health

7 Day Menu Planner for February 22, 2015

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

Sunday: Family

Take the family to the islands and enjoy CARIBBEAN CHICKEN STEW along the way. Ladle the stew over RICE and add a ROMAINE SALAD on the side. Serve with CRUSTY ROLLS. For dessert, PINEAPPLE UPSIDE-DOWN CAKE (from a mix) is easy.

Plan

Save enough stew, rice and cake for Monday.

Shopping List

canola oil, onions, bone-in skinless chicken thighs and drumsticks, unsalted chicken broth, sweet potatoes, canned no-salt-added diced tomatoes, frozen corn, crushed red pepper, coarse salt, ground ginger, canned unsweetened light coconut milk, rice, romaine, crusty rolls, pineapple upside-down cake mix.

CARIBBEAN CHICKEN STEW

Servings: Makes 8 servings

Prep time: 30 minutes

Cook time: 40 to 50 minutes

  • 1 tablespoon canola oil
  • 2 medium onions, cut into 1-inch pieces
  • 4 bone-in skinless chicken thighs
  • 4 bone-in skinless chicken drumsticks
  • 4 1/2 cups unsalted chicken broth
  • 2 1/2 pounds sweet potatoes, peeled and cut into 1-inch pieces
  • 1 (14 1/2-ounce) cans no-salt-added diced tomatoes, undrained
  • 1 (10-ounce) package frozen corn
  • 1/2 to 1 teaspoon crushed red pepper
  • 1/4 teaspoon coarse salt
  • 1 teaspoon ground ginger
  • 1 cup unsweetened light coconut milk

In a Dutch oven, heat oil on medium and cook onions 5 minutes or until softened; stir occasionally. Add chicken and broth. Bring to boil; reduce heat to low. Cover and simmer 30 minutes. Remove chicken to a bowl; set aside. To broth, add sweet potatoes, tomatoes and juice, corn, crushed red pepper and salt. Return to boil; reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are softened.

Meanwhile, remove chicken meat from bones; discard bones. Chop or shred meat; set aside. Skim fat from broth mixture. Using a slotted spoon, remove 1 1/2 cups of the vegetables. Remove 1 cup liquid. Let cool slightly. Transfer cooled vegetables and liquid to a food processor. Cover and process until smooth; return to Dutch oven. Add chicken and ginger to stew; heat through. Stir in coconut milk and serve.

Per serving: 345 calories, 21 grams protein, 9 grams fat (23 percent calories from fat), 2.5 grams saturated fat, 45 grams carbohydrate, 95 milligrams cholesterol, 300 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Cook once and enjoy the result of your labor twice with your Sunday leftovers, CHICKEN STEW over RICE.

Add a FRESH CARROT SALAD. In a medium bowl, whisk together 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 clove minced garlic, 3/4 teaspoon ground coriander, 1/8 teaspoon cinnamon, 1/2 teaspoon smoked paprika, 1/2 fresh red jalapeno pepper (seeded and very thinly sliced) and 1/2 teaspoon coarse salt. Toss the salad with 8 ounces grated carrots and 1/2 cup chopped cilantro. (Add cilantro just before serving.) (Adapted from "Date Night In," Ashley Rodriguez; Running Press, 2014.)

Serve with WHOLE-GRAIN BREAD. Slice the leftover CAKE for dessert.

Plan

Save enough carrot salad for Tuesday.

Shopping List

extra-virgin olive oil, lemon, garlic, ground coriander, cinnamon, smoked paprika, red jalapeno pepper, coarse salt, grated carrots, cilantro, whole-grain bread.

Tuesday: Kids

Watch the kids lap up SKILLET CORN DOGS. Prepare 1 (7 1/4-ounce) package macaroni and cheese dinner according to directions. Meanwhile, cook 1 pound less-sodium, less-fat hot dogs in a large nonstick skillet on medium-high for 4 to 5 minutes or until browned. Add 1 (15 1/4-ounce) can rinsed no-salt-added corn and the mac and cheese; mix well and cook until heated through.

Serve with leftover CARROT SALAD and BREAD STICKS. ORANGE SLICES are dessert.

