health

7 Day Menu Planner for November 01, 2015

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

Sunday: Family

Serve the family HONEY-ORANGE GLAZED HAM today. Heat oven to 350 degrees. Place a 2- to 3-pound fully cooked boneless ham on a rack in a roasting pan. Roast uncovered 30 minutes or until meat thermometer registers 140 degrees.

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Meanwhile, mix together 1 tablespoon orange juice, 1/4 cup honey, 1/8 teaspoon cinnamon and 1/8 teaspoon ground cloves. Baste ham with mixture the last 10 minutes of roasting. Let stand 5 minutes; slice and serve.

To accompany the family favorite, make your own SCALLOPED POTATOES and steamed FRESH BROCCOLI. Buy APPLE COBBLER for dessert and top it with light WHIPPED CREAM.

Plan

Save enough ham and cobbler for Monday.

Shopping List

fully cooked boneless ham, orange juice, honey, cinnamon, ground cloves, scalloped potatoes, fresh broccoli, apple cobbler, light whipped cream.

Monday: Heat and Eat

Make FANCY-SCHMANCY HAM AND CHEESE SANDWICHES. In small bowl, combine 1 tablespoon whole-grain mustard with 1 tablespoon low-fat mayonnaise. Spread half of mayonnaise mixture on 4 slices Italian bread. Layer each slice with 1 1/2 ounces leftover ham slices and 1/4 cup shredded Gruyere cheese. Sprinkle with black pepper. Spread remaining mayonnaise mixture over each remaining bread slice. Place bread, mustard sides down, on top of sandwiches.

In shallow dish, whisk together 2 whole eggs and 1/4 cup skim milk. Dip both sides of each sandwich in egg mixture. Heat a large skillet coated with cooking spray on medium. Add sandwiches; cook 3 minutes on each side or until lightly browned. (Adapted from "Cooking Light: Dinnertime Survival Guide," Sally Kuzemchak; Oxmoor House, 2014.)

Add a ROMAINE SALAD. Warm the leftover APPLE COBBLER for dessert.

Shopping List

whole-grain mustard, low-fat mayonnaise, Italian bread, Gruyere cheese, black pepper, eggs, skim milk, cooking spray, romaine.

Tuesday: Express

You can make TOMATO SOUP WITH SPINACH AND CORN in no time. Prepare 2 (10-ounce) cans condensed tomato soup according to directions, using skim milk. Add 1 (10-ounce) package frozen (thawed and squeezed dry) chopped spinach and 1 cup frozen (thawed) corn. Heat through. Serve with a LETTUCE WEDGE and CHEESE TOAST. Enjoy fat-free STRAWBERRY ICE CREAM, topped with chocolate syrup, for dessert.

Plan

Save enough chocolate syrup for Thursday. Save enough ice cream for Friday.

Shopping List

canned condensed tomato soup, skim milk, frozen chopped spinach, frozen corn, lettuce, any bread and any cheese for cheese toast, fat-free strawberry ice cream, chocolate syrup.

Wednesday: Meatless

This BAKED EGGPLANT AND POLENTA was a hit and is going into our permanent collection of recipes. Serve with steamed GREEN BEANS and an ARUGULA SALAD WITH RED ONION RINGS. Add WHOLE-GRAIN BREAD. For dessert, PLUMS are perfect.

Shopping List

eggplant, cooking spray, jar no-salt-added or regular marinara sauce, part-skim shredded mozzarella cheese, parmesan cheese, ready-to-eat polenta, green beans, arugula, red onion, whole-grain bread, plums.

BAKED EGGPLANT AND POLENTA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 40 minutes

  • 1 (1 1/2-pound) eggplant, peeled and cut lengthwise into 8 slices
  • 1 (26-ounce) jar no-salt-added or regular marinara sauce, divided
  • 8 ounces part-skim shredded mozzarella cheese (2 cups), divided
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1 (17- or 18-ounce) tube ready-to-heat polenta, cut into 20 slices

Heat oven to 450 degrees. Coat both sides of eggplant slices with cooking spray. Place on a baking sheet and bake 20 minutes or until tender.

