health

7 Day Menu Planner for March 15, 2015

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

Sunday: Family

Treat the family like royalty and serve them GARLIC HERB ROAST PORK. Add MASHED POTATOES, FRESH BROCCOLI SPEARS, a RED-TIP LETTUCE SALAD and DINNER ROLLS. Top fat-free VANILLA ICE CREAM with STRAWBERRIES for dessert.

Plan

Save enough pork and strawberries for Monday and enough ice cream for Tuesday.

Shopping List

boneless pork loin center roast, garlic, coarse salt, fresh or dried sage, fresh or dried rosemary, freshly ground black pepper, olive oil, potatoes for mashing, broccoli, red-tip lettuce, dinner rolls, fat-free vanilla ice cream, strawberries.

GARLIC HERB ROAST PORK

Servings: Makes 7 servings (3 ounces cooked weight)

Prep time: 10 minutes

Cook time: about 30 minutes; standing time: 10 minutes

  • 1 (2-pound) boneless pork loin center roast
  • 4 cloves garlic, crushed
  • 2 teaspoons coarse salt
  • 1 tablespoon minced fresh sage (or 2 teaspoons dried)
  • 2 teaspoons minced fresh rosemary leaves (or 1 teaspoon dried)
  • 3/4 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil


Heat oven to 450 degrees. Pat pork dry with paper towels; place in shallow roasting pan. In small bowl, stir together garlic, salt, sage, rosemary, pepper and olive oil to make a paste. Rub garlic paste over all surfaces of pork loin. Place in oven; roast for 15 minutes. Turn oven temperature down to 300 degrees and roast for 15 to 20 minutes. When internal temperature of roast is 145 degrees, remove from oven, tent loosely with foil and let rest about 10 minutes before slicing to serve. (Recipe developed by Chef Bruce Aidells.)

Per serving: 195 calories, 23 grams protein, 10 grams fat (49 percent calories from fat), 3.5 grams saturated fat, 1 gram carbohydrate, 59 milligrams cholesterol, 583 milligrams sodium, no fiber.

Monday: Heat and Eat

Warm the leftover PORK SLICES for an easy meal. Toss cooked green peas (frozen) with RICE and stir in some chopped fresh mint. Add WHOLE-GRAIN ROLLS. Leftover STRAWBERRIES are dessert.

Shopping List

frozen green peas, rice, fresh mint, whole-grain rolls.

Tuesday: Express

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups cooked diced chicken (from a rotisserie chicken or other cooked chicken) and 2 cups (1 pint) tabbouleh from the deli. Toss them both with a ranch salad kit (or another flavor) using only half the salad dressing. Mix in chopped toasted walnuts. Serve with WHOLE-GRAIN BREAD. Scoop leftover ICE CREAM for dessert.

Shopping List

cooked chicken, deli tabbouleh, ranch salad kit (or another flavor), toasted walnuts, whole-grain bread.

Wednesday: Budget

My New Jersey friend, Gwynn Galvin, has a slow cooker-inspired SALSA VERDE CHICKEN that's tasty and will save you money. Serve the easy entree over hot cooked RICE. Add deli COLESLAW and GARLIC BREAD. How about PEACHES for dessert?

Shopping List

boneless skinless chicken thighs, packet less-sodium taco seasoning mix, jar salsa verde, cilantro, avocado, rice, deli coleslaw, garlic bread, peaches.

GWYNN GALVIN'S SALSA VERDE CHICKEN

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 7 hours

  • 2 pounds trimmed, boneless skinless chicken thighs (cut into chunks)
  • 1-ounce packet less-sodium taco seasoning mix
  • 1 (16-ounce) jar salsa verde
  • Chopped cilantro and diced avocado for garnish

In a large bowl, combine chicken and seasoning mix; toss to coat. Arrange in a 4-quart or larger slow cooker. Spoon salsa verde over chicken. Cook 7 hours on low. Garnish with cilantro and avocado.

Per serving: 227 calories, 25 grams protein, 9 grams fat (37 percent calories from fat), 2.4 grams saturated fat, 8 grams carbohydrate, 141 milligrams cholesterol, 575 milligrams sodium, no fiber.

Thursday: Meatless

Keep that slow cooker working with LENTIL AND VEGETABLE STEW. Serve with MIXED GREENS and SOURDOUGH BREAD. Instant VANILLA PUDDING, made with 1 percent milk and sprinkled with nutmeg, is an easy dessert.

