health

7 Day Menu Planner for April 17, 2016

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

Sunday: Family

Make family day special with SPICED PORK LOIN. Heat oven to 350 degrees. Place 1 (2-pound) boneless pork loin roast on a rack in a shallow pan. Bake 20 minutes per pound or until internal temperature reaches 145 degrees.

Meanwhile, mix together 1 tablespoon reduced-sodium soy sauce, 1 teaspoon minced garlic, 2 teaspoons grated fresh ginger, 1 1/2 teaspoons dark (toasted) sesame oil, 1 teaspoon five-spice powder and 1/4 teaspoon cayenne pepper. Spread spice mixture on top of roast the last 15 minutes of baking. Remove from oven, tent with foil, and let stand 5 minutes before slicing.

Serve with RICE tossed with chopped PEANUTS and chopped FRESH CILANTRO. Add SNOW PEAS and WHOLE-GRAIN ROLLS. Buy a BERRY COBBLER for dessert.

Plan

Save enough pork, rice and cobbler for Monday.

Shopping List

boneless pork loin roast, reduced-sodium soy sauce, garlic, fresh ginger, dark (toasted) sesame oil, five-spice powder, cayenne pepper, rice, peanuts, fresh cilantro, snow peas, whole-grain rolls, berry cobbler.

Monday: Heat and Eat

Use the leftover pork for PORK 'N' SLAW-STUFFED PITAS. Chop cooked (leftover) pork; combine with leftover rice and add bagged coleslaw. Moisten with plain yogurt. Spoon into warmed pitas. Serve with COUSCOUS. Heat the leftover COBBLER for dessert.

Shopping List

bagged coleslaw, plain yogurt, pitas, couscous.

Tuesday: Kids

What kid can resist BAKED PENNE PASTA WITH MOZZARELLA? Heat oven to 350 degrees. Cook 12 ounces penne pasta according to directions.

Meanwhile, in a large nonstick skillet, cook 1 pound lean ground beef, 1 small chopped onion and 1/2 cup shredded carrots for 8 minutes or until beef is no longer pink and vegetables are softened; drain. Add 1 (14.5-ounce) can diced tomatoes with basil, garlic and oregano, 1 (6-ounce) can no-salt-added tomato paste and 1/2 cup water; mix well. Coat a 9-by-13-inch baking dish with cooking spray. Drain pasta and combine with meat/tomato mixture and 1 1/2 cups (of 2 total) shredded part-skim mozzarella cheese. Spoon into baking dish. Top with remaining cheese. Bake, uncovered, 20 to 25 minutes, or until heated through and cheese is melted.

Serve with GREEN PEAS (frozen) and SOFT BREAD STICKS. For dessert, PEACHES are easy.

Shopping List

penne pasta, lean ground beef, onion, shredded carrots, canned diced tomatoes with basil, garlic and oregano, no-salt-added tomato paste, cooking spray, part-skim mozzarella cheese, frozen green peas, soft bread sticks, peaches.

Wednesday: Meatless

Skip meat and go for CACIO E PEPE (cheese and pepper) pasta. Serve the ultra-simple pasta with a ROMAINE SALAD and GARLIC BREAD. For dessert, top instant VANILLA PUDDING (made with 1 percent milk) with mini CHOCOLATE CHIPS.

Shopping List

spaghetti, olive oil, coarse ground black pepper, shredded Pecorino Romano cheese, fresh parsley, romaine, garlic bread, instant vanilla pudding, 1 percent milk, mini chocolate chips.

CACIO E PEPE (CHEESE AND PEPPER)

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 5 minutes, plus pasta

  • 1 (16-ounce) package spaghetti
  • 1/4 cup olive oil
  • 2 teaspoons coarse ground black pepper
  • 1 1/2 cups shredded Pecorino Romano cheese
  • Chopped fresh parsley for garnish

Cook spaghetti according to directions, reserving 1 cup cooking water, then drain. In a Dutch oven, heat oil on medium. Add pepper; cook and stir 1 minute to toast pepper. Add 3/4 cup reserved water and heat until simmering. Add pasta; sprinkle pasta with cheese. Toss with tongs to combine until mixture clings to pasta. If too dry, add remaining water. (This pasta dish will not be saucy.) Sprinkle with parsley. Serve with additional cheese if desired. (Adapted from "Betty Crocker: The Big Book of Pasta," Betty Crocker Kitchens; Houghton Mifflin Harcourt, 2016.)

