health

7 Day Menu Planner for September 13, 2015

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

Sunday: Family

Fire up the grill for economical FLAT IRON STEAKS (also called shoulder top blade steaks). Grill the 6- to 8-ounce steaks on medium 13 to 15 minutes for medium-rare to medium. While you're at it, grill your own fresh ASPARAGUS and POTATOES for some add-ons, along with MIXED GREENS and SOURDOUGH BREAD. Buy or make CHOCOLATE ECLAIRS for dessert.

Plan

Cook an extra pound of steak for Monday and buy enough eclairs for Tuesday.

Shopping List

flat iron steaks (shoulder top blade steaks), fresh asparagus and potatoes to grill, salad greens, sourdough bread, eclairs.

Monday: Express

Make this quick BEEF STEW for an easy meal and let the grilled flavor of the steak perk up the stew. Combine 2 cups water with 2 (0.87-ounce) packages less-sodium brown gravy mix; mix well. Pour mixture into a Dutch oven and add 1 (14.5-ounce) can no-salt-added diced tomatoes, 1 tablespoon Worcestershire sauce and 1 (16-ounce) package frozen vegetables for stew (potatoes, carrots, celery and onion); bring to boil on medium-high. Add leftover chopped steaks; reduce heat to low, cover and simmer 10 minutes or until vegetables are tender. Season to taste with coarse salt and pepper.

For something different, serve the stew in BREAD BOWLS (follow directions on bread dough package), or serve with refrigerated CRUSTY FRENCH LOAF. Add a FRESH SPINACH SALAD. For dessert, RED AND GREEN GRAPES are simple, too.

Shopping List

packaged less-sodium brown gravy mix, canned no-salt-added diced tomatoes, Worcestershire sauce, frozen vegetables for stew (potatoes, carrots, celery, onion), coarse salt, pepper, bread bowls or refrigerated crusty French loaf, fresh spinach, red and green grapes.

Tuesday: Kids

Teach the kids some Spanish tonight with TORTAS DE HUEVOS CON AGUACATE (Egg and Avocado Torta). A torta is a warm and filling sandwich. Heat oven to 350 degrees. In a small bowl, mash 1 peeled avocado with 1 tablespoon fresh lime juice; set aside. In a medium bowl, beat 3 eggs with 1/4 teaspoon coarse salt; fold in 1 (4-ounce) can drained chopped chilies. In medium nonstick skillet, melt 2 teaspoons butter over medium-high heat. Add eggs and chilies; cook, stirring until desired consistency. Spread avocado mixture on inside surfaces of 4 split, soft sandwich rolls. Spoon hot eggs on rolls. Top each with tomato slice and cover with tops of rolls. Place tortas on baking sheet; bake 5 minutes or until rolls begin to toast.

Serve with deli CARROT SALAD. Leftover ECLAIRS for dessert will make the kids even happier.

Shopping List

avocado, lime, eggs, coarse salt, canned chopped chilies, butter, soft sandwich rolls, tomato, deli carrot salad.

Wednesday: Budget

We're always in the mood for a low-cost meal and ITALIAN CHICKEN-LENTIL SOUP fills the bill, especially when the slow cooker does most of the work. Serve it with deli BROCCOLI SALAD and WHOLE-GRAIN ROLLS. Try KIWIFRUIT for dessert.

Plan

Save enough soup for Friday.

Shopping List

onion, zucchini, carrots, dried lentils, no-salt-added chicken broth, coarse salt, pepper, boneless skinless chicken thighs, fresh mushrooms, canned no-salt-added fire-roasted or regular tomatoes, dried basil, shredded parmesan if desired, deli broccoli salad, whole-grain rolls, kiwifruit.

