health

7 Day Menu Planner for May 31, 2015

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 31st, 2015

Sunday: Family

Get out the slow cooker and relax with the family while CARAMELIZED ONION POT ROAST heats up. Serve the savory entree with MASHED POTATOES and GREEN BEANS. Add a SPINACH SALAD and CRUSTY BREAD.

For dessert, CHOCOLATE AND VANILLA SWIRL PUDDING has a flavor for everyone. Mix 1/4 cup sugar and 2 tablespoons cornstarch in a large bowl. Stir in 2 cups 1 percent milk and 1/4 cup frozen egg substitute (thawed). Microwave, uncovered, on high (100 percent power) for 5 minutes, stirring every 2 minutes, until mixture thickens and boils. Stir in 1 teaspoon butter and 1 teaspoon pure vanilla extract. Stir 1/4 cup semisweet chocolate chips into 1 cup of the pudding until melted. Alternately layer vanilla and chocolate puddings in parfait glasses or swirl in dessert dishes.

Plan

Save enough pot roast for Monday.

Shopping List

canola oil, boneless chuck (pot) roast, coarse salt, pepper, onions, lower-sodium beef broth, regular or nonalcoholic beer, light brown sugar, Dijon mustard, cider vinegar, potatoes to mash, green beans, fresh spinach, crusty bread, sugar, cornstarch, 1 percent milk, frozen egg substitute, butter, pure vanilla extract, semisweet chocolate chips.

CARAMELIZED ONION POT ROAST

Servings: Makes 10 servings

Prep time: 15 minutes

Cook time: About 6 to 8 hours on low

  • 1 tablespoon canola oil
  • 1 (3- to 3 1/2-pound) boneless chuck (pot) roast, well trimmed
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 4 medium onions, sliced
  • 1 1/2 cups lower-sodium beef broth
  • 3/4 cup regular or nonalcoholic beer
  • 2 tablespoons packed light brown sugar
  • 3 tablespoons Dijon mustard
  • 2 tablespoons cider vinegar

Heat oil in a large nonstick skillet on medium-high heat. Cook roast 10 minutes or until browned. Sprinkle with salt and pepper. Place onions in a 4-quart or larger slow cooker. Place roast on onions. Mix broth, beer, sugar, Dijon mustard and cider vinegar; pour over roast and onions. Cover and cook on low 6 to 8 hours or until roast is tender. Remove roast and onions from cooker, using slotted spoon. Cut roast into slices. Skim fat from juices in cooker. Serve roast with juice.

Per serving: 261 calories, 29 grams protein, 11 grams fat (39 percent calories from fat), 3.9 grams saturated fat, 9 grams carbohydrate, 78 milligrams cholesterol, 307 milligrams sodium, 1 gram fiber.


Monday: Heat and Eat

For a great MAMMA MIA SAUCE OVER SPAGHETTI, add 1 to 2 cups chopped leftover beef and onions to a 16-ounce jar of tomato-based pasta sauce; heat and serve over spaghetti, along with MIXED GREENS and GARLIC BREAD. PEARS make a light dessert.

Shopping List

tomato-based pasta sauce, spaghetti, salad greens, garlic bread, pears.


Tuesday: Kids

TURKEY RANCH PIE is kid-friendly. Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. Place 1 1/2 cups chopped cooked turkey (or a 10-ounce can drained chicken breast) and 1 1/2 cups frozen mixed vegetables in pie plate. Sprinkle with 1/2 cup shredded 50 percent reduced-fat cheddar cheese. In a small bowl, blend 1/2 cup reduced-fat baking mix (such as Bisquick), 1 (1-ounce) envelope ranch dressing mix, 1 cup 1 percent milk and 2 lightly beaten eggs. Spoon over turkey mixture. Bake 33 to 38 minutes or until a knife inserted in center comes out clean.

Cool 5 minutes and serve with CELERY BOATS WITH CREAM CHEESE AND RAISINS and BREAD STICKS. Slurp FUDGSICLES for dessert.

Shopping List

cooking spray, cooked turkey or canned chicken breast, frozen mixed vegetables, 50 percent reduced-fat cheddar cheese, reduced-fat baking mix (such as Bisquick), envelope ranch dressing mix, 1 percent milk, eggs, celery, cream cheese, raisins, bread sticks, Fudgsicles.


Wednesday: Budget

Serve this budget-pleasing CONTEMPORARY TUNA NOODLE CASSEROLE tonight. Add a SLICED AVOCADO SALAD and SOURDOUGH BREAD. For dessert, FRESH PINEAPPLE is refreshing.

