health

7 Day Menu Planner for November 15, 2015

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

Sunday: Family

The wonderful aromas of APPLE AND SPICE PORK LOIN ROAST will draw the family to the table in no time.

A perfect side dish is ROASTED SWEET POTATOES. Heat oven to 400 degrees. Scrub and halve sweet potatoes lengthwise; place in baking dish, cut-side up. Drizzle with extra-virgin olive oil, chopped fresh thyme, and coarse salt and pepper to taste. Bake 35 to 45 minutes or until golden-brown and tender.

Add frozen GREEN PEAS and DINNER ROLLS. For dessert, top GINGERBREAD with MOLASSES CREAM. Mix 1 cup any frozen whipped topping (thawed) with 2 tablespoons molasses and spoon over the gingerbread.

Plan

Save enough pork and gingerbread for Monday.

Shopping List

unsweetened applesauce, brown sugar, cider vinegar, prepared mustard, ground cloves, flour, coarse salt, sugar, garlic powder, pepper, boneless pork loin roast, sweet potatoes to bake, extra-virgin olive oil, fresh thyme, frozen green peas, dinner rolls, gingerbread, any frozen whipped topping, molasses.

APPLE AND SPICE PORK LOIN ROAST

Servings: makes 12 servings (using a 3-pound roast)

Prep time: 15 minutes

Cook time: about 50 to 55 minutes; standing time: 5 minutes

  • 1 cup unsweetened applesauce
  • 1/3 cup packed brown sugar
  • 2 teaspoons cider vinegar
  • 1 teaspoon prepared mustard
  • 1/4 teaspoon ground cloves
  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon sugar
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon pepper
  • 1 (3- to 4-pound) well-trimmed boneless pork loin roast

Heat oven to 350 degrees. Mix together applesauce, brown sugar, vinegar, mustard and cloves; refrigerate half of mixture and set aside the remaining amount. In a small bowl, combine flour, salt, sugar, garlic powder and pepper. Rub flour mixture evenly over entire surface of pork. Place pork on rack in shallow roasting pan. Roast 40 minutes, uncovered, or until internal temperature is 135 degrees. Spoon reserved applesauce mixture over pork. Continue roasting until internal temperature reaches 145 degrees (8 to 12 minutes). Transfer roast to serving platter; cover with foil and let stand for 5 minutes before slicing. In a small pan, heat refrigerated applesauce mixture until boiling; boil 1 minute. Spoon heated applesauce mixture over pork slices.

Per serving: 201 calories, 23 grams protein, 8 grams fat (35 percent calories from fat), 2.8 grams saturated fat, 9 grams carbohydrate, 64 milligrams cholesterol, 133 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the Sunday leftovers for BAKED PORK AND SAUERKRAUT. Heat oven to 350 degrees. Rinse and drain 2 pounds refrigerated sauerkraut and spoon into a 2-quart baking dish coated with cooking spray. Stir in 1 teaspoon caraway seeds. Top with sliced cooked (leftover) pork. Cover tightly with foil. Bake 25 minutes or until hot. Serve with any MASHED POTATOES, deli CARROT SALAD and RYE BREAD. Dessert is leftover GINGERBREAD.

Plan

Buy enough carrot salad for Wednesday.

Shopping List

refrigerated sauerkraut, cooking spray, caraway seeds, any mashed potatoes, deli carrot salad, rye bread.

Tuesday: Meatless

Make dinner a light one tonight with PENNE WITH SPINACH AND OLIVES. Add a LETTUCE WEDGE and GARLIC BREAD. PEACHES are a simple dessert.

Shopping List

penne or other tube-shaped pasta, extra-virgin olive oil, balsamic vinegar, garlic, fresh spinach, kalamata olives, capers, reduced-fat crumbled feta cheese with tomato and basil, lettuce, garlic bread, peaches.

PENNE WITH SPINACH AND OLIVES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: for the pasta

  • 12 ounces penne or other tube-shaped pasta
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 3 cloves garlic, crushed
  • 2 cups chopped fresh spinach
  • 1/4 cup kalamata olives (pitted, chopped)
  • 2 tablespoons rinsed capers
  • 1 (3.5-ounce) package (about 3/4 cup) reduced-fat crumbled feta cheese with tomatoes and basil (or plain)

Cook pasta according to directions. Meanwhile, in a large bowl, combine oil, vinegar and garlic; mix and let stand while pasta cooks. Add cooked pasta, spinach, olives, capers and feta; toss and serve.