Reduce heat to 375 degrees. Place 4 slices eggplant in bottom of a 9-by-13-inch baking dish. Spread with 1 cup marinara sauce; sprinkle with 2/3 cup mozzarella and 1 tablespoon parmesan. Repeat once. Top with polenta slices, remaining sauce and both cheeses. Bake, uncovered, 20 minutes or until bubbly and cheese melts.

Per serving: 235 calories, 14 grams protein, 8 grams fat (31 percent calories from fat), 4.4 grams saturated fat, 26 grams carbohydrate, 27 milligrams cholesterol, 599 milligrams sodium, 4 grams fiber.

Thursday: Budget

There's nothing like a good meatloaf to perk up your wallet, and BARBECUE MEATLOAF fills the bill. Serve with OVEN FRIES (frozen) and ZUCCHINI. Make CORNBREAD (from a mix).

For dessert, enjoy CHOCOLATE SWIRL PUDDING. Prepare instant vanilla pudding using skim milk and swirl leftover chocolate syrup over the pudding. Top with fat-free whipped cream.

Plan

Save enough meatloaf for Friday.

Shopping List

onion, ground turkey breast, lean ground beef, dry bread crumbs, barbecue sauce, less-sodium Worcestershire sauce, Dijon mustard, garlic, dried thyme, frozen oven fries, zucchini, cornbread mix, instant vanilla pudding, skim milk, fat-free whipped cream.

BARBECUE MEATLOAF

Servings: makes 10 slices

Prep time: 15 minutes

Cook time: about 1 hour; standing time: 5 minutes

  • 1/2 cup chopped onion
  • 1 pound ground turkey breast
  • 1/2 pound lean ground beef
  • 1/2 cup dry bread crumbs
  • 1/2 cup plus 2 tablespoons barbecue sauce, divided
  • 2 tablespoons less-sodium Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried thyme

Heat oven to 350 degrees. Microwave onion 1 minute on high (100 percent power). Combine cooked onion, turkey, beef, bread crumbs, 1/2 cup barbecue sauce, Worcestershire sauce, mustard, garlic and thyme; mix. Spoon into a 9-by-4- or 5-inch loaf pan. Brush with remaining barbecue sauce. Bake 50 to 60 minutes or until internal temperature is 165 degrees. Drain fat. Cover and let stand 10 minutes. Slice and serve.

Per slice: 157 calories, 14 grams protein, 5 grams fat (31 percent calories from fat), 1.5 grams saturated fat, 12 grams carbohydrate, 46 milligrams cholesterol, 216 milligrams sodium, 0 fiber.

Friday: Kids

Show the kids how you can use magic to redesign the leftover meatloaf into BARBECUE TACOS. Crumble the leftover meatloaf, heat and spoon into warmed taco shells; top with shredded lettuce and any shredded cheese. Serve with vegetarian BAKED BEANS. Leftover STRAWBERRY ICE CREAM is a favorite dessert, especially with FRESH STRAWBERRIES on top.

Shopping List

taco shells, lettuce, any shredded cheese, vegetarian baked beans, fresh strawberries.

Saturday: Easy Entertaining

Any guest would welcome SEASONED CHICKEN WITH ARTICHOKES. Serve with LINGUINE tossed with freshly grated parmesan and chopped parsley and a packaged ITALIAN-MIX SALAD and BAGUETTES. For dessert, COCONUT LAYER CAKE is perfect for your guests.

Shopping List

olive oil, packaged boneless skinless chicken breasts, Italian seasoning, dry white wine if desired, unsalted chicken broth, canned water-packed artichoke hearts, canned reduced-sodium cannellini beans, black pepper, fresh parsley, linguine, parmesan cheese, Italian-mix packaged salad, baguettes, coconut layer cake.