Shopping List

dried lentils, acorn squash, no-salt-added or regular marinara sauce, green bell pepper, baking potato, onion, garlic, frozen cut green beans, olive oil, salad greens, sourdough bread, instant vanilla pudding, 1 percent milk, nutmeg.

LENTIL AND VEGETABLE STEW

Servings: Makes 14 cups (3 1/2 quarts)

Prep time: 15 minutes

Cook time: about 8 hours on low

  • 1 1/2 cups dried lentils
  • 3 cups water
  • 1 small acorn squash (about 1 1/4 pounds), peeled, seeded and cut into 1-inch pieces
  • 2 cups no-salt-added marinara sauce or regular marinara sauce
  • 1 medium green bell pepper, cut into 1-inch pieces
  • 1 medium baking potato, cut into 1-inch pieces
  • 1 small onion, chopped
  • 1 teaspoon minced garlic
  • 1 (10-ounce) package frozen cut green beans
  • 1 tablespoon olive oil
  • 1/2 cup water (if needed)

Combine lentils and 3 cups water in a 4-quart or larger slow cooker. In a large bowl, combine squash, marinara sauce, bell pepper, potato, onion and garlic; mix well. Add to slow cooker. Cook on low 7 hours; add green beans and oil. If too thick, stir in 1/2 cup water. Cook 1 more hour or until lentils and vegetables are done.

Per cup: 131 calories, 8 grams protein, 1 gram fat (9 percent calories from fat), 0.1 gram saturated fat, 24 grams carbohydrate, no milligrams cholesterol, 56 milligrams sodium, 5 grams fiber.

Friday: Kids

HAM, PROVOLONE AND PINEAPPLE MELT will satisfy kids and adults, too. Spread one side of 8 slices whole-grain bread with 4 teaspoons butter. Place 4 slices bread, buttered-side down, on griddle. Add 4 thin slices provolone cheese, 4 well-drained pineapple rings and 4 thin slices ham. Add second slices of bread, buttered-side up. Cook over medium, 3 to 4 minutes per side, or until bread is toasted and cheese is melted.

Serve with VEGETARIAN BAKED BEANS. Dip APPLE SLICES in VANILLA YOGURT for dessert.

Shopping List

whole-grain bread, butter, provolone cheese, pineapple rings, sliced ham, vegetarian baked beans, apples, vanilla yogurt.

Saturday: Easy Entertaining

Invite guests for SKILLET SHRIMP SCAMPI. Cook 12 ounces angel hair pasta according to directions; drain. In a large nonstick skillet, heat 2 teaspoons olive oil over medium. Add 2 pounds uncooked, peeled and deveined shrimp and 2/3 cup bottled herb and garlic marinade (such as Lawry's). Cook 3 to 5 minutes or until shrimp turn pink; stir often. Stir in 1/4 cup thinly chopped green onions. Toss with pasta and serve immediately.

Add SUGAR SNAP PEAS and BAGUETTES. ALMOND COOKIES served with RASPBERRY SORBET is the perfect dessert.

Shopping List

angel hair pasta, olive oil, uncooked peeled and deveined shrimp, bottled herb and garlic marinade (such as Lawry's), green onions, sugar snap peas, baguettes, almond cookies, raspberry sorbet.

health

7 Day Menu Planner for March 08, 2015

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

Sunday: Family

Our extended family couldn't get enough of CHICKEN WITH OLIVES AND PEAS. Serve the easy, flavor-packed entree over RICE. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Cook enough rice and save enough pie for Wednesday.

Shopping List

baking potatoes, green bell pepper, onion, no-salt-added tomato sauce, unsalted chicken broth, pimiento-stuffed olives, garlic, olive oil, no-salt-added tomato paste, coarse salt, pepper, bay leaves, bone-in skinless chicken thighs and drumsticks, frozen green peas, rice, red-tipped lettuce, whole-grain rolls, Boston cream pie.

