health

7 Day Menu Planner for August 21, 2016

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

Sunday: Family

The family is in for a treat with SPICY SKILLET CHICKEN. Serve with RICE, MIXED GREENS and BISCUITS. Make PEACH SHORTCAKE for dessert. Top angel food cake with sliced fresh peaches and light whipped cream.

Plan

Save 2 chicken breasts and any leftover bean/tomato mixture and enough cake for Monday.

Shopping List

chili powder, coarse salt, pepper, boneless skinless chicken breasts, bacon, reduced-sodium black beans, canned no-salt-added whole kernel corn, canned no-salt-added diced tomatoes with green chilies (such as Rotel) or chunky-style salsa, avocado, cilantro, rice, mixed greens, biscuits, angel food cake, fresh peaches, light whipped cream.

SPICY SKILLET CHICKEN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 1/2 teaspoons chili powder
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 6 boneless skinless chicken breasts (about 1 1/2 pounds)
  • 4 slices bacon
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 1 (7-ounce) can no-salt-added whole kernel corn, rinsed
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chilies (such as Rotel) or chunky-style salsa, undrained
  • Diced avocado and chopped cilantro for garnish

In a small bowl, mix chili powder, salt and pepper. Rub onto both sides of chicken breasts; set aside. In a large nonstick skillet on low, cook bacon 5 minutes or until crisp; remove bacon to paper towels and crumble. Discard all but 1 1/2 tablespoons bacon grease from skillet. Increase heat to medium-high. Add chicken; cook 8 minutes, turning once, until internal temperature registers 165 degrees. Stir in bacon, beans, corn and diced tomatoes with chilies. Cover and simmer 3 to 5 minutes or until vegetables are hot. Serve over rice and garnish with avocado and cilantro, if desired. (Adapted from "Betty Crocker: The Big Book of Chicken," Cindy Kitchel, editorial director; Houghton Mifflin Harcourt, 2015.)

Per serving: 337 calories, 35 grams protein, 9 grams fat (23 percent calories from fat), 2.7 grams saturated fat, 32 grams carbohydrate, 82 milligrams cholesterol, 810 milligrams sodium (to reduce the sodium, reduce the salt and/or bacon), 10 grams fiber.

Monday: Heat and Eat

Chop 2 leftover chicken breasts and add leftover tomato mixture; stir into marinara sauce and serve with spaghetti. Now you have a simple meal of SPAGHETTI MARINARA with some extra protein. Garnish with freshly grated parmesan cheese. Add SALAD GREENS and GARLIC BREAD.

For dessert, make a CHOCOLATE PARFAIT. In a tall glass, layer leftover cubed angel food cake with instant chocolate pudding made with 1 percent milk. Top with chopped peanuts.

Shopping List

marinara sauce, spaghetti, parmesan cheese, salad greens, garlic bread, instant chocolate pudding, 1 percent milk, peanuts.

Tuesday: Meatless

Use all those abundant plum tomatoes in a TOMATO PESTO TART for a mouth-watering meal. Serve with a LETTUCE WEDGE with hard-cooked egg slices on the side. Add WHOLE-GRAIN BREAD. NECTARINES are dessert.

Shopping List

refrigerated piecrusts, shredded part-skim mozzarella cheese, plum tomatoes, parmesan cheese, low-fat mayonnaise, basil pesto, pepper, fresh basil, lettuce, eggs, whole-grain bread, nectarines.

