health

7 Day Menu Planner for April 26, 2015

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

Sunday: Family

Put a little spice in family day with CHIPOTLE-ROASTED CHICKEN WITH POTATOES. Serve the flavor-enriched chicken with GREEN BEANS. Add a BIBB LETTUCE SALAD and CRUSTY BREAD. Slice ANGEL FOOD CAKE and top it with sliced PEACHES and light WHIPPED CREAM for dessert.

Plan

Save 2 chicken breasts and enough cake for Monday; save enough peaches for Wednesday.

Shopping List

chipotle chili pepper seasoning, paprika, dried oregano, garlic powder, coarse salt, cumin, red potatoes, canola oil, light brown sugar, boneless, skinless chicken breasts, green beans, bibb lettuce, crusty bread, angel food cake, peaches, light whipped cream.

CHIPOTLE-ROASTED CHICKEN WITH POTATOES

Servings: Makes 6 servings of chicken; 4 servings of potatoes

Prep time: 15 minutes

Cook time: About 1 hour

  • 1 1/2 teaspoons chipotle chili pepper seasoning
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon cumin
  • 1 1/2 pounds medium red potatoes (quartered)
  • 1 tablespoon canola oil
  • 2 teaspoons packed light brown sugar
  • 6 (5- to 6-ounce) boneless, skinless chicken breasts

Heat oven to 400 degrees. Combine chipotle chili pepper seasoning, paprika, oregano, garlic powder, salt and cumin; mix well. In a large bowl, toss potatoes with oil and 1 teaspoon of spice mixture. Mix brown sugar with remaining spice mixture; set aside. Cover large baking sheet with nonstick foil. Rub spice mixture on both sides of chicken pieces. Arrange chicken on one half of baking sheet. Arrange potatoes in single layer on other half of baking sheet. Loosely cover chicken and potatoes with foil and bake 35 to 40 minutes; remove foil. Turn and rearrange potatoes. Bake, uncovered, 20 minutes, or until chicken is 165 degrees and potatoes are tender.

Per chicken breast (1 serving): 170 calories, 30 grams protein, 4 grams fat (21 percent calories from fat), 0.8 grams saturated fat, 2 grams carbohydrate, 91 milligrams cholesterol, 301 milligrams sodium, no fiber.

Carb choices: 0.

Per potatoes (1 serving): 163 calories, 4 grams protein, 4 grams fat (20 percent calories from fat), 0.3 gram saturated fat, 30 grams carbohydrate, no cholesterol, 61 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Use the leftovers for CHICKEN TACOS. Heat and shred the 2 leftover chicken breasts for the taco filling; spoon into warmed taco shells. Top the filling with salsa verde, shredded lettuce and reduced-fat sour cream. Alongside, add canned reduced-sodium PINTO BEANS. Slice the leftover CAKE for dessert.

Shopping List

taco shells, salsa verde, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans.

Tuesday: Kids

Treat your buckaroos to BISON CHEESEBURGERS using 2 percent American cheese slices on whole-grain buns. (Or you can use lean ground beef instead.) Of course your cowpokes will want lettuce, tomatoes and low-fat mayonnaise on their burgers. Serve the burgers with OVEN FRIES (frozen). For a fun dessert, ICE CREAM SANDWICHES are perfect.

Shopping List

ground bison or lean ground beef, 2 percent American cheese slices, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, frozen oven fries, ice cream sandwiches.

Wednesday: Express

Make a quick dinner of CORNED BEEF HASH AND STEAMED EGGS. Spread 2 (15-ounce) cans corned beef hash in a large nonstick skillet and cook 8 to 10 minutes on medium or until hot. Using the back of a large spoon, make 4 indentions into hash. Break 1 egg into a cup and slip into an indention in skillet. Repeat with 3 more eggs. Sprinkle eggs with coarse salt and pepper. Cover and cook 5 to 8 minutes or until eggs are set and cooked to desired doneness.

Serve with PICKLED BEETS, a packaged GREEN SALAD and RYE BREAD. Leftover PEACHES are a simple dessert.

Shopping List

canned corned beef hash, eggs, coarse salt, pepper, pickled beets, packaged salad greens, rye bread.

Thursday: Budget

There's no need to sacrifice flavor for economy, as you'll see in this SOUTHWESTERN CHILI. Serve the low-cost dish with a LETTUCE WEDGE and CORNBREAD MUFFINS (from a mix). How about PLUMS for dessert?