CHICKEN WITH OLIVES AND PEAS

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: 6 hours on low; 1 hour on high

  • 3 medium baking potatoes, peeled and cut into bite-size pieces
  • 1 large green bell pepper, cut into thin strips
  • 1 medium onion, chopped
  • 1 (15-ounce) can no-salt-added tomato sauce
  • 1/2 cup unsalted chicken broth
  • 1/2 cup pimiento-stuffed olives
  • 1 1/2 tablespoons minced garlic
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon no-salt-added tomato paste
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 small bay leaves, broken in half
  • 3 to 3 1/2 pounds bone-in skinless chicken thighs and drumsticks (about 6 each)
  • 1 1/2 cups frozen green peas

In a 4-quart or larger slow cooker, combine potatoes, bell pepper, onion, tomato sauce, broth, olives, garlic, olive oil, tomato paste, coarse salt, pepper and bay leaves; mix well. Add chicken and mix well. Cover and cook on low 6 hours; add peas and cook 1 hour on high or until chicken is cooked through and potatoes are tender. Discard bay leaves and serve.

Per serving: 334 calories, 33 grams protein, 13 grams fat (34 percent calories from fat), 2.9 grams saturated fat, 22 grams carbohydrate, 162 milligrams cholesterol, 469 milligrams sodium, 4 grams fiber.

Monday: Kids

The kids will be happy when you serve them RANCH SKILLET SUPPER. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound ground turkey breast and cook 4 minutes or until no longer pink. Stir in 1 (8-ounce) package seasoned rice and black beans, 1 (10-ounce) can diced tomatoes with green chilies (mild), 2 cups frozen corn and 2 3/4 cups water. Bring to boil; reduce heat, cover and simmer 20 minutes or until water is absorbed. Sprinkle with chopped fresh cilantro and 1 cup shredded 50 percent reduced-fat cheddar cheese.

Serve with CARROTS STICKS and add CORNBREAD (from a mix). Make GINGER ICE CREAM SANDWICHES for dessert. Spread 1 1/2 tablespoons fat-free vanilla ice cream on flat side of small (1 3/4-inch diameter) gingersnap cookies; top ice cream with second cookie. Roll sides in chopped, crystallized ginger or any finely chopped nuts. Wrap individually and freeze until firm.

Shopping List

canola oil, ground turkey breast, packaged seasoned rice and black beans, canned diced tomatoes with green chilies (mild), frozen corn, fresh cilantro, 50 percent reduced-fat cheddar cheese, carrot sticks, cornbread mix, fat-free vanilla ice cream, small gingersnap cookies, chopped crystallized ginger or any finely chopped nuts.

Tuesday: Entertaining

Celebrate St. Patrick's Day with friends and make LUCK O' THE IRISH STEW. Serve with a LETTUCE WEDGE and RYE BREAD.

GREEN OMBRE CUPCAKES top off your meal. Prepare 1 (2-layer size) box white cake mix as directed on package using whole eggs. Stir in 2 teaspoons pure vanilla extract. Divide batter evenly into 2 bowls. Stir 3/4 teaspoon green food color into one bowl, tinting to dark green. Stir 15 drops into second bowl for medium green. Spoon heaping 1 tablespoon dark green batter into 18 paper-lined muffin cups; spread gently. Repeat with medium green batter, spreading over dark batter. Bake as directed on package; cool on wire rack.

For frosting, beat 2 sticks softened butter and 2 teaspoons vanilla until light and fluffy. Gradually add 1 (16-ounce) package powdered sugar, then 2 tablespoons (any) milk; beat until light and fluffy. Stir in 3 drops green food color. Frost cupcakes.

Shopping List

boneless lamb or boneless beef chuck roast, lower-sodium beef broth, onions, black pepper, bay leaf, potatoes, carrots, dried thyme, dried basil, flour, coarse salt, lettuce, rye bread, white cake mix, eggs, pure vanilla extract, green food color, butter, powdered sugar, any milk.

LUCK O' THE IRISH STEW

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 1 1/2 hours

  • 1 pound boneless lamb or boneless beef chuck roast, well-trimmed and cut into 3/4-inch pieces
  • 4 cups lower-sodium beef broth
  • 2 medium onions, cut into wedges
  • 1/4 teaspoon black pepper
  • 1 bay leaf
  • 4 medium potatoes, peeled and cut into quarters (about 1 1/2 pounds)
  • 6 medium carrots, cut into 1/2-inch slices
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried basil
  • 1/2 cup cold water
  • 1/4 cup flour
  • Coarse salt to taste

In a large saucepan, combine meat, broth, onions, pepper and bay leaf. Bring to boil; reduce heat. Cover and simmer 45 minutes; skim fat. Add potatoes, carrots, thyme and basil. Bring to boil; reduce heat. Cover and simmer 30 to 35 minutes or until vegetables are tender. Discard bay leaf.

