health

7 Day Menu Planner for July 03, 2016

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | July 3rd, 2016

Sunday: Family

For family day, prepare GARLIC-HONEY MARINATED PORK LOIN. In a large shallow pan, combine 3/4 cup fresh lemon juice, 3/4 cup honey, 6 tablespoons reduced-sodium soy sauce, 3 tablespoons dry sherry and 6 cloves minced garlic; mix well. Add 1 (3- to 3 1/2-pound) boneless pork loin; turn to coat. Cover and refrigerate 8 to 12 hours. Turn occasionally.

Heat oven to 325 degrees. Place roast on a rack in a shallow roasting pan and discard marinade; bake 20 minutes per pound or until thermometer inserted in thickest part of pork reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing.

Serve with ORZO WITH GREEN BEANS AND WALNUTS, a SPINACH SALAD and DINNER ROLLS. Buy a COCONUT CREAM PIE for dessert.

Plan

Marinate the pork a day ahead. Save enough pork and pie for Monday.

Shopping List

lemons, honey, reduced-sodium soy sauce, dry sherry, garlic, boneless pork loin, orzo, packaged ready-to-cook green beans, cider vinegar, olive oil, red curry powder, garlic powder, coarse salt, walnuts, red bell pepper, fresh spinach, dinner rolls, coconut cream pie.

ORZO WITH GREEN BEANS AND WALNUTS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus orzo

  • 1 cup orzo
  • 1 (12-ounce) package ready-to-cook green beans, cut into 1 1/2-inch pieces
  • 1/4 cup cider vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 2 teaspoons red curry powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 3/4 cup toasted chopped walnuts
  • 1/2 cup red bell pepper strips

Cook orzo according to directions; drain well. Microwave green beans 4 minutes on high (100 percent power); let stand 2 minutes and drain. In a large bowl, mix vinegar, oil, honey, curry powder, garlic powder and salt. Add orzo, green beans, walnuts and bell pepper strips; toss to coat. Serve immediately or refrigerate until ready to serve.

Per serving: 215 calories, 5 grams protein, 11 grams fat (45 percent calories from fat), 1.2 grams saturated fat, 26 grams carbohydrate, no cholesterol, 126 milligrams sodium, 3 grams fiber.


Monday: Heat and Eat

Make a PORK STIR-FRY tonight using the leftover pork, cut into 1/2-inch pieces, frozen stir-fry vegetables and stir-fry sauce. Spoon it over BROWN RICE. Add WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

frozen stir-fry vegetables, stir-fry sauce, brown rice, whole-grain rolls.


Tuesday: Budget

Up your fiber intake with PENNE WITH ZUCCHINI AND RICOTTA. Serve with MIXED GREENS and GARLIC BREAD. For dessert, sliced MELON (any kind) is good.

Shopping List

olive oil, garlic, zucchini, coarse salt, pepper, multigrain penne pasta, part-skim ricotta cheese, parmesan cheese, dried marjoram, salad greens, garlic bread, any melon.

PENNE WITH ZUCCHINI AND RICOTTA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes, plus pasta

  • 4 teaspoons olive oil
  • 1 clove garlic, minced
  • 1 pound zucchini, halved lengthwise and sliced thin
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 8 ounces multigrain penne pasta
  • 1/2 cup part-skim ricotta cheese
  • 1/4 cup freshly grated parmesan cheese
  • 2 teaspoons dried marjoram

In a large nonstick skillet, heat oil and garlic on medium for 2 minutes or until garlic is golden. Add zucchini, salt and pepper. Cook over medium heat 8 minutes.

Meanwhile, cook pasta according to package directions. Drain, reserving 1/2 cup cooking water. Add penne and reserved cooking water to skillet. Add ricotta and parmesan cheeses and marjoram. Toss ingredients in skillet for 3 minutes over medium heat, or until sauce thickens, and serve.

Per serving: 207 calories, 10 grams protein, 7 grams fat (28 percent calories from fat), 2.1 grams saturated fat, 30 grams carbohydrate, 11 grams cholesterol, 346 milligrams sodium, 4 grams fiber.


Wednesday: Express

Take it easy tonight as you prepare TUNA-STUFFED TOMATOES (deli tuna salad stuffed into hollowed-out tomatoes). Garnish with chopped fresh dill. Serve the stuffed tomatoes with BEAN SOUP and WHOLE-GRAIN BREAD or ROLLS. PEACHES are a juicy dessert.

Shopping List

deli tuna salad, tomatoes to stuff, fresh dill, bean soup, whole-grain bread or rolls, peaches.


Thursday: Kids

Kids won't have to worry about crumbly taco shells with this EASY TACO DINNER. In a large nonstick skillet, cook 1/2 pound ground turkey breast and 1/2 pound lean ground beef with 1 medium chopped onion for 10 minutes on medium or until no longer pink; drain. Stir in 1 (1.25-ounce) envelope reduced-sodium taco seasoning mix and 1 cup water. Heat to boiling; reduce heat to low. Simmer, uncovered, for 10 minutes while stirring occasionally. Place 1 (12-ounce) package baked tortilla chips on a serving platter; spoon meat mixture over chips.

