health

7 Day Menu Planner for January 31, 2016

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

Sunday: Entertaining

Invite friends for the Super Bowl and start the fun with MEATBALL JALAPENO POPPERS. Pass around a deli VEGETABLE TRAY WITH DIPS. For the halftime entertainment, present your own CHILI, topped with shredded cheddar cheese and sliced green onions. Add baked TORTILLA CHIPS. For an easy dessert, buy BROWNIES.

Plan

Save enough chili and brownies for Monday.

Shopping List

fresh jalapeno peppers, reduced-fat cream cheese, frozen fully cooked meatballs, bacon, deli vegetable tray with dips, ingredients for chili, cheddar cheese, green onions, baked tortilla chips, brownies.

MEATBALL JALAPENO POPPERS

Servings: makes 26 appetizers

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 13 medium fresh jalapeno peppers
  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 13 frozen, fully cooked meatballs (such as Casa Di Bertacchi or another brand), thawed and halved
  • 13 slices uncooked bacon, halved

Heat oven to 375 degrees. Halve each pepper lengthwise, remove seeds, rinse and pat dry with paper towel. Divide and spread cheese in each pepper half. Place each meatball half, cut side down, on cheese. Wrap each pepper with bacon; secure with wooden pick. Place on baking sheet; bake 25 to 30 minutes or until bacon is browned. Serve immediately.

Per appetizer: 66 calories, 4 grams protein, 5 grams fat (72 percent calories from fat), 2.6 grams saturated fat, 1 gram carbohydrate, 14 milligrams cholesterol, 162 milligrams sodium, no fiber.

Monday: Heat and Eat

Serve the leftover CHILI over TOASTED CORN MUFFINS. Buy or make the muffins; split and broil them 1 to 2 minutes or until lightly toasted. Spoon the heated chili over the muffins. On the side, deli COLESLAW goes well. Leftover BROWNIES and SLICED PEACHES make a good dessert.

Plan

Save enough peaches for Tuesday.

Shopping List

corn muffins, deli coleslaw, peaches.

Tuesday: Express

Make SPAGHETTI WITH WHITE CLAM SAUCE for a quick meal. In a saucepan, heat 2 teaspoons olive oil; add 1 teaspoon minced garlic and cook 1 minute. Add 1 (10.5-ounce) can or 1 (12-ounce) jar clam sauce; heat through. Toss sauce with cooked spaghetti. Serve with a packaged GREENS SALAD and GARLIC TOAST. Leftover SLICED PEACHES are an easy dessert.

Shopping List

olive oil, garlic, canned or jarred clam sauce, spaghetti, packaged greens salad, garlic toast.

Wednesday: Budget

Soup is always a good way to stretch the budget, and HAM AND BLACK BEAN SOUP fits the bill. In a saucepan, combine 1 cup cubed cooked ham, 1 cup salsa, 1 (15-ounce) can reduced-sodium black beans (rinsed) and 1 (14-ounce) can unsalted chicken broth. Bring to boil over medium heat; reduce heat to low and cover. Simmer 10 minutes. Ladle into soup bowls and garnish with sliced green onions. Serve with a SPINACH SALAD and CRACKERS. Try SLICED APPLES for dessert.

Shopping List

cubed cooked ham, salsa, canned reduced-sodium black beans, canned unsalted chicken broth, green onions, fresh spinach, crackers, apples.

Thursday: Kids

These HOT DOG SMILEY-FACE SANDWICHES will surely win over the kids. For each serving, cut 1 lowest-fat, lowest-sodium hot dog at 1/2-inch intervals almost completely through (leave 1/4 inch intact). Cook in small nonstick skillet on medium 3 to 4 minutes on each side until browned and hot dog has curled; remove from skillet.

Meanwhile, for each serving, place 1 slice 2-percent cheese on whole-grain bread slice. Place in skillet. Cover and cook 1 to 2 minutes over low or until cheese melts. Remove from skillet. Place hot dog on bread for mouth of "face." To complete the face, use sliced pimiento-stuffed olives for eyes, cherry tomato halves for the nose, small potato chips for ears and finely shredded lettuce for hair. Serve with baked WAFFLE FRIES (frozen). TROPICAL FRUIT is easy for dessert.

