health

7 Day Menu Planner for May 10, 2015

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

Sunday: Family

Let your slow cooker do the work and prepare BARBECUE EYE OF ROUND for the family today. In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.

TEXAS TWO-STEP BLACK-EYED PEA SALAD slides right onto the plate. Mix together 3 cups cooked brown rice, 1 (15-ounce) can rinsed reduced-sodium black-eyed peas, 1 (11-ounce) can rinsed no-salt-added corn, 1 peeled, pitted and diced avocado, 1 cup salsa, 1/2 cup chopped fresh cilantro, 1/4 cup sliced red onion, 2 tablespoons fresh lime juice, and coarse salt and pepper to taste.

Add a MIXED GREENS SALAD and CRUSTY BREAD. RASPBERRY-CHOCOLATE CREAM is a luscious dessert. Divide half of 1 (8-ounce) container frozen (thawed) whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.

Tip

Let your slow cooker do the work and prepare BARBECUE EYE OF ROUND for the family today. In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.

TEXAS TWO-STEP BLACK-EYED PEA SALAD slides right onto the plate. Mix together 3 cups cooked brown rice, 1 (15-ounce) can rinsed reduced-sodium black-eyed peas, 1 (11-ounce) can rinsed no-salt-added corn, 1 peeled, pitted and diced avocado, 1 cup salsa, 1/2 cup chopped fresh cilantro, 1/4 cup sliced red onion, 2 tablespoons fresh lime juice, and coarse salt and pepper to taste.

Add a MIXED GREENS SALAD and CRUSTY BREAD. RASPBERRY-CHOCOLATE CREAM is a luscious dessert. Divide half of 1 (8-ounce) container frozen (thawed) whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.

Plan

Save enough barbecue beef, black-eyed pea salad and raspberries for Monday.

Shopping List

eye of round, barbecue sauce, sweet onions, brown rice, canned reduced-sodium black-eyed peas, canned no-salt-added corn, avocado, salsa, fresh cilantro, red onion, limes, coarse salt, pepper, salad greens, crusty bread, frozen whipped topping, chocolate syrup, fresh raspberries.

Monday: Heat and Eat

Dinner is almost ready because you're having (leftover) BARBECUE BEEF on toasted whole-grain hamburger buns and leftover BLACK-EYED PEA SALAD. For dessert, leftover RASPBERRIES topped with light whipped cream are waiting for you.

Shopping List

whole-grain hamburger buns, light whipped cream.

Tuesday: Budget

Make dinner low cost and easy tonight with ITALIAN CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium until hot; cook 1 pound chicken tenders 2 minutes per side or until browned. Mix together 1 (10 3/4-ounce) can less-sodium, less-fat cream of mushroom soup, 1/3 cup water, 1 tablespoon chopped fresh parsley, 1 teaspoon dried basil and 2 chopped plum tomatoes; add to skillet. Cover and simmer 3 minutes or until heated through. Serve over SPAGHETTI.

Add GREEN BEANS and WHOLE-GRAIN ROLLS. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

canola oil, chicken tenders, canned less-sodium, less-fat cream of mushroom soup, fresh parsley, dried basil, plum tomatoes, spaghetti, green beans, whole-grain rolls, fat-free strawberry ice cream.

Wednesday: Express

Get your grass skirt ready for HULA HAM SANDWICHES. Drain 1 (20-ounce) can sliced pineapple. Slice 5 kaiser rolls in half and spread 1 teaspoon Dijon mustard on bottom half. Layer on each bottom: 1 lettuce leaf, 2 slices reduced-fat Swiss cheese, 2 ounces deli sliced smoked ham and 1 drained pineapple slice; cover with top of roll.

Serve with OVEN FRIES (frozen) and a LETTUCE WEDGE SALAD. PEANUT BUTTER COOKIES are your dessert.

Shopping List

canned sliced pineapple, kaiser rolls, Dijon mustard, lettuce, reduced-fat Swiss cheese, deli sliced smoked ham, frozen oven fries, peanut butter cookies.

Thursday: Kids

It's time to teach the kids how to cook RAVIOLI CASSEROLE.

Crumble 1/2 pound lean ground beef and 1/2 cup finely chopped carrots into a 2-quart baking dish. Cover and microwave on high (100 percent power) 4 to 6 minutes or until beef is no longer pink and carrots are tender; drain. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave 5 to 7 minutes or until hot, stirring after 3 minutes. Sprinkle with 1 cup 50 percent reduced-fat cheddar cheese. Cover and let stand until cheese is melted.