Shopping List

packaged macaroni and cheese, less-sodium, less-fat hot dogs, canned no-salt-added corn, bread sticks, oranges.

Wednesday: Meatless

For your no-meat dinner, make easy FETTUCCINE WITH RICOTTA, TOMATOES AND BASIL. Cook 1 (9-ounce) package refrigerated fettuccine according to directions. Drain and return to pan. In a medium bowl, mix together 3 tablespoons butter, 3/4 cup reduced-fat ricotta cheese and 1/4 cup freshly grated parmesan cheese. Toss with hot fettuccine. Top with 1 large chopped tomato, 2 tablespoons chopped fresh basil and 2 more tablespoons grated parmesan cheese.

Serve with MIXED GREENS and GARLIC BREAD. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

refrigerated fettuccine, butter, reduced-fat ricotta cheese, parmesan cheese, tomato, fresh basil, salad greens, garlic bread, fat-free strawberry ice cream.

Thursday: Express

When I'm searching for dinner ideas, I sometimes turn to a packaged slow-cooker seasoning mix. My mix of choice was reduced-sodium CHICKEN CHILI, and we liked it. Feel free to add your own touch to the chili as I did. Add a packaged CAESAR SALAD and CORN MUFFINS (from a mix) to round out your meal. KIWIFRUIT works for dessert.

Shopping List

any packaged reduced-sodium chicken chili seasoning mix and ingredients on package, packaged Caesar salad, cornbread mix, kiwifruit.

Friday: Budget

On a cold winter's night, warm up with a bowl of hearty POTATO CHOWDER. Serve with a LETTUCE WEDGE and garnish with chopped hard-cooked eggs. Add WHOLE-GRAIN ROLLS. RED AND GREEN GRAPES are a quick dessert.

Shopping List

bacon, onion, celery, potatoes, Dijon mustard, 1 percent milk, canned condensed less-sodium, less-fat cream of chicken soup, fresh Italian parsley, lettuce, eggs, whole-grain rolls, red and green grapes.

POTATO CHOWDER

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: about 25 minutes, plus bacon

  • 3 slices bacon
  • 1 medium onion, chopped
  • 1 rib celery, sliced
  • 2 large potatoes, peeled and cut into chunks
  • 1 teaspoon Dijon mustard
  • 1 cup water
  • 1 1/2 cups 1 percent milk
  • 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of chicken soup
  • Chopped fresh Italian parsley for garnish

In a large saucepan, cook bacon over medium until crisp. Remove bacon, reserving 1 tablespoon bacon drippings in saucepan. Drain bacon on paper towels; crumble and set aside. Add onion and celery to hot drippings. Cook on medium 5 minutes or until softened. Stir in potatoes, mustard and water. Bring to boil; reduce heat. Cover and simmer about 15 minutes or just until potatoes are tender. Stir in milk and soup. Heat through but do not boil. Stir in bacon. Ladle into bowls and garnish with parsley.

Per serving: 168 calories, 6 grams protein, 6 grams fat (30 percent calories from fat), 2.2 grams saturated fat, 24 grams carbohydrate, 12 milligrams cholesterol, 318 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Make it easy on yourself and prepare SPAGHETTI WITH CLAMS for your guests. Serve with STEAMED BROCCOLI and drizzle with fresh lemon juice. Add a RED-TIPPED LETTUCE SALAD and CRUSTY BREAD. Leftover ICE CREAM drizzled with HOT FUDGE sauce and a little orange liqueur finishes the meal.

Shopping List

whole-wheat spaghetti, extra-virgin olive oil, garlic, Italian parsley, dry white wine, canned baby clams, pepper, lemons, dry bread crumbs, fresh broccoli, red-tipped lettuce, crusty bread, hot fudge sauce, orange liqueur.

SPAGHETTI WITH CLAMS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus spaghetti

  • 12 ounces whole-wheat spaghetti
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 4 tablespoons finely chopped Italian parsley, divided
  • 1/4 cup dry white wine
  • 2 (10-ounce) cans baby clams, drained, liquid reserved
  • Freshly ground pepper
  • 2 teaspoons freshly grated lemon zest (yellow part only)
  • 3 tablespoons dry bread crumbs, divided

Cook pasta according to directions.

