health

7 Day Menu Planner for December 21, 2014

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

Sunday: Family

Treat the family to this juicy, delicious ROSEMARY AND GARLIC CRUSTED PORK LOIN WITH BUTTERNUT SQUASH AND POTATOES. Serve with SPINACH SALAD with diced BEETS and ORANGES. Toss packaged baby spinach with drained diced pickled beets (from a jar), orange sections and a light vinaigrette. Add WHOLE-GRAIN ROLLS. Buy a deep-dish PEACH PIE for dessert.

Plan

Save enough pork with vegetables for Monday, save enough pie for Wednesday.

Shopping List

fresh rosemary, garlic, coarse salt, pepper, cooking spray, boneless center-cut pork loin roast, Yukon gold potatoes, olive oil, butternut squash, ruby port, tawny port or prune juice, no-salt-added chicken stock (such as Kitchen Basics), packaged baby spinach, jar pickled beets, oranges, light vinaigrette, whole-grain rolls, deep-dish peach pie.

Monday: Heat and Eat

Use the pork leftovers and make PORK LOIN SANDWICHES ON RYE BREAD; spread the bread with honey-mustard dressing. On the side, heat the leftover POTATOES and SQUASH. Add a LETTUCE WEDGE SALAD. For dessert, you'll enjoy FRESH PINEAPPLE.

Shopping List

rye bread, honey-mustard dressing, lettuce, fresh pineapple.

Tuesday: Express

Make it easy on yourself with another sandwich night and serve GRILLED CHEESE SANDWICHES with deli BLACK BEAN SOUP. Make a SLICED CUCUMBER SALAD and drizzle with Italian dressing. PLUMS are a simple dessert.

Shopping List

cheese and bread for sandwiches, deli black bean soup, cucumbers, Italian dressing, plums.

Wednesday: Entertaining/New Year's Eve

Celebrate with friends and savor ZUCCHINI AND SEARED SIRLOIN. Serve with RICE, a BIBB LETTUCE SALAD and BAGUETTES. Heat the leftover PIE and top with fat-free VANILLA ICE CREAM. Say hello to 2015!

Plan

Save enough ice cream for Thursday.

Shopping List

zucchini, sirloin steak, sugar, reduced-sodium soy sauce, fresh ginger, dark (toasted) sesame oil, clementines or tangerines, cilantro, sesame seeds, dried shallot or dried minced onion, rice, bibb lettuce, baguettes, fat-free vanilla ice cream.

Thursday: Budget/New Year's Day

Try the Southern tradition of good fortune for the New Year with the popular HOPPIN' JOHN. Take the good-luck tradition further and add your own COLLARD GREENS for some extra spending "green." Add canned STEWED TOMATOES for a little color. Serve it all with CORNBREAD (from a mix). For dessert, top leftover ICE CREAM with CHOCOLATE SAUCE and garnish with coconut.

Shopping List

dried black-eyed peas, ham, onion, coarse salt, pepper, hot pepper sauce, rice, green onions, collard greens, canned stewed tomatoes, cornbread mix, chocolate sauce, coconut.

Friday: Kids

For a change of pace, fix the kids OVEN-BAKED CHICKEN TENDERS. Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then coat them with mashed potato flakes (not granules). Sprinkle with a little coarse salt. Place on a baking sheet lined with nonstick foil and cook 15 minutes, turning once.

Serve with BAKED POTATO WEDGES (frozen) and GREEN BEANS. Color the plate with BABY CARROTS and RANCH DRESSING for dipping. The kids will love CHOCOLATE PUDDING (instant with 1 percent milk) for dessert.

Shopping List

chicken tenders, cooking spray, mashed potato flakes (not granules), coarse salt, frozen baked potato wedges, green beans, baby carrots, ranch dressing, instant chocolate pudding, 1 percent milk.

Saturday: Meatless

For an easy meal after a busy week, make LENTIL SOUP. Rinse and sort 1 (16-ounce) package lentils. In a large pot, combine the lentils with 4 cups water and heat to boiling; drain. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 2 thinly sliced ribs celery, 1/2 medium chopped onion and 1 clove minced garlic; cook 6 minutes or until softened. Add lentils, 6 cups no-salt-added vegetable broth and 1 teaspoon dried thyme. Bring to boil; reduce heat and simmer 20 minutes or until lentils are soft. Season with coarse salt and pepper to taste.

