health

7 Day Menu Planner for April 05, 2015

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

Sunday: Family

The family is looking forward to your ROAST CHICKEN, MASHED POTATOES and GRAVY today.

Alongside, RED CABBAGE is perfect. In a large microwave-safe baking dish, combine 1 1/2 pounds shredded red cabbage, 2 chopped Granny Smith apples, 1/4 cup packed light brown sugar, coarse salt and pepper to taste, 1/2 teaspoon caraway seed, 2 tablespoons water and 1/4 cup cider vinegar; mix well. Cover and microwave on high (100 percent power) 12 to 14 minutes; stir after 6 minutes. Serve with DINNER ROLLS.

This CHOCOLATE-BUTTERMILK BUNDT CAKE adds a sweet finish. Top with sliced fresh strawberries.

Plan

Save enough chicken and strawberries for Monday; save enough cake for Tuesday.

Shopping List

chicken to roast, mashed potatoes, gravy, red cabbage, Granny Smith apples, light brown sugar, coarse salt, pepper, caraway seed, cider vinegar, dinner rolls, cooking spray, flour, sugar, baking powder, baking soda, salt (not coarse salt), unsweetened cocoa, semisweet chocolate, low-fat buttermilk, canola oil, eggs, pure vanilla extract, mini semisweet chocolate chips, fresh strawberries.

CHOCOLATE-BUTTERMILK BUNDT CAKE

Servings: Makes 24 servings

Prep time: 20 minutes

Cook time: 45 to 50 minutes; standing time: 10 minutes

  • 2 cups flour
  • 1 1/4 cups sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt (not coarse salt)
  • 1/2 cup unsweetened cocoa
  • 1 ounce semisweet chocolate, finely chopped
  • 1/2 cup boiling water
  • 1 cup low-fat buttermilk
  • 1/3 cup canola oil
  • 1 egg
  • 1 egg white
  • 1 tablespoon pure vanilla extract
  • 3/4 cup mini semisweet chocolate chips

Heat oven to 325 degrees. Coat a 10-inch bundt pan with cooking spray. In a medium bowl, whisk together flour, sugar, baking powder, baking soda and salt. In a small bowl, combine cocoa and chopped chocolate. Pour boiling water over cocoa mixture, stirring until chocolate is melted. In a large bowl, whisk together buttermilk, canola oil, egg, egg white and vanilla; stir in cocoa mixture. Add flour mixture, stirring just until no longer visible. Stir in chocolate chips.

Pour batter into pan; bake 45 to 50 minutes or until toothpick inserted into center of cake comes out clean. Cool in pan on wire rack 10 minutes. Invert; remove pan and cool completely. (Adapted from "Weight Watchers New Complete Cookbook, Fourth Edition"; Houghton Mifflin Harcourt, 2011.)

Per serving: 164 calories, 3 grams protein, 6 grams fat (33 percent calories from fat), 1.8 grams saturated fat, 25 grams carbohydrate, 8 milligrams cholesterol, 125 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

CURRIED CHICKEN POTPIE is everything leftovers should be: easy, delicious and inexpensive. Serve it with a deli CARROT SALAD. Add leftover STRAWBERRIES for dessert.

Shopping List

canola oil, onion, fresh carrots, unsalted chicken broth, flour, curry powder, coarse salt, Golden Delicious apple, frozen green peas, 2 percent milk, refrigerated piecrust, deli carrot salad.

CURRIED CHICKEN POTPIE

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 35 minutes

  • 1 teaspoon canola oil
  • 1 medium onion, chopped
  • 4 medium carrots, sliced
  • 2 cups cooked (leftover) chopped chicken
  • 1 cup unsalted chicken broth
  • 1/4 cup flour
  • 2 teaspoons curry powder
  • 1/2 teaspoon coarse salt
  • 1 medium Golden Delicious apple, peeled, cored and cut into 1/2-inch pieces
  • 1/2 cup frozen green peas
  • 1/2 cup 2 percent milk
  • 1 refrigerated piecrust

Heat oven to 425 degrees. Heat canola oil in a large nonstick skillet over medium-high. Add onion and carrots and cook 4 minutes or until softened. Add chicken and cook 1 minute.

