health

7 Day Menu Planner for May 22, 2016

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

Sunday: Meatless

Burgers are always welcome around here, and we especially liked these no-meat BLACK BEAN BURGERS with CILANTRO LIME AIOLI. Serve on whole-grain hamburger buns, with lettuce and sliced tomatoes. Make or buy POTATO SALAD and add COLESLAW to go on the side. Pick up some BROWNIES for dessert.

Plan

Save enough coleslaw and brownies for Monday; save enough potato salad for Tuesday.

Shopping List

canned reduced-sodium black beans, chili powder, cumin, garlic powder, coarse salt, egg, seasoned panko crumbs, canola oil, low-fat mayonnaise, cilantro, limes, whole-grain hamburger buns, lettuce, tomatoes, potato salad, coleslaw, brownies.

BLACK BEAN BURGERS WITH CILANTRO LIME AIOLI

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 10 minutes

  • For the burgers:
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 teaspoons chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1 egg
  • 1 1/2 cups seasoned panko crumbs
  • 2 tablespoons canola oil
  • For the aioli:
  • 1/2 cup low-fat mayonnaise
  • 2 tablespoons chopped cilantro
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon chili powder

In a food processor, process half the beans with the chili powder, cumin, garlic powder and salt until blended. Transfer mixture to bowl; mix in egg, remaining beans and panko crumbs. Shape into 4 patties. Heat oil in a large nonstick skillet on medium-high. Cook burgers 7 to 8 minutes, turning once, until cooked through.

For aioli: In a small bowl, combine mayonnaise, cilantro, juice and chili powder. Mix well. Serve with burgers. (Adapted from Gwynn Galvin's Swirls of Flavor blog, swirlsofflavor.com.)

Per serving: 398 calories, 16 grams protein, 11 grams fat (24 percent calories from fat), 0.9 gram saturated fat, 65 grams carbohydrate, 47 milligrams cholesterol, 948 milligrams sodium, 16 grams fiber.

Monday: Family

Celebrate Memorial Day with family and friends. Everyone will enjoy QUICK-CURED PORK LOIN WITH MUSTARD-DILL SAUCE. Serve it with leftover COLESLAW and your own BAKED BEANS. Add CRUSTY BREAD. For dessert, SLICED WATERMELON goes well with leftover BROWNIES.

Shopping List

canola oil, garlic, coarse salt, boneless pork loin roast, low-fat mayonnaise, Dijon mustard, fresh parsley, fresh dill, baked beans, crusty bread, watermelon.

QUICK-CURED PORK LOIN WITH MUSTARD-DILL SAUCE

Servings: makes 12 (3-ounce) cooked servings

Prep time: 15 minutes; marinating time: 2 to 24 hours

Cook time: 1 to 1 1/4 hours; standing time: 5 minutes

  • For the pork:
  • 1/4 cup canola oil
  • 3 cloves garlic, minced
  • 1 tablespoon coarse salt
  • 1 (3-pound) boneless pork loin roast
  • For the sauce:
  • 1/2 cup low-fat mayonnaise
  • 1 tablespoon Dijon mustard
  • 1/4 cup chopped parsley
  • 2 tablespoons chopped fresh dill

In a small bowl, combine oil, garlic and salt and rub over roast, coating well. Place roast in a resealable plastic bag; seal and refrigerate 2 to 24 hours. Remove roast and discard marinade and any accumulated liquid. Place roast on grill. Cover and grill 1 to 1 1/4 hours on medium or until internal temperature is 145 degrees. Remove from grill and tent with foil; let stand 5 minutes and slice.

For the sauce, in a small bowl combine mayonnaise, mustard, parsley and dill. Serve with pork.

Per serving: 195 calories, 23 grams protein, 10 grams fat (46 percent calories from fat), 2.9 grams saturated fat, 3 grams carbohydrate, 64 milligrams cholesterol, 406 milligrams sodium, no fiber.

Tuesday: Heat and Eat

Create PORK BARBECUE SANDWICHES on whole-grain buns with the leftover pork. Slice and heat the pork and top with your favorite barbecue sauce. Alongside, add leftover POTATO SALAD and leftover BAKED BEANS. There will be plenty of leftover WATERMELON for dessert.

