health

7 Day Menu Planner for March 22, 2015

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

Sunday: Family

Make family day special and prepare BROILED STEAK WITH CHEESY POLENTA AND PASTA SAUCE. Serve it with SUGAR SNAP PEAS and ITALIAN BREAD. Buy a CHERRY COBBLER for dessert.

Plan

Save enough beef and cobbler for Monday.

Shopping List

yellow cornmeal, coarse salt, shredded part-skim mozzarella cheese, parmesan cheese, no-salt-added or regular red pasta sauce, dried Italian seasoning, garlic, black pepper, boneless beef top-sirloin steak, sugar snap peas, Italian bread, cherry cobbler.

BROILED STEAK WITH CHEESY POLENTA AND PASTA SAUCE

Servings: Makes 6 servings

Prep time: about 10 minutes

Cook time: less than 10 minutes for polenta; standing time: 5 minutes; 16 to 21 minutes for steak

  • For the polenta:
  • 1 2/3 cups water
  • 2/3 cup yellow cornmeal
  • 1/2 teaspoon coarse salt
  • 1/4 cup shredded part-skim mozzarella cheese, divided
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1 cup no-salt-added or regular red pasta sauce
  • For the steak:
  • 1 teaspoon dried Italian seasoning
  • 1 clove garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon coarse grind black pepper
  • 1 boneless beef top-sirloin steak, cut 1-inch thick (about 1 1/2 pounds)

In a 1-quart baking dish, combine water, cornmeal and salt. Cover and microwave on high (100 percent power) 6 to 8 minutes, stirring every 2 minutes. Stir in 2 tablespoons mozzarella and 2 tablespoons parmesan. Sprinkle top with remaining mozzarella and parmesan. Microwave, uncovered, on medium (50 percent power) 1 or 2 minutes or until cheeses are melted. Cover and let stand 5 minutes. Heat pasta sauce on medium 2 minutes or until hot; set aside.

Meanwhile, combine Italian seasoning, garlic, salt and pepper; press onto steak. Place steak on rack in broiler pan so surface is 3 to 4 inches from heat. Broil 16 to 21 minutes for medium-rare to medium, turning once. Carve steak. Serve with polenta and sauce.

Per serving: 220 calories, 25 grams protein, 6 grams fat (26 percent calories from fat), 2.6 grams saturated fat, 16 grams carbohydrate, 62 milligrams cholesterol, 400 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use Sunday's leftover beef for THAI BEEF SALAD. Whisk together 1/4 cup fresh lime juice, 2 tablespoons canola oil, 2 teaspoons sugar, 1 1/2 teaspoons minced jalapeno pepper, 1/2 teaspoon minced garlic and 1/2 teaspoon coarse salt. Add thinly sliced leftover steak, 4 cups fresh bean sprouts, 1 1/2 cups thinly sliced red bell pepper, 1 1/2 cups seeded and thinly sliced cucumber and 1/4 cup fresh mint leaves (chopped); toss to mix. Line serving platter with 8 cups lettuce; spoon salad on top and sprinkle with chopped peanuts.

Serve with any deli SOUP and CRUSTY ROLLS. For dessert, heat the leftover COBBLER and add a scoop of fat-free VANILLA ICE CREAM on the side.

Shopping List

limes, canola oil, sugar, jalapeno pepper, garlic, coarse salt, fresh bean sprouts, red bell pepper, cucumber, fresh mint, lettuce, peanuts, any deli soup, crusty rolls, fat-free vanilla ice cream.

Tuesday: Meatless

Pretty QUINOA-STUFFED BELL PEPPERS are perfect for a no-meat dinner. Serve with a SPINACH SALAD and EGG WEDGES and WHOLE-GRAIN ROLLS. Stir sliced bananas into BANANA PUDDING for dessert.

Shopping List

quinoa, cooking spray, canola oil, onion, garlic, whole pitted black olives, raisins, walnuts, coarse salt, pepper, bell peppers (red, orange, and green), fresh spinach, eggs, whole-grain rolls, bananas, banana pudding.

QUINOA-STUFFED BELL PEPPERS

Servings: Makes 6 halves

Prep time: 20 minutes

Cook time: 50 to 65 minutes, plus quinoa

  • 1 1/2 cups quinoa
  • 1 tablespoon canola oil
  • 1/2 medium onion, finely chopped
  • 3 cloves garlic, crushed
  • 1 cup whole pitted black olives, sliced
  • 1/4 cup raisins
  • 1/4 cup chopped walnuts
  • Coarse salt and pepper to taste
  • 3 large bell peppers (1 red, 1 orange, 1 green), halved horizontally

Cook quinoa according to directions. Meanwhile, heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat canola oil in a large nonstick skillet on medium. Add onion and garlic; cook 1 to 2 minutes or until softened. Add olives, raisins and walnuts; cook 3 minutes or until lightly browned and fragrant. Combine mixture with cooked quinoa; add salt and pepper to taste. Divide mixture among pepper halves. Place in a baking dish; cover with foil. Bake 45 to 60 minutes or until peppers are tender. (Adapted from "Whole Body Reboot," Manuel Villacorta; HCI Books, 2014.)

