health

7 Day Menu Planner for May 17, 2015

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 17th, 2015

Sunday: Family

Present delicious CINNAMON-PINEAPPLE PORK for today's family meal. Accompany it with RICE.

This JICAMA-ORANGE SALAD WITH LIME is just the right flavor to go alongside. Peel 1 medium jicama (about 1 pound), then halve and slice 1/4-inch thick; cut slices in half diagonally. In a large bowl, toss jicama with 2 small cucumbers (peeled, halved, seeded and sliced), 3 oranges (peeled, sliced, seeded and halved), 8 radishes (thinly sliced) and 1/3 cup fresh lime juice. Season to taste with coarse salt. Arrange on a serving platter and sprinkle with 1/2 to 1 teaspoon chili powder and 1/3 cup chopped cilantro leaves.

Add DINNER ROLLS. For dessert, spoon fresh STRAWBERRIES over fat-free VANILLA ICE CREAM.

Plan

Buy enough strawberries and save half the salad for Monday; save enough ice cream for Monday and Saturday.

Shopping List

pork tenderloin, coarse salt, butter, red bell pepper, canned pineapple chunks in natural juice, dry white wine, fresh ginger, fresh jalapeno pepper, cinnamon, cilantro, jicama, cucumbers, oranges, radishes, limes, chili powder, dinner rolls, strawberries, fat-free vanilla ice cream.

CINNAMON-PINEAPPLE PORK

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 9 to 11 minutes; standing time: 3 minutes

  • 1 pound pork tenderloin, cut into 8 crosswise pieces
  • 1/4 teaspoon coarse salt
  • 2 tablespoon butter, divided
  • 1 medium red bell pepper, julienned
  • 1 (8-ounce) can pineapple chunks in natural juice, undrained
  • 1/2 cup dry white wine
  • 1 tablespoon peeled and finely chopped fresh ginger
  • 1 tablespoon peeled and finely chopped fresh jalapeno pepper
  • 1/8 teaspoon cinnamon
  • 1 tablespoon chopped cilantro

Sprinkle each pork piece with salt; press each piece to 1-inch thickness with the heel of your hand. Heat 1 tablespoon of butter in a large nonstick skillet over medium. Add pork; cook 2 to 4 minutes per side or until pork is 145 degrees; let stand 3 minutes. Place on serving platter; keep warm.

To same skillet, add remaining butter and bell pepper; cook 3 minutes or until softened. Reduce heat to low. Stir in pineapple and juice, wine, ginger, jalapeno pepper and cinnamon; simmer until liquid is reduced to 1/4 cup. Spoon mixture over cooked pork; sprinkle with cilantro.

Per serving: 223 calories, 22 grams protein, 9 grams fat (36 percent calories from fat), 4.6 grams saturated fat, 11 grams carbohydrate, 75 milligrams cholesterol, 224 milligrams sodium, 1 gram fiber.


Monday: Easy Entertaining

Invite friends for a Memorial Day celebration and serve MESQUITE BEEF SKEWERS. In a large resealable plastic bag, combine 2/3 cup mesquite marinade with lime juice (such as Lawry's or another brand) and 1 pound trimmed top sirloin steak cut into chunks; seal and turn to coat. Marinate in refrigerator 30 minutes; remove steak and discard marinade.

Meanwhile, core, seed and cut 1 green bell pepper into 1-inch pieces and cut 1 red onion into chunks. Alternately thread steak, bell pepper, onion and 16 whole fresh mushrooms on 8 (12-inch) skewers. Grill or broil 8 to 10 minutes, turning once and basting often with an additional 1/3 cup marinade.

Serve with deli POTATO SALAD and leftover JICAMA SALAD. Add SOURDOUGH ROLLS. For dessert, get in the spirit of the day with THREE-BERRY PIE with leftover ICE CREAM.

Tip

Invite friends for a Memorial Day celebration and serve MESQUITE BEEF SKEWERS. In a large resealable plastic bag, combine 2/3 cup mesquite marinade with lime juice (such as Lawry's or another brand) and 1 pound trimmed top sirloin steak cut into chunks; seal and turn to coat. Marinate in refrigerator 30 minutes; remove steak and discard marinade.

Meanwhile, core, seed and cut 1 green bell pepper into 1-inch pieces and cut 1 red onion into chunks. Alternately thread steak, bell pepper, onion and 16 whole fresh mushrooms on 8 (12-inch) skewers. Grill or broil 8 to 10 minutes, turning once and basting often with an additional 1/3 cup marinade.