Per serving: 309 calories, 11 grams protein, 9 grams fat (27 percent calories from fat), 2.2 grams saturated fat, 45 grams carbohydrate, 5 milligrams cholesterol, 415 milligrams sodium, 2 grams fiber.

Wednesday: Express

Look for any packaged frozen PHILLY CHEESESTEAKS and follow the directions. Add (frozen) O'BRIEN POTATOES and leftover CARROT SALAD. Try PLUMS for dessert.

Shopping List

packaged frozen Philly cheesesteaks, frozen O'Brien potatoes, plums.

Thursday: Thanksgiving

Enjoy all the family favorites, including TURKEY, DRESSING, GRAVY, MASHED POTATOES, GREEN BEANS and CRANBERRIES, as you gather for Thanksgiving. For dessert, PUMPKIN PECAN CRUNCH takes two favorites, pumpkin and pecans, in another direction. Top with light whipped cream.

Plan

Save enough turkey for Friday and enough Pumpkin Pecan Crunch for Saturday.

Shopping List

ingredients for your turkey, dressing, gravy, mashed potatoes, green beans, cranberries, canned pumpkin, evaporated skim milk, eggs, sugar, brown sugar, pumpkin pie spice, pure vanilla extract, salt, cooking spray, 2-layer size yellow cake mix, chopped pecans, butter, light whipped cream.

PUMPKIN PECAN CRUNCH

Servings: makes 24 servings

Prep time: 15 minutes

Cook time: 50 minutes

  • 1 (15-ounce) can pumpkin
  • 1 (12-ounce) can evaporated skim milk
  • 3 eggs
  • 1 cup sugar
  • 1/2 cup firmly packed brown sugar
  • 6 teaspoons pumpkin pie spice, divided
  • 1 tablespoon pure vanilla extract
  • 1/4 teaspoon salt (not coarse salt)
  • 1 (2-layer size) yellow cake mix
  • 1 cup chopped pecans
  • 1 cup (2 sticks) butter, melted

Preheat oven to 350 degrees. Mix pumpkin, milk, eggs, both sugars, 5 teaspoons of the pumpkin pie spice, vanilla and salt in large bowl until well blended. Pour into 13-by-9-inch baking pan coated with cooking spray. Stir cake mix and remaining pumpkin pie spice in medium bowl with wire whisk. Sprinkle dry cake mix evenly over pumpkin mixture. Sprinkle with pecans. Drizzle evenly with melted butter. Bake 50 minutes or until golden brown. Serve warm or at room temperature, topped with light whipped cream. Refrigerate leftover dessert.

Per serving: 264 calories, 4 grams protein, 13 grams fat (44 percent calories from fat), 5.9 grams saturated fat, 34 grams carbohydrate, 44 milligrams cholesterol, 260 milligrams sodium, 1 gram fiber.

Friday: Budget

Use some Thanksgiving leftovers for CRANBERRY-ANCHO TURKEY SANDWICHES. For one sandwich: Toast 2 slices sourdough bread. Spread 2 tablespoons reduced-fat cream cheese on the toast. Spread both sides with 1/4 cup whole-berry cranberry sauce. Top one slice with sliced (leftover) turkey; sprinkle with ancho chile powder and add romaine. Cover with other toast slice; cut on diagonal and serve with BAKED CHIPS and CELERY STICKS. For dessert, lighten up with fresh PINEAPPLE CHUNKS.

Shopping List

sourdough bread, reduced-fat cream cheese, whole-berry cranberry sauce, ancho chile powder, romaine, baked chips, celery sticks, pineapple.

Saturday: Easy Entertaining

Entertain your friends with GRILLED BURGERS AND ONIONS for a change of pace from the holiday eat-a-thons. Grill the (lean ground beef) burgers 13 to 15 minutes for medium. Grill thick (1/2-inch) slices of Vidalia (or other sweet onions) 10 to 12 minutes or until tender. Before grilling, brush onions with canola oil and season burgers and onions with coarse salt and pepper.

Serve the burgers and onions on grilled, whole-grain buns along with ROASTED RED POTATOES and a SLICED TOMATO AND LETTUCE SALAD on the side. For dessert, leftover PUMPKIN PECAN CRUNCH is as easy as it gets.

Shopping List

lean ground beef, Vidalia or other sweet onions, canola oil, coarse salt, pepper, whole-grain buns, red potatoes, tomatoes, lettuce.

health

7 Day Menu Planner for November 08, 2015

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

Sunday: Family

November is just the right time for SIMPLE SAVORY BEEF POT ROAST WITH VEGETABLES. Coat a Dutch oven with cooking spray and heat on medium until hot. Add 1 (2 1/2-pound) boneless beef blade chuck roast; brown evenly. Pour off drippings; season roast with 1/2 teaspoon coarse salt and 1/2 teaspoon black pepper. Add 1 cup Burgundy or any dry red wine and 2 tablespoons minced garlic; bring to boil. Reduce heat and cover tightly; simmer 2 1/4 to 2 1/2 hours or until roast is fork-tender. Remove beef; keep warm.