SEASONED CHICKEN WITH ARTICHOKES

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: 17 to 23 minutes

  • 1 tablespoon olive oil
  • 1- to 1 1/4-pound package boneless skinless chicken breasts
  • 1 teaspoon Italian seasoning
  • 1/2 cup dry white wine (or unsalted chicken broth)
  • 1/2 cup unsalted chicken broth
  • 1 (14-ounce) can water-packed artichoke hearts, quartered and drained
  • 1 (19-ounce) can reduced-sodium cannellini beans, rinsed and drained
  • 1/4 teaspoon black pepper
  • 3 tablespoons chopped fresh parsley

Heat oil in a large nonstick skillet on medium-high. Flatten chicken to an even thickness. Sprinkle with Italian seasoning. Add chicken to skillet and cook 6 to 8 minutes, turning once. Remove chicken to plate and cover with foil. Pour wine (if desired) and broth into pan and bring to boil, stirring to loosen any brown particles that may have accumulated on bottom of pan. Boil 4 to 6 minutes to reduce liquid by half. Add artichokes and beans; cover and cook 3 minutes or until heated through. Return chicken with accumulated juices to pan; add pepper. Cover and cook 2 to 4 more minutes or until chicken is 165 degrees. Sprinkle with parsley and serve.

Per serving: 299 calories, 31 grams protein, 7 grams fat (21 percent calories from fat), 1.1 grams saturated fat, 24 grams carbohydrate, 73 milligrams cholesterol, 583 milligrams sodium, 6 grams fiber.

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health

7 Day Menu Planner for October 25, 2015

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

Sunday: Family

BEEF STEW is always good for family day. Add some MIXED GREENS and WHOLE-GRAIN ROLLS. Buy or make a CHERRY PIE for dessert.

Plan

Save enough stew for Monday.

Shopping List

beef cubes for stew, flour, coarse salt, pepper, dried thyme, lower-sodium beef broth, no-salt-added tomato paste, dry red wine, garlic, red potatoes, assorted mushrooms (such as shiitake, crimini, oyster and button), baby carrots, salad greens, whole-grain rolls, cherry pie.

BEEF STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 4 hours on high; 7 to 8 hours on low

  • 1 1/2 pounds well-trimmed beef for stew, cut into 1-inch cubes
  • 1/4 cup flour
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon dried thyme
  • 3/4 cup lower-sodium beef broth
  • 1/4 cup no-salt-added tomato paste
  • 1/3 cup dry red wine
  • 2 cloves garlic, minced
  • 2 pounds red potatoes, cut into bite-size pieces
  • 8 ounces assorted mushrooms (such as shiitake, crimini, oyster and button), cut into quarters
  • 1 1/2 cups baby carrots

Place beef in 4-quart or larger slow cooker. Combine flour, salt, pepper and thyme; mix well. Sprinkle over beef; toss to coat. Combine broth, tomato paste, wine and garlic; mix well. Pour over beef. Add potatoes, mushrooms and carrots; mix well. Cover and cook on high 4 hours or on low 7 to 8 hours, or until beef and vegetables are tender. Stir well before serving.

Per serving: 345 calories, 28 grams protein, 8 grams fat (22 percent calories from fat), 3.1 grams saturated fat, 38 grams carbohydrate, 71 milligrams cholesterol, 453 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Brighten the leftover STEW by adding some frozen green peas when you reheat it. Serve with SALAD GREENS and CRUSTY BREAD. For dessert, PEARS are perfect.

Plan

Make Tuesday's casserole today if time permits.

Shopping List

frozen green peas, salad greens, crusty bread, pears.

Tuesday: Budget

You won't mind saving a few greenbacks with delicious NEW MEXICO-STYLE CHILI-CHICKEN CASSEROLE. Serve with a SLICED AVOCADO SALAD. KIWIFRUIT is a simple dessert.

Shopping List

cooking spray, unsalted chicken broth, canned chopped green chilies, onion, reduced-fat sour cream, coarse salt, cumin, pepper, canned reduced-sodium, reduced-fat cream of chicken soup, garlic, corn tortillas, shredded cooked chicken breast, 50 percent reduced-fat cheddar cheese, avocado, salad greens, kiwifruit.