ITALIAN CHICKEN-LENTIL SOUP

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 5 to 6 hours, plus 15 minutes

  • 1 medium onion, chopped
  • 2 medium zucchini, chopped (about 3 cups)
  • 3 cups sliced carrots
  • 12 ounces dried lentils, sorted and rinsed
  • 6 1/4 cups no-salt-added chicken broth
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 1/2 pounds boneless skinless chicken thighs
  • 8 ounces sliced fresh mushrooms
  • 3 (14.5-ounce) cans no-salt-added fire-roasted or regular tomatoes, undrained
  • 5 teaspoons dried basil
  • Shredded parmesan, if desired

In a 4-quart or larger slow cooker, mix onion, zucchini, carrots, lentils, broth, salt and pepper. Top with chicken. Cover; cook on low 5 to 6 hours. Remove chicken from cooker to plate. Shred, using 2 forks; return chicken to cooker. Stir in mushrooms and tomatoes. Cover; cook about 15 minutes longer or until thoroughly heated. Top each serving with basil and parmesan. (Adapted from "Betty Crocker: The Big Book of Chicken," Houghton Mifflin Harcourt, 2015.)

Per serving: 336 calories, 29 grams protein, 5 grams fat (14 percent calories from fat), 1.4 grams saturated fat, 42 grams carbohydrate, 79 milligrams cholesterol, 442 milligrams sodium, 9 grams fiber.

Thursday: Meatless

PENNE WITH OLIVES AND GRAPE TOMATOES offers lots of flavor without meat. Serve it with an ITALIAN GREEN SALAD and GARLIC BREAD. Cool your palate with LIME SHERBET for dessert.

Shopping List

penne pasta, olive oil, garlic, grape tomatoes, dried oregano, crushed red pepper, coarse salt, black pepper, pitted kalamata olives, fresh flatleaf parsley, parmesan cheese, Italian salad greens, garlic bread, lime sherbet.

PENNE WITH OLIVES AND GRAPE TOMATOES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 5 minutes, plus pasta

  • 12 ounces penne pasta
  • 2 tablespoons olive oil
  • 2 cloves garlic, thinly sliced
  • 2 cups halved grape tomatoes
  • 2 teaspoons dried oregano
  • 1/4 teaspoon crushed red pepper
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 cup pitted and sliced kalamata olives
  • 1/4 cup chopped fresh flatleaf parsley
  • 1/4 cup freshly grated parmesan cheese, plus more for garnish

Cook penne according to directions; drain. Meanwhile, in a large nonstick skillet, heat oil on medium. Add garlic and cook, stirring about 1 minute or until golden. Add tomatoes, oregano, red pepper, salt and black pepper. Reduce heat to low and cook, stirring 3 minutes or until tomato juices run. Add the cooked pasta, olives, parsley and 1/4 cup parmesan to skillet; toss to combine and serve. Garnish with more cheese, if desired.

Per serving: 302 calories, 10 grams protein, 8 grams fat (25 percent calories from fat), 1.6 grams saturated fat, 48 grams carbohydrate, 3 milligrams cholesterol, 320 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Heat the leftover SOUP and serve it over BROWN RICE tonight. Munch on CELERY STICKS on the side. Make CORNBREAD (from a mix). Juicy PLUMS are good for dessert.

Shopping List

brown rice, celery sticks, cornbread mix, plums.

Saturday: Easy Entertaining

Your guests will enjoy simple BAKED TILAPIA WITH DILL BUTTER. Heat oven to 350 degrees. Melt 2 tablespoons butter in a 7-by-11-inch baking dish in oven. Place 4 (4- to 6-ounce) tilapia fillets in dish; turn to coat. Sprinkle with 1/2 teaspoon dried dill and coarse salt and pepper to taste. Bake 15 to 20 minutes or until fish is opaque throughout.

Meanwhile, melt 1 1/2 teaspoons butter in small skillet over medium. Add 2 tablespoons unseasoned dry bread crumbs; cook until crumbs are light golden brown, stirring constantly. Sprinkle over fish the last 3 minutes of baking.

Serve with SWEET AND SPICY VEGETABLE COUSCOUS. Add SLICED CUCUMBERS IN SOUR CREAM and FLATBREAD. Dessert is FRESH STRAWBERRIES over fat-free CHOCOLATE ICE CREAM.

