health

7 Day Menu Planner for February 01, 2015

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

Sunday: Family

Enjoy a simple family meal with this CHUNKY TURKEY AND VEGETABLE CHILI. Buy a deli VEGETABLE PLATTER WITH DIPS to munch on. Make CORNBREAD (from a mix). A platter of BROWNIES makes for a sweet finish.

Plan

Save enough chili and cornbread for Monday; save enough brownies for Wednesday.

Shopping List

cooking spray, ground turkey, less-sodium chili seasoning mix, carrots, zucchini squash, onion, canned pinto beans, canned no-salt-added diced tomatoes, shredded 50 percent reduced-fat cheddar cheese, red onion, deli vegetable platter with dips, cornbread mix, brownies.

CHUNKY TURKEY AND VEGETABLE CHILI

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 2 pounds ground turkey
  • 1 (1.48-ounce) packet less-sodium chili seasoning mix
  • 1 cup water
  • 1 cup finely chopped carrots
  • 2 medium zucchini squash, chopped
  • 1 medium onion, chopped
  • 2 (15-ounce) cans pinto beans, in sauce
  • 2 (14 1/2-ounce) cans no-salt-added diced tomatoes, undrained
  • Shredded 50 percent reduced-fat cheddar cheese for garnish
  • Chopped red onion for garnish

In a Dutch oven coated with cooking spray, cook ground turkey 8 minutes or until no longer pink; drain. Stir in chili seasoning packet and water until seasoning is well-blended. Add carrots, squash, onion, beans and tomatoes. Bring to boil, reduce heat and simmer, uncovered, 30 minutes or until vegetables are softened; stir often. Ladle into bowls. Garnish each serving with cheese and red onion.

Per serving: 302 calories, 30 grams protein, 8 grams fat (25 percent calories from fat), 2 grams saturated fat, 27 grams carbohydrate, 65 milligrams cholesterol, 435 milligrams sodium, 8 grams fiber.

Monday: Heat & Eat

Heat the leftover CHILI and serve it over BROWN RICE. Garnish it with reduced-fat sour cream. Warm the leftover CORNBREAD. For dessert, PEACHES are good.

Shopping List

brown rice, reduced-fat sour cream, peaches.

Tuesday: Kids

The kids can improve their reading ability with this ALPHABET SOUP. In a 4-quart or larger slow cooker, combine 1/2 pound well-trimmed beef stew meat cut in 3/4-inch cubes, 1 (14 1/2-ounce) can undrained stewed tomatoes, 1 (8-ounce) can no-salt-added tomato sauce, 1 cup water, 1 (1-ounce) envelope (from 2-ounce package) dry onion soup mix. Mix well; cover and cook on low 6 to 8 hours. A half-hour before serving, stir in 1 (16-ounce) package frozen mixed vegetables (partially thawed) and 1/2 cup alphabet pasta. Cover and cook on high 30 minutes. Add water to thin if desired. Stir and serve with PEANUT BUTTER SANDWICHES on whole-grain bread and a CHOPPED LETTUCE SALAD. Cut a KIWIFRUIT in half for dessert.

Shopping List

well-trimmed beef stew meat, canned stewed tomatoes, canned no-salt-added tomato sauce, dry onion soup mix, packaged frozen mixed vegetables, alphabet pasta, peanut butter, whole-grain bread, lettuce, kiwifruit.

Wednesday: Budget

You won't feel deprived with low-cost FUSILLI WITH WALNUTS, because it's delicious. Serve with a LETTUCE WEDGE and CRUSTY BREAD. For dessert, warm the leftover BROWNIES and top with fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

whole-wheat fusilli pasta, walnuts, unsalted chicken stock, reduced-fat sour cream, dried sage, pepper, sliced prosciutto or bacon, packaged fresh baby spinach, butter, lettuce, crusty bread, fat-free vanilla ice cream.

FUSILLI WITH WALNUTS

Servings: Makes 6 servings

Prep time: 10 minutes

Cook time: less than 10 minutes, plus pasta

  • 12 ounces whole-wheat fusilli pasta
  • 1/2 cup walnuts
  • 3/4 cup unsalted chicken stock
  • 1/2 cup reduced-fat sour cream
  • 1 teaspoon dried sage
  • Freshly ground pepper to taste
  • 2 ounces sliced prosciutto or bacon, finely chopped (1/2 cup)
  • 1 (5-ounce) package fresh baby spinach
  • 1 tablespoon butter

Cook pasta according to directions.

