health

7 Day Menu Planner for January 18, 2015

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

Sunday: Family

For family day, bring a new taste to an old favorite with BAKED TURKEY BREAST WITH CHERRY SAUCE. Serve it with packaged LONG-GRAIN AND WILD RICE and FRESH BRUSSELS SPROUTS. Add SOURDOUGH BREAD. POUND CAKE drizzled with CHOCOLATE SAUCE is a simple dessert.

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Plan

Save enough turkey and cake for Monday.

Shopping List

whole turkey breast, coarse salt, pepper, dried thyme, butter, shallot, canned dark cherries in heavy syrup, unsalted chicken stock, orange juice, Dijon mustard, packaged long-grain and wild rice, fresh brussels sprouts, sourdough bread, pound cake, chocolate sauce.

BAKED TURKEY BREAST WITH CHERRY SAUCE

Servings: Makes 14 (3-ounce cooked) servings

Prep time: 10 minutes

Cook time: about 1 to 1 3/4 hours; standing time: 10 minutes

  • 1 (4- to 7-pound) whole turkey breast
  • Coarse salt and pepper to taste
  • 2 teaspoons dried thyme
  • Water for pan
  • 1 tablespoon butter
  • 1 small shallot, minced
  • 1 (15-ounce) can dark cherries in heavy syrup
  • 1/4 cup unsalted chicken stock
  • 1/4 cup orange juice
  • 2 tablespoons water
  • 2 tablespoons Dijon mustard

Heat oven to 350 degrees. Rinse turkey and pat dry. Season with salt, pepper and thyme. Place turkey in roasting pan filled with 1-inch water, skin-side up. Roast 1 to 1 3/4 hours or until meat thermometer inserted in thickest part of breast registers 165 degrees.

Meanwhile, in a saucepan, melt butter over medium heat; cook shallot 1 minute. Add cherries in syrup, chicken stock, orange juice, water and mustard. Bring to boil; reduce heat to low and simmer 5 minutes. Remove from heat; set aside. Baste turkey with cherry sauce once every 20 minutes. When turkey is done, remove from oven, tent with foil and let stand 10 minutes. Remove skin and slice thinly. Reheat remaining sauce over medium; serve with turkey.

Per turkey serving: 118 calories, 25 grams protein, 1 gram fat (8 percent calories from fat), 0.3 gram saturated fat, no carbohydrate, 72 milligrams cholesterol, 47 milligrams sodium, no fiber.

Carb choices: none.

Per sauce serving: 39 calories, no protein, 1 gram fat (23 percent calories from fat), 0.5 gram saturated fat, 8 grams carbohydrate, 2 milligrams cholesterol, 54 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make TURKEY POT PIE using leftover turkey. Heat oven to 375 degrees. Mix 2 cups chopped (leftover) turkey with 1 (10 3/4-ounce) can less-sodium, less-fat condensed cream of chicken soup, 1 (16-ounce) package frozen mixed vegetables and 1/2 teaspoon dried thyme. Spoon into a 9-inch pie plate. Cover with a refrigerated piecrust; cut slits in crust to vent. Bake 40 minutes or until crust is golden and turkey mixture is hot.

Serve with a MIXED GREENS SALAD. Slice the leftover CAKE for dessert.

Shopping List

canned less-sodium, less-fat condensed cream of chicken soup, packaged frozen mixed vegetables, dried thyme, refrigerated piecrust, salad greens.

Tuesday: Meatless

SPAGHETTI WITH WALNUT SAUCE was a winner at our house. Serve it with a LETTUCE WEDGE and GARLIC BREAD. Sprinkle PEACHES with a little nutmeg for dessert.

Plan

Save some spaghetti and sauce for Friday.

Shopping List

walnuts, fresh bread crumbs, fresh basil, lemon, part-skim ricotta cheese, spaghetti, walnut or olive oil, dry white wine, arugula, lettuce wedge, garlic bread, peaches, nutmeg.

