health

7 Day Menu Planner for October 12, 2014

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

Sunday: Family

The combination of apples and pork is perfect for a fall family dinner, so enjoy these AUTUMN-GLAZED PORK CHOPS. Heat 2 teaspoons canola oil on medium-high in a large nonstick skillet until hot. Brown 6 (3/4-inch) boneless pork loin chops sprinkled with pepper 2 to 3 minutes on each side. Add 1/3 cup apple cider or juice. Cover tightly; cook on low 4 minutes or until internal temperature is 145 degrees. Let stand 3 minutes.

Meanwhile, combine 2/3 cup whole-berry cranberry sauce, 2 tablespoons each honey and frozen orange juice concentrate, and 1/4 teaspoon each ground ginger and nutmeg. Pour over chops; continue to cook 1 to 2 minutes or until heated through.

Add your RICE PILAF, GREEN BEANS, deli COLESLAW and BISCUITS to your meal. Buy a CHOCOLATE LAYER CAKE for dessert and skip most of the icing.

Tip

The combination of apples and pork is perfect for a fall family dinner, so enjoy these AUTUMN-GLAZED PORK CHOPS. Heat 2 teaspoons canola oil on medium-high in a large nonstick skillet until hot. Brown 6 (3/4-inch) boneless pork loin chops sprinkled with pepper 2 to 3 minutes on each side. Add 1/3 cup apple cider or juice. Cover tightly; cook on low 4 minutes or until internal temperature is 145 degrees. Let stand 3 minutes.

Meanwhile, combine 2/3 cup whole-berry cranberry sauce, 2 tablespoons each honey and frozen orange juice concentrate, and 1/4 teaspoon each ground ginger and nutmeg. Pour over chops; continue to cook 1 to 2 minutes or until heated through.

Add your RICE PILAF, GREEN BEANS, deli COLESLAW and BISCUITS to your meal. Buy a CHOCOLATE LAYER CAKE for dessert and skip most of the icing.

Plan

Save two pork chops for Monday; save enough coleslaw and cake for Tuesday, and some green beans for Wednesday.

Shopping List

canola oil, boneless pork loin chops, pepper, apple cider or juice, canned whole-berry cranberry sauce, honey, frozen orange juice concentrate, ground ginger, nutmeg, rice pilaf, green beans, deli coleslaw, biscuits, chocolate layer cake.

Monday: Heat and Eat

Use the leftovers for SAUERKRAUT WITH PORK AND APPLES. Rinse and drain 4 cups refrigerated sauerkraut; place in microwave container. Chop leftover cooked pork chops; add chops and 1/2 sliced apple to kraut and mix. Cover and microwave on medium (50 percent power) 10 minutes or until hot. Stir occasionally. Serve with brown mustard.

On the side, add STEAMED CARROTS and RYE BREAD. For dessert, GINGERSNAPS are easy.

Shopping List

refrigerated sauerkraut, apple, brown mustard, carrots, rye bread, gingersnaps.

Tuesday: Express

Dinner will be quick tonight because you're having CHICKEN FAJITAS. In a large skillet, heat 1 tablespoon canola oil over medium-high and cook 1 (16-ounce) package frozen bell pepper stir-fry mix (partially thawed) for 1 minute. Add 1 (8- to 10-ounce) package cooked, sliced chicken breast and 1/3 cup stir-fry sauce; cook 3 minutes. Spoon into 4 large, heated fat-free flour tortillas, roll and eat.

Serve with canned reduced-sodium BLACK BEANS and leftover COLESLAW. Dessert is leftover CAKE.

Shopping List

canola oil, frozen bell pepper stir-fry mix, packaged cooked, sliced chicken breast, stir-fry sauce, large fat-free flour tortillas, canned reduced-sodium black beans.

Wednesday: Kids

Make kids' night steak night with this economical SWISS STEAK. Nothing is better with steak than your MASHED POTATOES and some frozen PEAS. Add a few CELERY STICKS to munch on and SOFT ROLLS, too. Dessert is fresh PINEAPPLE.

Shopping List

canola oil, flour, coarse salt, pepper, cube (or minute) steaks, canned Italian-style stewed tomatoes, Worcestershire sauce, fresh parsley, green bell pepper, potatoes to mash, frozen peas, celery sticks, soft rolls, fresh pineapple.

