health

7 Day Menu Planner for July 24, 2016

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

Sunday: Family

Grilling days are here, so put your own GRILLED CHICKEN on the menu. For the perfect accompaniment, try HORSERADISH POTATO SALAD and PICKLED BEETS (from a jar). Add CRUSTY BREAD.

Make this easy PINEAPPLE ANGEL FOOD CAKE for dessert. Mix 1 package (4-serving size) instant vanilla pudding with 1 (20-ounce) can crushed pineapple and juice; stir in 1 cup frozen whipped topping (thawed). Set aside. Slice a 10-ounce round angel food cake horizontally into three layers. Place bottom layer, cut-side up, on a cake platter. Spread 1 1/3 cups of pudding mixture onto cake layer; cover with middle cake layer and 1 cup pudding mixture; top with remaining cake layer and spread with remaining pudding. Garnish with fresh strawberry slices. Refrigerate 1 hour or until ready to serve.

Plan

Grill enough chicken, cook 6 slices bacon and save enough cake for Monday.

Shopping List

chicken to grill, red potatoes, low-fat mayonnaise, 1 percent milk, prepared horseradish, lemon, coarse salt, black pepper, green onions, jar pickled beets, crusty bread, instant vanilla pudding, canned crushed pineapple, frozen whipped topping, round angel food cake, fresh strawberries, bacon for Monday.

HORSERADISH POTATO SALAD

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 1/2 pounds small red potatoes, cut into 3/4-inch cubes
  • 1/3 cup low-fat mayonnaise
  • 1/4 cup 1 percent milk
  • 3 tablespoons prepared horseradish
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon coarse salt
  • 1/2 teaspoon coarsely ground black pepper
  • 2 green onions, thinly sliced diagonally

Cook potatoes in a large pot with enough water to cover them; bring to boil on medium-high heat. Reduce heat and simmer, covered, 10 to 12 minutes or until fork-tender.

Meanwhile, in a large bowl, with wire whisk, mix mayonnaise, milk, horseradish, lemon juice, salt, pepper and all but 1 tablespoon onions until blended. Drain potatoes. Add hot potatoes to dressing bowl, gently stirring with rubber spatula to combine. Serve, or cover and refrigerate. Sprinkle with remaining onions when ready to serve.

Per serving: 100 calories, 2 grams protein, 1 gram fat (7 percent calories from fat), no saturated fat, 22 grams carbohydrate, no cholesterol, 311 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover chicken for CHICKEN WEDGE SALAD. In a small bowl, mix 3/4 cup low-fat mayonnaise, 1/3 cup plain yogurt, 2 tablespoons red wine vinegar and 3/4 cup crumbled blue cheese. Cut a chilled medium head of iceberg lettuce into 6 wedges. Place each wedge on a dinner plate. Divide and arrange leftover chicken (cut into strips), 2 chopped apples, 3/4 cup finely chopped red onion and 3/4 cup toasted walnuts around each wedge. Drizzle with dressing and top with crumbled leftover bacon. (Adapted from "Betty Crocker: Fast From-Scratch Meals," Grace Wells and Cathy Swanson, senior editors; Houghton Mifflin Harcourt, 2016.)

Add TOMATO-BASIL SOUP and CRACKERS to round out the meal. Slice the leftover CAKE for dessert.

Shopping List

low-fat mayonnaise, plain yogurt, red wine vinegar, crumbled blue cheese, head iceberg lettuce, apples, red onion, walnuts, tomato-basil soup, crackers.

Tuesday: Express

Make a summertime favorite, BACON, LETTUCE AND TOMATO SANDWICHES (on whole-grain toast) for a quick meal. Serve with O'BRIEN POTATOES (frozen). Summertime PEACHES are a delicious dessert.

Shopping List

bacon, lettuce, tomatoes, whole-grain bread, frozen O'Brien potatoes, peaches.

Wednesday: Budget

For a low-cost meal, try BAKED BEEF AND RICE ALFREDO. Heat oven to 375 degrees. In a large nonstick skillet, cook 1 pound lean ground beef for 6 minutes or until beef is no longer pink. Transfer to an 8-by-8-inch baking dish lined with 2 layers paper towels (to drain beef); discard towels. Stir in 1 (5.6- to 6.2-ounce) package quick-cooking long-grain and wild rice blend and seasoning packet; mix well. Top with 3 or 4 cups any frozen vegetable blend (thawed). Combine 1 1/4 cups hot water and 1 cup refrigerated light Alfredo sauce; pour over ground beef mixture. Cover with foil; bake 35 to 40 minutes or until liquid is absorbed.

Serve with a SPINACH SALAD and GARLIC BREAD. Any FRESH MELON is dessert.

Shopping List

lean ground beef, packaged quick-cooking long-grain and wild rice blend, any frozen vegetable blend, refrigerated light Alfredo sauce, spinach, garlic bread, any fresh melon.

