softened, stirring occasionally. Stir in peas, salt and pepper and cook 1 minute. Drain rice and orzo; pour into serving dish. Stir in onion mixture and green onions and serve.

Per serving: 199 calories, 7 grams protein, 2 grams fat (10 percent calories from fat), 1 gram saturated fat, 38 grams carbohydrate, 4 milligrams cholesterol, 166 milligrams sodium, 4 grams fiber.

TEXAS PEACH COBBLER

Servings: Makes 10 servings

Prep time: 20 minutes

Cook time: 45 minutes

  • 12 to 14 (about 3 1/2 pounds) ripe medium peaches, peeled, pitted and sliced
  • 3 tablespoons sugar
  • 1 tablespoon freshly squeezed lemon juice
  • 2 teaspoons cinnamon
  • 3/4 teaspoon ginger
  • 3/4 teaspoons pure vanilla extract
  • Topping:
  • 1/4 cup unsalted butter
  • 1 1/4 cups flour
  • 3/4 cup sugar
  • 2 teaspoons baking powder
  • 1 cup 1 percent milk

Heat oven to 350 degrees. In a large bowl, combine peaches, sugar, lemon juice, cinnamon, ginger and vanilla extract; set aside.

In a 9-by-13-inch baking dish, melt unsalted butter in oven. In a separate bowl, mix together flour sugar, baking powder and add the milk. Mix until lightly blended. Spoon mixture over melted butter. Don't stir. Pour the peach mixture over batter. Bake 45 minutes. As the cobbler bakes, the batter oozes up and around fruit, for a cobbler with a moist, golden-brown crust. (Adapted from "Smoke and Spice," Cheryl and Bill Jamison, Harvard Common Press, 2014.)

Per serving: 243 calories, 4 grams protein, 5 grams fat (19 percent calories from fat), 3.1 grams saturated fat, 47 grams carbohydrate, 13 milligrams cholesterol, 92 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for July 20, 2014

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

Sunday: Family

These MEDITERRANEAN BEEF KEBABS make a delicious family meal. Serve the kebabs over SPAGHETTI. Add STEAMED FRESH ZUCCHINI on the side, along with this WILTED SPINACH SALAD. Toss torn spinach, yellow bell pepper strips and cucumber slices with warmed balsamic vinaigrette. Add ITALIAN BREAD STICKS.

For dessert, make AMBROSIA. Layer sliced fresh strawberries, orange sections, fresh pineapple chunks and sweetened flaked coconut in a glass serving bowl. Repeat layers once or twice, sprinkling with sugar if needed.

Plan

Save 2 kebabs for Monday.

Shopping List

boneless well-trimmed sirloin steak, green onions, olive oil, lemon, garlic, dried tarragon, dried oregano, black pepper, spaghetti, fresh zucchini, fresh spinach, yellow bell pepper, cucumber, balsamic vinaigrette, Italian bread sticks, fresh strawberries, oranges, fresh pineapple, sweetened flaked coconut, sugar.

MEDITERRANEAN BEEF KEBABS

Servings: Makes 6 servings

Prep time: 10 minutes; marinating time: 4 to 24 hours

Cook time: 10 to 12 minutes

  • 1 1/2 pounds boneless sirloin steak, well-trimmed and cut into 1 1/2-inch cubes
  • 3 green onions, sliced
  • 2 tablespoons olive oil
  • 3 tablespoons fresh lemon juice
  • 1 1/2 teaspoons minced garlic
  • 2 teaspoons dried tarragon
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon freshly ground black pepper

Place meat in resealable plastic bag. Combine onions, olive oil, lemon juice, garlic, tarragon, oregano and pepper. Pour over meat and turn to coat. Marinate in refrigerator 4 to 24 hours; turn bag occasionally.

Drain meat; discard marinade. Thread meat onto 6 (12-inch) metal skewers, leaving 1/4 inch between pieces. Place kebabs on top of broiler pan. Broil 4 to 5 inches from heat 10 to 12 minutes or until meat is slightly pink in center; turn to brown evenly.

Per serving: 136 calories, 21 grams protein, 5 grams fat (35 percent calories from fat), 1.7 grams saturated fat, no carbohydrate, 56 milligrams cholesterol, 44 milligrams sodium, no fiber.