SPAGHETTI WITH WALNUT SAUCE

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: 5 to 8 minutes, plus spaghetti

  • 1/2 cup walnut pieces
  • 1/4 cup fresh bread crumbs
  • 4 or 5 fresh basil leaves, sliced
  • 1/2 teaspoon lemon zest
  • 1/4 cup part-skim ricotta cheese
  • 16 ounces spaghetti
  • 1 tablespoon walnut or olive oil
  • 1/4 cup dry white wine
  • Juice of 1 lemon
  • 1 cup arugula

Heat oven to 350 degrees. Combine walnuts and bread crumbs; spread on a rimmed baking sheet. Bake 5 to 8 minutes or until golden. Set aside 6 to 8 walnuts for garnish; transfer remaining mixture to food processor or bowl. Add basil, lemon zest and ricotta cheese; process or mash with fork to make coarse crumble mixture.

Cook pasta according to directions; reserve 1/4 cup pasta water. Drain pasta. Return pasta to pot with reserved water, oil, wine and juice. Add arugula and heat on low until arugula has wilted. Remove from heat; fold in walnut sauce. Transfer to serving bowl; garnish with reserved walnuts.

Per serving: 387 calories, 13 grams protein, 11 grams fat (25 percent calories from fat), 1.5 grams saturated fat, 60 grams carbohydrate, 4 milligrams cholesterol, 30 milligrams sodium, 3 grams fiber.

Wednesday: Budget

Stretch your food dollar with this SAUSAGE-APPLE-KRAUT DINNER. Cook 1 (14-ounce) package reduced-fat kielbasa (sliced 1/2-inch thick) in a large nonstick skillet over medium-high heat for 8 to 10 minutes or until browned; drain. Add 1 (32-ounce) package rinsed and drained refrigerated sauerkraut, 1 cup apple juice, 1 tablespoon firmly packed brown sugar, 1 teaspoon caraway seeds and 2 to 3 medium Rome apples (peeled and sliced). Cover, reduce heat to low and simmer 10 minutes or until apples are tender; stir occasionally.

Add PICKLED BEETS and PUMPERNICKEL BREAD. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

packaged reduced-fat kielbasa, packaged refrigerated sauerkraut, apple juice, brown sugar, caraway seeds, Rome apples, pickled beets, pumpernickel bread, strawberry ice cream.

Thursday: Kids

Tell the kids CHICKEN-BARBECUE PUFF PIE is for dinner, and they'll give you a hug. Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. In a medium bowl, stir together 1 cup reduced-fat baking mix (such as Bisquick or another brand) and 3 eggs until well-blended. Spread in pie plate. Spoon 1 cup (add by tablespoons) refrigerated seasoned and shredded chicken in barbecue sauce (such as Lloyd's) onto batter; sprinkle with 1 cup shredded 50 percent reduced-fat cheddar cheese. Bake 20 minutes or until golden.

Serve with deli CARROT SALAD. Leftover ICE CREAM is dessert.

Shopping List

cooking spray, reduced-fat baking mix (such as Bisquick or another brand), eggs, refrigerated seasoned and shredded chicken in barbecue sauce (such as Lloyd's), 50 percent reduced-fat cheddar cheese, deli carrot salad.

Friday: Express

Heat the leftover SPAGHETTI and SAUCE for a quick meal. (Add extra spaghetti tossed with olive oil and toasted walnuts if necessary.) Add deli TOMATO SOUP to your meal. Munch on OATMEAL COOKIES for dessert.

Shopping List

spaghetti, olive oil, walnuts, deli tomato soup, oatmeal cookies.

Saturday: Easy Entertaining

Invite guests for your PORK TENDERLOIN. Try your pressure cooker skills with MUSHROOM RISOTTO; it's a keeper. GREEN PEAS (frozen) make a pretty plate. Add a BOSTON LETTUCE SALAD and ITALIAN BREAD. For dessert, PINEAPPLE SORBET and BUTTER COOKIES are an easy dessert.

