health

7 Day Menu Planner for June 26, 2016

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

Sunday: Family

Fire up the grill for your GRILLED CHICKEN. Add this light and summery BACON AND BASIL PASTA SALAD, a BOSTON LETTUCE SALAD and CRUSTY ROLLS. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough pasta salad and cake for Monday.

Shopping List

chicken to grill, penne pasta, bacon, grape tomatoes, bell peppers (red, orange or green or mixture), green onions, red wine vinegar, Dijon mustard, olive oil, fresh basil, coarse salt, black pepper, Boston lettuce, crusty rolls, chocolate layer cake.

BACON AND BASIL PASTA SALAD

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: for the pasta and bacon; refrigeration time: 2 hours

  • 1 (16-ounce) package penne pasta
  • 8 ounces bacon
  • 1 pint grape tomatoes, halved
  • 2 bell peppers (red, orange or green or mixture), chopped
  • 4 medium green onions, sliced (1/4 cup)
  • 1/3 cup red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1/2 cup olive oil
  • 1/2 cup chopped basil leaves
  • 1 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper

Cook pasta according to directions; drain and rinse with cold water.

Meanwhile, in a large nonstick skillet, cook bacon on medium 5 to 8 minutes; drain on paper towels and crumble. Refrigerate until serving time. In a large bowl, mix cooked pasta, tomatoes, bell peppers and onions. In small bowl, whisk together vinegar and mustard. Add oil; whisk until blended. Stir in basil, salt and pepper. Pour over pasta mixture; toss to combine. Cover; refrigerate 2 hours or until chilled. Just before serving, sprinkle bacon over salad and toss to combine. (Adapted from "Betty Crocker: The Big Book of Pasta," Anne Ficklen, executive editor; Houghton Mifflin Harcourt, 2016.)

Per serving: 269 calories, 8 grams protein, 13 grams fat (42 percent calories from fat), 2.2 grams saturated fat, 32 grams carbohydrate, 7 milligrams cholesterol, 300 milligrams sodium, 2 grams fiber.

Monday: Budget

Celebrate Independence Day the all-American way with GRILLED BURGERS on whole-grain buns. Don't forget the sliced onions, lettuce, tomatoes, mayonnaise and mustard. On the side, leftover PASTA SALAD is good. WATERMELON and leftover CAKE are celebration desserts.

Plan

Save enough watermelon for Tuesday.

Shopping List

burgers to grill, whole-grain buns, onions, lettuce, tomatoes, mayonnaise, mustard, watermelon.

Tuesday: Meatless

We didn't miss meat at all with TANDOORI GARBANZO AND TOMATO STEW on the menu. Serve it with JASMINE RICE, CUCUMBER SPEARS and CRUSTY BREAD. Slice some leftover WATERMELON for dessert.

Plan

Save enough stew for Wednesday.

Shopping List

olive oil, onion, garlic, fresh gingerroot, garam masala or curry powder, canned no-salt-added fire-roasted tomatoes, canned reduced-sodium garbanzo beans, cilantro, lemon, coarse salt, pepper, plain fat-free yogurt, jasmine rice, cucumbers, crusty bread.

TANDOORI GARBANZO AND TOMATO STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 25 minutes

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon finely chopped fresh gingerroot
  • 1 tablespoon garam masala or curry powder
  • 1 (28-ounce) can no-salt-added diced fire-roasted tomatoes, with juice
  • 2 (15-ounce) cans reduced-sodium garbanzo beans, rinsed
  • 1/2 cup finely chopped cilantro, plus more for garnish
  • 1 tablespoon fresh lemon juice
  • Coarse salt and pepper to taste
  • 1/2 cup plain fat-free yogurt

Heat oil in 2-quart saucepan on medium-high. Cook onion, garlic, gingerroot and garam masala (or curry) in oil about 2 minutes or until onions are light brown. Stir in tomatoes with juice. Bring to boil; reduce heat and simmer 5 minutes, stirring occasionally. Stir in garbanzo beans; bring to boil. Reduce heat and simmer 15 minutes longer, stirring occasionally and moistening with a little water if necessary. Stir in cilantro, lemon juice and salt and pepper to taste. Garnish with a dollop of yogurt and additional chopped cilantro, if desired.