Skim fat from liquid and bring to boil. Reduce heat to medium; cook 5 minutes. Add 3 cups frozen vegetable blend (any variety); bring to boil. Reduce heat to medium; cook, uncovered, 5 to 7 minutes or until vegetables are tender and liquid is slightly reduced. Stir in 1 tablespoon chopped fresh thyme.

Carve pot roast into thin slices; garnish with additional thyme, if desired. Add vegetable mixture before serving.

Serve with MASHED POTATOES, SPINACH SALAD and WHOLE-GRAIN ROLLS. Top ANGEL FOOD CAKE with STRAWBERRIES and light WHIPPED CREAM for dessert.

Plan

Save enough beef, vegetables and strawberries for Monday. Save enough cake for Tuesday.

Shopping List

cooking spray, boneless beef blade chuck roast, coarse salt, black pepper, Burgundy or any dry red wine, garlic, any frozen vegetable blend, fresh thyme, mashed potatoes, fresh spinach, whole-grain rolls, angel food cake, strawberries, light whipped cream.

Monday: Heat and Eat

Make BEEF AND BROCCOLI SLAW WRAPS with leftover beef. Shred 2 cups of the beef and combine with 3 cups packaged broccoli slaw mix and 1/4 cup hoisin sauce; mix well. Spoon onto warmed whole-grain tortillas; roll, halve and eat.

Heat the leftover VEGETABLES and serve alongside. Add MIXED GREENS. For dessert, top leftover STRAWBERRIES with fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Saturday.

Shopping List

packaged broccoli slaw mix, hoisin sauce, whole-grain tortillas, mixed salad greens, fat-free vanilla ice cream.

Tuesday: Express

Stop by the market on the way home, and in no time you'll have SMOKED TURKEY, BRIE AND GRANNY SMITH APPLE SANDWICHES ON BAGUETTES for a quick dinner. Serve with VEGGIE CHIPS. For dessert, cut the leftover CAKE into cubes and mix with instant BANANA PUDDING made with 1 percent milk.

Shopping List

deli smoked turkey, brie cheese, Granny Smith apples, baguettes, veggie chips, instant banana pudding, 1 percent milk.

Wednesday: Meatless

Make it meatless and easy with LINGUINE WITH ZUCCHINI AND FRESH MINT. Serve with an ITALIAN SALAD and GARLIC BREAD. PLUMS are your dessert.

Shopping List

linguine, olive oil, butter, zucchini, garlic, fresh mint, coarse salt, black pepper, parmesan cheese, Italian salad, garlic bread, plums.

LINGUINE WITH ZUCCHINI AND MINT

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 5 minutes, plus pasta

  • 12 ounces linguine
  • 2 1/2 tablespoons olive oil, divided
  • 1 teaspoon butter
  • 2 pounds (8 cups) fresh zucchini, halved lengthwise and cut into 1/4-inch slices
  • 4 cloves garlic, minced
  • 1/4 cup chopped fresh mint
  • 1/2 teaspoon coarse salt
  • 3/4 teaspoon freshly ground black pepper, divided
  • 1/4 cup freshly grated parmesan cheese

Cook linguine according to directions; drain and toss with 1 tablespoon olive oil. In a large nonstick skillet, melt butter over medium-high heat. Add zucchini and garlic; cook 4 minutes or until softened. Stir in mint, salt and 1/4 teaspoon pepper. Combine zucchini mixture with cooked pasta and remaining olive oil; toss to coat. Sprinkle with cheese and remaining pepper.

Per serving: 311 calories, 11 grams protein, 9 grams fat (25 percent calories from fat), 2 grams saturated fat, 48 grams carbohydrate, 5 milligrams cholesterol, 235 milligrams sodium, 3 grams fiber.

Thursday: Budget

We're always in the mood for a good LENTIL SOUP, and this one is a keeper. Serve the soup with ORANGE AND GRAPEFRUIT SECTIONS ON LETTUCE and WHOLE-GRAIN ROLLS. Buy OATMEAL COOKIES for dessert.

