health

7 Day Menu Planner for January 03, 2016

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

Sunday: Family

This simple LEMON ROAST CHICKEN is just right for family day. Heat oven to 375 degrees. Squeeze the juice of half a lemon over a 4 1/2- to 5-pound chicken; put rinds in cavity. Place on a rack in a shallow roasting pan. Brush chicken with canola oil and sprinkle with coarse salt and dried thyme. Roast 1 1/2 to 2 hours or until internal temperature reaches 165 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve the juicy bird with your own MASHED POTATOES and GRAVY. Add fresh steamed BRUSSELS SPROUTS topped with crumbled bacon and a ROMAINE SALAD on the side. Don't forget the DINNER ROLLS. For dessert, fat-free CHOCOLATE ICE CREAM is simple.

Plan

Save enough chicken for Monday. Make 2 extra cups mashed potatoes and save enough ice cream for Tuesday.

Shopping List

chicken to roast, lemon, canola oil, coarse salt, dried thyme, potatoes to mash, gravy, fresh brussels sprouts, bacon, romaine lettuce, dinner rolls, fat-free chocolate ice cream.

Monday: Heat and Eat

Use that leftover chicken in CHICKEN AND CHIVE FETTUCCINE. Serve with a LETTUCE WEDGE with crumbled blue cheese along with BREAD STICKS. For dessert, PEACHES are just fine.

Shopping List

spinach-flavored or other fettuccine, olive oil, grape tomatoes, chive and onion cream cheese, Italian seasoning, lettuce, crumbled blue cheese, bread sticks, peaches.

CHICKEN AND CHIVE FETTUCCINE

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: for the fettuccine

  • 8 ounces spinach-flavored or other fettuccine
  • 1 tablespoon olive oil
  • 1 cup chopped (cooked, leftover) chicken
  • 1 cup halved grape tomatoes
  • 3 ounces chive and onion cream cheese, softened
  • 1 tablespoon Italian seasoning

Cook fettuccine according to directions; reserve 1/3 cup cooking liquid and drain fettuccine. In pasta pot, heat oil on low. Add cooked fettuccine and toss with oil. Add chicken, tomatoes, cream cheese, Italian seasoning and reserved cooking liquid. Stir until cream cheese is melted. Serve immediately.

Per serving: 373 calories, 20 grams protein, 13 grams fat (32 percent calories from fat), 6 grams saturated fat, 44 grams carbohydrate, 50 milligrams cholesterol, 144 milligrams sodium, 3 grams fiber.

Tuesday: Budget

Many of us like salmon any way it's prepared, so this SALMON CHOWDER fills the bill. Cook 1 (10-ounce) package frozen corn and butter sauce according to directions. In a large bowl, combine the cooked corn mixture, 1 (14 3/4-ounce) can drained salmon, 2 cups leftover mashed potatoes, 1 cup 1 percent milk and 1/2 cup chopped red bell pepper. Microwave on high (100 percent power) 3 or 4 minutes or until hot. Mix well; stir in 1 tablespoon fresh lemon juice. Ladle into bowls and garnish with chopped fresh parsley.

Serve with a deli CARROT SALAD and CRACKERS. For dessert, leftover ICE CREAM is waiting.

Shopping List

frozen corn and butter sauce, canned salmon, 1 percent milk, red bell pepper, lemon, fresh parsley, deli carrot salad, crackers.

Wednesday: Express

Give yourself a break and pick up a package of Lloyd's BEEF BARBECUE (or another brand) for dinner tonight. Heat it and serve on toasted whole-grain sandwich BUNS. Top with sliced DILL PICKLES. Stop by the deli for COLESLAW. For dessert, make instant VANILLA PUDDING with 1 percent milk and swirl in a little honey.

Plan

Save enough barbecue for Thursday.

Shopping List

Lloyd's beef barbecue (or another brand), whole-grain sandwich buns, sliced dill pickles, deli coleslaw, instant vanilla pudding, 1 percent milk, honey.

Thursday: Kids

Transform yesterday's barbecue into BARBECUE TACOS. Heat and spoon the leftover meat into warmed taco shells. Add mild salsa, chopped lettuce and any shredded cheddar cheese. The tacos go well with canned, heated REFRIED BEANS. For dessert, halve KIWIFRUIT and eat it with a spoon.

Shopping List

taco shells, mild salsa, lettuce, any shredded cheddar cheese, canned refried beans, kiwifruit.

