health

7 Day Menu Planner for August 30, 2015

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

Sunday: Express

Make it a relaxed Sunday and buy a deli MEAT AND CHEESE PLATTER. Serve the variety of sliced meats and cheeses with deli COLESLAW on the side. Add BAKED CHIPS, low-fat MAYONNAISE, MUSTARD, LETTUCE and PICKLES.

Try this SUMMER TOMATO AND ONION SALAD. In a small bowl, combine 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 1 teaspoon Italian herb seasoning and 1/2 teaspoon sugar; mix to dissolve sugar. On a serving platter, layer 1 medium thinly sliced red onion and 1 pound sliced ripe tomatoes. Drizzle with dressing and 1/3 cup crumbled feta cheese.

Add assorted SANDWICH BREADS. Don't forget deli BROWNIES for dessert.

Plan

Buy enough coleslaw for Monday and enough brownies for Wednesday.

Shopping List

deli meat and cheese platter, deli coleslaw, baked chips, low-fat mayonnaise, mustard, lettuce, pickles, olive oil, balsamic vinegar, Italian herb seasoning, sugar, red onion, tomatoes, feta cheese, assorted sandwich breads, deli brownies.

Monday: Family, Labor Day

You won't overexert yourself on Labor Day if you use your slow cooker for BBQ PULLED PORK and serve it on whole-grain HAMBURGER BUNS. Serve the barbecue with SOUTH-OF-THE-BORDER POTATO SALAD, a favorite at our house. Add leftover COLESLAW.

Celebrate further with BLUE ANGEL CAKE. Split 1 (14-ounce) angel food cake in half horizontally. Place bottom half on cake plate. Combine 1/2 cup any fruit jam or jelly and 1 tablespoon orange juice. Microwave on high (100 percent power) for 45 seconds or until jelly is melted. Fold in 2 cups fresh blueberries. Spread 1 cup frozen fat-free whipped topping (thawed) on bottom layer of cake; spoon about two-thirds of blueberry mixture over topping. Cover with top cake layer. Spread with additional 1/2 cup whipped topping and spoon remaining blueberry mixture over topping. Garnish with fresh blueberries and fresh mint leaves.

Plan

Save enough barbecue, potato salad and cake for Tuesday.

Shopping List

pork loin, slow cooker barbecue pulled pork seasoning (such as McCormick or another brand), ketchup, light brown sugar, cider vinegar, whole-grain hamburger buns, small red potatoes, olive oil, sugar, chili powder, seasoned salt, hot sauce, canned shoepeg corn, fresh carrot, red bell pepper, black olives, red onion, angel food cake, any fruit jam or jelly, orange juice, fresh blueberries, frozen fat-free whipped topping, fresh mint.

BBQ PULLED PORK

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 6 hours on low

  • 3 pounds pork loin
  • 1 package slow cooker barbeque pulled pork seasoning (such as McCormick or another brand)
  • 1/2 cup ketchup
  • 1/2 cup firmly packed light brown sugar
  • 1/3 cup cider vinegar

Divide pork into 3 pieces; place in slow cooker. In a medium bowl, mix together seasoning, ketchup, sugar and vinegar until blended. Pour over pork. Cover and cook 6 hours on low. Remove pork from slow cooker; shred with 2 forks and return to cooker; heat with sauce and serve.

Per serving: 250 calories, 26 grams protein, 7 grams fat (27 percent calories from fat), 2.7 grams saturated fat, 18 grams carbohydrate, 68 milligrams cholesterol, 633 milligrams sodium, no fiber.

SOUTH OF THE BORDER POTATO SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 10 minutes; refrigeration time: 1 hour

  • 2 pounds small red potatoes, halved or quartered according to size
  • 3 tablespoons olive oil
  • 1/4 cup cider vinegar
  • 1 tablespoon sugar
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon seasoned salt
  • 1/8 teaspoon hot sauce
  • 1 (8 3/4-ounce) can shoepeg corn, rinsed
  • 1 medium carrot, shredded
  • 1/2 cup chopped red bell pepper
  • 1/2 cup sliced black olives
  • 1 small red onion, thinly sliced

Cook potatoes in boiling water 10 minutes or until tender; drain and place in a large bowl. In a small bowl, combine oil, vinegar, sugar, chili powder, seasoned salt and hot sauce. Pour over potatoes; toss gently. Cover with foil. Refrigerate 1 hour. Remove from refrigerator; add corn, carrot, red bell pepper, olives and onion; toss gently. Serve immediately.