Serve these toppings on the side: 1/2 small head shredded lettuce, 2 medium chopped tomatoes, 1 (2 1/4-ounce) can drained sliced black olives, 1 cup shredded 50 percent light cheddar cheese and 2/3 cup reduced-fat sour cream. Add fresh PINEAPPLE SPEARS for something sweet.

Shopping List

ground turkey breast, lean ground beef, onion, reduced-sodium taco seasoning mix, baked tortilla chips, lettuce, tomatoes, canned black olives, 50 percent light cheddar cheese, reduced-fat sour cream, fresh pineapple spears.


Friday: Meatless

Make TORTELLINI SOUP for a quick, no-meat meal. In a Dutch oven, mix together 2 (14-ounce) cans unsalted vegetable broth, 2 (14 1/2-ounce) cans diced tomatoes with garlic and onion with juice, 1 (15-ounce) can rinsed reduced-sodium cannellini beans and 1 cup sliced fresh mushrooms. Heat to boiling. Reduce heat to low and add 3 cups coarsely chopped fresh spinach leaves and 1 (9-ounce) package refrigerated cheese tortellini. Cover and simmer 10 to 15 minutes or until tortellini is tender. Add coarse salt and freshly ground black pepper to taste. Serve with freshly grated parmesan cheese if desired.

Add a LETTUCE WEDGE with GRAPE TOMATOES, CRUSTY BREAD and FRESH BLUEBERRIES.

Shopping List

canned unsalted vegetable broth, canned diced tomatoes with garlic and onion, canned reduced-sodium cannellini beans, fresh mushrooms, fresh spinach, packaged refrigerated cheese tortellini, coarse salt, pepper, parmesan cheese, lettuce, grape tomatoes, crusty bread, fresh blueberries.


Saturday: Easy Entertaining

SHORT-CUT PAELLA was a winner with our guests. Serve with a BOSTON LETTUCE SALAD and BAGUETTES on the side.

For dessert, RASPBERRY PIE CUTIES are fun and easy. Heat oven to 425 degrees. Unroll 1 box refrigerated piecrusts on work surface. Cut 6 (3 1/2- to 4-inch) rounds from each using a biscuit or other cutter; discard scraps. Fit rounds into 12 ungreased regular-size muffin cups, pressing in gently. Spoon about 2 tablespoons raspberry pie filling (from a 21-ounce can) into each cup. Bake 14 to 18 minutes or until golden brown and bubbly. Serve these cuties with a dab of VANILLA ICE CREAM.

TIPS: Use regular ice cream rather than fat-free to reduce the sugar. Limit the amount of the ice cream. Substitute any pie filling for raspberry.

Shopping List

bacon, onion, smoked sausage, long-grain white rice, Italian seasoning, turmeric, smoked paprika, cayenne pepper, unsalted chicken broth, can no-salt-added diced tomatoes, uncooked peeled and deveined shrimp, frozen petite peas, black pepper, Boston lettuce, baguettes, refrigerated piecrusts, canned raspberry pie filling, vanilla ice cream.

SHORT-CUT PAELLA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 50 minutes

  • 3 slices uncooked bacon, cut into 2-inch pieces
  • 1 cup chopped onion
  • 1/2 pound smoked sausage, cut lengthwise in half, then into 1/4-inch slices
  • 1 cup long-grain white rice
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon smoked paprika
  • 1/8 to 1/4 teaspoon cayenne pepper
  • 2 cups unsalted chicken broth
  • 1 pound uncooked peeled and deveined shrimp, tails on
  • 1 cup frozen petite peas
  • Freshly ground black pepper

In large nonstick skillet or paella pan, cook bacon on low 10 minutes or until cooked through. Remove all but 1 tablespoon fat, leaving bacon in skillet. Add onion and sausage; cook and stir 7 minutes or until onion is softened. Add rice, Italian seasoning, turmeric, paprika and cayenne pepper. Cook and stir 2 minutes. Stir in broth. Bring to boil. Reduce heat to low; cover and simmer 15 minutes. Stir in tomatoes. Place shrimp in a single layer on top of rice mixture; top with peas. Cover. Cook on medium-low 8 to 10 minutes or until rice is tender and shrimp are pink. Season to taste with freshly ground black pepper. Serve immediately. (You can leave in the skillet and remove cover at the table. It's a beautiful dish!)

Per serving: 357 calories, 28 grams protein, 10 grams fat (25 percent calories from fat), 2.8 grams saturated fat, 37 grams carbohydrate, 166 grams cholesterol, 492 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for June 26, 2016

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | June 26th, 2016

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
  • 1/2 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 | June 19th, 2016

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.

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