Per serving: 412 calories, 14 grams protein, 13 grams fat (30 percent calories from fat), 3.4 grams saturated fat, 57 grams carbohydrate, 10 milligrams cholesterol, 186 milligrams sodium, 2 grams fiber.

Thursday: Express

Combine a few store-bought ingredients for OVEN BEEF STEW WITH MASHED POTATOES. Heat oven to 400 degrees. Microwave 1 (17-ounce) package refrigerated beef tips with gravy according to directions. Mix with 1 (16-ounce) package frozen broccoli, corn and red peppers (thawed and drained) in a 1 1/2-quart shallow baking dish. Cover tightly with nonstick foil. Bake 15 minutes; stir.

Meanwhile, heat (according to directions) 1 (16-ounce) package refrigerated mashed potatoes in microwave. Spoon potatoes evenly over meat/vegetable mixture. Bake uncovered 15 minutes or until bubbly.

Serve with packaged SALAD GREENS and CRUSTY ROLLS. CHUNKY APPLESAUCE is dessert.

Shopping List

refrigerated beef tips with gravy, frozen broccoli, corn and red peppers, refrigerated mashed potatoes, packaged salad greens, crusty rolls, chunky applesauce.

Friday: Budget

You could call it just "easy," but EASIEST LASAGNA makes for a delicious penny-pinching dinner. Add an ITALIAN SALAD and GARLIC BREAD. Enjoy STRAWBERRY ICE CREAM for dessert.

Shopping List

cooking spray, extra-lean ground beef or ground round, jarred red pasta sauce, canned sliced mushrooms, low-fat cottage cheese, parmesan cheese, precooked lasagna noodles, 50 percent light cheddar cheese, Italian salad, garlic bread, strawberry ice cream.

EASIEST LASAGNA

Servings: makes 9 servings

Prep time: 15 minutes

Cook time: less than 45 minutes; standing time: 10 minutes

  • 1 pound extra-lean ground beef or ground round
  • 1 (24- to 28-ounce) jar red pasta sauce
  • 1 (4-ounce) can sliced mushrooms, drained
  • 1 (16-ounce) container low-fat cottage cheese
  • 2 tablespoons freshly grated parmesan cheese
  • 8 ounces precooked lasagna noodles
  • 4 ounces freshly grated 50 percent light cheddar cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large nonstick skillet on medium-high, cook beef for 5 minutes or until no longer pink; drain and return meat to skillet. Add sauce; bring to boil. Reduce heat and simmer 5 minutes; stir in mushrooms. Separately, combine cottage and parmesan cheeses; set aside. Spread 1/2 cup meat mixture in baking dish. Arrange 1/3 noodles over meat; top with half of cottage cheese mixture, 1 cup meat mixture and 1/3 cup cheddar cheese. Repeat layers, ending with noodles. Spread remaining meat mixture over noodles. Cover and bake 30 minutes. Uncover; sprinkle with remaining cheddar cheese and bake 5 more minutes or until cheese melts. Let stand 10 minutes before slicing.

Per serving: 278 calories, 26 grams protein, 7 grams fat (24 percent calories from fat), 3 grams saturated fat, 27 grams carbohydrate, 38 milligrams cholesterol, 624 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

We understood why our guests cleaned their plates when we served this CHICKEN CACCIATORE WITH POLENTA. It's that good. Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a COCONUT LAYER CAKE for dessert.

Shopping List

skinless, bone-in chicken thighs, coarse salt, pepper, canola oil, onion, garlic, canned fire-roasted crushed tomatoes, pitted kalamata olives, cornmeal, parmesan cheese, fresh parsley, fresh spinach, whole-grain rolls, coconut layer cake.