Ladle soup over BROWN RICE. Garnish with chopped red onion, chopped red bell pepper and chopped fresh cilantro if desired.

Add deli COLESLAW and CRUSTY BREAD. Enjoy PEARS for dessert.

Shopping List

lentils, olive oil, celery, onion, garlic, no-salt-added vegetable broth, dried thyme, coarse salt, pepper, brown rice, red onion, red bell pepper, fresh cilantro, deli coleslaw, crusty bread, pears.

health

7 Day Menu Planner for December 14, 2014

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

Sunday: Family

Serve BAKED LAMB SHOULDER CHOPS for a new flavor today. Heat oven to 350 degrees. Sprinkle 4 lamb shoulder chops with coarse salt, pepper and chopped fresh rosemary. Place on a bed of sliced onions in a roasting pan, cover with foil and bake 40 minutes; reduce heat to 300 degrees and bake 30 more minutes.

Serve with PARSLEY BUTTERED POTATOES and ARTICHOKE AND MUSHROOM BAKE. Add a RED-TIPPED LETTUCE SALAD sprinkled with pomegranate arils and CRUSTY ROLLS. ANGEL FOOD CAKE WITH BLUEBERRIES and light WHIPPED CREAM is an easy dessert.

Plan

Save enough angel food cake for Monday.

Shopping List

lamb shoulder chops, coarse salt, pepper, fresh rosemary, onions, fresh Italian parsley, butter, potatoes, cooking spray, canned water-packed quartered artichokes, olive oil, garlic, shallots, sliced crimini mushrooms, Italian seasoning, lemon, Italian seasoned bread crumbs, red-tipped lettuce, pomegranate arils, crusty rolls, angel food cake, blueberries, light whipped cream.

ARTICHOKE AND MUSHROOM BAKE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 (14-ounce) can quartered artichokes packed in water, drained
  • 2 teaspoons minced garlic
  • 1/2 cup chopped shallots
  • 8 ounces sliced crimini mushrooms
  • 1 teaspoon Italian seasoning
  • Coarse salt and pepper to taste
  • 1 tablespoon fresh lemon juice
  • 1/4 cup Italian seasoned bread crumbs

Heat oven to 350 degrees. Coat a 1 1/2- or 2-quart baking dish with cooking spray. Spoon artichokes into dish. In a large nonstick skillet, heat oil on medium. Add garlic and shallots and cook 2 to 3 minutes. Add mushrooms, Italian seasoning, salt and pepper to taste, lemon juice and bread crumbs; cook 3 minutes. Spoon mushroom mixture over artichokes; mix well. Bake 25 to 30 minutes or until hot.

Per serving: 94 calories, 3 grams protein, 5 grams fat (45 percent calories from fat), 1 gram saturated fat, 10 grams carbohydrate, no cholesterol, 188 milligrams sodium, 2 grams fiber.

Monday: Meatless

Relax and enjoy flavorful, no-meat PIZZA OLIVADA during this busy week. Serve with a MIXED GREENS SALAD. Add leftover CAKE and serve it with fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Friday.

Shopping List

thin pizza crust (such as Boboli or another brand), olive spread or kalamata olives, fresh basil or Italian parsley, plum tomatoes, shredded part-skim mozzarella cheese, dried oregano, crushed red pepper, salad greens, fat-free vanilla ice cream.

PIZZA OLIVADA

Servings: makes 6 slices

Prep time: 15 minutes

Cook time: about 12 minutes

  • 1 (10-ounce, 12-inch) prepared thin pizza crust (such as Boboli or another brand)
  • 3/4 cup any olive spread or chopped kalamata olives
  • 1/4 cup chopped fresh basil or fresh Italian parsley
  • 3 plum tomatoes, thinly sliced with seeds removed
  • 1 1/2 cups shredded part-skim mozzarella cheese
  • 1 teaspoon dried oregano
  • 1/4 to 1/2 teaspoon crushed red pepper

Heat oven to 450 degrees. Place pizza crust on baking sheet. Spread olive spread (or olives) over crust; top with basil (or parsley), tomatoes and mozzarella. Sprinkle with oregano and red pepper. Bake 12 minutes or until crust is golden brown. Cut into 6 slices.