Per serving: 186 calories, 3 grams protein, 7 grams fat (31 percent calories from fat), 0.9 gram saturated fat, 29 grams carbohydrate, no cholesterol, 381 milligrams sodium, 3 grams fiber.

Tuesday: Heat and Eat

Use your leftovers for BBQ TACOS. Heat the barbecue and spoon into taco shells; top with jalapeno peppers. Serve with leftover POTATO SALAD, PICKLES and add canned less-sodium vegetarian BAKED BEANS. Slice the leftover CAKE for dessert.

Shopping List

taco shells, jalapeno peppers, pickles, canned less-sodium vegetarian baked beans.

Wednesday: Meatless

Forget meat tonight and enjoy CHILI-WALNUT EGG PUFF. Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. Pour 1 cup egg substitute and 1 whole egg into large bowl. Over eggs, sift combined 1/4 cup flour and 1/2 teaspoon baking powder. Whisk together until completely blended. Mix in 1 cup fat-free cottage cheese and 1/2 cup shredded 50 percent reduced-fat cheddar cheese, 1/2 cup chopped and toasted walnuts and 1 (4-ounce) can chopped green chilies. Pour into baking dish. Bake about 35 minutes or until puffy and set, and knife inserted near center comes out clean.

Serve with HASH-BROWNED POTATOES (frozen) and add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Sweeten the finish with leftover BROWNIES for dessert.

Shopping List

cooking spray, egg substitute, egg, flour, baking powder, fat-free cottage cheese, 50 percent reduced-fat cheddar cheese, walnuts, canned chopped green chilies, frozen hash-browned potatoes, fresh spinach, whole-grain rolls.

Thursday: Kids

Kids will like the flavors of MEXICAN CHICKEN BAKE. Serve with GUACAMOLE on SHREDDED LETTUCE with reduced-fat SOUR CREAM. How about a fat-free STRAWBERRY ICE CREAM CONE for dessert?

Plan

Save enough ice cream for Saturday.

Shopping List

cooking spray, canola oil, onion, cooked shredded chicken breast, canned chopped green chilies, mild or regular less-sodium taco seasoning mix, corn tortillas, canned reduced-sodium pinto beans, 50 percent reduced-fat cheddar cheese, mild chunky salsa, guacamole, lettuce, reduced-fat sour cream, fat-free strawberry ice cream, ice cream cones.

MEXICAN CHICKEN BAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 40 minutes

  • 1 tablespoon canola oil
  • 1/2 cup minced onion
  • 2 1/2 cups cooked shredded chicken breast
  • 1 (4-ounce) can chopped green chilies
  • 1 (1.25-ounce) package mild or regular less-sodium taco seasoning mix
  • 8 corn tortillas
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 2 cups shredded 50 percent reduced-fat cheddar cheese, divided
  • 2 cups mild chunky salsa

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat oil in a large nonstick skillet on medium. Add onion and cook 4 minutes or until softened. Remove from heat; stir in chicken, chilies and seasoning mix. Set aside. Layer half the tortillas in baking dish. Top with chicken mixture, beans and 1 cup cheese. Layer with remaining tortillas. Top with salsa and remaining cheese. Bake 30 to 35 minutes, or until heated through and cheese is melted

Per serving: 266 calories, 25 grams protein, 9 grams fat (29 percent calories from fat), 3.7 grams saturated fat, 23 grams carbohydrate, 52 milligrams cholesterol, 790 milligrams sodium, 4 grams fiber.

Friday: Budget

Hold down the food budget with canned CORNED BEEF HASH. Serve with HARD-COOKED EGG WEDGES, deli CARROT SALAD and RYE BREAD. Fresh NECTARINES are a juicy dessert.

Shopping List

canned corned beef hash, eggs, deli carrot salad, rye bread, nectarines.

Saturday: Easy Entertaining

CARIBBEAN SPICED COD WITH BROWN RICE is just as delicious as it is easy. In a large nonstick skillet, melt 1 tablespoon butter on medium. Add 1 medium diced red bell pepper and 1 1/2 teaspoons jerk seasoning; cook 8 minutes or until tender, stirring occasionally. Stir in 2 cups quick-cooking brown rice, 2 cups boiling water and 1/4 teaspoon coarse salt. Place 4 (6-ounce) cod fillets on top of rice mixture. Sprinkle cod with 1/2 teaspoon more jerk seasoning and 1/4 teaspoon coarse salt. Reduce heat to medium-low; cover and simmer 10 to 12 minutes or until cod is opaque throughout and rice is tender.

