health

7 Day Menu Planner for March 29, 2015

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

Sunday: Family

Celebrate a family Easter with a SPIRAL SLICED HAM and add BAKED SWEET POTATOES on the side. Drizzle the split potatoes with fresh orange juice and sprinkle with cinnamon. Add VEGETABLE GRATIN and BISCUITS. For dessert, buy a COCONUT EASTER CAKE.

Plan

Save enough ham for Monday and Wednesday and enough cake for Monday.

Shopping List

spiral sliced ham, sweet potatoes to bake, oranges, cinnamon, fresh broccoli florets, fresh cauliflower florets, fresh carrots, fresh zucchini, cooking spray, reduced-fat mayonnaise, 50 percent reduced-fat cheddar cheese, parmesan, green onions, Dijon mustard, cayenne pepper, Italian-seasoned bread crumbs, biscuits, coconut Easter cake.

VEGETABLE GRATIN

Servings: Makes 10 servings

Prep time: 15 minutes

Cook time: about 30 to 35 minutes

  • 8 cups fresh vegetables (a mixture of broccoli florets, cauliflower florets, thin carrot strips and zucchini slices)
  • 1 1/2 cups reduced-fat mayonnaise
  • 1 cup shredded 50 percent reduced-fat cheddar cheese
  • 1/2 cup freshly grated parmesan
  • 4 green onions, sliced
  • 2 tablespoons Dijon mustard
  • 1/4 teaspoon cayenne pepper
  • 3 tablespoons Italian-seasoned bread crumbs

Heat oven to 350 degrees. Microwave fresh vegetables 8 minutes on high (100 percent power); drain well. Arrange the vegetables in a 2-quart baking dish coated with cooking spray. Mix together mayonnaise, cheddar, parmesan, green onions, Dijon mustard and cayenne pepper. Spoon over vegetables. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until golden.

Per serving: 145 calories, 7 grams protein, 6 grams fat (35 percent calories from fat), 1.9 grams saturated fat, 17 grams carbohydrate, 10 milligrams cholesterol, 683 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

HAM PASTA SALAD makes good use of leftovers. Cook 8 ounces spiral pasta according to directions; drain and return to pot. Stir in 2 cups diced (leftover) ham, 1/3 cup reduced-fat Italian dressing, 1 (14-ounce) can drained water-packed quartered artichokes and 1 (7 1/2-ounce) jar drained roasted red peppers (coarsely chopped). Toss to mix and serve with a LETTUCE WEDGE and BREAD STICKS. Slice the leftover CAKE for dessert.

Shopping List

spiral pasta, reduced-fat Italian dressing, canned water-packed quartered artichokes, jarred roasted red peppers, lettuce, bread sticks.

Tuesday: Budget

It's easy on the budget and tastes good, so BROCCOLI CHICKEN PARMESAN is a good choice for dinner. Heat 1 tablespoon canola oil in a nonstick skillet on medium. Add 1 pound sliced (1/4-inch thick) red potatoes. Cover and cook 10 minutes; stir occasionally. Stir in 1 (10- to 12-ounce) can drained chicken breast (or 2 cups chopped cooked chicken breast) and 2 cups fresh broccoli florets; cook on medium 5 minutes or until hot. In a medium bowl, mix together 1 (10 3/4-ounce) can condensed less-sodium, less-fat broccoli cheese soup (or cheese soup), 1/2 cup 1 percent milk and 1/4 teaspoon garlic powder; add to skillet. Sprinkle with 1/4 cup freshly grated parmesan. Heat to boil. Cover and cook on low 5 minutes or until heated through.

Serve with MIXED GREENS and CRUSTY BREAD. PLUMS are dessert.

Shopping List

canola oil, red potatoes, canned or cooked chicken breast, broccoli florets, canned condensed less-sodium, less-fat broccoli cheese soup or cheese soup, 1 percent milk, garlic powder, parmesan, salad greens, crusty bread, plums.

Wednesday: Kids

Kids will like the mild flavor of HAM AND SWISS POTATO BAKE. Heat oven to 400 degrees. Mix together 1 (4.6-ounce) package dehydrated julienne potatoes and sauce mix and 2 1/2 cups boiling water in a 2-quart casserole dish. Stir in 2/3 cup 1 percent milk, 1 cup diced (leftover) ham and 2/3 cup shredded reduced-fat Swiss cheese. Bake uncovered for 50 minutes; sprinkle with 1/4 cup panko bread crumbs. Bake 10 to 14 more minutes or until golden.

Add CARROT STICKS and CORNBREAD MUFFINS (from a mix). Serve FRESH TROPICAL FRUIT for dessert.

Plan

Cook brown rice for Thursday.

Shopping List

packaged dehydrated julienne potatoes, 1 percent milk, reduced-fat Swiss cheese, panko bread crumbs, carrot sticks, cornbread mix, fresh tropical fruit.

Thursday: Meatless

Try this WALNUT RICE LOAF WITH PASTA SAUCE for a slice of flavor. Serve with SPAGHETTI, GREEN BEANS and SOURDOUGH BREAD. FRESH PINEAPPLE is dessert.