Per slice: 273 calories, 12 grams protein, 14 grams fat (47 percent calories from fat), 3.7 grams saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 886 milligrams sodium, 1 gram fiber.

Tuesday: Express

Take it easy tonight and buy prepared LASAGNA. Add a packaged GREEN SALAD and GARLIC BREAD. Top STRAWBERRIES with light whipped cream for dessert.

Shopping List

lasagna, packaged green salad, garlic bread, strawberries, light whipped cream.

Wednesday: Budget

Get ready for the big day and serve your own BAKED HAM WITH CRANBERRY CHUTNEY. In a large saucepan, combine 2 cups fresh cranberries, 1 cup orange juice, 1/2 cup apple cider or apple juice, 1/2 cup white sugar, 1/3 cup packed light brown sugar, 2 tablespoons cider vinegar, 2 cinnamon sticks, 6 fresh mint leaves and 2 teaspoons ground coriander. Cook over medium heat 1 hour or until chutney is reduced to about 1 3/4 cups. Cool. Discard cinnamon sticks. Serve chutney with ham.

Add BAKED SWEET POTATOES, GREEN BEANS and CORNBREAD (from a mix). For dessert, enjoy APPLE CRISP.

Plan

Prepare Thursday's casserole today if desired.

Shopping List

ham to bake, fresh cranberries, orange juice, apple cider or apple juice, white sugar, light brown sugar, cider vinegar, cinnamon sticks, fresh mint, ground coriander, sweet potatoes to bake, green beans, cornbread mix, apple crisp.

Thursday: Family; Christmas Day

Prepare CHEESY BACON AND EGG CASSEROLE for brunch before the big meal. Serve the savory dish with a BOSTON LETTUCE SALAD. AMBROSIA is the perfect accompaniment.

Shopping List

bacon, onion, loaf Italian bread, 50 percent reduced-fat cheddar cheese, part-skim mozzarella cheese, low-fat small curd cottage cheese, eggs, 1 percent milk, ground mustard, pepper, nutmeg, Boston lettuce, ambrosia.

CHEESY BACON AND EGG CASSEROLE

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: less than an hour; standing time: 10 minutes

  • 8 slices bacon
  • 1 medium onion, chopped
  • 1 (8-ounce) loaf Italian bread, cut into 1-inch cubes (5 cups), divided
  • 2 cups shredded 50 percent reduced-fat cheddar cheese, divided
  • 1 cup shredded part-skim mozzarella cheese, divided
  • 1 cup low-fat small curd cottage cheese
  • 5 eggs
  • 1 1/2 cups 1 percent milk (see Note)
  • 2 teaspoons ground mustard
  • 1 teaspoon pepper
  • 1/2 teaspoon nutmeg

Heat oven to 350 degrees. Cook bacon in large skillet until crisp. Drain on paper towels; crumble and set aside. Remove all but 2 tablespoons drippings from skillet. Add onion to skillet; cook and stir 3 minutes or until softened.

Spread half of bread cubes in a 9-by-13-inch baking dish. Layer with half (each) of the onion, bacon, cheddar and mozzarella. Spread cottage cheese over all. Top with remaining bread cubes, onion, bacon, cheddar and mozzarella.

Whisk eggs in a medium bowl. Add milk, mustard, pepper and nutmeg; mix well. Gradually pour into baking dish. Press bread lightly into egg mixture until completely covered. Let stand 10 minutes. Bake 40 to 50 minutes or until center is set and top is golden brown.

Note: To make one day ahead, add 2 more cups milk. Bake as directed.

Per serving (without extra 2 cups milk): 216 calories, 17 grams protein, 10 grams fat (42 percent calories from fat), 5 grams saturated fat, 14 grams carbohydrate, 103 milligrams cholesterol, 489 milligrams sodium, 1 gram fiber.

Friday: Kids

For a change of pace, serve the kids MEXICAN TURKEY BURGERS on whole-grain buns. Top the burgers with canned mild chopped green chilies, salsa, shredded lettuce and reduced-fat sour cream. Alongside, heat canned reduced-sodium PINTO BEANS. Munch on JICAMA STICKS for some crunch. Leftover ICE CREAM is an easy dessert.

Shopping List

turkey burgers, whole-grain buns, canned mild chopped green chilies, salsa, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans, jicama sticks.