NEW MEXICO-STYLE CHILI-CHICKEN CASSEROLE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 40 minutes

  • 1 (14-ounce) can unsalted chicken broth
  • 2 (4-ounce) cans chopped green chilies, drained
  • 1 cup chopped onion
  • 1 cup reduced-fat sour cream
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon cumin
  • 1/2 teaspoon freshly ground black pepper
  • 2 (10 1/2-ounce) cans condensed reduced-sodium, reduced-fat cream of chicken soup
  • 1 clove garlic, minced
  • 18 (6-inch) corn tortillas
  • 1 pound cooked chicken breast, shredded
  • 2 cups finely shredded 50 percent reduced-fat cheddar cheese (8 ounces)

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large pan, combine broth, chilies, onion, sour cream, salt, cumin, pepper, soup and garlic; mix well. Bring to boil, stirring constantly. Remove from heat. Spread 1 cup soup mixture in dish. Arrange 6 tortillas over soup mixture (tearing to fit dish) and top with 1 cup chicken and 1/2 cup cheese. Repeat layers, ending with the cheese. Spread remaining soup mixture over cheese. Bake 30 minutes or until bubbly.

TIP: If you prepare the day ahead, cover with nonstick foil. When ready to serve, bake 1 hour. Uncover, and bake 30 minutes more or until bubbly.

Per serving: 358 calories, 34 grams protein, 14 grams fat (33 percent calories from fat), 7 grams saturated fat, 28 grams carbohydrate, 93 milligrams cholesterol, 851 milligrams sodium, 3 grams fiber.

Wednesday: Express

You can make TURKEY PHILLY SANDWICHES for a quick dinner. Heat oven to 375 degrees. In a large nonstick skillet, melt 2 teaspoons butter on medium and cook 1 cup chopped onion and green bell pepper (frozen or refrigerated) for 5 minutes or until softened; drain. Divide vegetable mixture and 12 ounces deli sliced turkey breast evenly among bottom halves of 4 split sandwich rolls; top each with 1 slice mozzarella cheese and the other halves of rolls. Place on baking sheet and bake 5 minutes or until cheese melts.

Serve with VEGGIE CHIPS and DILL PICKLES. CHUNKY APPLESAUCE is a good dessert.

Shopping List

butter, chopped onion and green bell pepper (frozen or refrigerated), deli sliced turkey breast, sandwich rolls, sliced mozzarella cheese, veggie chips, dill pickles, chunky applesauce.

Thursday: Meatless

Enjoy easy RED PEPPER-SPINACH LASAGNA for a no-meat dinner. Coat a 4-quart or larger slow cooker with cooking spray. Spread 3/4 cup (from 26- to 28-ounce jar) tomato pasta sauce in cooker.

In a large bowl, mix 2 medium chopped red bell peppers, 1 small chopped onion and 2 (9-ounce) boxes frozen chopped spinach (thawed and squeezed dry); stir in remaining pasta sauce and 1 (8-ounce) can no-salt-added tomato sauce.

Layer 3 (9 total) (broken to fit) uncooked lasagna noodles in slow cooker. Top with 1/3 (of 16-ounce jar) Alfredo sauce over noodles, spreading to cover. Top with 5 (15 total) provolone cheese slices, overlapping if necessary. Top with 1/3 of vegetable mixture (about 2 cups), spreading evenly. Repeat layers twice. Sprinkle 1/4 cup parmesan cheese on top. Cover; cook on low 5 to 6 hours. (Adapted from "Betty Crocker: The Big Book of One-Pot Dinners"; Houghton Mifflin Harcourt, 2015.)

Add a LETTUCE WEDGE and some GARLIC BREAD. Enjoy fat-free VANILLA ICE CREAM for dessert.

Plan

Buy enough Alfredo sauce for Friday. Save enough ice cream for Saturday.

Shopping List

cooking spray, tomato pasta sauce, red bell peppers, onion, frozen chopped spinach, no-salt-added tomato sauce, lasagna noodles, Alfredo sauce, sliced provolone slices, parmesan cheese, lettuce, garlic bread, fat-free vanilla ice cream.

