health

7 Day Menu Planner for November 09, 2014

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

Sunday: Family

APRICOT-WALNUT CHICKEN THIGHS are worthy of a family feast. Serve the savory dish with COUSCOUS and steamed SNOW PEAS. Add SOURDOUGH BREAD. For dessert, make or buy a CHERRY COBBLER.

Plan

Save enough cobbler for Tuesday.

Shopping List

gingersnaps, walnuts, coarse salt, all-fruit apricot spreadable fruit (such as Polaner), boneless, skinless chicken thighs, cooking spray, olive oil, canned apricot halves, fresh mint, couscous, snow peas, sourdough bread, cherry cobbler.

APRICOT-WALNUT CHICKEN THIGHS

Servings: Makes 4 servings

Prep time: less than 15 minutes

Cook time: 35 minutes

  • 1 1/2 cups gingersnap cookie crumbs (see note)
  • 1/4 cup finely chopped walnuts
  • 1/2 teaspoon coarse salt
  • 8 tablespoons all-fruit apricot spreadable fruit (such as Polaner)
  • 8 boneless, skinless chicken thighs
  • 4 teaspoons olive oil, divided
  • Canned apricot halves for garnish
  • Mint sprigs for garnish

Heat oven to 350 degrees. Place cookie crumbs, walnuts and salt on a plate and mix well. Dip chicken into spreadable fruit, then dredge in crumb mixture, coating both sides. On baking sheet coated with cooking spray, place chicken. Drizzle 1/2 teaspoon oil on each thigh. Bake 35 minutes or until chicken is 165 degrees. Arrange chicken on serving plate and garnish with apricots and mint sprigs.

Note: To make crumbs, place gingersnaps in plastic bag and crush with mallet, or use a blender or food processor.

Per serving: 591 calories, 41 grams protein, 26 grams fat (41 percent calories from fat), 5.7 grams saturated fat, 46 grams carbohydrate, 211 milligrams cholesterol, 594 milligrams sodium, 2 grams fiber.

Monday: Kids

Make WRAPPER DOGS for the kids by wrapping cooked hot dogs (lowest in sodium and fat) with RELISH and MUSTARD (and their other favorite toppings) in warm fat-free whole-grain flour tortillas.

Serve with canned VEGETARIAN BAKED BEANS. Add BABY CARROTS with some RANCH DRESSING for dipping. FROZEN BANANAS are a kid-friendly dessert. For 1 serving, freeze an unpeeled banana, peel and grate through the coarse holes on a box grater. Top with a little Nutella or chocolate sauce.

Shopping List

lowest-sodium, lowest-fat hot dogs, relish, mustard, fat-free whole-grain flour tortillas, canned vegetarian baked beans, baby carrots, ranch dressing, bananas, Nutella or chocolate sauce.

Tuesday: Express

MEATBALLS WITH SWEET AND SOUR SAUCE will be on the table in a hurry. Prepare purchased turkey meatballs according to directions. For the sauce, combine 1/2 cup all-fruit apricot spreadable fruit (such as Polaner), 2 tablespoons seasoned rice wine vinegar and 2 tablespoons reduced-sodium soy sauce; mix well. Just before serving, transfer meatballs to a serving dish. Add sauce; toss gently to coat. Stir in 1/2 cup bite-size pieces of fresh pineapple.

Serve over RICE. Add deli COLESLAW and WHOLE-GRAIN ROLLS. For dessert, warm the leftover COBBLER and top with fat-free VANILLA ICE CREAM.

Plan

Prepare Wednesday's chili tonight if time permits. Buy enough coleslaw and save enough ice cream for Wednesday. Prepare enough rice for Friday.

Shopping List

purchased turkey meatballs, all-fruit apricot spreadable fruit (such as Polaner), seasoned rice wine vinegar, reduced-sodium soy sauce, fresh pineapple, rice, deli coleslaw, whole-grain rolls, fat-free vanilla ice cream.

Wednesday: Meatless

VEGETABLE CHILI POT is a tasty reason to skip meat tonight. Serve with leftover COLESLAW and CORNBREAD (from a mix). Top leftover ICE CREAM with warmed CARAMEL SAUCE.

Plan

Save enough chili for Thursday.

Shopping List

shredded carrots, instant brown rice, canned no-salt-added black beans, canned diced tomatoes with green chilies, no-salt-added vegetable broth, dried minced onion, chipotle or regular chili powder, Italian seasoning, cumin, reduced-fat sour cream, cornbread mix, caramel sauce.

