health

7 Day Menu Planner for November 02, 2014

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

Sunday: Family

This MUSHROOM AND BEEF SKILLET STEW is just right for a fall family meal. Serve it with RICE and a MIXED GREENS SALAD. Add BAGUETTES.

Make the WORLD'S EASIEST CHOCOLATE CAKE for dessert. Heat oven to 350 degrees. Coat bottom of a 9-by-13-inch baking pan with cooking spray. In a large bowl, mix together 1 egg white, 1 (12-ounce) can diet cola and 1 (2-layer size) package chocolate cake mix until moistened. Pour mixture into pan; bake 30 minutes or until toothpick inserted in center of cake comes out clean. Garnish with light whipped cream.

Tip

This MUSHROOM AND BEEF SKILLET STEW is just right for a fall family meal. Serve it with RICE and a MIXED GREENS SALAD. Add BAGUETTES.

Make the WORLD'S EASIEST CHOCOLATE CAKE for dessert. Heat oven to 350 degrees. Coat bottom of a 9-by-13-inch baking pan with cooking spray. In a large bowl, mix together 1 egg white, 1 (12-ounce) can diet cola and 1 (2-layer size) package chocolate cake mix until moistened. Pour mixture into pan; bake 30 minutes or until toothpick inserted in center of cake comes out clean. Garnish with light whipped cream.

Plan

Save enough cake for Monday.

Shopping List

flank steak, coarse salt, black pepper, olive oil, white mushrooms, yellow, orange or red bell pepper, fresh zucchini, garlic, canned no-salt-added diced tomatoes with basil, garlic and oregano, rice, salad greens, baguettes, cooking spray, egg, diet cola, chocolate cake mix, light whipped cream.

MUSHROOM AND BEEF SKILLET STEW

Servings: Makes 4 servings

Prep time: less than 15 minutes

Cook time: about 20 minutes; standing time: 3 minutes

  • 1 pound flank steak
  • Coarse salt and freshly ground black pepper to taste
  • 1 tablespoon olive oil, divided
  • 1 pound small white mushrooms or medium white mushrooms, cut in half (about 6 cups)
  • 1 large yellow, orange or red bell pepper, cut in 1-inch squares
  • 1 medium zucchini, halved lengthwise, sliced 1-inch thick
  • 2 cloves garlic, thinly sliced
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with basil, garlic and oregano, lightly drained

Season steak on both sides with salt and pepper. In a large, heavy skillet, heat 1 1/2 teaspoons oil over medium-high. Add steak; cook 3 to 5 minutes per side or until well-browned on both sides and internal temperature is 145 degrees. Remove to cutting board; let stand 3 minutes.

Meanwhile, heat remaining oil in same skillet. Add mushrooms, bell pepper, zucchini and garlic; cook and stir 3 minutes or until mushrooms begin to release their juices. Stir in tomatoes and cook 5 minutes or until mushrooms are tender. On cutting board, slice steak thinly across grain and then in half; stir into vegetable mixture along with juices from board. Serve immediately.

Per serving: 288 calories, 30 grams protein, 13 grams fat (40 percent calories from fat), 4.4 grams saturated fat, 13 grams carbohydrate, 53 milligrams cholesterol, 95 milligrams sodium, 3 grams fiber.

Monday: Express

Make it quick tonight with REUBEN WRAPS. Spread burrito-size fat-free flour tortillas with reduced-fat Thousand Island dressing. Top with deli coleslaw and thinly sliced corned beef and Swiss cheese slices. Roll and cut diagonally in half. Eat as is or heat in microwave.

Serve with deli GERMAN POTATO SALAD and DILL PICKLES. Top leftover CAKE with fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

burrito-size fat-free flour tortillas, reduced-fat Thousand Island dressing, deli coleslaw, sliced corned beef, Swiss cheese slices, deli German potato salad, dill pickles, fat-free vanilla ice cream.