Shopping List

whole-grain hamburger buns, any barbecue sauce.

Wednesday: Budget

GRILLED SAUSAGE WITH TOMATOES AND PEPPERS makes a low-cost dinner and a pretty plate. Heat grill or broiler. Thread wedges from 4 ripe tomatoes (about 2 pounds) on metal skewers. On other skewers, thread 1 pound Italian sausage (cut into 2-inch pieces) and 1 yellow bell pepper (cut into 8 pieces). Brush each skewer with 1/3 cup balsamic or Italian vinaigrette (discard any leftover vinaigrette). Place skewers on grill or broiler pan. Grill or broil sausage and peppers 7 minutes on each side or until sausage is cooked through. Grill tomato skewers 4 minutes or until hot and the skin is lightly browned in spots. Remove from skewers and serve over a bed of RICE.

Add a LETTUCE WEDGE on the side and SOURDOUGH BREAD. Try PAPAYA for dessert.

Tip

Strawberry papayas with pink flesh are sweeter than other varieties. Ripen firm papayas at room temperature in a loosely closed plastic bag. Refrigerate ripe fruit in a plastic or paper bag up to three days.

Shopping List

tomatoes, Italian sausage, yellow bell pepper, balsamic or Italian vinaigrette, rice, lettuce, sourdough bread, papaya.

Thursday: Express

CHICKEN SALAD-STUFFED PITAS are easy. Add a chopped apple and chopped fresh dill to taste to 2 cups deli chicken salad. Pile it into lettuce-lined whole-wheat pitas. Serve with BAKED CHIPS and TOMATO WEDGES. Sliced MELON (any) is a good dessert.

Shopping List

deli chicken salad, apple, fresh dill, lettuce, whole-wheat pitas, baked chips, tomatoes, any melon.

Friday: Kids

Make a quick meal of CHEESY CHICKEN CRUNCHERS. Heat oven to 375 degrees. In one of three shallow bowls, place 3/4 cup flour with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper; in second bowl, whisk together 2 eggs with 1/2 cup 1 percent milk; and in third bowl, mix 1 1/2 cups crushed cornflakes and 1 cup 50 percent light shredded cheddar cheese. Coat a 9-by-13-inch baking pan with cooking spray. Dip 1 pound chicken tenders first in flour mixture, then in egg mixture. Lastly, roll in cornflakes mixture, coating entire piece of chicken. Place in baking pan. (Discard coating mixtures.) Bake 25 minutes, turning halfway through to ensure even browning.

Continue the crunch with CARROT AND CELERY STICKS and (any) DIP. MASHED POTATOES are kid-friendly. PEACHES are dessert.

Shopping List

flour, coarse salt, pepper, eggs, 1 percent milk, cornflakes, 50 percent light cheddar cheese, cooking spray, chicken tenders, carrot and celery sticks, any dip, mashed potatoes, peaches.

Saturday: Easy Entertaining

BROILED GARLIC SHRIMP makes a good company meal. Coat 1 pound uncooked large peeled and deveined shrimp with garlic-flavored or other cooking spray. Place shrimp in a large resealable plastic bag along with 1/2 cup Italian-seasoned bread crumbs and shake until shrimp are coated. Place them on a nonstick foil-lined baking sheet. Broil 6 minutes, turning once, or until golden and cooked through.

Serve with LEMON WEDGES and ROASTED TOMATOES WITH CANNELLINI BEANS AND CAPERS and a BIBB LETTUCE SALAD. Add CRUSTY BREAD.

For dessert, ISLAND BANANAS WITH COCONUT is light. Grate zest from 2 limes; set aside. Toss 4 medium-firm sliced bananas with 1 tablespoon lime juice. Add 1/4 cup salted peanuts and 2 tablespoons honey; mix well. Spoon into dessert dishes. Sprinkle with 2 tablespoons flaked coconut and lime zest.