TOMATO PESTO TART

Servings: makes 8 slices

Prep time: 15 minutes

Cook time: less than 40 minutes; cooling time: 15 minutes

  • 1 crust from a 15-ounce package refrigerated piecrusts
  • Water
  • 1 1/2 cups shredded part-skim mozzarella cheese, divided
  • 5 sliced plum tomatoes, drained
  • 1/4 cup freshly grated parmesan cheese
  • 1/2 cup low-fat mayonnaise
  • 2 tablespoons basil pesto
  • 1/2 teaspoon freshly ground pepper
  • 3 tablespoons chopped fresh basil

Remove 1 piecrust from package (reserve second one for another time); let stand 15 minutes at room temperature. Heat oven to 400 degrees. Lay crust on a lightly floured flat surface; press out folds. Roll crust into a 12-inch circle on baking sheet. Brush outer 1 inch of crust with water. Fold edges over and crimp; prick bottom. Bake 10 to 12 minutes; remove from oven. Lower oven temperature to 375 degrees.

Sprinkle hot crust with 1/2 cup mozzarella; cool 15 minutes. Arrange tomatoes over cheese. In a medium bowl, stir together remaining mozzarella, parmesan cheese, mayonnaise, pesto and pepper; spread over tomatoes. Bake 20 to 25 minutes more or until tart is bubbly. Sprinkle with basil and serve.

Per slice: 240 calories, 8 grams protein, 15 grams fat (56 percent calories from fat), 6.4 grams saturated fat, 18 grams carbohydrate, 18 milligrams cholesterol, 511 milligrams sodium, 1 gram fiber.

Wednesday: Kids

Summer and kids go together like GRILLED HAM AND CHEESE SANDWICHES. Serve with deli VEGETABLE SOUP and CELERY STICKS. Top VANILLA YOGURT with FRESH BLUEBERRIES for dessert.

Shopping List

any bread, ham and cheese (for grilled sandwiches), deli vegetable soup, celery, vanilla yogurt, fresh blueberries.

Thursday: Budget

You won't need to heat the oven tonight for this easy NO-BAKE TUNA NOODLE CASSEROLE. Cook 8 ounces wagon wheel or medium shell macaroni according to directions. Drain and return to pan. To the pasta, add 1/4 cup 1 percent milk and 1 (6 1/2-ounce) container refrigerated light semisoft cheese with garlic and herbs (such as Alouette or another brand). Cook and stir over medium-low heat until cheese is melted and pasta is coated. Add additional milk as needed to make a creamy consistency. Gently fold in 1 (12-ounce) can water-packed, drained albacore tuna, broken into chunks; heat through and serve immediately.

Serve with tiny GREEN PEAS (frozen), a SPINACH SALAD and WHOLE-GRAIN BREAD. Slice CANTALOUPE for dessert.

Shopping List

wagon wheel or medium shell macaroni, 1 percent milk, refrigerated light semisoft cheese with garlic and herbs (such as Alouette or another brand), water-packed albacore tuna, frozen tiny green peas, spinach, whole-grain bread, cantaloupe.

Friday: Express

This PESTO FOCACCIA SANDWICH will be ready to eat in no time. Heat oven to 450 degrees. Cut 1 large focaccia or ciabatta loaf in half horizontally, using a serrated knife. Spread 1 (3.5-ounce) jar prepared pesto evenly over cut sides. Layer 1/2 pound thinly sliced deli ham, 1/2 pound thinly sliced deli turkey breast and 6 light provolone cheese slices over bottom half. Top with remaining bread half. Wrap in foil; bake 10 minutes. Cut into 6 or 8 wedges.

Serve with OVEN FRIES (frozen) and a packaged CAESAR SALAD. Pop a few fresh CHERRIES in your mouth for dessert.

Shopping List

focaccia or ciabatta loaf, prepared pesto, deli ham, deli turkey breast, light provolone cheese slices, frozen oven fries, packaged Caesar salad, fresh cherries.

Saturday: Easy Entertaining

Invite friends for simple but delicious WARM STEAK AND POTATO SALAD. Start the meal with your own GAZPACHO and add CRUSTY BREAD on the side. For dessert, buy a KEY LIME PIE.

Shopping List

red potatoes, bacon, red onion, boneless sirloin steak, coarse salt, honey, cider vinegar, cornstarch, packaged baby spinach, grape tomatoes, ingredients for your gazpacho, crusty bread, Key lime pie.

