health

7 Day Menu Planner for November 22, 2015

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | November 22nd, 2015

Sunday: Family

For a different family dinner, try CINNAMON BROILED CHICKEN WITH RAITA. Heat broiler. In a small bowl, mix 3/4 teaspoon coarse salt, 1/4 teaspoon pepper and 1/4 teaspoon cinnamon. Sprinkle on both sides of 4 (4-ounce) boneless, skinless chicken cutlets (about 1/2-inch thick). Coat rack of broiler pan with cooking spray; broil cutlets 6 inches from heat for 3 minutes. Turn and broil 2 to 3 more minutes or until internal temperature registers 165 degrees.

For raita: In a small bowl, stir together 1 medium cucumber (peeled, seeded and chopped), 1/4 cup plain yogurt, 1/4 cup reduced-fat sour cream, 2 tablespoons fresh chopped cilantro (or flatleaf parsley), 1/4 teaspoon coarse salt, 1/4 teaspoon pepper and 1/4 teaspoon cumin. Serve chicken with raita on the side.

Add BROWN RICE, FRESH BROCCOLI and BAGUETTES. For dessert, buy a LEMON MERINGUE PIE.

Plan

Cook extra plain chicken, extra rice and save some pie for Monday.

Shopping List

coarse salt, pepper, cinnamon, boneless, skinless chicken cutlets, cooking spray, cucumber, plain yogurt, reduced-fat sour cream, fresh cilantro or flatleaf parsley, cumin, brown rice, fresh broccoli, baguettes, lemon meringue pie.


Monday: Heat and Eat

Make your own CHICKEN AND RICE SOUP with Sunday's leftovers. Chop the leftover chicken and add it and the leftover rice to canned regular chicken broth. If you have any leftover broccoli, chop that and add along with frozen peas and carrots. Heat; add salt and pepper to taste. Serve with a MIXED GREENS SALAD and CHEESE TOAST. Slice the leftover PIE for dessert.

Shopping List

canned regular chicken broth, frozen peas and carrots, salt, pepper, salad greens, dense white bread and any cheese for cheese toast.


Tuesday: Express

For a quick meal, pick up BRATWURST and GERMAN POTATO SALAD from the deli. Heat the bratwurst and add SWEET-AND-SOUR RED CABBAGE AND APPLES. Melt 2 tablespoons butter in a large nonstick skillet on medium-high. Add 2 medium Granny Smith apples (cored, unpeeled, and cut into 1/2-inch slices). Cook 1 minute, stirring occasionally. Add 3 tablespoons packed brown sugar and 1/2 teaspoon cinnamon; cook 2 more minutes. Add 1 (16-ounce) jar drained sweet-and-sour cabbage (such as Aunt Nellie's or another brand). Cook 2 minutes or until hot.

Add RYE BREAD on the side. Spicy MUSTARD is a must. Fresh PINEAPPLE SPEARS are your dessert.

Shopping List

bratwurst, deli German potato salad, butter, Granny Smith apples, brown sugar, cinnamon, jarred sweet-and-sour cabbage (such as Aunt Nellie's or another brand), rye bread, spicy mustard, fresh pineapple spears.


Wednesday: Kids

Sometimes we're surprised how good a kid-tested recipe turns out! BEEFY PEANUTTY WRAPS works for adults, too. Serve the wraps with canned reduced-sodium PINTO BEANS and deli CARROT SALAD.

The children can help make CHOCOLATE PUDDING WITH BANANAS for dessert: Add sliced bananas to instant chocolate pudding made with 1 percent milk.

Shopping List

lean ground beef, red bell pepper, pepper, green onions, chunky or smooth peanut butter, grape jelly, reduced-sodium soy sauce, fat-free flour tortillas, reduced-fat sour cream, canned reduced-sodium pinto beans, deli carrot salad, bananas, instant chocolate pudding, 1 percent milk.

BEEFY PEANUTTY WRAPS

Servings: makes 4 wraps

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 pound lean ground beef
  • 1/2 cup chopped red bell pepper
  • 1/2 teaspoon pepper
  • 1/2 cup sliced green onions
  • 2 1/2 tablespoons chunky or smooth peanut butter
  • 1 tablespoon grape jelly
  • 2 tablespoons reduced-sodium soy sauce
  • 4 (8- to 10-inch) fat-free flour tortillas, warmed
  • Pepper to taste
  • Reduced-fat sour cream for garnish

In a large nonstick skillet on medium heat, cook beef 5 minutes; drain. Add bell pepper; cook 3 to 5 minutes or until beef is no longer pink; drain again. Season with pepper. Stir in onions, peanut butter, jelly and soy sauce; cook and stir 2 to 3 minutes or until peanut butter and jelly are melted. Spoon beef onto tortillas; roll. Add pepper and sour cream if desired.

Per wrap: 356 calories, 32 grams protein, 11 grams fat (28 percent calories from fat), 3.3 grams saturated fat, 33 grams carbohydrate, 62 milligrams cholesterol, 672 milligrams sodium, 4 grams fiber.


Thursday: Budget

TURKEY PICADILLO with sofrito has wonderful flavor. Serve it over RICE. Add MIXED GREENS and WHOLE-GRAIN ROLLS. Fresh or canned TROPICAL FRUIT is good for dessert.

Plan

Cook enough rice for Saturday.