Saturday: Easy Entertaining

Invite friends for a casual dinner of PAN-FRIED TROUT with LEMON WEDGES. Coat trout fillets in flour. Heat a little canola oil in a large nonstick skillet. Add trout and cook 10 minutes or until lightly browned and opaque in center, turning once.

Serve fish with ROASTED POTATOES, deli COLESLAW and SOURDOUGH BREAD. Make dessert light with RASPBERRY SORBET.

Shopping List

trout fillets, lemons, flour, canola oil, potatoes to roast, deli coleslaw, sourdough bread, raspberry sorbet.

health

7 Day Menu Planner for December 07, 2014

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

Sunday: Family

Buy a SMOKED TURKEY BREAST for family day. Everyone will like SCALLOPED POTATOES with the turkey. Serve colorful fresh GREEN BEANS and a RED-TIPPED LETTUCE SALAD on the side. Add DINNER ROLLS. For dessert, APPLE CRISP is always popular.

Plan

Save enough turkey and apple crisp for Monday.

Shopping List

smoked turkey, cooking spray, potatoes, onion, canned condensed reduced-fat, reduced-sodium cream of celery soup, 1 percent milk, fresh green beans, red-tipped lettuce, dinner rolls, apple crisp.

SCALLOPED POTATOES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 1 1/2 to 2 hours

  • 4 medium potatoes, peeled and thinly sliced
  • 1 (10 3/4-ounce) can condensed, reduced-fat, reduced-sodium cream of celery soup
  • 1 small onion, thinly sliced
  • 1/2 cup 1 percent milk

Heat oven to 350 degrees. Coat a 1 1/2-quart to 2-quart baking dish with cooking spray. Place potatoes in dish, and then onions. Mix soup and milk together and pour over potatoes and onions. Bake 1 1/2 to 2 hours or until potatoes are tender.

Per serving: 198 calories, 6 grams protein, 2 grams fat (10 percent calories from fat), 0.9 gram saturated fat, 39 grams carbohydrate, 5 milligrams cholesterol, 319 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Enjoy the leftover turkey in open-faced SMOKED TURKEY REUBEN SANDWICHES. Toast 4 slices pumpernickel bread. Spread each slice with 1 tablespoon reduced-fat ranch dressing. Top each slice of bread with thin-sliced leftover turkey, some deli coleslaw and thin slices of Swiss cheese. Broil 5 minutes or until lightly browned.

Serve with OVEN FRIES (frozen). Add fresh BABY CARROTS to munch on. Warm and top the leftover CRISP with fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Tuesday. Buy enough carrots for Friday.

Shopping List

pumpernickel bread, reduced-fat ranch dressing, deli coleslaw, sliced Swiss cheese, frozen oven fries, fresh baby carrots, fat-free vanilla ice cream.

Tuesday: Meatless

You'll enjoy the fragrance as well as the flavor of VEGETABLE CURRY WITH COUSCOUS. Serve it with sliced CUCUMBERS in cider vinegar and FLATBREAD. Drizzle butterscotch sauce over leftover ICE CREAM for dessert.

Shopping List

canola oil, red bell pepper, unsalted vegetable stock (such as Kitchen Basics or another brand), red curry powder, coarse salt, packaged frozen broccoli, carrots and cauliflower (or another combination), raisins, chutney, couscous, peanuts, cucumbers, cider vinegar, flatbread, butterscotch sauce.

VEGETABLE CURRY WITH COUSCOUS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes, plus couscous

  • 1 tablespoon canola oil
  • 1 medium red bell pepper, cut into thin strips
  • 1/4 cup unsalted vegetable stock (such as Kitchen Basics or another brand)
  • 1 tablespoon red curry powder
  • 1/2 teaspoon coarse salt
  • 1 (16-ounce) package frozen broccoli, carrots and cauliflower (or another combination)
  • 1/2 cup raisins
  • 1/3 cup chutney
  • 2 cups hot cooked couscous

In a large nonstick skillet, heat oil on medium-high. Cook bell pepper 5 minutes or until tender. Stir in vegetable stock, curry powder, salt and vegetables. Heat to boiling. Boil about 4 minutes or until vegetables are softened. Stir in raisins and chutney. Serve with couscous, sprinkled with peanuts.

