health

7 Day Menu Planner for July 19, 2015

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

Sunday: Family

Our family is putting PORK MEDALLIONS WITH CINNAMON COUSCOUS AND MANGO CHUTNEY on our favorites list. Serve with STEAMED FRESH ZUCCHINI, a MIXED GREENS SALAD and CRUSTY ROLLS. Buy or make BANANA PUDDING for dessert.

Shopping List

coarse salt, pepper, cumin, chili powder, pork tenderloin, cinnamon, butter, couscous, mango (or peach) chutney, fresh zucchini, salad greens, crusty rolls, banana pudding.

PORK MEDALLIONS WITH CINNAMON COUSCOUS AND MANGO CHUTNEY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus couscous

  • 1/4 teaspoon coarse salt
  • 1 1/4 teaspoons pepper
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • 1 pound pork tenderloin, well-trimmed and cut into 3/4-inch pieces
  • 2 1/2 cups water
  • 1 teaspoon cinnamon
  • 1 teaspoon butter
  • 1 1/2 cups couscous
  • Mango (or peach) chutney for garnish

Combine salt, pepper, cumin and chili powder; rub mixture over all surfaces of medallions. Heat broiler. Broil 6 to 8 minutes or until meat thermometer registers 145 degrees; turn once.

Meanwhile, in a large saucepan, bring water, cinnamon and butter to boil; stir in couscous. Cover, remove from heat and let stand 5 minutes. Serve medallions with couscous and chutney.

Per serving: 380 calories, 30 grams protein, 5 grams fat (11 percent calories from fat), 1.7 grams saturated fat, 52 grams carbohydrate, 62 milligrams cholesterol, 210 milligrams sodium, 4 grams fiber.

Monday: Express

Stop by the deli for the always-popular BARBECUE ROTISSERIE CHICKEN. While you're there, add deli MACARONI SALAD and COLESLAW to your menu. Make CORNBREAD (from a mix) and slice WATERMELON for dessert.

Plan

Save enough coleslaw and watermelon for Tuesday.

Shopping List

deli barbecue rotisserie chicken, deli macaroni salad, deli coleslaw, cornbread mix, watermelon.

Tuesday: Meatless

Keep it simple tonight and make PINTO BEAN CHILI. Heat 2 tablespoons olive oil in a Dutch oven on medium. Add 1 finely chopped onion; cook 7 minutes or until softened. Add 3 cloves minced garlic; cook 1 minute. Stir in 2 tablespoons chili powder, 1/4 teaspoon chipotle chili powder and 3/4 teaspoon cumin. Stir in 3 tablespoons tomato paste. Add 3 1/2 cups unsalted vegetable broth, 8 ounces frozen white kernel corn and 1 (8-ounce) can no-salt-added tomato sauce. Stir in 4 (15-ounce) cans rinsed reduced-sodium pinto beans. Cover; bring to boil. Reduce heat to medium-low and simmer about 30 minutes. Stir in a handful of chopped fresh cilantro and serve with grated reduced-fat sharp cheddar cheese, finely chopped red onion, reduced-fat sour cream and corn chips for garnish. (Adapted from "Meatless in Cowtown," Laura Samuel Meyn and Anthony Head; Running Press, 2015.)

Serve with leftover COLESLAW and add GUACAMOLE. Leftover WATERMELON is a sweet summer dessert.

Shopping List

olive oil, onion, garlic, chili powder, chipotle chili powder, cumin, tomato paste, unsalted vegetable broth, frozen white kernel corn, canned no-salt-added tomato sauce, canned reduced-sodium pinto beans, fresh cilantro, reduced-fat sharp cheddar cheese, red onion, reduced-fat sour cream, corn chips, guacamole.

Wednesday: Kids

Here come the kids for CHICKEN CALZONES. Heat oven to 400 degrees. Coat a baking sheet with cooking spray. On a lightly floured surface, roll 16 ounces of refrigerated pizza dough to form a 9-by-14-inch rectangle (1/4-inch thick). Transfer to baking sheet. Spread 1/2 cup pizza sauce, 1 cup shredded part-skim mozzarella cheese, 1 cup cooked shredded carrots and 1 (6-ounce) can drained chicken breast over half the dough. Fold other half of dough over filling. Seal edges by pressing with the tines of a fork. Prick top with fork and coat with cooking spray. Bake 20 to 25 minutes or until crust is lightly browned. Cool 5 minutes before cutting.

Add CELERY STICKS to munch on. For dessert, make a SUNSHINE LEMON SMOOTHIE. In a blender, combine 2 cups 1 percent milk, 2 cups reduced-fat lemon yogurt, 1/2 cup ice and 3 tablespoons powdered lemonade mix. Blend until mixture is smooth and creamy. Pour and drink.

Shopping List

cooking spray, flour, refrigerated pizza dough, pizza sauce, shredded part-skim mozzarella cheese, shredded carrots, canned chicken breast, celery sticks, 1 percent milk, reduced-fat lemon yogurt, powdered lemonade mix.

Thursday: Budget

The family was always at the table on time when this MEATLOAF was on the menu. Serve this updated family favorite with BAKED POTATOES and top with reduced-fat SOUR CREAM. We had FRESH GREEN BEANS from the garden, along with my dad's specialty, homegrown TOMATOES (sliced). For dessert, PEACHES were all we wanted.

