health

7 Day Menu Planner for February 28, 2016

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

Sunday: Family

Your family likes your own POT ROAST WITH POTATOES, CARROTS AND CELERY best, so make them happy and serve it for family day. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a CHERRY COBBLER for dessert and top it with fat-free VANILLA ICE CREAM.

Tip

Your family likes your own POT ROAST WITH POTATOES, CARROTS AND CELERY best, so make them happy and serve it for family day. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a CHERRY COBBLER for dessert and top it with fat-free VANILLA ICE CREAM.

Plan

Save enough beef, vegetables and cobbler for Monday; save enough ice cream for Saturday.

Shopping List

pot roast, potatoes, carrots, celery, fresh spinach, whole-grain rolls, cherry cobbler, fat-free vanilla ice cream.

Monday: Heat and Eat

Slice and heat the leftover beef and layer it on dense white bread. Top with beef gravy for OPEN-FACED BEEF SANDWICHES. Serve the leftover VEGETABLES on the side along with a MIXED GREENS SALAD. Warm the leftover COBBLER for dessert.

Shopping List

dense white bread, beef gravy, salad greens.

Tuesday: Meatless

Full-flavored and meatless, MUSHROOM RISOTTO WITH PEAS is a delicious dinner. Add a ROMAINE SALAD on the side and GARLIC BREAD. Slice KIWIFRUIT for dessert.

Shopping List

butter, assorted sliced fresh mushrooms (such as button, crimini, shiitake), onions or shallots, garlic, Arborio rice, unsalted vegetable broth, dry white wine, cracked black pepper, frozen peas, Asiago cheese, Italian parsley, romaine, garlic bread, kiwifruit.

MUSHROOM RISOTTO WITH PEAS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 3 hours on low or 1 1/2 hours on high

  • 3 tablespoons butter
  • 3 cups (about 8 ounces) assorted sliced fresh mushrooms (such as button, crimini, shiitake)
  • 1/3 cup sliced onions or shallots
  • 2 cloves garlic, minced
  • 1 3/4 cups Arborio rice
  • 4 cups unsalted vegetable broth
  • 3/4 cup dry white wine
  • 1/2 teaspoon cracked black pepper
  • 2/3 cup frozen peas, thawed
  • Asiago cheese shards and fresh Italian parsley leaves for garnish

In a large nonstick skillet, melt butter on medium. Add mushrooms, onions and garlic; cook 5 to 7 minutes or until mushrooms are lightly browned and liquid is evaporated, stirring occasionally. Stir in rice; cook and stir 1 more minute. Transfer mixture to a 3 1/2- or 4-quart slow cooker. Stir in broth, wine and pepper. Cover and cook on low 2 3/4 hours or high 1 1/4 hours or until rice is tender. If possible, carefully remove crockery liner; stir in peas. Garnish each serving with cheese and parsley. (Adapted from "Better Homes and Gardens: I Didn't Know My Slow Cooker Could Do That," Jan Miller, editor; Meredith Corporation, 2015.)

Per serving: 297 calories, 6 grams protein, 6 grams fat (18 percent calories from fat), 3.7 grams saturated fat, 50 grams carbohydrate, 15 milligrams cholesterol, 203 milligrams sodium, 2 grams fiber.

Wednesday: Kids

Watch the kids smile when you show them this GIANT OVEN BURGER. Add your favorite fixings on the side, such as LETTUCE, TOMATO, PICKLES, KETCHUP, MUSTARD and low-fat MAYONNAISE. Serve with RED POTATO WEDGES drizzled with butter. RED AND GREEN GRAPES are good for dessert.

Shopping List

extra-lean ground beef, carrot, onion, prepared horseradish, prepared yellow mustard, coarse salt, ketchup, unsliced 8-inch-round Italian or sourdough bread loaf, lettuce, tomato, pickles, low-fat mayonnaise, red potatoes, butter, red and green grapes.