Per serving: 319 calories, 9 grams protein, 9 grams fat (24 percent calories from fat), 1.1 grams saturated fat, 54 grams carbohydrate, no cholesterol, 455 milligrams sodium, 7 grams fiber.

Wednesday: Budget

This CREAMY SLOW COOKER CHICKEN NOODLE SOUP is just what you're looking for on a cold evening. In a 4-quart or larger slow cooker, combine 1 1/2 pounds boneless, skinless chicken breasts cut into bite-size pieces, 1 medium chopped onion, 3 sliced carrots, 2 ribs thinly sliced celery, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Add 6 cups unsalted chicken stock.

Cover; cook on low 6 hours. Add 2 to 2 1/2 cups no-yolk noodles. Cover; cook 30 minutes on low. Mix together 1/2 cup flour and 1 cup whole milk until smooth. Pour into slow cooker and cook on high 1 hour more, stirring once or twice. Ladle into bowls and serve. (Adapted from "Seriously Delish," Jessica Merchant; Houghton Mifflin Harcourt, 2014.)

Add a ROMAINE SALAD AND CRACKERS. PEACHES will be your dessert.

Shopping List

boneless, skinless chicken breasts, onion, carrots, celery, coarse salt, pepper, unsalted chicken stock, no-yolk noodles, flour, whole milk, romaine, crackers, peaches.

Thursday: Express

For a quick meal tonight, prepare TORTELLINI WITH PEAS AND HAM. Cook any refrigerated tortellini according to directions; add some frozen green peas to pasta water the last 5 minutes of cooking; drain.

Meanwhile, heat light Alfredo sauce with packaged diced ham. Add the cooked tortellini with peas; toss to mix and serve.

Add packaged GREENS and GARLIC BREAD. Fresh PINEAPPLE makes a good dessert.

Shopping List

any refrigerated tortellini, frozen green peas, light Alfredo sauce, packaged diced ham, packaged greens, garlic bread, fresh pineapple.

Friday: Kids

The kids won't want to miss STOVE-TOP HOT DOG PIZZA CASSEROLE. Cook 2 cups (about 4 ounces) mini lasagna noodles according to directions; drain and set aside.

Meanwhile, in same pot, combine 1 (15-ounce) can pizza sauce and 2/3 cup water; heat over medium until hot. Stir in cooked noodles and 3 hot dogs (lowest-sodium and lowest-fat; cut into 1/2-inch slices); cook until heated through. Stir occasionally.

Serve with leftover BABY CARROTS and SOFT ROLLS. Kids of any age will like OATMEAL COOKIES for dessert.

Shopping List

mini lasagna noodles, pizza sauce, lowest-sodium, lowest-fat hot dogs, soft rolls, oatmeal cookies.

Saturday: Easy Entertaining

Treat your lucky guests to BALSAMIC-MOLASSES CHICKEN. Serve the flavor-packed chicken with RICE tossed with freshly grated parmesan cheese and chopped Italian parsley. Add steamed fresh ZUCCHINI, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

molasses, balsamic vinegar, coarse salt, pepper, garlic, dried basil, boneless, skinless chicken breasts, rice, parmesan cheese, Italian parsley, fresh zucchini, Bibb lettuce, whole-grain rolls, fruit tarts.

BALSAMIC-MOLASSES CHICKEN

Servings: Makes 4 servings

Prep time: 10 minutes; marinating time: 30 minutes

Cook time: 30 minutes

  • 1/3 cup molasses
  • 1/3 cup balsamic vinegar
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 2 cloves garlic, crushed
  • 1 teaspoon dried basil
  • 4 (5- to 6-ounce) boneless, skinless chicken breasts

In medium bowl, mix together molasses and vinegar. Add salt, pepper, garlic and basil; stir to mix well. Place chicken in an 8-by-8-inch baking dish and cover with marinade, turning to coat chicken on all sides. Place in refrigerator to marinate 30 minutes, turning to coat after 15 minutes. Heat oven to 350 degrees. Remove chicken from refrigerator, cover dish with foil, and bake 30 minutes or until chicken is no longer pink.

Per serving: 260 calories, 30 grams protein, 4 grams fat (13 percent calories from fat), 0.8 gram saturated fat, 25 grams carbohydrate, 91 milligrams cholesterol, 300 milligrams sodium, no fiber.

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