Tuesday: Meatless

Try a frozen no-meat LASAGNA for an easy meal. Serve it with a ROMAINE SALAD and GARLIC BREAD. For dessert, top fresh PINEAPPLE with toasted COCONUT.

Tip

Try a frozen no-meat LASAGNA for an easy meal. Serve it with a ROMAINE SALAD and GARLIC BREAD. For dessert, top fresh PINEAPPLE with toasted COCONUT.

Plan

Toast enough coconut and refrigerate it until Friday.

Shopping List

any frozen no-meat lasagna, romaine, garlic bread, fresh pineapple, coconut.

Wednesday: Budget

TURKEY BURGERS WITH FETA AND HERBS puts a new spin on the usual burgers. Serve the update with frozen OVEN FRIES. Buy TAPIOCA PUDDING for dessert.

Plan

Save 2 burgers and enough tapioca for Thursday night.

Shopping List

ground turkey (not turkey breast), part-skim ricotta cheese, fresh parsley, coarse salt, pepper, crumbled feta cheese, canola oil, whole-grain hamburger buns, lettuce, tomatoes, red onion, dill pickle slices, frozen oven fries, tapioca pudding.

TURKEY BURGERS WITH FETA AND HERBS

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 20 to 26 minutes; standing time: 5 minutes

  • 2 1/4 pounds ground turkey (not turkey breast)
  • 6 ounces (1/2 cup) part-skim ricotta cheese
  • 3 tablespoons minced fresh parsley
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 3 ounces (1/2 cup) crumbled feta cheese
  • 1 1/2 tablespoons canola oil
  • 4 whole-grain hamburger buns
  • Lettuce, tomatoes, red onion, dill pickle slices for garnish

Break turkey into small pieces in a large bowl; add ricotta cheese, parsley, salt and pepper. Using your hands, knead mixture until thoroughly combined. Gently mix in feta until just combined. Divide mixture into 6 portions. Form each into loose ball, then pat lightly into 3/4-inch-thick patty; place on large plate. Heat oil in a large nonstick skillet on medium until just smoking. Cook 3 to 4 minutes. Turn; cook 3 to 4 more minutes or until lightly browned. Reduce heat to low, partially cover and continue to cook 14 to 18 minutes or until burgers register 160 degrees. Transfer to plate; let stand 5 minutes.

Serve 4 burgers on buns (reserve 2 for Thursday) with lettuce, tomatoes, red onions and dill pickle slices. (Adapted from "The Make-Ahead Cook," editors at America's Test Kitchen; America's Test Kitchen, 2014.)

Per serving (1 patty, 1 bun): 447 calories, 42 grams protein, 21 grams fat (41 percent calories from fat), 6.8 grams saturated fat, 24 grams carbohydrate, 122 milligrams cholesterol, 828 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

You'll have TURKEY PITAS in no time. Stuff whole-grain pitas with 2 heated and crumbled leftover turkey burgers. Mix some plain yogurt with chopped cucumbers and spoon into pitas. Add BAKED CHIPS. Top leftover warmed TAPIOCA PUDDING with chocolate sauce.

Shopping List

whole-grain pitas, plain yogurt, cucumbers, baked chips, chocolate sauce.

Friday: Kids

Round up the gang for SMOKEY JOE'S COWBOY QUESADILLAS. Spread 2 tablespoons salsa over each of 4 burrito-size fat-free tortillas; top each with 1/4 cup chopped smoked turkey, 2 tablespoons frozen corn (thawed), 1 tablespoon chopped fresh cilantro and 3 tablespoons shredded Monterey Jack cheese. Top each with another tortilla and press down. Heat a nonstick skillet on medium until hot. Add 1 quesadilla; cook 2 minutes on each side or until crisp. Repeat procedure with remaining quesadillas. Cut each one into 6 wedges.

Serve with CELERY STICKS. Dip APPLE SLICES into vanilla yogurt for dessert.