Shopping List

brown rice, 50 percent reduced-fat cheddar cheese, eggs, onion, fresh carrots, Italian-style bread crumbs, walnuts, sunflower kernels, sesame seeds, coarse salt, black pepper, cooking spray, no-salt-added or regular red pasta sauce, spaghetti, green beans, sourdough bread, fresh pineapple.

WALNUT RICE LOAF WITH PASTA SAUCE

Servings: Makes 8 servings

Prep time: 20 minutes

Cook time: 50 to 60 minutes, plus rice; standing time: 10 minutes

  • 3 cups cooked brown rice
  • 2 cups 50 percent reduced-fat shredded cheddar cheese
  • 2 whole eggs and 4 egg whites (or 4 lightly beaten eggs)
  • 1 medium onion, chopped
  • 1 cup shredded carrots
  • 1/2 cup Italian-style bread crumbs
  • 1/4 cup chopped walnuts
  • 1/4 cup chopped sunflower kernels
  • 1/4 cup sesame seeds
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups no-salt-added or regular red pasta sauce

Heat oven to 350 degrees. Combine brown rice, cheddar, eggs, egg whites, onion, carrots, bread crumbs, walnuts, sunflower kernels, sesame seeds, salt and pepper; pack into a 9-inch loaf pan coated with cooking spray. Bake 50 to 60 minutes or until firm. Let cool in pan 10 minutes.

Meanwhile, heat pasta sauce 5 minutes on medium or until hot. Unmold loaf, slice and serve with pasta sauce.

Per serving: 313 calories, 17 grams protein, 15 grams fat (41 percent calories from fat), 4.4 grams saturated fat, 31 grams carbohydrate, 62 milligrams cholesterol, 582 milligrams sodium, 4 grams fiber.

Friday: Express

Enjoy an easy dinner and serve any frozen LASAGNA. Add a packaged ITALIAN SALAD and GARLIC BREAD. Buy TAPIOCA PUDDING for dessert.

Shopping List

any frozen lasagna, packaged Italian salad, garlic bread, tapioca pudding.

Saturday: Easy Entertaining

Your guests will enjoy GRILLED ARCTIC CHAR AND NICOISE SALAD for its flavor and appearance. Serve with a ROMAINE SALAD. Add BAGUETTES.

There were no leftovers when I served our guests CAPPUCCINO ICE CREAM PIE for dessert. In a mixing bowl, combine 1 (1.4-ounce) package sugar-free instant chocolate pudding mix and pie filling, 1 to 2 teaspoons instant coffee granules, 1 cup 2 percent milk, and 1 cup fat-free vanilla ice cream. Beat 2 minutes or until creamy and smooth. Stir in 1 cup light whipped topping and pour into a reduced-fat graham cracker crust. Chill 30 minutes or until firm. Slice and serve with additional whipped topping.

Shopping List

red potatoes, thin green beans (haricots verts), cooking spray, skinless Arctic char fillets, coarse salt, pepper, unsalted chicken broth, red wine vinegar, extra-virgin olive oil, shallot, Dijon mustard, Boston lettuce, cherry tomatoes, Nicoise olives, romaine, baguettes, sugar-free instant chocolate pudding mix and pie filling, instant coffee granules, 2 percent milk, fat-free vanilla ice cream, light whipped topping, reduced-fat graham cracker crust.

GRILLED ARCTIC CHAR AND NICOISE SALAD

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: for vegetables: 24 minutes: for char: 4 minutes

  • 1 pound small red potatoes
  • 1/2 pound thin green beans (haricots verts)
  • 4 (5-ounce) skinless Arctic char fillets
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 tablespoons unsalted chicken broth
  • 2 tablespoons red wine vinegar
  • 2 teaspoons extra-virgin olive oil
  • 1 medium shallot, minced
  • 4 Boston lettuce leaves
  • 1/2 cup cherry tomatoes
  • 8 Nicoise olives

Cover potatoes with cold water in a medium pan; bring to boil. Reduce heat to low; simmer 20 minutes or until tender. Remove with slotted spoon; reserve water. Cool potatoes, then slice 1/4-inch thick. Return water to boil. Add green beans; cook 4 minutes or until tender. Drain; rinse under cold running water. Coat grill rack with cooking spray. Heat grill to medium-high. Sprinkle char with salt and pepper; coat with cooking spray. Grill fish 4 minutes or until just opaque in center. Transfer to cutting board.

For dressing, in a small bowl, whisk together broth, vinegar, oil, shallot and mustard. Place char on platter; serve with potatoes, green beans, lettuce, tomatoes, olives and dressing. Discard skin before eating. (Adapted from "Weight Watchers Complete New Cookbook, Fifth Edition," Theresa DiMasi, editor; Houghton Mifflin Harcourt, 2014.)

Per serving: 343 calories, 35 grams protein, 10 grams fat (27 percent calories from fat), 0.6 gram saturated fat, 30 grams carbohydrate, 52 milligrams cholesterol, 356 milligrams sodium, 5 grams fiber.

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:
  • 2/3 cup yellow cornmeal
  • 1 2/3 cups water
  • 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.

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