GIANT OVEN BURGER

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 45 to 50 minutes; standing time: 5 minutes

  • 1 1/2 pounds extra-lean ground beef
  • 1/2 cup finely chopped carrot
  • 1/4 cup minced onion
  • 1 tablespoon prepared horseradish
  • 1 tablespoon prepared yellow mustard
  • 1/2 teaspoon coarse salt
  • 1/3 cup ketchup
  • 1 unsliced 8-inch-round Italian or sourdough bread loaf

Heat oven to 350 degrees. In a large bowl, mix together beef, carrot, onion, horseradish, mustard and salt. Press mixture into a 9-inch pie plate. Spread ketchup over top. Bake, uncovered, 45 to 50 minutes or until internal temperature registers 145 degrees; drain. Let stand 5 minutes. Cut bread in half horizontally . Carefully place burger between halves. Cut into wedges and serve.

Per serving: 381 calories, 31 grams protein, 9 grams fat (20 percent calories from fat), 2.9 grams saturated fat, 44 grams carbohydrate, 62 milligrams cholesterol, 895 milligrams sodium, 3 grams fiber.

Thursday: Express

Perk up an ordinary chicken breast and turn it into SANTA FE CHICKEN. Heat oven to 400 degrees. Place 1 pound of boneless, skinless chicken breasts in a baking dish coated with cooking spray. In a small container, mix together 1 tablespoon melted butter, 1 tablespoon Southwestern seasoning and 1 teaspoon lemon juice. Brush mixture on both sides of chicken and bake 20 minutes or until internal temperature registers 165 degrees.

Serve with canned reduced-sodium BLACK BEANS, packaged YELLOW RICE and SOURDOUGH BREAD. PEACHES are good for dessert.

Shopping List

boneless, skinless chicken breasts, cooking spray, butter, Southwestern seasoning, lemon juice, canned reduced-sodium black beans, packaged yellow rice, sourdough bread, peaches.

Friday: Budget

Buy or make EGG SALAD for SANDWICHES and spread on whole-grain toast. Add a little dill to the egg salad for a flavor boost. Garnish the sandwich with LEAF LETTUCE. Accompany the sandwiches with deli TOMATO RICE SOUP. (If you have any leftover rice from Thursday, add it to the soup.) Finish with PLUMS.

Shopping List

egg salad, whole-grain bread, dill, leaf lettuce, canned tomato rice soup, plums.

Saturday: Easy Entertaining

Invite friends for ITALIAN-STYLE HALIBUT WITH TOMATOES AND WHITE BEANS. Serve with fresh BROCCOLI SPEARS, SALAD GREENS and BAGUETTES. Top leftover ICE CREAM with HOT FUDGE SAUCE.

Shopping List

olive oil, green onions, garlic, canned diced tomatoes with basil, onions and oregano, canned reduced-sodium Great Northern or cannellini beans, red wine vinegar, fresh or dried basil, halibut or cod fillets, coarse salt, pepper, cooking spray, fresh broccoli, salad greens, baguettes, hot fudge sauce.

ITALIAN-STYLE HALIBUT WITH TOMATOES AND WHITE BEANS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons olive oil
  • 1/2 cup sliced green onions
  • 2 cloves garlic, minced
  • 2 (14.5-ounce) cans diced tomatoes with basil, onions and oregano, lightly drained
  • 1 (15-ounce) can reduced-sodium rinsed Great Northern or cannellini beans
  • 2 teaspoons red wine vinegar
  • 1/4 cup sliced fresh basil leaves or 1 tablespoon dried basil
  • 4 (4- to 6-ounce) halibut or cod fillets
  • Coarse salt and pepper to taste

In a medium pan, heat oil on medium. Add onions and garlic; cook, stirring occasionally, 3 minutes or until vegetables are softened but not browned. Add tomatoes and bring to boil. Stir occasionally and cook 4 minutes. Add beans, vinegar and basil. Bring to boil; simmer 2 minutes. Remove tomato-bean mixture from heat.