SWISS STEAK

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: 30 minutes

  • 1 tablespoon canola oil
  • 1 1/2 tablespoons flour
  • Coarse salt and pepper to taste
  • 4 cubed (or minute) steaks (about 1 pound)
  • 1 (14 1/2-ounce) can Italian-style stewed tomatoes
  • 1 teaspoon Worcestershire sauce
  • 3 tablespoons chopped fresh parsley, divided
  • 1 medium green bell pepper, cut into 1/4-inch slices

Heat a large nonstick skillet over medium heat; add oil. In shallow dish, mix flour, salt and pepper to taste. Blot both sides of steaks with paper towel. Coat each side of steaks with flour; shake off excess. Brown meat on both sides (about 5 minutes total). Meanwhile, mix tomatoes, Worcestershire sauce and 2 tablespoons parsley. After meat is browned, add tomato mixture to skillet; bring to boil, reduce heat, cover and cook 20 minutes. Stir occasionally. Add bell pepper; cover and cook about 5 more minutes or until meat is done and peppers are softened. Place meat on serving platter; spoon sauce over. Garnish with remaining parsley. Serve immediately.

Per serving: 214 calories, 27 grams protein, 6 grams fat (27 percent calories from fat), 1.3 grams saturated fat, 10 grams carbohydrate, 58 milligrams cholesterol, 311 milligrams sodium, 2 grams fiber.

Thursday: Meatless

Call it comfort food or call it delicious, THREE-CHEESE PASTA is both. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Make dessert light with PEARS.

Shopping List

cooking spray, penne, rigatoni or ziti pasta, red bell pepper, green onions, butter, flour, coarse salt, white or black pepper, skim milk, 50 percent reduced-fat cheddar cheese, reduced-fat Swiss cheese, Monterey Jack cheese, fresh spinach, whole-grain rolls, pears.

THREE-CHEESE PASTA

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: about 40 minutes

  • 2 1/2 cups penne, rigatoni or ziti pasta
  • 1 chopped red bell pepper
  • 3 thinly sliced green onions
  • 3 tablespoons each butter and flour
  • 1/4 teaspoon each coarse salt and white or black pepper
  • 2 cups skim milk
  • 1 cup shredded 50 percent reduced-fat cheddar cheese
  • 1/2 cup shredded reduced-fat Swiss cheese
  • 1/2 cup finely shredded Monterey Jack cheese

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. Cook pasta according to directions; set aside. Microwave the pepper and onions on high (100 percent power) for 3 minutes, covered. Set aside. Place butter in 2-quart container and microwave on medium (50 percent power) about 3 minutes. Stir in flour, salt and pepper. Whisk in milk. Cover and microwave on high about 5 minutes; stir after 2 minutes, and then stir again occasionally until thickened. Stir in the cheeses until they melt. Drain pasta and add to cheese mixture along with vegetables and mix well. Pour into baking dish and bake 30 minutes or until golden brown on top.

Per serving: 347 calories, 19 grams protein, 14 grams fat (36 percent calories from fat), 8.5 grams saturated fat, 38 grams carbohydrate, 40 milligrams cholesterol, 361 milligrams sodium, 2 grams fiber.

Friday: Budget

Save some money with CHICKEN-ONION BURGERS. Mix together 2 pounds ground chicken, 1 envelope dehydrated onion soup mix and 1/2 cup water. Form into 8 patties. Grill or broil 6 minutes on each side or until cooked through (165 degrees). Serve on sesame seed buns spread with low-fat mayonnaise and top with lettuce. Add TOMATO SOUP and deli CARROT SALAD. TAPIOCA PUDDING is your dessert.

Shopping List

ground chicken, dehydrated onion soup mix, sesame seed buns, low-fat mayonnaise, lettuce, tomato soup, deli carrot salad, tapioca pudding.

Saturday: Easy Entertaining

Entertain your guests with SHRIMP CREOLE tonight. Add a MIXED GREENS SALAD and BAGUETTES.

