health

7 Day Menu Planner for July 12, 2015

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

Sunday: Family

Family time will be extra-special when you serve MARINATED FLANK STEAK today. In a shallow dish, combine 1/2 cup light soy sauce, 2 tablespoons sesame seeds, 3 tablespoons honey, 3 tablespoons canola oil, 2 sliced green onions, 1 clove minced garlic and 1 teaspoon grated fresh ginger; mix well. Add 2 (1-pound) trimmed flank steaks. Cover and refrigerate 8 hours; turn occasionally.

Heat grill on medium. Remove steaks; discard marinade. Grill, covered with lid, 7 minutes per side or until meat thermometer reads 145 degrees. Let stand 5 minutes; slice thinly across grain.

Serve with RED POTATO, HARICOT VERT AND CHERRY TOMATO SALAD. Add BAGUETTES. For dessert, make or buy a BLACKBERRY PIE topped with fat-free VANILLA ICE CREAM.

Plan

Save enough steak, potato salad and pie for Monday.

Shopping List

light soy sauce, sesame seeds, honey, canola oil, green onions, garlic, fresh ginger, flank steaks, small red potatoes, haricots verts (thin French green beans), cherry tomatoes, red onion, olive oil, low-fat mayonnaise, tarragon vinegar, white wine, Dijon mustard, coarse salt, black pepper, baguettes, blackberry pie, fat-free vanilla ice cream.

RED POTATO, HARICOT VERT AND CHERRY TOMATO SALAD

Servings: Makes 8 servings

Prep time: 20 minutes

Cook time: 10 to 15 minutes

  • 2 pounds small red potatoes, cut into 1-inch pieces
  • 2/3 pound haricots verts (thin French green beans), trimmed
  • 2 cups halved cherry tomatoes
  • 3/4 cup finely chopped red onion
  • 5 tablespoons olive oil
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon tarragon vinegar
  • 1 tablespoon white wine
  • 2 teaspoon Dijon mustard
  • 1 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper

Cover potatoes in a large saucepan with 1-inch-deep cold water. Bring to boil and cover partially; lower heat to simmer. Cook about 10 minutes or until tender when pierced with fork. Drain in colander; cool to lukewarm temperature. Bring a pan of cold water to boil. Add beans; cook 1 minute or until crisp-tender. Remove from heat; drain and rinse under cold water. In a large bowl, combine potatoes, beans, tomatoes and red onion.

In a separate small bowl, whisk together oil, mayonnaise, vinegar, white wine, mustard, salt and pepper. Pour over potato mixture; toss gently to coat. Serve at room temperature. (Adapted from "At Home With Magnolia," by Allysa Torey; Houghton Mifflin Harcourt, 2015.)

Per serving: 194 calories, 4 grams protein, 9 grams fat (41 percent calories from fat), 1.3 grams saturated fat, 26 grams carbohydrate, no cholesterol, 329 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Stay cool tonight with STEAK AND POTATO SALAD. Toss leftover potato salad with 6 cups salad greens and a light balsamic vinaigrette. Top with thinly sliced leftover steak and crumbled blue cheese. Add WHOLE-GRAIN ROLLS. For dessert, warm the leftover PIE.

Shopping List

salad greens, light balsamic vinaigrette, crumbled blue cheese, whole-grain rolls.

Tuesday: Budget

For a low-cost dinner, try FETTUCCINE WITH CLAM SAUCE AND BROCCOLI. Steam chopped fresh broccoli in some unsalted chicken broth until tender. Stir in canned clam sauce and a handful of chopped parsley. Heat through and serve over hot, cooked fettuccine. Add SLICED TOMATOES and GARLIC BREAD. For dessert, nothing beats fresh PEACHES.

Shopping List

fresh broccoli, unsalted chicken broth, canned clam sauce, fresh parsley, fettuccine, tomatoes, garlic bread, peaches.