Serve with deli POTATO SALAD and leftover JICAMA SALAD. Add SOURDOUGH ROLLS. For dessert, get in the spirit of the day with THREE-BERRY PIE with leftover ICE CREAM.

Plan

Save beef from 2 skewers and enough pie for Tuesday.

Shopping List

mesquite marinade with lime juice (such as Lawry's or another brand), top sirloin steak, green bell pepper, red onion, whole fresh mushrooms, deli potato salad, sourdough rolls, refrigerated piecrusts, sugar, cornstarch, quick-cooking tapioca, salt (not coarse salt), fresh or frozen blackberries, raspberries and blueberries, any milk.

THREE-BERRY PIE

Servings: Makes 10 servings

Prep time: 25 minutes; standing time: 15 minutes

Cook time: 55 to 60 minutes; cooling time: 2 hours

  • 1 (2-crust) package refrigerated piecrusts, softened
  • 1 1/4 cups plus 2 teaspoons sugar, divided
  • 5 tablespoons cornstarch
  • 2 tablespoons quick-cooking tapioca
  • 1/4 teaspoon salt (not coarse salt)
  • 3 cups fresh or frozen blackberries, thawed and drained
  • 2 cups fresh or frozen raspberries, thawed and drained
  • 2 cups fresh or frozen blueberries, thawed and drained
  • 1 tablespoon any milk

Place large cookie sheet on oven rack below middle rack to catch possible spills. Heat oven to 450 degrees. Make crusts as directed for 2-crust pie, using 9-inch pie plate. In a large bowl, stir together 1 1/4 cups sugar, cornstarch, tapioca and salt; add all berries; toss gently. Let stand 15 minutes. Spoon into crust-lined plate. Cut second crust into 1/2-inch wide strips. Arrange in lattice design over filling. Trim; seal edges. Brush lattice with milk; sprinkle with remaining sugar. Place pie in middle rack (above rack with cookie sheet); bake 15 minutes. Reduce heat to 375 degrees. Cover crust edge with strips of foil to prevent over-browning; bake 40 to 45 more minutes or until crust is golden and filling is bubbly. Cool 2 hours before serving. (Adapted from "Pillsbury: The Big Book of Easy Baking With Refrigerated Dough," Grace Wells, senior editor; Houghton Mifflin Harcourt, 2014.)

Per serving: 346 calories, 3 grams protein, 12 grams fat (29 percent calories from fat), 4.8 grams saturated fat, 62 grams carbohydrate, 5 milligrams cholesterol, 281 milligrams sodium, 5 grams fiber.


Tuesday: Heat and Eat

Make a STEAK SALAD tonight using leftover beef. Chop the meat into bite-size pieces and toss with a packaged green salad, 1 cup fresh sliced mushrooms, 1/2 cup halved grape tomatoes and a reduced-fat vinaigrette. Serve with CRUSTY BREAD and leftover PIE.

Shopping List

packaged green salad, fresh sliced mushrooms, grape tomatoes, reduced-fat vinaigrette, crusty bread.


Wednesday: Meatless

PEPPERS AND PASTA are on the menu tonight. Cook 12 ounces rotini pasta according to directions; drain and reserve 1/4 cup pasta water.

Meanwhile, in a Dutch oven, heat 2 tablespoons olive oil on medium. Add 2 red bell peppers (cut into thin strips), 2 yellow bell peppers (cut into thin strips), 2 orange bell peppers (cut into thin strips), 1 medium chopped onion, 1 cup shredded carrots, 1/2 teaspoon coarse salt and 1/2 teaspoon black pepper; cook vegetables, stirring several times, 20 minutes or until softened. Stir in 1 (5-ounce) package baby spinach leaves, 4 ounces reduced-fat crumbled feta cheese and 1/4 cup reserved hot pasta water; toss 1 or 2 minutes or until spinach is wilted. Add rotini to sauce and toss to coat. Serve immediately.

Accompany the tricolored pepper combo with DRESSY CUCUMBERS. In a large bowl, combine 3 cucumbers (peeled, seeded and sliced) and 1/3 cup onion (finely chopped); toss with 2 tablespoons reduced-fat vinaigrette. Add GARLIC BREAD. Serve CANTALOUPE WEDGES for dessert.

Shopping List

rotini pasta, olive oil, red, yellow and orange bell peppers, onions, shredded carrots, coarse salt, black pepper, packaged baby spinach leaves, reduced-fat crumbled feta cheese, cucumbers, reduced-fat vinaigrette, garlic bread, cantaloupe.