This FRUIT PARFAIT is as pretty as it is delicious. Drain 2 1/2 cups fat-free vanilla yogurt in a white paper towel-lined strainer set over a bowl for 2 hours. Place the solids in a bowl and discard the liquid. Stir 5 tablespoons apricot spreadable fruit (such as Polaner) into the solids. Place half the yogurt mixture in 4 stemmed dessert dishes. Top with light whipped cream. Mix together 1 peeled chopped apple and 1 chopped pear; spoon half the mixture into the 4 dishes on top of whipped cream. Sprinkle each dish with 1 1/2 teaspoons chopped walnuts. Repeat layers once. Garnish with more whipped cream and walnuts.

Shopping List

cooking spray, rice, canned diced tomatoes with garlic and onion, green bell pepper, celery, onion, light or low-sodium Creole seasoning (such as Tony Chachere), light-brown sugar, dried oregano, medium raw shrimp, salad greens, baguettes, fat-free vanilla yogurt, apricot spreadable fruit, light whipped cream, apple, pear, walnuts.

SHRIMP CREOLE

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes, plus rice

  • 3 cups cooked rice
  • 1 (14 1/2-ounce) can diced tomatoes with garlic and onion
  • 1 medium chopped green bell pepper
  • 1/2 cup sliced celery
  • 1/2 cup chopped onion
  • 1 tablespoon light or low-sodium Creole seasoning (such as Tony Chachere)
  • 2 to 3 tablespoons packed light-brown sugar
  • 1/2 teaspoon dried oregano
  • 1 pound medium raw shrimp, peeled and deveined

Heat oven to 450 degrees. Coat 4 sheets heavy-duty foil (each 12 by 18 inches) with cooking spray. Combine cooked rice, tomatoes, green pepper, celery, onion, Creole seasoning, brown sugar and oregano; mix well. Stir in shrimp. Divide mixture and spoon onto foil sheets. Bring up foil sides. Double-fold tops and ends to seal, leaving room for heat circulation inside. Bake 14 to 16 minutes on baking sheet.

Per serving: 317 calories, 27 grams protein, 1 gram fat (3 percent calories from fat), 0.2 grams saturated fat, 48 grams carbohydrate, 183 milligrams cholesterol, 324 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for October 05, 2014

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

Sunday: Family

Enjoy family day with GRILLED MARINATED STEAK. Serve with BAKED POTATOES topped with reduced-fat sour cream. Add steamed FRESH BROCCOLI and WHOLE-GRAIN BREAD. Sweeten the ending with COCONUT CREAM PIE for dessert.

Plan

Save enough steak and pie, and prepare extra potatoes for Monday.

Shopping List

beef top round steak, limes, green onions, canola oil, fresh ginger, garlic, coarse salt, potatoes to bake, reduced-fat sour cream, fresh broccoli, whole-grain bread, coconut cream pie.

GRILLED MARINATED STEAK

Servings: Makes 8 servings

Prep time: 15 minutes; marinating time: 6 hours to overnight

Cook time: 25 to 28 minutes; standing time: 5 minutes

  • 2 pounds beef top round steak, cut 1 1/2 inches thick
  • 1/2 cup fresh lime juice
  • 3 tablespoons minced green onions
  • 3 tablespoons water
  • 2 tablespoons canola oil
  • 1 tablespoon minced fresh ginger
  • 3 large cloves crushed garlic
  • 1/4 teaspoon coarse salt

Place beef in resealable plastic bag. Combine juice, onions, water, canola oil, ginger, garlic and salt; mix well. Pour over steak, turning to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill, covered, 25 to 28 minutes or until beef registers 140 degrees for medium-rare; turn occasionally. Transfer to cutting board. Let stand 5 minutes. Carve steak crosswise into thin slices.

Per serving: 142 calories, 26 grams protein, 3 grams fat (23 percent calories from fat), 1.1 grams saturated fat, no carbohydrate, 58 milligrams cholesterol, 142 milligrams sodium, no fiber.

Monday: Heat and Eat

Make STEAK SALAD by combining salad greens, tomato wedges, red onion rings and sliced cucumbers. Top the combo with thinly sliced leftover steak. Serve with reduced-fat PEPPERCORN RANCH DRESSING. Cut the leftover baked potatoes into wedges, coat with cooking spray, sprinkle with paprika and bake at 425 degrees or until hot. Add CRUSTY ROLLS. For dessert, enjoy leftover PIE.