Wednesday: Express

HAM AND CHEESE STACKS make a quick meal. Layer Swiss cheese and ham slices on dark rye bread spread with grainy mustard. Top with drained deli coleslaw. Add STEAK FRIES (frozen) on the side along with DILL PICKLES. Make CHOCOLATE MOUSSE (from a mix) for dessert.

Shopping List

Swiss cheese, ham slices, dark rye bread, grainy mustard, deli coleslaw, frozen steak fries, dill pickles, chocolate mousse mix.

Thursday: Kids

MANGO BRIE QUESADILLAS are a sure winner with the kids. To make 1 quesadilla: On half of a fat-free whole-grain tortilla, place 2 tablespoons shredded part-skim mozzarella cheese, 4 slices mango and 1 ounce sliced brie cheese; fold in half. Place in a heated nonstick skillet and cook 1 to 2 minutes on each side or until browned. Serve with SALSA.

Add fresh CORN-ON-THE-COB and fresh BABY CARROTS. For dessert, RED AND GREEN GRAPES will hit the spot.

Tip

MANGO BRIE QUESADILLAS are a sure winner with the kids. To make 1 quesadilla: On half of a fat-free whole-grain tortilla, place 2 tablespoons shredded part-skim mozzarella cheese, 4 slices mango and 1 ounce sliced brie cheese; fold in half. Place in a heated nonstick skillet and cook 1 to 2 minutes on each side or until browned. Serve with SALSA.

Add fresh CORN-ON-THE-COB and fresh BABY CARROTS. For dessert, RED AND GREEN GRAPES will hit the spot.

Shopping List

fat-free whole-grain tortillas, shredded part-skim mozzarella cheese, Champagne or other mangoes, brie cheese, salsa, corn-on-the-cob, baby carrots, red and green grapes.

Friday: Meatless

Keep it simple with SOUTHWESTERN POTATO FRITTATA. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Dessert is simple with KIWIFRUIT and PEANUT BUTTER COOKIES.

Shopping List

potatoes, canned no-salt-added whole-kernel corn, canned diced green chilies, canned or jarred sliced pimientos, green onions, fresh parsley or cilantro, eggs or frozen egg substitute, black pepper, parmesan cheese, fresh spinach, whole-grain rolls, kiwifruit, peanut butter cookies.

SOUTHWESTERN POTATO FRITTATA

Servings: Makes 4 servings

Prep time: Less than 15 minutes

Cook time: Less than 25 minutes

  • 12 ounces (2 medium) potatoes, cut into 1/4-inch slices
  • 1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed
  • 1 (4-ounce) can diced green chilies
  • 1 (2-ounce) can or jar sliced pimientos, drained
  • 3 green onions, sliced
  • 2 tablespoons chopped fresh parsley or cilantro
  • 8 whole eggs or 2 cups frozen egg substitute (thawed)
  • 2 teaspoons water
  • Black pepper
  • 1/3 cup freshly grated parmesan cheese

Place potatoes in shallow baking dish; cover and microwave on high (100 percent power) for 5 minutes. Heat a large nonstick skillet on medium; add potatoes and cook 5 minutes, turning occasionally, until golden.

Meanwhile, in medium bowl, combine corn, chilies, pimientos, onions, parsley or cilantro, eggs and water; mix well. Add pepper to taste. Pour mixture over potatoes. Cover; cook 10 minutes on medium or until eggs are almost set. Remove cover. Sprinkle with parmesan. Heat broiler. Wrap skillet handle with heavy-duty foil (or use layers). Place skillet 4 to 5 inches from heat. Broil 1 to 3 minutes to finish cooking eggs and melt cheese. Watch carefully! Cut into wedges and serve immediately.

Per serving: 302 calories, 19 grams protein, 12 grams fat (36 percent calories from fat), 4.3 grams saturated fat, 30 grams carbohydrate, 378 milligrams cholesterol, 362 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

We invited guests for an old favorite, SWEET AND SOUR CHICKEN, and served it over RICE. For some color, add tiny GREEN PEAS (frozen) along with SOURDOUGH BREAD. What could be easier for dessert than DUSTY STRAWBERRIES? Wash, remove hulls and halve (large) fresh strawberries. Sprinkle with powdered sugar just before serving.