CHICKEN CACCIATORE WITH POLENTA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 6 skinless, bone-in chicken thighs (about 1 1/2 pounds)
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 teaspoon minced garlic
  • 1 (14 1/2-ounce) can fire-roasted crushed tomatoes
  • 1/2 cup pitted kalamata olives, halved
  • For the polenta:
  • 2 1/2 cups water
  • 1/2 teaspoon coarse salt
  • 3/4 cup cornmeal
  • 1/2 cup freshly grated parmesan cheese
  • Chopped fresh parsley for garnish

Season chicken with salt and pepper. In a large nonstick skillet, heat oil on medium-high. Add chicken; cover and cook 7 to 8 minutes or until golden and almost cooked through; turn once. Remove chicken; cover to keep warm. Add onion to skillet; cook 5 minutes or until golden. Add garlic; cook 30 seconds until fragrant. Add tomatoes, olives and chicken and any accumulated liquid, stirring to scrape brown bits on bottom of skillet. Cover and cook 5 minutes or until chicken is done.

Meanwhile, combine the water and salt; whisk in cornmeal, cover and microwave on high (100 percent power) for 4 minutes; stir. Cover again and cook on high 4 to 5 minutes or until polenta starts to thicken. Stir in cheese. Spoon polenta onto plates. Top with chicken and sauce; sprinkle with parsley.

Per serving: 294 calories, 21 grams protein, 13 grams fat (39 percent calories from fat), 3.3 grams saturated fat, 24 grams carbohydrate, 94 milligrams cholesterol, 724 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for April 10, 2016

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

Sunday: Family

SMOKY CHIPOTLE POT ROAST is just the kind of meal for family day. Serve the delicious entree with FAVA or CANNELLINI BEANS. Add BROCCOLI SPEARS, a ROMAINE SALAD and CORNBREAD (from a mix). PINEAPPLE SHERBET is a light dessert.

Plan

Save enough pot roast and vegetables for Monday; save some sherbet for Tuesday.

Shopping List

chipotle chili powder, boneless shoulder, arm, chuck or blade beef roast, canola oil, canned diced tomatoes with green chilies, fava or cannellini beans, fresh broccoli, romaine, cornbread mix, pineapple sherbet.

SMOKY CHIPOTLE POT ROAST

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 2 to 3 hours

  • 1 to 1 1/2 teaspoons chipotle chili powder
  • 2 1/2 to 4 pounds boneless shoulder, arm, chuck or blade beef roast
  • 1 tablespoon canola oil
  • 1 (14.5-ounce) can diced tomatoes with green chilies, undrained

Press chili powder evenly onto all surfaces of beef. In a Dutch oven, heat oil on medium until hot. Place roast in pan; brown evenly for 4 to 5 minutes on all sides. Pour off drippings. Add tomatoes; bring to boil on medium-high. Reduce heat to low; cover tightly and simmer 2 to 3 hours or until roast is fork-tender. Remove roast; keep warm. Skim fat from liquid; return liquid to pan; bring to boil. Cook 8 to 10 minutes on medium or until sauce is reduced to 2 cups. Carve roast into thin slices; top with sauce. Serve.

Per serving: 191 calories, 27 grams protein, 8 grams fat (39 percent calories from fat), 2.3 grams saturated fat, 3 grams carbohydrate, 81 milligrams cholesterol, 65 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Turn yesterday's meal into tonight's BEEF BARLEY SOUP. For the soup, just chop the beef, toss in leftover vegetables and add lower-sodium beef broth; heat and eat. Add a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Sprinkle cinnamon over CHUNKY APPLESAUCE for dessert.

Shopping List

lower-sodium beef broth, lettuce, whole-grain rolls, cinnamon, chunky applesauce.

Tuesday: Kids

Treat the kids to BROWN SUGAR-BAKED CHICKEN. Heat oven to 450 degrees. Line a baking sheet with foil. Coat a wire rack with cooking spray and place on top of foil. Mix 3 tablespoons light brown sugar, 2 teaspoons chili powder, 2 teaspoons freshly grated orange zest and 1/2 teaspoon coarse salt in a resealable plastic bag. Add 8 skinless, bone-in chicken legs; seal and shake until chicken is coated. Place chicken on rack in lower part of oven and bake 25 to 30 minutes or until 165 degrees.

Serve with OVEN POTATO WEDGES (frozen), GREEN BEANS and SOFT ROLLS. Leftover SHERBET is dessert.

Shopping List

cooking spray, light brown sugar, chili powder, orange, coarse salt, skinless, bone-in chicken legs, frozen oven potato wedges, green beans, soft rolls.