Friday: Meatless

Keep it simple tonight with BROILED PEPPER JACK CHEESE AND ROASTED RED PEPPER SANDWICHES. Heat broiler. Drain the red peppers (from a jar) on paper towels before placing on rye bread. Top with cheese slices. Broil until cheese melts. Serve with canned or deli VEGETARIAN VEGETABLE SOUP. PEARS are dessert.

Shopping List

pepper jack cheese, jar roasted red peppers, rye bread, deli or canned vegetarian vegetable soup, pears.

Saturday: Easy Entertaining

This SHRIMP SCAMPI couldn't be any easier to prepare for guests. Serve with ANGEL HAIR PASTA. On the side, these GREEN BEANS WITH OLIVES, SUN-DRIED TOMATOES AND WALNUTS will impress any guest. Add SOURDOUGH BREAD. For dessert, CHEESECAKE WITH BLUEBERRIES is always special for dessert.

Shopping List

olive oil, large shrimp with tails, garlic, crushed red pepper flakes, coarse salt, fresh parsley, lemons, angel hair pasta, walnuts, fresh thin green beans, mixed olives, sun-dried tomatoes (in oil), sourdough bread, cheesecake, blueberries.

SHRIMP SCAMPI

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes

  • 1 tablespoon olive oil
  • 1 pound large shrimp, shelled and deveined with tails intact
  • 2 cloves garlic, pressed
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon coarse salt
  • 1/4 cup chopped fresh parsley leaves
  • Lemon wedges

Heat oil in a large nonstick skillet on medium-high. Add shrimp, garlic, red pepper and salt. Cook 3 minutes or just until shrimp turn opaque throughout, stirring frequently. Sprinkle with chopped parsley; serve with lemon wedges.

Per serving: 130 calories, 23 grams protein, 4 grams fat (27 percent calories from fat), 0.6 gram saturated fat, 1 gram carbohydrate, 183 milligrams cholesterol, 258 milligrams sodium, no fiber.

GREEN BEANS WITH OLIVES, SUN-DRIED TOMATOES AND WALNUTS

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 5 minutes for walnuts; less than 10 minutes for green beans

  • 1/2 cup coarsely chopped walnuts
  • 1 tablespoon olive oil (or oil from sun-dried tomatoes)
  • 3/4 pound fresh thin green beans, ends trimmed
  • 1/4 cup coarsely chopped mixed olives
  • 2 tablespoon drained sun-dried tomatoes (in oil)
  • 1 1/2 tablespoons fresh lemon juice
  • 1/2 teaspoon coarse salt

Heat a large nonstick skillet on medium. Cook walnuts 5 minutes or until toasted and fragrant, stirring frequently. Remove from skillet; set aside. Heat oil in same skillet on medium-high. Add beans; cook 4 minutes or until softened, stirring frequently. Add olives, tomatoes, lemon juice and salt; cook 2 more minutes or until all ingredients are hot. Sprinkle with walnuts and serve.

Per serving: 190 calories, 4 grams protein, 16 grams fat (72 percent calories from fat), 1.8 grams saturated fat, 10 grams carbohydrate, no cholesterol, 428 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for December 27, 2015

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

Sunday: Family

Traditional Greek seasonings, cinnamon and mint, transform LAMB KEBABS WITH FRESH MINT into premier family fare. Serve the lamb with COUSCOUS and SNOW PEAS. Add a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD. For dessert, buy a frozen VERY BERRY PIE (such as Mrs. Smith's or another brand). Garnish with light whipped cream. Cut into 12 servings because this pie is really rich!

Plan

Save 2 kebabs and enough pie, and prepare chickpeas for Monday, if desired.

Shopping List

fresh mint, extra-virgin olive oil, dry red wine, lemon, cinnamon sticks, boneless lamb leg, coarse salt, black pepper, couscous, snow peas, red-tipped lettuce, sourdough bread, frozen very berry pie (such as Mrs. Smith's or another brand), light whipped cream.

LAMB KEBABS WITH FRESH MINT

Servings: makes 6 servings

Prep time: 15 minutes; marinating time: 2 to 4 hours

Cook time: 8 to 12 minutes

  • For the marinade:
  • 2 bunches fresh mint, divided
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup dry red wine
  • 2 tablespoons fresh lemon juice
  • 4 cinnamon sticks
  • For the kebabs:
  • 1 1/2 pounds boneless lamb leg, trimmed and cut into 1 1/2-inch pieces
  • 1/2 teaspoon coarse salt
  • Ground black pepper to taste

Coarsely chop 1 bunch mint leaves to make 1/2 cup and reserve the remaining mint. In a large mixing bowl, combine the chopped mint, olive oil, wine, lemon juice and cinnamon sticks. Sprinkle lamb with salt and pepper. Add lamb to marinade and turn to coat. Cover and refrigerate 2 to 4 hours, stirring several times. Drain the lamb; discard marinade. Thread lamb onto 6 metal skewers, placing a whole mint leaf between each piece. Grill on high 8 to 12 minutes (for medium-rare to medium) or until browned, turning several times.