Monday: Heat and Eat

Make BARBECUE BEEF SANDWICHES with the leftover kebabs. Chop the kebabs; mix them with any barbecue sauce and heat. Pile mixture onto toasted whole-grain buns and top with deli COLESLAW. Add DILL PICKLES and munch on BAKED POTATO CHIPS. FRESH PEACHES are dessert.

Plan

Buy enough coleslaw for Thursday.

Shopping List

any barbecue sauce, whole-grain buns, deli coleslaw, dill pickles, baked potato chips, fresh peaches.

Tuesday: Meatless

Quick and with no meat, this BROCCOLI AND BEAN LINGUINE gets to the table in a hurry. Add a MIXED GREENS SALAD and GARLIC BREAD on the side. For dessert, make CHOCOLATE PUDDING with 1 percent milk.

Shopping List

linguine, broccoli, canned reduced-sodium cannellini beans, refrigerated light Alfredo sauce, garlic, croutons or panko bread crumbs, crushed red pepper, olive oil, salad greens, garlic bread, chocolate pudding, 1 percent milk.

BROCCOLI AND BEAN LINGUINE

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 5 minutes, plus pasta

  • 6 ounces linguine
  • 3 cups broccoli florets
  • 1 (15-ounce) can reduced-sodium cannellini beans, rinsed
  • 1 (10-ounce) container refrigerated light Alfredo sauce
  • 3 cloves garlic, minced
  • 1/2 cup croutons or panko bread crumbs, crushed
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon olive oil

Cook linguine according to directions. Add broccoli the last 3 minutes of cooking time; drain, reserving 1/2 cup pasta water. Return pasta mixture to pot; keep warm.

Meanwhile, in a food processor or blender, combine beans, Alfredo sauce, garlic and reserved pasta water. Cover; process until nearly smooth. Transfer to small saucepan; heat on medium, stirring frequently, 5 minutes or until hot. Spoon sauce onto serving plates, top with pasta mixture, croutons (or panko), crushed red pepper and a drizzle of olive oil. (Adapted from "Better Homes and Gardens: The Ultimate Quick and Healthy Book," Jan Miller, editor; Houghton Mifflin Harcourt, 2014.)

Per serving: 430 calories, 19 grams protein, 11 grams fat (23 percent calories from fat), 4.7 grams saturated fat, 66 grams carbohydrate, 17 milligrams cholesterol, 550 milligrams sodium, 10 grams fiber.

Wednesday: Budget

Keep an eye on the budget tonight by serving BAKED POTATOES topped with canned low-fat turkey chili. Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Bite into fresh PLUMS for dessert.

Shopping List

potatoes to bake, canned low-fat turkey chili, lettuce, whole-grain rolls, fresh plums.

Thursday: Express

Make it quick and cool tonight with DIJON CHICKEN SALAD SANDWICHES. Stir 1 teaspoon Dijon mustard into 2 cups deli chicken salad. Spread the mixture on whole-grain bread and top with leaf lettuce. Mix chopped red bell pepper into leftover deli COLESLAW to serve on the side. Pop RED AND GREEN GRAPES into your mouth for dessert.

Shopping List

Dijon mustard, deli chicken salad, whole-grain bread, leaf lettuce, red bell pepper, red and green grapes.

Friday: Kids

The kids will be singing "get along little doggie" when you prepare COWBOY BAKED BEANS AND SAUSAGE for dinner. Heat a large nonstick skillet over medium until hot. Add 8 ounces reduced-fat smoked sausage or hot dogs (cut into 1/2-inch slices); cook and stir 3 minutes or until browned. Spoon into a bowl. To skillet, add 3/4 cup barbecue sauce, 2 tablespoons pancake syrup, 2 tablespoons water and 1 tablespoon cider vinegar; bring to boil. Stir in 1 (15-ounce) can rinsed reduced-sodium red kidney beans, 1 (15-ounce) can rinsed reduced-sodium pinto beans and 1 (15-ounce) can rinsed reduced-sodium black beans. Cover and heat on medium for 15 minutes, stirring often before serving with sausage. Add CARROT STICKS.

