health

7 Day Menu Planner for March 06, 2016

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

Sunday: Family

Impress the family with CHICKEN RICE CURRY, a slow-cooker recipe as delicious as it is easy. Serve with a crisp LETTUCE WEDGE and FLATBREAD. Buy or make a CARROT CAKE.

Plan

Save enough cake for Monday.

Shopping List

bone-in skinless chicken breasts, curry powder, chicken gravy mix, unsalted chicken broth, red or yellow bell peppers, Golden Delicious apple, golden raisins, dehydrated minced onion, bay leaves, garlic powder, quick-cooking rice, lettuce, flatbread, carrot cake.

CHICKEN RICE CURRY

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 6 1/2 to 7 1/2 hours on low

  • 2 pounds bone-in skinless chicken breasts
  • 1 tablespoon curry powder
  • 1 (0.87-ounce) package chicken gravy mix
  • 1 (14-ounce) can unsalted chicken broth
  • 2 medium red or yellow bell peppers, cut into 1-inch pieces
  • 1 medium unpeeled Golden Delicious apple, cored and coarsely chopped
  • 1/4 cup golden raisins
  • 1/4 cup dehydrated minced onion
  • 2 bay leaves, broken in half
  • 1/2 teaspoon garlic powder
  • 1 cup quick-cooking rice

Cut each chicken breast into 3 or 4 pieces and place on a plate. Sprinkle with curry powder and gently pat into chicken; set aside. In a large bowl, gradually stir gravy mix into broth until well-blended. Add seasoned chicken, bell pepper, apple, raisins, onion, bay leaves and garlic powder; mix well. Spoon ingredients into a 4-quart or larger slow cooker. Cover and cook on low 6 to 7 hours. Add rice; stir gently yet thoroughly to blend. Cover and cook 20 minutes on low or until rice is tender. Remove bay leaves and serve.

Per serving: 273 calories, 27 grams protein, 4 grams fat (13 percent calories from fat), 0.9 gram saturated fat, 30 grams carbohydrate, 68 milligrams cholesterol, 299 milligrams sodium, 2 grams fiber.

Monday: Meatless

Skip meat tonight and enjoy SOFT BEAN TACOS. Spread warm corn tortillas with canned, heated fat-free refried beans. Top with shredded 50 percent light cheddar cheese, shredded lettuce, sliced green onions and salsa. Add MEXICAN RICE (packaged) with a sliced AVOCADO SALAD on the side. For a little sweetness, slice the leftover CAKE.

Shopping List

corn tortillas, canned fat-free refried beans, 50 percent light cheddar cheese, lettuce, green onions, salsa, packaged Mexican rice, avocados.

Tuesday: Kids

The kids will like the fun of wagon wheel pasta and the taste of pizza in PIZZA PASTA BAKE. Heat oven to 350 degrees. Cook 8 ounces wagon wheel (or tubular) pasta according to directions; drain.

Meanwhile, in a medium nonstick skillet, cook 1/2 pound lean ground beef for 4 minutes or until no longer pink; drain. In a 2 1/2-quart casserole dish coated with cooking spray, combine cooked pasta, beef, 1 (24- to 28-ounce) jar red pasta sauce, 1 (4-ounce) can drained mushrooms and stems, and 1/4 cup sliced black olives. Cover and bake 20 minutes or until hot and bubbly. Sprinkle with 1 cup shredded part-skim mozzarella cheese. Bake, uncovered, 5 minutes or until cheese is melted. Add deli CARROT SALAD. For a light dessert, try PEARS.

Shopping List

wagon wheel (or tubular) pasta, lean ground beef, cooking spray, jarred red pasta sauce, canned mushrooms and stems, sliced black olives, shredded part-skim mozzarella cheese, deli carrot salad, pears.

Wednesday: Express

Try any brand of frozen CRAB CAKES for a quick meal. Add reduced-fat TARTAR SAUCE on the side, frozen O'BRIEN POTATOES, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. TROPICAL FRUIT is a light dessert.

Shopping List

any brand of frozen crab cakes, reduced-fat tartar sauce, frozen O'Brien potatoes, packaged salad greens, whole-grain rolls, tropical fruit.

Thursday: Family

Celebrate St. Patrick's Day with traditional HOMESTYLE CORNED BEEF WITH DILLED CABBAGE. Add PARSLEY BUTTERED POTATOES, a MIXED GREENS SALAD and RYE BREAD. For dessert, LIME SHERBET fits right into the green theme.

Plan

Save enough corned beef and rye bread for Friday.

