health

7 Day Menu Planner for July 10, 2016

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

Sunday: Family

Bring the family together for CITRUS-MARINATED BEEF AND FRUIT KEBABS. Serve the sizzling summer combo with RICE and a MIXED GREENS SALAD. Add SOURDOUGH BREAD. Buy a KEY LIME PIE for dessert.

Plan

Save enough steak and pie for Monday.

Shopping List

orange, cilantro, smoked paprika, cayenne pepper, mango, watermelon or peaches, coarse salt, boneless beef top sirloin steak, rice, salad greens, sourdough bread, key lime pie.

CITRUS-MARINATED BEEF AND FRUIT KEBABS

Servings: makes 6 beef kebabs, plus 4 fruit kebabs

Prep time: 20 minutes; marinating time: 15 minutes to 2 hours

Cook time: for the beef kebabs: 11 to 16 minutes; for the fruit kebabs: 5 to 7 minutes

  • 1 medium orange
  • 1/4 cup chopped cilantro leaves
  • 1 tablespoon smoked paprika
  • 1/4 teaspoon cayenne pepper
  • 4 cups cubed mango, watermelon or peaches
  • Coarse salt
  • 1 1/2 pounds boneless beef top sirloin steak, 1-inch thick

Grate peel and squeeze 2 tablespoons juice from orange; reserve juice. In a small bowl, combine peel, cilantro, paprika and cayenne pepper. Cut beef into 1 1/4-inch pieces. Place beef and 2 1/2 tablespoons cilantro mixture in a resealable plastic bag; turn to coat. Place remaining mixture and fruit in another bag; turn to coat. Close bags and marinate 15 minutes to 2 hours.

Thread beef onto 6 metal skewers, leaving a space between pieces. Thread fruit onto 4 skewers. Grill beef kebabs on medium, covered, for 11 to 16 minutes, turning occasionally. Grill fruit for 5 to 7 minutes, covered, or until softened and beginning to brown, turning once. Drizzle reserved orange juice over fruit kebabs. Season beef with salt as desired.

Per beef kebab: 127 calories, 21 grams protein, 4 grams fat (30 percent calories from fat), 1.5 grams saturated fat, no carbohydrate, 56 milligrams cholesterol, 44 milligrams sodium, no fiber.

Carb count: 0.

Per fruit kebab: 69 calories, 1 gram protein, no fat (0 percent calories from fat), no saturated fat, 17 grams carbohydrate, no cholesterol, 2 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make a STEAK SALAD for a quick, cool meal. Toss sliced beef from 2 leftover kebabs with a package of salad greens, 1 cup reduced-sodium rinsed canned chickpeas, 1/2 cup sliced black olives and 1/2 cup light balsamic vinaigrette. Portion onto serving plates and garnish with red bell pepper rings. Serve with TOMATO-BASIL SOUP and WHOLE-GRAIN BREAD. Slice the leftover PIE for dessert.

Shopping List

packaged salad greens, canned reduced-sodium chickpeas, sliced black olives, light balsamic vinaigrette, red bell pepper, tomato-basil soup, whole-grain bread.

Tuesday: Kids

Summertime is CHILI DOG time. Top the lowest-fat, lowest-sodium hot dogs in toasted whole-grain buns with canned vegetarian chili and shredded 50 percent light cheddar cheese. Serve with deli CARROT SALAD and BAKED CHIPS. Juicy NECTARINES make a welcome dessert.

Shopping List

lowest-fat, lowest-sodium hot dogs, whole-grain buns, canned vegetarian chili, 50 percent light cheddar cheese, deli carrot salad, baked chips, nectarines.

Wednesday: Express

Make a BEET AND SHRIMP SALAD for a no-cook meal. Divide 1 package salad greens among 4 plates. On top of the greens, divide and arrange 1 (16-ounce) jar of drained, sliced pickled beets, 1/2 pound cooked and deveined shrimp, 4 ounces crumbled goat or blue cheese and 1/4 cup toasted slivered almonds. For the dressing, whisk together 1/2 cup light vinaigrette, 1 tablespoon honey and 1 teaspoon ground cumin. Drizzle over salad.

Serve with CHICKEN RICE SOUP and BREAD STICKS. Buy or make TAPIOCA PUDDING for dessert.

Shopping List

packaged salad greens, jar sliced pickled beets, cooked and deveined shrimp, crumbled goat or blue cheese, slivered almonds, light vinaigrette, honey, cumin, canned chicken rice soup, bread sticks, tapioca pudding.

Thursday: Budget

Lentils are an inexpensive source of calcium, which makes this LENTIL AND BEAN BOWL both low-cost and nutritious. Add a MIXED GREENS SALAD and FLATBREAD. For dessert, PEARS are easy.

Shopping List

olive oil, onion, garlic, canned unsalted chicken broth, dry white wine, dried lentils, allspice, canned diced tomatoes in sauce, canned reduced-sodium black beans, canned reduced-sodium chickpeas, cilantro, mixed salad greens, flatbread, pears.