Shopping List

lowest-fat, lowest-sodium hot dogs, sliced 2-percent cheese, whole-grain bread, pimiento-stuffed olives, cherry tomatoes, potato chips, lettuce, frozen waffle fries, tropical fruit.

Friday: Meatless

Your no-meat dinner will be delicious tonight with ITALIAN WHITE BEANS. Serve over sliced POLENTA. Add a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. PEARS are a simple dessert.

Tip

Look for tubes of polenta in the produce section.

Shopping List

olive oil, onion, crushed red pepper, garlic, bay leaves, canned reduced-sodium cannellini beans, white wine vinegar, coarse salt, black pepper, refrigerated or prepared polenta, lettuce, tomato, crusty bread, pears.

ITALIAN WHITE BEANS

Prep time: 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons olive oil
  • 2 cups finely chopped onion
  • 1/4 teaspoon crushed red pepper
  • 8 cloves garlic, minced
  • 2 bay leaves
  • 2 tablespoons water (see Note)
  • 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
  • 4 teaspoons white wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper

In a large nonstick skillet, heat oil on medium-high. Add onion; cook 6 minutes. Add red pepper, garlic and bay leaves; cook 4 minutes. Stir in water and beans. Cook 3 minutes or until thoroughly heated. Stir in vinegar, salt and pepper. Discard bay leaves and serve.

Note: If beans become too dry, thin with broth or additional water.

Per serving: 178 calories, 7 grams protein, 6 grams fat (28 percent calories from fat), 0.6 gram saturated fat, 25 grams carbohydrate, no cholesterol, 207 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Serve guests BROILED FLOUNDER WITH LEMON. Heat broiler. Coat baking rack with cooking spray. Lay fish on rack and brush with olive oil; sprinkle with coarse salt and pepper. Broil 2 to 3 inches from heat, 2 to 4 minutes (depending on thickness), until fish is just cooked through and edges flake with fork. Squeeze fresh lemon juice over fillets and serve immediately.

On the side, CREAMY BLUE CHEESE RICE WITH SPINACH AND WALNUTS is a worthy accompaniment. Add a BOSTON LETTUCE SALAD and BAGUETTES. RASPBERRY SORBET with BUTTER COOKIES is a simple dessert.

Shopping List

flounder, cooking spray, olive oil, coarse salt, pepper, lemons, packaged reduced-fat cream cheese, frozen chopped spinach, crumbled blue cheese, rice, walnuts, Boston lettuce, baguettes, raspberry sorbet, butter cookies.

CREAMY BLUE CHEESE RICE WITH SPINACH AND WALNUTS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 15 minutes, plus rice and walnuts

  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1/4 cup water
  • 1 (10-ounce) package frozen chopped spinach, thawed and undrained
  • 1 (4-ounce) package crumbled blue cheese
  • 1/4 teaspoon black pepper
  • 3 cups cooked rice
  • 1/2 cup toasted chopped walnuts (see Note)

In a large skillet on medium, heat cream cheese and water; cook and stir 3 or 4 minutes or until cheese is melted. Add spinach, blue cheese and pepper; cook 2 minutes. Add rice; cook 3 to 5 minutes or until heated through, Remove from heat. Stir in walnuts and serve.

Note: To toast walnuts, heat oven to 350 degrees, spread on flat baking sheet, and bake 5 to 10 minutes or until golden.

Per serving: 256 calories, 10 grams protein, 15 grams fat (53 percent calories from fat), 7.2 grams saturated fat, 21 grams carbohydrate, 31 milligrams cholesterol, 346 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for January 24, 2016

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

Sunday: Family

Prepare your own ROAST CHICKEN today with a 5- to 7-pound oven-roaster-type bird. On the side, make CORNBREAD STUFFING (from a mix). Add GRAVY, MASHED POTATOES and PARSLEY-BUTTERED CARROTS. Buy a BLUEBERRY COBBLER for dessert.

Plan

Save enough chicken for Monday; save enough cobbler for Tuesday.