Plan

Make Tuesday's soup today if time permits.

Shopping List

salad greens, tomatoes, red onion, cucumber, reduced-fat peppercorn ranch dressing, cooking spray, paprika, crusty rolls.

Tuesday: Budget

We're always ready for a tasty and inexpensive bowl of SPLIT PEA SOUP. In a Dutch oven, combine 1 pound dried split peas, 2 cups chopped fresh carrots, 2 cups chopped onions, 1 teaspoon dried thyme, 1/4 teaspoon coarse salt and 2 1/2 quarts water. Bring to boil on medium-high; reduce heat to low and simmer for 1 hour or until vegetables are tender. Stir in 8 ounces sliced, reduced-fat turkey kielbasa; heat through.

Serve with GRILLED CHEESE SANDWICHES and a SPINACH SALAD. FRESH PINEAPPLE is your dessert.

Shopping List

dried split peas, fresh carrots, onions, dried thyme, coarse salt, reduced-fat turkey kielbasa, bread, 50 percent reduced-fat cheddar cheese, fresh spinach, fresh pineapple.

Wednesday: Kids

Make kid-friendly TURKEY ENCHILADA GRANDE and expect to hear the bravos. Add RICE and SLICED AVOCADO to the plate.

Help the kids make SUPER SMOOTHIES for dessert. In a blender, combine 1/4 cup Nutella, 1 cup low-fat vanilla yogurt, 1/2 cup skim milk, 1 cup any mixed frozen fruit and 1 small banana; blend 2 minutes or until smooth. Garnish with light whipped cream.

Shopping List

canola oil, ground turkey breast, canned vegetarian refried beans, canned no-salt-added tomato sauce, packet enchilada sauce mix, cooking spray, corn tortillas, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, green onions, rice, avocado, Nutella, low-fat vanilla yogurt, skim milk, any mixed frozen fruit, banana, light whipped cream.

TURKEY ENCHILADA GRANDE

Servings: Makes 10 servings

Prep time: 15 minutes

Cook time: about 50 minutes; standing time: 10 minutes

  • 2 teaspoons canola oil
  • 1 pound ground turkey breast
  • 1 (16-ounce) can vegetarian refried beans
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 3/4 cup water
  • 1 (1 3/8- to 1 5/8-ounce) packet enchilada sauce mix
  • 8 (7- to 8-inch) corn tortillas, divided
  • 1 1/2 cups 50 percent reduced-fat shredded cheddar cheese, divided
  • Reduced-fat sour cream for garnish
  • Sliced green onions for garnish

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium. Add ground turkey and cook for 5 minutes or until no longer pink; drain. Stir in beans, tomato sauce, water and enchilada sauce mix. Bring to boil; reduce heat. Simmer, uncovered, 15 minutes; stir occasionally.

Coat a 9-by-13-inch baking dish with cooking spray. Arrange half the tortillas on bottom of dish, trimming and overlapping as necessary to cover. Spoon half of turkey mixture over tortillas in dish. Sprinkle with half of cheese. Repeat with remaining tortillas and turkey mixture. Bake, uncovered, 20 minutes. Sprinkle with remaining cheese. Bake, uncovered, 10 minutes or until heated through. Let stand 10 minutes. Top with sour cream and onions.

Per serving: 219 calories, 20 grams protein, 5 grams fat (21 percent calories from fat), 2 grams saturated fat, 24 grams carbohydrate, 37 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

Thursday: Express

Dinner will be on the table in a short time with CHICKEN PANINIS. Slice 4 sub rolls lengthwise; toast open-faced under broiler (or toaster oven) for 1 minute. Spread both sides of rolls with goat cheese (1/4 cup total). Divide and layer with tomato slices (1 large), fresh basil leaves (1 cup), and cooked, sliced chicken breast (from 8- to 10-ounce package). Close rolls. Heat a large nonstick skillet on medium-high and lay one sandwich in pan. Press down with heavyweight 7- or 8-inch pot and grill 3 minutes or until lightly browned. Turn and repeat with other side and the remaining sandwiches.