Friday: Kids

Treat the kids to RAVIOLI WITH ALFREDO SAUCE tonight. Cook refrigerated ravioli according to package directions and top with leftover Alfredo sauce. Serve with RED AND ORANGE BELL PEPPER RINGS and SOFT BREAD STICKS. Let the kids make OREO (instant) COOKIES 'N' CREAM PUDDING (such as Jell-O) with skim milk for dessert.

Shopping List

refrigerated ravioli, red and orange bell peppers, soft bread sticks, instant Oreo Cookies 'N' Cream Pudding (such as Jell-O), skim milk.

Saturday: Easy Entertaining

Serve your lucky guests GRILLED SALMON WITH DILL SAUCE (mix 1/2 cup reduced-fat sour cream, 2 tablespoons fresh lemon juice, 2 tablespoons chopped fresh dill and 1 tablespoon capers). Serve with FETTUCCINE tossed with pesto, STEAMED FRESH BROCCOLI and BAGUETTES. Finish with our favorite, HONEY-RUM PEACH GALETTE topped with leftover ICE CREAM.

Shopping List

salmon fillets, reduced-fat sour cream, lemon, fresh dill, capers, fettuccine, pesto, fresh broccoli, baguettes, refrigerated piecrust, sugar, nutmeg, peaches, cooking spray, honey, rum extract.

HONEY-RUM PEACH GALETTE

Servings: makes 10 servings

Prep time: 10 minutes

Cook time: about 30 minutes

  • 1 refrigerated piecrust (from 15-ounce package)
  • 2 to 4 tablespoons sugar (according to sweetness of peaches)
  • 1/2 teaspoon nutmeg
  • 2 cups sliced peaches
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon rum extract

Heat oven to 425 degrees. Place room-temperature piecrust on a lightly floured surface; roll into a 12-inch circle and place on a 12-inch pizza pan. Combine sugar and nutmeg. Sprinkle 1 tablespoon sugar mixture over dough. Arrange peaches spokelike on top of dough 1 inch from edge, working from outside edge to center. Sprinkle peaches with remaining sugar mixture. Fold dough over peaches and crimp edges to fit; coat dough with cooking spray. Bake 30 minutes. Combine honey and rum extract and microwave on high 20 to 40 seconds. Brush mixture over warm tart and serve with ice cream.

Per serving: 119 calories, 1 gram protein, 6 grams fat (40 percent calories from fat), 2.4 grams saturated fat, 18 grams carbohydrate, 2 milligrams cholesterol, 110 milligrams sodium, 1 gram fiber.

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health

7 Day Menu Planner for October 18, 2015

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

Sunday: Family

This SPICE-RUBBED PORK LOIN ROAST sets the stage for a family gathering. Heat oven to 350 degrees. Pat 1 (2-pound) well-trimmed boneless pork loin roast with paper towels. In a jar with a tight-fitting lid, combine 1 tablespoon chili powder, 1 tablespoon cumin, 1 teaspoon cinnamon, 1 teaspoon brown sugar, 1 teaspoon crushed red pepper, 1/2 teaspoon coarse salt, 2 teaspoons black pepper and 2 teaspoons ground coriander. Mix well. Use 2 to 3 tablespoons of rub to season all surfaces of roast. Place roast in shallow pan and bake 20 minutes per pound or until internal temperature reaches 145 degrees. Remove from oven and let stand 5 minutes before slicing.

Serve with BAKED SWEET POTATOES and steamed fresh CAULIFLOWER sprinkled with chopped fresh parsley. Add DINNER ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Prepare Monday's entree today if time permits. Save enough pie for Tuesday and enough pork for Wednesday.

Shopping List

boneless pork loin roast, chili powder, cumin, cinnamon, brown sugar, crushed red pepper, coarse salt, black pepper, ground coriander, sweet potatoes to bake, fresh cauliflower, fresh parsley, dinner rolls, chocolate meringue pie.

Monday: Meatless

We added BARLEY AND BLACK BEAN PILAF to our meatless favorites file. Add a SPINACH SALAD and BAGUETTES. Fresh GRAPES are a simple dessert.