Shopping List

pork tenderloin, butter, onion, packaged sliced mushrooms, arborio rice, fat-free chicken broth, parmesan cheese, black pepper, frozen green peas, Boston lettuce, Italian bread, pineapple sorbet, butter cookies.

MUSHROOM RISOTTO

Servings: Makes 6 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 3 tablespoons butter
  • 1 small onion, finely chopped
  • 1 (8-ounce) package sliced mushrooms
  • 1 cup arborio rice
  • 2 1/4 cups fat-free chicken broth
  • 1/3 cup freshly grated parmesan cheese
  • Black pepper to taste

Melt butter in pressure cooker over medium-low heat. Add onion and cook 5 minutes or until soft; stir often. Add mushrooms and cook 2 minutes. Add rice and cook another 2 minutes; stir constantly. Stir in broth and mix well. Lock lid in place; cook on high heat to bring to high pressure. Reduce heat just enough to maintain high pressure; cook 7 minutes. Turn off heat. Allow pressure to come down naturally, about 10 minutes. Tip lid away from your face and remove. Stir in parmesan cheese; season with pepper.

Per serving: 194 calories, 4 grams protein, 7 grams fat (34 percent calories from fat), 4.4 grams saturated fat, 27 grams carbohydrate, 19 milligrams cholesterol, 167 milligrams sodium, 1 gram fiber.

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7 Day Menu Planner for January 11, 2015

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

Sunday: Family

Enjoy a new flavor with the family today and serve GARLIC-ROASTED HAM. Heat oven to 300 degrees. Cut slits in a 3- to 4-pound center-cut cooked ham and insert 2 to 3 cloves sliced garlic. Stir together 1/3 cup molasses and 2 teaspoons pepper. Spread over ham; wrap it in heavy-duty foil. Place in a shallow roasting pan. Roast 1 1/2 to 2 hours or until the internal temperature is 140 degrees. Slice and serve warm.

Alongside, add MASHED SWEET POTATOES, BROCCOLI SPEARS, COLESLAW and WHOLE-GRAIN ROLLS. For dessert, PINEAPPLE SHERBET is light.

Plan

Save enough ham for Monday and Wednesday and enough sherbet for Monday; save enough coleslaw for Tuesday.

Shopping List

cooked ham, garlic, molasses, pepper, sweet potatoes to mash, broccoli, coleslaw, whole-grain rolls, pineapple sherbet.

Monday: Heat and Eat

For a quick meal, make GREEK ISLE HAM SANDWICHES. In a small bowl, toss together 1 cup chopped leftover ham, 2 tablespoons olive oil, 1 tablespoon fresh lemon juice, 2 cups fresh spinach leaves and 2 teaspoons dried oregano. Divide evenly among 4 whole-grain pita bread halves. Serve with COUSCOUS; stir in some chopped black olives. Scoop the leftover SHERBET for dessert.

Shopping List

olive oil, lemon, fresh spinach, dried oregano, whole-grain pita bread, couscous, black olives.

Tuesday: Meatless

Try a no-meat version of SLOPPY JOES for an easy dinner. Serve them on WHOLE-GRAIN BUNS. Add OVEN FRIES (frozen) and leftover COLESLAW. Enjoy STRAWBERRIES for dessert.

Shopping List

canola oil, onion, green bell pepper, carrots, brown rice, canned chili beans with sauce, hickory-smoked barbecue sauce, whole-grain buns, frozen oven fries, strawberries.

NO-MEAT SLOPPY JOES

Servings: Makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 1 teaspoon canola oil
  • 1 medium onion, chopped
  • 1 green bell pepper, chopped
  • 1/2 cup shredded carrots
  • 3 cups cooked brown rice
  • 2 (15- to 19-ounce) cans chili beans with sauce, undrained
  • 3/4 cup hickory-smoked barbecue sauce

Heat oil in a large nonstick skillet on medium-high. Add onion, green pepper and carrots; cook 3 to 4 minutes. Add rice, beans and barbecue sauce. Simmer 10 to 15 minutes or until heated through.