Shopping List

salsa, burrito-size fat-free tortillas, smoked turkey, frozen corn, fresh cilantro, shredded Monterey Jack cheese, celery, apples, vanilla yogurt.

Saturday: Easy Entertaining

Serve your guests ASIAN-GLAZED SALMON. For the glaze, combine 1/3 cup packed light brown sugar, 2 tablespoons low-sodium soy sauce and 1 tablespoon Dijon mustard; reserve 2 tablespoons. Set aside. Place 4 (5-ounce) skinless salmon fillets on unheated rack of broiler pan coated with cooking spray. Broil 4 inches from heat 8 to 12 minutes or until fish is opaque throughout; carefully turn halfway through cooking time. Brush with glaze during last 2 to 3 minutes of broiling. For sauce, combine reserved glaze with 3 tablespoons rice vinegar; serve sauce with salmon.

Alongside, RED POTATOES and BUTTERED FRESH SLICED CARROTS WITH PARSLEY are colorful. Add a RED-TIP LETTUCE SALAD and CRUSTY BREAD. For dessert, RUM-RAISIN BANANA SAUCE OVER ICE CREAM will be a welcome finish.

Shopping List

light brown sugar, low-sodium soy sauce, Dijon mustard, skinless salmon fillets, cooking spray, rice vinegar, red potatoes, butter, fresh carrots, fresh parsley, red-tip lettuce, crusty bread, rum or rum extract, golden raisins, bananas.

RUM-RAISIN BANANA SAUCE OVER ICE CREAM

Servings: Makes 4 servings

Prep time: 5 minutes

Cook time: less than 5 minutes

  • 1/2 cup packed light brown sugar
  • 3 tablespoons water
  • 1 tablespoon rum or 1/2 teaspoon rum extract
  • 1/4 cup golden raisins
  • 1 teaspoon butter
  • 4 small, firm-ripe bananas, halved crosswise, then lengthwise
  • 2 cups fat-free (leftover) vanilla ice cream

In a large nonstick skillet, combine brown sugar, water and rum or extract. Cook, stirring, over medium-high heat for 2 minutes until mixture comes to a boil. Stir in raisins; reduce heat to medium. Stir in butter; simmer 1 minute. Remove from heat. Add bananas. Baste bananas until evenly coated. Serve warm in a stemmed dessert dish with ice cream.

Per serving: 336 calories, 5 grams protein, 1 gram fat (3 percent calories from fat), 0.7 gram saturated fat, 78 grams carbohydrate, 3 milligrams cholesterol, 84 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for October 26, 2014

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

Sunday: Family

Your family will lap up SPICY CHICKEN WITH RICE just like mine did. Add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS on the side.

Try this BLUEBERRY COBBLER for dessert. Heat oven to 375 degrees. Coat a round, 1 1/2-quart baking dish with cooking spray. In the dish, combine 2 tablespoons sugar and 2 tablespoons cornstarch; add 4 cups fresh or frozen (thawed) blueberries. Separate and arrange 1 (12.4-ounce) package refrigerated cinnamon buns (cinnamon-side down) on berries. Bake 25 to 30 minutes or until the rolls are golden and blueberries bubble. (If rolls brown too quickly, cover loosely with foil.) Remove from oven; drizzle with prepared frosting from package and serve warm.

Tip

Your family will lap up SPICY CHICKEN WITH RICE just like mine did. Add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS on the side.

Try this BLUEBERRY COBBLER for dessert. Heat oven to 375 degrees. Coat a round, 1 1/2-quart baking dish with cooking spray. In the dish, combine 2 tablespoons sugar and 2 tablespoons cornstarch; add 4 cups fresh or frozen (thawed) blueberries. Separate and arrange 1 (12.4-ounce) package refrigerated cinnamon buns (cinnamon-side down) on berries. Bake 25 to 30 minutes or until the rolls are golden and blueberries bubble. (If rolls brown too quickly, cover loosely with foil.) Remove from oven; drizzle with prepared frosting from package and serve warm.