Per serving: 159 calories, 21 grams protein, 8 grams fat (46 percent calories from fat), 2.3 grams saturated fat, no carbohydrate, 65 milligrams cholesterol, 210 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the 2 extra (leftover) kebabs for LAMB PITAS. Chop the lamb and heat. Spoon into 4 whole-wheat pitas lined with lettuce leaves.

Meanwhile, combine 1 1/2 cups finely chopped, seeded cucumber, 1 tablespoon fresh lemon juice, coarse salt and pepper to taste, and 3/4 cup fat-free plain yogurt; mix well. Divide and spoon mixture over lamb.

Serve with BAKED CHICKPEAS. Heat oven to 350 degrees. Mix 1 (15- to 19-ounce) can rinsed reduced-sodium chickpeas (garbanzo beans), 1/4 teaspoon garlic powder and 1/8 teaspoon cayenne pepper; toss to coat. Spread on a nonstick, foil-lined baking pan. Bake 45 to 50 minutes on bottom rack of oven. Shake pan every 15 minutes. Cool and serve.

Dessert is leftover PIE.

Plan

Cook rice for Tuesday and Friday.

Shopping List

whole-wheat pitas, lettuce, cucumbers, lemon, coarse salt, pepper, fat-free plain yogurt, canned reduced-sodium chickpeas (garbanzo beans), garlic powder, cayenne pepper.

Tuesday: Meatless

CHEESY POBLANO RICE SOUP is perfect for the colder weather. In a large nonstick skillet, heat 2 tablespoons canola oil on medium-high. Cook 1/4 cup minced shallots and 3 poblano peppers (seeded and chopped into 1-inch pieces) 3 to 5 minutes or until tender. Stir in 3 (14-ounce) cans unsalted vegetable broth and 1 (14 1/2-ounce) can no-salt-added drained diced tomatoes; bring to boil. Add 3 cups cooked rice. Cook 2 minutes. Reduce heat to low and add 2 cups shredded 50 percent reduced-fat cheddar cheese; cook and stir until cheese is melted.

Serve with GRAPEFRUIT AND ORANGE SECTIONS (on lettuce) and CORN MUFFINS (from a mix). Finish with instant BUTTERSCOTCH PUDDING made with 1 percent milk.

Shopping List

canola oil, shallots, poblano peppers, canned unsalted vegetable broth, canned no-salt-added diced tomatoes, rice, 50 percent reduced-fat cheddar cheese, grapefruit and orange sections, lettuce, corn muffin mix, instant butterscotch pudding, 1 percent milk.

Wednesday: Budget

Slow cookers can save time and money, and THREE-BEAN CHILI saves both. Serve the soon-to-be family favorite with a crisp LETTUCE WEDGE and BAKED TORTILLA CHIPS. PINEAPPLE is a light dessert.

Plan

Save enough chili for Thursday.

Shopping List

lean ground beef, onions, canned reduced-sodium kidney beans, canned reduced-sodium chickpeas (garbanzo beans), canned reduced-sodium black beans, canned no-salt-added diced tomatoes with green chilies (such as Rotel), canned no-salt-added diced tomatoes, canned no-salt-added tomato sauce, garlic, chili powder, cumin, coarse salt, reduced-fat sour cream, 50 percent reduced-fat cheddar cheese, green onions, lettuce, baked tortilla chips, pineapple.

THREE-BEAN CHILI

Servings: makes about 10 cups

Prep time: 10 minutes

Cook time: 6 to 8 hours on low; 3 to 4 hours on high

  • 1 pound lean ground beef
  • 2 medium onions, chopped
  • 1 (15-ounce) can reduced-sodium kidney beans, rinsed 1 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chilies and juice (such as Rotel)
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, drained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 tablespoon minced garlic
  • 1 to 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon coarse salt
  • Reduced-fat sour cream, shredded 50 percent reduced-fat cheddar cheese and chopped green onions for garnish

In a large nonstick skillet, cook beef and onions on medium-high for 7 minutes or until beef is no longer pink; drain. Spoon into a 4-quart or larger slow cooker. Add beans, all tomatoes, tomato sauce, garlic, chili powder, cumin and salt; mix well. Cook on low 6 to 8 hours or on high 3 to 4 hours. Garnish with sour cream, cheese and onions.

