health

7 Day Menu Planner for April 12, 2015

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

Sunday: Family

Introduce the family to the flavors of Greece with HONEY-LEMON RACK OF LAMB. Serve with RICE tossed with chopped fresh mint. Add GREEN PEAS (frozen) and CRUSTY ROLLS to accompany the meal.

Dessert is AMBROSIA PARFAITS. Mix together 1 1/2 cups fat-free vanilla yogurt with 1 (8-ounce) can drained crushed pineapple. Spoon 2 tablespoons of mixture into 4 tall stem glasses; top with a few banana slices, 2 more tablespoons yogurt mixture, some mandarin orange sections and the remaining yogurt mixture. Add toasted coconut and fresh strawberries for garnish.

Tip

Introduce the family to the flavors of Greece with HONEY-LEMON RACK OF LAMB. Serve with RICE tossed with chopped fresh mint. Add GREEN PEAS (frozen) and CRUSTY ROLLS to accompany the meal.

Dessert is AMBROSIA PARFAITS. Mix together 1 1/2 cups fat-free vanilla yogurt with 1 (8-ounce) can drained crushed pineapple. Spoon 2 tablespoons of mixture into 4 tall stem glasses; top with a few banana slices, 2 more tablespoons yogurt mixture, some mandarin orange sections and the remaining yogurt mixture. Add toasted coconut and fresh strawberries for garnish.

Plan

Save enough coconut for Monday.

Shopping List

lamb rib roasts, garlic, honey, light brown sugar, lemons, garlic powder, coarse salt, fresh mint, walnuts, rice, frozen green peas, crusty rolls, fat-free vanilla yogurt, canned crushed pineapple, banana, mandarin oranges, coconut, fresh strawberries.

HONEY-LEMON RACK OF LAMB

Servings: Makes 4 to 5 (3-ounce cooked weight) servings

Prep time: 15 minutes

Cook time: 30 minutes; standing time: 5 to 10 minutes

  • 2 to 2 1/2 pounds well-trimmed lamb rib roasts
  • 2 cloves garlic, sliced
  • 1/3 cup honey
  • 1/4 cup packed light brown sugar
  • 1/4 cup fresh lemon juice
  • 1/8 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1 teaspoon lemon zest (yellow part only)
  • 1 tablespoon chopped fresh mint
  • 1/4 cup finely chopped walnuts

Heat oven to 350 degrees. Cut 1-inch-deep slits in lamb; insert garlic slices. Place lamb in shallow roasting pan. In a small saucepan, combine honey, brown sugar, lemon juice, garlic powder and salt; cook over low heat until bubbly, stirring until sugar dissolves. Remove from heat; stir in lemon zest, mint and walnuts. Spoon glaze over lamb; bake 30 minutes or until internal temperature registers 135 degrees; baste occasionally. Remove from oven; let stand 5 to 10 minutes or until the internal temperature is 145 degrees. Slice and serve.

Per serving: 356 calories, 21 grams protein, 14 grams fat (34 percent calories from fat), 3.7 grams saturated fat, 39 grams carbohydrate, 64 milligrams cholesterol, 197 milligrams sodium, 1 gram fiber.

Monday: Budget

Meatloaf is always a budget-stretcher, and these MINI MEATLOAVES are a tasty way to save money. Serve with SCALLOPED POTATOES and GREEN BEANS. Add WHOLE-GRAIN ROLLS. Top PEACHES with leftover COCONUT for dessert.

Plan

Save enough meatloaf for Tuesday and enough peaches for Thursday.

Shopping List

lean ground beef, panko bread crumbs, onion, 1 percent milk, egg, garlic, coarse salt, pepper, barbecue sauce, cheddar cheese, scalloped potatoes, green beans, whole-grain rolls, peaches.

MINI MEATLOAVES

Servings: Makes 12 mini meatloaves

Prep time: 15 minutes

Cook time: 19 to 20 minutes; standing time: 5 minutes

  • 1 1/2 pounds lean ground beef
  • 1/3 cup panko bread crumbs
  • 1/3 cup finely chopped onion
  • 1/3 cup 1 percent milk
  • 1 egg, lightly beaten
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • Barbecue sauce and shredded cheddar cheese for garnish

Heat oven to 350 degrees. Combine beef, bread crumbs, onion, milk, egg, garlic, salt and pepper in a large bowl. Mix lightly, but thoroughly. Shape mixture into 12 equal portions. Place each portion into a 12-cup regular muffin pan, lightly patting mixture to level top. Bake 19 to 20 minutes or until internal temperature reaches 160 degrees. Remove from oven; garnish with toppings as desired. Let stand 5 minutes or until internal temperature is 165 degrees.

Per meatloaf: 117 calories, 12 grams protein, 6 grams fat (50 percent calories from fat), 2.2 grams saturated fat, 2 grams carbohydrate, 48 milligrams cholesterol, 133 milligrams sodium, no fiber.