Wednesday: Meatless

Skip meat tonight for LINGUINE WITH BROCCOLI IN ALFREDO SAUCE. Cook linguine according to directions; add frozen broccoli florets to the water 5 minutes before pasta is finished cooking. Drain, return to pot, and stir in reduced-fat or regular Alfredo sauce and a jar of diced pimientos (drained). Heat through and serve with MIXED GREENS and WHOLE-GRAIN ROLLS. PLUMS are perfect for dessert.

Shopping List

linguine, frozen broccoli florets, reduced-fat or regular Alfredo sauce, jar diced pimientos, salad greens, whole-grain rolls, plums.

Thursday: Budget

Keep food costs down with PICADILLO WRAPS. On the side, SLICED CUCUMBERS AND ONIONS marinated in cider vinegar are quick. Try PEARS for dessert.

Shopping List

ground turkey, onions, garlic, canned reduced-sodium black beans, rice, unsalted chicken broth (if desired), cumin, cinnamon, coarse salt, freshly ground pepper, canned no-salt-added tomato sauce, raisins, frozen mixed pepper strips, olives with pimientos, capers, cider vinegar, fat-free flour tortillas, cucumbers, pears.

PICADILLO WRAPS

Servings: makes 8 wraps

Prep time: 20 minutes

Cook time: less than 25 minutes

  • 4 ounces ground turkey
  • 1/2 cup chopped onion
  • 1 1/2 teaspoons minced garlic
  • 3/4 cup canned reduced-sodium black beans, rinsed
  • 1/2 cup uncooked rice
  • 3/4 cup water or unsalted chicken broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1/4 cup raisins
  • 1 (16-ounce) package frozen mixed pepper strips
  • 1/4 cup sliced olives with pimientos
  • 1 tablespoon capers, rinsed
  • 1 tablespoon cider vinegar
  • 8 fat-free flour tortillas

In a large nonstick skillet, cook turkey, onion and garlic for 3 to 4 minutes or until turkey is browned and onion is softened. Stir in beans, rice, water or broth, cumin, cinnamon, salt and pepper. Bring to boil; reduce heat, cover and simmer 10 to 12 minutes or until rice is almost tender. Stir in tomato sauce, raisins and pepper strips. Cover and simmer 6 minutes or until rice is tender. Stir in olives, capers and vinegar; mix well. Divide and spoon mixture into warmed tortillas. Roll and serve.

Per wrap: 249 calories, 10 grams protein, 2 grams fat (8 percent calories from fat), 0.3 gram saturated fat, 46 grams carbohydrate, 8 milligrams cholesterol, 590 milligrams sodium, 5 grams fiber.

Friday: Express

Nothing could be easier for dinner than one of the many choices of frozen LASAGNA. (Look for one low in salt and fat.) Add a packaged GREENS SALAD and GARLIC BREAD. For dessert, KIWIFRUIT SLICES are simple.

Shopping List

any frozen lasagna, packaged salad greens, garlic bread, kiwifruit.

Saturday: Easy Entertaining

Show off and invite friends for PAN-SEARED SALMON WITH SPINACH AND SHALLOTS. Serve with ORZO tossed with freshly grated parmesan cheese, a BIBB LETTUCE SALAD and CRUSTY BREAD. Buy CHEESECAKE for dessert.

Shopping List

salmon fillets, coarse salt, pepper, olive oil, shallot, packaged sliced mushrooms, fresh baby spinach leaves, lemon, orzo, parmesan cheese, Bibb lettuce, crusty bread, cheesecake.

PAN-SEARED SALMON WITH SPINACH AND SHALLOTS

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: about 15 minutes

  • 4 (6-ounce) salmon fillets (about 1-inch thick)
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper
  • 1 teaspoon olive oil
  • 1 small shallot, thinly sliced
  • 1 (8-ounce) package sliced mushrooms
  • 2 cups fresh baby spinach leaves
  • 1 teaspoon grated lemon zest
  • 1 teaspoon fresh lemon juice

Heat a large nonstick skillet over medium-high. Sprinkle salmon with 1/4 teaspoon salt and pepper. Add salmon to pan, skin-side down. Cook 3 to 5 minutes on each side (depending on thickness) or until salmon is opaque throughout. Remove from pan, cover and keep warm. Add oil and shallot to pan; cook 1 minute. Add mushrooms in an even layer; cook 2 minutes (do not stir). Cook an additional 3 minutes, stirring frequently. Add spinach; cook and stir 30 seconds or until spinach wilts. Remove from heat; stir in rest of salt, lemon zest and juice. Serve with salmon.