Plan

Save enough cobbler for Tuesday. Prepare enough rice for Friday (label and freeze).

Shopping List

skinless bone-in chicken thighs and legs, canned chopped tomatoes with jalapeno peppers, reduced-fat creamy peanut butter, rice, salad greens, whole-grain rolls, cooking spray, sugar, cornstarch, fresh or frozen blueberries, packaged refrigerated cinnamon buns.

SPICY CHICKEN WITH RICE

Servings: Makes 6 servings

Prep time: 5 minutes

Cook time: 6 to 7 hours on low; 3 1/2 to 4 hours on high

  • 6 skinless, bone-in chicken thighs (about 1 1/2 pounds)
  • 6 skinless, bone-in chicken legs (about 1 pound)
  • 2 (14 1/2-ounce) cans chopped tomatoes with jalapeno peppers, divided
  • 1/2 cup reduced-fat creamy peanut butter at room temperature, divided
  • 4 cups rice, cooked

Place 6 thighs in 4-quart or larger slow cooker; top with 1 can tomatoes and half the peanut butter. Repeat with remaining chicken, tomatoes and peanut butter. Cover and cook 6 to 7 hours on low or 3 1/2 to 4 hours on high. Spoon rice into pasta bowls. Top with chicken and sauce.

Per serving: 468 calories, 36 grams protein, 17 grams fat (33 percent calories from fat), 3.8 grams saturated fat, 43 grams carbohydrate, 140 milligrams cholesterol, 777 milligrams sodium, 3 grams fiber.

Monday: Kids

If you want to get the kids to the table fast, serve them BEEF AND TOMATILLO CASSEROLE. Serve the kid-pleaser with deli CARROT SALAD and SOFT ROLLS. For dessert, let the kids make their own SMOOTHIES using lots of fruit and some Greek yogurt.

Plan

Save enough casserole for Wednesday.

Shopping List

packaged refrigerated regular or sun-dried tomato polenta (such as Melissa's), packaged refrigerated, fully cooked boneless beef pot roast with gravy, canned no-salt-added diced tomatoes, tomatillo sauce or salsa verde, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, fresh cilantro if desired, deli carrot salad, soft rolls, fruit for smoothies, Greek yogurt.

BEEF AND TOMATILLO CASSEROLE

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 1 (16-ounce) package refrigerated regular or sun-dried tomato polenta (such as Melissa's), sliced into 1/4-inch rounds (see Note)
  • 2 (17-ounce) packages refrigerated, fully cooked boneless beef pot roast with gravy
  • 2 (14 1/2-ounce) cans no-salt-added diced tomatoes, drained
  • 1 cup tomatillo sauce or salsa verde
  • 1/2 cup 50 percent reduced-fat cheddar cheese, shredded
  • Reduced-fat sour cream for garnish
  • Chopped fresh cilantro, if desired

Heat oven to 350 degrees. Place polenta rounds on bottom of a 9-by-13-inch baking dish; set aside.

Meanwhile, microwave beef pot roast according to package directions. Remove meat from package; discard gravy and visible fat from beef. With 2 forks, shred beef in large bowl. Add tomatoes and tomatillo sauce to beef; mix well. Spoon mixture evenly over polenta. Sprinkle cheese over beef mixture. Bake, uncovered, 25 to 30 minutes or until heated through. Garnish with sour cream and cilantro as desired.

Note: Look for polenta in the produce department.

Per serving: 259 calories, 26 grams protein, 6 grams fat (22 percent calories from fat), 2.8 grams saturated fat, 23 grams carbohydrate, 46 milligrams cholesterol, 956 milligrams sodium, 3 grams fiber.