Shopping List

fusilli pasta, jarred or refrigerated reduced-fat Alfredo sauce, unsalted chicken broth or white wine, Italian seasoning, lemon, canned albacore tuna in water, frozen sugar snap peas, jarred whole mushrooms, cooking spray, unseasoned panko crumbs, butter, avocado, lettuce (for salad), sourdough bread, fresh pineapple.

CONTEMPORARY TUNA NOODLE CASSEROLE

Servings: Makes 5 servings

Prep time: 20 minutes

Cook time: 25 to 30 minutes, plus pasta

  • 2 cups fusilli pasta (6 ounces)
  • 16 ounces reduced-fat Alfredo sauce (jar or refrigerated)
  • 1/3 cup unsalted chicken broth or white wine
  • 1 teaspoon Italian seasoning
  • 1 teaspoon lemon zest
  • 2 (5-ounce) cans albacore tuna in water, drained
  • 1 (9-ounce) package frozen sugar snap peas, thawed and drained
  • 1 (4.5-ounce) jar whole mushrooms, drained
  • 1/4 cup unseasoned panko crumbs
  • 1 tablespoon butter, melted

Heat oven to 375 degrees. Cook pasta according to directions; drain. In a large bowl, combine Alfredo sauce, broth (or wine), Italian seasoning, lemon zest, tuna, peas, mushrooms and pasta. Spoon into a 7-by-11-inch baking dish coated with cooking spray. In a small bowl, stir together panko crumbs and butter; sprinkle over mixture. Bake 25 to 30 minutes or until casserole is bubbly and top is golden. (Adapted from "Betty Crocker: The Big Book of One-Pot Dinners," Grace Wells, senior editor; Houghton Mifflin Harcourt, 2015.)

Per serving: 382 calories, 26 grams protein, 13 grams fat (30 percent calories from fat), 6.8 grams saturated fat, 41 grams carbohydrate, 54 milligrams cholesterol, 756 milligrams sodium, 4 grams fiber.


Thursday: Express

You'll have dinner on the table in no time with a SEAPAK (or another brand) SEAFOOD ENTREE. (Do pay attention to the sodium content, as with any frozen entree.) Add FRESH BROCCOLI, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS to round out your meal. PEACHES are a light dessert.

Shopping List

SeaPak or another brand seafood entree, fresh broccoli, packaged salad greens, whole-grain rolls, peaches.


Friday: Meatless

Skip the meat for VEGETABLE "JAMBALAYA" tonight. Just before serving, sprinkle with red pepper sauce to jazz it up. Add a LETTUCE WEDGE and CORN MUFFINS (from a mix). For a simple dessert, PLUMS are a good choice.

Shopping List

canola oil, onion, green bell pepper, garlic, rice, unsalted vegetable broth, frozen corn, less-sodium Worcestershire sauce, cayenne pepper, canned reduced-sodium black-eyed peas, canned no-salt-added stewed tomatoes, red pepper sauce, lettuce, corn muffin mix, plums.

VEGETABLE "JAMBALAYA"

Servings: Makes 7 cups

Prep time: 15 minutes

Cook time: Less than 40 minutes

  • 1 tablespoon canola oil
  • 1 large onion, coarsely chopped
  • 1 medium green bell pepper, coarsely chopped
  • 2 cloves garlic, minced
  • 1 cup rice
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 cup frozen corn
  • 2 tablespoons less-sodium Worcestershire sauce
  • 1/8 teaspoon cayenne pepper
  • 1 (15-ounce) can reduced-sodium black-eyed peas, rinsed
  • 1 (14 1/2-ounce) can no-salt-added stewed tomatoes, undrained

Heat oil in a large nonstick skillet over medium-high. Cook onion, bell pepper and garlic 6 minutes or until vegetables are softened; stir occasionally. Stir in rice. Cook 5 minutes, stirring occasionally, until rice is light golden. Stir in broth. Bring to boil; reduce heat. Cover and simmer 15 minutes. Stir in corn, Worcestershire sauce, cayenne pepper, black-eyed peas and tomatoes. Cover and simmer 10 minutes or until vegetables and rice are tender.

Per cup: 223 calories, 7 grams protein, 2 grams fat (9 percent calories from fat), no saturated fat, 44 grams carbohydrate, no cholesterol, 78 milligrams sodium, 5 grams fiber.