Add fresh GREEN BEANS, a BOSTON LETTUCE SALAD and BAGUETTES. Top leftover ICE CREAM with toasted coconut.

Shopping List

butter, red bell pepper, jerk seasoning, quick-cooking brown rice, coarse salt, cod fillets, fresh green beans, Boston lettuce, baguettes, coconut.

health

7 Day Menu Planner for August 23, 2015

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

Sunday: Family

Gather the family for HERB-CRUSTED MEDITERRANEAN PORK TENDERLOIN. Place 1 (1-pound) pork tenderloin on large piece of plastic wrap. Rub with olive oil; sprinkle 2 teaspoons dried oregano and 3/4 teaspoon lemon pepper seasoning evenly over surface. Cover tightly in plastic wrap; refrigerate for 2 hours to overnight.

When ready to cook, heat grill to medium. Unwrap pork. Make lengthwise cut through center of, but not through, pork. Open, so pork lies flat. Spread 3 tablespoons mixed olive tapenade on half of pork. Sprinkle with 3 tablespoons crumbled feta cheese. Fold other half of pork over to form original shape. Tie pork with twine at 2-inch intervals. Grill, uncovered, 20 minutes or until internal temperature reaches 145 degrees; turn halfway. Remove pork to cutting board; cover loosely with foil and let cool 5 to 10 minutes. To serve, remove twine and slice.

Serve with ASPARAGUS, ORZO and DINNER ROLLS. Finish with PEACH SHORTCAKE (sliced pound cake topped with fresh peaches and light whipped cream).

Plan

Grill an extra plain pork tenderloin and save enough peaches for Monday.

Shopping List

pork tenderloins, olive oil, dried oregano, lemon pepper seasoning, mixed olive tapenade, crumbled feta cheese, asparagus, orzo, dinner rolls, pound cake, peaches, light whipped cream.

Monday: Heat and Eat

No cooking is necessary when (leftover) PORK-APPLE SUMMER SALAD is on the menu. Just add CRUSTY BREAD on the side. Leftover peaches are a simple dessert.

Shopping List

celery, red onion, red bell pepper, Granny Smith apple, fresh or dried basil, less-sodium seasoned salt, salad greens, walnut halves, apple cider vinegar, reduced-fat sour cream, low-fat mayonnaise, sugar, garlic, coarse salt, pepper, crusty bread.

PORK-APPLE SUMMER SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: to toast the walnuts

  • For the salad:
  • 1 to 1 1/2 pounds cooked (leftover) pork tenderloin, diced
  • 2 ribs celery, chopped
  • 1/2 medium red onion, chopped
  • 1 medium red bell pepper, chopped
  • 1/2 medium Granny Smith apple, diced
  • 2 tablespoons fresh chopped basil or 2 teaspoons dried basil
  • 1 teaspoon less-sodium seasoned salt
  • 6 cups salad greens
  • 1/4 cup toasted walnut halves, for garnish
  • For the dressing:
  • 1 tablespoon apple cider vinegar
  • 1/3 cup reduced-fat sour cream
  • 1/4 cup low-fat mayonnaise
  • 2 teaspoons sugar
  • 1 teaspoon minced garlic
  • Coarse salt and pepper to taste

In a large serving bowl, mix together pork, celery, onion, bell pepper, apple, basil and seasoned salt. In a separate bowl, mix together vinegar, sour cream, mayonnaise, sugar, garlic, and salt and pepper to taste. Pour over pork salad and toss to mix. Arrange greens on 4 individual plates; top with pork salad. Garnish with walnuts and serve.

Per serving: 320 calories, 34 grams protein, 13 grams fat (35 percent calories from fat), 3.5 grams saturated fat, 18 grams carbohydrate, 93 milligrams cholesterol, 496 milligrams sodium, 4 grams fiber.

Tuesday: Kids

The kids won't be late for PIZZA MACARONI -- two of their favorite "food groups." In a large nonstick skillet, cook 1 pound lean ground beef for 6 minutes on medium-high or until no longer pink; drain, wipe pan with paper towel and return meat to pan. Stir in 1 cup pizza sauce, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper, and cook 3 minutes on medium. Add 2 cups hot cooked elbow macaroni; cook 3 minutes or until hot. Sprinkle each serving with 1 tablespoon shredded 50 percent reduced-fat cheddar cheese.