Tuesday: Meatless

Skip meat and go for a BAKED POTATO WITH BROCCOLI AU GRATIN. Bake the potatoes, slash the tops and cover with hot broccoli au gratin (frozen). Garnish with freshly grated parmesan cheese for a flavor boost.

Make crisp WEDGE SALADS WITH POMEGRANATES, CHIVES & TOASTED ALMONDS. Cut a chilled, cleaned head of iceberg lettuce into 4 wedges and plate them; season with coarse salt and pepper. Drizzle with parmesan ranch dressing, 2/3 cup pomegranate arils (seeds), 1/4 cup sliced toasted almonds and 2 tablespoons chopped chives (divided). (Adapted from "Seriously Delish" by Jessica Merchant; Houghton Mifflin Harcourt; 2014.)

Add WHOLE-GRAIN ROLLS. Warm the leftover COBBLER and top with fat-free VANILLA ICE CREAM for dessert.

Plan

Soak beans for Thursday; save enough ice cream for Saturday.

Shopping List

potatoes to bake, frozen broccoli au gratin, parmesan, iceberg lettuce, coarse salt, pepper, parmesan ranch dressing, pomegranate arils, sliced almonds, chives, whole-grain rolls, fat-free vanilla ice cream.

Wednesday: Express

Dinner is ready! Warm Monday's leftover CASSEROLE and serve it with a packaged GREENS SALAD for dinner in a flash. Serve with CRUSTY BREAD. PEACHES are a light dessert.

Plan

Make soup for Thursday if time permits.

Shopping List

packaged greens salad, crusty bread, peaches.

Thursday: Budget

Beans are a great way to stretch your food dollar, and this GOOD OLE BEAN SOUP is a delicious example. Serve it with deli COLESLAW and CORNBREAD (from a mix). For dessert, PEARS are easy.

Plan

Save enough soup and cornbread and defrost Sunday's rice for Friday.

Shopping List

mixed dried beans, fat-free chicken broth, smoked turkey parts, onion, canned diced tomatoes with green chilies (such as Ro-Tel), lemon, deli coleslaw, cornbread mix, pears.

GOOD OLE BEAN SOUP

Servings: Makes about 16 cups

Prep time: 10 minutes; soaking time for beans: 4 hours to overnight

Cook time: 2 1/2 hours

  • 3 cups mixed dried beans (1 pound)
  • 8 cups water or fat-free chicken broth, or mixture of both
  • 1 pound smoked turkey parts, without skin
  • 2 cups onion, chopped
  • 1 (10-ounce) can diced tomatoes with green chilies (such as Ro-Tel), slightly drained
  • Juice from 1 medium lemon

Sort and rinse beans. Place them in a large pot and cover with 3 inches water; soak 4 hours to overnight. Drain and rinse beans. Return to pot. Add water and/or broth and turkey parts. Cover and bring to boil over high heat. Reduce heat and simmer 30 minutes.

Meanwhile, microwave the onion on high (100 percent power) 3 minutes or until softened; drain. Add tomatoes to onion; cover and microwave 1 minute. Add to bean mixture and mix well. Cover and simmer 1 to 1 1/2 hours. Stir occasionally. Add lemon juice; cover and cook 30 minutes. Remove turkey from soup. Remove meat from bones, chop and add turkey back to soup. Mix well. Serve immediately.

Per cup: 118 calories, 9 grams protein, 2 grams fat (11 percent calories from fat), 0.2 gram saturated fat, 18 grams carbohydrate, 12 milligrams cholesterol, 113 milligrams sodium, 2 grams fiber.

Friday: Heat and Eat

Keep dinner simple and top leftover RICE with leftover SOUP. Add a ROMAINE SALAD and leftover CORNBREAD. Everyone will enjoy OATMEAL cookies to munch on for dessert.

Shopping List

romaine, oatmeal cookies.

