health

7 Day Menu Planner for November 29, 2015

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

Sunday: Family

Gather the family for BEEF AND POTATO KEBABS. Cut 1 pound potatoes into 1 1/2-inch pieces. Microwave on high (100 percent power) 5 to 6 minutes or just until tender; drain and cool slightly.

Meanwhile, combine 3/4 cup steak sauce (such as Heinz 57 or another brand) and 2 large cloves minced garlic; microwave on high 1 1/2 minutes, stirring once. Cut 2 medium zucchini in half lengthwise. Cut the zucchini and 1 pound boneless beef top-sirloin steak (1 inch thick) into 1 1/4-inch pieces.

In a large bowl, combine potatoes, zucchini and steak with 1/3 cup steak sauce; toss to coat. Alternately thread potatoes, zucchini and steak on 4 metal skewers. Grill, uncovered, 10 to 12 minutes for medium-rare to medium, turning occasionally and brushing with remaining sauce during last 5 minutes.

Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a GERMAN CHOCOLATE CAKE for dessert.

Tip

Broil kebabs 3 to 4 inches from heat source for 9 to 12 minutes.

Plan

Grill or broil 1 extra pound beef skewers (without zucchini or potatoes) for Monday. Save enough cake for Wednesday.

Shopping List

potatoes, steak sauce (such as Heinz 57 or another brand), garlic, zucchini, boneless beef top-sirloin steak, romaine, whole-grain rolls, German chocolate cake.

Monday: Heat and Eat

Turn the extra grilled beef into BEEF SANDWICHES WITH HORSERADISH SAUCE. Chop or slice and heat the leftover beef; set aside. Combine 2 tablespoons prepared horseradish with 1/4 cup reduced-fat sour cream and 2 teaspoons fresh lemon juice; mix well. Toast 1 halved 24-inch baguette; line bottom with beef; top with horseradish sauce and top with other half baguette. Cut crosswise into 8 servings. Serve with OVEN FRIES (frozen) and GREEN BEANS. GRAPES make a good dessert.

Shopping List

prepared horseradish, reduced-fat sour cream, lemon, baguette, frozen oven fries, green beans, grapes.

Tuesday: Express

Dinner couldn't be much easier than enjoying any refrigerated PORK BARBECUE (such as Lloyd's or another brand) on toasted WHOLE-GRAIN BUNS. Add deli COLESLAW alongside. For dessert, FRESH PINEAPPLE CHUNKS are easy.

Shopping List

refrigerated pork barbecue (such as Lloyd's or another brand), whole-grain buns, deli coleslaw, fresh pineapple.

Wednesday: Meatless

We made quick use of CORN AND BEAN SOUP and polished off most of it in one meal. The longer you let it simmer, the more concentrated the flavors become -- almost like a stew. Serve it with a SPINACH SALAD with red onion rings and orange segments and CORNBREAD (from a mix). Enjoy leftover CAKE for dessert.

Shopping List

olive oil, onion, cumin, garlic, dried oregano, frozen corn, black pepper, unsalted vegetable broth, canned reduced-sodium black beans, canned diced tomatoes and green chilies, limes, fresh spinach, red onion, oranges, cornbread mix.

CORN AND BEAN SOUP

Servings: makes about 5 cups

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 2 teaspoons olive oil
  • 1/2 cup chopped onion
  • 1 teaspoon cumin
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried oregano
  • 1 cup frozen corn
  • 1/4 teaspoon black pepper
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 (15- to 19-ounce) can reduced-sodium black beans, rinsed
  • 1 (14 1/2-ounce) can diced tomatoes and green chilies with liquid
  • Lime slices for garnish

Heat olive oil in a large pot over medium-high. Add onion, cumin, garlic and oregano; cook 1 1/2 minutes. Stir in corn, pepper, broth, beans and tomatoes with liquid; bring to boil. Reduce heat; simmer 10 minutes. Serve with lime slices.

Per cup: 147 calories, 7 grams protein, 2 grams fat (12 percent calories from fat), 0.3 gram saturated fat, 29 grams carbohydrate, no cholesterol, 487 milligrams sodium, 7 grams fiber.

Thursday: Kids

The children will enjoy the mild flavor of TAMALE PIE, and you'll enjoy how easy it is to prepare. Serve with a CHOPPED LETTUCE SALAD. Think sliced KIWIFRUIT for dessert.

Tip

Look for packaged polenta in the produce section.

Shopping List

packaged sun-dried tomato or plain polenta, cooking spray, canned low-fat turkey (or beef) chili with beans, 50 percent reduced-fat cheddar cheese, mild salsa, reduced-fat sour cream, lettuce, kiwifruit.