Serve with CHOPPED LETTUCE SALAD and SOFT BREAD STICKS. Fresh PINEAPPLE CHUNKS are good for dessert.

Shopping List

lean ground beef, pizza sauce, coarse salt, pepper, elbow macaroni, 50 percent reduced-fat cheddar cheese, lettuce, soft bread sticks, fresh pineapple chunks.

Wednesday: Express

Here's a new twist on an old favorite of mine, BLT&G (bacon, lettuce, tomato and guacamole). Spread 4 (8-inch) fat-free flour tortillas with 4 ounces reduced-fat cream cheese; top with some salsa and shredded lettuce; spread evenly. Place 2 slices cooked bacon on each tortilla; top each with 2 tablespoons guacamole. Roll and serve immediately. Add BAKED CHIPS, PICKLES and CELERY STICKS. For dessert, LEMON SHERBET is cool.

Plan

Save enough sherbet for Friday.

Shopping List

fat-free flour tortillas, reduced-fat cream cheese, salsa, lettuce, bacon, guacamole, baked chips, pickles, celery, lemon sherbet.

Thursday: Meatless

I confess that I ate almost the entire batch of this VEGETABLE STEW myself! I thinned the few remaining leftovers for soup. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 2 cups diced potatoes and 2 cups chopped onions; cook 6 to 8 minutes or until the potatoes are golden and onions are softened. Add 2 cups sliced fresh zucchini, 1 (15-ounce) can no-salt-added diced tomatoes with juice, 1 cup unsalted vegetable broth and 1 teaspoon Italian seasoning. Bring to boil; reduce heat, cover and simmer 10 minutes on low or until zucchini is tender.

Serve with deli EGG SALAD SANDWICHES on whole-grain bread with lettuce. Pop FRESH CHERRIES into your mouth for dessert.

Shopping List

canola oil, potatoes, onions, fresh zucchini, canned no-salt-added diced tomatoes, unsalted vegetable broth, Italian seasoning, deli egg salad sandwiches on whole-grain bread, lettuce, fresh cherries.

Friday: Budget

Canned tuna is a guaranteed cost-cutter, and TUNA AND WHITE BEAN SALAD has guaranteed good flavor. Serve with ITALIAN BREAD. Leftover SHERBET is an easy dessert.

Shopping List

cucumber, fresh flatleaf parsley, red onion, lemons, extra-virgin olive oil, coarse salt, pepper, canned reduced-sodium cannellini beans, water-packed albacore tuna, jar diced pimentos, salad greens, Italian bread.

TUNA AND WHITE BEAN SALAD

Servings: makes 6 servings

Prep time: 15 minutes; standing time: 15 minutes

  • 1 medium cucumber, peeled, seeded and diced
  • 1/2 cup chopped fresh flatleaf parsley
  • 1 medium red onion, thinly sliced
  • Juice of 2 lemons
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
  • 3 (6-ounce) cans water-packed albacore tuna, drained and flaked
  • 1 (2-ounce) jar diced pimentos, drained
  • 8 cups mixed greens

Combine all ingredients (except mixed greens) in a large bowl; toss to coat and let stand 15 minutes to blend flavors (if time permits). Arrange greens on a serving platter, top with tuna mixture and serve.

Per serving: 289 calories, 29 grams protein, 9 grams fat (26 percent calories from fat), 1.3 grams saturated fat, 26 grams carbohydrate, 36 milligrams cholesterol, 709 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

No guest will be able to resist your SHRIMP AND PEPPERS OVER POLENTA. Serve with fresh GREEN BEANS and a BIBB LETTUCE SALAD. Add GARLIC BREAD.

For dessert, TURTLE TERRINE is only slightly decadent. Line a 9-by-5-inch loaf pan with foil; spread with 1 pint softened chocolate-chocolate chip ice cream. Drizzle with 1/4 cup caramel sauce; top with 1 pint softened butter pecan ice cream. Repeat layers once. Freeze until hardened. Remove from freezer, turn upside-down, peel off foil and let stand a few minutes. Slice and top with light whipped cream and toasted pecans.

Shopping List

Canadian bacon, red and green bell peppers, canned no-salt-added or regular diced tomatoes and green chilies, medium shrimp, green onions, refrigerated cheese polenta, fresh green beans, bibb lettuce, garlic bread, chocolate-chocolate chip ice cream, caramel sauce, butter pecan ice cream, light whipped cream, pecans.