Per cup: 208 calories, 18 grams protein, 3 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 29 grams carbohydrate, 25 milligrams cholesterol, 304 milligrams sodium, 8 grams fiber.

Thursday: Kids

Line up the kids to help you prepare CHILI TACOS. Heat the leftover chili; spoon into heated taco shells. Garnish with such favorites as shredded lettuce, mild salsa and reduced-fat sour cream. Add steamed CARROTS on the side. Top fat-free CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

taco shells, lettuce, mild salsa, reduced-fat sour cream, carrots, fat-free chocolate ice cream, marshmallow topping.

Friday: Express

Make dinner faster than a speeding bullet with (Perdue's or another brand) frozen, fully cooked HONEY BARBECUE CHICKEN BREAST CHUNKS (or another flavor). Serve them with CORN-ON-THE-COB and deli BROCCOLI SALAD. Add CHUNKY APPLESAUCE for dessert.

Shopping List

Perdue's or another brand frozen honey barbecue chicken breast chunks (or another flavor), corn-on-the-cob, deli broccoli salad, chunky applesauce.

Saturday: Easy Entertaining

Invite your guests to enjoy PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES. Serve with STEAMED BROCCOLI WITH RED AND YELLOW BELL PEPPER STRIPS and WHOLE-GRAIN ROLLS. CHOCOLATE FUDGE LAYER CAKE (frozen) with leftover CHOCOLATE ICE CREAM makes a high-octane dessert.

Shopping List

pork tenderloin, light coconut milk, chipotle peppers in adobo sauce, canned pineapple tidbits, cilantro, reduced-sodium soy sauce, cooking spray, russet potatoes, olive oil, chorizo, broccoli, red and yellow bell peppers, whole-grain rolls, chocolate fudge layer cake (frozen).

PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES

Servings: makes 4 servings

Prep time: 15 minutes; refrigeration time: 2 to 4 hours

Cook time: 20 to 30 minutes; resting time: 3 to 5 minutes

  • 1 (1-pound) pork tenderloin
  • 1/2 cup light coconut milk
  • 2 tablespoons chipotle peppers in adobo sauce, minced
  • Juice from 1 (8-ounce) can pineapple tidbits
  • 4 tablespoons minced cilantro, with extra sprigs for garnish (if desired)
  • 1 tablespoon reduced-sodium soy sauce
  • 1 pound russet potatoes, peeled and cubed
  • 1 teaspoons olive oil
  • 2 ounces chorizo, loose or in casing

Place pork in resealable plastic bag; add coconut milk, peppers, pineapple juice, cilantro and soy sauce; seal bag and toss to blend well. Refrigerate 2 to 4 hours.

Heat oven to 450 degrees. Coat a large shallow roasting pan with cooking spray. Dry potato cubes well with paper towels and toss with olive oil; spread potatoes in pan, crumble chorizo evenly over potatoes. Remove pork from marinade, discarding marinade, and pat dry with paper towels. Keeping potatoes and chorizo in a single layer, place pork in center of roasting pan.

Roast pork and potatoes for 20 to 30 minutes until internal temperature on a thermometer reads 145 degrees, stirring potatoes occasionally for even browning. Brush pork with sauce during final 5 minutes of roasting and allow the tenderloin to rest for 3 to 5 minutes before serving. Slice pork; serve potatoes alongside. Garnish with cilantro sprigs if desired.

Per serving: 281 calories, 27 grams protein, 10 grams fat (30 percent calories from fat), 3.2 grams saturated fat, 21 grams carbohydrate, 72 milligrams cholesterol, 326 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for December 20, 2015

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

Sunday: Family

Family day is special when you serve CHICKEN CUTLETS WITH DIJON-TARRAGON SAUCE. Serve the flavorful recipe over RICE and add FRESH BROCCOLI to the plate with BAGUETTES on the side. For dessert, buy a CHERRY COBBLER and top with fat-free CHOCOLATE ICE CREAM.

Plan

Save enough cobbler for Tuesday; save enough ice cream for Friday.