Per serving: 215 calories, 10 grams protein, 3 grams fat (14 percent calories from fat), no saturated fat, 35 grams carbohydrate, no cholesterol, 165 milligrams sodium, 7 grams fiber.

Wednesday: Heat and Eat

Thin the leftover stew with unsalted chicken broth and make a delicious SOUP. Garnish it with reduced-fat SOUR CREAM. Add a SPINACH SALAD with hard-cooked EGG WEDGES and PITA BREAD. Try FRESH BLUEBERRIES for dessert.

Shopping List

unsalted chicken broth, reduced-fat sour cream, fresh spinach, eggs, pita bread, fresh blueberries.

Thursday: Kids

No kid will be able to resist BEEF AND NOODLE SKILLET. In a large nonstick skillet, cook 1 pound lean ground beef on medium-high for 5 minutes or until no longer pink; drain. Stir in 2 cups uncooked medium no-yolk noodles, 1 cup frozen corn, 1/2 cup sliced green onions, 1 cup water, 1/2 cup mild salsa and 2 (8-ounce) cans no-salt-added tomato sauce. Bring to boil. Reduce heat to low; cover and simmer 10 to 12 minutes or until noodles are desired doneness. Stir occasionally.

Serve BABY CARROTS with PEANUT BUTTER and BREAD STICKS. For dessert, the children can help prepare BANANA PUDDING (instant) using skim milk and sliced bananas.

Shopping List

lean ground beef, medium no-yolk noodles, frozen corn, green onions, mild salsa, canned no-salt-added tomato sauce, baby carrots, peanut butter, bread sticks, instant banana pudding, skim milk, bananas.

Friday: Express

You'll have CHICKEN FAJITAS on the table in no time. Heat 2 tablespoons canola oil in a large nonstick skillet on medium-high; add 3/4 cup chopped onion. Cook 3 minutes, stirring frequently. Add 2 medium green bell peppers cut into 1/2-inch pieces; stir frequently. Stir in 1 (10-ounce) package cooked mesquite or other refrigerated flavored chicken (such as Perdue or another brand). Cook 2 minutes or until chicken is hot; stir frequently. Spoon about 1/2 cup chicken filling onto each of 8 (7- to 8-inch) warmed fat-free flour tortillas. Top with 1 tablespoon salsa and 1 tablespoon guacamole. Roll and serve immediately.

Serve with canned reduced-sodium BLACK BEANS. How about FRESH STRAWBERRIES with light whipped cream for dessert?

Plan

Buy enough strawberries for Saturday.

Shopping List

canola oil, onion, green bell peppers, packaged cooked mesquite or other refrigerated flavored chicken (such as Perdue or another brand), fat-free flour tortillas, salsa, guacamole, canned reduced-sodium black beans, strawberries, light whipped cream.

Saturday: Easy Entertaining

Your guests will enjoy GRILLED DIJON LAMB CHOPS. Serve with CORN-ON-THE-COB and SLICED TOMATOES drizzled with olive oil and sprinkled with crumbled FETA CHEESE and sliced FRESH BASIL. Add WHOLE-GRAIN BREAD. An easy STRAWBERRY PIE (frozen) topped with leftover fresh STRAWBERRIES is worthy of any guest.

Shopping List

extra-virgin olive oil, Dijon mustard, lemon, Worcestershire sauce, garlic, hot sauce, paprika, coarse salt, lamb shoulder chops, corn-on-the-cob, tomatoes, crumbled feta cheese, fresh basil, whole-grain bread, frozen strawberry pie.