SHRIMP AND PEPPERS OVER POLENTA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes, plus polenta

  • 1/2 cup chopped Canadian bacon
  • 1 large green bell pepper, cut into strips
  • 1 large red bell pepper, cut into strips
  • 1 (10-ounce) can no-salt-added or regular diced tomatoes and green chilies, drained
  • 1 1/2 pounds medium shrimp, peeled and deveined
  • 1/2 cup sliced green onions
  • 1 (16-ounce) package refrigerated cheese polenta

In a large nonstick skillet, cook bacon on medium heat 3 minutes or until lightly browned; stir frequently. Add both peppers; cook 10 minutes, stirring occasionally. Add tomatoes; cook 5 minutes. Add shrimp; cook 3 minutes or until shrimp are pink and opaque throughout. Stir in onions.

Meanwhile, slice and heat polenta according to package directions. Serve shrimp and peppers over polenta.

Per serving: 242 calories, 26 grams protein, 2 grams fat (9 percent calories from fat), 0.6 gram saturated fat, 26 grams carbohydrate, 188 milligrams cholesterol, 873 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for August 16, 2015

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

Sunday: Family

Get ready for TOP SIRLOIN WITH ASPARAGUS AND TOMATO ORZO for family day. Serve the combo with MIXED GREENS and CRUSTY BREAD. For dessert, a CHOCOLATE LAYER CAKE sounds good.

Plan

Save enough beef and cake for Monday.

Shopping List

boneless beef top sirloin steak, pepper, coarse salt, lower-sodium beef broth, dry red wine, plum tomatoes, capers, garlic, orzo pasta, asparagus, mixed greens, crusty bread, chocolate layer cake.

TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO

Prep time: 20 minutes

Cook time: 25 to 30 minutes, plus orzo pasta

  • 1 1/2 to 2 pounds boneless beef top sirloin steak, cut 1-inch thick
  • 1/4 teaspoon pepper
  • Coarse salt to taste
  • 1/3 cup lower-sodium beef broth
  • 1/3 cup dry red wine
  • 1 1/2 cups diced plum tomatoes
  • 2 teaspoons rinsed capers
  • 3 cloves garlic, minced
  • 1 cup uncooked orzo pasta
  • 1/2 pound asparagus, cut into 1-inch pieces

Press pepper evenly onto steak. Heat large nonstick skillet over medium until hot. Place steak in skillet; cook 15 to 18 minutes for medium-rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Season with salt as desired. Remove from skillet; keep warm.

Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until brown bits attached to skillet are dissolved. Add tomatoes, capers and garlic; cook and stir 6 to 7 minutes or until thickened.

Meanwhile, cook orzo pasta according to directions. Add asparagus during last 3 minutes of cooking time. Drain. Toss with half of the tomato mixture. Carve steak crosswise into slices. Serve steak over pasta. Spoon remaining tomato mixture over steak.

Per serving: 252 calories, 26 grams protein, 5 grams fat (17 percent calories from fat), 1.6 grams saturated fat, 25 grams carbohydrate, 56 milligrams cholesterol, 82 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make a STIR-FRY from Sunday's leftover beef. Heat a large nonstick skillet coated with cooking spray on medium-high. Add a 1-pound package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef in 1/4-inch strips and add to vegetables, along with 1/2 cup stir-fry sauce. Heat through. Serve over RICE. Add a SPINACH SALAD and SESAME BREAD STICKS. Leftover CAKE is dessert.

Plan

Cook, label and freeze enough rice for Saturday.

Shopping List

cooking spray, any frozen stir-fry vegetables, stir-fry sauce, rice, fresh spinach, sesame bread sticks.

Tuesday: Express

You can have ANGEL HAIR PASTA WITH LEMON AND CHICKEN on the table in no time. Cook 1 (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add 1 (8- to 10-ounce) package cooked chopped chicken breast, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons chopped flatleaf parsley, 1/4 teaspoon dried marjoram, 1/2 teaspoon garlic salt; toss to mix.

Serve with packaged SALAD GREENS and GARLIC BREAD. Fresh PEACHES are always a welcome dessert.

Plan

Prepare Wednesday's enchiladas (except for baking) if time permits.

Shopping List

refrigerated angel hair pasta, packaged cooked chopped chicken breast, olive oil, lemon, flatleaf parsley, dried marjoram, garlic salt, packaged salad greens, garlic bread, fresh peaches.