Tip

There's no need to sacrifice flavor for economy, as you'll see in this SOUTHWESTERN CHILI. Serve the low-cost dish with a LETTUCE WEDGE and CORNBREAD MUFFINS (from a mix). How about PLUMS for dessert?

Shopping List

canola oil, chicken tenders, onion, red or green bell pepper, chili powder, cumin, garlic powder, red wine or lower-sodium beef broth, canned no-salt-added diced tomatoes, canned reduced-sodium black beans, canned reduced-sodium Great Northern beans, frozen corn, coarse salt, lettuce, cornbread mix, plums.

SOUTHWESTERN CHILI

Servings: Makes 6 1/2 cups

Prep time: 10 minutes

Cook time: About 30 minutes

  • 1 tablespoon canola oil
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 1 medium onion, chopped
  • 1 medium red or green bell pepper, chopped
  • 4 teaspoons chili powder
  • 2 teaspoons cumin
  • 1 teaspoon garlic powder
  • 1/2 cup dry red wine or lower-sodium beef broth
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (15-ounce) can reduced-sodium Great Northern beans, with liquid
  • 1 cup frozen corn
  • Coarse salt to taste

In a large saucepan, heat oil on medium-high. Cook chicken, onion and bell pepper 7 to 8 minutes or until liquid evaporates. Add chili powder, cumin and garlic powder. Cook, stirring constantly, 30 seconds or until aromatic. Stir in wine or broth, tomatoes and juice, black beans, Great Northern beans, corn and salt to taste. Bring mixture to boil. Reduce heat and simmer 20 minutes.

Per cup: 278 calories, 23 grams protein, 5 grams fat (16 percent calories from fat), 0.6 gram saturated fat, 34 grams carbohydrate, 45 milligrams cholesterol, 143 milligrams sodium, 9 grams fiber.

Friday: Meatless

For a no-meat meal, COUSCOUS WITH PEPPERS AND OLIVES hit the spot at our house. Serve with a SPINACH SALAD with sliced hard-cooked eggs and FLATBREAD. Enjoy RED AND GREEN GRAPES for dessert.

Shopping List

butternut squash, red bell pepper, onion, garlic, olive oil, coarse salt, pepper, cumin, curry powder, couscous, golden raisins, kalamata olives, fresh spinach, eggs, flatbread, red and green grapes.

COUSCOUS WITH PEPPERS AND OLIVES

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 25 minutes, plus couscous

  • 2 pounds butternut squash (peeled, halved, seeded and cut into 1-inch pieces) (see NOTE)
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 medium onion, cut into 12 wedges
  • 6 cloves garlic
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper
  • 2 1/2 cups water
  • 2 teaspoons cumin
  • 1 teaspoon curry powder
  • 10 ounces couscous (about 1 1/2 cups)
  • 1/2 cup golden raisins
  • 1/2 cup halved kalamata olives

Heat oven to 425 degrees. Put squash, bell pepper, onion, garlic, 1 tablespoon oil, 1/4 teaspoon salt and the pepper in a roasting pan; toss to coat. Spread in a single layer. Roast, turning once, 25 minutes or until vegetables are lightly browned and tender.

Meanwhile, in a large saucepan, bring water, remaining 1 teaspoon oil, cumin, curry powder and remaining salt to boil. Stir in couscous and raisins. Remove from heat, cover and let stand 5 minutes. Fluff couscous with fork; stir in roasted vegetables and olives and serve.

NOTE: Many supermarkets offer butternut squash already peeled and cut.

Per serving: 369 calories, 9 grams protein, 7 grams fat (16 percent calories from fat), 0.9 gram saturated fat, 71 grams carbohydrate, no cholesterol, 371 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Invite friends for SHRIMP SCAMPI SKILLET. In a large nonstick skillet, heat 2 tablespoons extra-virgin olive oil on medium-high. Add 2 1/2 pounds large shrimp with tails (peeled and deveined). Cook 2 minutes or until shrimp are pink on one side. Turn; add 6 cloves minced garlic; cook, stirring, 2 to 3 minutes more or until shrimp are opaque throughout. Season with coarse salt and pepper to taste; stir, adding 2 thinly sliced greens onions, 2 tablespoons minced parsley, 1/4 cup fresh lemon juice and 1/4 cup dry white wine. Stir together and serve immediately. (Adapted from "Mr. and Mrs. Sunday's Suppers," Lorraine Wallace; Houghton Mifflin Harcourt, 2015.)