GRILLED DIJON LAMB CHOPS

Servings: makes 4 servings

Prep time: about 5 minutes; marinating time: 6 to 8 hours

Cook time: less than 15 minutes

  • 2 tablespoons extra-virgin olive oil
  • 2 1/2 tablespoons Dijon mustard
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons hot sauce
  • 1/2 teaspoon paprika
  • Coarse salt to taste
  • 4 lamb shoulder chops, 1 inch thick (about 2 pounds)

In a medium bowl, combine oil, mustard, lemon juice, Worcestershire sauce, garlic, hot sauce, paprika and salt to taste; mix well. Add lamb; turn to coat. Cover and refrigerate 6 to 8 hours, turning occasionally. Grill over medium-high heat 5 to 6 minutes per side, 4 inches from heat, brushing with marinade. Discard any leftover marinade and serve.

Per serving: 234 calories, 29 grams protein, 12 grams fat (46 percent calories from fat), 3.8 grams saturated fat, 1 gram carbohydrate, 96 milligrams cholesterol, 232 milligrams sodium, no fiber.

health

7 Day Menu Planner for June 19, 2016

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

Sunday: Family

Buy a spiral-sliced HAM for family day and accompany it with SPINACH SOUFFLE (frozen). Add BAKED SWEET POTATOES, deli COLESLAW and BISCUITS. Make PEACH BERRY CRISP WITH OATMEAL-PEANUT TOPPING for dessert.

Plan

Save enough ham and berry crisp and bake enough sweet potatoes for Monday.

Shopping List

spiral-sliced ham, frozen spinach souffle, sweet potatoes to bake, deli coleslaw, biscuits, cooking spray, firm ripe peaches, blueberries, white sugar, all-purpose flour, pure vanilla extract, cinnamon, ground ginger, rolled oats, light peanut flour (such as Jif or another brand), light brown sugar, lightly salted cocktail peanuts, coarse salt, unsalted butter.

PEACH BERRY CRISP WITH OATMEAL-PEANUT TOPPING

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: 40 to 50 minutes; cooling time: 20 minutes

  • 4 1/2 pounds firm ripe peaches, peeled and sliced
  • 1 pint blueberries
  • 1/2 cup white sugar
  • 6 tablespoons all-purpose flour plus 1/4 cup, divided
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground ginger
  • 1/2 cup rolled oats
  • 1/2 cup light peanut flour (such as Jif or another brand) or all-purpose flour
  • 1/3 cup light brown sugar
  • 2 ounces lightly salted cocktail peanuts, coarsely chopped
  • 1/8 teaspoon coarse salt
  • 4 tablespoons unsalted butter cut into small pieces

Heat oven to 375 degrees. Coat an 11-by-7-inch baking dish with cooking spray. In a large bowl, combine the peaches, blueberries, sugar, 6 tablespoons all-purpose flour, vanilla, cinnamon and ginger; mix well and transfer to baking dish.

In a medium bowl, combine remaining 1/4 cup all-purpose flour, oats, peanut flour (or use all-purpose flour), brown sugar, peanuts and salt. Add butter; work in butter with your fingertips until mixture forms clumps when pressed.

Sprinkle evenly over fruit. Bake 10 minutes. Loosely top with foil and continue baking 30 to 40 minutes or until juices are thick and bubbling. Cool 20 minutes before serving.

Per serving: 245 calories, 5 grams protein, 8 grams fat (27 percent calories from fat), 2.9 grams saturated fat, 43 grams carbohydrate, 10 milligrams cholesterol, 32 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Use some of the leftover ham for GRILLED HAM AND CHEESE SANDWICHES. Serve with baked SWEET POTATO WEDGES. Heat oven to 425 degrees, cut baked sweet potatoes into wedges, sprinkle with cinnamon and bake 10 minutes or until hot. Add a GREENS SALAD. Warm the leftover CRISP for dessert.

Shopping List

bread and cheese for sandwiches, cinnamon, salad greens.