Gather 'round the campfire for GIMME MORE S'MORES. Spread 6 graham cracker squares with 12 teaspoons marshmallow cream and top with 6 tablespoons chopped grapes. Spread 6 more crackers with 6 teaspoons peanut butter; place on grapes, peanut butter-side down. Nibble on!

Shopping List

reduced-fat smoked sausage or hot dogs, barbecue sauce, pancake syrup, cider vinegar, canned reduced-sodium red kidney beans, canned reduced-sodium pinto beans, canned reduced-sodium black beans, carrots, graham crackers, marshmallow cream, grapes, peanut butter.

Saturday: Easy Entertaining

Invite guests for ROAST FISH AND FRESH TOMATOES. Serve over RICE, along with GREEN BEANS and a ROMAINE SALAD. Add BAGUETTES. Make HONEY-BERRY CREPES for dessert. Fill crepes with any chopped fresh berries. Roll; top with vanilla yogurt and drizzle with honey.

Tip

Invite guests for ROAST FISH AND FRESH TOMATOES. Serve over RICE, along with GREEN BEANS and a ROMAINE SALAD. Add BAGUETTES. Make HONEY-BERRY CREPES for dessert. Fill crepes with any chopped fresh berries. Roll; top with vanilla yogurt and drizzle with honey.

Shopping List

paprika, coarse salt, boneless cod, halibut or other thick white fish, olive oil, onion, garlic, tomatoes, red wine vinegar, sliced almonds, rice, green beans, romaine, baguettes, crepes, any fresh berries, vanilla yogurt, honey.

ROAST FISH WITH FRESH TOMATOES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 teaspoon paprika
  • 1/2 teaspoon coarse salt
  • 1 1/2 pounds boneless cod, halibut or other thick white fish, cut into 4 pieces
  • 3 tablespoons olive oil, divided
  • 1 medium onion, chopped
  • 1 tablespoon coarsely chopped garlic
  • 1 pound tomatoes, cut into chunks
  • 1 tablespoon red wine vinegar
  • Sliced and toasted almonds for garnish

Heat oven to 450 degrees. In a small bowl, combine paprika and salt. Sprinkle half of the mixture over both sides of fish. Set aside. In a large ovenproof skillet, heat 2 tablespoons olive oil over medium. Add onion and garlic; cook and stir 3 to 4 minutes or until onion begins to soften. Transfer to a bowl. Add tomatoes and remaining paprika mixture to bowl; mix well.

To skillet, add remaining oil; cook fish 2 minutes or until brown on one side. Spoon tomato-onion mixture over and around fish; drizzle with red wine vinegar. Bake 8 minutes or until fish is opaque throughout and tomatoes are hot. Sprinkle with toasted almonds.

Per serving: 249 calories, 28 grams protein, 11 grams fat (41 percent calories from fat), 1.6 grams saturated fat, 8 grams carbohydrate, 65 milligrams cholesterol, 339 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for July 13, 2014

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

Sunday: Family

Prepare your own BAKED HAM for the family today. Alongside, serve COUSCOUS SALAD WITH DRIED CHERRIES. Add steamed fresh GREEN BEANS and DINNER ROLLS. Buy a DEEP-DISH APPLE PIE for dessert.

Plan

Save enough ham and pie for Monday.

Shopping List

ham to bake, fat-free chicken broth, couscous, dried tart cherries, carrots, cucumber, green onions, pine nuts, balsamic vinegar, olive oil, Dijon mustard, coarse salt, pepper, salad greens, fresh green beans, dinner rolls, deep-dish apple pie.

Monday: Heat and Eat

With Sunday's leftover ham, make HAM AND THREE-BEAN SALAD. Add CRUSTY BREAD and, of course, leftover PIE.

Shopping List

fresh sliced mushrooms, jar roasted red peppers, canned reduced-sodium cannellini beans, canned reduced-sodium kidney beans, canned reduced-sodium black beans, celery, parmesan cheese, reduced-fat Italian dressing, parsley, salad greens, crusty bread.