Serve the shrimp over ORZO along with CITRUS MARINATED TOMATO SALAD. In a medium bowl, combine 1/4 cup reduced-fat Italian dressing with 1/2 teaspoon lemon zest (yellow part only). Add 1 pound ripe diced tomatoes (about 2 1/2 cups); toss gently and let stand 15 minutes. Add SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

extra-virgin olive oil, large shrimp, garlic, coarse salt, pepper, green onions, parsley, lemon, dry white wine, orzo, reduced-fat Italian dressing, tomatoes, sourdough bread, fruit tarts.

health

7 Day Menu Planner for April 19, 2015

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

Sunday: Family

Gather the family for delicious MAPLE MUSTARD-GLAZED PORK LOIN. Heat oven to 350 degrees. Combine 3 tablespoons Dijon mustard, 2 tablespoons reduced-sodium soy sauce, 2 tablespoons cider vinegar, 2/3 cup maple-flavored syrup, and coarse salt and pepper to taste; mix well. Spread evenly over 1 (3-pound) boneless pork loin roast. Place in a shallow roasting pan. Surround pork with 1 pound carrots (halved and quartered lengthwise) and 6 medium red potatoes (halved). Bake 45 minutes or until internal temperature of pork reaches 145 degrees and vegetables are tender. Remove pan from oven; tent with foil and let stand 5 minutes.

Slice pork and serve with vegetables. Add a red- and white-sliced ENDIVE SALAD with light vinaigrette and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE and top with fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough pork for Monday; save enough cake for Monday and Thursday. Save enough ice cream for Saturday.

Shopping List

Dijon mustard, reduced-sodium soy sauce, cider vinegar, maple-flavored syrup, coarse salt, pepper, boneless pork loin roast, fresh carrots, red potatoes, red endive, white endive, light vinaigrette, dinner rolls, chocolate layer cake, fat-free vanilla ice cream.

Monday: Heat and Eat

Use the leftovers for BARBECUE PORK SANDWICHES. Chop or shred the leftover pork and mix it with chili sauce and a little ketchup. Heat and spoon on toasted whole-grain hamburger buns. Serve with vegetarian BAKED BEANS and deli COLESLAW. Slice the leftover CAKE for dessert.

Shopping List

chili sauce, ketchup, whole-grain hamburger buns, vegetarian baked beans, deli coleslaw.

Tuesday: Kids

This PIZZA POTPIE will please the kids (and adults, too). Serve the easy entree with deli CARROT SALAD and BREAD STICKS. For dessert, FRESH PINEAPPLE topped with COCONUT is good.

Plan

Save enough carrot salad for Wednesday.

Shopping List

wagon wheel pasta, reduced-fat Italian sausage, jarred no-salt-added marinara sauce, dried minced onion, dried oregano, dried basil, pepper, mozzarella, deli carrot salad, bread sticks, fresh pineapple, coconut.

PIZZA POTPIE

Servings: Makes 6 servings

Prep time: 10 minutes

Cook time: less than 25 minutes, plus pasta

  • 8 ounces wagon wheel pasta
  • 8 ounces reduced-fat Italian sausage
  • 1 (24- to 28-ounce) jar no-salt-added marinara sauce
  • 1 teaspoon dried minced onion
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon pepper
  • 8 ounces thinly sliced mozzarella

Heat oven to 400 degrees. Cook pasta according to directions; drain.

Meanwhile, break apart sausage and cook in a large nonstick skillet on medium for 5 to 7 minutes or until cooked through; drain. In a 2 1/2-quart baking dish, combine cooked sausage, marinara sauce, onion, oregano, basil and pepper; mix well. Add cooked pasta; blend well. Cover top completely with cheese slices. Bake 15 minutes or until cheese is melted and mixture is hot. Serve immediately.

Per serving: 322 calories, 21 grams protein, 9 grams fat (25 percent calories from fat), 4.2 grams saturated fat, 37 grams carbohydrate, 43 milligrams cholesterol, 546 milligrams sodium, 2 grams fiber.

Wednesday: Express

Make CHICKEN QUESADILLAS for a fast meal. Heat oven to 350 degrees. Place 4 fat-free flour tortillas on a baking sheet in 1 layer and bake 5 minutes. Spread 2 tortillas with 1 (4-ounce) can chopped green chilies and top with 1 (8- to 10-ounce) package cooked, carved chicken breast, 1 cup shredded Mexican-blend cheese and then another tortilla. Bake 10 minutes or until cheese melts. Cut into wedges and serve with leftover CARROT SALAD. For dessert, PEARS are sure to please.

Shopping List

fat-free flour tortillas, canned chopped green chilies, packaged cooked, carved chicken breast, shredded Mexican-blend cheese, pears.