Tuesday: Budget

Budget-friendly TEXAS TAMALES are big on flavor. Heat oven to 350 degrees. Remove tamale wrappers and excess fat from 24 canned tamales. Place in a 9-by-13-inch baking dish coated with cooking spray. In a medium bowl, combine 2 (10 3/4-ounce) cans chicken a la king (such as Swanson's or another brand), 1 (12-ounce) can fat-free evaporated milk and 1 (4-ounce) can chopped green chilies; mix well. Pour over tamales. Top with 1 cup shredded 50 percent light cheddar or jalapeno cheddar cheese. Bake 30 to 35 minutes or until bubbly.

Serve with SPANISH RICE (packaged) and a MIXED GREENS SALAD. Finish with PAPAYA SLICES for dessert.

Shopping List

canned tamales, cooking spray, canned chicken a la king (such as Swanson's or another brand), canned fat-free evaporated milk, canned chopped green chilies, 50 percent light cheddar or jalapeno cheddar cheese, packaged Spanish rice, mixed salad greens, papaya.

Wednesday: Express

Try a frozen FAMILY MEAL, such as Birds Eye or another brand. Up the quantity and lower the sodium by adding extra vegetables to the mixture. Serve with a packaged CAESAR SALAD and CRUSTY ROLLS. PEARS are dessert.

Shopping List

frozen family meal (such as Birds Eye or another brand), extra vegetables, packaged Caesar salad, crusty rolls, pears.

Thursday: Meatless

Make TORTILLA SOUP for a quick no-meat dinner. Heat oven to 450 degrees. Dip 4 (6-inch) corn tortillas in water; place on a baking sheet coated with nonstick foil. Bake, turning once, 10 to 14 minutes or until crisp. Break tortillas into bite-sized pieces; set aside.

Meanwhile, in a 3-quart pan, combine 8 cups salsa (mild to hot), 2 (14-ounce) cans unsalted vegetable broth, 1 (15-ounce) can reduced-sodium rinsed black beans and 1 cup chopped fresh zucchini. Heat to boiling; reduce heat to low and cover. Simmer 10 minutes or until zucchini is tender. Stir in 1/4 cup chopped fresh cilantro. Ladle into serving bowls; garnish with reduced-fat sour cream and tortilla pieces.

Serve with a LETTUCE WEDGE and LAYERED MEXICAN CORNBREAD. GRAPES are dessert.

Shopping List

corn tortillas, salsa (mild to hot), canned unsalted vegetable broth, canned reduced-sodium black beans, fresh zucchini, cilantro, reduced-fat sour cream, lettuce, cooking spray, cornmeal, flour, baking powder, 1 percent milk, eggs, coarse salt, canola oil, onion, no-salt-added canned creamed corn, 50 percent light cheddar or jalapeno cheddar cheese, fresh jalapeno peppers, grapes.

LAYERED MEXICAN CORNBREAD

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: 35 minutes; standing time: 5 minutes

  • 1 cup cornmeal
  • 1/2 cup flour
  • 2 tablespoons baking powder
  • 2/3 cup 1 percent milk
  • 2 eggs
  • 1/2 teaspoon coarse salt
  • 1/3 cup canola oil
  • 1/2 cup chopped onion
  • 1 (14-ounce) can no-salt-added creamed corn
  • 1 cup shredded 50 percent light cheddar or jalapeno cheddar cheese
  • 2 medium fresh jalapeno peppers, minced

Preheat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. In a large bowl, mix together cornmeal, flour, baking powder, milk, eggs, salt and oil. Stir in onion and corn. Pour half of batter into pan. Top with cheese and peppers, spreading onto batter. Pour remaining batter on top of cheese and peppers. Bake 35 minutes or until golden and a toothpick inserted into center comes out clean. Let cool 5 minutes before cutting into squares.