Shopping List

chicken cutlets, coarse salt, pepper, canola oil, shallots, dry white wine or unsalted chicken broth, Dijon mustard, dried tarragon, half-and-half, rice, fresh broccoli, baguettes, cherry cobbler, fat-free chocolate ice cream.

CHICKEN CUTLETS WITH DIJON-TARRAGON SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 4 (4-ounce) chicken cutlets
  • Coarse salt and pepper to taste
  • 1 tablespoon canola oil
  • 2 shallots, peeled and sliced
  • 1/4 cup dry white wine or unsalted chicken broth
  • 2 tablespoons Dijon mustard
  • 1/4 teaspoon dried tarragon
  • 1 cup half-and-half

Season chicken on both sides with salt and pepper to taste; set aside. In a large nonstick skillet, heat oil on medium-high until hot. Add chicken and cook 2 to 3 minutes or until browned, turning once. Transfer chicken to a plate and cover to keep warm. Add shallots to skillet and cook 2 minutes or just until browned. Add wine or broth; deglaze pan (loosen browned bits on skillet), bring to boil and simmer to reduce liquid by half. Add mustard, tarragon and half-and-half, stirring gently until ingredients are well-mixed. Add chicken and any accumulated juices back to skillet; bring to simmer and cook 5 minutes.

Per serving: 259 calories, 27 grams protein, 14 grams fat (49 percent calories from fat), 5.2 grams saturated fat, 5 grams carbohydrate, 95 milligrams cholesterol, 311 milligrams sodium, no fiber.

Monday: Budget

Keep your budget in line with WINTER-SPICED BEEF AND APPLE STEW. Serve with deli COLESLAW and BISCUITS. PLUMS are a light dessert.

Plan

Save enough stew for Tuesday.

Shopping List

cumin seeds, lean beef stew meat, flour, unsalted beef broth, frozen apple juice concentrate, dried thyme, allspice, pepper, coarse salt, sweet potatoes, Granny Smith apples, deli coleslaw, biscuits, plums.

WINTER-SPICED BEEF AND APPLE STEW

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 3 1/2 to 4 hours on high or 8 hours on low

  • 4 teaspoons cumin seeds
  • 1 1/2 pounds lean beef stew meat, cut into 1-inch pieces
  • 2 tablespoons flour
  • 1 (14-ounce) can unsalted beef broth
  • 3 ounces frozen apple juice concentrate, undiluted
  • 1 1/2 teaspoons dried thyme
  • 1/2 teaspoon allspice
  • 1/2 teaspoon pepper
  • 1/2 teaspoon coarse salt
  • 3 medium sweet potatoes, peeled and cut into 1-inch pieces
  • 2 medium firm Granny Smith apples, peeled, cored and cut into 1 1/2-inch pieces

Heat a small nonstick skillet on medium. Add cumin seeds, stirring constantly; cook for 1 minute or until aromatic. Remove from pan; set aside. Add beef to 4-quart or larger slow cooker; sprinkle with flour. Toss to coat. Add cumin seeds, broth, apple juice concentrate, thyme, allspice, pepper, salt, potatoes and apples. Stir to combine. Cook on low 7 to 8 hours or on high 3 1/2 to 4 hours.

Per serving: 229 calories, 18 grams protein, 6 grams fat (25 percent calories from fat), 2.3 grams saturated fat, 25 grams carbohydrate, 53 milligrams cholesterol, 219 milligrams sodium, 3 grams fiber.

Tuesday: Heat and Eat

The leftover STEW just gets better as the flavors blend. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Top the leftover COBBLER with light whipped cream for dessert.

Shopping List

romaine, whole-grain rolls, light whipped cream.

Wednesday: Meatless

CAPRESE AVOCADO "CHEESEBURGERS" are a perfect no-meat dinner. Toast 4 whole-grain halved English muffins. Transfer to a plate, cut-side up. Immediately sprinkle each top half with 2 tablespoons shredded mozzarella cheese. On each bottom half, arrange 1/4 avocado slices, 4 fresh basil leaves and thinly sliced red onion (1 medium). Toss 2 cups arugula with 4 teaspoons olive oil and 2 teaspoons balsamic vinegar; set aside. Brush rounded side of 4 large portobella mushroom caps with 2 more teaspoons olive oil; sprinkle gill side with coarse salt and pepper.

Heat a large nonstick skillet on medium-high. Cover and cook mushrooms, gill-side up, 3 minutes. Reduce to medium heat; turn, cover and cook mushrooms 3 more minutes or until cooked through. Place gill-side up on bottom muffin halves. Top with sliced tomatoes and the dressed arugula. Add muffin top and serve. (Adapted from "The With or Without Meat Cookbook," Jackie Newgent; American Diabetes Association, 2014.)

