health

7 Day Menu Planner for January 10, 2016

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

Sunday: Family

Spicier meals may keep the family warmer during colder weather, just like this CAJUN PORK ROAST. Heat oven to 350 degrees. Rub all sides of 1 (3-pound) well-trimmed boneless pork loin with Cajun seasoning. Place in a shallow roasting pan and roast 1 to 1 1/2 hours or until internal temperature reaches 145 degrees. Remove from oven, tent with foil, and let stand 5 minutes before slicing.

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Serve the juicy pork with ROASTED RED POTATOES AND CARROTS.

Alongside, add this colorful SPICED POMEGRANATE AND ORANGE SALAD. In a small bowl, whisk together 1/2 cup pomegranate juice, 1/4 cup olive oil, 2 tablespoons white wine vinegar, 1/2 teaspoon allspice, 1/2 teaspoon ground mustard, a pinch of coarse ground pepper and a pinch of coarse salt. Toss 8 cups salad greens with vinaigrette in a large bowl. Divide mixture among 6 plates. Top each salad with about 5 orange sections and 1 tablespoon pomegranate arils (seeds).

Add WHOLE-GRAIN ROLLS. For dessert, POUNDCAKE with BLUEBERRIES will be welcome.

Plan

Save enough pork for Monday.

Shopping List

boneless pork loin, Cajun seasoning, red potatoes, carrots, pomegranate juice, olive oil, white wine vinegar, allspice, ground mustard, coarse ground pepper, coarse salt, salad greens, orange sections, pomegranate arils (seeds), whole-grain rolls, poundcake, blueberries.

Monday: Heat and Eat

Shred and heat 2 cups of the leftover pork, mix with 1/2 cup of your favorite barbecue sauce, spoon down center of fat-free flour tortillas and call it BARBECUE PORK TORTILLAS. Serve with GUACAMOLE on SHREDDED LETTUCE and canned reduced-sodium PINTO BEANS. For dessert, PINEAPPLE CHUNKS are easy.

Plan

If time permits, make Tuesday's soup tonight.

Shopping List

your favorite barbecue sauce, fat-free flour tortillas, guacamole, lettuce, canned reduced-sodium pinto beans, pineapple chunks.

Tuesday: Meatless

Stay warm with BLACK BEAN SOUP. Serve it over packaged YELLOW RICE. Chop some red bell peppers and add them to deli COLESLAW for a little color and extra vitamin C. Serve with CRACKERS. PLUMS are a simple dessert.

Plan

Buy enough coleslaw for Friday.

Shopping List

olive oil, onion, garlic, cumin, dried oregano, chili powder, unsalted vegetable broth, sliced fresh mushrooms, fresh carrots, no-salt-added tomato sauce, canned reduced-sodium black beans, bay leaves, limes, packaged yellow rice, red bell peppers, deli coleslaw, crackers, plums.

BLACK BEAN SOUP

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 2 teaspoons olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 2 teaspoons cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon chili powder
  • 2 (14-ounce) cans unsalted vegetable broth
  • 1 cup sliced fresh mushrooms
  • 1 cup thinly sliced fresh carrots
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 bay leaves
  • 2 to 4 tablespoons fresh lime juice

Heat oil in a Dutch oven on medium. Cook onion and garlic 4 minutes or until onions are softened. Add cumin, oregano, chili powder, broth, mushrooms, carrots, tomato sauce, beans and bay leaves. Bring to boil; reduce heat, cover and simmer 45 minutes. Stir in lime juice and simmer 10 more minutes. Discard bay leaves and serve.

Per serving: 133 calories, 7 grams protein, 1 gram fat (9 percent calories from fat), 0.2 gram saturated fat, 26 grams carbohydrate, no cholesterol, 213 milligrams sodium, 8 grams fiber.

Wednesday: Kids

Kids will go for MUSHROOM SLOPPY JOES served on whole-grain hamburger buns. Add OVEN FRIES (frozen) and GREEN BEANS. Munch on PEANUT BUTTER COOKIES for dessert.

Shopping List

whole-grain hamburger buns, canola oil, fresh crimini mushrooms, fresh carrots, minced onion, chili powder, no-salt-added tomato sauce or barbecue sauce, white vinegar, coarse salt, frozen oven fries, green beans, peanut butter cookies.