For the fish: Season fillets with salt and pepper and coat with cooking spray. Place on rack of broiler pan (coated with cooking spray) lined with foil. Broil 5 to 7 minutes, turning once, or until opaque throughout. Serve fish over tomato and beans mixture.

Per serving: 315 calories, 29 grams protein, 8 grams fat (24 percent calories from fat), 1.3 grams saturated fat, 29 grams carbohydrate, 56 milligrams cholesterol, 915 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for February 21, 2016

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

Sunday: Family

Make family day special with sweet-spicy ROAST PORK TENDERLOINS WITH GINGER PEACH GLAZE. Heat oven to 375 degrees. Combine 1 1/2 teaspoons seasoned salt and 1 teaspoon dried thyme. Rub 2 (1-pound) pork tenderloins with seasoning mixture. Roast, uncovered, on a rack 20 to 25 minutes or until internal temperature is 145 degrees.

Meanwhile, combine 1 cup peach preserves, 1 tablespoon Worcestershire sauce and 1 1/4 teaspoons ground ginger. Spoon half of mixture on pork the last 10 minutes of cooking. Let pork stand 5 minutes before slicing. Heat remaining preserves mixture and serve with pork.

Add BAKED SWEET POTATOES, fresh BRUSSELS SPROUTS and DINNER ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork, sweet potatoes and pie for Monday.

Shopping List

seasoned salt, dried thyme, pork tenderloins, peach preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, fresh Brussels sprouts, dinner rolls, Boston cream pie.

Monday: Heat and Eat

Slice the leftover pork and make PORK SANDWICHES. Spread whole-grain bread with honey-mustard sauce. Top with lettuce and the pork. Cut leftover sweet potatoes into wedges, coat with cooking spray, and bake in a 425-degree oven 10 to 15 minutes or until hot. Serve with MIXED GREENS. Leftover PIE is a quick dessert.

Shopping List

whole-grain bread, honey-mustard sauce, lettuce, cooking spray, salad greens.

Tuesday: Budget

Soup is a money-saver, and BEEF BARLEY SOUP is a quick way to see savings. Serve with a SPINACH SALAD WITH ORANGE SECTIONS and add CRACKERS on the side. LIME SHERBET is a cool dessert.

Plan

Save enough sherbet for Thursday.

Shopping List

canola oil, onion, garlic, dried thyme, unsalted beef broth, baby carrots, sliced crimini mushrooms, red bell pepper, quick-cooking barley, beef top sirloin steak or shoulder top blade steak (flatiron), coarse salt, pepper, frozen peas, fresh spinach, oranges, crackers, lime sherbet.

BEEF BARLEY SOUP

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 25 minutes

  • 4 teaspoons canola oil, divided
  • 3/4 cup finely chopped onion
  • 2 tablespoons minced garlic, divided
  • 1/2 teaspoon dried thyme
  • 2 (14-ounce) cans unsalted beef broth
  • 2 cups water
  • 8 ounces baby carrots (about 1 3/4 cups)
  • 8 ounces sliced crimini mushrooms
  • 1 cup diced red bell pepper
  • 3/4 cup quick-cooking barley
  • 1 pound beef top sirloin steak, cut 3/4-inch thick; or shoulder top blade steak (flatiron steak)
  • Coarse salt and pepper
  • 1 cup frozen peas

Heat 2 teaspoons oil in 4-quart stockpot or saucepan over medium. Add onion, 1 tablespoon garlic and thyme; cook and stir 3 to 5 minutes or until onion is tender. Add broth, water, carrots, mushrooms, bell pepper and barley; bring to a boil. Reduce heat; cover and simmer 10 minutes or until barley and vegetables are tender.

Meanwhile, cut steak lengthwise in half, then crosswise into 3/4-inch-thick strips. Toss with remaining 1 tablespoon garlic. Heat 1 teaspoon oil in large nonstick skillet over medium-high. Add half the beef; stir-fry 3 to 4 minutes for medium-rare to medium. Remove from skillet. Repeat with remaining oil and beef. Season with salt and pepper as desired. Add beef and frozen peas to barley-vegetable mixture; cook, uncovered, 2 minutes or until peas are tender.