Per serving: 321 calories, 10 grams protein, 3 grams fat (8 percent calories from fat), 0.8 gram saturated fat, 61 grams carbohydrate, no cholesterol, 756 milligrams sodium, 9 grams fiber.

Wednesday: Budget

No need to spend a lot of money tonight with PASTA WITH BROCCOLI AND CHEESE on the menu. Cook 13 to 16 ounces whole-grain pasta shells according to directions; add 3 cups fresh broccoli florets during the last 2 minutes of cooking. Drain. In a large bowl, combine pasta and broccoli. (If desired, add some leftover ham.) Add 1/3 cup freshly grated parmesan cheese; toss gently to mix and serve.

Add a SPINACH SALAD and GARLIC BREAD. For dessert, PEACHES are the answer.

Shopping List

whole-grain pasta shells, fresh broccoli, parmesan cheese, fresh spinach, garlic bread, peaches.

Thursday: Kids

What kid could resist CHILI-CHEESEBURGER MAC AND CHEESE? Serve with CARROT STICKS and SOFT ROLLS. For dessert, TANGERINES are just what the kids will want.

Shopping List

package macaroni and cheese, 95 percent lean ground beef, chili powder, cumin, coarse salt, canned reduced-sodium kidney beans, canned diced tomatoes with mild green chilies, fresh parsley, carrot sticks, soft rolls, tangerines.

CHILI-CHEESEBURGER MAC AND CHEESE

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: less than 20 minutes, plus macaroni and cheese

  • 1 (12-ounce) package macaroni and cheese
  • 1 pound 95 percent lean ground beef
  • 1 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon coarse salt
  • 1 (15-ounce) can reduced-sodium kidney beans, rinsed
  • 1 (14.4-ounce) can diced tomatoes with mild green chilies, undrained
  • 1/4 cup water
  • 2 tablespoons chopped fresh parsley

Prepare macaroni and cheese according to directions.

Meanwhile, cook beef in a Dutch oven on medium for 6 minutes or until no longer pink; drain. Return beef to pot; stir in chili powder, cumin and salt. Cook 2 minutes on medium. Add beans, tomatoes and water. Cook 5 to 8 minutes more or until most of liquid has evaporated. Stir prepared macaroni and cheese into beef mixture and sprinkle with parsley. Serve immediately.

Per serving: 348 calories, 27 grams protein, 10 grams fat (25 percent calories from fat), 3.3 grams saturated fat, 39 grams carbohydrate, 52 milligrams cholesterol, 922 milligrams sodium, 6 grams fiber.

Friday: Express

Tonight's TORTELLINI WITH PESTO AND SUN-DRIED TOMATOES is quick and tasty. Prepare 2 (9-ounce) packages refrigerated three-cheese tortellini according to directions; drain. Toss with 1/2 cup refrigerated pesto, 1/2 cup freshly grated parmesan cheese, 1/4 cup drained, chopped sun-dried tomatoes (in oil) and 1/2 cup chopped fresh basil (or 1 tablespoon dried).

Add a packaged GREENS SALAD and ITALIAN BREAD. Dessert is as simple as instant LEMON PUDDING made with 1 percent milk.

Shopping List

refrigerated three-cheese tortellini, refrigerated pesto, parmesan cheese, sun-dried tomatoes in oil, fresh or dried basil, packaged salad greens, Italian bread, instant lemon pudding, 1 percent milk.

Saturday: Easy Entertaining

Serve your guests SEARED BARRAMUNDI WITH ORANGES AND BLACK OLIVES. Add ASPARAGUS, a BOSTON LETTUCE SALAD and BAGUETTES. Buy a CHOCOLATE LAYER CAKE for dessert.

Tip

Serve your guests SEARED BARRAMUNDI WITH ORANGES AND BLACK OLIVES. Add ASPARAGUS, a BOSTON LETTUCE SALAD and BAGUETTES. Buy a CHOCOLATE LAYER CAKE for dessert.