TAMALE PIE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 (15- to 17-ounce) package sun-dried tomato or plain polenta (crumbled)
  • 2 (15-ounce) cans low-fat turkey (or beef) chili with beans
  • 4 ounces shredded 50 percent reduced-fat cheddar cheese
  • 6 tablespoons mild salsa, plus extra for garnish
  • 6 tablespoons reduced-fat sour cream

Heat oven to 475 degrees. Place crumbled polenta in a 7-by-11-inch baking dish coated with cooking spray. Top with chili and cheese. Bake 13 minutes or until bubbly. Top each serving with 1 tablespoon salsa and 1 tablespoon sour cream. Top with extra salsa, as desired.

Per serving: 246 calories, 17 grams protein, 7 grams fat (24 percent calories from fat), 3.8 grams saturated fat, 29 grams carbohydrate, 44 milligrams cholesterol, 1,067 milligrams sodium, 4 grams fiber.

Friday: Budget

Holidays mean penny-pinching, and ONE POT "LASAGNA" will be kind to the food budget. Add a MIXED GREENS SALAD and CRUSTY BREAD. PEACHES are a simple dessert.

Shopping List

95 percent lean ground beef, zucchini, jarred marinara or other red pasta sauce, black pepper, mini bow tie (or other) pasta, reduced-fat ricotta cheese, part-skim mozzarella cheese, fresh basil, salad greens, crusty bread, peaches.

ONE POT "LASAGNA"

Servings: makes 6 or 8 servings

Prep time: 20 minutes

Cook time: less than 30 minutes; standing time: 5 minutes

  • 1 pound 95 percent lean ground beef
  • 1 medium zucchini, chopped (about 1 1/2 cups)
  • 1 (24- to 26-ounce) jar marinara or other red pasta sauce
  • 2 cups water
  • 1/2 teaspoon black pepper
  • 6 ounces uncooked mini bow tie (or other) pasta (about 2 1/8 cups)
  • 2/3 cup reduced-fat ricotta cheese
  • 1 cup part-skim shredded mozzarella cheese
  • Chopped fresh basil

Heat oven to 375 degrees. Heat (ovenproof) Dutch oven on medium. Add crumbled beef and zucchini; cook 6 to 8 minutes or until beef is no longer pink. Stir in pasta sauce, water and pepper; bring to boil, stirring occasionally. Remove from heat. Stir in pasta. Spoon ricotta in heaping teaspoons over top of sauce. Slightly swirl ricotta into sauce, not mixing completely. Cover and bake 10 minutes. Uncover; sprinkle with mozzarella. Bake 7 to 10 minutes more or until pasta is tender. Let stand 5 minutes. Sprinkle with basil before serving.

Per serving: 349 calories, 29 grams protein, 11 grams fat (28 percent calories from fat), 4.5 grams saturated fat, 34 grams carbohydrate, 60 milligrams cholesterol, 673 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Impress your guests with CUMIN-HONEY LAMB STEAK. Combine 2 tablespoons fresh lemon juice, 2 tablespoons honey, 1 tablespoon olive oil, 1 tablespoon finely chopped flatleaf parsley, 1 teaspoon cumin, 1/4 teaspoon coarse salt and 1/8 teaspoon pepper. Brush 1 to 1 1/4 pounds lamb steaks (center leg or sirloin, 3/4-inch-thick) with basting sauce. Broil 5 inches from heat source for 4 minutes; turn and brush with sauce. Broil 4 to 6 minutes longer or to desired doneness. Discard leftover basting sauce.

Serve with ROASTED POTATOES WITH THYME AND GARLIC. Heat oven to 425 degrees. Line a baking sheet with nonstick foil. Toss 1 1/2 pounds small potatoes (cut into 1-inch pieces) with 1 tablespoon olive oil, 1 teaspoon minced garlic and 1/2 teaspoon dried thyme. Spread on baking sheet. Bake 25 to 30 minutes or until tender.

Add SUGAR SNAP PEAS and BAGUETTES on the side. Buy FRUIT TARTS for dessert.

Shopping List

lemon, honey, olive oil, flatleaf parsley, cumin, coarse salt, pepper, lamb steaks (center leg or sirloin), potatoes, garlic, dried thyme, sugar snap peas, baguettes, fruit tarts.

health

7 Day Menu Planner for November 22, 2015

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

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 |

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
  • 2 teaspoons cider vinegar
  • 1/3 cup packed brown sugar
  • 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
  • 3 cloves garlic, crushed
  • 1 tablespoon balsamic vinegar
  • 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.

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