health

7 Day Menu Planner for June 07, 2015

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | June 7th, 2015

Sunday: Family

Using your slow cooker to prepare HERB CHICKEN WITH POTATOES gives you time to relax with the family. Add GREEN PEAS (frozen), a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS to your meal.

Make this easy DOUBLE-BERRY CRISP for dessert. Heat oven to 350 degrees. Stir 1 (2-layer size) package yellow cake mix and 1/2 cup melted butter in a large bowl until crumbly; set aside. Spoon 1 (21-ounce) can cherry pie filling (light or regular) and 1 (21-ounce) can blueberry pie filling (light or regular) randomly into a 9-by-13-inch baking dish coated with cooking spray. (Do not mix the two flavors.) Sprinkle 1 tablespoon fresh lemon juice over fillings; then sprinkle cake mix evenly over pie fillings. Bake 35 to 45 minutes or until golden-brown. Serve with fat-free VANILLA ICE CREAM.

Plan

Save enough Double-Berry Crisp for Monday; save enough ice cream for Saturday.

Shopping List

red potatoes, whole chicken, garlic, cooking spray, fresh rosemary, coarse salt, pepper, unsalted chicken broth, lemon, frozen green peas, salad greens, whole-grain rolls, yellow cake mix, butter, canned light or regular cherry and blueberry pie fillings, cooking spray, fat-free vanilla ice cream.

HERB CHICKEN WITH POTATOES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 6 to 7 hours on low

  • 6 medium red potatoes, quartered
  • 1 (3- to 4-pound) whole chicken
  • 10 cloves garlic, divided
  • 2 tablespoons chopped fresh rosemary
  • Coarse salt and pepper to taste
  • 1/4 cup unsalted chicken broth
  • Juice of 1 lemon

Place potatoes in a 4-quart or larger slow cooker. Rub chicken with 2 cloves garlic and place garlic in chicken cavity. Place chicken on top of potatoes. Coat chicken with cooking spray; sprinkle with rosemary, salt and pepper. Add remaining garlic cloves and broth. Squeeze juice from lemon over chicken. Cover and cook on low for 6 to 7 hours or until temperature registers 165 degrees. Remove chicken from slow cooker; remove skin, slice chicken and serve with potatoes.

Per serving: 308 calories, 40 grams protein, 9 grams fat (27 percent calories from fat), 2.4 grams saturated fat, 16 grams carbohydrate, 149 milligrams cholesterol, 30 milligrams sodium, 2 grams fiber.


Monday: Meatless

Enjoy delicious, no-meat SOUTHWESTERN PIE. Serve the flavor-packed pie with deli COLESLAW. Warm the leftover DOUBLE-BERRY CRISP for dessert.

Shopping List

cooking spray, frozen corn, green onions, canned reduced-sodium pinto beans, 50 percent reduced-fat cheddar cheese, reduced-fat baking mix (such as Bisquick), whole milk, chunky salsa, eggs, deli coleslaw.

SOUTHWESTERN PIE

Servings: Makes 4 servings

Prep time: less than 15 minutes

Cook time: 35 to 40 minutes; cooling time: 5 minutes

  • 1 1/2 cups frozen corn (thawed)
  • 8 green onions, sliced
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1/3 cup shredded 50 percent reduced-fat cheddar cheese
  • 1/2 cup reduced-fat baking mix (such as Bisquick)
  • 1/2 cup whole milk
  • 1/2 cup chunky salsa
  • 2 eggs
  • Salsa for garnish

Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. Layer corn, onions and beans in pie plate. Sprinkle with cheese. In a small bowl, stir together baking mix, milk, 1/2 cup salsa and the eggs until blended. Pour into pie plate. Bake 35 to 40 minutes or until knife inserted in center comes out clean. Cool 5 minutes. Slice into wedges and garnish with extra salsa.

Per serving: 278 calories, 15 grams protein, 6 grams fat (20 percent calories from fat), 2.7 grams saturated fat, 44 grams carbohydrate, 102 milligrams cholesterol, 593 milligrams sodium, 9 grams fiber.


Tuesday: Kids

The kids will come running for CHILI-BEAN BURRITOS. For each burrito, spoon canned chili beans with sauce down center of fat-free flour tortilla; sprinkle with shredded 50 percent reduced-fat cheddar cheese; roll. Place seam-side down in baking dish. Spoon additional chili beans with sauce over tortillas; sprinkle with more cheese. Cover and microwave on high (100 percent power) 3 minutes (for 4 burritos) or until cheese is melted and burritos are hot. Serve with mild salsa and reduced-fat sour cream. Add a deli CARROT SALAD.

Make a yummy FRUIT SMOOTHIE for dessert. In a blender, combine 2 cups frozen raspberries or strawberries, 1 ripe banana (cut in chunks) and 1 cup vanilla yogurt. Blend until smooth.