Meanwhile, crush walnuts with a rolling pin. Toast them 3 minutes in a large dry skillet over medium-high heat, stirring constantly, until fragrant. Add chicken stock, sour cream, sage, pepper, prosciutto or bacon, spinach and butter. Bring to a simmer on medium, stirring. Cook just until spinach wilts and butter melts. Drain pasta. Add to pan with sauce and toss to coat. Serve.

Per serving: 351 calories, 12 grams protein, 14 grams fat (34 percent calories from fat), 3.9 grams saturated fat, 47 grams carbohydrate, 24 milligrams cholesterol, 251 milligrams sodium, 8 grams fiber.

Thursday: Meatless

Skip meat tonight for filling ROTINI BEANY. Cook 8 ounces rotini pasta according to directions; drain and set aside.

Meanwhile, in a large microwave-safe bowl, microwave 1 chopped green bell pepper on high (100 percent power) 4 minutes or until softened; drain. Add 1 (26-ounce) jar marinara sauce and 1 (15-ounce) can rinsed reduced-sodium kidney beans. Microwave 6 to 8 minutes on high or until hot. Add 1 (5-ounce) package baby spinach leaves; microwave 3 minutes. Add cooked pasta; mix well and serve. Garnish with shredded 50 percent reduced-fat cheddar cheese.

Add a GREENS SALAD and GARLIC BREAD. Top leftover ICE CREAM with caramel sauce for dessert.

Plan

Save enough caramel sauce for Friday.

Shopping List

rotini pasta, green bell pepper, jar marinara sauce, canned reduced-sodium kidney beans, packaged baby spinach, 50 percent reduced-fat cheddar cheese, salad greens, garlic bread, caramel sauce.

Friday: Express

Look for Ready Pac's (or another brand's) BISTRO BOWL salads in the produce department. The full-meal salads are of excellent quality. Serve the salads with deli SOUP and CHEESE TOAST. Low-fat VANILLA PUDDING swirled with leftover caramel sauce is your dessert.

Shopping List

Ready Pac's (or another brand's) Bistro Bowl full-meal salads, deli soup, cheese, bread, low-fat vanilla pudding.

Saturday: Easy Entertaining

A romantic dinner for two? Easy! Make simple BAKED RASPBERRY-MUSTARD CHICKEN BREASTS for your valentine. Place 2 (6- to 8-ounce) bone-in skinless chicken breasts on a rack coated with cooking spray. Broil 7 to 9 inches from heat for 25 to 30 minutes or until chicken registers 165 degrees.

Meanwhile, combine 2 tablespoons raspberry preserves with 2 tablespoons Dijon mustard and brush on chicken the last few minutes of broiling. Serve with STUFFED BAKED POTATOES (frozen) and PEAS AND ONIONS (frozen). Add a BOSTON LETTUCE SALAD and DINNER ROLLS. For dessert, swoon over these CHOCOLATE SHORTBREAD BARS.

Shopping List

bone-in skinless chicken breasts, cooking spray, raspberry preserves, Dijon mustard, frozen stuffed baked potatoes, frozen peas and onions, Boston lettuce, dinner rolls, butter, light brown sugar, egg, vanilla extract, orange, almond extract, flour, almonds, semisweet chocolate chips.

CHOCOLATE SHORTBREAD BARS

Servings: Makes 24 bars

Prep time: 20 minutes

Cook time: about 25 minutes

  • 1 cup softened butter
  • 1 cup light brown sugar, lightly packed
  • 1 egg yolk
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon orange zest
  • 1/4 teaspoon almond extract
  • 2 cups flour
  • 1 cup chopped toasted almonds, divided
  • 1 (12-ounce) package semisweet chocolate chips

Heat oven to 350 degrees. In a large bowl, cream together butter and brown sugar until light and fluffy, using an electric mixer. Beat in egg yolk thoroughly. Add vanilla extract, orange zest and almond extract and beat 2 to 3 minutes, scraping sides of the bowl to ensure thorough mixing. Add flour and 1/2 cup almonds and mix on low until just combined. Spread dough into a 9-by-13-inch baking pan coated with cooking spray. Bake 25 minutes or until golden brown.