In small bowl, stir together water and flour. Add to stew. Cook and stir until thickened and bubbly. Season to taste with salt and additional pepper.

Per serving: 382 calories, 29 grams protein, 6 grams fat (15 percent calories from fat), 2.1 grams saturated fat, 52 grams carbohydrate, 65 milligrams cholesterol, 588 milligrams sodium, 9 grams fiber.

Wednesday: Meatless

Make this colorful SANTA FE SALAD for your no-meat dinner. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 medium green bell pepper (cut into thin strips) and 1 thinly sliced medium onion; cook 5 minutes or until softened. Add 1 cup salsa, 1 (15-ounce) can rinsed reduced-sodium kidney beans, 1 (11-ounce) can drained Mexican-style corn, and 1 1/2 cups cooked (leftover) rice. Cook 5 minutes on medium-high or until thoroughly heated.

For each serving, place 1 cup torn lettuce on 4 serving plates. Surround lettuce with baked tortilla chips. Top with the warm vegetable/rice mixture. Sprinkle each serving with 2 tablespoons shredded 50 percent reduced-fat cheddar cheese.

Serve with TOMATO BROTH (mix tomato juice with unsalted vegetable broth and heat). Slice the leftover PIE for dessert.

Shopping List

canola oil, green bell pepper, onion, salsa, canned reduced-sodium kidney beans, canned Mexican-style corn, lettuce, baked tortilla chips, 50 percent reduced-fat cheddar cheese, tomato juice, unsalted vegetable broth.

Thursday: Budget

Introduce the family to lower-fat bison with this easy MEATLOAF. Heat oven to 350 degrees. In a large bowl, mix together 1 (15-ounce) can rinsed and slightly mashed reduced-sodium white beans, 1 pound ground bison (or 95 percent lean ground beef), 1 (8-ounce) can no-salt-added tomato sauce, 1/2 cup dry bread crumbs, 1 finely chopped carrot and 1 egg. Shape into a loaf and place in a nonstick foil-lined shallow baking dish. Spread top with 1/3 cup drained salsa. Bake 1 hour or until internal temperature reaches 160 degrees.

Serve with BAKED POTATOES, FRESH BROCCOLI with any shredded cheddar cheese and CRUSTY BREAD. Fresh ORANGE SECTIONS are dessert.

Plan

Save enough meatloaf and bake enough potatoes for Friday.

Shopping List

canned reduced-sodium white beans, ground bison or 95 percent lean ground beef, canned no-salt-added tomato sauce, dry bread crumbs, carrot, egg, salsa, baking potatoes, fresh broccoli, any cheddar cheese, crusty bread, oranges.

Friday: Heat and Eat

Make MEATLOAF SANDWICHES ON WHOLE-GRAIN BREAD tonight. Slice and warm the leftover meatloaf. Spread the bread with low-fat mayonnaise, add the loaf and top with a lettuce leaf. Cut the leftover potatoes into POTATO WEDGES, coat with cooking spray, sprinkle with paprika and bake in a 425-degree oven until hot. Add deli COLESLAW to the meal. Halve KIWIFRUIT for dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, cooking spray, paprika, deli coleslaw, kiwifruit.

Saturday: Easy Entertaining

Treat your guests to CITRUS LAMB CHOPS. Serve COUSCOUS and SUGAR SNAP PEAS alongside. Add a MIXED GREENS SALAD and BAGUETTES. For dessert, buy a COCONUT LAYER CAKE.

Shopping List

garlic, olive oil, loin lamb chops, butter, shallots, oranges, dry white vermouth or unsalted chicken broth, Herbes de Provence, coarse salt, freshly ground black pepper, couscous, sugar snap peas, salad greens, baguettes, coconut layer cake.

CITRUS LAMB CHOPS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 cloves garlic, chopped
  • 1 tablespoon olive oil
  • 4 loin lamb chops, 3/4-inch thick
  • 1 tablespoon butter
  • 1/4 cup minced shallots
  • 1/3 cup freshly squeezed orange juice
  • 2 tablespoons dry white vermouth or unsalted chicken broth
  • 1 orange, peeled and cut into sections
  • 1 teaspoon dried Herbes de Provence
  • Coarse salt and freshly ground black pepper to taste

Heat broiler. In a small bowl, mix garlic and oil. Rub mixture evenly on both sides of chops. Broil 3 minutes per side for medium-rare.