Tuesday: Express

Decrease your food expenditures and your calories with this OPEN-FACE TURKEY REUBEN SANDWICH. Heat oven to 350 degrees. Make a lighter Russian dressing by combining 1/4 cup low-fat mayonnaise, 1 1/2 tablespoons ketchup and 1 tablespoon sweet pickle relish; mix well. Rinse and squeeze dry 1 cup refrigerated sauerkraut. Toss together the dressing and sauerkraut in a medium bowl. Arrange 4 slices rye bread on a rimmed baking pan. On each slice, layer 1 thin slice Swiss cheese (cut to fit bread), 2 thin slices deli turkey, 1/2 cup sauerkraut mixture and 1 more slice of Swiss cheese. Bake 2 minutes or until the cheese melts.

Serve with OVEN FRIES (frozen) and DILL PICKLES. Add SLICED CANTALOUPE for dessert.

Shopping List

low-fat mayonnaise, ketchup, sweet pickle relish, refrigerated sauerkraut, rye bread, sliced Swiss cheese, sliced deli turkey, frozen oven fries, dill pickles, cantaloupe.

Wednesday: Budget

Save some money and time and serve ITALIAN CHICKEN WITH NOODLES. Sprinkle 1 1/2 pounds boneless, skinless chicken thighs with 2 teaspoons dried thyme and 2 teaspoons dried oregano. In a 4-quart or larger slow cooker, add 1 (14-ounce) can fat-free chicken broth, 1 (14.5-ounce) can no-salt-added undrained diced tomatoes, 1 1/2 cups thinly sliced carrots and 1 large thinly sliced onion (separated into rings). Top with chicken; cover. Cook 7 hours on low.

Stir in 3 cups uncooked no-yolk egg noodles and 3/4 cup frozen peas. Cover; cook 15 more minutes on high or just until the noodles are tender.

Add a LETTUCE WEDGE and GARLIC BREAD. Fresh PINEAPPLE is dessert.

Shopping List

boneless, skinless chicken thighs, dried thyme, dried oregano, canned fat-free chicken broth, canned no-salt-added diced tomatoes, carrots, onion, no-yolk egg noodles, frozen peas, lettuce, garlic bread, pineapple.

Thursday: Meatless

PIMENTO CHEESE SANDWICHES have always been high on my list of favorites. I look for the refrigerated low-fat version of the cheese (or you can make your own). Add some seeded, chopped jalapeno peppers to the cheese, fill the sandwich with lots of lettuce and tomato slices, and eat it on whole-grain bread or toast.

You can add baked POTATO CHIPS and SWEET PICKLES on the side. Serve with your favorite deli SOUP. Add STRAWBERRIES for dessert.

Shopping List

refrigerated low-fat pimento cheese, jalapeno peppers, lettuce, tomatoes, whole-grain bread, baked potato chips, sweet pickles, any deli soup, fresh strawberries.

Friday: Kids

TACO CASSEROLE is kind to your budget and nice to your taste buds. Heat oven to 400 degrees. Brown 1 1/2 pounds lean ground beef in a large nonstick skillet on medium-high; drain. Stir in 1 (1.25-once) package less-sodium taco seasoning mix, 1 (16-ounce) can reduced-sodium rinsed pinto beans, 1 (8-ounce) can no-salt-added tomato sauce and 1 (11-ounce) can drained Mexican-style rinsed corn. Bring to boil; Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup reduced-fat shredded cheddar cheese and 1 cup coarsely crushed tortilla chips. Bake 5 to 10 minutes or until cheese melts.

Serve with shredded lettuce, diced tomatoes, diced avocado and reduced-fat sour cream.

Instant VANILLA PUDDING made with 1 percent milk makes dessert easy.

Shopping List

lean ground beef, packaged less-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned Mexican-style corn, reduced-fat cheddar cheese, tortilla chips, lettuce, tomatoes, avocado, reduced-fat sour cream, instant vanilla pudding, 1 percent milk.

Saturday: Easy Entertaining

PAN-ROASTED CHICKEN BREASTS WITH ROASTED TOMATOES AND WHITE BEANS was a big hit with our guests. Add a ROMAINE SALAD and SOURDOUGH BREAD. LIME SHERBET and BUTTER COOKIES are a refreshing dessert.

Shopping List

extra-virgin olive oil, skin-on, bone-in chicken breasts, cherry tomatoes, garlic, coarse salt, pepper, dried rosemary, any canned reduced-sodium white beans, romaine, sourdough bread, lime sherbet, butter cookies.

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