Sunday: Family

LEMON CHICKEN WITH RICE AND ARTICHOKES is perfect for family day. Serve the one-dish meal with a fresh SPINACH SALAD WITH ORANGE SECTIONS and DINNER ROLLS. APPLE TURNOVERS (frozen, such as Pepperidge Farm or another brand) are a family kind of dessert.

Shopping List

cooking spray, boneless, skinless chicken breasts, onion, red bell pepper, rice, lemons, coarse salt, black pepper, unsalted chicken broth, canned water-packed quartered artichokes, Romano or parmesan cheese, fresh spinach, orange sections, dinner rolls, frozen apple turnovers (such as Pepperidge Farm or another brand).

Monday: Budget

This version of GREEK STEW is easy on the food budget. In a 4-quart slow cooker, toss about 2 pounds beef stew cubes (cut into 1-inch pieces) with 2 tablespoons flour until evenly coated. Mix in 2 large onions cut into thin wedges. In a small bowl, mix together 1 (6-ounce) can no-salt-added tomato paste, 1/2 cup dry red wine or lower-sodium beef broth, 1/2 teaspoon cumin, 1/2 teaspoon cinnamon, 3 tablespoons fresh lemon juice, 2 tablespoons water and 1/2 teaspoon sugar; mix until well-blended. Stir into beef mixture. Cover and cook on low heat for 6 to 7 hours or until meat is tender, but not falling apart.

Top each serving with 1/3 cup toasted chopped walnuts and 1/2 cup crumbled reduced-fat feta cheese. Serve it over NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a light dessert, try PEARS.

Plan

Save enough stew and feta and cook enough noodles for Tuesday.

Shopping List

beef stew meat, flour, onions, no-salt-added tomato paste, dry red wine or lower-sodium beef broth, cumin, cinnamon, lemon, sugar, walnuts, crumbled reduced-fat feta cheese, noodles, romaine, whole-grain rolls, pears.

Tuesday: Heat and Eat

Take advantage of the Monday leftovers for BEEF-STUFFED PEPPERS. Split orange or yellow bell peppers in half lengthwise and remove pith and seeds. Place cut-side down in baking dish. Cover and microwave on high (100 percent powder) 1 minute per half pepper. Let stand 3 minutes; drain.

Meanwhile, combine leftover beef with leftover noodles; moisten with lower-sodium beef broth and heat. Stuff peppers with mixture and sprinkle with crumbled reduced-fat feta cheese and serve with GREEN PEAS (frozen) and WHOLE-GRAIN BREAD. Fresh or canned TROPICAL FRUIT is a light dessert.

Shopping List

orange or yellow bell peppers, lower-sodium beef broth, frozen green peas, whole-grain bread, fresh or canned tropical fruit.

Wednesday: Express

Make it quick tonight with your favorite frozen BURRITOS topped with sour cream. Add canned reduced-sodium PINTO BEANS and GUACAMOLE with shredded LETTUCE. Make FLAN (from a mix) for dessert.

Shopping List

frozen burritos, sour cream, canned reduced-sodium pinto beans, guacamole, lettuce, flan mix.

Thursday: Kids

What could make kids happier than to have CHEESEBURGER MELTS for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix together 1 1/3 cups reduced-fat baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (of 1 1/2 cups total) shredded 50 percent reduced-fat cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or 1 pound ground turkey breast (or mixture of both) in a large nonstick skillet on medium-high heat for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed less-sodium, less-fat mushroom soup and 1 cup frozen mixed vegetables; heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden-brown. Sprinkle with remaining 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares and serve. Garnish with mild salsa if desired.

Add CARROT SALAD. Fresh PINEAPPLE CHUNKS make a good dessert.

Shopping List

cooking spray, reduced-fat baking mix (such as Bisquick), eggs, 50 percent reduced-fat cheddar cheese, lean ground beef or ground turkey breast (or both), canned condensed less-sodium, less-fat cream of mushroom soup, frozen mixed vegetables, mild salsa (if desired), carrot salad, fresh pineapple.

Friday: Meatless

There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL. Cook 12 ounces whole-wheat or regular spaghettini according to directions; drain. Place in a large bowl and add 2 ounces herb-flavored goat cheese (cut into small pieces), 1/2 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; stir until well-blended.

Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add 2/3 cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine.

Serve with MIXED GREENS and GARLIC BREAD. Make instant BANANA PUDDING (with 1 percent milk) for dessert.

Shopping List

whole-wheat or regular spaghettini, herb-flavored goat cheese, fresh basil, coarse salt, pepper, olive oil, garlic, grape tomatoes, unsalted vegetable broth, salad greens, garlic bread, banana pudding mix, 1 percent milk.

Saturday: Easy Entertaining

We're putting HERB-BAKED TILAPIA on our favorites list. Serve it with COUSCOUS SALAD WITH POMEGRANATES, GREEN BEANS, a BOSTON LETTUCE SALAD and CRUSTY BREAD. An easy dessert is PEACH SORBET and BUTTER COOKIES.

Shopping List

tilapia fillets, parmesan cheese, low-fat mayonnaise, green onions, dry bread crumbs, dried basil, dried oregano, coarse salt, pepper, Israeli couscous, extra-virgin olive oil, red and yellow bell peppers, red onion, cilantro, pomegranate arils (seeds) or pomegranates, dried cranberries, lemon, crumbled feta cheese, sunflower seeds, green beans, Boston lettuce, crusty bread, peach sorbet, butter cookies.

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.

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.

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.

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.

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.

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.

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.