health

7 Day Menu Planner for March 13, 2016

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

Sunday: Family

Take it easy and serve the family your ROAST CHICKEN (5 to 7 pounds) today. Add BROCCOLI CAULIFLOWER CASSEROLE. Alongside, add an ARUGULA SALAD with red pepper rings and orange slices and WHOLE-GRAIN ROLLS.

Make APPLE-CINNAMON BUNDLES for dessert. Heat oven to 425 degrees. Unroll 1 (15-ounce) package refrigerated piecrusts (use wax paper for easy cleanup) according to package directions. Cut each crust into fourths. Divide 2 (12-ounce) packages frozen (thawed) apples (such as Stouffer's) into eight portions and place in center of each crust; sprinkle with cinnamon. Pull corners over apples, pinching to seal. Brush bundles evenly with lightly beaten egg white; place on a baking sheet and sprinkle with sugar. Bake 18 to 20 minutes or until golden. Serve warm.

Plan

Save enough chicken for Monday and Tuesday. Save enough apple bundles for Monday.

Shopping List

chicken to roast, plain dry bread crumbs, parmesan cheese, butter, Italian seasoning, frozen broccoli florets, frozen cauliflower florets, onion, flour, garlic powder, coarse ground black pepper, 1 percent milk, reduced-fat cream cheese, cooking spray, arugula, red peppers, oranges, whole-grain rolls, packaged refrigerated piecrusts, frozen apples (such as Stouffer's), cinnamon, egg, sugar.

BROCCOLI CAULIFLOWER CASSEROLE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than one hour

  • 1/2 cup plain dry bread crumbs
  • 1/4 cup plus 2 tablespoons grated parmesan cheese, divided
  • 2 teaspoons butter, melted
  • 1 1/2 teaspoons Italian seasoning, divided
  • 1 (16-ounce) package frozen broccoli florets, thawed
  • 1 (16-ounce) package frozen cauliflower florets, thawed
  • 2 tablespoons butter
  • 1 medium onion, chopped
  • 2 tablespoons flour
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon coarse ground black pepper
  • 1 1/4 cups 1 percent milk
  • 4 ounces reduced-fat cream cheese, cubed

Heat oven to 350 degrees. In a small bowl, mix crumbs, 2 tablespoons parmesan, 2 teaspoons melted butter and 1/2 teaspoon Italian seasoning. Set aside. Cut florets into bite-size pieces. Melt the 2 tablespoons butter in a large nonstick skillet on medium. Add onion; cook and stir 5 minutes or until tender. Stir in flour, remaining 1 teaspoon Italian seasoning, garlic powder and pepper. Add milk; cook and stir until thickened and bubbly. Add cream cheese and remaining parmesan cheese; cook and stir until cream cheese melts. Add vegetables; toss gently to coat. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Sprinkle top evenly with crumb mixture. Bake 40 minutes or until heated through and top is lightly browned.

Per serving: 175 calories, 9 grams protein, 9 grams fat (45 percent calories from fat), 5.5 grams saturated fat, 16 grams carbohydrate, 25 milligrams cholesterol, 250 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Use some of the leftover chicken in BAKED SPINACH AND RICE WITH CHICKEN. Heat oven to 400 degrees. In a large bowl, combine 3 cups cooked brown rice, 1 cup shredded Emmentaler cheese, 1 to 2 cups chopped cooked chicken and 2 (12-ounce) packages frozen spinach souffle (thawed). Spoon mixture into a 9-by-13-inch baking dish coated with cooking spray; top with 2 thinly sliced plum tomatoes. Cover with nonstick foil and bake 15 minutes; remove foil, bake 15 more minutes, and serve.

Add a MIXED GREENS SALAD and BREAD STICKS. Warm the leftover APPLE BUNDLES for dessert.

Shopping List

brown rice, Emmentaler cheese, frozen spinach souffle, cooking spray, plum tomatoes, salad greens, bread sticks.

Tuesday: Budget

Stretch that food dollar using the leftover chicken in REUBEN CALZONES. Serve with a LETTUCE WEDGE with RED ONION RINGS. Keep dessert light with PEACHES.

Shopping List

refrigerated pizza crust, reduced-fat Russian dressing, reduced-fat or regular Swiss cheese, canned sauerkraut, caraway seeds, cooking spray, lettuce, red onion, peaches.

REUBEN CALZONES

Servings: makes 8 halves

Prep time: less than 15 minutes

Cook time: 12 minutes

  • 1 (10-ounce) package refrigerated pizza crust
  • 2 tablespoons plus 2 teaspoons reduced-fat Russian dressing
  • 1 cup shredded reduced-fat or regular Swiss cheese
  • 1 (8-ounce) can sauerkraut, rinsed, drained and squeezed dry
  • 1 1/2 cups small, thin pieces leftover chicken
  • 2 teaspoons caraway seeds

Heat oven to 400 degrees. Line a baking sheet with nonstick foil. Unroll pizza crust on cutting board with longer side facing you. Stretch dough to a 14-by-12-inch rectangle. Cut in half crosswise, then in half lengthwise.