Serve with CELERY STICKS and ITALIAN BREAD. Spoon marshmallow topping over leftover ICE CREAM for dessert.

Shopping List

lean ground beef, carrots, canned beef ravioli, 50 percent reduced-fat cheddar cheese, celery, Italian bread, marshmallow topping.

Friday: Meatless

Skip the meat and enjoy CHUNKY VEGETABLE CHILI. Serve with MIXED GREENS and CORNBREAD (from a mix). PEACHES make dessert easy.

Shopping List

carrots, potatoes, onion, yellow bell pepper, chili powder, cumin, canned no-salt-added diced tomatoes, unsalted vegetable broth, canned reduced-sodium garbanzo beans, canned reduced-sodium black beans, canned no-salt-added tomato sauce, zucchini, salad greens, cornbread mix, peaches.

CHUNKY VEGETABLE CHILI

Servings: Makes about 14 cups

Prep time: 15 minutes

Cook time: About 35 minutes

  • 5 medium carrots, chopped
  • 2 medium potatoes, diced
  • 1 medium onion, chopped
  • 1 small yellow bell pepper, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 (28-ounce) can no-salt-added diced tomatoes, undrained
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 (15-ounce) can reduced-sodium garbanzo beans, rinsed
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 medium zucchini, cubed

Microwave the carrots, potatoes, onion and bell pepper 8 minutes on high (100 percent power); drain. Add microwaved vegetables to a Dutch oven, along with the chili powder, cumin, tomatoes, vegetable broth, garbanzo beans, black beans and tomato sauce. Cover; bring to boil on medium-high. Reduce heat to low and simmer 25 minutes. Add zucchini; cover and simmer 5 minutes or until zucchini is tender.

Per cup: 105 calories, 5 grams protein, no fat (0 percent calories from fat), no saturated fat, 23 grams carbohydrate, no cholesterol, 124 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Our guests enjoyed LEMON DIJON AND HERB-GRILLED SALMON served with RICE and SUGAR SNAP PEAS. Add a BOSTON LETTUCE SALAD and BAGUETTES. For dessert, the plates were clean after the WAFER-THIN APPLE PECAN TART and fat-free VANILLA ICE CREAM were served.

Shopping List

olive oil, honey, Dijon mustard, plain yogurt, Italian parsley, garlic, lemons, cumin, salmon fillets, coarse salt, black pepper, rice, sugar snap peas, Boston lettuce, baguettes, refrigerated piecrust, sugar, cinnamon, Golden Delicious apples, pecans, pure vanilla extract, fat-free vanilla ice cream.

LEMON DIJON AND HERB-GRILLED SALMON

Servings: Makes 4 servings

Prep time: 15 minutes; marinating time: 30 to 45 minutes

Cook time: About 10 minutes

  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 2 tablespoons Dijon mustard
  • 2 tablespoons plain yogurt
  • 1/4 cup chopped Italian parsley
  • 2 cloves garlic, minced
  • Juice and zest from 1 lemon
  • 1/2 teaspoon cumin
  • 4 (6-ounce) salmon fillets
  • 1 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • Lemon wedges for garnish

In a medium bowl, mix together the oil, honey, mustard, yogurt, parsley, garlic, juice, zest and cumin until thoroughly combined. Rub mixture all over the salmon and place in a resealable plastic bag. Marinate in the refrigerator 30 to 45 minutes, turning once. Heat grill to medium-high (about 400 degrees). Be sure the grill is well-coated with oil to prevent sticking. Remove salmon; season with salt and pepper on both sides; discard marinade. Grill about 5 minutes per side until just opaque throughout. Transfer to serving plates with lemon wedges on the side.

Per serving: 251 calories, 36 grams protein, 10 grams fat (35 percent calories from fat), 1.6 grams saturated fat, 3 grams carbohydrate, 80 milligrams cholesterol, 651 milligrams sodium, no fiber.

