health

7 Day Menu Planner for July 17, 2016

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

Sunday: Family

Serve colorful PORK CHOPS VERACRUZ for family day along with RICE and steamed fresh YELLOW AND ZUCCHINI SQUASH. Add BAGUETTES. For dessert, RASPBERRY SHERBET is refreshing.

Plan

Save enough sherbet for Monday.

Shopping List

boneless pork chops, coarse salt, olive oil, onion, garlic, tomatoes, canned chopped green chilies, cumin, cinnamon, pimiento-stuffed green olives, lime, rice, fresh yellow squash, fresh zucchini squash, baguettes, raspberry sherbet.

PORK CHOPS VERACRUZ

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 4 boneless well-trimmed pork chops (about 1 1/4 pounds, 1/2-inch thick)
  • 1/4 teaspoon coarse salt
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 2 teaspoons minced garlic
  • 1 pound fresh tomatoes, chopped
  • 1 (4-ounce) can chopped green chilies
  • 1 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/2 cup thinly sliced pimiento-stuffed green olives (about 20 small)
  • 1 tablespoon fresh lime juice

Sprinkle pork chops on both sides with salt. In a large nonstick skillet, heat oil on medium-high. Add chops; cook 5 to 8 minutes, turning once, until browned and just cooked through. Remove to a plate; cover loosely with foil to keep warm.

Add onion and garlic to skillet; cook on medium for 7 minutes, stirring occasionally, or until softened and browned. Add tomatoes, chilies with liquid, cumin and cinnamon. Cook 8 to 10 minutes or until onions are very tender and mixture is saucy. Stir in olives and lime juice. Return chops to skillet; cook 1 to 2 minutes or until heated through.

Per serving: 270 calories, 30 grams protein, 12 grams fat (40 percent calories from fat), 3.1 grams saturated fat, 11 grams carbohydrate, 75 milligrams cholesterol, 668 milligrams sodium, 3 grams fiber.

Monday: Meatless

BLACK BEANS WITH CORN AND TOMATOES takes advantage of garden-fresh vegetables that are so bountiful this time of year. In a large bowl, combine 2 (15-ounce) cans rinsed reduced-sodium black beans, 2 cups chopped fresh tomatoes, 2 teaspoons chopped parsley, 2 cups cooked (and cooled) fresh corn, 1 teaspoon chili powder, 1/4 teaspoon garlic powder and 1/4 teaspoon cayenne pepper; mix well. Let stand 15 minutes.

Serve with a LETTUCE WEDGE with hard-cooked egg slices and SOURDOUGH ROLLS. Leftover SHERBET is a smooth dessert.

Shopping List

canned reduced-sodium black beans, fresh tomatoes, parsley, fresh corn, chili powder, garlic powder, cayenne pepper, lettuce, eggs, sourdough rolls.

Tuesday: Express

Make these four-ingredient ITALIAN BEEF SANDWICHES and have them on the table in 15 minutes. Heat oven to 400 degrees. Cut a 7-inch diameter loaf of focaccia bread in half horizontally. Layer with 4 provolone cheese slices (1/2 ounce each), 1/4 cup giardiniera (from jar), 3/4 pound deli roast beef slices and 4 more cheese slices. Top with other half of bread. Cut sandwich in fourths and place on a nonstick foil-lined baking sheet. Press down on sandwiches with spatula. Bake 10 minutes or until cheese melts and sandwiches are hot.

Serve immediately with a SPINACH SALAD. Try CHOCOLATE MINT COOKIES for dessert.

Plan

Make Wednesday's strata today.

Shopping List

focaccia bread loaf, provolone cheese slices, jar giardiniera, deli roast beef slices, fresh spinach, chocolate mint cookies.

Wednesday: Budget

Keep costs down with MONTE CRISTO STRATA. Coat a 12-by-7-inch baking dish with cooking spray. Place 4 slices deli ham on bottom. Top with 3 slices Swiss cheese and 4 slices whole-grain sandwich bread. Layer with 4 more slices ham, 3 slices cheese, 4 slices bread and 3 slices cheese. In a bowl, whisk together 4 whole eggs, 1 cup 1 percent milk, 2 teaspoons Dijon mustard, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Pour over strata. Cover and chill 2 to 24 hours. Heat oven to 350 degrees. Bake 20 minutes; uncover and bake 25 minutes more or until hot. Broil top to crisp if desired.

Serve with PEAS AND CARROTS (fresh or frozen) and a CAESAR SALAD. For dessert, try PLUMS.