WARM STEAK AND POTATO SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus potatoes

  • 1 pound small red potatoes
  • 3 slices bacon
  • 1 small red onion, chopped
  • 1 pound boneless sirloin steak, cut into thin strips
  • 1/4 teaspoon coarse salt
  • 5 tablespoons honey
  • 5 tablespoons cider vinegar
  • 1/2 teaspoon cornstarch mixed with 1/2 teaspoon cold water
  • 1 (5- or 6-ounce) package baby spinach
  • 1 cup grape tomatoes, halved

In a medium pot, cover potatoes with cold water. Bring to boil; simmer 15 minutes or until tender.

Meanwhile, cook bacon in a large nonstick skillet until crisp. Drain on paper towels. To drippings in skillet, add onion and cook 3 minutes. Add sliced steak and salt. Cook 2 more minutes or until steak is no longer pink. Remove steak and onions to a plate and keep warm. Add honey and vinegar to skillet; cook on medium 2 minutes. Shake and then add cornstarch mixture; cook 30 seconds. Remove from heat.

Drain potatoes; rinse with cold water. Cut into quarters and place in bowl along with crumbled bacon and steak-onion mixture. Add spinach, warm honey-cider vinegar dressing and tomatoes. Toss gently and serve.

Per serving: 408 calories, 28 grams protein, 13 grams fat (28 percent calories from fat), 4.4 grams saturated fat, 47 grams carbohydrate, 70 milligrams cholesterol, 359 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for August 14, 2016

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

Sunday: Family

For family day, GINGER-GRILLED PORK TENDERLOIN is a dish the whole family will enjoy. Serve it over SPAGHETTI, along with ASPARAGUS garnished with sesame seeds. Add peeled, seeded and sliced CUCUMBERS in cider vinegar on the side, along with BREAD STICKS.

Make this easy DOUBLE BLUEBERRY PIE for dessert. Microwave 1 (10-ounce) jar blueberry all-fruit spread and 1/4 teaspoon cinnamon on high (100 percent power) for 1 minute or until the spread melts. In a large bowl, combine 4 cups fresh blueberries and fruit-spread mixture; spoon into a 9-inch baked pie shell. Cover loosely with wax paper and refrigerate 1 to 2 hours or until set.

Plan

Save enough pork and pie for Monday.

Shopping List

pork tenderloins, regular chicken broth, fresh gingerroot, soy sauce, sesame oil, garlic, spaghetti, asparagus, sesame seeds, cucumbers, cider vinegar, bread sticks, blueberry all-fruit spread, cinnamon, fresh blueberries, pie crust to bake.

GINGER-GRILLED PORK TENDERLOIN

Servings: makes 8 servings

Prep time: 10 minutes; refrigeration time: 24 hours

Cook time: 20 to 25 minutes; standing time: 5 minutes

  • 2 pork tenderloins (1- to 1 1/4-pound each)
  • 2 cups regular chicken broth
  • 4 tablespoons grated fresh gingerroot
  • 2 tablespoons soy sauce
  • 2 tablespoons sesame oil
  • 2 cloves garlic, minced

In a resealable plastic bag, combine all ingredients; refrigerate 24 hours. Remove pork; discard marinade. Grill over medium hot coals, turning occasionally, for 20 to 25 minutes or until temperature reaches 145 degrees. Remove from grill; let stand 5 minutes. Slice and serve.

Per serving: 136 calories, 25 grams protein, 3 grams fat (23 percent calories from fat), 1.1 grams saturated fat, no carbohydrate, 67 milligrams cholesterol, 487 milligrams sodium, no fiber.

Monday: Heat and Eat

Use some of the leftover pork for PORK HEROES. Layer thin slices of pork on KAISER ROLLS coated with spicy mustard. Top with SLICED TOMATOES, SLICED CUCUMBER, LETTUCE LEAVES and GREEN BELL PEPPER RINGS. Serve with CORN-ON-THE-COB. Slice the leftover PIE for dessert.