Shopping List

large peeled and deveined shrimp, garlic-flavored or other cooking spray, Italian-seasoned bread crumbs, lemons, plum tomatoes, extra-virgin olive oil, flatleaf parsley, herbes de Provence, orange, canned reduced-sodium cannellini beans, capers, coarse salt, pepper, Bibb lettuce, crusty bread, limes, bananas, salted peanuts, honey, flaked coconut.

ROASTED TOMATOES WITH CANNELLINI BEANS AND CAPERS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 1/4 pounds plum tomatoes, cut into 1/2-inch wedges
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon chopped fresh flatleaf parsley
  • 1/2 teaspoon herbes de Provence
  • 1/2 teaspoon chopped orange zest
  • 1 (15-ounce) can reduced-sodium cannellini beans
  • 1 tablespoon small rinsed capers, patted dry
  • Coarse salt and freshly ground pepper to taste

Heat oven to 400 degrees. Spread tomatoes in a 9-by-13-inch baking dish and drizzle with oil. Roast tomatoes 25 minutes or until they begin to brown on edges. Remove from oven.

Meanwhile, combine parsley, herbes de Provence and orange zest on a cutting board and chop together finely. Add beans, capers and parsley mixture to tomatoes and stir gently just to blend. Return to oven and roast about 5 minutes or until all ingredients are heated through. Remove from oven. Sprinkle with salt and pepper to taste. Serve immediately.

Per serving: 138 calories, 5 grams protein, 4 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 21 grams carbohydrate, no cholesterol, 269 milligrams sodium, 6 grams fiber.

health

7 Day Menu Planner for May 15, 2016

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

Sunday: Family

Impress the family with MOROCCAN LAMB STEW WITH CARROTS AND ALMONDS. Top COUSCOUS with the flavorful mixture. Serve it with a ROMAINE SALAD and FLATBREAD.

Add the EASIEST-EVER PEACH SORBET for dessert. Place an unopened (15- to 17-ounce) can of peaches in heavy (not light) syrup in the freezer for at least 12 hours or until frozen solid. Submerge the unopened can in hot water for a few seconds to loosen the edges, then open the can and transfer the contents to a food processor, using a knife to cut it into several chunks. Add 2 teaspoons fresh lemon juice. Process 10 to 15 seconds or until smooth. Scoop the sorbet into balls and serve immediately.

Plan

Save enough stew and couscous for Monday. Prepare enough sorbet for Saturday.

Shopping List

ground ginger, curry powder, pepper, ground coriander, cumin, coarse salt, lamb shoulder, baby carrots, unsalted chicken broth, onion, garlic, tomato paste, canned reduced-sodium chickpeas, golden raisins, honey, almonds, fresh cilantro, couscous, romaine, flatbread, canned peaches in heavy syrup, lemon.

MOROCCAN LAMB STEW WITH CARROTS AND ALMONDS

Servings: makes 8 servings

Prep time: about 20 minutes

Cook time: 4 to 5 hours on low; marinating time: 30 minutes

  • 1 1/2 teaspoons ground ginger
  • 1 teaspoon curry powder
  • 1 teaspoon pepper
  • 1 tablespoon ground coriander
  • 1 tablespoon cumin
  • 2 pounds lamb shoulder, well-trimmed and cut into 1-inch cubes (about 1 pound after trimming)
  • 1 pound baby carrots
  • 2 cups unsalted chicken broth
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 3 tablespoons tomato paste
  • 1 (15- or 16-ounce) can reduced-sodium chickpeas, rinsed
  • 1/3 cup golden raisins
  • 2 tablespoons honey
  • 1/4 cup toasted slivered almonds
  • Chopped fresh cilantro for garnish

In a small bowl, mix together the ginger, curry powder, pepper, coriander, cumin and salt. Place lamb cubes in a resealable plastic bag; sprinkle spice mixture over lamb and turn to coat. Let lamb stand 30 minutes. Place lamb in a 4-quart or larger slow cooker. Add carrots, broth, onion, garlic, tomato paste, chickpeas, raisins and honey. Cover and cook on low 4 to 5 hours. Top with almonds and sprinkle with cilantro. Serve immediately.

