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.
Save enough chili and cornbread for Monday; save enough brownies for Wednesday.
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.
brown rice, reduced-fat sour cream, peaches.
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.
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.
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.
Save enough ice cream for Thursday.
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 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.
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.
Save enough caramel sauce for Friday.
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.
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.
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.
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.