Serve with BAKED CHIPS and deli COLESLAW. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

sub rolls, goat cheese, tomato, fresh basil, packaged cooked, sliced chicken breast, baked chips, deli coleslaw, fat-free strawberry ice cream.

Friday: Meatless

Try MARINATED "CUTLETS" WITH SPICY SALSA for a no-meat experience. Pour 1/2 cup vinaigrette into resealable plastic bag. Add 1 (9.7-ounce) package frozen (thawed) meat-free, chicken-style cutlets (such as Quorn or another chicken substitute) to bag; turn to coat. Refrigerate 30 minutes; turn occasionally. Heat oven to 400 degrees.

Meanwhile, combine 3 large chopped peaches, 1 small chopped red bell pepper, 2 tablespoons minced red onion, 1 small seeded and chopped jalapeno pepper, grated lime zest (green part only) and juice of one lime. Cover and refrigerate until ready to use. Remove cutlets and lay them in a shallow baking dish coated with cooking spray and baste each one with marinade. Bake 20 to 25 minutes, turning and basting again. Discard marinade. Serve cutlets with salsa spooned over top.

Add LEMON ZINGER RICE (add butter, fresh lemon juice and grated lemon zest to hot cooked rice), SLICED BEETS and WHOLE-GRAIN BREAD. Leftover ICE CREAM is your dessert.

Tip

Try MARINATED "CUTLETS" WITH SPICY SALSA for a no-meat experience. Pour 1/2 cup vinaigrette into resealable plastic bag. Add 1 (9.7-ounce) package frozen (thawed) meat-free, chicken-style cutlets (such as Quorn or another chicken substitute) to bag; turn to coat. Refrigerate 30 minutes; turn occasionally. Heat oven to 400 degrees.

Meanwhile, combine 3 large chopped peaches, 1 small chopped red bell pepper, 2 tablespoons minced red onion, 1 small seeded and chopped jalapeno pepper, grated lime zest (green part only) and juice of one lime. Cover and refrigerate until ready to use. Remove cutlets and lay them in a shallow baking dish coated with cooking spray and baste each one with marinade. Bake 20 to 25 minutes, turning and basting again. Discard marinade. Serve cutlets with salsa spooned over top.

Add LEMON ZINGER RICE (add butter, fresh lemon juice and grated lemon zest to hot cooked rice), SLICED BEETS and WHOLE-GRAIN BREAD. Leftover ICE CREAM is your dessert.

Shopping List

vinaigrette, frozen meat-free, chicken-style cutlets (such as Quorn or another chicken substitute), peaches, red bell pepper, red onion, jalapeno pepper, lime, cooking spray, butter, lemon, rice, beets, whole-grain bread.

Saturday: Easy Entertaining

Invite some lucky friends to enjoy GRILLED CHICKEN BREASTS. Top the chicken with FIRE-ROASTED CORN AND CHERRY SALSA. Add COUSCOUS, a BOSTON LETTUCE SALAD and CRUSTY ROLLS. For dessert, buy BROWNIES and top them with light WHIPPED CREAM.

Shopping List

boneless, skinless chicken breast halves, dried tart cherries, fresh corn-on-the-cob, red onion, garlic, cilantro, jalapeno peppers, lemon or lime, coarse salt, couscous, Boston lettuce, crusty rolls, brownies, light whipped cream.

health

7 Day Menu Planner for September 28, 2014

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

Sunday: Family

Impress the family with your own recipe for LEG OF LAMB. Accompany your prize with BALSAMIC CHERRY RICE SALAD WITH TOASTED WALNUTS. In a large bowl, combine 3 cups medium-grain cooked rice, 1/2 cup chopped toasted walnuts, 1/2 cup chopped dried cherries, 1/4 cup fresh parsley and 1/4 cup minced green onions. Add 1/3 cup balsamic vinaigrette. Season with coarse salt and pepper to taste and serve.

Add BAGUETTES. End the meal with DOUBLE BLUEBERRY PIE for dessert.

Plan

Save enough lamb and pie for Monday.

Shopping List

ingredients for your leg of lamb, medium-grain rice, walnuts, dried cherries, fresh parsley, green onions, balsamic vinaigrette, coarse salt, pepper, baguettes, jar blueberry all-fruit spread (such as Polaner), cinnamon, fresh blueberries, reduced-fat ready-to-eat graham cracker crust (such as Keebler), light whipped cream.