Meanwhile, heat oil in a large nonstick skillet over medium-high. Add garlic and 2 tablespoons parsley; cook 1 to 2 minutes, stirring, until the garlic is light golden. Add wine and 1 cup reserved clam liquid. Bring to a boil. Cook 4 minutes. Add clams and remove from heat. Season with pepper. Drain pasta. Add to pan with clams and sauce. Add zest, 2 tablespoons bread crumbs and remaining parsley; place over medium-high heat and toss well. Serve immediately, sprinkled with remaining bread crumbs.

Per serving: 427 calories, 25 grams protein, 5 grams fat (10 percent calories from fat), 0.8 gram saturated fat, 76 grams carbohydrate, 48 milligrams cholesterol, 719 milligrams sodium, 11 grams fiber.

health

7 Day Menu Planner for February 15, 2015

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

Sunday: Family

This meal-in-a-dish HERB-ROASTED CHICKEN AND VEGETABLES is perfect for family day. Serve the easy combo with a ROMAINE SALAD and WHOLE-GRAIN BREAD. PEACH COBBLER will be a welcome dessert.

Plan

Save enough chicken and vegetables and peach cobbler for Monday.

Shopping List

less-sodium, less-fat cream of mushroom soup, 1 percent milk, dried oregano, fresh baby carrots, potatoes, boneless skinless chicken breasts, paprika, romaine lettuce, whole-grain bread, peach cobbler.

HERB-ROASTED CHICKEN AND VEGETABLES

Servings: Makes 8 servings

Prep time: 10 minutes

Cook time: 50 minutes

  • 1 (10 3/4-ounce) can less-sodium, less-fat cream of mushroom soup
  • 1/3 cup 1 percent milk
  • 2 teaspoons dried oregano, divided
  • 2 cups fresh baby carrots
  • 4 medium potatoes, cut into 1-inch chunks
  • 2 pounds boneless skinless chicken breasts
  • 1/2 teaspoon paprika

Heat oven to 400 degrees. Combine soup, milk and 1 teaspoon oregano; mix well. In a 9-by-13-inch baking dish, add carrots and potatoes. Pour soup mixture over vegetables and stir well. Top with chicken. Sprinkle chicken with remaining oregano and the paprika. Bake, uncovered, for 50 minutes or until chicken is 165 degrees and vegetables are fork-tender. Cut breasts into 8 portions.

Per serving: 214 calories, 27 grams protein, 4 grams fat (17 percent calories from fat), 0.9 gram saturated fat, 17 grams carbohydrate, 75 milligrams cholesterol, 278 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Tonight all you have to do is reheat the extra CHICKEN AND VEGETABLES you prepared on Sunday. Add a LETTUCE WEDGE SALAD and CRUSTY ROLLS. Warm the leftover PEACH COBBLER for dessert and top with frozen VANILLA YOGURT.

Plan

Save enough frozen yogurt for Wednesday.

Shopping List

lettuce wedge, crusty rolls, frozen vanilla yogurt.

Tuesday: Express

Make it an easy night with SOUP (lentil) and SANDWICHES (grilled deli turkey and Swiss cheese on rye with honey-mustard dressing). Serve with PICKLED BEETS. Peel TANGERINES for dessert.

Shopping List

lentil soup, deli turkey, Swiss cheese, rye bread, honey-mustard dressing, pickled beets, tangerines.

Wednesday: Kids

The kids can help prepare this easy RAVIOLI CASSEROLE. Crumble 1 pound lean ground beef in a 2-quart microwavable dish. Add 1/4 cup minced onion. Cover and microwave on high (100 percent power) 5 or 6 minutes or until beef is no longer pink; drain well. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave 5 to 7 minutes or until hot; stir several times. Sprinkle with 4 ounces 50 percent reduced-fat cheddar cheese. Cover and let stand until cheese melts.

Alongside, serve BABY CARROTS with DIP and BREAD STICKS.