Per serving: 251 calories, 38 grams protein, 9 grams fat (33 percent calories from fat), 1.6 grams saturated fat, 3 grams carbohydrate, 80 milligrams cholesterol, 385 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for April 03, 2016

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

Sunday: Family

Make family day fuss-free with OVEN-FRIED DIJON CHICKEN. Serve with your SCALLOPED POTATOES, SUGAR SNAP PEAS, a SPINACH SALAD and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Prepare enough plain bone-in, skinless chicken thighs for Monday.

Shopping List

bone-in, skinless chicken legs and thighs, Dijon mustard, herb-seasoned stuffing mix, onion powder, cooking spray, coarse salt, scalloped potatoes, sugar snap peas, fresh spinach, crusty bread, Boston cream pie.

OVEN-FRIED DIJON CHICKEN

Servings: makes 4 servings, plus extra

Prep time: 10 minutes; marinating time: 2 hours to overnight

Cook time: 30 to 35 minutes

  • 4 each bone-in, skinless chicken legs and thighs (2 to 2 1/2 pounds)
  • 1/3 cup Dijon mustard
  • 1 1/2 cups crushed herb-seasoned stuffing mix
  • 1 teaspoon onion powder
  • 1/4 teaspoon coarse salt

Coat chicken in mustard. Place in a resealable plastic bag; marinate chicken 2 hours to overnight. Heat oven to 400 degrees. Line a baking sheet with nonstick foil and place a rack on it. In another bag, combine stuffing mix and onion powder. Place 1 or 2 pieces chicken in bag at a time and shake to coat evenly. Arrange coated chicken on rack. Coat with cooking spray; sprinkle with salt. Bake 30 to 35 minutes or until chicken is 165 degrees and coating is browned.

Per leg: 161 calories, 17 grams protein, 6 grams fat (34 percent calories from fat), 1.4 grams saturated fat, 9 grams carbohydrate, 83 milligrams cholesterol, 412 milligrams sodium, 1 gram fiber.

Carb count: 1/2.

Per thigh: 187 calories, 20 grams protein, 7 grams fat (36 percent calories from fat), 1.8 grams saturated fat, 9 grams carbohydrate, 106 milligrams cholesterol, 416 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftover (cooked) plain chicken thighs for CHICKEN ENCHILADAS with AVOCADO CORN SALAD. Heat oven to 400 degrees. Microwave 8 (6-inch) corn tortillas according to package directions until pliable. Divide shredded cooked chicken thighs among tortillas, then divide 3/4 cup (of 2 cups total) shredded cheddar-jack Mexican-style cheese and top with more chicken. Roll and place seam-side down in a single layer in an 11-by-7-inch baking dish coated with cooking spray. Pour 1 (10-ounce) can enchilada sauce over all; sprinkle with remaining 1 1/4 cups cheese. Bake 8 to 10 minutes or until hot.

Meanwhile, combine 1 diced avocado, 1 pint halved grape tomatoes, 1 (15-ounce) can rinsed no-salt-added corn kernels, 1 tablespoon fresh lime juice, and coarse salt and pepper to taste; toss gently. Serve with enchiladas. Add canned reduced-sodium PINTO BEANS on the side. For dessert, ORANGE SECTIONS are easy.

Shopping List

corn tortillas, shredded cheddar-jack Mexican-style cheese, cooking spray, enchilada sauce, avocado, grape tomatoes, canned no-salt-added corn kernels, lime, coarse salt, pepper, canned reduced-sodium pinto beans, orange sections.

Tuesday: Budget

Pinch a few pennies with GRILLED HAM AND CHEESE SANDWICHES on the menu. Serve with heated STEWED TOMATOES (canned) drizzled with olive oil and a MIXED GREENS SALAD. Enjoy RED AND GREEN GRAPES for dessert.

Shopping List

any bread, deli ham and cheese for sandwiches, canned stewed tomatoes, olive oil, salad greens, red and green grapes.