Per serving: 360 calories, 32 grams protein, 9 grams fat (23 percent calories from fat), 1.7 grams saturated fat, 38 grams carbohydrate, 57 milligrams cholesterol, 195 milligrams sodium, 7 grams fiber.

Wednesday: Kids

The kids will love these CARIBBEAN CHICKEN FINGERS, just like we did. In a small bowl, combine 1 tablespoon light brown sugar, 1 teaspoon seasoned salt, 1 teaspoon dried minced onion, 1/2 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; mix well. Coat 1 pound chicken tenders with seasonings. Broil on a pan coated with cooking spray 3 minutes per side or until cooked through.

Serve with OVEN FRIES (frozen), PEAS AND CARROTS (frozen) and BREAD STICKS. For dessert, TROPICAL FRUIT carries on the island theme.

Plan

Save enough peas and carrots for Thursday.

Shopping List

light brown sugar, seasoned salt, dried minced onion, cinnamon, cayenne pepper, chicken tenders, cooking spray, frozen oven fries, frozen peas and carrots, bread sticks, tropical fruit.

Thursday: Express

Make it quick tonight with TUNA PITAS. Combine 2 cups deli tuna salad with 1/2 cup chopped walnuts and a handful of halved seedless grapes. Line whole-wheat pitas with lettuce and fill with tuna mixture. Serve with BAKED POTATO CHIPS and leftover PEAS AND CARROTS. Dessert is leftover SHERBET and SUGAR COOKIES.

Shopping List

deli tuna salad, walnuts, seedless grapes, whole-wheat pitas, lettuce, baked potato chips, sugar cookies.

Friday: Meatless

Make CHICKPEA STEW for a hearty quick meal. Serve with RICE, a LETTUCE WEDGE and FLATBREAD. For dessert, FRESH PINEAPPLE SPEARS are always welcome.

Shopping List

canola oil, cumin seeds, red onion, garlic, coriander seeds, red potatoes, canned reduced-sodium chickpeas, coarse salt, pepper, fresh cilantro, tomato, rice, lettuce, flatbread, fresh pineapple spears.

CHICKPEA STEW

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 teaspoon cumin seeds
  • 1 medium red onion, chopped
  • 5 cloves garlic, minced
  • 1 tablespoon coriander seeds
  • 1 cup water
  • 1 pound medium red potatoes, cut into 1-inch cubes
  • 1 (15-ounce) can reduced-sodium chickpeas, rinsed
  • Coarse salt to taste
  • 1/2 teaspoon coarsely ground pepper
  • 2 tablespoons chopped fresh cilantro, divided
  • 1 medium tomato, cut into 1-inch cubes

Heat oil in a Dutch oven on medium-high; cook cumin seeds 10 seconds. Add onion and garlic; cook, stirring, 5 to 8 minutes or until dark brown. Add coriander seeds; cook, stirring, 20 seconds. Stir in water, potatoes, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to boil. Reduce heat to low; cover and simmer 20 minutes or until the potatoes are tender. Add tomato; increase heat to medium and simmer, uncovered, 1 to 2 minutes. Sprinkle with remaining cilantro and serve.

Per serving: 254 calories, 9 grams protein, 5 grams fat (17 percent calories from fat), 0.3 gram saturated fat, 45 grams carbohydrate, no cholesterol, 38 milligrams sodium, 9 grams fiber.