Per serving: 184 calories, 6 grams protein, 9 grams fat (44 percent calories from fat), 1.9 grams saturated fat, 21 grams carbohydrate, 37 milligrams cholesterol, 451 milligrams sodium, 2 grams fiber.

Friday: Kids

Make CHICKEN ITALIANO for the kids tonight. Cook 8 ounces spaghetti according to directions; drain. In a large nonstick skillet, combine 12 ounces chicken breast strips with 1/4 cup (of 3/4 cup total) light Italian salad dressing. Cook and stir over medium heat until chicken is no longer pink. Add 1 pound frozen peas and carrots. Cover and simmer 7 to 9 minutes or until vegetables are softened; stir frequently. Stir in 1/2 cup more salad dressing; cook until thoroughly heated. Serve over spaghetti. Sprinkle with freshly grated parmesan cheese.

Add halved CHERRY TOMATOES and SOFT ROLLS on the side. Finish with KIWIFRUIT.

Shopping List

spaghetti, chicken breast strips, light Italian salad dressing, frozen peas and carrots, parmesan cheese, cherry tomatoes, soft rolls, kiwifruit.

Saturday: Easy Entertaining

Guests will approve of STEAMED FLOUNDER WITH FRESH TOMATOES AND PEPPERS. Serve the colorful entree with CORN-ON-THE-COB, a SPINACH SALAD and BAGUETTES.

For dessert, BAKED BROWN SUGAR BANANAS are delicious. Heat oven to 350 degrees. Cut 4 medium bananas crosswise in half; cut each half lengthwise in half. Place cut-side up in a 9-by-9-inch baking dish. Combine 2 tablespoons softened butter, 1 tablespoon fresh lemon juice and 1/2 teaspoon allspice and brush over bananas. Sprinkle with 1/3 cup packed brown sugar. Bake uncovered 15 minutes or until bananas are hot. Spoon into dessert dishes. Top with fat-free VANILLA ICE CREAM.

Shopping List

olive oil, onion, orange, yellow or red bell peppers, tomatoes, pitted kalamata olives, capers, fresh flatleaf parsley, flounder fillets, coarse salt, black pepper, corn-on-the-cob, fresh spinach, baguettes, bananas, butter, lemon, allspice, brown sugar, fat-free vanilla ice cream.

STEAMED FLOUNDER WITH FRESH TOMATOES AND PEPPERS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 25 minutes

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 1/2 cups chopped orange or yellow or red bell peppers
  • 1 1/2 cups chopped fresh tomatoes
  • 1/4 cup slivered pitted kalamata olives
  • 2 tablespoons capers
  • 3 tablespoons chopped fresh flatleaf parsley
  • 4 flounder fillets (or other thin mild-flavored fish such as tilapia or sole), about 1 1/4 pounds
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon black pepper

Heat oil in a large nonstick skillet on low. Add onion; cook and stir about 6 minutes or until softened. Add peppers and tomatoes and mix well; cover and simmer 10 minutes or until the tomatoes release juices. Add olives, capers and parsley; mix well. Arrange flounder on vegetables and spoon juices on top; sprinkle with salt and pepper. Cover and simmer 5 minutes or until fish is cooked through.

Per serving: 223 calories, 17 grams protein, 12 grams fat (48 percent calories from fat), 1.8 grams saturated fat, 13 grams carbohydrate, 55 milligrams cholesterol, 877 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for June 12, 2016

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

Sunday: Family

Surprise dear old Dad with a big hug and a special meal of GRILLED SHRIMP SKEWERS. Serve the medley over COUSCOUS along with a MIXED GREENS SALAD and SOURDOUGH BREAD. Buy a BANANA CREAM PIE for dessert.

Plan

Save enough pie for Tuesday.

Shopping List

olive oil, Italian seasoning, less-sodium seasoned salt, uncooked peeled and deveined shrimp, cherry tomatoes, zucchini, yellow bell pepper, couscous, salad greens, sourdough bread, banana cream pie.