Shopping List

kaiser rolls, spicy mustard, tomatoes, cucumber, lettuce, green bell pepper, corn-on-the-cob.

Tuesday: Express

To keep dinner prep quick, make THAI TURKEY WRAPS. Spread 4 (8-inch) fat-free whole-wheat tortillas with peanut sauce (such as San-J or another brand). On each tortilla, layer sliced deli turkey breast, thinly sliced red onion, shredded lettuce and chopped fresh cilantro. Roll, cut diagonally and chill until serving time.

Serve with deli BROCCOLI SALAD and BAKED CHIPS. For dessert, drizzle CARAMEL SAUCE over a small serving of VANILLA ICE CREAM.

Plan

Save enough caramel sauce for Thursday and enough ice cream for Saturday. Cook brown rice for Wednesday.

Shopping List

fat-free whole-wheat tortillas, peanut sauce (such as San-J or another brand), deli turkey breast, red onion, lettuce, fresh cilantro, deli broccoli salad, baked chips, caramel sauce, vanilla ice cream.

Wednesday: Budget

Be frugal and serve BLACK AND BROWN BURRITOS tonight. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 cup chopped onion, 2 cloves minced garlic, 1 1/2 teaspoons chili powder and 1/2 teaspoon cumin; cook 7 minutes or until onion is softened. Add 3 cups cooked brown rice, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 cup frozen corn; cook and stir 6 minutes or until mixture is hot. Remove from heat.

Spoon about 1/2 cup rice mixture down center of 6 (8-inch) fat-free flour tortillas. Top each with 2 tablespoons 50 percent light shredded jalapeno cheddar cheese, 1 tablespoon sliced green onions and 1 tablespoon plain yogurt; roll and top with 1 tablespoon salsa. Serve with GUACAMOLE. Buy MINI WATERMELONS or WATERMELON SLICES for dessert.

Plan

Make Thursday's sandwiches today.

Shopping List

canola oil, onion, garlic, chili powder, cumin, brown rice, canned reduced-sodium black beans, frozen corn, fat-free flour tortillas, 50 percent light jalapeno cheddar cheese, green onions, plain yogurt, salsa, guacamole, mini watermelons or watermelon slices.

Thursday: Meatless

Keeping with the cool-food-for-hot-weather theme, serve GAZPACHO SANDWICHES tonight. If you want more food, try deli BEAN SOUP. For dessert, top instant BUTTERSCOTCH PUDDING with leftover CARAMEL SAUCE.

Shopping List

baguette, grape tomatoes, cucumber, red onion, shredded part-skim mozzarella cheese, fresh mint, red wine vinegar, olive oil, coarse salt, white pepper, fresh basil, deli bean soup, instant butterscotch pudding.

GAZPACHO SANDWICHES

Servings: makes 4 servings

Prep time: 20 minutes; chilling time: 4 to 6 hours or overnight

  • 1 (8-ounce) baguette loaf, sliced horizontally, then cut into fourths
  • 1/2 cup peeled, seeded and coarsely chopped cucumber
  • 1 1/2 cups quartered grape tomatoes
  • 4 thin slices red onion, separated into rings
  • 4 ounces shredded part-skim mozzarella cheese
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons red wine vinegar
  • 2 teaspoons olive oil
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon white pepper
  • Use a knife to carefully remove bread from center of each piece of baguette, leaving 1/4-inch shells. Set aside. (Save the center pieces of baguette for another use.)
  • 1 cup fresh basil leaves

In a medium bowl, combine tomatoes, cucumber, onion, cheese, mint, vinegar, oil, salt and pepper. Line bottoms of baguettes with basil leaves. Fill baguettes with tomato mixture. Replace tops. Wrap each sandwich in plastic wrap. Chill 4 to 6 hours or overnight.