Per serving: 212 calories, 14 grams protein, 6 grams fat (25 percent calories from fat), 1.4 grams saturated fat, 27 grams carbohydrate, 31 milligrams cholesterol, 470 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Combine and heat the leftover stew and couscous for STUFFED PITAS. Serve with CUCUMBER SPEARS. FRESH STRAWBERRIES are good for dessert.

Shopping List

pita bread, cucumbers, fresh strawberries.

Tuesday: Budget

Catfish is reasonably priced, so tonight's OVEN-FRIED CATFISH is a good way to save a few dollars. Heat oven to 425 degrees. Sprinkle 6 (4-ounce) catfish fillets with 3/4 teaspoon coarse salt. Place in a resealable plastic bag; add 1 (2-ounce) bottle hot sauce. Seal and chill 30 minutes to 2 hours, turning occasionally. Remove fish and discard marinade; dredge in 1 to 1 1/2 cups yellow cornmeal. Place fish on baking sheet coated with nonstick foil. Bake 10 minutes or until fish is opaque throughout. Then broil, 3 inches from heat, for 4 minutes or until lightly browned.

Serve with low-fat TARTAR SAUCE and O'BRIEN POTATOES (frozen). Add CARROTS and WHOLE-GRAIN BREAD. PLUMS are dessert.

Shopping List

catfish fillets, coarse salt, bottled hot sauce, yellow cornmeal, low-fat tartar sauce, frozen O'Brien potatoes, carrots, whole-grain bread, plums.

Wednesday: Express

It takes only a short time to make CHICKEN, BROCCOLI AND POTATOES PARMESAN. In a large nonstick skillet, heat 2 teaspoons canola oil on medium. Add 1 (20-ounce) package refrigerated diced potatoes with onion. Cover and cook 10 to 12 minutes or until lightly browned. Stir occasionally. Stir in 1 (10-ounce) package refrigerated cooked chicken breast strips (or 1 cup chopped cooked chicken) and 3 cups fresh broccoli florets. Cook 2 minutes.

In a small bowl, mix together 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of mushroom soup, 1/2 cup 1 percent milk and 1 teaspoon garlic powder until smooth. Add to skillet and stir to coat other ingredients. Sprinkle with 1/4 cup freshly grated parmesan cheese. Bring to boil; cover and cook on low for 5 minutes or until heated through.

Serve with packaged SALAD GREENS and GARLIC BREAD. Try ASIAN PEARS for dessert.

Tip

Asian pears are crunchy, juicy and sweet. Choose ones that are hard and fragrant. Store at room temperature about three days or in the refrigerator up to one month. Eat everything but the stem and seeds.

Shopping List

canola oil, refrigerated diced potatoes with onion, packaged refrigerated cooked chicken breast strips, fresh broccoli florets, canned condensed less-sodium, less-fat cream of mushroom soup, 1 percent milk, garlic powder, parmesan cheese, packaged salad greens, garlic bread, Asian pears.

Thursday: Kids

Put together two of the kids' favorites, and you'll have CHILI SPAGHETTI. Cook 8 ounces spaghetti and top with 1 (15-ounce) can heated turkey chili. Top with 50 percent light shredded cheddar cheese. Add CARROT STICKS and SOFT ROLLS. For dessert, FRESH PINEAPPLE SPEARS are cool.

Shopping List

spaghetti, canned turkey chili, 50 percent light cheddar cheese, carrot sticks, soft rolls, fresh pineapple spears.

Friday: Meatless

You won't mind a meal with no meat when you can enjoy BLACK BEAN ENCHILADAS. Serve with packaged SPANISH RICE and SLICED AVOCADO. Try a favorite MANGO variety, the Ataulfo or "Champagne" (or another variety), for dessert.

Shopping List

chili oil or canola oil, onion, green bell pepper, canned reduced-sodium black beans, medium salsa, fat-free whole-wheat flour tortillas, cooking spray, tomatoes, 50 percent light jalapeno cheddar cheese, part-skim mozzarella cheese, lettuce, reduced-fat sour cream, packaged Spanish rice, avocado, Ataulfo or "Champagne" (or another variety) mangoes.