Shopping List

butter, tilapia fillets, dried dill, coarse salt, pepper, unseasoned dry bread crumbs, olive oil, red onion, carrot, fat-free chicken broth, canned Mexicorn, frozen tiny green peas, golden raisins or dried cranberries, curry powder, cumin, crushed red pepper, couscous, toasted slivered almonds, cucumbers, sour cream, flatbread, fresh strawberries, fat-free chocolate ice cream.

SWEET AND SPICY VEGETABLE COUSCOUS

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon olive oil
  • 1/2 cup chopped red onion
  • 1 shredded large carrot
  • 2 1/2 cups fat-free chicken broth
  • 1 (11-ounce) can Mexicorn, rinsed
  • 1 (9-ounce) package frozen tiny green peas
  • 2 tablespoons golden raisins or dried cranberries
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon cumin
  • 1/4 teaspoon crushed red pepper
  • 1 1/2 cups couscous
  • 2 tablespoons toasted slivered almonds

Heat oil in Dutch oven over medium. Add onion and carrot; cook and stir 2 to 3 minutes or until softened. Increase heat to medium-high. Add broth, Mexicorn, peas, raisins, curry powder, cumin and red pepper; mix well. Bring to boil. Stir in couscous. Cover, remove from heat, and let stand 5 to 7 minutes or until liquid is absorbed. Garnish with almonds.

Per serving: 185 calories, 6 grams protein, 3 grams fat (13 percent calories from fat), 0.3 gram saturated fat, 33 grams carbohydrate, no cholesterol, 167 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for September 06, 2015

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

Sunday: Family

Prepare your own juicy ROAST CHICKEN today using a 5- to 7-pound roaster. Pair it with BAKED SQUASH AND RICE AU GRATIN. Serve with a SPINACH SALAD and CRUSTY BREAD. Drizzle chocolate sauce over POUNDCAKE for dessert.

Plan

Save enough chicken and chocolate sauce for Monday; save enough baked squash for Tuesday and enough poundcake for Saturday (you can freeze it).

Shopping List

chicken (to roast), cooking spray, onion, summer squash (zucchini and yellow), unsalted chicken broth, rice, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, fresh spinach, crusty bread, chocolate sauce, poundcake.

BAKED SQUASH AND RICE AU GRATIN

Servings: makes 10 servings

Prep time: less than 15 minutes

Cook time: about 30 minutes

  • 1 cup chopped onion
  • 8 cups (2 to 2 1/2 pounds) sliced summer squash (zucchini and yellow)
  • 1/4 cup unsalted chicken broth
  • 2 cups hot cooked rice
  • 4 ounces shredded 50 percent reduced-fat cheddar cheese
  • 1 cup reduced-fat sour cream
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1/4 cup Italian-seasoned bread crumbs
  • 1 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 lightly beaten eggs

Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, microwave onion 2 minutes on high (100 percent power) or until softened; drain. Add squash to onion and microwave 10 minutes on high or until softened; drain. Combine onion, squash and broth; lightly mash with forks or a potato masher. Combine mashed vegetables, rice, cheddar cheese, sour cream, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs; stir gently to mix. Spoon into baking dish; sprinkle with remaining parmesan cheese. Cover and microwave 12 to 15 minutes or until bubbly. Heat broiler; broil 2 minutes or until lightly browned.

Per serving: 163 calories, 9 grams protein, 7 grams fat (37 percent calories from fat), 3.9 grams saturated fat, 18 grams carbohydrate, 57 milligrams cholesterol, 378 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftover chicken in COUSCOUS WITH CHICKEN AND ARTICHOKES for a delicious dinner. Serve with TOMATO BROTH (heat tomato juice with unsalted chicken broth and season to taste) to start the meal. Add SOURDOUGH BREAD. For dessert, top fat-free VANILLA ICE CREAM with leftover chocolate sauce.

Plan

Save enough ice cream for Saturday.

Shopping List

sun-dried tomatoes, unsalted chicken broth, couscous, crumbled reduced-fat feta cheese with basil and tomatoes, fresh flatleaf parsley, jars of marinated artichoke hearts, pepper, tomato juice, sourdough bread, fat-free vanilla ice cream.