Saturday: Easy Entertaining

Relax with your guests as ITALIAN CHICKEN is cooking. Rub 3 pounds bone-in skinless chicken parts (such as legs, breasts, thighs) with 1 teaspoon garlic powder, 1 teaspoon seasoned salt and 1 teaspoon pepper. Heat 1 tablespoon canola oil in large nonstick skillet on medium-high. Add chicken and cook 2 minutes, browning on all sides. Place chicken, 1 1/2 teaspoons Italian seasoning, 1 (0.62- to 1.25-ounce) package Italian-style spaghetti sauce mix and 1 cup dry white wine in a 4- to 6-quart slow cooker. Cover; cook on low 6 to 7 hours or on high 3 to 4 hours. Add 4 cups sliced zucchini (1/2-inch thick) and 8 ounces sliced crimini mushrooms during last hour of cooking. Serve the chicken-vegetable mixture over LINGUINE.

Add MIXED GREENS and FOCACCIA. MAGIC PEACH COBBLER is melt-in-your-mouth delicious. It's especially good topped with fat-free VANILLA ICE CREAM.

Shopping List

bone-in skinless chicken parts (such as legs, breasts, thighs), garlic powder, seasoned salt, pepper, canola oil, Italian seasoning, Italian-style spaghetti sauce mix, dry white wine, zucchini, sliced crimini mushrooms, linguine, salad greens, focaccia, sugar, light corn syrup, frozen sliced peaches, self-rising flour, baking powder, 2 percent milk, pure lemon extract, butter, ground cinnamon, fat-free vanilla ice cream.

MAGIC PEACH COBBLER

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • Filling:
  • 1 1/2 cups water
  • 1/2 cup sugar
  • 1/3 cup light corn syrup
  • 5 cups frozen sliced peaches, thawed
  • Topping:
  • 1 1/2 cups sugar
  • 1 cup self-rising flour
  • 1/2 teaspoon baking powder
  • 1 cup 2 percent milk, mixed with 1/8 teaspoon pure lemon extract
  • 3 tablespoons butter, melted
  • 1 tablespoon ground cinnamon

Heat oven to 350 degrees. In a medium saucepan, mix together water, sugar and corn syrup; bring to boil. Add peaches and cook 10 minutes on medium, stirring occasionally. Remove from heat; let peaches cool slightly.

Meanwhile, in a medium bowl, mix sugar, flour and baking powder. Whisk in milk-lemon blend until most of lumps are gone. Pour the melted butter into a 9-by-13-inch baking dish; tip dish to cover bottom well. Pour topping into dish; spread evenly. Spoon peaches and their syrup on top, in middle of dish. (Don't mix the two layers together.) Sprinkle cinnamon evenly all over top of cobbler. Bake 45 minutes or until crust is golden. Serve warm. (Adapted from "A Real Southern Cook: In Her Savannah Kitchen," Dora Charles; Houghton Mifflin Harcourt, 2015.)

Per serving: 315 calories, 3 grams protein, 5 grams fat (13 percent calories from fat), 2.5 grams saturated fat, 69 grams carbohydrate, 11 milligrams cholesterol, 231 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for February 14, 2016

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

Sunday: Family

For family day, serve your own ROASTED TURKEY BREAST and GRAVY along with APPLE CINNAMON RICE and GREEN PEAS (frozen). Add MIXED GREENS SALAD and CRUSTY BREAD. For dessert, ANGEL FOOD CAKE and fat-free CHOCOLATE ICE CREAM are a perfect pair.

Plan

Save enough turkey and cake for Monday and enough turkey and ice cream for Tuesday.

Shopping List

turkey breast to roast, gravy, butter, cinnamon, apples, walnuts, onion, celery, brown rice, apple juice, coarse salt, frozen green peas, mixed greens, crusty bread, angel food cake, fat-free chocolate ice cream.

APPLE-CINNAMON RICE

Servings: makes 10 servings

Prep time: about 15 minutes

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

  • 1 tablespoon butter
  • 1 teaspoon cinnamon
  • 2 medium apples, unpeeled, cored and chopped
  • 1 cup toasted walnuts, coarsely chopped
  • 1/2 cup chopped onion
  • 1/2 cup sliced celery
  • 3 cups cooked brown rice (cooked in equal parts water and apple juice)
  • 1/4 cup water
  • 1/2 teaspoon coarse salt

In a large skillet, heat butter and cinnamon on medium-high until butter is melted. Add apples, walnuts, onion and celery; cook 12 minutes or until vegetables are softened. Stir in cooked rice, water and salt. Heat through and serve.