Saturday: Easy Entertaining

Your guests will welcome HONEY MUSTARD PORK TENDERLOIN for dinner. Heat oven to 400 degrees. In a medium bowl, combine 2 tablespoons cider vinegar, 2 tablespoons light brown sugar, 1 tablespoon Dijon mustard and 1/4 cup honey; mix well. In baking dish, coat 1 (1- to 1 1/4-pound) pork tenderloin with sauce. Bake 20 to 30 minutes, basting occasionally, until meat thermometer registers 145 degrees. Remove pork from oven, tent with foil and let stand 5 minutes.

Slice and serve with packaged LONG-GRAIN AND WILD RICE, steamed FRESH ZUCCHINI and DINNER ROLLS.

For dessert, BAKED BANANAS WITH COCONUT OVER VANILLA ICE CREAM (fat-free) is delicious. Heat oven to 375 degrees. Coat a 10-inch pie plate with cooking spray. Cut 6 medium bananas crosswise in half and then lengthwise in half. Place in pie plate. Dot bananas with 1 tablespoon cut-up butter. Drizzle with 1/3 cup fresh orange juice and 1 tablespoon fresh lemon juice. Sprinkle with 1/4 cup packed light brown sugar and 2/3 cup shredded coconut. Bake uncovered 8 to 10 minutes or until coconut is golden. Spoon over ice cream for a double-yum dessert.

Tip

Your guests will welcome HONEY MUSTARD PORK TENDERLOIN for dinner. Heat oven to 400 degrees. In a medium bowl, combine 2 tablespoons cider vinegar, 2 tablespoons light brown sugar, 1 tablespoon Dijon mustard and 1/4 cup honey; mix well. In baking dish, coat 1 (1- to 1 1/4-pound) pork tenderloin with sauce. Bake 20 to 30 minutes, basting occasionally, until meat thermometer registers 145 degrees. Remove pork from oven, tent with foil and let stand 5 minutes.

Slice and serve with packaged LONG-GRAIN AND WILD RICE, steamed FRESH ZUCCHINI and DINNER ROLLS.

For dessert, BAKED BANANAS WITH COCONUT OVER VANILLA ICE CREAM (fat-free) is delicious. Heat oven to 375 degrees. Coat a 10-inch pie plate with cooking spray. Cut 6 medium bananas crosswise in half and then lengthwise in half. Place in pie plate. Dot bananas with 1 tablespoon cut-up butter. Drizzle with 1/3 cup fresh orange juice and 1 tablespoon fresh lemon juice. Sprinkle with 1/4 cup packed light brown sugar and 2/3 cup shredded coconut. Bake uncovered 8 to 10 minutes or until coconut is golden. Spoon over ice cream for a double-yum dessert.

Shopping List

cider vinegar, light brown sugar, Dijon mustard, honey, pork tenderloin, packaged long-grain and wild rice, fresh zucchini, dinner rolls, cooking spray, bananas, butter, oranges, lemons, shredded coconut, fat-free vanilla ice cream.

health

7 Day Menu Planner for May 24, 2015

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 24th, 2015

Sunday: Family

Fire up the grill today for your own GRILLED CHICKEN BREASTS.

Serve the easy entree with MEDITERRANEAN COUSCOUS WITH RAISINS AND FETA. Heat 3 cups unsalted chicken broth to boiling in a 3-quart pot. Stir in 2 cups couscous, 1/2 cup raisins, 1/4 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1 small chopped tomato and 1 (15-ounce) can rinsed reduced-sodium garbanzo beans; remove from heat. Cover and let stand 5 minutes; fluff with fork. Sprinkle each serving with reduced-fat crumbled feta cheese.

Add STEAMED FRESH CAULIFLOWER and FLATBREAD on the side. Make or buy BANANA CREAM PIE for dessert.

Plan

Grill enough chicken and save enough couscous and pie for Monday.

Shopping List

boneless, skinless chicken breast halves, unsalted chicken broth, couscous, raisins, black pepper, cayenne pepper, tomato, canned reduced-sodium garbanzo beans, reduced-fat crumbled feta cheese, fresh cauliflower, flatbread, banana cream pie.


Monday: Heat and Eat

Make a favorite, CHICKEN CLUB SANDWICHES, with leftover chicken. Toast 8 slices whole-grain bread and spread one side with low-fat mayonnaise. Layer 4 slices toast with lettuce, sliced leftover chicken, sliced tomato and cooked bacon slices. Top with remaining toast; secure with wooden picks and cut into triangles.

Serve with leftover COUSCOUS. Slice the leftover PIE for dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, tomato, bacon.


