health

7 Day Menu Planner for January 17, 2016

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

Sunday: Family

Make family time special with BEEF, PEPPER AND MUSHROOM KEBABS. Serve the kebabs with two packages LONG-GRAIN AND WILD RICE and add SNOW PEAS on the side, along with SOURDOUGH BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Prepare 2 extra kebabs (meat only), save enough rice, any snow peas and some pie for Monday.

Shopping List

boneless beef top sirloin steak, lemon, olive oil, Dijon mustard, honey, dried oregano leaves, black pepper, green, red or yellow bell pepper, whole mushrooms, coarse salt, packaged long-grain and wild rice, snow peas, sourdough bread, Boston cream pie.

Monday: Heat and Eat

You're in for a treat with this BEEF AND RED PEPPER STIR-FRY using Sunday's leftovers. Slice the cooked beef into 1/2-inch pieces. In a large nonstick skillet or wok, heat 2 teaspoons sesame oil (or another oil) on medium-high; stir-fry 1 large red bell pepper (cut into thin strips) and 2 cups fresh broccoli florets for 5 minutes. Add any leftover snow peas, 1 (8-ounce) can drained pineapple tidbits, the beef and any stir-fry sauce. Cook and stir until heated through. Serve over leftover RICE and garnish with sliced green onions if desired.

Add a MIXED GREENS SALAD and a BAGUETTE. Slice the leftover PIE for dessert.

Shopping List

sesame oil (or another oil), red bell pepper, fresh broccoli florets, canned pineapple tidbits, any stir-fry sauce, green onions, salad greens, baguette.

Tuesday: Budget

Save some food dollars with MEXICAN TURKEY BURGERS on whole-grain HAMBURGER BUNS. Top the burgers with canned green chilies (drained), salsa, shredded lettuce and reduced-fat sour cream. Add CORN AND BEAN SALAD on the side. Combine canned no-salt-added diced tomatoes (drained), canned reduced-sodium black beans (rinsed), canned no-salt-added corn (rinsed) and some chopped red onion. Toss with Italian dressing and serve. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Shopping List

turkey burgers, whole-grain hamburger buns, canned green chilies, salsa, lettuce, reduced-fat sour cream, canned no-salt-added diced tomatoes, canned reduced-sodium black beans, canned no-salt-added corn, red onion, Italian dressing, fat-free strawberry ice cream.

Wednesday: Meatless

Skip meat tonight in favor of STUFFED BAKED POTATOES. Slash the tops of the potatoes and spoon hot canned vegetarian chili over them. Garnish with reduced-fat sour cream, any shredded cheddar cheese and chopped green onions. Add a LETTUCE WEDGE with crumbled blue cheese and hard-cooked egg wedges on the side and CRUSTY BREAD. For dessert, PEACHES are light.

Shopping List

baking potatoes, canned vegetarian chili, reduced-fat sour cream, any shredded cheddar cheese, green onions, lettuce, crumbled blue cheese, eggs, crusty bread, peaches.

Thursday: Kids

Expect a big hug when you feed the kids these OVEN-FRIED CHICKEN TENDERS. Heat oven to 450 degrees. Coat chicken tenders with cooking spray and then dredge them in mashed potato flakes (not granules). Sprinkle with seasoned salt. Bake 15 minutes, turning once. The kids' favorite, TATER TOTS (frozen), can go alongside. Add a deli CARROT SALAD and SOFT BREAD STICKS. Let's have PEARS for dessert.

Shopping List

chicken tenders, cooking spray, mashed potato flakes, seasoned salt, frozen tater tots, deli carrot salad, soft bread sticks, pears.

Friday: Express

It's potpie kind of weather, so look for Boston Market (or another brand) CHICKEN POTPIE in the frozen food case. Serve MIXED VEGETABLES on the side along with a packaged GREEN SALAD. Buy TAPIOCA PUDDING for dessert.

Shopping List

Boston Market or another brand frozen chicken potpie, mixed vegetables, packaged green salad, tapioca pudding.

Saturday: Easy Entertaining

Invite friends for your own GRILLED GROUPER. Serve it along with ROASTED ROOT VEGETABLES and a ROMAINE SALAD. LEMON MERINGUE TARTS are perfect for dessert.

Shopping List

grouper, fresh whole white mushrooms, shiitake mushrooms, mixed root vegetables (such as sweet potatoes, parsnips and carrots), onions, garlic, canola oil, dried rosemary, coarse salt, freshly ground black pepper, romaine, frozen puff pastry shells, lemon pudding mix, 1 percent milk, lemon, eggs, sugar.

ROASTED ROOT VEGETABLES

Servings: makes 6 servings

Prep time: about 20 minutes

Cook time: about 30 minutes

  • 12 ounces fresh whole white mushrooms (without stems)
  • 4 ounces shiitake mushrooms (without stems)
  • 2 pounds mixed root vegetables (such as sweet potatoes, parsnips and carrots), cut into 1-inch pieces
  • 2 medium onions, cut into 1-inch wedges
  • 12 cloves garlic, peeled and halved
  • 3 tablespoons canola oil
  • 1 1/2 teaspoons dried rosemary
  • 1 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper

Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast, stirring once, for 15 minutes; exchange shelves of pans (for more even cooking). Roast 15 more minutes or until tender.

Per serving: 213 calories, 5 grams protein, 8 grams fat (30 percent calories from fat), 0.6 grams saturated fat, 35 grams carbohydrate, no cholesterol, 398 milligrams sodium, 7 gram fiber.

LEMON MERINGUE TARTS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 12 minutes, plus time to bake pastry shells and prepare pudding

  • 1 (10-ounce) package frozen puff pastry shells
  • 1 (3-ounce) package lemon pudding mix
  • 1 percent milk for pudding mix (check directions for amount)
  • 1 teaspoon lemon zest (yellow part only)
  • 2 egg whites
  • 1/4 cup sugar

Bake pastry shells according to directions. Cook pudding mix according to directions for pie filling (using 1 percent milk). Stir in lemon zest. Cool to room temperature. Spoon about 1/3 cup pudding into each pastry shell. Heat oven to 325 degrees. Beat egg whites until frothy, using an electric mixer at high speed. Add sugar gradually, beating until soft peaks form. Spoon evenly over pudding in each shell and spread to edges. Place on baking sheet. Bake 12 minutes or until lightly browned. Cool and serve.

Per serving: 315 calories, 8 grams protein, 14 grams fat (39 percent calories from fat), 4 grams saturated fat, 42 grams carbohydrate, 4 milligrams cholesterol, 357 milligrams sodium, 1 gram fiber.

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.

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.

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.

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