WAFER-THIN APPLE PECAN TART

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: About 25 to 30 minutes

  • 1 refrigerated piecrust (from 15-ounce package)
  • 1/4 cup sugar
  • 1/2 teaspoon cinnamon
  • 2 large Golden Delicious apples, cored, peeled and thinly sliced
  • 2 tablespoons chopped pecans
  • 2 1/2 tablespoons honey
  • 1/2 teaspoon pure vanilla extract

Heat oven to 425 degrees. Unroll piecrust on a lightly floured surface, and then roll into a 12-inch circle. Place on pizza pan. Combine sugar and cinnamon. Sprinkle 1 tablespoon sugar mixture over dough. Arrange apples in concentric circles, starting at the outside edge. Sprinkle apples with remaining sugar mixture. Sprinkle with pecans. Bake 25 to 30 minutes or until crust is golden-brown and apples are tender. Combine honey and vanilla; mix well. Cover and microwave on high (100 percent power) for 20 seconds. Brush honey mixture over warm tart.

Per serving: 192 calories, 1 gram protein, 8 grams fat (36 percent calories from fat), 3.1 grams saturated fat, 31 grams carbohydrate, 3 milligrams cholesterol, 138 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for May 03, 2015

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

Sunday: Family

Surprise your mother with RED PEPPER AND CHEDDAR EGG CUPS. Add CANADIAN BACON SLICES and BISCUITS to your brunch.

She'll love your SUGARED STRAWBERRIES for dessert. Rinse and dry 2 pints of strawberries (do not hull). Place strawberries in serving bowl. Place 2/3 cup vanilla yogurt and 2/3 cup loosely packed light brown sugar in separate bowls. Dip strawberries into yogurt and then into sugar for her dessert.

Shopping List

red bell peppers, olive oil, onion, garlic, 50 percent reduced-fat sharp cheddar cheese, Italian parsley, eggs, coarse salt, pepper, Canadian bacon, biscuits, fresh strawberries, vanilla yogurt, light brown sugar.

RED PEPPER AND CHEDDAR EGG CUPS

Servings: Makes 4 servings

Prep time: 20 minutes

Cook time: about 30 minutes

  • 2 large red bell peppers
  • 1 teaspoon olive oil
  • 1/3 cup finely chopped onion
  • 2 small garlic cloves, minced
  • 1 cup shredded 50 percent reduced-fat sharp cheddar cheese, divided
  • 2 tablespoons chopped Italian parsley
  • 4 eggs
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper

Heat oven to 400 degrees. Cut peppers in half lengthwise. Remove seeds and membranes. Place peppers cut-side down in an 8-inch square baking dish. Cover; microwave on high 4 minutes; drain well. Turn peppers cut-side up in same dish; set aside. Heat olive oil in a small skillet on medium. Add onion; cook 4 to 5 minutes, stirring occasionally, until softened. Add garlic; cook 30 seconds or until fragrant. Scrape into a small bowl; cool several minutes, then stir in 3/4 cup cheese and parsley.

Divide onion and cheese mixture among peppers, pressing mixture up sides of peppers to create a hollow for egg in center of each. Break 1 egg into a small bowl and then pour into each pepper. Sprinkle with salt and pepper. Bake 20 minutes or until desired doneness. Sprinkle with remaining cheese; serve immediately. (Adapted from "The Cabot Creamery Cookbook"; Oxmoor House, 2015.)

Per serving: 186 calories, 15 grams protein, 11 grams fat (50 percent calories from fat), 4.8 grams saturated fat, 8 grams carbohydrate, 201 milligrams cholesterol, 486 milligrams sodium, 2 grams fiber.

Monday: Meatless

Make an easy meal of STUFFED BAKED POTATOES with BROCCOLI AU GRATIN (frozen) as the stuffing. Add SALAD GREENS and WHOLE-GRAIN ENGLISH MUFFINS. For dessert, make PISTACHIO PUDDING with 1 percent milk.

Plan

Bake extra potatoes and cook eggs and green beans for Tuesday.

Shopping List

potatoes to bake, frozen broccoli au gratin, salad greens, whole-grain English muffins, pistachio pudding mix, 1 percent milk.

Tuesday: Express

Tonight's TOMATO "SANDWICH" NICOISE is colorful as well as easy. Cut 4 slices from center of 2 large ripe tomatoes. On each of 4 plates, layer a tomato slice, a lettuce leaf, a red onion slice and 1/2 cup deli tuna salad; top with remaining tomato slices. Arrange 1/2 cup chilled cooked fresh green beans and 2 hard-cooked egg wedges on each plate. Drizzle olive oil over all.