Tuesday: Heat and Eat

Warm and crumble the leftover meatloaves for your TACOS tonight. Fill the taco shells with crumbled meatloaves and top with chopped tomatoes, shredded lettuce and reduced-fat sour cream. Serve with canned reduced-sodium PINTO BEANS garnished with chopped onion. Dessert is FLAN (from a mix).

Shopping List

taco shells, tomatoes, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans, onion, flan mix.

Wednesday: Meatless

We served this CHEESY PASTA WITH MUSHROOMS to our guests -- it's that good. Add a SPINACH SALAD and GARLIC BREAD. Dessert can be as light as fresh TROPICAL FRUIT.

Shopping List

bow-tie pasta, olive oil, assorted or white sliced fresh mushrooms, coarse salt, pepper, no-salt-added vegetable broth, packaged light or regular garlic-and-herb spreadable cheese, fresh parsley, fresh spinach, garlic bread, fresh tropical fruit.

CHEESY PASTA WITH MUSHROOMS

Servings: Makes 5 servings

Prep time: 10 minutes

Cook time: less than 15 minutes, plus pasta

  • 12 ounces bow-tie pasta
  • 1 tablespoon olive oil
  • 1 pound assorted or white sliced fresh mushrooms
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 cup no-salt-added vegetable broth
  • 1 (4-ounce) package light (or regular) garlic-and-herb spreadable cheese
  • Chopped fresh parsley for garnish

Cook pasta according to directions.

Meanwhile, in a large nonstick skillet, heat olive oil on medium-high. Add mushrooms; sprinkle with salt and pepper. Cook 8 minutes or until lightly browned, stirring occasionally. Stir in broth and cheese; heat through, stirring to combine. Drain pasta. Add pasta to sauce and toss to mix. Garnish with parsley.

Per serving: 350 calories, 13 grams protein, 8 grams fat (20 percent calories from fat), 3 grams saturated fat, 57 grams carbohydrate, 16 milligrams cholesterol, 356 milligrams sodium, 3 grams fiber.

Thursday: Express

Let Kashi do the work for you tonight -- as in KASHI PIZZA (or another brand of frozen pizza). Stop by the produce section or salad bar and pick up some fresh vegetables to put on top of the pizza, and pick up packaged SALAD GREENS while you're there. BROWNIES from the bakery, topped with leftover PEACHES and fat-free whipped cream, end your easy meal.

Shopping List

Kashi (or another brand) frozen pizza, assorted fresh vegetables, packaged salad greens, bakery brownies, fat-free whipped cream.

Friday: Kids

Call your gang for WAGON WHEEL CASSEROLE tonight. Heat oven to 350 degrees. Cook 4 cups wagon wheel (or another shape) pasta according to directions; drain.

Meanwhile, cook 1/2 pound bulk Italian sausage 4 minutes on medium or until no longer pink; drain. In a 2 1/2-quart casserole dish, mix cooked pasta, cooked sausage, 3 cups no-salt-added red pasta sauce, 1 (4-ounce) can drained sliced mushrooms and 1/4 cup sliced black olives. Cover and bake about 30 minutes or until hot and bubbly. Sprinkle with 1/2 cup shredded part-skim mozzarella. Bake uncovered 5 minutes or until cheese melts.

Serve with CELERY stuffed with PEANUT BUTTER; add SESAME BREAD STICKS. Crunch on APPLE SLICES for dessert.

Shopping List

wagon wheel (or another shape) pasta, bulk Italian sausage, no-salt-added red pasta sauce, canned sliced mushrooms, sliced black olives, shredded part-skim mozzarella, celery, peanut butter, sesame bread sticks, apples.

Saturday: Easy Entertaining

Serve your guests BROILED TANDOORI CHICKEN. Combine 1 cup fat-free plain yogurt, 1/4 cup fresh lime juice, 2 tablespoons canola oil, 4 cloves minced garlic, 2 tablespoons finely chopped fresh ginger, 1 teaspoon curry powder, 1 teaspoon coarse salt, 1/2 teaspoon cumin, 1/2 teaspoon ground mustard, 1/2 teaspoon cayenne pepper, 1/2 teaspoon black pepper and 1/4 teaspoon turmeric; mix well. Place 4 boneless, skinless chicken breast halves in a glass baking dish; pour marinade over chicken. Cover and refrigerate 2 hours to overnight; turn occasionally. Heat broiler. Remove chicken and discard marinade; broil 6 to 8 minutes per side or until chicken is golden-brown and no longer pink.

Serve with BASMATI RICE, STEAMED CARROTS, a BOSTON LETTUCE SALAD and FLATBREAD. Buy POUND CAKE for dessert and top it with fresh STRAWBERRIES.

Shopping List

fat-free plain yogurt, limes, canola oil, garlic, fresh ginger, curry powder, coarse salt, cumin, ground mustard, cayenne pepper, black pepper, turmeric, boneless, skinless chicken breasts, basmati rice, fresh carrots, Boston lettuce, flatbread, pound cake, fresh strawberries.

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.

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