Saturday: Easy Entertaining

For your guests, prepare GRILLED LAMB CHOPS WITH TOMATO AND ONION. Heat a grill pan or heavy skillet coated with cooking spray over medium-high. Combine 1/4 teaspoon coarse salt, 1/4 teaspoon dried basil and 1/4 teaspoon pepper. Sprinkle half of mixture on 4 (1/4-inch thick) slices tomato and 4 (1/8-inch thick) slices onion. Rub 8 (3- to 4-ounce) well-trimmed lamb loin chops with other half of dry mixture. Add tomato, onion and lamb to pan. Cook vegetables 2 minutes on each side or until lightly browned; remove from skillet and keep warm. Cook lamb 8 minutes on each side or until desired doneness. Serve immediately.

On the side, add packaged HERBED COUSCOUS, SUGAR SNAP PEAS and SOURDOUGH BREAD. For some crunch, add SLICED CUCUMBERS in plain yogurt. For dessert, spoon warmed CARAMEL SAUCE over leftover ICE CREAM.

Shopping List

cooking spray, coarse salt, dried basil, pepper, tomatoes, onion, lamb loin chops, packaged herbed couscous, sugar snap peas, sourdough bread, cucumbers, plain yogurt, caramel sauce.

health

7 Day Menu Planner for October 19, 2014

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

Sunday: Family

For family day, roast a large TURKEY BREAST. BAKED RISOTTO WITH ASPARAGUS, SPINACH AND PARMESAN is perfect alongside. Add a MIXED GREENS SALAD and CRUSTY BREAD.

For dessert, CHOCOLATE MALT ICE CREAM CAKE will win many fans. Arrange 4 ice cream sandwiches, long sides touching, on a serving plate. Spread an even layer of light whipped cream over top. Scatter with 1/3 cup chopped malted milk balls. Repeat layers twice, garnishing top with a few whole malt balls. Freeze 6 hours or until firm. Slice and serve.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast, olive oil, onion, arborio rice, fresh spinach, fat-free chicken broth, coarse salt, nutmeg, parmesan cheese, fresh asparagus, salad greens, crusty bread, ice cream sandwiches, light whipped cream, malted milk balls.

BAKED RISOTTO WITH ASPARAGUS, SPINACH AND PARMESAN

Servings: Makes 10 servings

Prep time: 15 minutes

Cook time: about 40 minutes

  • 1 tablespoon olive oil
  • 1 cup onion, finely chopped
  • 1 cup arborio rice
  • 8 cups fresh spinach with stems removed (about 4 ounces)
  • 2 1/2 cups fat-free chicken broth
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon nutmeg
  • 1/2 cup freshly grated parmesan cheese (2 ounces), divided
  • 1 1/2 cups fresh asparagus, diagonally sliced

Heat oven to 400 degrees. Heat oil in a Dutch oven over medium. Add onion; cook 4 minutes or until tender. Add rice; stir well. Stir in spinach, broth, salt and nutmeg. Bring to a simmer; cook 7 minutes. Stir in 1/4 cup cheese. Cover and bake in the oven for 15 minutes. Stir in asparagus; sprinkle with 1/4 cup cheese. Cover and bake an additional 15 minutes or until liquid is almost absorbed.

Per serving: 117 calories, 5 grams protein, 3 grams fat (25 percent calories from fat), 1.2 grams saturated fat, 18 grams carbohydrate, 5 milligrams cholesterol, 360 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make TURKEY WRAPS with the leftover turkey. For 1 wrap, spread 1 tablespoon reduced-fat cream cheese over half of 1 (9-inch) spinach or tomato-basil flour tortilla. Spread other half with 1 teaspoon Dijon mustard. Top with sliced cooked turkey breast, sliced tomatoes, 1/2 cup chopped lettuce, 2 tablespoons shredded Monterey Jack cheese and some chopped fresh basil. Wrap tightly and cut diagonally.

Serve with deli COLESLAW. Slice the leftover CAKE for dessert.