Serve with BAKED POTATO WEDGES (cut leftover baked potatoes into wedges, coat with cooking spray and bake at 425 degrees until hot) and BAGUETTES. Fat-free VANILLA ICE CREAM is dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

tomatoes, lettuce, red onion, deli tuna salad, fresh green beans, eggs, olive oil, cooking spray, baguettes, fat-free vanilla ice cream.

Wednesday: Budget

Serving PICADILLO over RICE is an easy way to save some food dollars. Fresh STEAMED CARROTS add color to the plate, and WHOLE-GRAIN BREAD adds fiber. For dessert, PEARS will work just fine.

Plan

Save enough picadillo for Thursday.

Shopping List

olive oil, onion, garlic, chili powder, coarse salt, cinnamon, lean ground beef, ground turkey breast, frozen corn, sliced green olives with pimiento, raisins, tomato paste, rice, fresh carrots, whole-grain bread, pears.

PICADILLO

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, crushed
  • 1 tablespoon chili powder
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cinnamon
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 cup frozen corn
  • 1/2 cup sliced green olives with pimiento
  • 1/4 cup raisins
  • 2 tablespoons tomato paste
  • 1/3 cup water

In a large nonstick skillet, heat olive oil on medium. Add onion and garlic and cook 5 minutes. Stir in chili powder, salt and cinnamon. Cook and stir 30 seconds. Add beef and turkey; cook 5 minutes or until no longer pink; drain well. Add corn, olives, raisins, tomato paste and water; bring to boil. Boil 1 minute to thicken slightly, and serve.

Per serving: 139 calories, 15 grams protein, 5 grams fat (28 percent calories from fat), 0.9 gram saturated fat, 12 grams carbohydrate, 27 milligrams cholesterol, 389 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

Make PICADILLO TACOS with the leftovers. Just heat the picadillo and spoon into warmed taco shells. Add deli COLESLAW on the side. Leftover ICE CREAM with BLUEBERRIES makes a good dessert.

Shopping List

taco shells, deli coleslaw, blueberries.

Friday: Kids

Make the kids happy with SLOPPY BEEF AND BEAN BURGERS. Heat a large nonstick skillet on medium and cook 1 pound lean ground beef and 1/2 cup finely chopped carrots 7 minutes or until beef is no longer pink; drain well. Stir in 2 tablespoons sloppy Joe seasoning mix and 1 (19 3/4-ounce) can pork and beans. Cook 2 minutes or until heated through. Serve on whole-grain hamburger buns.

On the side, add steamed FRESH SPINACH and BAKED CHIPS. For dessert, have some fun baking slice-and-bake COOKIES (refrigerated).

Shopping List

lean ground beef, carrots, sloppy Joe seasoning mix, canned pork and beans, whole-grain hamburger buns, fresh spinach, baked chips, refrigerated slice-and-bake cookie dough.

Saturday: Easy Entertaining

Entertain friends by serving them colorful CHICKEN CACCIATORE REVISITED. Serve the chicken-vegetable combo over RICE. Alongside, serve FRESH BROCCOLI SPEARS and an ITALIAN SALAD. LEMON MERINGUE PIE is a festive dessert.

Shopping List

olive oil, boneless, skinless chicken breasts, fresh white mushrooms, green bell pepper, onion, garlic, tomatoes, coarse salt, dried oregano, black pepper, balsamic vinegar, rice, fresh broccoli spears, Italian salad mix, lemon meringue pie.

CHICKEN CACCIATORE REVISITED

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes

  • 2 teaspoons olive oil
  • 1 1/4 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
  • 8 ounces fresh white mushrooms, halved or sliced
  • 1 large green bell pepper, cut into 1-inch pieces
  • 1 medium onion, chopped
  • 3 medium cloves garlic, thinly sliced
  • 2 pounds tomatoes, cut into 1-inch chunks
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • Balsamic vinegar

In a large nonstick skillet, heat olive oil on medium-high. Add chicken; cook and stir 5 minutes or until browned. Add mushrooms, bell pepper, onion and garlic; cook and stir 6 minutes or until mushrooms release liquid. Stir in tomatoes, salt, oregano and black pepper. Cook on low, stirring occasionally, 2 minutes or until tomatoes are heated through. Add a splash of balsamic vinegar and serve.

Per serving: 173 calories, 23 grams protein, 4 grams fat (23 percent calories from fat), 0.8 gram saturated fat, 11 grams carbohydrate, 61 milligrams cholesterol, 441 milligrams sodium, 3 grams fiber.

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.

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