Plan

Save enough pilaf for Wednesday.

Shopping List

canola oil, onion, garlic, unsalted vegetable broth, pearled barley, turmeric, cumin, chipotle chili powder, coarse salt, yellow squash, red bell pepper, canned reduced-sodium black beans, frozen green peas, fresh spinach, baguettes, grapes.

BARLEY AND BLACK BEAN PILAF

Servings: makes 9 cups

Prep time: 15 minutes

Cook time: about 65 minutes; standing time 5 minutes

  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 4 cups unsalted vegetable broth
  • 1 cup uncooked pearled barley
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chipotle chili powder
  • 1/2 teaspoon coarse salt
  • 2 medium yellow squash, halved lengthwise, then crosswise in 1/2-inch slices
  • 1 large red bell pepper, coarsely chopped
  • 1 (15-ounce) can reduced-sodium rinsed black beans
  • 1 cup frozen green peas, thawed

In a large nonstick skillet, heat oil on medium. Add onion and garlic; cook 4 minutes, stirring occasionally. Stir in broth, barley, turmeric, cumin, chili powder and salt. Heat to boiling. Reduce heat to low; cover and simmer 40 minutes, stirring occasionally. Stir in squash, bell pepper and beans. Cover; cook 10 to 15 minutes, stirring occasionally, until squash and barley are just tender. Stir in peas. Cover; cook 3 to 5 minutes or until peas are cooked. Let stand 5 minutes, covered, to blend flavors. (Adapted from "Betty Crocker: The Big Book of One-Pot Dinners," Betty Crocker Kitchens; Houghton Mifflin Harcourt, 2015.)

Per cup: 172 calories, 6 grams protein, 2 grams fat (10 percent calories from fat), 0.2 gram saturated fat, 34 grams carbohydrate, no cholesterol, 265 milligrams sodium, 8 grams fiber.

Tuesday: Express

Make a TURKEY CRANBERRY SANDWICH on honey-wheat bread. Spread the bread with deli cranberry mustard. Top with deli sliced turkey, sliced Muenster cheese and baby greens. Alongside, add deli VEGETABLE SOUP. How about a slice of leftover PIE for dessert?

Shopping List

honey-wheat bread, deli cranberry mustard, deli sliced turkey, sliced Muenster cheese, baby greens, deli vegetable soup.

Wednesday: Heat and Eat

Make PORK AND BEAN STEW tonight. Chop Sunday's leftover cooked pork and add it to the leftover pilaf from Monday, along with cooked rice; mix well. Heat and eat. On the side, add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE SPEARS make a good dessert.

Shopping List

rice, salad greens, whole-grain rolls, fresh pineapple.

Thursday: Kids

Kids will welcome CUBED STEAKS for dinner. Just lightly coat the tender steaks with flour and pan-fry in a nonstick skillet on medium in a little canola oil until cooked through. Serve GRAVY on the side, along with MASHED POTATOES, PEAS AND CARROTS (frozen) and SOFT BREAD STICKS.

Let the children help you prepare PEANUT BUTTER AND BANANA WRAPS for dessert. Spread 2 tablespoons creamy peanut butter on each of 4 whole-wheat flour tortillas. Drizzle 1 tablespoon honey over each tortilla. Top with banana slices and miniature chocolate chips. Roll and secure with toothpicks.

Shopping List

cubed steaks, flour, canola oil, gravy, potatoes to mash, frozen peas and carrots, soft bread sticks, creamy peanut butter, whole-wheat flour tortillas, honey, bananas, miniature chocolate chips.

Friday: Budget

Use hominy instead of the traditional beans in this CHUNKY CHICKEN CHILI and you'll like the result. Serve with a LETTUCE WEDGE with crumbled BLUE CHEESE. Add CORNBREAD (from a mix). For dessert, PLUMS are light.

Shopping List

boneless, skinless chicken thighs, canned no-salt-added diced tomatoes with green chilies, canned no-salt-added tomato sauce, packaged less-sodium chili seasoning mix, canned hominy, reduced-fat sour cream, cilantro, lettuce, crumbled blue cheese, cornbread mix, plums.