For each calzone: Leaving a 1/2-inch border on top and sides, spread 2 teaspoons Russian dressing on right half of dough. Top with 1/4 cup cheese and 1/4 cup sauerkraut and 1/4 of the chicken. Fold left side of dough over filling; press edges together to seal. Sprinkle with 1/2 teaspoon caraway seeds. Using a spatula coated with cooking spray, carefully transfer calzones to baking sheet. Bake 12 minutes or until crisp and golden.

Per half: 194 calories, 16 grams protein, 5 grams fat (24 percent calories from fat), 1.7 grams saturated fat, 20 grams carbohydrate, 29 milligrams cholesterol, 511 milligrams sodium, 1 gram fiber.

Wednesday: Express

Check out in the fast lane for a quick meal of deli TURKEY AND SWISS SANDWICHES and grill them at home. Add deli BEAN SOUP and a packaged CAESAR SALAD. Pop a few RED AND GREEN GRAPES into your mouth for dessert.

Shopping List

deli turkey and Swiss sandwiches, deli bean soup, packaged Caesar salad, red and green grapes.

Thursday: Kids

Make it a kid-pleaser tonight with FRANKS AND POTATO DINNER. In a large nonstick skillet, mix together 1 (4.9-ounce) package au gratin potatoes along with the enclosed sauce mix, 2 1/3 cups hot water and 2/3 cup 1 percent milk. Stir in 1 cup frozen peas and carrots until separated. Heat to boiling. Reduce heat; cover and simmer 15 to 20 minutes or until potatoes are tender, stirring occasionally. Stir in 6 lowest-fat and lowest-sodium hot dogs (cut into 1-inch pieces); cover and heat 3 to 4 minutes or until hot. Sprinkle 1/2 cup shredded 50 percent light cheddar cheese over all. Cover; let stand 5 minutes or until cheese is melted.

On the side, add a CHOPPED LETTUCE SALAD and SOFT BREAD STICKS. Fresh PINEAPPLE SPEARS make a good dessert.

Shopping List

packaged au gratin potatoes, 1 percent milk, frozen peas and carrots, lowest-fat and lowest-sodium hot dogs, 50 percent light cheddar cheese, lettuce, soft bread sticks, fresh pineapple spears.

Friday: Meatless

Forget about meat and enjoy RAVIOLI MARINARA. Add a ROMAINE SALAD and GARLIC BREAD. Scoop fat-free STRAWBERRY ICE CREAM for a cool dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

packaged frozen cheese ravioli, jar chunky red pasta sauce, packaged frozen broccoli, green beans, onion and red peppers (or another frozen vegetable blend), canned reduced-sodium cannellini beans, parmesan cheese, romaine, garlic bread, fat-free strawberry ice cream.

RAVIOLI MARINARA

Servings: makes 8 servings

Prep time: 5 minutes

Cook time: less than 15 minutes, plus ravioli

  • 1 (24- to 27-ounce) package frozen cheese ravioli
  • 1 (24- to 26-ounce) jar chunky red pasta sauce
  • 1 (16-ounce) package frozen broccoli, green beans, onions and red peppers (or another frozen vegetable blend)
  • 1 (15-ounce) can reduced-sodium cannellini beans, rinsed
  • 1/4 cup freshly grated parmesan cheese

Cook ravioli according to directions; drain. Meanwhile, in a 3-quart saucepan, mix pasta sauce, vegetables and beans. Bring to boil; reduce heat and simmer, uncovered, 6 to 8 minutes or until vegetables are tender. Spoon vegetable mixture over ravioli; sprinkle with parmesan and serve.

Per serving: 391 calories, 16 grams protein, 14 grams fat (33 percent calories from fat), 7.6 grams saturated fat, 49 grams carbohydrate, 56 milligrams cholesterol, 798 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Take a trip to south Louisiana for CAJUN PECAN CATFISH. Heat oven to 425 degrees. Coat a shallow baking pan with cooking spray and place 4 (4- to 6-ounce) catfish fillets in pan. Combine 2 tablespoons olive oil, 1 tablespoon Cajun seasoning, 2 teaspoons fresh lemon juice and 1 teaspoon dried thyme. Spoon or brush half the mixture over fish. To remaining oil mixture, add 1/3 cup finely chopped pecans, 2 tablespoons freshly grated parmesan cheese, 1 tablespoon dry bread crumbs and 1 tablespoon chopped parsley; mix well. Spread evenly onto fish. Bake 8 to 12 minutes or until fish is opaque throughout. Garnish with lemon slices.

Serve with packaged RICE PILAF and GREEN PEAS (frozen). Add a RED-TIPPED LETTUCE SALAD and CORNBREAD (from a mix). Top leftover ICE CREAM with light WHIPPED CREAM for dessert.

Shopping List

cooking spray, catfish fillets, olive oil, Cajun seasoning, lemon, dried thyme, pecans, parmesan cheese, dry bread crumbs, parsley, packaged rice pilaf, frozen green peas, red-tipped lettuce, cornbread mix, light whipped cream.

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.

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