Thursday: Kids

Kids can't resist SPAGHETTI AND MEATBALLS, and moms can't resist the convenience. Cook spaghetti according to package directions; drain and set aside. Microwave a 16-ounce package of frozen meatballs according to directions.

Meanwhile, in a large nonstick skillet, heat a 24- to 26-ounce jar of spaghetti sauce on medium-low for 10 minutes or until hot; stir occasionally. Add cooked meatballs. Serve over spaghetti; sprinkle with freshly grated parmesan cheese.

Add CARROT STICKS and SOFT ROLLS. RASPBERRIES are always a favorite dessert.

Shopping List

spaghetti, frozen meatballs, jar spaghetti sauce, parmesan cheese, carrots, soft rolls, raspberries.

Friday: Meatless

TEX-MEX BAKE was a hit at our house. Serve it with AVOCADO SLICES, LETTUCE WEDGES and warmed fat-free FLOUR TORTILLAS. Try MANGOES for dessert.

Shopping List

brown rice, 50 percent light jalapeno cheddar cheese, canned chopped green chilies, reduced-fat sour cream, green onions, coarse salt, white pepper, cooking spray, avocados, lettuce, fat-free flour tortillas, mangoes.

TEX-MEX BAKE

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: about 30 minutes, plus rice

  • 4 cups cooked brown rice
  • 1 1/2 cups shredded 50 percent light jalapeno cheddar cheese, divided
  • 1 (4-ounce) can chopped green chilies
  • 1 cup reduced-fat sour cream
  • 1/2 cup sliced green onions
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon white pepper

Heat oven to 350 degrees. In a large bowl, combine rice, 1 cup cheese, chilies, sour cream, green onions, salt and pepper; stir until blended. Coat an 8-by-8-inch baking dish with cooking spray. Spoon rice mixture into dish; top with remaining cheese. Cover with nonstick foil and bake 15 minutes; remove foil and bake 15 more minutes or until bubbly.

Per serving: 341 calories, 16 grams protein, 13 grams fat (33 percent calories from fat), 7.7 grams saturated fat, 42 grams carbohydrate, 43 milligrams cholesterol, 520 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Serve your guests POLYNESIAN PORK over COUSCOUS for a culinary trip to the tropics. Add SUGAR SNAP PEAS, a BABY ARUGULA SALAD and BAGUETTES.

Make BLUEBERRY AND WHITE CHOCOLATE "NAPOLEONS" for dessert. In medium bowl, beat 1 (3.4-ounce) package white chocolate or vanilla instant pudding into 1 1/2 cups cold 1 percent milk about 2 minutes or until well-blended; let stand 5 minutes. Remove 1/3 cup pudding to a small bowl; cover and refrigerate. Into the remaining pudding, stir in 1 cup fresh blueberries. Cut 1 (11.75-ounce) frozen and thawed poundcake into 12 slices; toast until golden. Place one cake slice on each of 6 serving plates. Spoon berry-pudding mixture onto cake slices, dividing evenly. Top each with another slice cake. Garnish each with about 1 tablespoon of reserved pudding and 1 tablespoon blueberries, and serve.

Shopping List

flour, coarse salt, curry powder, boneless pork shoulder roast, garlic, mango chutney, pineapple juice, sesame seeds, flaked coconut, fresh cilantro, couscous, sugar snap peas, baby arugula, baguettes, white chocolate or vanilla instant pudding, 1 percent milk, fresh blueberries, frozen poundcake.

POLYNESIAN PORK

Servings: makes 15 to 17 servings

Prep time: 10 minutes; chilling time: 30 minutes

Cook time: 2 1/2 to 3 hours

  • 1 tablespoon flour
  • 1 tablespoon coarse salt
  • 1 teaspoon curry powder
  • 1 (4- to 4 1/2-pound) boneless pork shoulder roast 1 clove garlic, minced
  • 1/4 cup mango chutney
  • 1 (6-ounce) can pineapple juice
  • Garnishes: toasted sesame seeds, sweetened flaked coconut, chopped fresh cilantro

Add flour to a large oven bag; twist end and shake to coat. Sprinkle salt and curry powder evenly over pork; rub evenly with garlic. Cover and chill 30 minutes. Spread chutney over roast. Heat oven to 350 degrees. Place roast inside oven bag; pour pineapple juice over roast and twist end of bag. Close bag with tie; cut six 1/2-inch slits in top of bag. Place bag in large baking dish, tucking ends of bag in dish. Bake 2 1/2 to 3 hours or until pork is tender. Serve with desired garnishes.

Per serving: 161 calories, 25 grams protein, 5 grams fat (27 percent calories from fat), 1.5 grams saturated fat, 4 grams carbohydrate, 75 milligram cholesterol, 503 milligrams sodium, no fiber.

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.

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