CHUNKY CHICKEN CHILI

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 7 to 8 hours on low, plus hominy

  • 2 pounds well-trimmed boneless, skinless chicken thighs
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chilies (mild to original), undrained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (1 1/4- to 1 3/8-ounce) package less-sodium chili seasoning mix
  • 2 (15 1/2-ounce) cans hominy, rinsed
  • Reduced-fat sour cream and chopped cilantro, if desired

Place chicken in a 4-quart or larger slow cooker. In a medium bowl, combine tomatoes with green chilies and liquid, tomato sauce and chili seasoning mix. Mix well and pour over chicken. Cover and cook on low 7 to 8 hours or until chicken is no longer pink. Stir to break up chicken. Mix in hominy; cover and cook on low 15 minutes or until heated through. Serve with sour cream and cilantro, if desired.

Per serving: 241 calories, 25 grams protein, 5 grams fat (18 percent calories from fat), 1.2 grams saturated fat, 25 grams carbohydrate, 108 milligrams cholesterol, 661 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Entertain friends with SPOOKY KOREAN-GRILLED BEEF SKEWERS WITH TRANSYLVANIA SLAW. Serve with WITCHY CORN-ON-THE-COB and OPEN-SESAME BREAD STICKS. Add GOBLINS' BUTTERSCOTCH PEARS for dessert: Drizzle butterscotch sauce over fresh cored and sliced pears. Top with toasted coconut. Say "Boo!" to your guests.

Shopping List

boneless beef loin or sirloin steak, less-sodium soy sauce, sesame seeds, brown sugar, ground ginger, garlic powder, crushed red pepper, green onions, packaged angel hair coleslaw mix, radishes, rice vinegar, canola oil, coarse salt, corn-on-the-cob, sesame bread sticks, butterscotch sauce, fresh pears, coconut.

SPOOKY KOREAN-GRILLED BEEF SKEWERS WITH TRANSYLVANIA SLAW

Servings: makes 4 servings for beef; makes 8 servings for slaw

Prep time: 15 minutes; freezer time: 20 minutes; marinating time: 30 minutes

Cook time: 6 to 8 minutes

  • For the beef:
  • 1 pound boneless beef loin or sirloin steak
  • 3 tablespoons less-sodium soy sauce
  • 2 tablespoons toasted sesame seeds (see Note)
  • 2 tablespoons brown sugar
  • 1 tablespoon water
  • 1 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper
  • 2 green onions, sliced
  • For the slaw:
  • 1 (10- to 16-ounce) package angel hair coleslaw mix
  • 1 cup chopped radishes
  • 1/3 cup rice vinegar
  • 3 tablespoons brown sugar
  • 2 tablespoons canola oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon crushed red pepper

Place steak in freezer for 20 minutes; cut into 2-by-1/4-inch-thick strips. Combine remaining steak ingredients in resealable plastic bag. Add steak and coat with marinade. Refrigerate 30 minutes. Remove steak and discard marinade. Thread steak in zigzag fashion (or weave) onto 4 metal skewers. Grill or broil 6 to 8 minutes or until desired doneness.

Meanwhile, in a large bowl, combine coleslaw mix and radishes; set aside. Mix remaining slaw ingredients for dressing until well-blended. Pour dressing over slaw; toss well. Cover and refrigerate until ready to serve.

Note: Bake sesame seeds on a cookie sheet in a 350-degree oven for 4 to 6 minutes or until golden.

Per serving (beef): 132 calories, 22 grams protein, 4 grams fat (28 percent calories from fat), 1.5 grams saturated fat, 1 gram carbohydrate, 56 milligrams cholesterol, 336 milligrams sodium, no fiber.

Carb count: 0.

Per serving (slaw): 64 calories, 1 gram protein, 4 grams fat (49 percent calories from fat), 0.3 gram saturated fat, 8 grams carbohydrate, no cholesterol, 78 milligrams sodium, 1 gram fiber.

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