Meanwhile, whisk together broth, flour, curry powder and salt. Add to skillet and bring to boil. Stir in apple. Reduce heat to medium and cook 2 minutes or until sauce is thickened, stirring constantly. Remove from heat. Stir in peas and milk. Pour into a 9-inch deep-dish pie plate. Lay the piecrust over the top; crimp or flute edges around the rim to seal tightly. Cut several small slits in crust so steam can escape. Place pie plate on cookie sheet and bake 20 to 25 minutes or until top of crust is golden.

Per serving: 319 calories, 18 grams protein, 13 grams fat (36 percent calories from fat), 4.9 grams saturated fat, 34 grams carbohydrate, 45 milligrams cholesterol, 457 milligrams sodium, 3 gram fiber.

Tuesday: Budget

Even if it's a little warmer outside, CORN AND SAUSAGE CHOWDER will hit the spot. In a large pot, combine 1 (20- to 25-ounce) package refrigerated shredded hash-browned potatoes, 1 (14-ounce) can unsalted chicken broth and 2 cups frozen corn. Bring to boil; reduce heat. Cover and simmer about 10 minutes or until potatoes are tender; stir occasionally. Slightly mash the potatoes. Stir in 2 cups 1 percent milk, 1 (14-ounce) package reduced-fat cooked sausage (halved lengthwise and sliced), and 1/3 cup sliced green onions; heat through. Add coarse salt, pepper and hot pepper sauce to taste.

Serve with a SPINACH SALAD with MANDARIN ORANGES and add WHOLE-GRAIN ROLLS. Leftover CAKE is dessert.

Plan

Bake 3 medium potatoes for Wednesday.

Shopping List

refrigerated shredded hash-browned potatoes, canned unsalted chicken broth, frozen corn, 1 percent milk, packaged reduced-fat cooked sausage, green onions, coarse salt, pepper, hot pepper sauce, fresh spinach, mandarin oranges, whole-grain rolls.

Wednesday: Express

Make it quick tonight with TURKEY BURGERS on WHOLE-GRAIN BUNS topped with LETTUCE, TOMATOES, ONIONS and MUSTARD.

Serve with SPICY POTATO WEDGES. Heat oven to 425 degrees. Cut pre-baked potatoes into wedges, coat with cooking spray and sprinkle with cayenne pepper. Bake 15 minutes or until hot.

For dessert, sprinkle sliced PEACHES with nutmeg.

Shopping List

turkey burgers, whole-grain buns, lettuce, tomatoes, onions, mustard, baking potatoes, cooking spray, cayenne pepper, peaches, nutmeg.

Thursday: Kids

Kids will like the mild flavor of SKILLET PASTA. In a large nonstick skillet, cook 1 pound lean ground beef and 1 pound ground turkey breast for 8 minutes or until no longer pink; drain well. Return meat to skillet and add 3 cups water; bring to boil. Stir in 8 ounces elbow macaroni. Reduce heat, cover, and simmer 10 to 15 minutes or until pasta is tender; stir often and drain. Mix in 3 cups no-salt-added red pasta sauce; sprinkle with 1 cup shredded part-skim mozzarella, 1/4 cup freshly shredded parmesan and 1 (3- to 4-ounce) can sliced black olives (drained). Sprinkle with 1 more cup mozzarella and 1/4 cup parmesan. Cover and cook 4 minutes or until cheese melts.

Serve with CHERRY TOMATOES and any DIP. Add SOFT ROLLS.

For dessert, APRICOT SUNDAES are perfect for the kids. Puree canned apricots and pour over fat-free VANILLA ICE CREAM.