Shopping List

reduced-fat cream cheese, spinach or tomato-basil flour tortillas, Dijon mustard, tomatoes, lettuce, Monterey Jack cheese, fresh basil, deli coleslaw.

Tuesday: Meatless

Use corn tortillas instead of the traditional pasta, and you have MEXICAN LAYERED LASAGNA. Heat oven to 375 degrees. From 2 (14 1/2-ounce) cans fire-roasted diced tomatoes with green chiles (such as Muir Glen), spoon one-third of tomatoes on bottom of 1 1/2-quart baking dish. Arrange 3 corn tortillas over tomatoes, cutting them to cover bottom. Top with 1/2 cup shredded 50 percent reduced-fat cheddar cheese and one-third of 2 (15-ounce) cans rinsed reduced-sodium black beans. Repeat layers twice. Cover loosely with foil and bake 35 minutes. Remove foil; bake 10 more minutes or until bubbly.

Serve with a SPINACH SALAD. Sliced KIWIFRUIT is dessert.

Shopping List

canned fire-roasted diced tomatoes with green chiles (such as Muir Glen), corn tortillas, 50 percent reduced-fat cheddar cheese, canned reduced-sodium black beans, fresh spinach, kiwifruit.

Wednesday: Budget

You won't take any lip for saving money with SASSY SALMON BURGERS. Top the burgers with sliced avocado, sliced tomato and chopped lettuce and serve on toasted whole-grain hamburger buns. Serve with POTATO WEDGES (frozen). Fresh PINEAPPLE CHUNKS are perfect for dessert.

Shopping List

canned salmon, toasted wheat germ (such as Kretschmer), green onions, eggs, reduced-fat mayonnaise, coarse salt, hot pepper sauce, canola oil, avocado, tomato, lettuce, whole-grain hamburger buns, frozen potato wedges, fresh pineapple.

SASSY SALMON BURGERS

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 (14 3/4-ounce) can salmon, drained, skin and bones removed
  • 1 cup toasted wheat germ, divided (such as Kretschmer)
  • 1/3 cup green onions, sliced
  • 3 egg whites, divided
  • 4 tablespoons water, divided
  • 2 tablespoons reduced-fat mayonnaise
  • 1/4 teaspoon coarse salt
  • 1/4 to 1/2 teaspoon hot pepper sauce
  • 1 tablespoon canola oil

In medium bowl, combine salmon, 1/2 cup wheat germ and onions. In small bowl, beat together 2 egg whites, 2 tablespoons water, mayonnaise, salt and hot pepper sauce. Add to salmon mixture; mix well. Shape into 5 patties, each about 1-inch thick. In shallow dish, place remaining 1/2 cup wheat germ. In second shallow dish, beat remaining egg white with remaining 2 tablespoons water until frothy. Dip each patty in wheat germ, then in egg white mixture, then again in wheat germ. In large nonstick skillet, heat canola oil. Cook patties over medium heat 3 to 4 minutes on each side or until golden and heated through.

Per serving: 258 calories, 28 grams protein, 11 grams fat (38 percent calories from fat), 1.4 grams saturated fat, 13 grams carbohydrate, 71 milligrams cholesterol, 491 milligrams sodium, 4 grams fiber.

Thursday: Express

Make it quick tonight with CAJUN SAUSAGE AND RICE. Boil 3 1/2 cups water in a large pan. Add 1 (8-ounce) package red beans and rice mixture (such as Zatarain's); reduce heat, cover and simmer for 10 minutes.

Meanwhile, heat 1 teaspoon canola oil in a large nonstick skillet. Add 2 red or green bell peppers (or one of each) cut into bite-size pieces; cook on medium-high for 5 minutes or until lightly charred in a few places. Add 4 fully cooked, sliced spicy beef sausages (from a 14-ounce package) and cook 3 minutes or until lightly browned. Place mixture on rice; do not stir. Cover and simmer 10 minutes or until rice is tender. Stir to mix; garnish with sliced green onions if desired.