For dessert, WAFFLE SUNDAES are fun. Prepare frozen waffles according to package directions; top each with a scoop of leftover frozen vanilla yogurt and drizzle with frozen raspberries in syrup (thawed).

Shopping List

lean ground beef, onion, canned beef ravioli, 50 percent reduced-fat cheddar cheese, baby carrots, any dip, bread sticks, frozen waffles, frozen raspberries in syrup.

Thursday: Meatless

HOMESTYLE SCRAMBLED EGGS sound like breakfast, but they're dinner tonight. Serve with deli COLESLAW. Boost the flavor of the coleslaw with a little chili powder and chopped fresh parsley. Add toasted WHOLE-GRAIN ENGLISH MUFFINS. PEARS and OATMEAL COOKIES are dessert.

Plan

Buy enough coleslaw for Saturday.

Shopping List

eggs, coarse salt, butter, refrigerated or frozen hash-browned potatoes, fresh zucchini, tomato, deli coleslaw, chili powder, fresh parsley, whole-grain English muffins, pears, oatmeal cookies.

HOMESTYLE SCRAMBLED EGGS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 4 whole eggs
  • 4 egg whites
  • 1/2 teaspoon coarse salt
  • 3 tablespoons water
  • 1 tablespoon butter
  • 1 cup refrigerated or frozen hash-browned potatoes (thawed)
  • 1 small fresh zucchini, chopped
  • 1 medium tomato, seeded and chopped

Beat eggs, egg whites, salt and water. Melt butter in a large nonstick skillet over medium heat. Cook potatoes, zucchini and tomato 4 minutes or until hot, stirring occasionally. Pour egg mixture over potato mixture. As mixture begins to set at bottom and sides, gently lift cooked portions with spatula so the thin, uncooked portion can flow to bottom. Do not stir. Cook 3 to 5 minutes or until eggs are thickened throughout, but still moist.

Per serving: 165 calories, 12 grams protein, 8 grams fat (43 percent calories from fat), 3.4 grams saturated fat, 12 grams carbohydrate, 194 milligrams cholesterol, 407 milligrams sodium, 1 gram fiber.

Friday: Budget

Rely on your slow cooker for money-saving recipes such as this TORTILLA SOUP. In a 4-quart or larger slow cooker, combine 1 (10- to 12-ounce) can drained chicken breast (shredded), 1 cup frozen whole-kernel corn (thawed), 2 (14-ounce) cans unsalted chicken stock, 2 (14-1/2 ounce) cans undrained stewed tomatoes, 1/2 teaspoon minced garlic, 1 cup salsa and 1 tablespoon cumin. Cover and cook on high 3 hours or on low 6 hours.

Meanwhile, bake 3 corn tortillas (cut into 1/2-inch strips) on a rimmed baking pan in 350-degree oven for 10 minutes or until crisp.

To serve: Ladle soup over tortilla strips and garnish with 50 percent reduced-fat shredded jalapeno cheese and chopped cilantro.

Serve with CHOPPED LETTUCE and extra CORN TORTILLAS. For dessert, CHUNKY APPLESAUCE is easy.

Shopping List

canned chicken breast, frozen whole-kernel corn, canned unsalted chicken stock, canned stewed tomatoes, garlic, salsa, cumin, corn tortillas, 50 percent reduced-fat jalapeno cheese, cilantro, lettuce, chunky applesauce.

Saturday: Easy Entertaining

Turn a tough cut of beef into company fare with this FAJITA-STYLE FLANK STEAK. Accompany the tender steak with Dutch yellow POTATOES O'BRIEN. Heat 2 tablespoons butter in a large nonstick skillet on medium. Add 1 pound diced Dutch yellow potatoes, 1/3 cup diced green bell pepper, 1/3 cup diced red bell pepper and 1/3 cup diced yellow bell pepper, 1 medium diced sweet onion, 2 cloves minced garlic, 1/2 teaspoon coarse salt and black pepper to taste. Stir to combine; cook 5 to 8 minutes, stirring occasionally, until tender.

Serve with STEAMED FRESH BROCCOLI, leftover COLESLAW and CRUSTY ROLLS. FRUIT TARTS are for dessert.