Shopping List

oven-roaster-type chicken, cornbread stuffing mix, gravy, potatoes to mash, parsley, butter, carrots, blueberry cobbler.

Monday: Heat and Eat

Use some of the leftover chicken in CHICKEN-VEGETABLE PITA POCKETS. Add deli BEAN SOUP on the side, along with some CELERY STICKS. For dessert, TROPICAL FRUIT is simple.

Shopping List

plain yogurt, low-fat mayonnaise, Dijon mustard, cumin, cayenne pepper, cucumber, green onions, fresh spinach, whole-grain pita pockets, deli bean soup, celery, tropical fruit.

CHICKEN-VEGETABLE PITA POCKETS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 5 minutes

  • 1/2 cup plain yogurt
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon cumin
  • 1/8 teaspoon cayenne pepper
  • 2 cups cooked (leftover) chopped chicken breast
  • 1/2 cup seeded, chopped cucumber
  • 2 green onions, sliced
  • 2 cups shredded fresh spinach
  • 4 whole-grain pita pockets, halved

Heat oven to 250 degrees. In a large bowl, whisk together yogurt, mayonnaise, mustard, cumin and cayenne pepper; add chicken, cucumber, onions and spinach, tossing to coat. Meanwhile, bake pita halves 3 to 4 minutes (do not toast). Divide and spoon filling into pita halves and serve.

Per serving: 326 calories, 30 grams protein, 6 grams fat (15 percent calories from fat), 1.2 grams saturated fat, 40 grams carbohydrate, 60 milligrams cholesterol, 558 milligrams sodium, 5 grams fiber.

Tuesday: Meatless

This ITALIAN VEGETABLE STEW makes a no-meat night extra-special. In a Dutch oven, heat 1 tablespoon olive oil on medium. Add 3 cups diced potatoes, 2 cups diced onions and 1 teaspoon minced garlic; cook 10 minutes or until potatoes are lightly browned and onions are softened. Add 2 cups sliced zucchini, 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 cup unsalted vegetable broth and 1 teaspoon dried basil. Cover and simmer 10 minutes; add coarse salt and pepper to taste.

Serve with (deli) EGG SALAD SANDWICHES on WHOLE-GRAIN BREAD with LETTUCE. Warm the leftover COBBLER for dessert and top with light whipped cream.

Plan

If time permits, make Wednesday's entree tonight and refrigerate. Increase baking time by about 10 minutes.

Shopping List

olive oil, potatoes, onions, garlic, zucchini, canned diced tomatoes with basil, garlic and oregano, unsalted vegetable broth, dried basil, coarse salt, pepper, deli egg salad, whole-grain bread, lettuce, light whipped cream.

Wednesday: Kids

MEXICAN MEAT AND CHEESE BAKE has all the kids' favorite ingredients. Serve the layered dish with BABY CARROTS and HUMMUS. For dessert, make FLAN from a mix.

Shopping List

cooking spray, onion, lean ground beef, ground turkey breast, canned condensed less-sodium, less-fat cream of mushroom soup, canned condensed less-sodium, less-fat cream of chicken soup, canned chopped green chilies, corn tortillas, 50 percent reduced-fat jalapeno or cheddar cheese, lettuce, tomatoes, reduced-fat sour cream, baby carrots, hummus, flan mix.

MEXICAN MEAT AND CHEESE BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 45 minutes

  • 1 medium onion, chopped
  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of mushroom soup
  • 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of chicken soup
  • 5 ounces water
  • 1 (4-ounce) can chopped green chilies
  • 8 (6-inch) corn tortillas
  • 2 cups shredded 50 percent reduced-fat jalapeno or cheddar cheese
  • Shredded lettuce, chopped tomatoes and reduced-fat sour cream

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat a large nonstick skillet on medium; add onion and cook 3 minutes. Add beef and turkey and cook 7 minutes or until meat is no longer pink and onion is softened; drain. Add both soups, water and chilies; mix well. Line bottom of dish with 4 tortillas, torn into pieces. Cover tortillas with half the meat mixture and half the cheese. Repeat layers. Bake 25 to 35 minutes or until hot and bubbly. Serve with lettuce, tomatoes and sour cream.