DOUBLE BLUEBERRY PIE

Prep time: 10 minutes

Cook time: less than 5 minutes; chilling time: 1 to 2 hours

  • 1 (10-ounce) jar blueberry all-fruit spread (such as Polaner)
  • 1/4 teaspoon cinnamon
  • 4 cups fresh blueberries
  • 1 (6-ounce) reduced-fat ready-to-eat graham cracker crust (such as Keebler) (see NOTE)
  • Light whipped cream

In a large bowl, microwave fruit spread and cinnamon on high (100 percent power) 1 to 2 minutes or until melted. Add berries and mix well. Spoon into pie shell. Cover loosely with waxed paper and chill until set, 1 to 2 hours. Slice and serve, garnished with light whipped cream.

NOTE: A frozen or homemade baked pie shell may be used, but the calories and fat will be higher.

Per serving: 227 calories, 2 grams protein, 4 grams fat (15 percent calories from fat), 1 gram saturated fat, 47 grams carbohydrate, no cholesterol, 102 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover lamb for LAMB AND MINT-STUFFED PITAS. Heat the chopped lamb; mix with canned drained reduced-sodium chickpeas, some chopped fresh mint and a little plain yogurt to moisten. Spoon into halved whole-wheat pitas. On the side, seed and slice CUCUMBERS and mix with some plain yogurt. Leftover PIE is dessert.

Shopping List

canned reduced-sodium chickpeas, fresh mint, plain yogurt, whole-wheat pitas, cucumbers.

Tuesday: Express

Make it quick tonight with SAUERKRAUT AND KIELBASA SKILLET. Spread some refrigerated, rinsed and drained sauerkraut in a large nonstick skillet. Sprinkle with caraway seeds. Cut low-fat kielbasa in chunks; place on kraut. Add 1 cup beer or apple juice. Cover and cook 20 minutes on medium or until hot.

Serve with RED POTATOES (refrigerated), a packaged GREEN SALAD and RYE BREAD. Sprinkle CHUNKY APPLESAUCE with cinnamon for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, low-fat kielbasa, beer or apple juice, refrigerated red potatoes, packaged green salad, rye bread, chunky applesauce, cinnamon.

Wednesday: Budget

Save some money with SPICY MUSHROOM AND CHICKEN CHILI, one of the best chilis we've had in a long time. Heat 1 tablespoon canola oil in a Dutch oven on medium. Cook 1 to 2 pounds boneless, skinless well-trimmed chicken thighs (cut into chunks) 5 minutes or until cooked through. Add 2 (14 1/2-ounce) cans fire-roasted diced tomatoes with green chiles (such as Muir Glen or another brand), 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 pound fresh sliced mushrooms (white or crimini), 1 or 2 cups frozen corn, 1 cup water and 1 to 3 teaspoons chili powder. Bring to boil; reduce heat to low and simmer, covered, 20 minutes or until mixture is hot and chicken is cooked.

Serve with deli COLESLAW and CORNBREAD (from a mix). For dessert, SLICED PEACHES are easy.

Shopping List

canola oil, boneless skinless chicken thighs, canned fire-roasted diced tomatoes with green chiles (such as Muir Glen or another brand), canned reduced-sodium pinto beans, fresh sliced mushrooms (white or crimini), frozen corn, chili powder, deli coleslaw, cornbread mix, peaches.

Thursday: Kids

Kids will come running for COUNTRY-STYLE CUTLETS. Heat oven to 425 degrees. Place 1 (10- to 12-ounce) package refrigerated (cooked and breaded) chicken cutlets on a nonstick, rimmed baking sheet and bake 10 minutes, turning after 5 minutes.

Meanwhile, mix together 1 (10 3/4-ounce) can reduced-fat condensed cream of mushroom soup, 1/2 cup skim milk, 1/2 cup drained sliced canned mushrooms and 2 tablespoons water. Bring to boil; reduce heat and cook 7 minutes or until mixture is smooth and creamy. Place cutlets on plate; spoon sauce over top. Garnish with chopped fresh parsley if desired.

Serve with RICE and frozen petite GREEN PEAS. Add CARROT STICKS and SOFT ROLLS. Dessert is PEARS.