Per serving: 175 calories, 4 grams protein, 9 grams fat (46 percent calories from fat), 1.6 grams saturated fat, 21 grams carbohydrate, 3 milligrams cholesterol, 114 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

TURKEY CORN CHOWDER makes good use of leftover turkey. Mix together and heat (on medium) 2 (10 3/4-ounce) cans condensed cream of potato soup, 2 soup cans 1 percent milk, 1 (11-ounce) can no-salt-added rinsed corn, 1 1/2 cups chopped (cooked leftover) turkey and 1/2 teaspoon dried tarragon. Ladle into bowls.

Add a SPINACH SALAD with red onion rings on the side and SESAME BREAD STICKS. Serve leftover CAKE with SLICED PEACHES for dessert.

Plan

Save enough peaches for Wednesday.

Shopping List

canned condensed cream of potato soup, 1 percent milk, canned no-salt-added corn, dried tarragon, fresh spinach, red onion, sesame bread sticks, sliced peaches.

Tuesday: Express

For a quick meal, BLACK BEANS AND RICE fills the bill. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1 (10-ounce) package refrigerated chopped onions and cook about 4 minutes or until softened. Add 1 cup quick rice with 1 cup water; bring to boil. Cover, remove from heat and let stand 5 minutes. Return to low heat and add 1 (1.31-ounce) package sloppy Joe seasoning mix and 1 (15-ounce) can reduced-sodium black beans (rinsed). Cook until hot. Stir in some leftover chopped turkey and serve.

Add a packaged CAESAR SALAD and warmed CORN TORTILLAS. Leftover ICE CREAM is good for dessert.

Shopping List

canola oil, refrigerated chopped onions, quick rice, sloppy Joe seasoning mix, canned reduced-sodium black beans, packaged Caesar salad, corn tortillas.

Wednesday: Budget

ITALIAN POT ROAST WITH RED WINE SAUCE is easy on the budget and packed with flavor. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Leftover PEACHES are a simple dessert.

Shopping List

red potatoes, baby carrots, onion, brown gravy mix, flour, Italian seasoning, celery salt, lean boneless beef chuck roast, dry red wine or unsalted beef broth, dried parsley flakes, salad greens, whole-grain rolls.

ITALIAN POT ROAST WITH RED WINE SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 1/2 pounds medium red potatoes, cut into 1-inch pieces
  • 1/2 pound baby carrots
  • 1 large onion, thickly sliced, separated into rings, divided
  • 2 (0.87- to 1.2-ounce) packages brown gravy mix
  • 1 1/2 tablespoons flour
  • 2 1/2 teaspoons Italian seasoning
  • 1/2 teaspoon celery salt
  • 2 to 2 1/2 pounds lean boneless beef chuck roast, well-trimmed
  • 1/2 cup water
  • 1/2 cup dry red wine or unsalted beef broth
  • 1 tablespoon dried parsley flakes

In a 4-quart or larger slow cooker, place potatoes, carrots and half the onion slices. Combine gravy mixes, flour, Italian seasoning and celery salt in a small bowl. Sprinkle half of mixture over beef. Turn beef and sprinkle with remaining seasoning mixture; cut beef into 8 to 10 chunks. Place in cooker and top with remaining onion slices. Combine water and wine and pour over all. Cover and cook on low for 8 hours or until beef is no longer pink and vegetables are tender. Add parsley flakes; stir. Remove beef and vegetables to serving platter. Spoon some sauce over all. Serve remaining sauce on the side.

Per serving: 338 calories, 33 grams protein, 7 grams fat (19 percent calories from fat), 2.6 grams saturated fat, 31 grams carbohydrate, 58 milligrams cholesterol, 566 milligrams sodium, 4 grams fiber.