BLACK BEAN ENCHILADAS

Servings: makes 12 enchiladas

Prep time: 20 minutes

Cook time: about 30 minutes

  • 1 teaspoon chili oil or canola oil
  • 1 large onion, chopped
  • 1 medium green bell pepper, chopped
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 1 1/2 cups medium salsa, divided
  • 12 (6-inch) fat-free whole-wheat flour tortillas
  • 2 medium tomatoes, chopped
  • 1/2 cup 50 percent light shredded jalapeno cheddar cheese
  • 1/2 cup part-skim shredded mozzarella cheese
  • Shredded lettuce
  • Reduced-fat sour cream for garnish

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium-high. Add onion and bell pepper; cook 5 minutes or until softened. Mash 1 can beans. Add mashed beans, 3/4 cup salsa and remaining beans to skillet; heat through. Spoon about 1/3 cup mixture down center of each tortilla. Roll and place seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Combine tomatoes and remaining salsa; spoon over enchiladas. Cover with foil and bake 15 minutes. Uncover; sprinkle with both cheeses. Bake 5 minutes or until hot and bubbly. To serve, place lettuce on each plate, top with enchiladas and garnish with sour cream.

Per enchilada: 198 calories, 9 grams protein, 3 grams fat (14 percent calories from fat), 1.1 grams saturated fat, 34 grams carbohydrate, 5 milligrams cholesterol, 458 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Grill some STEAKS for your friends tonight. Serve them with SCALLOPED POTATOES and FRESH ASPARAGUS. Add a CAESAR SALAD and WHOLE-GRAIN ROLLS. Top leftover SORBET with PEACH (or another) LIQUEUR.

Shopping List

steaks to grill, garlic, cooking spray, all-purpose potatoes (preferably Yukon Gold), 1 percent milk, onion, coarse salt, whole or ground nutmeg, pepper, reduced-fat sour cream, parmesan cheese, fresh asparagus, Caesar salad, whole-grain rolls, peach (or another) liqueur.

SCALLOPED POTATOES

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 15 minutes

  • 3 cloves peeled garlic, divided
  • 1 pound all-purpose potatoes, preferably Yukon Gold (about 3 medium), peeled and sliced
  • 2 cups 1 percent milk
  • 1/2 onion, finely chopped
  • 1/2 teaspoon coarse salt
  • Pinch freshly grated or 1/8 teaspoon ground nutmeg
  • Freshly ground pepper to taste
  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons freshly grated parmesan cheese

Cut 1 clove garlic in half and rub vigorously over the inside of a shallow 2-quart baking dish or gratin dish. Coat the dish with cooking spray. Mince the remaining 2 cloves garlic.

Combine the minced garlic, potatoes, milk, onion, salt, nutmeg and pepper in a medium heavy saucepan. Bring to a simmer over low heat, stirring occasionally. Simmer, uncovered, until the potatoes are tender, about 10 minutes. Transfer the potatoes to the prepared dish with a slotted spoon. Transfer 1/4 cup of the milk mixture to a small bowl. Whisk in sour cream. Pour over the potatoes. Top with parmesan. Preheat broiler. Broil potatoes until golden brown, about 2 to 3 minutes. Serve immediately.

NOTE: Use a mandolin or the slicing blade of a food processor to create uniformly thin potatoes.

Per serving: 162 calories, 6 grams protein, 5 grams fat (27 percent calories from fat), 3 grams saturated fat, 24 grams carbohydrate, 19 milligrams cholesterol, 269 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for May 08, 2016

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

Sunday: Family

Your ROAST CHICKEN is always a favorite for family day, as are MASHED POTATOES and GRAVY. Add GREEN BEANS WITH SLICED ALMONDS, MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. For dessert, enjoy ANGEL FOOD CAKE topped with STRAWBERRY ICE CREAM (fat-free) and FRESH SLICED STRAWBERRIES.

Plan

Save enough chicken and strawberries for Monday; save enough ice cream for Tuesday and enough cake for Wednesday.