Shopping List

oranges, olive oil, pitted black olives, fennel seeds, fresh cilantro, coarse salt, pepper, frozen barramundi fillets, asparagus, Boston lettuce, baguettes, chocolate layer cake.

SEARED BARRAMUNDI WITH ORANGES AND BLACK OLIVES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 4 to 6 minutes

  • 4 oranges, peeled and cut into segments
  • 2 tablespoons fresh orange juice
  • 2 tablespoons olive oil, divided
  • 1/2 cup pitted black olives, halved
  • 1/2 teaspoon toasted fennel seeds
  • 2 tablespoons fresh cilantro leaves
  • 1/2 teaspoon coarse salt
  • Pepper to taste
  • 4 (4- to 6-ounce) frozen barramundi fillets, thawed (see NOTE)

In a large bowl, combine oranges, orange juice, 1 tablespoon olive oil, olives, fennel seeds and cilantro; mix well. Set aside.

Season fish with salt and pepper. Heat a large nonstick skillet on medium-high. When skillet is hot, add remaining olive oil. Sear fish 3 to 4 minutes; turn and sear 1 to 2 more minutes or until fish is opaque throughout. Divide and top fish with sauce.

NOTE: Substitute grouper or snapper if barramundi is not available.

Per serving: 238 calories, 25 grams protein, 10 grams fat (35 percent calories from fat), 1.2 grams saturated fat, 17 grams carbohydrate, 47 milligrams cholesterol, 404 milligrams sodium, 4 grams fiber.

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7 Day Menu Planner for January 04, 2015

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

Sunday: Family

The family will enjoy the sweet-hot flavor of PORK ROAST WITH JEZEBEL SAUCE. Alongside, ROASTED MASHED POTATOES are welcome. Bake 4 (about 2 pounds) potatoes; remove pulp, discard shells. In a large saucepan, combine 1 cup 1 percent milk, 1 tablespoon butter, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; cook over medium-low heat until warm. Remove from heat; add potatoes to pan and beat at medium speed with an electric mixer until smooth.

On the side, add steamed fresh BRUSSELS SPROUTS tossed with a little butter and dried marjoram and WHOLE-GRAIN ROLLS. Dessert is BAKED APPLE POCKETS.

Plan

Save enough pork, potatoes and apple pockets for Monday.

Shopping List

hot sauce, Worcestershire sauce, pepper, garlic powder, coarse salt, boneless pork loin, cooking spray, jarred apple jelly, jarred apricot-pineapple preserves, dry mustard, prepared horseradish, baking potatoes, 1 percent milk, butter, fresh brussels sprouts, dried marjoram, whole-grain rolls, refrigerated piecrusts, apples, sugar, flour, cinnamon.

PORK ROAST WITH JEZEBEL SAUCE

Servings: Makes 12 servings

Prep time: less than 10 minutes

Cook time: 20 minutes per pound; standing time: 5 minutes

  • 6 tablespoons hot sauce
  • 6 tablespoons Worcestershire sauce
  • 1 1/2 tablespoons pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1 (3-pound) boneless pork loin, well-trimmed
  • For the sauce:
  • 1 (8- to 10-ounce) jar apple jelly
  • 1 (8- to 10-ounce) jar apricot-pineapple preserves
  • 2 tablespoons dry mustard
  • 1 tablespoon pepper
  • 1 1/2 tablespoons prepared horseradish

Heat oven to 325 degrees. Mix together hot sauce and Worcestershire sauce; set aside. Combine pepper, garlic powder and salt. Place pork in a roasting pan coated with cooking spray; brush with hot sauce mixture; sprinkle with garlic and salt mixture. Bake 20 minutes per pound or until thickest portion registers 145 degrees; shield pork with foil for the last 30 minutes of cooking. Remove from oven and let stand 5 minutes. Slice and serve with Jezebel sauce (combine jelly, preserves, dry mustard, pepper and horseradish; mix well).