Per serving: 234 calories, 12 grams protein, 9 grams fat (33 percent calories from fat), 3.6 grams saturated fat, 28 grams carbohydrate, 18 milligrams cholesterol, 686 milligrams sodium, 3 grams fiber.

Friday: Kids

Let the kids have some laughs with FUN SHAPES CHICKEN BREAST NUGGETS (such as Perdue or another brand). The wild-animal shapes go well with OVEN FRIES (frozen) and deli CARROT SALAD. Serve FRESH APRICOTS for dessert.

Shopping List

fun shapes chicken breast nuggets (such as Perdue or another brand), frozen oven fries, deli carrot salad, fresh apricots.

Saturday: Easy Entertaining

Call some friends to join you for GRILLED FRESH TUNA SALAD. Serve with TOMATO WEDGES drizzled with extra-virgin olive oil and chopped fresh basil and BAGUETTES.

For dessert, spoon BANANA SAUCE over leftover ICE CREAM. For the sauce, melt 3 tablespoons butter in a large nonstick skillet on medium-high heat. Add 4 medium sliced bananas, 1/2 cup firmly packed brown sugar and 1/2 cup maple syrup; cook 5 minutes or until sugar melts.

Shopping List

sherry vinegar, coarse salt, Dijon mustard, pepper, fresh or dried oregano, fresh or dried thyme, extra-virgin olive oil, tuna steaks, bagged Mediterranean salad blend, tomatoes, fresh basil, baguettes, butter, bananas, brown sugar, maple syrup.

GRILLED FRESH TUNA SALAD

Servings: makes 4 servings

Prep time: about 10 minutes; marinating time: 15 minutes

Cook time: 4 minutes

  • 2 tablespoons sherry vinegar
  • 1/4 teaspoon coarse salt
  • 1 tablespoon Dijon mustard
  • 1/8 teaspoon pepper
  • 1 teaspoon chopped fresh or 1/4 teaspoon dried oregano
  • 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
  • 1/4 cup extra-virgin olive oil
  • 4 (4- to 6-ounce) tuna steaks
  • 2 (8-ounce) bags Mediterranean salad blend

Heat grill to medium-high. In a small bowl, whisk together vinegar and salt. Whisk in mustard, pepper, oregano and thyme. Slowly drizzle in oil, whisking until thickened. Reserve 1/4 cup for salad. Pour remaining dressing into a large glass dish; add tuna and marinate for 15 minutes at room temperature, turning occasionally. Remove tuna; discard marinade. Grill tuna 2 minutes per side. Remove to a plate and keep warm. In a large bowl, dress salad with reserved dressing. Serve salad topped with grilled tuna.

Per serving: 228 calories, 33 grams protein, 9 grams fat (34 percent calories from fat), 1.4 grams saturated fat, 4 grams carbohydrate, 67 milligrams cholesterol, 240 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for August 07, 2016

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

Sunday: Family

Celebrate family day with your own recipe for LEG OF LAMB. Serve it with a Southern favorite, CHEESE AND GARLIC GRITS. Heat oven to 350 degrees. Coat an 7-by-11-inch baking dish with cooking spray. Bring 4 cups water to boil in a large saucepan. Stir in 1 cup quick grits and 1/2 teaspoon garlic salt. Reduce heat to medium-low; cover and cook 5 to 7 minutes or until thickened, stirring occasionally. Stir in 1 (10 3/4-ounce) can condensed less-fat cheddar cheese soup, 1 tablespoon butter and 1/8 teaspoon hot pepper sauce; mix well. Spread mixture in dish. Sprinkle with 1/2 cup 50 percent light cheddar cheese and garnish with paprika. Bake 15 to 20 minutes or until bubbly and cheese melts.

Serve with steamed GREEN BEANS and BAGUETTES. For dessert, enjoy PEACH PIE.