COUSCOUS WITH CHICKEN AND ARTICHOKES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 5 minutes, plus the couscous; standing time: 15 minutes

  • 2 cups water
  • 1/2 cup sun-dried tomatoes
  • 1 (14-ounce) can unsalted chicken broth
  • 1 cup couscous
  • 2 to 3 cups cooked (leftover) chicken
  • 1/2 cup crumbled reduced-fat feta cheese with basil and tomatoes
  • 1 cup chopped fresh flatleaf parsley
  • 2 (6-ounce) jars marinated artichoke hearts and liquid
  • 1/4 teaspoon freshly ground pepper

Combine water and tomatoes; cover and microwave for 3 minutes (or until water boils) on high (100 percent power); let stand 10 minutes or until softened. Drain, chop tomatoes and set aside. In a large saucepan, bring broth to boil. Remove from heat and stir in couscous; cover and let stand 5 minutes. Fluff with fork and transfer into large serving bowl. Add tomatoes, chicken, feta cheese, parsley, artichokes with liquid and pepper. Toss to mix and serve.

Per serving: 278 calories, 21 grams protein, 8 grams fat (26 percent calories from fat), 1.5 grams saturated fat, 31 grams carbohydrate, 43 milligrams cholesterol, 399 milligrams sodium, 5 grams fiber.

Tuesday: Budget

With school starting, saving a few bucks with STUFFED PEPPERS will make everyone happy. Core and halve red or green bell peppers; place in a baking dish cut-side down, cover and microwave 2 minutes on high (100 percent power) per (whole) pepper; drain. Heat the leftover baked squash and rice separately (microwave about 1 minute per cup on high). Heat broiler. Stuff peppers with squash mixture, sprinkle with parmesan cheese and broil until cheese melts.

Serve with HASH-BROWNED POTATOES (frozen), a LETTUCE WEDGE WITH HARD-COOKED EGG SLICES and WHOLE-GRAIN ROLLS. PEACHES are an easy dessert.

Shopping List

red or green bell peppers, parmesan cheese, frozen hash-browned potatoes, lettuce, eggs, whole-grain rolls, peaches.

Wednesday: Express

You can get TORTELLINI WITH SPINACH on the table in a hurry. Cook 1 (9-ounce) package refrigerated three-cheese tortellini according to package directions.

Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add 4 minced garlic cloves and 1/2 teaspoon crushed red pepper; cook 30 seconds. Add 2 cups grape tomatoes (halved), 1/4 cup unsalted chicken broth, 1 tablespoon chopped fresh basil, 1/4 teaspoon coarse salt and 1 (6-ounce) package fresh baby spinach. Cook 2 minutes or until spinach wilts. Stir in tortellini; cook 1 minute. Serve and sprinkle with 2 tablespoons toasted pine nuts if desired.

Add a packaged GREEN SALAD, ITALIAN BREAD and FRESH PLUMS for dessert.

Tip

You can get TORTELLINI WITH SPINACH on the table in a hurry. Cook 1 (9-ounce) package refrigerated three-cheese tortellini according to package directions.

Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add 4 minced garlic cloves and 1/2 teaspoon crushed red pepper; cook 30 seconds. Add 2 cups grape tomatoes (halved), 1/4 cup unsalted chicken broth, 1 tablespoon chopped fresh basil, 1/4 teaspoon coarse salt and 1 (6-ounce) package fresh baby spinach. Cook 2 minutes or until spinach wilts. Stir in tortellini; cook 1 minute. Serve and sprinkle with 2 tablespoons toasted pine nuts if desired.

Add a packaged GREEN SALAD, ITALIAN BREAD and FRESH PLUMS for dessert.

Shopping List

refrigerated three-cheese tortellini, canola oil, garlic, crushed red pepper, grape tomatoes, unsalted chicken broth, fresh basil, coarse salt, packaged fresh baby spinach, pine nuts, packaged green salad, Italian bread, fresh plums.