MUSHROOM SLOPPY JOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 split whole-grain hamburger buns
  • 2 teaspoons canola oil
  • 1 pound sliced fresh crimini mushrooms (about 6 cups)
  • 1 cup finely shredded fresh carrots
  • 2 tablespoons minced onion
  • 1 tablespoon chili powder
  • 1 (8-ounce) can no-salt-added tomato sauce or barbecue sauce
  • 1 tablespoon white vinegar
  • 1/2 teaspoon coarse salt
  • 1/4 cup water

Remove some of the soft bread from cut sides of buns, leaving shells about 1/2-inch thick; set aside. Heat oil in a large nonstick skillet over medium-high. Add mushrooms, carrots, onion and chili powder; cook and stir 5 to 8 minutes or until mushroom liquid evaporates. Stir in tomato sauce, vinegar, salt and water. Bring to boil; cook 3 to 5 minutes or until slightly thickened, stirring occasionally. Toast rolls; spoon mixture into hollows of each half and serve.

Per serving: 182 calories, 9 grams protein, 4 grams fat (21 percent calories from fat), 0.6 gram saturated fat, 30 grams carbohydrate, no cholesterol, 490 milligrams sodium, 6 grams fiber.

Thursday: Budget

Your food budget is safe and your taste buds will be happy eating UNSTUFFED CABBAGE. In a Dutch oven, cook 12 ounces lean ground beef, 1 small chopped onion and 1 clove minced garlic 6 minutes on medium or until beef is no longer pink and onion is softened. Add 1 cup water, 8 cups chopped cabbage, 1 (28-ounce) can crushed tomatoes, 1 1/2 tablespoons packed dark brown sugar, 1 1/2 tablespoons cider vinegar, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Bring to boil; reduce heat and simmer 10 minutes or until cabbage is tender.

Serve with BOILED POTATOES sprinkled with chopped parsley, MIXED SALAD GREENS and WHOLE-GRAIN ROLLS. TROPICAL FRUIT is good for dessert.

Shopping List

lean ground beef, onion, garlic, cabbage, canned crushed tomatoes, dark brown sugar, cider vinegar, coarse salt, pepper, potatoes to boil, parsley, salad greens, whole-grain rolls, tropical fruit.

Friday: Express

Pan-fry a HAM STEAK for dinner and bake SWEET POTATO WEDGES to go alongside. Serve with leftover deli COLESLAW and CORNBREAD (from a mix). CHUNKY APPLESAUCE is a perfect dessert.

Shopping List

ham steak, sweet potatoes to bake, cornbread mix, chunky applesauce.

Saturday: Easy Entertaining

Our guests enjoyed the flavors of Indian cuisine with GRILLED CURRY CHICKEN. Serve with CUCUMBER-MINT SAUCE for a refreshing accent to the fragrant chicken. Mix together 1 cup plain fat-free yogurt, 3/4 cup seedless diced cucumber, 5 chopped fresh mint leaves, 1/4 teaspoon coarse salt and a pinch of coarse ground black pepper. Cover and refrigerate until serving time.

Serve the combo with RICE, SUGAR SNAP PEAS, a BABY ARUGULA SALAD and FLATBREAD. CHOCOLATE PIROUETTES (such as Pepperidge Farm or another chocolate cookie) and LIME SHERBET are a cool dessert.

Shopping List

olive oil, curry powder, garam masala, onion powder, paprika, garlic salt, chicken cutlets, plain fat-free yogurt, seedless cucumber, fresh mint, coarse salt, coarse ground black pepper, rice, sugar snap peas, baby arugula salad greens, flatbread, chocolate pirouettes (such as Pepperidge Farm or another chocolate cookie), lime sherbet.

GRILLED CURRY CHICKEN

Servings: makes 6 servings

Prep time: 15 minutes; marinating time: 30 minutes

Cook time: less than 10 minutes

  • 2 tablespoons olive oil
  • 2 teaspoons curry powder
  • 2 teaspoons garam masala
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon garlic salt
  • 6 chicken cutlets (about 1 1/2 pounds)

In a small bowl, combine olive oil, curry powder, garam masala, onion powder, paprika and garlic salt; mix well. Scrape into a resealable plastic bag. Add chicken and rotate bag to cover chicken completely. Refrigerate 30 minutes (or longer for a more pronounced flavor). Heat grill. Remove chicken and discard marinade. Grill over medium heat, 4 to 6 minutes, turning once, or until chicken is no longer pink. Serve with cucumber-mint sauce (shown above).

Per serving: 174 calories, 24 grams protein, 8 grams fat (40 percent calories from fat), 1.3 grams saturated fat, 1 gram carbohydrate, 73 milligrams cholesterol, 294 milligrams sodium, no fiber.

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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.

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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.

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