LENTIL AND BEAN BOWL

Servings: makes about 8 cups

Prep time: 10 minutes

Cook time: about 30 minutes

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 2 large cloves garlic, minced
  • 2 (14-ounce) cans unsalted chicken broth
  • 3 tablespoons dry white wine
  • 1 1/2 cups dried lentils
  • 1/4 to 1/2 teaspoon allspice
  • 1 (14 1/2-ounce) can diced tomatoes in sauce
  • 1/2 cup water
  • 1 (15- to 19-ounce) can reduced-sodium black beans, rinsed
  • 1 (15- to 19-ounce) can reduced-sodium chickpeas, rinsed
  • Chopped fresh cilantro for garnish

In a Dutch oven, heat oil on medium-high. Add onion; cover and cook 2 minutes or until lightly browned; stir occasionally. Add garlic; cover and cook 1 minute. Add broth and wine; bring to boil. Stir in lentils and allspice. Reduce heat to medium and simmer, uncovered, 15 to 18 minutes or until lentils are softened. Add tomatoes and sauce, water, beans and chickpeas; cook 8 to 10 minutes more. Ladle into bowls; garnish with cilantro.

Per cup: 257 calories, 17 grams protein, 2 grams fat (6 percent calories from fat), 0.2 gram saturated fat, 46 grams carbohydrate, no cholesterol, 347 milligrams sodium, 12 grams fiber.

Friday: Meatless

For a delicious no-meat meal, try HUEVOS A LA MEXICANA. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1 medium chopped onion and cook 5 minutes or until softened. Add 1 large chopped tomato and 1 or 2 finely chopped serrano or jalapeno peppers (remove seeds and veins for less "heat"); cook and stir 3 minutes. Remove tomato mixture to a bowl; stir in 1 chopped ripe avocado; set aside. In the skillet, heat 1 more tablespoon canola oil on medium; add 8 lightly beaten eggs and 1/4 teaspoon coarse salt. Cook, stirring often, for 3 to 5 minutes or until eggs are cooked. Stir in tomato mixture; cook about 1 minute or until hot. Divide mixture among 4 plates; top with another sliced avocado. Serve with canned fat-free REFRIED BEANS and warmed fat-free flour tortillas. FRESH BLUEBERRIES are a perfect dessert.

Plan

Save enough blueberries for Saturday.

Shopping List

canola oil, onion, tomato, serrano or jalapeno peppers, avocados, eggs, coarse salt, canned fat-free refried beans, fat-free flour tortillas, fresh blueberries.

Saturday: Easy Entertaining

Add a taste of the exotic to chicken and serve your guests GARAM MASALA CHICKEN WITH FRESH VEGETABLES and entertain in style. Add ORZO, a BIBB LETTUCE SALAD and CRUSTY ROLLS.

For dessert, VERY VANILLA NO-BAKE CHEESECAKE is as easy as pie. Beat 2 (8-ounce) packages softened less-fat cream cheese, 1/3 cup sugar and 1 tablespoon pure vanilla extract with an electric mixer until smooth. Fold in 2 cups less-sugar frozen whipped topping (thawed) until blended. Spoon into 1 (6-ounce) prepared graham cracker crust. Cover lightly and refrigerate 3 hours or until set. Slice and top with leftover FRESH BLUEBERRIES.

Shopping List

canola oil, boneless/skinless chicken breast halves, onion, tomatoes, carrots, garlic salt, garam masala, orzo, bibb lettuce, crusty rolls, less-fat cream cheese, sugar, pure vanilla extract, less-sugar whipped topping, prepared graham cracker crust.

GARAM MASALA CHICKEN WITH FRESH VEGETABLES

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 25 minutes

  • 1 tablespoon canola oil
  • 4 boneless, skinless chicken breast halves (about 1 1/2 pounds)
  • 1 large onion, thinly sliced
  • 3 medium tomatoes, chopped
  • 1 cup thinly sliced carrots
  • 1 teaspoon garlic salt
  • 1/4 cup water
  • 2 teaspoons garam masala, divided

Heat oil in a large nonstick skillet on medium-high. Cook chicken 3 minutes or until lightly browned. Turn chicken; add onion; cook and stir 2 minutes. Add tomatoes, carrots, garlic salt and water. Sprinkle 1 1/2 teaspoons garam masala over chicken and vegetables. Bring to boil. Reduce heat; cover and simmer 10 minutes, stirring occasionally or until chicken and vegetables are tender. Remove chicken to serving platter; cover to keep warm. Stir remaining 1/2 teaspoon garam masala into skillet. Bring to boil. Cook 5 minutes to reduce liquid and thicken mixture, stirring occasionally. Spoon mixture over chicken and serve.

Per serving: 274 calories, 38 grams protein, 8 grams fat (27 percent calories from fat), 1.3 grams saturated fat, 11 grams carbohydrate, 109 milligrams cholesterol, 465 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for July 03, 2016

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

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 (14.5-ounce) can no-salt-added diced tomatoes, drained
  • 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 |

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.

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