Shopping List

cooking spray, deli ham, sliced Swiss cheese, whole-grain sandwich bread, eggs, 1 percent milk, Dijon mustard, coarse salt, pepper, peas and carrots (fresh or frozen), Caesar salad, plums.

Thursday: Kids

Treat the kids to LITTLE TURKEY "CUPCAKES." Heat oven to 350 degrees. Coat a 12-size (or two 6-size) regular muffin pan with cooking spray. In a medium bowl, combine 1 pound ground turkey breast, 2 teaspoons canola oil, 1/2 cup quick-cooking rice and 1 (10 3/4-ounce) can condensed chicken and stars soup. Divide mixture and spoon into the muffin pan. Bake 30 to 35 minutes or until internal temperature reaches 165 degrees.

Let stand 5 minutes before serving with MACARONI AND CHEESE, GREEN BEANS and WHOLE-GRAIN BREAD. Enjoy GRAPES for dessert.

Plan

Save some turkey cupcakes for Friday.

Shopping List

cooking spray, ground turkey breast, canola oil, quick-cooking rice, canned condensed chicken and stars soup, macaroni and cheese, green beans, whole-grain bread, grapes.

Friday: Heat and Eat

Make TURKEY TACOS tonight. In a pan, heat crumbled leftover turkey cupcakes with a little unsalted chicken broth. Spoon into heated taco shells. Top with shredded lettuce, salsa, reduced-fat sour cream and chopped jalapeno peppers. Serve with canned BLACK-EYED PEAS. Enjoy NECTARINES for dessert.

Shopping List

unsalted chicken broth, taco shells, lettuce, salsa, reduced-fat sour cream, jalapeno peppers, canned black-eyed peas, nectarines.

Saturday: Easy Entertaining

Invite friends for ROTINI WITH HALIBUT AND PEAS. Serve with RICE and a TRADITIONAL ISRAELI SALAD. Add HUMMUS and PITA BREAD. Dessert is BAKLAVA.

Shopping List

olive oil, halibut, plum tomatoes, coarse salt, pepper, onion, frozen peas, unsalted vegetable broth, multigrain rotini pasta, rice, fresh parsley, cucumbers, lemon, hummus, pita bread, baklava.

ROTINI WITH HALIBUT AND PEAS

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 20 minutes, plus rotini

  • 3 tablespoons olive oil, divided
  • 12 ounces halibut, cut into 1/2-inch pieces (or other firm white fish)
  • 2 plum tomatoes, peeled, seeded and diced
  • Coarse salt and pepper to taste
  • 1/2 cup chopped onion
  • 2 cups frozen peas, thawed
  • 1 (14-ounce) can unsalted vegetable broth
  • 12 ounces multigrain rotini pasta
  • Freshly chopped parsley to garnish

Heat 2 tablespoons olive oil in a large skillet over medium. Add halibut and cook about 3 minutes or until almost cooked through, stirring occasionally. Remove fish with slotted spoon, place in a bowl and set aside. Add tomatoes to skillet and cook 5 minutes, stirring occasionally. Return fish to skillet; season with salt and pepper and heat thoroughly. Place fish and tomatoes in a bowl and set aside.

Heat remaining olive oil in same skillet over medium. Add onion and cook 3 minutes or until onion is softened. Add peas and vegetable broth to skillet. Bring mixture to a boil. Reduce heat to low and simmer 5 minutes. Process peas and broth mixture in a blender until smooth. Return mixture to skillet and season with salt and pepper to taste.

Cook rotini according to package directions; drain and return to pot. Add fish mixture to hot rotini and toss. Pour pea sauce on a large platter. Top with fish and rotini mixture. Garnish with parsley and serve.

Per serving: 364 calories, 20 grams protein, 9 grams fat (23 percent calories from fat), 1.1 grams saturated fat, 51 grams carbohydrate, 28 milligrams cholesterol, 146 milligrams sodium, 9 grams fiber.

TRADITIONAL ISRAELI SALAD

Servings: makes 6 servings

Prep time: 15 minutes

  • 3 cups chopped tomatoes
  • 3 cups seeded chopped cucumbers
  • 1/4 cup chopped parsley
  • 2 tablespoons olive oil
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon coarse salt

In a large bowl, combine the tomatoes, cucumbers, parsley, oil, juice and salt. Toss well to combine, and serve. (Adapted from "Zahav," Michael Solomonov and Steven Cook; Houghton Mifflin Harcourt, 2015.)

Per serving: 65 calories, 1 gram protein, 5 grams fat (63 percent calories from fat), 0.7 gram saturated fat, 5 grams carbohydrate, no cholesterol, 327 milligrams sodium, 2 grams fiber.

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.

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