Plan

Save enough lamb, grits and pie for Monday.

Shopping List

leg of lamb, cooking spray, quick grits, garlic salt, canned condensed less-fat cheddar cheese soup, butter, hot pepper sauce, 50 percent light cheddar cheese, paprika, green beans, baguettes, peach pie.

Monday: Heat and Eat

Make LAMB SANDWICHES for an easy meal. Brush slices of rosemary bread (or focaccia) with olive oil. Top with sliced leftover lamb, roasted red pepper strips (from a jar), sliced tomatoes, red-tip lettuce and goat cheese. Warm the leftover GRITS to accompany the knock-your-socks-off flavor of the sandwich. Finish with leftover PIE.

Shopping List

rosemary bread (or focaccia), olive oil, jar roasted red pepper strips, tomatoes, red-tip lettuce, goat cheese.

Tuesday: Meatless

It takes a little extra time, but RISOTTO WITH BLACK OLIVES AND ROASTED RED PEPPERS is worth it. Serve the creamy rice concoction with an ITALIAN SALAD and GARLIC BREAD. For dessert, try fresh TROPICAL FRUITS.

Shopping List

olive oil, arborio rice, dry white wine, unsalted vegetable broth, canned no-salt-added corn, jar roasted red peppers, canned sliced black olives, dried tarragon, Italian salad, garlic bread, fresh tropical fruits.

RISOTTO WITH BLACK OLIVES AND ROASTED RED PEPPERS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 30 minutes

  • 1 tablespoon olive oil
  • 1 1/3 cups arborio rice
  • 1/4 cup dry white wine (or unsalted vegetable broth)
  • 6 cups unsalted vegetable broth
  • 1 (8 3/4-ounce) can no-salt-added corn, drained
  • 1 (7-ounce) jar roasted red peppers, drained and thinly sliced
  • 1 (3.8-ounce) can sliced black olives, drained
  • 1 teaspoon dried tarragon

Heat oil in a large pot over medium-high. Stir in rice and cook 2 or 3 minutes or until golden; add wine. Add 1 cup broth, continuing to stir, and cook 3 to 4 minutes or until almost completely absorbed. When broth is absorbed, add another cup and repeat procedure until all the broth has been used. Stir in corn, peppers and olives; mix well. Season with tarragon. Serve immediately.

Per serving: 383 calories, 6 grams protein, 7 grams fat (16 percent calories from fat), 0.8 gram saturated fat, 73 grams carbohydrate, no cholesterol, 596 milligrams sodium, 3 grams fiber.

Wednesday: Budget

We never mind low-cost menus, especially when they have as much flavor as LENTILS WITH BACON AND TOMATOES. Serve the high-fiber dish with a SPINACH SALAD and FLATBREAD. Buy or make CUPCAKES for dessert.

Plan

Save enough cupcakes for Thursday.

Shopping List

bacon, canola oil, onion, dry lentils, quick-cooking barley, canned lower-sodium beef broth, cumin, allspice, canned stewed tomatoes, fresh parsley, fresh spinach, flatbread, cupcakes.

LENTILS WITH BACON AND TOMATOES

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: less than 45 minutes, plus bacon

  • 3 slices bacon
  • 2 teaspoons canola oil
  • 1 small onion, thinly sliced
  • 1 cup dry lentils
  • 1 cup quick-cooking barley
  • 2 (14-ounce) cans lower-sodium beef broth
  • 1 teaspoon cumin
  • 1/4 teaspoon allspice
  • 3 1/2 cups water
  • 1 (14-ounce) can stewed tomatoes with juice
  • 2 tablespoons chopped fresh parsley

Microwave bacon on high (100 percent power) 2 to 3 minutes; set aside. Heat oil on medium until hot. Add onion and lentils; cook 3 to 5 minutes or until onion is soft and lentils are lightly browned. Add barley, broth, cumin, allspice and water. Bring to a boil. Reduce heat to medium-low; cover and simmer 15 minutes or until lentils are soft. Add tomatoes and their juice. Cook, uncovered, 15 to 20 minutes or until lentils and barley are tender and liquid is absorbed. Before serving, stir in parsley. Crumble bacon on top and serve.