Per serving: 259 calories, 21 grams protein, 8 grams fat (27 percent calories from fat), 2.5 grams saturated fat, 27 grams carbohydrate, 58 milligrams cholesterol, 236 milligrams sodium, 1 gram fiber.

BAKED APPLE POCKETS

Servings: Makes 8 servings

Prep time: 10 minutes

Cook time: 15 to 20 minutes

  • 1 (15-ounce) package refrigerated piecrusts
  • 2 cups peeled, diced apples
  • 1/4 cup sugar
  • 1 tablespoon flour
  • 1 1/2 teaspoons cinnamon

Heat oven to 400 degrees. Unfold piecrusts and soften as directed on package. Press out fold lines; cut each crust into quarters, making 8 pieces. Combine apples, sugar, flour and cinnamon. Top half of each crust wedge with about 1/3 cup apple mixture. Fold untopped sides of wedges over filling. With fork, press edges to seal. Place on cookie sheet. Cut several small slits in top of each to allow steam to escape. Bake 15 to 20 minutes or until light golden. Serve warm.

Per serving: 259 calories, 2 grams protein, 14 grams fat (46 percent calories from fat), 5.9 grams saturated fat, 35 grams carbohydrate, 6 milligrams cholesterol, 276 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make PORK SANDWICHES tonight on whole-grain buns smeared with low-fat mayonnaise or grainy mustard. Add a beaten egg to the leftover potatoes, shape into patties, lightly coat with flour, and pan-fry in a little canola oil until browned on both sides and hot. Serve with deli COLESLAW. Warm the leftover BAKED APPLE POCKETS for dessert.

Plan

Buy enough coleslaw for Thursday.

Shopping List

whole-grain buns, low-fat mayonnaise or grainy mustard, egg, flour, canola oil, deli coleslaw.

Tuesday: Meatless

Enjoy no-meat PASTA FAGIOLE tonight. Prepare 12 ounces ditalini or other small pasta according to directions; drain and set aside.

Meanwhile, heat 2 tablespoons olive oil in a large pot on medium. Add 1 clove minced garlic, 2 large chopped green bell peppers, 1 medium chopped onion and 1 cup chopped celery. Cook 10 minutes or until softened. Add 1 (16-ounce) can tomato puree with 1 can water and coarse salt and pepper to taste. Cook on low 30 minutes; add 1 (15-ounce) can rinsed reduced-sodium cannellini beans and cooked ditalini and mix well.

Serve with a LETTUCE AND TOMATO SALAD and GARLIC BREAD on the side. Scoop fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

ditalini or other small pasta, olive oil, garlic, green bell peppers, onion, celery, canned tomato puree, coarse salt, pepper, canned reduced-sodium cannellini beans, lettuce, tomato, garlic bread, fat-free vanilla ice cream.

Wednesday: Express

Deli TUNA SALAD ON WHOLE-GRAIN TOAST is a quick meal. Serve it with deli SOUP and a packaged GREENS SALAD. For dessert, KIWIFRUIT is simple.

Shopping List

deli tuna salad, whole-grain bread, deli soup, packaged salad greens, kiwifruit.

Thursday: Budget

Make this economical VEGETABLE-CLAM CHOWDER tonight. Prepare 1 cup elbow macaroni according to directions; drain. Rinse with cold water until cool; drain. Combine 2 1/2 cups (of 3 cups total) 1 percent milk, 1 (16-ounce) package frozen mixed vegetables (thawed and drained), 1/2 teaspoon dried thyme, 1/2 teaspoon paprika and cooked pasta in a 2-quart saucepan. Cook over medium heat until bubbles form around edge of the milk.

In a separate bowl, whisk together 1/2 cup milk and 1 1/2 teaspoons cornstarch until cornstarch dissolves. Stir mixture into soup and heat to simmering. Add 1 (6-ounce) can drained clams and simmer, stirring frequently, for 3 minutes. Add coarse salt and pepper to taste.