Thursday: Kids

The kids always come running for CHICKEN FINGERS. Heat oven to 400 degrees. Coat a cookie sheet with cooking spray. Cut 1 1/2 pounds boneless, skinless chicken breasts into chunks. In a large bowl, beat 2 egg whites, 1/4 cup skim milk and 1/4 teaspoon pepper together; soak the chicken in the egg mixture 5 minutes. Open the corners of 2 (6-ounce) bags baked potato chips and crush chips with a rolling pin (or whatever you have) as fine as possible. Pour chips into a shallow baking dish and turn the chicken (discard milk) in the chips until well-coated. Place on cookie sheet and bake 10 minutes; turn and bake 5 more minutes or until cooked through. Serve with ranch dressing or any other dipping sauce.

Add MASHED POTATOES and frozen GREEN PEAS for a pretty plate. Add WHOLE-GRAIN ROLLS. For a drippy dessert, let the kids slurp on their favorite Popsicles.

Shopping List

cooking spray, boneless, skinless chicken breasts, eggs, skim milk, pepper, baked potato chips, ranch dressing or another dipping sauce, mashed potatoes, frozen green peas, whole-grain rolls, Popsicles.


Friday: Budget

Stretch a buck and make SAUSAGE GUMBO for dinner. Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add 2 chopped green bell peppers and 1 medium chopped onion and cook 5 minutes or until lightly browned. Stir in 1 1/2 cups water, 1 cup long-grain rice, 1 teaspoon dried thyme and 1 teaspoon coarse salt. Bring to boil, reduce heat to low and simmer 10 minutes. Stir in 1 (10-ounce) package frozen chopped kale (thawed), 1 (10-ounce) package frozen cut okra (thawed), 1 (14 1/2-ounce) can chopped undrained stewed tomatoes and 7 or 8 ounces reduced-fat kielbasa (sliced and halved). Return to simmer, cover, and cook 10 more minutes or until rice is tender. Ladle into bowls and serve.

Add a MIXED GREENS SALAD and CRUSTY ROLLS. Serve PEARS for dessert.

Shopping List

canola oil, green bell peppers, onion, long-grain rice, dried thyme, coarse salt, frozen chopped kale, frozen cut okra, canned stewed tomatoes, reduced-fat kielbasa, salad greens, crusty rolls, pears.


Saturday: Easy Entertaining

Invite guests for SHRIMP AND VEGETABLE SOUP WITH TARRAGON. Spoon over NOODLES. Add a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS.

Serve an oxymoron for dessert: SNOWBALLS IN SUMMER. Scoop leftover vanilla ice cream into balls; roll in toasted sweetened flaked coconut. Store airtight in freezer. To serve, drizzle dessert plates with caramel syrup, add a snowball, and top each one with crushed chocolate chips.

Shopping List

butter, sliced fresh mushrooms, zucchini, green onions, parsley, unsalted chicken broth, dry white wine, coarse salt, dried tarragon, pepper, small shrimp, noodles, Boston lettuce, whole-grain rolls, sweetened flaked coconut, caramel syrup, chocolate chips.

SHRIMP AND VEGETABLE SOUP WITH TARRAGON

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: 13 to 18 minutes

  • 2 tablespoons butter
  • 1 cup sliced fresh mushrooms
  • 1 cup julienned zucchini
  • 2 tablespoons green onions
  • 1 tablespoon chopped fresh parsley
  • 3 cups unsalted chicken broth
  • 1/3 cup dry white wine
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon dried tarragon
  • 1/8 teaspoon pepper
  • 8 ounces small shrimp, shelled and deveined

In a 1 1/2-quart casserole dish, combine butter, mushrooms, zucchini, green onions and parsley. Microwave on high (100 percent power) 3 to 5 minutes or until zucchini is softened; stir once. Add broth, wine, salt, tarragon and pepper. Microwave 7 to 9 minutes on high or until mixture boils. Stir in shrimp. Reduce power to medium (50 percent power) and microwave 3 to 4 minutes or until shrimp are opaque; stir once.

Per serving: 128 calories, 9 grams protein, 7 grams fat (50 percent calories from fat), 3.7 grams saturated fat, 4 grams carbohydrate, 87 milligrams cholesterol, 396 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for May 10, 2015

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 10th, 2015

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 | May 3rd, 2015

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.

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