Shopping List

boneless corned beef brisket, cabbage, honey, Dijon mustard, butter, fresh dill, potatoes, parsley, salad greens, rye bread, lime sherbet.

HOMESTYLE CORNED BEEF WITH DILLED CABBAGE

Servings: makes 6 to 8 servings for corned beef; 8 servings for cabbage

Prep time: 20 minutes

Cook time: about 2 1/2 to 3 1/2 hours for brisket; 15 to 20 minutes for cabbage

  • 2 1/2 to 3 1/2 pound boneless corned beef brisket
  • 2 cups water
  • 1 medium head cabbage (about 2 pounds), cut into 8 wedges
  • 1/4 cup honey
  • 2 tablespoons Dijon mustard, divided
  • 3 tablespoons butter, softened
  • 1 1/2 teaspoons chopped fresh dill

Heat oven to 350 degrees. Place corned beef and water into Dutch oven. Bring to simmer on low; do not boil. Cover tightly; place in oven 2 1/2 to 3 1/2 hours or until fork-tender. About 20 minutes before beef is done; steam cabbage 15 to 20 minutes or until tender. Remove brisket from water; trim fat. Place on rack in broiler pan so surface of beef is 3 to 4 inches from heat. Combine honey and 1 tablespoon mustard. Brush top of brisket with 1/2 of mixture; broil 3 minutes. Brush brisket with remaining glaze; broil 2 minutes or until glazed. Combine butter, remaining mustard and dill; spread on hot cabbage. Carve beef diagonally across grain. Serve with cabbage.

Per serving (corned beef): 397 calories, 26 grams protein, 27 grams fat (61 percent calories from fat), 8.9 grams saturated fat, 13 grams carbohydrate, 137 milligrams cholesterol, 1,413 milligrams sodium, no fiber.

Carb count: 1.

Per serving (cabbage): 69 calories, 2 grams protein, 5 grams fat (55 percent calories from fat), 2.8 grams saturated fat, 7 grams carbohydrate, 11 milligrams cholesterol, 97 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Use those leftovers for CORNED BEEF SANDWICHES on rye bread. Slather grainy MUSTARD on the bread, layer with the corned beef and top with prepared HORSERADISH SAUCE. Serve with PICKLED BEETS and deli COLESLAW. Dessert is CHUNKY APPLESAUCE.

Shopping List

grainy mustard, prepared horseradish sauce, pickled beets, deli coleslaw, chunky applesauce.

Saturday: Easy Entertaining

Invite friends for a casual meal of GREEK PASTA WITH CHICKPEAS AND FETA. Serve the simple pasta with MIXED GREENS and CRUSTY BREAD. To make it even simpler, buy a LEMON MERINGUE PIE for dessert.

Shopping List

olive oil, onion, garlic, packaged baby spinach leaves, fusilli pasta (corkscrew or other short pasta), lemon, fresh oregano or basil, canned reduced-sodium chickpeas, kalamata olives, coarse salt, black pepper, crumbled reduced-fat feta cheese, salad greens, crusty bread, lemon meringue pie.

GREEK PASTA WITH CHICKPEAS AND FETA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 10 minutes, plus pasta

  • 2 tablespoons olive oil
  • 1 medium onion, thinly sliced
  • 3 cloves garlic, minced
  • 10 ounces packaged baby spinach leaves
  • 12 ounces fusilli (corkscrew or other short pasta)
  • 1 teaspoon lemon zest (yellow part only)
  • Juice of one lemon
  • 2 tablespoons chopped fresh oregano or basil
  • 1 (15- to 19-ounce) can reduced-sodium chickpeas, rinsed
  • 1/4 cup sliced kalamata olives
  • Coarse salt and freshly ground black pepper
  • 1/2 cup crumbled reduced-fat feta cheese

In a Dutch oven, heat oil on medium-high until hot. Cook onion and garlic 5 minutes or until softened. Add spinach and cook 3 minutes or until just wilted and bright green.

Meanwhile, cook the pasta according to directions; drain. Add the lemon zest, juice, oregano or basil, chickpeas and olives to the spinach mixture and heat through. Add the drained pasta and toss well. Season to taste with salt and pepper. Spoon into pasta bowls, top with feta cheese and serve.

Per serving: 367 calories, 14 grams protein, 9 grams fat (22 percent calories from fat), 1.9 grams saturated fat, 58 grams carbohydrate, 5 milligrams cholesterol, 439 milligrams sodium, 6 grams fiber.

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.

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