Shopping List

extra-virgin olive oil, onion, carrot, celery, garlic, dried lentils, fresh dill, bay leaves, crushed red pepper, canned no-salt-added tomato sauce, balsamic vinegar, coarse salt, black pepper, reduced-fat crumbled feta cheese, oranges, grapefruit, lettuce, whole-grain rolls, oatmeal cookies.

LENTIL SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup chopped onion
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 2 cloves garlic, minced
  • 5 1/2 cups water
  • 1 1/2 cups dried lentils, picked over
  • 2 tablespoons to 1/4 cup chopped fresh dill, divided
  • 2 bay leaves
  • 1 teaspoon crushed red pepper
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 tablespoon balsamic vinegar
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup reduced-fat crumbled feta cheese (3 ounces)

In a Dutch oven, heat oil on medium until hot. Add onion, carrot, celery and garlic; cook 10 minutes or until vegetables are tender, stirring frequently. Add water, lentils, 1 tablespoon dill, bay leaves, red pepper and tomato sauce. Bring to boil; reduce heat and simmer 30 minutes or until lentils are tender. Stir in remaining dill, vinegar, salt and black pepper; discard bay leaves. Sprinkle with cheese and serve.

Per serving: 268 calories, 18 grams protein, 6 grams fat (20 percent calories from fat), 1.7 grams saturated fat, 39 grams carbohydrate, 5 milligrams cholesterol, 454 milligrams sodium, 8 grams fiber.

Friday: Kids

What kid could resist CREAMY-GREENY WAGON WHEEL PASTA for dinner? Stir 1 (10 1/4-ounce) can condensed less-fat, less-sodium cream of mushroom soup and 3/4 cup 1 percent milk over low heat until hot. Stir in 2 cups frozen tiny green peas. Cook 5 minutes; toss with cooked wagon wheel (or rotini) pasta.

Serve with CHERRY TOMATO halves and SOFT BREAD STICKS. Make STRAWBERRY GRANOLA PARFAITS for dessert. Layer strawberry yogurt, granola and sliced fresh strawberries in a tall glass.

Shopping List

canned condensed less-fat, less-sodium cream of mushroom soup, 1 percent milk, frozen tiny green peas, wagon wheel (or rotini) pasta, cherry tomatoes, soft bread sticks, strawberry yogurt, granola, strawberries.

Saturday: Easy Entertaining

Our guests were inspired to add edamame (green soybeans) to their favorites list after they tried SHRIMP WITH EDAMAME SUCCOTASH. Serve the lima bean stand-in (edamame) with a BOSTON LETTUCE SALAD and BAGUETTES. For dessert, pour warm CARAMEL SAUCE over leftover ICE CREAM for dessert.

Tip

Our guests were inspired to add edamame (green soybeans) to their favorites list after they tried SHRIMP WITH EDAMAME SUCCOTASH. Serve the lima bean stand-in (edamame) with a BOSTON LETTUCE SALAD and BAGUETTES. For dessert, pour warm CARAMEL SAUCE over leftover ICE CREAM for dessert.

Shopping List

frozen shelled edamame (green soybeans), bacon, celery, red onion, garlic, jalapeno peppers, frozen or fresh corn, dry white wine, medium peeled and deveined shrimp, coarse salt, black pepper, fresh flatleaf parsley, Boston lettuce, baguettes, caramel sauce.

SHRIMP WITH EDAMAME SUCCOTASH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 1/2 cups edamame (frozen, blanched and shelled) (see NOTE)
  • 3 slices bacon
  • 1/2 cup chopped celery
  • 1/4 cup chopped red onion
  • 3 cloves garlic, minced
  • 1 to 2 jalapeno peppers, split lengthwise, seeded and cut crosswise into thin strips
  • 2 cups frozen or fresh corn
  • 3 tablespoons dry white wine
  • 1 pound medium shrimp, peeled and deveined
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh flatleaf parsley

Cook edamame according to package directions; drain. In a large nonstick skillet on medium-high, cook bacon until crisp. Remove bacon from pan, crumble and set aside; reserve 1 tablespoon drippings. Reduce heat to medium; add celery, onion, garlic and jalapeno to pan. Cook 2 minutes, stirring frequently. Stir in edamame, corn and wine; cook 4 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are opaque throughout, stirring frequently. Remove from heat. Stir in salt and pepper; sprinkle with bacon and parsley.

NOTE: If you can't find edamame (green soybeans) with other frozen vegetables, look in the frozen health food section of your market.

Per serving: 329 calories, 27 grams protein, 13 grams fat (34 percent calories from fat), 3 grams saturated fat, 28 grams carbohydrate, 139 milligrams cholesterol, 622 milligrams sodium, 6 grams fiber.

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.

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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