Tip

Turn a tough cut of beef into company fare with this FAJITA-STYLE FLANK STEAK. Accompany the tender steak with Dutch yellow POTATOES O'BRIEN. Heat 2 tablespoons butter in a large nonstick skillet on medium. Add 1 pound diced Dutch yellow potatoes, 1/3 cup diced green bell pepper, 1/3 cup diced red bell pepper and 1/3 cup diced yellow bell pepper, 1 medium diced sweet onion, 2 cloves minced garlic, 1/2 teaspoon coarse salt and black pepper to taste. Stir to combine; cook 5 to 8 minutes, stirring occasionally, until tender.

Serve with STEAMED FRESH BROCCOLI, leftover COLESLAW and CRUSTY ROLLS. FRUIT TARTS are for dessert.

Shopping List

beef flank steak, Italian dressing, salsa, lime, fresh cilantro or parsley, hot sauce, butter, Dutch yellow potatoes, green bell pepper, red bell pepper, yellow bell pepper, sweet onion, garlic, coarse salt, black pepper, fresh broccoli, crusty rolls, fruit tarts.

FAJITA-STYLE FLANK STEAK

Servings: Makes 6 servings

Prep time: 10 minutes; marinating time: 8 to 24 hours

Cook time: 13 to 18 minutes

  • 1 1/2-pound beef flank steak
  • 1/4 cup Italian dressing
  • 1/4 cup salsa
  • 1/2 teaspoon fresh lime zest (green part only)
  • 1 tablespoon fresh lime juice
  • 1 tablespoon fresh chopped cilantro or parsley
  • 1/8 teaspoon hot sauce

Trim fat from steak. Place steak in a large resealable plastic bag in a large shallow dish.

For the marinade, in a small bowl, stir together Italian dressing, salsa, lime zest, lime juice, cilantro or parsley and hot sauce; mix well. Pour over steak; seal bag. Marinate in refrigerator 8 to 24 hours, turning bag occasionally.

When ready to cook, drain steak; reserve marinade. Place steak on unheated rack of broiler pan. Broil 3 to 4 inches from heat 13 to 18 minutes for medium-rare to medium, turning once and brushing with marinade up to the last 5 minutes of broiling. Pour any remaining marinade into small pan; boil 1 minute. Thinly slice beef across grain. Serve steak with marinade.

Per serving: 214 calories, 25 grams protein, 11 grams fat (48 percent calories from fat), 4.1 grams saturated fat, 2 grams carbohydrate, 53 milligrams cholesterol, 209 milligrams sodium, no fiber.

health

7 Day Menu Planner for February 08, 2015

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

Sunday: Family

Impress the family with your own BROILED LAMB CHOPS. On the side, you'll further make a good impression with creamy MASHED POTATO BAKE. Add GREEN PEAS WITH CUCUMBERS. Cook frozen petite green peas as usual; drain, then stir in 1 cup diced seedless cucumber, 1 tablespoon butter, 1/2 teaspoon dried dill and 1/2 teaspoon coarse salt.

Add WHOLE-GRAIN ROLLS. Colorful CHERRY PIE CUPS are an easy dessert.

Plan

Save enough Mashed Potato Bake and Cherry Pie Cups for Monday.

Shopping List

lamb chops, baking potatoes, skim milk, reduced-fat cream cheese, reduced-fat sour cream, parsley flakes, garlic powder, coarse salt, nutmeg, cooking spray, 50 percent reduced-fat cheddar cheese, bacon, frozen petite green peas, cucumber, butter, dried dill, whole-grain rolls, refrigerated piecrusts, canned light cherry pie filling.

MASHED POTATO BAKE

Servings: Makes 14 servings

Prep time: 15 minutes

Cook time: about 45 minutes, plus bacon

  • 4 pounds baking potatoes, peeled and quartered
  • 1/2 cup hot skim milk
  • 1 (8-ounce) package reduced-fat cream cheese
  • 1 cup reduced-fat sour cream
  • 2 teaspoons parsley flakes
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon nutmeg
  • 6 ounces 50 percent reduced-fat shredded cheddar cheese
  • 4 slices cooked bacon, crumbled

Cook potatoes in boiling water about 15 minutes or until tender; drain. Combine cooked potatoes, milk, cream cheese, sour cream, parsley flakes, garlic powder, salt and nutmeg. Beat with an electric mixer on medium-high until potatoes are fairly smooth and creamy. Spoon mixture into a 9-by-13-inch baking dish coated with cooking spray. Sprinkle with cheddar cheese and bacon. Cover and bake at 350 degrees for 30 minutes or until hot.