Tuesday: Budget

Make dinner low-cost with SOUTHWESTERN "STROGANOFF." Cook 1 pound lean ground beef in a large nonstick skillet on medium about 6 minutes or until no longer pink; drain well. Return beef to skillet; add 1 cup water, 2 cups chunky salsa, 2 cups wagon wheel (or spiral) pasta and 1/2 teaspoon coarse salt. Bring to boil; reduce heat to low. Cover and simmer 15 minutes or until pasta is tender. Stir in 1/2 cup reduced-fat sour cream.

Serve with a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. For dessert, FRESH PINEAPPLE SPEARS are good.

Shopping List

lean ground beef, chunky salsa, wagon wheel or spiral pasta, coarse salt, reduced-fat sour cream, salad greens, whole-grain rolls, fresh pineapple spears.


Wednesday: Kids

The kids will like this CHILI without any "yucky stuff." Cook 1 pound lean ground beef in a 3-quart pot about 6 minutes or until no longer pink. Drain well and return to pot. Stir in 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 (10 3/4-ounce) cans condensed tomato soup, 2 soup cans water, 2 tablespoons instant minced onion and 2 teaspoons chili powder. Heat to boiling and serve. Top with FISH-SHAPED CRACKERS.

Serve with deli CARROT SALAD and BREAD STICKS. The kids can help prepare FRUITY SUNDAES for dessert. Mix sliced bananas, halved seedless grapes and frozen strawberries (thawed) in syrup. Spoon into small bowls. Top with light whipped cream.

Plan

Save enough chili for Thursday.

Shopping List

lean ground beef, canned reduced-sodium pinto beans, canned condensed tomato soup, instant minced onion, chili powder, fish-shaped crackers, deli carrot salad, bread sticks, bananas, seedless grapes, frozen strawberries in syrup, light whipped cream.


Thursday: Express

CHILI-TOPPED HASH-BROWNED POTATOES will be on the table in no time. Prepare 1 (26-ounce) package frozen hash-browned potatoes according to directions.

Meanwhile, heat leftover chili until hot. Spoon chili over potatoes and sprinkle with shredded 50 percent reduced-fat jalapeno cheese.

On the side, add a packaged GREEN SALAD and CORN MUFFINS from the bakery. Fresh TROPICAL FRUIT is an easy dessert.

Shopping List

frozen hash-browned potatoes, 50 percent reduced-fat jalapeno cheese, packaged green salad, corn muffins, fresh tropical fruit.


Friday: Meatless

Make breakfast into dinner with BAKED EGGS WITH CHEESY POLENTA. Serve the egg dish with a SPINACH SALAD and CRUSTY BREAD. For dessert, ORANGE SHERBET is light.

Shopping List

cooking spray, unsalted vegetable broth, polenta or coarsely ground yellow cornmeal, 50 percent reduced-fat sharp cheddar cheese, reduced-fat sour cream, coarse salt, pepper, no-salt-added marinara sauce, eggs, Tuscan cheddar, tomato basil cheddar or sharp cheddar, fresh basil, fresh spinach, crusty bread, orange sherbet.

BAKED EGGS WITH CHEESY POLENTA

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: About 30 minutes; standing time: 5 minutes

  • 4 cups unsalted vegetable broth
  • 1 cup polenta or coarsely ground yellow cornmeal
  • 2 cups shredded 50 percent reduced-fat sharp cheddar cheese
  • 1/4 cup reduced-fat sour cream
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 cup no-salt-added marinara sauce
  • 12 eggs
  • 12 slices Tuscan cheddar, tomato basil cheddar or sharp cheddar, cut 1/8-inch thick
  • 1/4 cup chopped fresh basil

Heat oven to 400 degrees. Coat a large (2-quart) shallow baking dish with cooking spray. Place on a baking sheet. Bring broth to simmer in large saucepan and slowly whisk in polenta, making sure there are no lumps. Reduce heat to low, and cook, stirring constantly, 15 minutes or until mixture is very thick and smooth. Remove from heat; stir in the 2 cups shredded cheddar cheese and the sour cream until smooth. Season with salt and pepper.

Spoon polenta mixture into prepared dish. Top with marinara sauce, spreading evenly. Carefully break eggs on top of sauce. Top each egg with a slice of cheese. Bake 10 minutes or until eggs are cooked as desired. Remove from oven; let stand 5 minutes. Sprinkle with basil. (Adapted from "The Cabot Creamery Cookbook: Simple, Wholesome Dishes From America's Best Dairy Farms"; Oxmoor House, 2015.)

Per serving: 459 calories, 35 grams protein, 22 grams fat (41 percent calories from fat), 10.9 grams saturated fat, 34 grams carbohydrate, 412 milligrams cholesterol, 791 milligrams sodium, 3 grams fiber.