Shopping List

chicken to roast, mashed potatoes, gravy, green beans, sliced almonds, salad greens, whole-grain rolls, angel food cake, fat-free strawberry ice cream, fresh strawberries.

Monday: Heat and Eat

Turn Sunday's entree into CHICKEN, KALE AND TOMATO GALETTE. Serve with a SPINACH SALAD. Enjoy leftover STRAWBERRIES for dessert.

Shopping List

refrigerated piecrust, jarred sun-dried tomato pesto, olive oil, onion, garlic, fresh kale or spinach or combination, pepper, shredded Italian cheese blend, plum tomato, fresh basil, egg, fresh spinach.

CHICKEN, KALE AND TOMATO GALETTE

Servings: makes 6 slices

Prep time: 15 minutes

Cook time: about 30 to 35 minutes; standing time: 5 minutes

  • 1 refrigerated piecrust (from 15-ounce box)
  • 1/2 cup sun-dried tomato pesto (from 8.5-ounce jar), divided
  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 6 cups loosely packed fresh kale or spinach or combination
  • 2 cups shredded leftover cooked chicken
  • 1/4 teaspoon pepper
  • 1/2 cup shredded Italian cheese blend (2 ounces)
  • 1 medium plum tomato, thinly sliced
  • 1 egg, beaten
  • 1 tablespoon chopped fresh basil

Heat oven to 375 degrees. Line a large baking sheet with parchment paper. Unroll piecrust on sheet. Spread 1 tablespoon pesto over crust to within 1 1/4 inches of edge. In a large nonstick skillet on medium, heat oil. Cook onion and garlic 1 to 2 minutes or until tender, stirring often. Stir in kale or spinach, chicken, pepper and remaining pesto. Cook 2 to 3 minutes or until greens are wilted and chicken is heated. Stir often. Spoon chicken mixture over center of crust to cover pesto. Sprinkle with cheese. Fold edge of crust over filling, pleating as necessary. Top with tomato, overlapping slices, if necessary. Brush crust with egg. Bake 20 to 25 minutes or until crust is golden. Sprinkle with basil; let stand 5 minutes before cutting. (Adapted from "Pillsbury: The Big Book of More Baking With Refrigerated Dough," Grace Wells, senior editor; Houghton Mifflin Harcourt, 2016.)

Per slice: 421 calories, 23 grams protein, 25 grams fat (53 percent calories from fat), 7.5 grams saturated fat, 28 grams carbohydrate, 83 milligrams cholesterol, 384 milligrams sodium, 2 grams fiber.

Tuesday: Kids

The kids will like the flavor of LENTIL ALPHABET SOUP and parents will like how easy it is to make. Serve with GRILLED CHEESE SANDWICHES made with whole-grain bread and 2-percent-milk cheese slices. Add SWEET PICKLES. Leftover ICE CREAM makes a popular dessert.

Shopping List

lentils, olive oil, yellow onion, carrots, celery, unsalted vegetable broth, canned no-salt-added tomato sauce, alphabet pasta, whole-grain bread, 2-percent-milk cheese slices, sweet pickles.

LENTIL ALPHABET SOUP

Servings: makes 5 cups

Prep time: 15 minutes

Cook time: about 35 minutes, plus lentils

  • 1/2 cup uncooked lentils
  • 1 tablespoon olive oil
  • 1/2 medium yellow onion, finely chopped
  • 3/4 cup sliced carrots
  • 3/4 cup thinly sliced celery
  • 32 ounces unsalted vegetable broth
  • 1 (15-ounce) can no-salt-added tomato sauce
  • 1/4 cup alphabet pasta

Cook lentils according to directions. Heat oil in a Dutch oven on medium. Add onion, carrots and celery and cook, stirring often, 10 to 12 minutes or until softened. Add broth and tomato sauce. Increase heat to high, cover and bring to boil. Remove cover; stir in pasta, reduce heat to a simmer and cook, stirring often to prevent pasta from sticking to bottom of pot, 20 minutes or until pasta is tender. Stir in lentils; heat through 1 to 2 minutes. (Recipe from Janice Newell Bissex and Liz Weiss, mealmakeovermoms.com.)