Shopping List

canola oil, boneless, skinless chicken breast, cornstarch, canned pineapple chunks in juice, light brown sugar, light soy sauce, white vinegar, no-salt-added tomato sauce, green bell pepper, crushed red pepper, rice, frozen tiny green peas, sourdough bread, fresh strawberries, powdered sugar.

SWEET AND SOUR CHICKEN

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: Less than 20 minutes

  • 2 teaspoons canola oil
  • 1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
  • 1 tablespoon cornstarch
  • 1 (8-ounce) can pineapple chunks in juice, divided
  • 1/4 cup light brown sugar
  • 1 tablespoon light soy sauce
  • 1/4 cup white vinegar
  • 1/2 cup no-salt-added tomato sauce
  • 1 green bell pepper, cut into 1/4-inch strips
  • Crushed red pepper, if desired

In a large nonstick skillet, heat oil on medium-high. Add chicken and cook 5 minutes or until brown on both sides. Remove chicken from skillet; cover to keep warm. Mix cornstarch with juice from canned pineapple (about 1/4 cup). Add to skillet, along with brown sugar, soy sauce and vinegar. Heat on low and simmer 3 minutes or until sauce thickens. Add pineapple chunks and chicken. Bring to boil; simmer 5 minutes. Add tomato sauce and bell pepper; cook 3 minutes or until heated through. Garnish with crushed red pepper if desired.

Per serving: 263 calories, 25 grams protein, 5 grams fat (19 percent calories from fat), 0.8 gram saturated fat, 27 grams carbohydrate, 73 milligrams cholesterol, 242 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for July 05, 2015

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

Sunday: Family

Spice up family day with CHIPOTLE CHICKEN AND CORN SKILLET. Serve with a MIXED GREEN SALAD tossed with fresh blueberries and CRUSTY BREAD.

For dessert, TAPIOCA WITH STRAWBERRIES is summery and light. Combine 2 cups quartered fresh strawberries, 2 tablespoons sugar and 1 to 2 teaspoons chopped fresh mint; toss gently. Spoon over tapioca.

Plan

Save enough tapioca for Monday and enough strawberries for Tuesday.

Shopping List

canola oil, boneless, skinless chicken breasts, fresh ears of corn, zucchini, onion, plum tomatoes, canned or jarred chipotle peppers in adobo sauce, coarse salt, mixed greens, fresh blueberries, crusty bread, fresh strawberries, sugar, fresh mint, tapioca.

CHIPOTLE CHICKEN AND CORN SKILLET

Servings: Makes 4 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • 1 tablespoon canola oil
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 4 ears fresh corn, cut into 2-inch pieces
  • 2 medium zucchini, sliced crosswise 1/4-inch thick
  • 1/2 medium onion, thinly sliced
  • 3 plum tomatoes, cut lengthwise in thin wedges
  • 1 chipotle pepper (chopped) from a can or jar of chipotle peppers in adobo sauce, plus 1 tablespoon adobo sauce (see NOTE)
  • 1/2 teaspoon coarse salt

In a large nonstick skillet, heat oil on medium-high. Add chicken; cook and stir about 5 minutes or until browned. Add corn, zucchini and onion. Cover and cook 6 to 8 minutes, stirring occasionally, until vegetables are softened. Stir in tomatoes, chipotle pepper and sauce, and salt. Cook 2 to 3 minutes, covered, or until corn and chicken are cooked through. Serve in shallow soup bowls.

NOTE: While the flavor will not be the same, 1 tablespoon chili powder stirred into 2 tablespoons ketchup can replace the chipotle peppers in adobo sauce.

Per serving: 287 calories, 29 grams protein, 9 grams fat (26 percent calories from fat), 1.3 grams saturated fat, 26 grams carbohydrate, 73 milligrams cholesterol, 492 milligrams sodium, 4 grams fiber.