Per serving: 325 calories, 19 grams protein, 5 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 55 grams carbohydrate, 5 milligrams cholesterol, 345 milligrams sodium, 10 grams fiber.

Thursday: Kids

Tell the kids they are having PIGS IN A SERAPE for dinner and watch them laugh. Spread vegetarian refried beans on fat-free flour tortillas. Place lowest-fat, lowest-sodium hot dogs on the beans. Top with any shredded cheese; roll and heat in the microwave until the cheese melts. Toss shredded lettuce with chopped tomatoes, sliced black olives and ranch-style dressing to enjoy alongside. For dessert, accompany the leftover CUPCAKES with FRESH ORANGE SLICES.

Shopping List

vegetarian refried beans, fat-free flour tortillas, lowest-fat, lowest-sodium hot dogs, any shredded cheese, lettuce, tomatoes, sliced black olives, ranch-style dressing, oranges.

Friday: Express

Try BREAKFAST-FOR-DINNER BURRITOS. In a large nonstick skillet coated with cooking spray, cook 1/2 cup chopped onion for 4 minutes on medium or until softened. Add 1 cup Southwestern-style egg substitute (with red and green bell peppers, onions, chilies and seasonings); sprinkle with pepper to taste. Cook and stir mixture until eggs are set. Divide mixture evenly among 4 (8-inch) warmed fat-free flour tortillas; top with 1/2 cup shredded sharp cheddar cheese. Fold tortillas over egg mixture; top with drained salsa.

Serve with HASH-BROWNED POTATOES (frozen). For dessert, make instant BANANA PUDDING with 1 percent milk. Stir in sliced bananas and garnish with vanilla wafers.

Shopping List

cooking spray, onion, Southwestern-style egg substitute, pepper, fat-free flour tortillas, shredded sharp cheddar cheese, salsa, frozen hash-browned potatoes, instant banana pudding, 1 percent milk, bananas, vanilla wafers.

Saturday: Easy Entertaining

Invite friends for delicious HONEY-GINGER SALMON. Serve with JASMINE RICE (or another aromatic rice such as basmati), fresh steamed SUGAR SNAP PEAS and a BIBB LETTUCE SALAD; add SOURDOUGH ROLLS. Buy a CHEESECAKE for dessert and top with FRESH RASPBERRIES.

Shopping List

orange juice, reduced-sodium soy sauce, honey, ground ginger, garlic powder, green onion, salmon fillets, jasmine or basmati rice, fresh sugar snap peas, Bibb lettuce, sourdough rolls, cheesecake, raspberries.

HONEY-GINGER SALMON

Servings: makes 4 servings

Prep time: 5 minutes; refrigeration time: 30 minutes

Cook time: less than 15 minutes

  • 1/4 cup orange juice
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons honey
  • 1 tablespoon ground ginger
  • 1 teaspoon garlic powder
  • 1 green onion, chopped
  • 1 pound salmon fillets

Mix orange juice, soy sauce, honey, ginger, garlic powder and green onion in small bowl. Reserve 2 tablespoons of the marinade. Place salmon in large resealable plastic bag or glass dish. Add remaining marinade; turn to coat well. Refrigerate 30 minutes. Remove salmon from marinade. Discard any remaining marinade. Grill over medium-high heat 6 to 7 minutes per side or until fish flakes easily with a fork, basting occasionally with reserved marinade.

Per serving: 162 calories, 24 grams protein, 5 grams fat (29 percent calories from fat), 0.9 grams saturated fat, 3 grams carbohydrate, 53 milligram cholesterol, 282 milligrams sodium, 0 grams fiber.

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