Wednesday: Express

For a fast meal, try STUFFED PITAS WITH TUNA CAPONATA. Mix drained albacore tuna and caponata (eggplant appetizer in jar or can). Stuff into lettuce-lined whole-wheat pita bread. Serve with fresh VEGETABLE STICKS and deli MINESTRONE SOUP topped with freshly grated parmesan cheese. TROPICAL FRUIT is good for dessert.

Shopping List

albacore tuna, caponata (eggplant appetizer in jar or can), lettuce, whole-wheat pita bread, fresh vegetable sticks, deli minestrone soup, parmesan cheese, tropical fruit.

Thursday: Meatless

BASIL AND GARLIC TORTELLINI is an alternative to meat tonight. Serve with a ROMAINE SALAD and GARLIC BREAD. For a light dessert, PINEAPPLE CHUNKS with toasted coconut is good.

Shopping List

packaged frozen cheese tortellini, canola oil, packaged sliced mushrooms, canned no-salt-added diced tomatoes, basil, garlic salt, pepper, parmesan cheese, romaine, garlic bread, pineapple chunks, coconut.

BASIL AND GARLIC TORTELLINI

Servings: makes 4 servings

Prep time: 5 minutes

Cook time: less than 15 minutes, plus tortellini

  • 1 (8-ounce) package frozen cheese tortellini
  • 1 tablespoon canola oil
  • 1 (8-ounce) package sliced mushrooms
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
  • 2 teaspoons basil leaves
  • 1/4 teaspoon garlic salt
  • 1/4 teaspoon pepper
  • 2 tablespoons grated parmesan cheese

Cook tortellini as directed on package. Drain well. Meanwhile, heat oil in large skillet on medium-high. Add mushrooms; cook and stir 5 minutes. Stir in tomatoes, basil, garlic salt and pepper. Bring to boil, stirring occasionally. Reduce heat to low; simmer 5 minutes. Add tortellini and cheese; toss to coat well. Sprinkle with additional cheese, if desired.

Per serving: 253 calories, 11 grams protein, 9 grams fat (32 percent calories from fat), 3.2 grams saturated fat, 32 grams carbohydrate, 27 milligrams cholesterol, 323 milligrams sodium, 3 grams fiber.

Friday: Kids

Kids always welcome BURGER NIGHT when they can choose their favorite kind. Whatever the choice, serve them on whole-grain buns along with LETTUCE AND TOMATO. Add oven-fried POTATO WEDGES (frozen).

Make them "EGGS" ON TOAST for dessert. Toast 4 slices frozen cinnamon French toast according to directions. When cool, place on serving plates. Using an ice cream spade (not a scoop), top each slice with fat-free vanilla ice cream. Make two shallow depressions in ice cream with back of a spoon. Place 2 apricot halves (from 15-ounce can of apricots in light syrup), round-side up, in depressions. Spoon apricot syrup over "eggs" and serve.

Shopping List

any burgers, whole-grain buns, lettuce, tomato, frozen potato wedges, frozen cinnamon French toast, fat-free vanilla ice cream, canned apricots in light syrup.

Saturday: Easy Entertaining

Invite friends for FETTUCCINE AND SPINACH WITH GORGONZOLA SAUCE, a company-friendly pasta. Serve with an ARUGULA SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

packaged refrigerated fettuccine, butter, flour, canned evaporated low-fat milk, crumbled Gorgonzola cheese, coarse salt, pepper, packaged fresh baby spinach, arugula, baguettes, fruit tarts.

FETTUCCINE AND SPINACH WITH GORGONZOLA SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 5 minutes, plus fettuccine

  • 1 (9-ounce) package refrigerated fettuccine
  • 1 tablespoon butter
  • 1 tablespoon flour
  • 1 (12-ounce) can evaporated low-fat milk
  • 3/4 cup crumbled Gorgonzola cheese (3 ounces)
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 (5- or 6-ounce) package fresh baby spinach

Cook pasta according to package directions. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add milk, stirring constantly with whisk. Increase heat to medium-high; bring to boil, stirring constantly. Reduce heat to low; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat and stir in cheese, salt and pepper. Combine the sauce, pasta and spinach; toss gently to coat and serve.

Per serving: 369 calories, 20 grams protein, 13 grams fat (30 percent calories from fat), 7.1 grams saturated fat, 45 grams carbohydrate, 90 milligrams cholesterol, 856 milligrams sodium, 3 grams fiber.

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