Remove from oven; sprinkle top with chocolate chips. Return to oven for 30 seconds. Remove from oven; spread melted chocolate evenly over surface. Sprinkle with remaining 1/2 cup almonds. Cool before serving.

Per bar: 241 calories, 3 grams protein, 14 grams fat (51 percent calories from fat), 7.6 grams saturated fat, 27 grams carbohydrate, 28 milligrams cholesterol, 71 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for January 25, 2015

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

Sunday: Family

On a cold winter day, bring the family together for LEMON-HERB BEEF POT ROAST. Serve the combo meal with MIXED GREENS and WHOLE-GRAIN ROLLS.

Make CREAMY COUSCOUS PUDDING for dessert. In a medium saucepan, mix 3 cups 1 percent milk, 1/4 cup golden raisins, 1 teaspoon grated orange peel, 1 teaspoon butter and honey to taste. Bring to a boil. Add 1 cup couscous and 1 teaspoon pure vanilla extract. Remove from heat, cover and let stand 5 minutes. Serve warm with chopped pecans and a sprinkling of cinnamon.

Plan

Save enough beef, vegetables and gravy for Monday.

Shopping List

lemon pepper seasoning, garlic, dried basil, beef chuck pot roast, canola oil, fresh baby carrots, red potatoes, onion, cornstarch, salad greens, whole-grain rolls, 1 percent milk, golden raisins, orange, butter, honey, couscous, pure vanilla extract, pecans and cinnamon.

LEMON-HERB BEEF POT ROAST

Servings: Makes 12 to 14 servings

Prep time: 10 minutes

Cook time: about 2 1/2 to 2 3/4 hours

  • 2 teaspoons lemon pepper seasoning
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons dried basil, divided
  • 1 (3- to 3 1/2-pound) beef chuck pot roast
  • 1 tablespoon canola oil
  • 1 cup water
  • 2 cups fresh baby carrots
  • 1 pound small red potatoes, halved
  • 1 medium onion, cut into 6 wedges
  • 2 tablespoons cornstarch dissolved in 2 tablespoons water

Combine lemon pepper seasoning, garlic and 1 teaspoon dried basil; press onto beef. Heat oil in Dutch oven over medium until hot. Brown roast on all sides; drain well. Add 1 cup water to pan; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Shake the cornstarch mixture and stir it into cooking liquid; add the remaining basil. Cook and stir 1 minute or until sauce is thickened and bubbly. Carve roast; serve with vegetables and sauce.

Per serving (for 12): 190 calories, 23 grams protein, 6 grams fat (28 percent calories from fat), 1.8 grams saturated fat, 11 grams carbohydrate, 44 milligrams cholesterol, 47 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use your leftovers for OPEN-FACED ROAST BEEF SANDWICHES AND GRAVY. Heat and slice the leftover beef, layer on dense white bread and spoon hot leftover gravy over all. Reheat the leftover VEGETABLES and cook some frozen GREEN BEANS alongside. Dessert is simply PEARS.

Shopping List

dense white bread, frozen green beans, pears.

Tuesday: Meatless

Make SOUTHWESTERN FRITTATA for a no-meat, no-fuss meal. Position broiler rack 4 inches from heat. Heat broiler. Wrap handle (if not heat-proof) of large nonstick skillet with foil. Heat 2 teaspoons canola oil in skillet over medium-high. Add 1 (16-ounce) package frozen broccoli, corn and red peppers and 1/2 teaspoon coarse salt; cook 1 minute on medium-high. Reduce heat to medium. Pour 1 (15-ounce) carton frozen (thawed) Southwestern Style Egg Beaters (or another brand) over vegetables. Cover and cook 8 minutes, lifting edges of frittata occasionally to let liquid run under egg mixture until almost set.

Sprinkle with 4 ounces shredded 50 percent reduced-fat jalapeno cheese. Broil 1 to 2 minutes or until cheese melts. Cut into wedges and serve with salsa.

Serve with deli BEAN SOUP and a ROMAINE SALAD. Add toasted whole-grain ENGLISH MUFFINS. Lowest-calorie CHOCOLATE ICE CREAM is good for dessert.

Plan

Save enough ice cream for Wednesday.

Shopping List

canola oil, packaged frozen broccoli, corn and red peppers, coarse salt, frozen Southwestern Style Egg Beaters (or another brand), 50 percent reduced-fat jalapeno cheese, salsa, deli bean soup, romaine, whole-grain English muffins, lowest-calorie chocolate ice cream.