Wednesday: Kids

These CHILI CHICKEN ENCHILADAS are just mild enough for kids. (Adults might like to top theirs with sliced jalapeno peppers.) Serve with extra TORTILLAS if desired. POPSICLES are a cool dessert.

Plan

Save half the enchiladas and buy enough avocados for Thursday.

Shopping List

cooking spray, cooked chicken, Monterey Jack cheese, jar of roasted red peppers or diced pimentos, canned chopped green chilies, reduced-fat sour cream, enchilada sauce, fat-free whole-grain tortillas, 50 percent reduced-fat cheddar cheese, lettuce, tomatoes, avocados, Popsicles.

CHILI CHICKEN ENCHILADAS

Servings: makes 8 enchiladas

Prep time: about 15 minutes

Cook time: 40 to 45 minutes

  • 2 cups chopped cooked chicken (about 12 ounces)
  • 6 ounces shredded Monterey Jack cheese (about 1 1/2 cups)
  • 1/2 cup jarred sliced roasted red peppers or diced pimentos, drained
  • 1 (4-ounce) can chopped green chilies, drained
  • 1 cup reduced-fat sour cream
  • 1 (10-ounce) can enchilada sauce
  • 8 fat-free whole-grain tortillas (7- to 8-inch diameter)
  • 4 ounces shredded 50 percent reduced-fat cheddar cheese (about 1 cup)
  • Chopped lettuce, tomatoes, avocado and additional sour cream, if desired

Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, Monterey Jack cheese, roasted peppers, chilies and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam-side down, in baking dish. Top with remaining enchilada sauce. Sprinkle with cheddar cheese. Cover with nonstick foil. Bake 40 to 45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomatoes, avocado and additional sour cream, if desired.

Per enchilada: 364 calories, 25 grams protein, 16 grams fat (39 percent calories from fat), 8.1 grams saturated fat, 32 grams carbohydrate, 72 milligrams cholesterol, 832 milligrams sodium, 4 grams fiber.

Thursday: Budget

You'll save some time and money on dinner tonight because you're having leftover ENCHILADAS topped with reduced-fat sour cream and sliced jalapeno peppers. Serve them with REFRIED BEANS and an AVOCADO SALAD. FRESH BLACKBERRIES are a perfect dessert.

Plan

Cook Friday's eggs tonight.

Shopping List

reduced-fat sour cream, jalapenos, refried beans, lettuce for salad, blackberries.

Friday: Meatless

CURRIED EGGS AND GREEN PEAS make a savory no-meat meal. Prepare any curry sauce mix with 1 percent milk according to directions. Stir in frozen (thawed) tiny green peas and quartered, hard-cooked eggs; heat through. Serve over WHOLE-GRAIN TOAST TRIANGLES. Add FRESH BROCCOLI SPEARS. For dessert, KIWIFRUIT will taste good.

Shopping List

curry sauce mix, 1 percent milk, frozen tiny green peas, eggs, whole-grain bread, fresh broccoli, kiwifruit.

Saturday: Easy Entertaining

MUSHROOM AND CHICKEN TERIYAKI is an easy meal for guests. Serve over leftover RICE. Add STEAMED FRESH SQUASH and BAGUETTES. Buy a CHEESECAKE and top with FRESH STRAWBERRIES for a festive dessert.

Shopping List

light or regular teriyaki sauce, cornstarch, ground ginger, canola oil, sliced fresh white mushrooms, fresh shiitake mushrooms, red bell pepper, green onions, garlic, cooked chicken, fresh squash, baguettes, cheesecake, fresh strawberries.

MUSHROOM AND CHICKEN TERIYAKI

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1/4 cup light or regular teriyaki sauce
  • 1 teaspoon cornstarch
  • 1 teaspoon ground ginger
  • 1/2 cup water
  • 2 teaspoons canola oil
  • 12 ounces sliced fresh white mushrooms (about 4 1/2 cups)
  • 4 ounces fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)
  • 1 large red bell pepper, sliced
  • 4 green onions, sliced
  • 2 teaspoons sliced garlic
  • 1 1/2 cups cooked chicken, cut into thin strips (about 6 ounces)

In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet, heat oil on medium-high. Add both mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, green onions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken and stir. Add teriyaki mixture; cook and stir 3 minutes or until slightly thickened. Serve immediately.

Per serving: 111 calories, 12 grams protein, 3 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 9 grams carbohydrate, 24 milligrams cholesterol, 324 milligrams sodium, 2 grams fiber.

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