Tip

Kids will like the mild flavor of SKILLET PASTA. In a large nonstick skillet, cook 1 pound lean ground beef and 1 pound ground turkey breast for 8 minutes or until no longer pink; drain well. Return meat to skillet and add 3 cups water; bring to boil. Stir in 8 ounces elbow macaroni. Reduce heat, cover, and simmer 10 to 15 minutes or until pasta is tender; stir often and drain. Mix in 3 cups no-salt-added red pasta sauce; sprinkle with 1 cup shredded part-skim mozzarella, 1/4 cup freshly shredded parmesan and 1 (3- to 4-ounce) can sliced black olives (drained). Sprinkle with 1 more cup mozzarella and 1/4 cup parmesan. Cover and cook 4 minutes or until cheese melts.

Serve with CHERRY TOMATOES and any DIP. Add SOFT ROLLS.

For dessert, APRICOT SUNDAES are perfect for the kids. Puree canned apricots and pour over fat-free VANILLA ICE CREAM.

Plan

Cook rice for Friday and Saturday.

Shopping List

lean ground beef, ground turkey breast, elbow macaroni, no-salt-added red pasta sauce, shredded part-skim mozzarella, parmesan, canned sliced black olives, cherry tomatoes, any dip for tomatoes, soft rolls, canned apricots, fat-free vanilla ice cream.

Friday: Meatless

You'll think the texture is meatlike, but it's the eggplant in EGGPLANT PARMESAN that surprises you. Serve the easy entree with MIXED GREENS with hard-cooked egg slices. Add ITALIAN BREAD. For dessert, make or buy BANANA PUDDING.

Shopping List

eggplant, garlic, Italian-style bread crumbs, parmesan, rice, no-salt-added red pasta sauce, shredded part-skim mozzarella, salad greens, eggs, Italian bread, homemade or store-bought banana pudding.

EGGPLANT PARMESAN

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 medium eggplant, peeled and sliced 1/2-inch thick (about 1 to 1 1/2 pounds)
  • 1 clove garlic, minced
  • 2 tablespoons water
  • 2/3 cup Italian-style bread crumbs
  • 3/4 cup parmesan, divided
  • 3 cups cooked rice
  • 3 cups no-salt-added red pasta sauce
  • 1 1/2 cups shredded part-skim mozzarella

Heat oven to 375 degrees. Place eggplant and garlic in a 9-by-13-inch microwave-safe baking dish; add water. Cover and microwave on high (100 percent power) 5 to 7 minutes or until tender; drain well. Combine bread crumbs with 2 tablespoons parmesan. Sprinkle eggplant with bread crumb mixture. In large bowl, combine rice, sauce and remaining parmesan; spoon mixture evenly over eggplant. Sprinkle with mozzarella. Bake 20 minutes or until cheese is melted and lightly browned.

Per serving: 340 calories, 16 grams protein, 11 grams fat (29 percent calories from fat), 5.3 grams saturated fat, 44 grams carbohydrate, 24 milligrams cholesterol, 787 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Invite guests for ORANGE SESAME ROAST PORK TENDERLOIN. Place 2 (1-pound) pork tenderloins in a resealable plastic bag. In a small bowl, mix together 1/4 cup frozen orange juice concentrate, 4 cloves crushed garlic, 1/2 cup teriyaki sauce, 3 tablespoons sesame oil and 1/2 teaspoon freshly ground black pepper. Pour half of marinade over pork, turn to coat evenly and refrigerate 8 hours. Turn occasionally. Cover and reserve remaining marinade for basting.

Heat oven to 450 degrees. Remove tenderloins from bag; discard marinade. Place meat in shallow roasting pan; roast 20 minutes or until internal temperature is 145 degrees, basting occasionally with reserved marinade. Remove pork from oven; cover lightly with foil and let stand 5 minutes before slicing.

MOO GOO RICE goes well alongside. Add cooked sliced mushrooms and canned sliced water chestnuts (drained) to hot cooked rice; mix well.

Serve with STEAMED SNOW PEAS and SOURDOUGH BREAD. Buy a COCONUT CREAM PIE for dessert.

Shopping List

pork tenderloins, frozen orange juice concentrate, garlic, teriyaki sauce, sesame oil, freshly ground black pepper, rice, sliced mushrooms, canned sliced water chestnuts, snow peas, sourdough bread, coconut cream pie.

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
  • 1 teaspoon Dijon mustard
  • 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:
  • 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.

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