Plan

Save enough meatloaf and tomatoes and bake extra potatoes for Friday.

Shopping List

green bell pepper, onions, lean ground beef, ground turkey breast, eggs, bran flakes or cornflakes, canned condensed tomato soup, dried thyme, coarse salt, black pepper, potatoes to bake, reduced-fat sour cream, fresh green beans, tomatoes, peaches.

MEATLOAF

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 20 minutes; standing time: 3 to 4 minutes

  • 1 medium green bell pepper, chopped
  • 2 medium onions, chopped
  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 2 egg whites
  • 1 whole egg
  • 5 cups bran flakes or cornflakes
  • 2 (10 3/4-ounce) cans condensed tomato soup, divided
  • 1 teaspoon dried thyme
  • 1 teaspoon coarse salt
  • Freshly ground black pepper

In a 1-quart measure, combine bell pepper and onions. Cover and microwave on high (100 percent power) 4 to 5 minutes or until softened; drain.

Meanwhile, in a large mixing bowl, combine the cooked pepper and onions, beef, turkey, egg whites, egg, cereal, 1 can of the soup, thyme, salt and pepper. Mix all ingredients together (do not over-mix). Place half the mixture on a microwave-safe baking rack or bacon rack and shape into a loaf; coat with half the remaining tomato soup. Cover with wax paper. Microwave on high 9 to 12 minutes. Remove from microwave. Cover loaf with foil and let stand 3 to 4 minutes. Slice and serve. While the first meatloaf is standing, repeat process with the other loaf; wrap and refrigerate.

Per serving: 325 calories, 31 grams protein, 8 grams fat (21 percent calories from fat), 2.5 grams saturated fat, 36 grams carbohydrate, 91 milligrams cholesterol, 803 milligrams sodium, 6 grams fiber.

Friday: Heat and Eat

Slice the leftovers for MEATLOAF SANDWICHES on whole-grain bread slathered with low-fat mayonnaise; add a lettuce leaf.

Alongside, CUCUMBER DILL POTATO SALAD is perfect. In a small bowl, combine 3/4 cup fat-free plain yogurt or fat-free sour cream, 1/2 cup seeded and diced cucumber, 2 tablespoons chopped fresh dill, 1 teaspoon light brown sugar, 1/2 teaspoon coarse salt, 1/2 teaspoon hot pepper sauce, and 1/4 teaspoon white or black pepper. Reserve half of dressing; toss the other half with diced and peeled (leftover) baked potatoes. Add SLICED (leftover) TOMATOES. Fresh PLUMS make a dandy dessert.

Plan

Save remaining half of the cucumber dill dressing for Saturday.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, fat-free plain yogurt or fat-free sour cream, cucumber, fresh dill, light brown sugar, coarse salt, hot pepper sauce, white or black pepper, fresh plums.

Saturday: Easy Entertaining

Showcase your entertaining skills with your GRILLED SALMON WITH CUCUMBER DILL SAUCE (leftover). Serve the delicious combo with ROASTED RED POTATOES and STEAMED FRESH ASPARAGUS. Add BAGUETTES. For a special treat, slice MILLION-DOLLAR POUND CAKE for dessert and top it with FRESH STRAWBERRIES.

Shopping List

salmon to grill, red potatoes, fresh asparagus, baguettes, butter, sugar, eggs, all-purpose flour, whole milk, almond extract, pure vanilla extract, strawberries.

MILLION-DOLLAR POUND CAKE

Servings: makes 16 slices

Prep time: 20 minutes

Cook time: 1 hour and 40 minutes; cooling time: 10 to 15 minutes

  • 1 pound butter, softened
  • 3 cups sugar
  • 6 eggs
  • 4 cups all-purpose flour
  • 3/4 cup whole milk
  • 1 teaspoon almond extract
  • 1 teaspoon pure vanilla extract

Heat oven to 300 degrees. Beat butter on medium 1 to 7 minutes (or until creamy and lighter-yellow color). Gradually add sugar, beating on medium, until a fluffy white. (Times vary according to power of mixer.) Add eggs, 1 at a time, beating just until yolk disappears. Add flour to creamed mixture, alternating with milk; begin and end with flour. Beat at low speed until just blended after each addition. (Batter should be smooth and flour should be well incorporated. If batter has lumps, stir gently with a rubber spatula.) Stir in almond extract and vanilla extract.

Pour batter into a greased and floured 10-inch tube pan. (To grease pan: Use butter or vegetable shortening, greasing every part of pan. Sprinkle with a light coating of flour over greased surface.) Bake 1 hour and 40 minutes or until a long wooden pick inserted in center of cake comes out clean. Cool in pan on wire rack 10 to 15 minutes. Remove from pan; cool completely on wire rack. (Adapted from Southern Living magazine.)

Per slice: 499 calories, 6 grams protein, 26 grams fat (45 percent calories from fat), 15.4 grams saturated fat, 62 grams carbohydrate, 132 milligrams cholesterol, 235 milligrams sodium, 1 gram fiber.

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.

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