Shopping List

canned chili beans with sauce, fat-free flour tortillas, 50 percent reduced-fat cheddar cheese, mild salsa, reduced-fat sour cream, deli carrot salad, frozen raspberries or strawberries, banana, vanilla yogurt.


Wednesday: Express

For a quick meal, make SPAGHETTI AND MEATBALLS. Stir together 1 (26-ounce) jar tomato-basil pasta sauce, 1 teaspoon dried basil and 24 frozen (thawed) cooked meatballs; simmer 10 minutes or until hot. Serve over spaghetti and sprinkle with freshly grated parmesan.

Add a packaged ITALIAN SALAD and CRUSTY ROLLS.

BANANA CREAM PIE IN A BOWL is an easy dessert. Prepare 1 (3.4-ounce, 4-serving size) package instant banana pudding according to directions, using 1 percent milk. Layer 1/2 cup (1 cup total) reduced-fat vanilla wafer cookie crumbs, half of the pudding and 1 1/2 (3 total) sliced ripe medium bananas in a 2-quart serving bowl. Repeat layers. Cover and refrigerate 30 minutes to 4 hours. Top with light whipped cream.

Plan

Save enough Banana Cream Pie in a Bowl for Thursday.

Shopping List

jarred tomato-basil pasta sauce, dried basil, frozen cooked meatballs, spaghetti, parmesan, packaged Italian salad, crusty rolls, instant banana pudding mix, 1 percent milk, reduced-fat vanilla wafers, bananas, light whipped cream.


Thursday: Budget

Good flavor and low cost make this GARDEN LASAGNA an excellent choice for dinner. Serve with SALAD GREENS and ITALIAN BREAD. Dessert is leftover BANANA CREAM PIE IN A BOWL.

Plan

Save enough lasagna for Friday.

Shopping List

cooking spray, canned reduced-sodium black beans, jarred reduced-sodium red pasta sauce, carrots, zucchini, egg, fat-free or reduced-fat ricotta cheese, parmesan, regular lasagna noodles, shredded part-skim mozzarella, salad greens, Italian bread.

GARDEN LASAGNA

Servings: Makes 8 servings

Prep time: 20 minutes

Cook time: 45 minutes; standing time: 15 minutes

  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (24- to 26-ounce) jar reduced-sodium red pasta sauce
  • 2 medium carrots, grated
  • 1 medium zucchini, grated
  • 1 cup water
  • 1 egg, lightly beaten
  • 16 ounces fat-free or reduced-fat ricotta cheese
  • 8 regular lasagna noodles, uncooked
  • 1/4 cup freshly grated parmesan
  • 3/4 cup shredded part-skim mozzarella

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, mix together beans, pasta sauce, carrots, zucchini and water. Set aside. In another bowl, combine the egg, ricotta and parmesan. Cover bottom of baking dish with 1 cup pasta sauce mix; top with 4 noodles. Spread the ricotta mixture over all; top with 1 cup sauce and remaining noodles. Pour remaining sauce over all; sprinkle with mozzarella. Cover tightly with foil and bake 45 minutes. Uncover and let stand 15 minutes before serving.

Per serving: 278 calories, 20 grams protein, 4 grams fat (14 percent calories from fat), 1.8 grams saturated fat, 40 grams carbohydrate, 37 milligrams cholesterol, 364 milligrams sodium, 6 grams fiber.


Friday: Heat and Eat

Take it easy tonight and heat the leftover GARDEN LASAGNA for dinner. Add a crisp LETTUCE WEDGE and GARLIC BREAD. RED AND GREEN GRAPES are a simple dessert.

Shopping List

lettuce, garlic bread, red and green grapes.


Saturday: Easy Entertaining

Use your grilling skills and prepare GRILLED TUNA for your guests. Serve with BROWN RICE tossed with some golden raisins and orange zest.

Add ZUCCHINI WITH FETA AND MINT. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 1/4 pounds zucchini (cut lengthwise into very thin slices like ribbons), 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; cook, stirring often, 5 minutes or until just tender. Remove from heat; stir in 1 tablespoon chopped fresh mint and 1/2 teaspoon lemon zest. Transfer to serving platter; sprinkle with 1/4 cup reduced-fat crumbled feta. (Adapted from "Weight Watchers New Complete Cookbook," Houghton Mifflin Harcourt, 2014.)

Add a BABY ROMAINE SALAD and BAGUETTES. Buy FRUIT TARTS for dessert and serve them with leftover ICE CREAM.

Tip

If you have a mandolin slicer, use it to slice the zucchini.

Shopping List

tuna to grill, brown rice, golden raisins, orange, olive oil, zucchini, coarse salt, pepper, fresh mint, lemon, reduced-fat crumbled feta, baby romaine, baguettes, fruit tarts.

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

Honey will slide out of the measuring cup more easily if you first coat it with cooking spray.

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.

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