VEGETABLE CHILI POT

Servings: Makes about 10 cups

Prep time: 10 minutes

Cook time: 30 minutes

  • 1 cup shredded carrots
  • 2 cups instant brown rice
  • 2 (15-ounce) cans no-salt-added black beans, rinsed and drained
  • 2 (14 1/2-ounce) cans diced tomatoes with green chilies
  • 2 1/2 cups no-salt-added vegetable broth or water
  • 1/3 cup dried minced onion
  • 1 teaspoon chipotle or regular chili powder
  • 1 teaspoon Italian seasoning
  • 1 teaspoon cumin
  • Reduced-fat sour cream for garnish

Combine carrots, rice, beans, tomatoes, broth or water, onion, chili powder, Italian seasoning and cumin in microwave-safe pot. Cover and microwave on high (100 percent power) for 10 minutes. Re-cover and microwave on medium (50 percent power) for 20 minutes or until vegetables are softened. Garnish with sour cream.

Per cup: 167 calories, 7 grams protein, 1 gram fat (4 percent calories from fat), no saturated fat, 33 grams carbohydrate, no cholesterol, 352 milligrams sodium, 6 grams fiber.

Thursday: Heat and Eat

CHILI over POLENTA will be a favorite quick meal. Brown about 3/4 pound lean ground beef; drain. Add the cooked beef to the leftover chili and heat through.

Meanwhile, slice and heat 1 (16-ounce) package refrigerated polenta according to directions. To serve, heat polenta, slice and place on plates and top with chili. On the side, add deli CARROT SALAD and BISCUITS. For dessert, SLICED PEACHES are all you need.

Tip

CHILI over POLENTA will be a favorite quick meal. Brown about 3/4 pound lean ground beef; drain. Add the cooked beef to the leftover chili and heat through.

Meanwhile, slice and heat 1 (16-ounce) package refrigerated polenta according to directions. To serve, heat polenta, slice and place on plates and top with chili. On the side, add deli CARROT SALAD and BISCUITS. For dessert, SLICED PEACHES are all you need.

Shopping List

lean ground beef, refrigerated packaged polenta, deli carrot salad, biscuits, sliced peaches.

Friday: Budget

Save some money with delicious UNSTUFFED CABBAGE. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Cook 12 ounces ground turkey or chicken about 4 minutes or until no longer pink; drain. Add 3 cups coarsely shredded cabbage (about 1 pound); cover and cook 3 minutes or until wilted. Add 2 (14 1/2-ounce) cans diced tomatoes with garlic and onion, 1/2 cup raisins, 2 tablespoons fresh lemon juice, 1 tablespoon packed light brown sugar, 1 tablespoon fresh dill, 1/2 teaspoon allspice and 1/2 teaspoon black pepper; bring to boil. Reduce heat, cover and simmer 5 minutes to blend flavors.

Serve with leftover RICE, a ROMAINE SALAD and RYE BREAD. For dessert, CHUNKY APPLESAUCE sprinkled with cinnamon will taste good.

Shopping List

canola oil, ground turkey or chicken, cabbage, canned diced tomatoes with garlic and onion, raisins, lemon, packed light brown sugar, fresh dill, allspice, black pepper, romaine, rye bread, chunky applesauce, cinnamon.

Saturday: Easy Entertaining

Invite some pals for TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO. Add FRESH BROCCOLI, a MIXED GREENS SALAD and BAGUETTES.

Simple and delicious, BROILED HONEY PEARS are the perfect dessert. Peel, halve and core pears. Score pear halves and place on baking pan. Drizzle with some honey and shaved parmesan cheese; broil until cheese melts.

Shopping List

pepper, boneless beef top sirloin steak, coarse salt, lower-sodium beef broth, dry red wine, plum tomatoes, capers (optional), garlic, orzo, asparagus, fresh broccoli, salad greens, baguettes, fresh pears, honey, parmesan cheese.

TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 21 to 25 minutes for beef, plus orzo

  • 1/4 teaspoon pepper
  • 1 boneless beef top sirloin steak, cut 1 inch thick (about 1 1/2 pounds)
  • Coarse salt
  • 1/3 cup lower-sodium beef broth
  • 1/3 cup dry red wine
  • 1 1/2 cups diced plum tomatoes
  • 4 teaspoons capers (optional)
  • 3 cloves garlic, minced
  • 1 cup uncooked orzo pasta
  • 1/2 pound asparagus, cut into 1-inch pieces

Press pepper evenly onto steak. Heat large nonstick skillet over medium until hot. Place steak in skillet; cook 15 to 18 minutes for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Season with salt, as desired. Remove from skillet; keep warm.

Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until brown bits attached to skillet are dissolved. Add tomatoes, capers, if desired, and garlic; cook and stir 6 to 7 minutes or until thickened.

Meanwhile, cook pasta according to package directions, using salt in the water. Add asparagus during last 3 minutes of cooking time. Drain. Toss with half of the tomato mixture.

Carve steak crosswise into slices. Serve steak over pasta. Spoon remaining tomato mixture over steak.

Per serving: 256 calories, 26 grams protein, 5 grams fat (16 percent calories from fat), 1.6 grams saturated fat, 25 grams carbohydrate, 56 milligrams cholesterol, 56 milligrams sodium, 2 grams fiber.

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.

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