Per serving: 213 calories, 10 grams protein, 9 grams fat (36 percent calories from fat), 5.3 grams saturated fat, 25 grams carbohydrate, 30 milligrams cholesterol, 272 milligrams sodium, 3 grams fiber.

CHERRY PIE CUPS

Servings: Makes 12 cups

Prep time: 10 minutes

Cook time: 14 to 18 minutes

  • 2 refrigerated piecrusts (from 2-crust box), softened as directed
  • 1 (21-ounce) can light cherry pie filling

Heat oven to 425 degrees. Unroll crusts on work surface. With 3 1/2- or 4-inch round cutter, cut 6 rounds from each crust; discard scraps. Fit rounds into 12 ungreased regular-size muffin cups, pressing in gently. Spoon about 2 tablespoons pie filling into each crust-lined cup. Bake 14 to 18 minutes or until edges are golden-brown and filling is bubbly.

Per cup: 136 calories, 1 gram protein, 7 grams fat (47 percent calories from fat), 3.1 grams saturated fat, 17 grams carbohydrate, 3 milligrams cholesterol, 153 milligrams sodium, 1 gram fiber.

Monday: Express

For a quick meal, buy a HAM STEAK and prepare it according to package directions. Accompany the ham with leftover MASHED POTATO BAKE, GREEN BEANS and CRUSTY BREAD. Enjoy the leftover CHERRY PIE CUPS for dessert.

Shopping List

ham steak, green beans, crusty bread.

Tuesday: Budget

Make low-cost CREAMY CHICKEN DIJON for dinner. Heat 1 tablespoon canola oil in a large nonstick skillet on medium and cook 4 (5- to 6-ounce) boneless, skinless chicken breasts 3 minutes per side or until browned. Mix together 1 (10 3/4-ounce) can less-sodium, less-fat condensed cream of celery soup, 2/3 cup water, 1 tablespoon Dijon mustard and 1/8 teaspoon pepper; spoon over chicken. Heat to boil. Cover and cook over low 5 minutes or until chicken registers 165 degrees.

Serve with RICE, FRESH BROCCOLI and WHOLE-GRAIN ROLLS. For dessert, PEACHES are light.

Shopping List

canola oil, boneless, skinless chicken breasts, canned less-sodium, less-fat condensed cream of celery soup, Dijon mustard, pepper, rice, fresh broccoli, whole-grain rolls, peaches.

Wednesday: Meatless

For a no-meat night, use your slow cooker for VEGETABLE SOUP WITH CHEESE. In a 4-quart or larger slow cooker, combine 1 (15-ounce) can cream-style corn, 4 quartered red potatoes, 1/2 cup shredded carrots, 1/2 cup chopped onion, 1/4 teaspoon pepper and 2 (14-ounce) cans unsalted vegetable broth; mix well. Cook on high 4 hours or on low 6 to 8 hours. Ladle into bowls and garnish with shredded 50 percent reduced-fat cheddar cheese.

Serve with EGG SALAD SANDWICHES with lettuce and sliced tomatoes on whole-grain toast. FRESH PINEAPPLE is good for dessert.

Shopping List

canned cream-style corn, red potatoes, shredded carrots, onion, dried minced onion, pepper, unsalted vegetable broth, 50 percent reduced-fat cheddar cheese, egg salad, lettuce, tomatoes, whole-grain bread, fresh pineapple.