Per serving cup: 177 calories, 8 grams protein, 3 grams fat (15 percent calories from fat), no saturated fat, 31 grams carbohydrate, no cholesterol, 182 milligrams sodium, 5 grams fiber.

Wednesday: Budget

Stews are always good budget crunchers, just like this BEEF AND FRENCH ONION STEW. In a 4-quart or larger slow cooker, combine 2 (10 1/2-ounce) cans French onion soup and 2 (10 3/4-ounce) cans condensed less-sodium, less-fat cream of mushroom soup with 2 pounds cubed beef stew meat (well-trimmed). Cover and cook 6 to 8 hours on low or until meat is tender.

Serve over no-yolk NOODLES. Add SALAD GREENS and SOURDOUGH BREAD. Spoon sliced PEACHES over leftover CAKE for dessert.

Shopping List

canned French onion soup, canned condensed less-sodium, less-fat cream of mushroom soup, cubed beef stew meat, no-yolk noodles, salad greens, sourdough bread, peaches.

Thursday: Express

Make dinner fast with frozen VEGGIE BURGERS. Top them with ROASTED RED PEPPERS (from a jar) and CRUMBLED BLUE CHEESE on toasted WHOLE-GRAIN BUNS. Serve with refrigerated RED-SKINNED POTATOES (such as Simply Potatoes or another brand) and add a packaged CAESAR SALAD on the side. PEARS are dessert.

Shopping List

frozen veggie burgers, jarred roasted red peppers, crumbled blue cheese, whole-grain buns, refrigerated red-skinned potatoes (such as Simply Potatoes or another brand), packaged Caesar salad, pears.

Friday: Meatless

Skip meat for BOW-TIE PASTA WITH ZUCCHINI MARINARA SAUCE. Cook bow-tie pasta according to directions. Cut 2 medium zucchini in 3/4-inch chunks. Add to bow-tie pasta cooking water 3 minutes before pasta is done. Drain; toss with heated marinara sauce (from a jar), freshly sliced basil and extra-virgin olive oil. Spoon into bowls and top with freshly grated parmesan cheese.

Serve with MIXED GREENS and GARLIC BREAD. Slice (any) MELON for dessert.

Plan

Cook Saturday's brown rice today.

Shopping List

bow-tie pasta, zucchini, jarred marinara sauce, fresh basil, extra-virgin olive oil, parmesan cheese, salad greens, garlic bread, any melon.

Saturday: Easy Entertaining

Invite guests for your GRILLED TUNA. Serve with FLORENTINE RICE. Add a LETTUCE WEDGE and BAGUETTES. For an easy dessert, serve MINI FUDGE CAKES with CHOCOLATE-CHERRY ICE CREAM. Follow the directions on box of Triple Chocolate Hot Fudge Cake Mix (such as Betty Crocker Complete Desserts).

Shopping List

tuna to grill, olive oil, butter, red bell pepper, green onions, garlic, fresh spinach, dried rosemary, white pepper, brown rice, parmesan cheese, lettuce, baguettes, Triple Chocolate Hot Fudge Cake Mix (such as Betty Crocker Complete Desserts), chocolate-cherry ice cream.

FLORENTINE RICE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 teaspoon olive oil
  • 1 teaspoon butter
  • 1 medium red bell pepper, diced
  • 1/3 cup sliced green onions
  • 1 clove garlic, minced
  • 8 ounces fresh spinach leaves, torn into pieces
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon white pepper
  • 2 1/2 cups cooked brown rice
  • 2 tablespoons freshly grated parmesan cheese

In a large skillet, heat oil and butter over medium until the butter melts. Add red bell pepper and green onions; cook 3 minutes. Add garlic; cook 30 seconds. Add spinach, rosemary and white pepper and cook until the spinach wilts. Add rice and parmesan cheese; cook and stir 5 minutes or until rice is heated through and cheese has melted. Serve hot.

Per serving: 128 calories, 4 grams protein, 3 grams fat (20 percent calories from fat), 1 gram saturated fat, 22 grams carbohydrate, 3 milligrams cholesterol, 68 milligrams sodium, 3 grams fiber.

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