Per half: 278 calories, 8 grams protein, 11 grams fat (33 percent calories from fat), 1.1 grams saturated fat, 40 grams carbohydrate, no cholesterol, 171 milligrams sodium, 6 grams fiber.

Wednesday: Kids

Kids will like the taste of PIZZA DOGS. Cut diagonal slashes in 8 less-sodium, less-fat hot dogs and cook them according to directions.

Meanwhile, heat 1/2 cup pizza sauce. Serve the hot dogs on whole-grain buns and top with pizza sauce and shredded 50 percent reduced-fat cheddar cheese. Add BAKED CHIPS and deli CARROT SALAD. Dessert is TROPICAL FRUIT.

Shopping List

less-sodium, less-fat hot dogs, pizza sauce, whole-grain hot dog buns, 50 percent reduced-fat cheddar cheese, baked chips, deli carrot salad, tropical fruit.

Thursday: Budget

I adapted a family recipe for BRUNSWICK STEW to the microwave and never looked back. Serve the Virginia (and Georgia) favorite with a ROMAINE SALAD with red onion rings and BISCUITS. For dessert, PEACHES and OATMEAL COOKIES sound good.

Plan

Save enough cookies for Friday.

Shopping List

frozen succotash, onion, unsalted chicken broth, boneless, skinless chicken breast halves, canned no-salt-added diced tomatoes, sugar, pepper, cayenne pepper, coarse salt, dehydrated white potatoes, romaine, red onion, biscuits, peaches, oatmeal cookies.

BRUNSWICK STEW

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 30 minutes

  • 1 (16-ounce) package frozen succotash, thawed
  • 3/4 cup chopped onion
  • 1 (14-ounce) can unsalted chicken broth
  • 2 cups cooked boneless, skinless chicken breast halves, coarsely chopped
  • 1 (15-ounce) can no-salt-added diced tomatoes, undrained
  • 2 tablespoons sugar
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper
  • Coarse salt to taste
  • 1/4 cup dehydrated white potatoes

Place succotash in a 3-quart microwave baking dish and cover. Cook on high (100 percent power) 4 minutes, then drain. Put the chopped onion in a 1-cup measure; cover and cook on high 1 minute. Drain and add to the succotash. Add chicken broth, cooked chicken, tomatoes with juice, sugar, black pepper, cayenne pepper and salt; mix well. Cover and cook on high 15 minutes, stirring halfway through. (From now on, you may leave the dish covered for a thinner stew or uncovered for a thicker stew.) Stir in the dehydrated potatoes to thicken and cook on medium (50 percent power) for 10 minutes. Stir once or twice and serve.

Per serving: 341 calories, 29 grams protein, 4 grams fat (9 percent calories from fat), 0.9 gram saturated fat, 49 grams carbohydrate, 60 milligrams cholesterol, 197 milligrams sodium, 7 grams fiber.

Friday: Express

Make MEATBALL SANDWICHES on hoagie rolls for a quick meal. Buy prepared meatballs, top with no-salt-added or regular marinara sauce and add freshly grated parmesan cheese. Serve with PEAS AND CARROTS (frozen). Munch on leftover COOKIES for dessert.

Shopping List

hoagie rolls, prepared meatballs, no-salt-added or regular marinara sauce, parmesan cheese, frozen peas and carrots.

Saturday: Easy Entertaining

Your guests will like the flavor of DILL HALIBUT WITH VEGETABLES, and you'll like the simplicity.

Heat oven to 450 degrees. Coat 4 pieces of (12-by-18-inch) foil with cooking spray. Center several lemon slices on each sheet. Place 4 (4- to 6-ounce) pieces halibut fillets on lemons. Sprinkle halibut with coarse salt and pepper. Combine 1/2 medium zucchini and 1/2 medium yellow squash (both cut into thin strips) with 1 medium carrot and 1 medium onion (both cut into thin strips). Divide vegetables and top each fillet with mixture. Sprinkle each portion with 3/4 teaspoon fresh dill or 1/4 teaspoon dried dill.

Bring up foil sides. Double-fold top and ends to seal, leaving room for heat to circulate. Bake 15 to 18 minutes on a cookie sheet. When ready to serve, open packet away from your face to allow steam to escape.

Serve the colorful entree with ROASTED RED POTATOES, MIXED GREENS and WHOLE-GRAIN ROLLS. Buy a CHEESECAKE for dessert.

Shopping List

cooking spray, lemons, halibut fillets, coarse salt, pepper, zucchini squash, yellow squash, carrot, onion, fresh or dried dill, red potatoes, salad greens, whole-grain rolls, cheesecake.

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.

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