Thursday: Kids

See how fast you can make SLOPPY JOES for the kids in your pressure cooker. In the cooker, heat 1 teaspoon canola oil on medium. Cook 1 large chopped onion and 1 chopped green bell pepper for 3 minutes. Add 2 cloves minced garlic and 1 pound lean ground beef. Cook 3 minutes and drain grease. Add 3/4 cup of your favorite barbecue sauce; mix well. Lock lid in place; on high heat, bring to high pressure. Reduce heat just enough to maintain high pressure and cook 6 minutes. Turn off heat. Allow pressure to come down naturally, about 10 minutes. Tip lid away from your face and remove. Spoon mixture on toasted whole-grain hamburger buns and serve with OVEN FRIES (frozen). Halve CHERRY TOMATOES and serve with RANCH DIP. ORANGE SECTIONS are a good dessert.

Plan

Save enough sloppy Joe mix for Friday.

Shopping List

canola oil, onion, green bell pepper, garlic, lean ground beef, barbecue sauce, whole-grain hamburger buns, frozen oven fries, cherry tomatoes, ranch dip, oranges.

Friday: Heat and Eat

Serve the leftover SLOPPY JOES over split, toasted CORNBREAD (from a mix), along with deli BEAN SOUP. Add deli COLESLAW. For dessert, keep it light with PLUMS.

Shopping List

cornbread mix, deli bean soup, deli coleslaw, plums.

Saturday: Easy Entertaining

Your guests will welcome MUSTARD-CRUSTED SALMON for dinner tonight. Serve with SUGAR SNAP PEAS and COUSCOUS. Add a SPINACH SALAD and BAGUETTES.

For a showstopper dessert, serve MAPLE-SAUCED PEARS. In a 4-quart or larger slow cooker, place 6 peeled and cored pears upright.

Meanwhile, mix together 1/2 cup packed brown sugar, 1/3 cup maple-flavored syrup, 1 tablespoon melted butter or margarine, 1 teaspoon orange zest and 1/8 teaspoon ground ginger. Pour over pears. Cover and cook on high 2 to 2 1/2 hours or until tender. Remove pears; place upright in serving dish. Mix 1 tablespoon cornstarch and 2 tablespoons fresh orange juice; stir into sauce in cooker. Cover and cook on high 10 minutes or until thickened. Spoon over pears.

Tip

Your guests will welcome MUSTARD-CRUSTED SALMON for dinner tonight. Serve with SUGAR SNAP PEAS and COUSCOUS. Add a SPINACH SALAD and BAGUETTES.

For a showstopper dessert, serve MAPLE-SAUCED PEARS. In a 4-quart or larger slow cooker, place 6 peeled and cored pears upright.

Meanwhile, mix together 1/2 cup packed brown sugar, 1/3 cup maple-flavored syrup, 1 tablespoon melted butter or margarine, 1 teaspoon orange zest and 1/8 teaspoon ground ginger. Pour over pears. Cover and cook on high 2 to 2 1/2 hours or until tender. Remove pears; place upright in serving dish. Mix 1 tablespoon cornstarch and 2 tablespoons fresh orange juice; stir into sauce in cooker. Cover and cook on high 10 minutes or until thickened. Spoon over pears.

Shopping List

cooking spray, center-cut salmon fillets, coarse salt, freshly ground black pepper, reduced-fat sour cream, coarse-grained mustard, lemons, sugar snap peas, couscous, fresh spinach, baguettes, fresh pears, brown sugar, maple-flavored syrup, butter or margarine, oranges, ground ginger, cornstarch.

MUSTARD-CRUSTED SALMON

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: 10 to 12 minutes

  • 1 1/4 pounds center-cut salmon fillets, cut into 4 portions
  • Coarse salt and freshly ground black pepper to taste
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons coarse-grained mustard
  • 2 teaspoons lemon juice
  • Lemon wedges

Heat broiler. Line broiler pan with foil, then coat with cooking spray. Place salmon, skin-side down, on pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice. Spread evenly over salmon. Broil 5 inches from heat for 10 to 12 minutes or until salmon is opaque in center. Serve with lemon wedges.

Per serving: 216 calories, 30 grams protein, 8 grams fat (37 percent calories from fat), 2.3 grams saturated fat, 1 gram carbohydrate, 74 milligrams cholesterol, 298 milligrams sodium, no fiber.

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