Thursday: Budget

CAJUN CHICKEN WITH CHILI CREAM SAUCE is easy on the budget. Serve it with RICE, a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Dessert is leftover CAKE.

Shopping List

boneless, skinless chicken breasts, no-salt-added or less-sodium Cajun seasoning, olive oil, less-sodium, less-fat cream of chicken soup, canned chopped green chilies, lime, reduced-fat sour cream, rice, salad greens, whole-grain rolls.

CAJUN CHICKEN WITH CHILI CREAM SAUCE

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 4 (4- to 6-ounce) boneless, skinless chicken breast halves
  • 2 teaspoons no-salt-added or less-sodium Cajun seasoning
  • 1 tablespoon olive oil
  • 1 (10 3/4-ounce) can less-sodium, less-fat cream of chicken soup
  • 1/2 cup water
  • 1 (4-ounce) can chopped green chilies
  • 1 teaspoon fresh lime juice
  • 1/4 cup reduced-fat sour cream

Season chicken with Cajun seasoning. Heat oil in a large nonstick skillet on medium. Add chicken and cook 6 to 8 minutes or until browned, turning once. In a small bowl, combine soup, water, chilies and lime juice; mix well. Add to skillet and bring to boil; reduce heat and cook 5 minutes or until chicken is no longer pink. Stir in sour cream and heat through, but do not boil.

Per serving: 237 calories, 26 grams protein, 10 grams fat (38 percent calories from fat), 2.9 grams saturated fat, 9 grams carbohydrate, 83 milligrams cholesterol, 498 milligrams sodium, 1 gram fiber.

Friday: Meatless

Stuff it tonight! Stuff dinner, that is, with CHICKPEA PITA POCKETS. In a large bowl, combine 1 (15-ounce) can rinsed reduced-sodium chickpeas, 1 cup shredded fresh spinach, 2/3 cup halved seedless grapes, 1/2 cup finely chopped red bell pepper, 1/2 cup finely chopped celery and 1/4 cup finely chopped onion. In a small bowl, mix together 1/4 cup low-fat mayonnaise and 2 tablespoons poppy seed dressing. Add to chickpea mixture; mix to combine. Spoon into 4 whole-grain pita bread rounds (halved). Serve with BAKED CHIPS. For dessert, top FRESH STRAWBERRIES with light whipped cream.

Shopping List

canned reduced-sodium chickpeas, fresh spinach, seedless grapes, red bell pepper, celery, onion, low-fat mayonnaise, poppy seed dressing, whole-grain pita bread rounds, baked chips, fresh strawberries, light whipped cream.

Saturday: Easy Entertaining

Our guests liked TILAPIA WITH SAVORY HERB BUTTER and so will you.

Serve with SAVORY VEGETABLES. Toss medium tomatoes (cut into wedges), 1 medium red onion (thinly sliced) and 2 medium zucchini (halved lengthwise and sliced 1/2-inch thick) in 2 tablespoons olive oil and some Italian seasoning.

Make a SLICED AVOCADO AND MANGO SALAD and drizzle with a dressing of 2 tablespoons olive oil, 2 tablespoons fresh lime juice and 2 tablespoons chopped fresh cilantro. Add CRUSTY ROLLS. Dessert is leftover ICE CREAM WITH CINNAMON-CHOCOLATE SAUCE. Stir 1/2 teaspoon cinnamon into 1 cup reduced-fat fudge sauce and heat until warm; spoon over ice cream.

Shopping List

butter, garlic powder, Italian seasoning, ground mustard, tilapia fillets, coarse salt, pepper, lemon, tomatoes, red onion, zucchini, olive oil, avocado, mango, lime, cilantro, crusty rolls, cinnamon, reduced-fat fudge sauce.

TILAPIA WITH SAVORY HERB BUTTER

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: 10 minutes

  • 1/2 stick softened butter
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon ground mustard
  • 4 (4- to 6-ounce) tilapia fillets
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • Lemon wedges for garnish

Heat oven to 400 degrees. In a medium bowl, mix together butter, garlic powder, Italian seasoning and mustard until well-blended. Place fish on a rimmed, foil-lined baking pan. Sprinkle tilapia with salt and pepper; spread with herb butter mixture. Bake 10 minutes or until tilapia is opaque throughout. Garnish each plate with lemon wedges.

Per serving: 214 calories, 23 grams protein, 14 grams fat (57 percent calories from fat), 8 grams saturated fat, 1 gram carbohydrate, 87 milligrams cholesterol, 301 milligrams sodium, no fiber.

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.

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