Serve with a GREEN SALAD and CORNBREAD (from a mix). For dessert, try CHUNKY APPLESAUCE.

Shopping List

packaged red beans and rice mixture (such as Zatarain's), canola oil, red or green bell peppers, fully cooked spicy beef sausages, green onions, salad greens, cornbread mix, chunky applesauce.

Friday: Kids

Get the kids ready for Halloween with BLACK BEAN AND PUMPKIN SOUP and GRILLED CHEESE SANDWICHES. Munch on a few BABY CARROTS on the side.

Keep the goblins away with CREEPY CRAWLY SPIDER CUPCAKES. Prepare 1 (2-layer size) package chocolate cake mix according to directions, adding 1 teaspoon vanilla extract. Bake as directed for cupcakes. Frost cupcakes with 1 (16-ounce) container prepared chocolate frosting, mounding frosting in center to create dome shape. Sprinkle with chocolate sprinkles. Cut string licorice into 2-inch-long strips; use for spider legs. Use frosting to stick candy-coated pieces to the flat side of chocolate chips for eyes. Boo!

Shopping List

canned reduced-sodium black beans, canned no-salt-added diced tomatoes, canola oil, onions, garlic, coarse salt, black pepper, cumin, fat-free chicken broth, canned pumpkin, reduced-fat sour cream, bread and cheese for sandwiches, baby carrots, 2-layer size chocolate cake mix, vanilla extract, prepared chocolate frosting, chocolate sprinkles, string licorice, candy-coated pieces, flat chocolate chips.

BLACK BEAN AND PUMPKIN SOUP

Servings: Makes about 13 cups

Prep time: 10 minutes

Cook time: about 35 minutes

  • 3 (15-ounce) cans reduced-sodium black beans, rinsed
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, drained
  • 1 tablespoon canola oil
  • 2 medium onions, chopped
  • 3 cloves garlic, minced
  • 1/8 teaspoon coarse salt
  • 1 teaspoon freshly ground black pepper
  • 4 teaspoons cumin
  • 4 1/2 cups fat-free chicken broth
  • 1 (16-ounce) can pumpkin
  • Reduced-fat sour cream for garnish

In a blender, puree beans and tomatoes in several batches. In a large pan, heat oil on medium. Add onion, garlic, salt, pepper and cumin; cook 6 minutes or until onion is softened and light brown. Stir in beans and tomato puree. Add broth and pumpkin; mix well. Simmer 30 minutes. Garnish with sour cream.

Per cup: 122 calories, 7 grams protein, 2 grams fat (10 percent calories from fat), 0.1 gram saturated fat, 24 grams carbohydrate, no cholesterol, 421 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

Prepare STEAK WITH PEPPERCORN WINE SAUCE for your lucky guests. Heat a large heavy skillet coated with cooking spray on medium for 5 minutes. Place 4 beef round or tenderloin steaks (cut 1-inch thick) in skillet and cook 8 to 10 minutes for rare to medium, turning once.

Meanwhile, dissolve 1 1/2 teaspoons cornstarch in 1 cup lower-sodium beef broth in a small pan. Bring to boil and cook 1 minute or until slightly thickened. Stir in 1/8 teaspoon dried thyme and 1 small bay leaf. Reduce heat to medium and cook 5 minutes or until mixture is reduced to 1/2 cup. Stir in 2 tablespoons dry red wine and 1/8 teaspoon crushed peppercorns; cook 3 minutes. Remove bay leaf. Spoon sauce over steaks.

Serve with STEAMED RED POTATOES and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. Buy a LEMON MERINGUE PIE for dessert.

Shopping List

beef round or tenderloin steaks, cornstarch, lower-sodium beef broth, dried thyme, bay leaf, dry red wine, peppercorns, red potatoes, romaine, whole-grain rolls, lemon meringue pie.

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