Thursday: Kids

The kids will learn their letters with ALPHABET BEAN SOUP. Add canned reduced-sodium black beans (rinsed) to canned alphabet soup for extra fiber. Prepare according to soup directions. Serve with PEANUT BUTTER SANDWICHES on whole-grain bread. (Don't forget to cut off the crusts!) How about CELERY STICKS with some DIP to munch on? For dessert, enjoy ANIMAL COOKIES, of course!

Shopping List

canned reduced-sodium black beans, canned alphabet soup, peanut butter, whole-grain bread, celery sticks, dip, animal cookies.

Friday: Meatless

Try no-meat but "meaty" MUSHROOM CHILI. Mix together 3 (8-ounce) packages sliced crimini mushrooms, 1 (15-ounce) can reduced-sodium kidney beans (rinsed), 2 (8-ounce) cans no-salt-added tomato sauce, 1 1/2 cups hot water and 1 (1.25-ounce) package less-sodium chili seasoning mix. Bring to boil over medium-high heat. Reduce heat to low and simmer 15 minutes, stirring occasionally, or until mushrooms are tender and flavors are blended.

Serve with a LETTUCE WEDGE with sliced hard-cooked eggs and CORNBREAD (from a mix). Slice KIWIFRUIT for dessert.

Shopping List

sliced crimini mushrooms, canned reduced-sodium kidney beans, no-salt-added tomato sauce, packaged less-sodium chili seasoning mix, lettuce, eggs, cornbread mix, kiwifruit.

Saturday: Easy Entertaining

TARRAGON SHRIMP WITH EASY RISOTTO will delight your guests. Add a ROMAINE SALAD and FRENCH BREAD to round out the meal. Buy FRUIT TARTS for dessert.

Shopping List

large shrimp, lemons, olive oil, garlic, dried tarragon, coarse salt, butter, onion, Arborio rice, canned unsalted chicken broth, frozen peas, parmesan cheese, romaine, French bread, fruit tarts.

TARRAGON SHRIMP WITH EASY RISOTTO

Servings: makes 4 servings

Prep time: 15 minutes; refrigeration time: 15 to 30 minutes

Cook time: about 22 minutes for rice and 3 minutes for shrimp; standing time: 1 minute

  • 1 pound large shrimp, cleaned and deveined, tails on
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried tarragon
  • 1/4 teaspoon coarse salt
  • 1 tablespoon butter
  • 1/3 cup chopped onion
  • 2/3 cup uncooked Arborio rice
  • 1 (14-ounce) can unsalted chicken broth
  • 1 cup frozen peas, thawed
  • 1/4 cup freshly grated parmesan cheese
  • Lemon wedges for garnish

Pat shrimp dry with paper towels. Place in resealable plastic bag set in shallow dish. In small bowl, combine juice, oil, garlic, tarragon and salt. Add to bag; seal and turn to coat. Refrigerate 15 to 30 minutes.

Meanwhile, in medium saucepan, melt butter on medium. Add onion; cook about 5 minutes or until softened; stir occasionally. Add rice; cook and stir 2 more minutes. Carefully stir in broth. Bring to boil; reduce heat, simmer uncovered, 15 minutes or until rice is tender but firm and risotto is creamy. Remove from heat. Stir in peas. Let stand 1 minute. Stir in parmesan. Set aside.

Heat a large nonstick skillet on medium. Add shrimp and marinade to skillet. Cook 3 minutes on medium or until shrimp are opaque, stirring frequently. Serve shrimp with risotto; garnish with lemon wedges. (Adapted from "Better Homes and Gardens: Calorie-Smart Meals," Jan Miller, editor; Meredith Corporation, 2015.)

Per serving: 312 calories, 22 grams protein, 9 grams fat (27 percent calories from fat), 3.3 grams saturated fat, 33 grams carbohydrate, 155 milligrams cholesterol, 566 milligrams sodium, 3 grams fiber.

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