Monday: Budget

Keep expenses down with economical LINGUINE WITH TUNA. Toss 1 (6-ounce) can of drained and flaked albacore tuna with hot cooked linguine, fresh lemon juice, chopped fresh parsley and freshly ground black pepper. Serve with SALAD GREENS and BAGUETTES. Leftover TAPIOCA is an easy dessert.

Shopping List

canned albacore tuna, linguine, lemon, fresh parsley, black pepper, salad greens, baguettes.

Tuesday: Express

Summer salads are always welcome, just like this LEMON PEPPER SPINACH SALAD WITH CHICKEN.

For the dressing: Whisk 1/4 cup olive oil, 1 tablespoon lemon juice and 1/2 teaspoon lemon pepper seasoning in small bowl.

Heat another tablespoon olive oil in large nonstick skillet on medium-high. Sprinkle bite-size chicken breast pieces (1 pound total) with 1 teaspoon lemon pepper seasoning. Cook chicken, stirring, 5 minutes or until cooked through; cool slightly. Toss 1 (5-ounce) package baby spinach leaves with dressing in large bowl. Top with chicken, 1 cup leftover sliced strawberries, 1/4 cup toasted sliced almonds and 1/4 cup crumbled bacon. Serve with WHOLE-GRAIN ROLLS. Munch on OATMEAL-RAISIN COOKIES for dessert.

Plan

Save enough cookies for Wednesday.

Shopping List

olive oil, lemon, lemon pepper seasoning, chicken breast, packaged fresh baby spinach, sliced almonds, bacon, whole-grain rolls, oatmeal-raisin cookies.

Wednesday: Kids

Stop the kids from racing through the kitchen with a pit stop of CHICKEN MEXI-MELT. In a medium bowl, combine 2 1/2 cups chopped cooked chicken, 1/2 cup finely chopped carrots, 1 (1.25-ounce) envelope reduced-sodium taco seasoning; mix well.

For each serving, place 1 whole-grain tortilla (of 12 total) on a microwave-safe plate. Spread with 1 tablespoon mild picante sauce. Top with about 1/4 cup chicken mixture and 2 tablespoons shredded reduced-fat Monterey Jack cheese; repeat layers two more times. Microwave 1 serving at a time on high (100 percent power) 2 1/2 to 3 minutes or until cheese is melted. Cut into wedges and serve immediately.

Alongside, add CELERY STICKS. For dessert, leftover COOKIES and APPLE SLICES are crunchy.

Shopping List

cooked chicken, fresh carrots, reduced-sodium taco seasoning, whole-grain tortillas, mild picante sauce, reduced-fat Monterey Jack cheese, celery sticks, apple slices.

Thursday: Meatless

Up your calcium and fiber with ITALIAN VEGETABLE PASTA BAKE. Serve with a LETTUCE WEDGE with HARD-COOKED EGG SLICES and GARLIC BREAD. BROWNIES are always a popular dessert.

Plan

Save enough pasta bake for Friday.

Shopping List

cooking spray, mostaccioli or any small tube pasta, jar no-salt-added or regular marinara sauce, dried basil, part-skim mozzarella cheese, packaged sliced fresh mushrooms, yellow squash, zucchini squash, green bell pepper, lettuce, eggs, garlic bread, brownies.

ITALIAN VEGETABLE PASTA BAKE

Servings: Makes 8 servings

Prep time: 20 minutes

Cook time: 20 to 25 minutes, plus pasta

  • 3 cups mostaccioli pasta (or any small tube pasta)
  • 1 (25- to 28-ounce) jar no-salt-added or regular marinara sauce
  • 1 teaspoon dried basil
  • 4 ounces shredded part-skim mozzarella cheese, divided
  • 1 (8-ounce) package sliced mushrooms
  • 1 medium yellow squash, halved lengthwise and thinly sliced
  • 1 medium zucchini squash, halved lengthwise and thinly sliced
  • 1 small green bell pepper, thinly sliced

Heat oven to 375 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Cook pasta according to directions; drain. In a large bowl, combine cooked pasta, pasta sauce, dried basil, 1/2 cup mozzarella, mushrooms, yellow squash, zucchini and bell pepper; mix well. Spoon into baking dish; sprinkle with remaining cheese. Bake 20 to 25 minutes or until thoroughly heated.

