health

7 Day Menu Planner for September 20, 2015

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

Sunday: Family

Family day is a good time for GRILLED BALSAMIC PORK CHOPS. Combine 8 boneless pork chops (3/4 inch thick) with 1 1/2 cups balsamic vinaigrette in a resealable plastic bag. Refrigerate 2 to 24 hours. Remove chops, pat dry and discard marinade. Grill on medium 8 to 10 minutes, turning once.

On the side, (packaged) RICE PILAF and frozen GREEN PEAS make a pretty plate. Add WHOLE-GRAIN ROLLS. For dessert, buy a CARROT CAKE and scrape off most of the icing.

Plan

Save enough pork chops for Monday; save enough cake for Tuesday.

Shopping List

boneless pork chops, balsamic vinaigrette, packaged rice pilaf, frozen green peas, whole-grain rolls, carrot cake.

Monday: Heat and Eat

Reinvent those leftover pork chops into GRILLED PORK AND PROVOLONE PANINIS. Spread 1 teaspoon pesto on 8 slices Italian bread. Top 4 slices with thinly sliced cooked (leftover) pork chops and 4 (1-ounce) slices provolone cheese. Top with remaining 4 bread slices. Lightly brush outer surface with olive oil; grill in skillet on medium until toasted on each side.

Serve with deli COLESLAW and BAKED CHIPS. Sprinkle cinnamon on SLICED APPLES for dessert.

Shopping List

pesto, Italian bread, provolone cheese, olive oil, deli coleslaw, baked chips, cinnamon, apples.

Tuesday: Meatless

We liked this BLACK BEAN LASAGNA for a no-meat dinner. Serve it with a crisp LETTUCE WEDGE and GARLIC BREAD. Leftover CAKE is your dessert.

Shopping List

cooking spray, canned reduced-sodium black beans, canned no-salt-added or regular crushed tomatoes with puree, onion, green bell pepper, medium salsa, chili powder, cumin, reduced-fat ricotta cheese, garlic powder, egg, no-cook-style lasagna noodles, reduced-fat cheddar cheese, lettuce, garlic bread.

BLACK BEAN LASAGNA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 40 to 45 minutes; standing time: 15 minutes

  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (28-ounce) can no-salt-added or regular crushed tomatoes, with puree
  • 1 medium onion, chopped
  • 1/2 cup chopped green bell pepper
  • 1/2 cup medium salsa
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 cup reduced-fat ricotta cheese
  • 1/8 teaspoon garlic powder
  • 1 egg
  • 10 no-cook-style lasagna noodles
  • 6 ounces shredded reduced-fat cheddar cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In large bowl, mash beans slightly. Stir in tomatoes, onion, bell pepper, salsa, chili powder and cumin; mix well. In small bowl, combine ricotta, garlic powder and egg; blend well. Spread 1 cup of tomato mixture over bottom of dish. Top with half of noodles, overlapping slightly. Top with half of remaining tomato mixture. Spoon ricotta mixture over top; spread carefully. Top with half of cheddar cheese, then with remaining noodles, tomato mixture and cheddar cheese.

Cover with nonstick foil; bake 40 to 45 minutes or until noodles are tender. Uncover; let stand 15 minutes before serving.

Per serving: 271 calories, 17 grams protein, 6 grams fat (19 percent calories from fat), 3.2 grams saturated fat, 37 grams carbohydrate, 42 milligrams cholesterol, 244 milligrams sodium, 5 grams fiber.

Wednesday: Kids

When I was a kid, no dinner made me happier than grilled FRANKS ON BUNS and BAKED BEANS. Of course you'll want mustard and relish on the hot dogs. It's easy to munch on CELERY STICKS. Then there were the PURPLE COWS to laugh about: Put scoops of fat-free vanilla ice cream into tall glasses; fill with grape soda. Slurp with a straw.

Tip

When I was a kid, no dinner made me happier than grilled FRANKS ON BUNS and BAKED BEANS. Of course you'll want mustard and relish on the hot dogs. It's easy to munch on CELERY STICKS. Then there were the PURPLE COWS to laugh about: Put scoops of fat-free vanilla ice cream into tall glasses; fill with grape soda. Slurp with a straw.

Shopping List

reduced-sodium and reduced-fat frankfurters, buns, canned reduced-sodium baked beans, mustard, relish, celery, fat-free vanilla ice cream, grape soda.