Serve with leftover COLESLAW and CRACKERS. Scoop leftover ICE CREAM and top with STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Friday.

Shopping List

elbow macaroni, 1 percent milk, packaged frozen mixed vegetables, dried thyme, paprika, cornstarch, canned clams, coarse salt, pepper, crackers, strawberries.

Friday: Kids

Call it ZIPPY ZITI WITH PEAS AND CARROTS, and then call the kids to supper. Prepare 8 ounces ziti pasta according to directions and then prepare 1 (10-ounce) package frozen peas and carrots according to directions.

Meanwhile, heat 2 tablespoons canola oil in a medium saucepan. Stir in 1/2 teaspoon Italian seasoning, 1/2 cup 1 percent milk and 4 ounces 50 percent reduced-fat cheddar cheese and cook over medium until thickened. Stir in cooked vegetables and heat over medium. Place pasta in a large heated serving bowl; pour sauce over pasta and toss to coat.

Serve with a CHOPPED LETTUCE SALAD and BREAD STICKS. Make STRAWBERRY SMOOTHIES for dessert. For 2 smoothies: place 1 (6-ounce) container low-fat yogurt, 1 cup fresh strawberry halves (or frozen unsweetened whole strawberries), 3/4 cup 1 percent milk and 2 tablespoons Fiber One cereal in a blender. Cover; blend on high 10 seconds. Scrape down sides of blender. Cover; blend 20 seconds or until smooth. (Adapted from "Betty Crocker: The Big Book of Breakfast and Brunch," Betty Crocker; Houghton Mifflin Harcourt; 2014.)

Shopping List

ziti pasta, packaged frozen peas and carrots, canola oil, Italian seasoning, 1 percent milk, 50 percent reduced-fat cheddar cheese, lettuce, bread sticks, low-fat yogurt, fresh or frozen strawberries, Fiber One cereal.

Saturday: Easy Entertaining

Invite guests for ASIAN FLANK STEAK. Serve with RICE and SUGAR SNAP PEAS. Add a SPINACH SALAD with red onion rings.

For dessert, make BLUEBERRIES WITH LEMON CREAM. In a medium bowl, using a fork, break up 4 ounces reduced-fat cream cheese. Drain any liquid from 3/4 cup low-fat vanilla yogurt and add to cheese, along with 1 teaspoon honey. Using an electric mixer, beat at high speed until light and creamy. Stir in 2 teaspoons freshly grated lemon zest. Divide and layer lemon cream and 2 cups blueberries into 4 stemmed dessert glasses.

Shopping List

flank steak, sherry or apple juice, reduced-sodium soy sauce, honey, white vinegar, gingerroot, dark (toasted) sesame oil, garlic, cooking spray, rice, sugar snap peas, fresh spinach, red onion, reduced-fat cream cheese, low-fat vanilla yogurt, lemon, blueberries.

ASIAN FLANK STEAK

Servings: Makes 4 servings

Prep time: 10 minutes; marinating time: 8 hours

Cook time: less than 20 minutes

  • 1 pound flank steak
  • 1/4 cup sherry or apple juice
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup honey
  • 2 tablespoons white vinegar
  • 1 tablespoon minced peeled gingerroot
  • 1 teaspoon dark (toasted) sesame oil
  • 2 cloves garlic, crushed

In a resealable plastic bag, combine steak, sherry or juice, soy sauce, honey, white vinegar, gingerroot, sesame oil and garlic; marinate in refrigerator 8 hours, turning occasionally. Remove steak from bag; reserve marinade.

Place steak on broiler pan coated with cooking spray and cook 8 minutes per side, basting frequently with reserved marinade. Boil remaining marinade over medium heat for 1 minute. Carve steak diagonally across grain into thin slices. Serve with warm marinade.

Per serving: 277 calories, 26 grams protein, 10 grams fat (33 percent calories from fat), 4 grams saturated fat, 20 grams carbohydrate, 53 milligrams cholesterol, 464 milligrams sodium, no fiber.

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