Per serving: 228 calories, 11 grams protein, 4 grams fat (15 percent calories from fat), 1.6 grams saturated fat, 38 grams carbohydrate, 9 milligrams cholesterol, 165 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Enjoy some extra leisure time while you reheat Friday's PASTA BAKE for dinner tonight. Serve with a MIXED GREENS SALAD and ITALIAN BREAD. Sliced CANTALOUPE is a refreshing dessert.

Shopping List

salad greens, Italian bread, cantaloupe.

Saturday: Easy Entertaining

Your guests will rave about the flavor of MEXICAN SHRIMP AND VEGETABLE KEBABS, and you'll love the simple preparation. Serve the kebabs over RICE tossed with fresh chopped parsley. Add a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a PEACH CRISP for dessert. Serve with fat-free frozen VANILLA YOGURT.

Shopping List

lemon, olive oil, chili powder, cumin, garlic powder, dried oregano, coarse salt, shrimp, assorted fresh vegetables (such as zucchini, onions, whole mushrooms and bell pepper), rice, fresh parsley, baby romaine salad, sourdough bread, store-bought peach crisp, fat-free frozen vanilla yogurt.

MEXICAN SHRIMP AND VEGETABLE KEBABS

Servings: Makes 4 servings

Prep time: 15 minutes, plus refrigeration time

Cook time: Less than 10 minutes

  • Juice of one lemon
  • 2 tablespoons olive oil
  • 1 tablespoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon coarse salt
  • 1 pound large shrimp, uncooked, peeled and deveined
  • 5 cups assorted vegetables, such as zucchini (cut into 1/2-inch pieces), onions (cut into 1/2-inch wedges), whole mushrooms, bell pepper (cut into 1-inch pieces)

In a medium bowl, combine lemon juice, olive oil, chili powder, cumin, garlic powder, oregano and salt; mix well. Add shrimp to marinade, toss to coat, cover and refrigerate 15 minutes. Thread 4 metal skewers alternately with shrimp and vegetables. Broil or grill 7 to 8 minutes, turning frequently, or until the shrimp are cooked and vegetables are tender.

Per serving: 181 calories, 18 grams protein, 9 grams fat (42 percent calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 143 milligrams cholesterol, 415 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for June 28, 2015

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

Sunday: Family

Treat the family to aromatic and colorful ASIAN PORK AND PINEAPPLE KEBABS. Serve the beautiful entree over RICE and drizzle Thai peanut sauce over all. Add SOURDOUGH BREAD. For dessert, make STRAWBERRY SHORTCAKE with fresh strawberries, fat-free vanilla ice cream and angel food cake.

Plan

Prepare enough kebabs and save enough rice and ice cream for Monday.

Shopping List

pork tenderloins, teriyaki marinade, pineapple chunks, red bell peppers, green onions, rice, Thai peanut sauce, sourdough bread, fresh strawberries, fat-free vanilla ice cream, angel food cake.

ASIAN PORK AND PINEAPPLE KEBABS

Servings: Makes 8 kebabs

Prep time: 20 minutes; refrigeration time: 2 to 4 hours

Cook time: 10 to 12 minutes; standing time: 3 minutes

  • 2 (1-pound) pork tenderloins, cut into 1-inch cubes
  • 1 1/2 cups teriyaki marinade, divided
  • 4 cups pineapple chunks (about 1 inch in size)
  • 2 red bell peppers, cut into 1-inch squares
  • 8 green onions, cut into 2-inch pieces

Place pork in resealable plastic bag; add 1 cup marinade. Seal bag; refrigerate 2 to 4 hours. Heat grill on medium-high. Remove pork; discard marinade. On stainless steel skewers, thread pork, pineapple, bell peppers and onions. Grill directly over fire, turning to brown evenly, 10 to 12 minutes or until internal temperature reaches 145 degrees, brushing kebabs with reserved 1/2 cup marinade. Let stand 3 minutes before serving.