Meanwhile, in a small skillet, melt butter on medium. Add shallots and cook 3 minutes. Stir in orange juice and vermouth or broth; bring to boil. Boil 10 seconds or until slightly reduced. Remove from heat. Stir in the oranges and Herbes de Provence. Return to heat briefly to warm the fruit. Season chops with salt and pepper to taste. Place each chop on dinner plate and spoon sauce over chop. Serve immediately.

Per serving: 235 calories, 19 grams protein, 12 grams fat (47 percent calories from fat), 4.4 grams saturated fat, 10 grams carbohydrate, 66 milligrams cholesterol, 126 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for March 01, 2015

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

Sunday: Family

This POT ROAST reminds me of the one that my mother used to make. Serve it with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice ANGEL FOOD CAKE, top it with BLUEBERRIES and add a dollop of light whipped cream for an easy dessert.

Plan

Save enough roast, vegetables and blueberries for Monday; save enough cake for Tuesday.

Shopping List

flour, envelope of onion soup mix, boneless beef chuck roast, red potatoes, onion, packaged baby carrots, fresh parsley, fresh spinach, whole-grain rolls, angel food cake, blueberries, light whipped cream.

POT ROAST

Servings: Makes 10 to 12 servings

Prep time: 10 minutes

Cook time: 2 1/2 to 3 hours; standing time: 5 minutes

  • 1/4 cup flour
  • 3/4 cup water
  • 1 (1-ounce) envelope onion soup mix (from 2-ounce package)
  • 1 (3- to 3 1/2-pound) boneless beef chuck roast
  • 6 to 8 small whole red potatoes
  • 1 medium onion, cut into quarters
  • 1 (16-ounce) package baby carrots
  • Chopped parsley for garnish

Heat oven to 325 degrees. Shake flour into large oven cooking bag; place bag in 9-by-13-inch baking pan. Add water and soup mix to bag; squeeze bag to blend sauce. Add beef to bag. Turn to coat beef with sauce. Place potatoes, onion and carrots in bag around beef. Close bag with nylon tie; cut six 1/2-inch slits in top. Bake 2 1/2 to 3 hours or until beef and vegetables are tender. Let stand 5 minutes. Remove from bag; carve meat across grain and serve with vegetables. Garnish with parsley.

Per serving (10 total): 234 calories, 28 grams protein, 6 grams fat (23 percent calories from fat), 2.2 grams saturated fat, 17 grams carbohydrate, 52 milligrams cholesterol, 234 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make VEGETABLE BEEF SOUP with Sunday's leftovers by chopping 2 cups beef and all of the vegetables. To soup pot, add the beef, vegetables, 5 to 6 cups lower-sodium beef broth, 1 cup frozen succotash, 1 cup cooked rice, 1 (14.5-ounce) can no-salt-added diced tomatoes, 1/4 teaspoon dried rosemary, 1/4 teaspoon dried oregano and 1/4 teaspoon dried thyme. Bring to boil; reduce heat to low, cover and simmer 30 minutes. Season to taste with coarse salt and pepper.

Serve with deli COLESLAW and CRUSTY ROLLS. For dessert, enjoy the leftover BLUEBERRIES.

Shopping List

lower-sodium beef broth, frozen succotash, rice, canned no-salt-added diced tomatoes, dried rosemary, dried oregano, dried thyme, coarse salt, pepper, deli coleslaw, crusty rolls.

Tuesday: Kids

The kids will come running for these CHICKEN FINGERS. Serve with STEAK FRIES (frozen), BABY CARROTS with DIP, and SOFT BREAD STICKS. Drizzle the leftover CAKE with STRAWBERRY SAUCE for dessert.

Plan

Prepare the lentils and the rice for Wednesday. Save enough strawberry sauce for Saturday.

Shopping List

panko bread crumbs, parmesan, garlic powder, coarse salt, paprika, chicken tenders, egg, butter, cooking spray, frozen steak fries, baby carrots, dip, soft bread sticks, strawberry sauce.