Thursday: Kids

Make the kids happy with BARBECUED TURKEY CHEESEBURGERS. Just brush their favorite barbecue sauce on the burgers, top with sliced cheese and serve on whole-grain hamburger buns. Add OVEN FRIES (frozen) and BABY CARROTS to munch on.

Teach them math while they help you prepare TRIPLE-BERRY BANANA SMOOTHIES. In blender, cover and blend 3/4 cup frozen mixed strawberries, blackberries and blueberries (from a 10-ounce bag), 1 cup sliced banana, 1/2 cup skim milk and 1 (6-ounce) container vanilla yogurt on high 1 minute or until smooth (for 2 servings).

Shopping List

any barbecue sauce, ground turkey burgers, any cheese slices, whole-grain hamburger buns, frozen oven fries, baby carrots, frozen mixed strawberries, blackberries and blueberries, banana, skim milk, vanilla yogurt.

Friday: Meatless

Make no-meat-night a favorite with POLENTA WITH GRILLED VEGETABLE SAUCE. Prepare your own or buy GRILLED VEGETABLES. Dice the vegetables and stir them into heated marinara sauce. Spoon over slices of heated prepared polenta (follow package directions). Sprinkle with freshly grated parmesan cheese. Add a CAESAR SALAD and GARLIC BREAD. PEARS are always good for dessert.

Shopping List

prepare or buy grilled vegetables, marinara sauce, prepared polenta, parmesan cheese, Caesar salad, garlic bread, pears.

Saturday: Easy Entertaining

Invite friends for SMOKY PORK KEBABS. Combine 1/3 cup smoky barbecue sauce, 1/3 cup orange marmalade and 2 teaspoons prepared horseradish in a shallow dish. Add 1 pound well-trimmed pork tenderloin (cut into 3/4-inch cubes); turn to coat completely. Cover; marinate in refrigerator 30 minutes. Thread pork onto 4 metal skewers; place on grill and brush with marinade. Discard marinade. Grill kebabs over medium-hot coals 10 to 12 minutes; turn frequently.

Serve with RICE, BAKED BEANS, deli COLESLAW and CORNBREAD (from a mix). Wow your guests with FRESH MANGO SHORTCAKE for dessert.

Shopping List

smoky barbecue sauce, orange marmalade, prepared horseradish, pork tenderloin, rice, baked beans, deli coleslaw, cornbread mix, orange juice, sugar, lemon, ripe mango, chopped macadamia nuts or almonds, fresh mint.

FRESH MANGO SHORTCAKE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 12 to 15 minutes

  • 1 cup orange juice
  • 1/4 cup sugar
  • 1 teaspoon lemon zest (yellow part only)
  • 1 ripe mango
  • 4 slices (leftover) poundcake (1/2 inch thick), thawed if frozen
  • 1 pint (leftover) fat-free vanilla ice cream
  • 1/4 cup chopped macadamia nuts or almonds
  • Fresh mint leaves

In small saucepan, heat juice, sugar and lemon zest over medium until boiling. Reduce heat; simmer 12 to 15 minutes or until thickened and syrupy. On a cutting board, hold mango with one of the narrower sides facing up. Starting 1/4 inch from stem, slice along each side of the pit to cut off the "cheeks." Peel the center section of mango; cut off remaining fruit and dice. Stir diced mango into the syrup; set aside. With a knife or large spoon, carve out the flesh from cheeks in a single piece, cutting as close to the skin as possible. Thinly slice each cheek; cut slices in half.

To assemble dessert: Cut cake slices in halves, diagonally. On each plate place 1 cake triangle; top with 1 scoop of ice cream. Place second cake triangle on each plate, leaning against the ice cream. Spoon about 1/4 cup of sauce over ice cream; sprinkle with nuts. Garnish with mango slices and mint.

Per serving: 399 calories, 7 grams protein, 13 grams fat (27 percent calories from fat), 4.5 grams saturated fat, 69 grams carbohydrate, 41 milligrams cholesterol, 149 milligrams sodium, 2 grams fiber.

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.

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