Thursday: Budget

This CHICKEN-CORN CHOWDER is a delicious way to save money. Serve with GRILLED CHEESE SANDWICHES, SWEET PICKLES and deli CARROT SALAD. FRESH BLUEBERRIES are good for dessert.

Shopping List

butter, onion, celery, fresh jalapeno pepper, flour, 2 percent milk, cooked or canned chicken breast, frozen corn, dried thyme, cayenne pepper, coarse salt, canned no-salt-added cream-style corn, ingredients for grilled cheese sandwiches, sweet pickles, deli carrot salad, fresh blueberries.

CHICKEN-CORN CHOWDER

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1/2 cup chopped onion
  • 1/4 cup finely chopped celery
  • 1 fresh jalapeno pepper, seeded and minced
  • 2 tablespoons flour
  • 3 cups 2 percent milk
  • 2 cups chopped cooked chicken breast, or 1 (10- to 12-ounce) can chicken breast, drained
  • 1 1/2 cups frozen corn
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon coarse salt
  • 1 (14 3/4-ounce) can no-salt-added cream-style corn

Melt butter in a Dutch oven over medium. Add onion, celery and jalapeno pepper; cook 4 minutes or until vegetables are softened, stirring often. Add flour and cook 1 minute, stirring constantly. Stir in milk, chicken, frozen corn, thyme, cayenne pepper, salt and creamed corn. Bring to boil; cook 5 minutes or until thickened.

Per serving: 266 calories, 21 grams protein, 7 grams fat (24 percent calories from fat), 3.4 grams saturated fat, 30 grams carbohydrate, 55 milligrams cholesterol, 162 milligrams sodium, 3 grams fiber.

Friday: Express

You can have CHILI CHEESE PIEROGIES for a quick meal tonight. Heat oven to 400 degrees. Layer 1 package frozen (thawed) Mrs. T's (or another brand) onion pierogies in a 7-by-11-inch baking dish; top with 1 (15-ounce) can vegetarian chili and bake 15 to 20 minutes. Sprinkle with 4 ounces shredded 50 percent reduced-fat cheddar cheese and bake 5 more minutes or until cheese is melted. Garnish with reduced-fat sour cream before serving.

Serve with deli BROCCOLI SALAD and BAKED TORTILLA CHIPS. Fresh TROPICAL FRUITS make a quick dessert.

Shopping List

frozen Mrs. T's (or another brand) onion pierogies, canned vegetarian chili, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, deli broccoli salad, baked tortilla chips, fresh tropical fruits.

Saturday: Easy Entertaining

Invite friends for GRILLED CHICKEN. Garnish it with any MANGO, BLACK BEAN and CORN SALSA. Add WARM POTATO SALAD WITH LEMON AND MINT. Serve with fresh STEAMED ZUCCHINI and BAGUETTES. Buy a CHEESECAKE for dessert.

Shopping List

chicken to grill, mangoes, canned reduced-sodium black beans and corn for salsa, potatoes, coarse salt, lemons, extra-virgin olive oil, green onions, fresh mint, fresh zucchini, baguettes, cheesecake.

WARM POTATO SALAD WITH LEMON AND MINT

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 15 minutes; cooling time: 10 minutes

  • 3 pounds potatoes, peeled and cut into 1/2-inch pieces
  • 2 teaspoons coarse salt, divided
  • Juice of 3 lemons
  • 1/4 cup extra-virgin olive oil
  • 1 bunch green onions, white and green parts finely sliced
  • 10 fresh mint leaves, cut into chiffonade (see NOTE)
  • Place potatoes in a large pan; cover with 1 inch cold water. Add 1 teaspoon salt. Cover; bring to boil, remove lid and reduce heat to medium. After about 6 minutes, test every minute for doneness (knife will cut into potatoes with resistance; about 12 minutes). Do not overcook or you will have mush. Drain; gently transfer to serving bowl. Season warm potatoes with remaining salt, lemon juice and oil. Stir gently with a metal spoon. Cool 10 minutes; add onions and all but 1 tablespoon mint, stirring gently. Top with remaining mint as garnish. (Adapted from "Rose Water and Orange Blossoms," Maureen Abood; Running Press, 2015.)

NOTE: To cut mint into chiffonade, roll leaves tightly (like a cigarette) and thinly slice.

Per serving: 195 calories, 3 grams protein, 7 grams fat (32 percent calories from fat), 1 gram saturated fat, 31 grams carbohydrate, no cholesterol, 496 milligrams sodium, 5 grams fiber.

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.

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