CHICKEN FINGERS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2/3 cup panko bread crumbs
  • 1/2 cup grated parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon paprika
  • 1 pound chicken tenders
  • 1 egg, slightly beaten
  • 1 tablespoon melted butter

Heat oven to 450 degrees. Line a rimmed baking sheet with parchment paper or nonstick foil. In a resealable plastic bag, combine bread crumbs, parmesan, garlic powder, salt and paprika. Dip half the chicken into egg; place in bag, seal and shake to coat. Place chicken on baking sheet. Repeat with remaining chicken. Drizzle butter over chicken and coat with cooking spray. Bake 12 to 14 minutes, turning after 6 minutes, until internal temperature is 165 degrees.

Per serving: 251 calories, 31 grams protein, 10 grams fat (37 percent calories from fat), 4.6 grams saturated fat, 8 grams carbohydrate, 136 milligrams cholesterol, 463 milligrams sodium, 1 gram fiber.

Wednesday: Meatless

Skip meat and enjoy LENTIL AND WILD RICE SOUP. Rinse and sort 1/2 cup lentils and combine with 3 cups water in a saucepan. Bring to boil; reduce heat to low. Cover and simmer 5 minutes. Remove from heat; let stand 1 hour. Rinse and drain. Cook 1 (6-ounce) package long-grain and wild rice blend according to directions. To the rice, add the cooked lentils, 3 cups vegetable broth, 1 (10-ounce) package frozen mixed vegetables and 1 cup 1 percent milk. Heat on medium and then ladle into bowls. Garnish with shredded 50 percent reduced-fat cheddar cheese.

Serve with a SMOKED MOZZARELLA, BOSTON LETTUCE AND MANGO CHUTNEY SANDWICH on sourdough bread. Add CUCUMBER SPEARS. For dessert, PEARS are easy.

Shopping List

lentils, packaged long-grain and wild rice blend, vegetable broth, frozen mixed vegetables, 1 percent milk, 50 percent reduced-fat cheddar cheese, smoked mozzarella, Boston lettuce, mango chutney, sourdough bread, cucumbers, pears.

Thursday: Budget

Even a Frenchman would be impressed with FAUX CASSOULET. Heat oven to 375 degrees. In a 3-quart casserole dish, mix 1 (15- to 19-ounce) can rinsed and drained reduced-sodium black beans, 1 (15- to 19-ounce) can rinsed and drained reduced-sodium white beans and 1 (15- to 19-ounce) can rinsed and drained reduced-sodium dark red kidney beans, 1 (14-ounce) package low-fat kielbasa (diagonally sliced into 1-inch pieces), 1 (15-ounce) can no-salt-added tomato sauce, 1 1/2 cups carrots (thinly sliced), 2 small onions (thinly sliced and separated into rings), 1/2 cup lower-sodium beef broth, 2 tablespoons firmly packed light brown sugar, 1 1/2 teaspoons dried thyme and 2 cloves minced garlic. Cover and bake about 1 hour or until hot and bubbly and carrots are tender.

Serve the hearty bean and sausage combo with MIXED GREENS and a BAGUETTE. Sprinkle PEACHES with nutmeg for dessert.

Shopping List

canned reduced-sodium black beans, canned reduced-sodium white beans, canned reduced-sodium dark red kidney beans, packaged low-fat kielbasa sausage, canned no-salt-added tomato sauce, fresh carrots, onions, lower-sodium beef broth, light brown sugar, dried thyme, garlic, salad greens, baguette, peaches, nutmeg.

Friday: Express

Tonight, take it easy and let a WHOLE MEAL frozen dinner (such as Skillet Sensations or another brand) come to the rescue for dinner. I added extra fresh broccoli florets to the meal, a packaged SALAD and GARLIC BREAD. How about a scoop of fat-free CHOCOLATE ICE CREAM for dessert?

Plan

Save enough ice cream for Saturday.

Shopping List

Skillet Sensations frozen whole meal (or another brand), fresh broccoli, packaged salad, garlic bread, fat-free chocolate ice cream.

Saturday: Easy Entertaining

Invite guests for CHILI-RUBBED PORK CHOPS WITH PINEAPPLE SALSA. Serve with RICE, GRILLED ZUCCHINI and SOURDOUGH BREAD. For dessert, drizzle leftover STRAWBERRY SAUCE over leftover ICE CREAM.

Shopping List

chili powder, light brown sugar, garlic powder, onion powder, coarse salt, pork loin chops, fresh or canned pineapple, fresh jalapeno pepper, lime, rice, zucchini, sourdough bread.

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