Plan

Prepare enough rice for Saturday.

Shopping List

packaged refrigerated (cooked and breaded) chicken cutlets, canned reduced-fat condensed cream of mushroom soup, skim milk, canned sliced mushrooms, fresh parsley if desired, rice, frozen petite green peas, carrots sticks, soft rolls, pears.

Friday: Meatless

Take a break from meat and enjoy PORTOBELLO FAJITAS. Serve the flavor-packed wraps with canned vegetarian REFRIED BEANS. Enjoy instant BUTTERSCOTCH PUDDING with 1 percent milk for an easy dessert. Add a dollop of light whipped cream.

Shopping List

canola oil, portobello mushrooms, red bell peppers, onion, fajita seasoning, lettuce, fat-free flour tortillas, reduced-fat sour cream, fresh cilantro, canned vegetarian refried beans, instant butterscotch pudding, 1 percent milk, light whipped cream.

PORTOBELLO FAJITAS

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons canola oil, divided
  • 4 large portobello mushroom caps, sliced
  • 2 medium red bell peppers, sliced
  • 1 medium onion, sliced
  • 1 (1- to 1.12-ounce) packet fajita seasoning (see NOTE)
  • 1/3 cup water
  • 8 lettuce leaves
  • 8 (7- or 8-inch) fat-free flour tortillas
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat 1 teaspoon oil in each of 2 skillets over medium-high heat. To one skillet, add mushrooms; add peppers and onion to other. Cook 6 minutes, turning mushrooms and stirring pepper mixture occasionally, until firm-tender. Remove mushrooms to keep warm. Stir seasoning mix and water into pepper mixture. Cook 1 minute or until saucy. Spoon mushrooms and peppers with onion onto lettuce-lined tortillas. Garnish with sour cream and cilantro. Roll and serve immediately.

NOTE: Reduce the sodium by making your own fajita seasoning mix.

Per serving: 315 calories, 11 grams protein, 5 grams fat (14 percent calories from fat), 0.2 gram saturated fat, 59 grams carbohydrate, no cholesterol, 1,363 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

We gave TILAPIA VERACRUZ a thumbs-up for its delicious flavor and its colorful presentation. Serve it alongside leftover RICE and BUTTERED CARROTS. Add a GREEN SALAD and SOURDOUGH ROLLS. Enjoy CHEESECAKE with fresh STRAWBERRIES for dessert.

Shopping List

cooking spray, tilapia fillets, olive oil, onion, cumin, garlic, fresh cilantro, orange, pitted green olives, lime, capers, no-salt-added tomato paste, canned mild diced tomatoes and green chiles, carrots, butter, salad greens, sourdough rolls, cheesecake, fresh strawberries.

TILAPIA VERACRUZ

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 4 (6-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 2 cups onion, chopped
  • 1 teaspoon cumin
  • 1 garlic clove, minced
  • 1/4 cup water
  • 2 tablespoons chopped fresh cilantro
  • 3 tablespoons fresh orange juice
  • 2 tablespoons chopped pitted green olives
  • 1 tablespoon fresh lime juice
  • 1 tablespoon capers
  • 2 tablespoons no-salt-added tomato paste
  • 1 (10-ounce) can mild diced tomatoes and green chiles, with liquid

Heat oven to 400 degrees. Fold fish to an even thickness; secure with wooden toothpicks if necessary. Place fish in a 9-by-13-inch baking dish coated with cooking spray; set aside. Heat oil in a large nonstick skillet on medium-high. Add onion; cook 3 minutes. Add cumin and garlic; cook 1 1/2 minutes. Add water, cilantro, orange juice, olives, lime juice, capers, tomato paste and tomatoes and green chiles with liquid. Bring to boil; reduce heat and simmer 3 minutes or until slightly thickened. Pour tomato mixture over fish. Bake 15 to 20 minutes or until fish flakes and is opaque throughout. Remove picks if necessary and serve immediately.

Per serving: 259 calories, 36 grams protein, 7 grams fat (25 percent calories from fat), 1.6 gram saturated fat, 14 grams carbohydrate, 85 milligrams cholesterol, 571 milligrams sodium, 3 grams fiber.

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