Add deli CARROT SALAD on the side. Buy VANILLA PUDDING and top with STRAWBERRIES for dessert.

Shopping List

whole-grain English muffins, shredded mozzarella, avocado, fresh basil, red onion, arugula, olive oil, balsamic vinegar, portobella mushrooms, coarse salt, pepper, deli carrot salad, vanilla pudding, strawberries.

Thursday: Easy Entertaining

Celebrate New Year's Eve with your best friends and enjoy delicious FLANK STEAK WITH HORSERADISH SAUCE. Serve with ROASTED RED POTATOES, CARROTS AND ONIONS (toss with olive oil, coarse salt and pepper to taste and roast on a flat baking sheet covered with nonstick foil, 30 to 35 minutes in a 425-degree oven). Add a BIBB LETTUCE SALAD and DINNER ROLLS. For dessert, check your favorite pastry shop for PEACH MELBA. Happy New Year!

Shopping List

rye or bourbon whiskey or unsalted beef broth, low-sodium soy sauce, flank steak, steak seasoning (such as McCormick Grill Mates or another brand), fat-free plain yogurt, prepared horseradish, Dijon mustard, garlic, cooking spray, red potatoes, carrots, onions, olive oil, coarse salt, pepper, Bibb lettuce, dinner rolls, peach melba.

FLANK STEAK WITH HORSERADISH SAUCE

Servings: makes 6 servings

Prep time: 5 minutes; marinating time: 24 hours

Cook time: about 10 minutes

  • For the steak:
  • 1/4 cup rye or bourbon whiskey (or unsalted beef broth)
  • 2 tablespoons low-sodium soy sauce
  • 1 (1 1/2-pound) flank steak
  • 1 to 2 tablespoons steak seasoning (such as McCormick Grill Mates or another brand)
  • For the sauce:
  • 1/3 cup fat-free plain yogurt
  • 2 tablespoons prepared horseradish
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced

Place whiskey and soy sauce in a resealable plastic bag. Add steak; seal and refrigerate 24 hours, turning occasionally.

For the sauce: Combine yogurt, horseradish, mustard and garlic. Cover and chill.

When ready to cook, heat grill or broiler on medium. Remove steak from bag and discard marinade. Pat steak dry with paper towels and coat steak with cooking spray. Rub steak with seasoning. Place steak on grill rack or broiler pan coated with cooking spray. Cook 4 to 5 minutes on each side or until internal temperature registers 145 degrees or the desired degree of doneness. Cut steak diagonally across grain into thin slices. Serve with sauce.

Per serving: 175 calories, 26 grams protein, 6 grams fat (34 percent calories from fat), 2.4 grams saturated fat, 3 grams carbohydrate, 71 milligrams cholesterol, 581 milligrams sodium, no fiber.

Friday: Easy Entertaining

It wouldn't be a proper New Year's Day without BLACK-EYED PEAS WITH HAM. Combine 2 ham hocks (about 1 1/4 to 1 1/2 pounds total) with enough water to cover. Bring to boil; reduce heat and simmer 1 hour.

Meanwhile, rinse and pick over 1 pound dry black-eyed peas; place peas in 4-quart or larger slow cooker. Top with ham hocks, 4 cups of the ham hock water, 1 teaspoon minced garlic, 2 medium onions (cut into thin wedges), 1 (14 1/2-ounce) can diced tomatoes with jalapeno peppers (with liquid), and coarse salt and pepper to taste. Cook on low 5 to 7 hours or until peas are soft, but not mushy. (I cooked mine for 5 hours and they were perfect, but it depends on your cooker.) Remove ham hocks and trim the fat. Add meat from hocks back to the stew; mix well.

Serve with COLLARD GREENS and CORNBREAD. For dessert, leftover ICE CREAM is simple.

Shopping List

ham hocks, dry black-eyed peas, garlic, onions, canned diced tomatoes with jalapeno peppers, coarse salt, pepper, collard greens, cornbread.

Saturday: Express

Try any frozen SHRIMP ENTREE for an easy meal. Accompany it with any PASTA tossed with pesto, a packaged GREEN SALAD and GARLIC BREAD. Keep dessert simple and enjoy PEARS.

Shopping List

any frozen shrimp entree, any pasta, pesto, packaged green salad, garlic bread, pears.

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