GRILLED SHRIMP SKEWERS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1/4 cup olive oil
  • 2 teaspoons Italian seasoning
  • 2 teaspoons less-sodium seasoned salt
  • 1 pound shrimp, peeled and deveined
  • 1 cup cherry tomatoes
  • 1 medium zucchini, cut into 1-inch chunks
  • 1 small yellow bell pepper, cut into 1-inch chunks

Mix oil, Italian seasoning and seasoned salt in small bowl until well blended. Alternately thread shrimp and vegetables onto skewers. Grill over medium heat 5 to 7 minutes or until shrimp turn pink, turning frequently and brushing generously with oil mixture.

NOTE: If using wooden skewers, soak thoroughly in water for at least 30 minutes before threading with shrimp and vegetables to prevent burning when on the grill.

Per serving: 171 calories, 21 grams protein, 8 grams fat (39 percent calories from fat), 1.1 grams saturated fat, 6 grams carbohydrate, 159 milligrams cholesterol, 368 milligrams sodium, 2 grams fiber.

Monday: Kids

Kids will come running for SLOPPY JOES. Use a mix and follow the directions. Serve on toasted whole-grain hamburger buns. Serve with BAKED OVEN FRIES (frozen) and STEAMED FRESH CARROTS. Enjoy sliced MANGOES for dessert.

TIPS: The adults might like some jalapeno peppers on their entree.

Shopping List

ingredients for sloppy Joe mix, whole-grain hamburger buns, frozen oven fries, fresh carrots, mangoes.

Tuesday: Meatless

Skip meat for LAYERED ENCHILADA CASSEROLE. Heat oven to 375 degrees. In a 1 1/2-quart baking dish, spoon 1/2 cup tomatoes from 1 (28-ounce) can fire-roasted diced tomatoes. Arrange 3 (6-inch, 9 total) corn tortillas over tomatoes, overlapping slightly (tear tortillas to fit dish). Sprinkle with 1/2 cup (2 1/2 cups total) shredded Monterey Jack cheese; top with one-third of 2 (15-ounce) cans reduced-sodium rinsed black beans. Spread 1 cup tomatoes over beans. Repeat layers twice, ending with tomatoes; sprinkle 1 cup cheese on top. Cover loosely with nonstick foil; bake 35 minutes or until bubbly. Serve with a LETTUCE WEDGE. Slice the leftover PIE for dessert.

Shopping List

canned fire-roasted diced tomatoes, corn tortillas, shredded Monterey Jack cheese, canned reduced-sodium black beans, lettuce.

Wednesday: Budget

We're always in the mood for chili, and this WHITE CHILI is especially good. Serve it with a SPINACH SALAD and CORNBREAD (from a mix). Lighten up with FRESH STRAWBERRIES for dessert.

Plan

Save enough chili and cornbread for Thursday.

Shopping List

boneless, skinless chicken breast, flour, garlic, cumin, dried oregano, black pepper, white pepper, crushed red pepper, canned chopped green chilies, fresh jalapeno peppers, dried navy beans, unsalted chicken broth, onion, coarse salt, pepper, fresh cilantro, spinach, cornbread mix, fresh strawberries.

WHITE CHILI

Servings: makes about 8 cups

Prep time: about 15 minutes

Cook time: 8 to 9 hours on low

  • 1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
  • 1 tablespoon flour
  • 1 tablespoon minced garlic
  • 1 tablespoon cumin
  • 1 tablespoon dried oregano
  • 1 to 2 teaspoons black pepper
  • 1/2 teaspoon white pepper
  • Pinch crushed red pepper
  • 2 (4-ounce) cans chopped green chilies, drained
  • 1/4 cup minced fresh jalapeno peppers
  • 1 pound dried navy beans, rinsed
  • 5 cups hot unsalted chicken broth
  • 3/4 cup chopped onion
  • Coarse salt and pepper to taste
  • 1/2 bunch chopped cilantro leaves, divided

In a 4-quart or larger slow cooker, toss the chicken with the flour until evenly coated. In a small bowl, mix together the garlic, cumin, oregano, black pepper, white pepper and crushed red pepper; add to slow cooker and mix well. Add the green chilies, jalapeno peppers, beans, hot broth and onion. Cover and cook on low 8 to 9 hours or until beans are tender. Add salt and pepper to taste. Stir in half the cilantro. Ladle into bowls and garnish with remaining cilantro.