Per serving: 192 calories, 23 grams protein, 3 grams fat (15 percent calories from fat), 1 gram saturated fat, 17 grams carbohydrate, 60 milligrams cholesterol, 664 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the leftover kebabs tonight for PORK STIR-FRY; serve over leftover RICE. Add SESAME BREAD STICKS. Drizzle chocolate sauce over leftover ICE CREAM for dessert.

Plan

Save enough chocolate sauce for Wednesday.

Shopping List

sesame bread sticks, chocolate sauce.

Tuesday: Meatless

No one ever complains when we have VIDALIA ONION RISOTTO on the menu. Serve the creamy rice dish with a SPINACH SALAD and BAGUETTES. For dessert, KIWIFRUIT is light.

Shopping List

canola oil, Vidalia or other sweet onions, garlic, arborio rice, unsalted vegetable broth, reduced-fat crumbled feta cheese, flatleaf parsley, parmesan cheese, black pepper, fresh spinach, baguettes, kiwifruit.

VIDALIA ONION RISOTTO

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: 20 to 25 minutes

  • 2 teaspoons canola oil
  • 2 cups chopped Vidalia or other sweet onions
  • 2 cloves garlic, minced
  • 1 1/2 cups arborio rice
  • 2 (14-ounce) cans unsalted vegetable broth
  • 1/2 cup reduced-fat crumbled feta cheese, divided
  • 1/2 cup chopped flatleaf parsley, plus sprigs for garnish
  • 1/4 cup freshly grated parmesan cheese
  • Freshly ground black pepper

Heat oil in saucepan over medium. Add onions and garlic; cook 4 minutes or until softened. Stir in rice; cook 1 to 2 minutes to thoroughly coat grains.

Meanwhile, bring broth to a simmer. Add 1/2 cup broth to rice; cook until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is nearly absorbed before adding the next (about 20 minutes total). Remove from heat; stir in 1/4 cup feta, parsley and parmesan. Spoon into serving bowl; top with 1/4 cup remaining feta and pepper. Garnish with parsley sprigs.

Per serving: 373 calories, 11 grams protein, 6 grams fat (14 percent calories from fat), 2.4 grams saturated fat, 68 grams carbohydrate, 11 milligrams cholesterol, 503 milligrams sodium, 3 grams fiber.

Wednesday: Kids

Make kid-friendly ITALIAN SLOPPY JOES tonight. Heat 1 teaspoon canola oil on medium in a large nonstick skillet; add 1 pound ground turkey breast and cook 5 minutes or until no longer pink.

Meanwhile, heat a large saucepan coated with cooking spray on medium and add 1 small finely chopped onion and 1/2 cup finely chopped carrots. Cook 5 minutes or until softened. Add cooked turkey and 3 cups red pasta sauce to vegetables; simmer until heated through. Spoon mixture onto toasted whole-grain hamburger buns.

Serve with OVEN FRIES (frozen) and CELERY STICKS and DIP. For dessert, top VANILLA PUDDING with leftover chocolate sauce.

Plan

Cook the rice for Thursday.

Shopping List

canola oil, ground turkey breast, cooking spray, onion, carrots, red pasta sauce, whole-grain hamburger buns, frozen oven fries, celery sticks, dip, vanilla pudding.

Thursday: Budget

It's easy to save money when these STUFFED TOMATOES are for dinner. In a large nonstick skillet, cook 1 medium finely chopped onion and 1 pound lean ground beef on medium-high for 7 minutes or until meat is no longer pink; drain.

Meanwhile, cut thin slices from each stem-end of 4 (14-ounce) jumbo ripe tomatoes; reserve slices. With a spoon, scoop out seeds and pulp from each tomato; reserve. Place tomatoes in a baking dish, cut-side down; cover and microwave on high (100 percent power) 2 minutes or until heated; drain. Chop 1 cup loosely packed fresh mint, the reserved tomato slices and reserved pulp; set mint aside. Stir the tomatoes and pulp mixture, 3/4 cup cooked rice, 1 teaspoon coarse salt and 1/4 teaspoon pepper into meat mixture. Cover and microwave 8 to 10 minutes on high. Stir mint into meat mixture. Fill tomato shells with meat mixture and serve.

Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Munch on PEANUT BUTTER COOKIES for dessert.

Shopping List

onion, lean ground beef, tomatoes, fresh mint, rice, coarse salt, pepper, romaine, whole-grain rolls, peanut butter cookies.

Friday: Express

Pick up a few ingredients and you'll have PIZZA WITH SMOKED TURKEY in no time. Heat oven to 450 degrees. Place 1 (10-ounce) ready-to-bake whole-grain pizza crust on baking sheet. Sprinkle 1 cup shredded Italian-blend cheese onto crust. Evenly distribute 2 ounces thinly sliced smoked turkey (cut into 1/2-inch strips) over cheese. In small bowl, mix 1 cup reduced-fat ricotta cheese with 1 (4-ounce) container garlic-and-herb cheese spread. Evenly place dollops of cheese mixture over pizza. Bake 10 minutes or until heated through and cheese melts. Sprinkle with 1/4 cup thinly sliced fresh basil. Serve with packaged SALAD GREENS. PLUMS are an easy dessert.

Shopping List

ready-to-bake whole-grain pizza crust, shredded Italian-blend cheese, smoked turkey, reduced-fat ricotta cheese, garlic-and-herb cheese spread, fresh basil, packaged salad greens, plums.

Saturday: Easy Entertaining

These SAUTEED SCALLOPS will be on your guests' favorites list. Serve with SPAGHETTI tossed with freshly grated parmesan cheese and chopped fresh flatleaf parsley on the side, along with a BIBB LETTUCE SALAD. Add ITALIAN BREAD.

Make a BERRY PARFAIT for dessert. Cut a pound cake into 10 slices (3/4-inch thick). Cut each slice into 8 cubes. Place cubes in a bowl; set aside. In a skillet, combine 1 cup sugar, 1/2 cup orange juice, 1/2 teaspoon cinnamon, 1 teaspoon lemon juice and 1 teaspoon pure vanilla extract. Heat on medium 4 minutes or until mixture is a syrupy consistency; remove from heat and toss with 2 cups fresh berries (any).

Fill 10 parfait glasses (or stemmed dessert glasses) with 1/2 cake cubes. Divide and layer 1/2 fruit mixture, 1/4 cup sliced almonds (1/2 cup total), 1 cup frozen (thawed) whipped topping (2 cups total); repeat layers of cake and fruit mixture, ending with remaining almonds and whipped topping.

Shopping List

olive oil, sea scallops, coarse salt, pepper, butter, shallots, garlic, dry white wine, lemons, flatleaf parsley, spaghetti, parmesan cheese, Bibb lettuce, Italian bread, pound cake, sugar, orange juice, cinnamon, pure vanilla extract, any fresh berries, sliced almonds, frozen whipped topping.

SAUTEED SCALLOPS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 5 minutes

  • 2 teaspoons olive oil
  • 1 1/2 pounds sea scallops
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 teaspoons butter
  • 3 tablespoons minced shallots
  • 1/2 teaspoon minced garlic
  • 1/2 cup dry white wine
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons finely chopped fresh flatleaf parsley
  • Lemon wedges

Heat oil in a large nonstick skillet on medium-high. Sprinkle scallops with salt and pepper. Add scallops to pan and cook 2 minutes on each side. Remove from pan and keep warm. Melt butter in pan; add shallots and garlic; cook 30 seconds. Add wine and juice; cook 1 minute. Return scallops to pan; toss to coat. Remove from heat; sprinkle with parsley. Serve with lemon wedges.

Per serving: 182 calories, 21 grams protein, 5 grams fat (26 percent calories from fat), 1.8 grams saturated fat, 8 grams carbohydrate, 46 milligrams cholesterol, 927 milligrams sodium, no fiber.

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