Saturday: Easy Entertaining

Splurge tonight and serve your lucky guests BEEF MEDALLIONS IN PORTOBELLO WINE SAUCE. Serve with your GARLIC MASHED POTATOES and FRESH BROCCOLI FLORETS. Add a MIXED GREENS SALAD and SOURDOUGH ROLLS. CHILLED LEMON DESSERT ends your fine meal.

Shopping List

unsalted chicken broth, Madeira or port wine, dried thyme, black pepper, garlic powder, portobello mushrooms, butter, beef tenderloin steaks, onion, flour, coarse salt, garlic mashed potatoes, fresh broccoli florets, salad greens, sourdough rolls, refrigerated piecrust, lemon pudding and pie filling mix (not instant), sugar, eggs, reduced-fat cream cheese, miniature marshmallows, frozen reduced-fat whipped topping.

BEEF MEDALLIONS IN PORTOBELLO WINE SAUCE

Servings: Makes 6 servings

Prep time: Less than 20 minutes

Cook time: Less than 30 minutes

  • 1 cup unsalted chicken broth
  • 1/2 cup Madeira or port wine (see Note)
  • 1 tablespoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 2 large portobello mushrooms, thinly sliced
  • 1 tablespoon butter
  • 6 beef tenderloin steaks, cut 1-inch thick (about 1 1/2 pounds)
  • 1/2 medium onion, sliced
  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt

In a medium bowl, mix together broth, wine, thyme, pepper and garlic powder until blended. Add mushrooms; toss to coat well. Cover and set aside.

In a large nonstick skillet, melt butter on medium-high heat. Add steaks and cook 4 to 5 minutes per side. Remove steaks from skillet; place on plate and cover loosely to keep warm. Add onion to skillet; cook, stirring occasionally, for 3 minutes or until softened. Add flour and salt; cook 1 minute, stirring constantly. Pour mushroom mixture into skillet. Simmer 10 to 12 minutes, stirring occasionally, or until sauce is thickened and mushrooms are tender. Add steaks to sauce; heat 1 minute. Serve immediately.

Note: For wine substitute, combine 2 tablespoons balsamic vinegar, 6 tablespoons unsalted chicken broth and 1/2 teaspoon sugar; mix well to dissolve sugar.

Per serving: 222 calories, 26 grams protein, 8 grams fat (34 percent calories from fat), 3.7 grams saturated fat, 7 grams carbohydrate, 66 milligrams cholesterol, 271 milligrams sodium, 1 gram fiber.

CHILLED LEMON DESSERT

Servings: Makes 16 servings

Prep time: 25 minutes

Cook time: 1 hour; chilling time: 3 to 24 hours

  • 1 refrigerated piecrust from (15-ounce) package
  • 1 (2.9-ounce) package lemon pudding and pie filling mix (not instant)
  • 1/2 cup sugar
  • 2 1/4 cups water, divided
  • 2 egg yolks
  • 1 (8-ounce) package reduced-fat cream cheese, cut into cubes
  • 2 cups miniature marshmallows
  • 2 cups frozen reduced-fat whipped topping (thawed)

Unfold piecrust according to directions; press out folds. Place crust into 9-inch spring-form pan, trimming to fit bottom (only). Bake according to package directions. Cool completely.

Make pudding mix according to package directions for pudding (using the sugar, 1/4 cup water, egg yolks and then 2 cups water); cool slightly. Stir in cream cheese until well-blended. Cool completely (about 1 hour). Fold in marshmallows and whipped topping. Spread pudding mixture over cooled crust. Cover and refrigerate 3 hours or until set (but not longer than 24 hours). Run metal spatula along side of dessert to loosen; remove side of pan. Slice and serve.

Per serving: 175 calories, 2 grams protein, 8 grams fat (39 percent calories from fat), 4.6 grams saturated fat, 25 grams carbohydrate, 35 milligrams cholesterol, 158 milligrams sodium, no fiber.

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.

Next up: More trusted advice from...

  • Daughter's Visits 'Home' Usually Lead Elsewhere
  • Finances Front and Center Amid Child Support Debate
  • The Perceptions of Others Complicate Health Issues
  • LEAD STORY -- Compelling Explanation
  • LEAD STORY -- Ewwwww!
  • LEAD STORY -- News You Can Use
  • Environmentally Smart Gardening
  • Gardening by Design
  • Small but Mighty Bulbs
UExpressLifeParentingHomePetsHealthAstrologyOdditiesA-Z
AboutContactSubmissionsTerms of ServicePrivacy Policy
©2023 Andrews McMeel Universal