Per serving: 316 calories, 35 grams protein, 13 grams fat (37 percent calories from fat), 5.7 grams saturated fat, 16 grams carbohydrate, 73 milligrams cholesterol, 726 milligrams sodium, 2 grams fiber.

Thursday: Budget

BARBECUE PULLED CHICKEN is certainly budget- and flavor-friendly. In a 4-quart or larger slow cooker, combine 1 (14.5-ounce) can drained no-salt-added diced tomatoes, 1/4 cup apple cider vinegar, 2 tablespoons honey, 1 tablespoon smoked paprika, 1 tablespoon soy sauce, 1 tablespoon Dijon mustard and 1/4 teaspoon crushed red pepper; mix well. Add 2 pounds boneless skinless chicken breasts. Season with coarse salt and freshly ground pepper. Cover; cook 5 hours on low or until chicken is falling apart. Remove from cooker; shred with forks and serve on WHOLE-GRAIN HAMBURGER BUNS. (Adapted from "Lighten Up, Y'all," Virginia Willis; Ten Speed Press, 2015.)

Add BAKED POTATO CHIPS and your COLESLAW on the side. Sprinkle PEACHES with cinnamon for dessert.

Plan

Cook rice for Friday. Save enough coleslaw for Friday.

Shopping List

canned no-salt-added diced tomatoes, apple cider vinegar, honey, smoked paprika, soy sauce, Dijon mustard, crushed red pepper, boneless skinless chicken breasts, coarse salt, pepper, whole-grain hamburger buns, baked potato chips, coleslaw, peaches, cinnamon.

Friday: Express

Make MANHATTAN SEAFOOD CHOWDER in no time. Prepare 2 (10 1/2-ounce) cans vegetarian vegetable soup according to directions. Add 12 ounces imitation crabmeat and 2 cups cooked rice. Heat on medium-low and serve with a packaged GREEN SALAD and CHEESE TOAST. For dessert, stir sliced BANANAS into CHOCOLATE PUDDING.

Shopping List

canned vegetarian vegetable soup, imitation crabmeat, rice, packaged green salad, any cheese and bread for cheese toast, bananas, chocolate pudding.

Saturday: Easy Entertaining

Serve your guests elegant MAPLE MUSTARD PORK TENDERLOIN. Add your MASHED SWEET POTATOES on the side. Brighten the plate with fresh BROCCOLI FLORETS with a squeeze of fresh lemon juice over them. Add a MIXED GREENS SALAD and BISCUITS. Buy or make an old-fashioned PINEAPPLE UPSIDE-DOWN CAKE for dessert.

Shopping List

pork tenderloin, honey mustard, lemons, maple syrup, canola oil, ripe pears, sweet potatoes to mash, fresh broccoli, salad greens, biscuits, pineapple upside-down cake.

MAPLE MUSTARD PORK TENDERLOIN

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: about 15 minutes

  • 1 pound pork tenderloin
  • 2 tablespoons honey mustard
  • 2 teaspoons fresh lemon juice
  • 2 tablespoons maple syrup
  • 2 teaspoons canola oil
  • 2 ripe pears, cored and cut into 8 wedges each

Cut pork crosswise into 8 pieces. In a small bowl, mix together mustard, juice and syrup; coat pork with mixture. Heat oil in a large nonstick skillet on medium-high. Remove pork (reserve marinade) and cook 2 to 3 minutes on both sides or until browned. Add pears to skillet and stir well to coat; cook 2 to 3 minutes or until pears are tender. Spoon remaining marinade over pork and simmer 2 minutes, until heated through. Serve pork with pears.

Per serving: 237 calories, 24 grams protein, 5 grams fat (19 percent calories from fat), 1 gram saturated fat, 23 grams carbohydrate, 74 milligrams cholesterol, 70 milligrams sodium, 3 grams fiber.

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.

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.

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)
  • 2 pounds mixed root vegetables (such as sweet potatoes, parsnips and carrots), cut into 1-inch pieces
  • 4 ounces shiitake mushrooms (without stems)
  • 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.

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