Wednesday: Kids

Make the kids their favorite STIR-FRY tonight, using a stir-fry mixture and any leftover vegetables, stir-fry sauce and either beef or chicken strips. Serve over RICE and add BREAD STICKS. Spoon marshmallow creme over leftover CHOCOLATE ICE CREAM for a slurpy dessert.

Shopping List

stir-fry mixture, stir-fry sauce, beef or chicken strips, rice, bread sticks, marshmallow creme.

Thursday: Express

We're always in the mood for a simple meal of ROTISSERIE CHICKEN. Serve the bird with frozen HASH BROWNED POTATOES, DELI COLESLAW and CRUSTY BREAD. PEACHES are dessert.

Shopping List

rotisserie chicken, frozen hash browned potatoes, deli coleslaw, crusty bread, peaches.

Friday: Budget

For a change of shape, try MINI MEATLOAVES tonight. Serve the loaves with BAKED POTATOES, STEAMED FRESH CARROTS and WHOLE-GRAIN ROLLS. Finish this simple meal with OATMEAL COOKIES.

Shopping List

cooking spray, ground turkey or chicken, onion, Italian-style bread crumbs, eggs, garlic, 50 percent reduced-fat cheddar cheese, potatoes to bake, fresh carrots, whole-grain rolls, oatmeal cookies.

MINI MEATLOAVES

Servings: Makes 12 meatloaves

Prep time: 10 minutes

Cook time: 25 to 30 minutes

  • 1 1/4 pounds ground turkey or chicken
  • 1/4 cup minced onion
  • 2/3 cup Italian-style bread crumbs
  • 2 eggs
  • 1/2 teaspoon minced garlic
  • 2 ounces shredded 50 percent reduced-fat cheddar cheese

Heat oven to 350 degrees. Coat a 12-cup regular-sized muffin pan with cooking spray. In a large bowl, mix together turkey or chicken, onion, bread crumbs, eggs, garlic and cheese. Fill muffin cups with scant 1/2 cup mixture. Bake 25 to 30 minutes or until no longer pink.

Per meatloaf: 102 calories, 15 grams protein, 2 grams fat (18 percent calories from fat), 0.9 gram saturated fat, 5 grams carbohydrate, 63 milligrams cholesterol, 159 milligrams sodium, no fiber.

Saturday: Easy Entertaining

Invite your favorite friends for THAI SHRIMP CURRY WITH GRAPES AND FRESH BASIL. Serve with BASMATI RICE and a BIBB LETTUCE SALAD and FLATBREAD. Sprinkle VANILLA ICE CREAM with toasted coconut for dessert.

Shopping List

canola oil, onion, ginger, canned unsweetened light coconut milk, unsalted chicken stock, green curry paste, peeled and deveined medium shrimp, fish sauce, red seedless grapes, lime, fresh basil, basmati rice, bibb lettuce, flatbread, vanilla ice cream, coconut.

THAI SHRIMP CURRY WITH GRAPES AND FRESH BASIL

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 tablespoon minced fresh ginger
  • 1 (14-ounce) can unsweetened light coconut milk
  • 3/4 cup unsalted chicken stock
  • 1 to 2 tablespoons green curry paste
  • 1 1/2 pounds medium shrimp, peeled and deveined
  • 1 1/2 tablespoons fish sauce
  • 1 1/2 cups red seedless grapes, halved
  • 1 1/2 tablespoons fresh lime juice
  • 1/2 cup chopped fresh basil

Heat oil in a large nonstick skillet on medium. Add onion and ginger; cook 4 minutes or until onion is softened. Add coconut milk and stock, and bring to simmer on low; cook uncovered 4 minutes or until slightly thickened. Whisk in curry paste. Add shrimp and fish sauce; cook 3 minutes or until shrimp are opaque in center. Transfer to serving dish; stir in grapes, lime juice and basil.

TIP: Look for green curry paste and fish sauce in the ethnic foods section of your supermarket.

Per serving: 207 calories, 16 grams protein, 9 grams fat (41 percent calories from fat), 2.7 grams saturated fat, 14 grams carbohydrate, 143 milligrams cholesterol, 626 milligrams sodium, 1 gram fiber.

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.

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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