Shopping List

ground turkey breast or lean ground beef, golden raisins, dried oregano, cumin, cider vinegar, capers, olive oil, sofrito (such as Goya), flatleaf parsley, rice, salad greens, whole-grain rolls, fresh or canned tropical fruit.

TURKEY PICADILLO

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 pound ground turkey breast or lean ground beef (or mixture of each)
  • 1/4 cup golden raisins
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon cumin
  • 1/2 cup water
  • 1 tablespoon cider vinegar
  • 1 teaspoon capers, drained
  • 1 teaspoon olive oil
  • 3/4 cup sofrito (such as Goya) (see NOTE)
  • 1 tablespoon chopped fresh flatleaf parsley

In a large nonstick skillet, cook turkey or beef on medium-high for 5 minutes or until no longer pink. Stir in raisins, oregano and cumin; cook 3 minutes, stirring frequently. Stir in water, vinegar, capers, olive oil and sofrito; cook 5 minutes or until slightly thick. Remove from heat. Stir in parsley and serve.

NOTE: Sofrito is a sauce made from a variety of cooked ingredients, such as oil, chopped onions, green bell peppers, garlic and various herbs, and is used as flavoring.

Per serving: 163 calories, 28 grams protein, 3 grams fat (12 percent calories from fat), 0.2 gram saturated fat, 17 grams carbohydrate, 45 milligrams cholesterol, 494 milligrams sodium, 1 gram fiber.


Friday: Meatless

GRILLED VEGETABLE SANDWICHES are always welcome around our house. In a large bowl, mix together 1/4 cup light soy sauce, 1/4 cup fresh lemon juice, 1 tablespoon honey and 1/2 teaspoon cayenne pepper; add 2 medium zucchini (cut into 1/2-inch-thick, diagonal pieces), 1 medium red onion (cut into 1/4-inch slices) and 2 red bell peppers (cut into 1-inch-wide strips). Toss to coat; let stand at room temperature 15 minutes to 1 hour. Coat grill rack with cooking spray; place rack on medium grill. Grill vegetables, uncovered, 6 to 8 minutes on each side.

Meanwhile, toast 8 focaccia slices on grill; coat slices with goat cheese and cover bottom halves with vegetables and top with other halves of focaccia. Cut sandwiches in half and serve immediately with OVEN FRIED POTATOES (frozen) and ROMAINE SALAD. PEARS are dessert.

Shopping List

light soy sauce, lemons, honey, cayenne pepper, zucchini, red onion, red bell peppers, cooking spray, focaccia, goat cheese, frozen oven fried potatoes, romaine, pears.


Saturday: Easy Entertaining

Invite friends for a special dinner of SCALLOPS GREMOLATA. Heat 1 1/2 tablespoons olive oil on medium-high in a large nonstick skillet. Combine 1 1/2 pounds sea scallops with 3 tablespoons Italian bread crumbs and toss in a resealable plastic bag; shake to coat. Add scallops to pan; cook 4 minutes; turn and cook 3 more minutes or until opaque throughout. Remove scallops from pan. Cover to keep warm.

For the gremolata: In the same pan, mix 1/4 cup chopped fresh flatleaf parsley, 1 tablespoon lemon zest (yellow part only), 3/4 teaspoon minced garlic, 1/4 teaspoon coarse salt and 1/8 teaspoon pepper; stir gently to coat. Top scallops with mixture.

Serve with leftover RICE, SUGAR SNAP PEAS, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Just wait for the applause when you present BERRY ALMOND CHEESECAKE TART for dessert. It's a showstopper!

Shopping List

olive oil, sea scallops, Italian bread crumbs, flatleaf parsley, lemon, garlic, coarse salt, pepper, sugar snap peas, bibb lettuce, sourdough bread, refrigerated piecrust, slivered almonds, reduced-fat cream cheese, sugar, eggs, vanilla extract, almond extract, fresh blueberries or strawberries.

BERRY ALMOND CHEESECAKE TART

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: 20 minutes, plus crust; refrigeration time: 2 hours

  • 1 refrigerated piecrust (from a 15-ounce package)
  • 1/4 cup slivered almonds
  • 12 ounces reduced-fat cream cheese, softened
  • 1/2 cup sugar
  • 2 eggs
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1 to 1 1/2 cups fresh blueberries or fresh strawberries

Heat oven to 450 degrees. Bring crust to room temperature; roll crust to 11 1/2 inches. Place crust in 11-inch tart pan (with removable bottom) and press crust to sides. Sprinkle almonds over bottom and gently press them into crust. Bake crust according to directions on package. Cool on wire rack. Reset oven to 350 degrees.

For the filling: In an electric mixer bowl, beat cream cheese and sugar on low until smooth. Add eggs, vanilla extract and almond extract; beat until smooth. Pour cheese mixture into cooled crust. Bake 20 minutes or until set. Cool on wire rack. Cover and refrigerate at least 2 hours.

To serve, arrange berries decoratively on top. Remove bottom of pan. Slice and serve.

Per serving: 208 calories, 5 grams protein, 13 grams fat (54 percent calories from fat), 6.4 grams saturated fat, 19 grams carbohydrate, 53 milligrams cholesterol, 226 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for November 15, 2015

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | November 15th, 2015

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 | November 8th, 2015

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.

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