Per cup: 298 calories, 26 grams protein, 3 grams fat (8 percent calories from fat), 0.5 gram saturated fat, 41 grams carbohydrate, 36 milligrams cholesterol, 261 milligrams sodium, 15 grams fiber.

Thursday: Heat and Eat

Heat the leftover CHILI and serve it over BROWN RICE. Add SALAD GREENS and leftover CORNBREAD. PLUMS are a light dessert.

Plan

Cook enough rice for Saturday.

Shopping List

brown rice, salad greens, plums.

Friday: Express

Enjoy a GRILLED MUFFULETTA for a quick meal. Coat both sides of 8 slices rustic or sourdough bread with cooking spray. Layer 4 slices reduced-fat provolone or mozzarella cheese over four of the slices; top with olive spread or tapenade, thinly sliced deli ham, mortadella and Genoa salami, and another slice of cheese. Top with remaining 4 slices bread. Cook sandwiches in a preheated panini maker about 3 minutes or until golden and cheese is melted. Serve with deli COLESLAW. A slice of PAPAYA is dessert.

Tip

Enjoy a GRILLED MUFFULETTA for a quick meal. Coat both sides of 8 slices rustic or sourdough bread with cooking spray. Layer 4 slices reduced-fat provolone or mozzarella cheese over four of the slices; top with olive spread or tapenade, thinly sliced deli ham, mortadella and Genoa salami, and another slice of cheese. Top with remaining 4 slices bread. Cook sandwiches in a preheated panini maker about 3 minutes or until golden and cheese is melted. Serve with deli COLESLAW. A slice of PAPAYA is dessert.

Shopping List

rustic or sourdough bread, cooking spray, reduced-fat provolone or mozzarella cheese, olive spread or tapenade, deli ham, mortadella, Genoa salami, deli coleslaw, papaya.

Saturday: Easy Entertaining

Serve your lucky guests GRILLED BEEF KEBABS over leftover BROWN RICE for dinner tonight. Add your own GRILLED VEGETABLES, a CAESAR SALAD and CRUSTY BREAD. Buy FRUIT TARTS for dessert.

Shopping List

fresh cilantro, olive oil, pepper sauce, garlic, crushed red pepper if desired, boneless beef top sirloin, red bell pepper, coarse salt, vegetables to grill, Caesar salad, crusty bread, fruit tarts.

GRILLED BEEF KEBABS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 tablespoons chopped cilantro
  • 2 tablespoons olive oil
  • 2 teaspoons pepper sauce
  • 1 clove garlic, minced
  • 1/4 to 1/2 teaspoon crushed red pepper (optional)
  • 1 1/2 pounds boneless beef top sirloin (1 1/2 inches thick), cut into 1 1/4-inch pieces
  • 1 large red bell pepper, cut into 1-inch pieces
  • Coarse salt to taste

In a medium bowl, combine cilantro, oil, pepper sauce, garlic and optional crushed red pepper. Add beef; toss to coat. Alternately thread beef and bell pepper pieces onto 6 (10-inch) metal skewers. Grill kebabs on medium, uncovered, 8 to 11 minutes for medium-rare to medium, turning occasionally. Salt to taste.

Per serving: 153 calories, 21 grams protein, 6 grams fat (38 percent calories from fat), 1.8 grams saturated fat, 2 grams carbohydrate, 56 milligrams cholesterol, 50 milligrams sodium, 1 gram fiber.

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