health

7 Day Menu Planner for September 04, 2016

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

Sunday: Family

Prepare a large (5- to 6-pound) BAKED CHICKEN for the family and serve with GARLIC PEPPER MASHED POTATOES. Cover 2 1/4 pounds baking potatoes with cold water. Bring to boil; reduce heat to low; cover and simmer 10 to 15 minutes or until potatoes are fork tender. Drain and return to pan. Sprinkle with 1 teaspoon garlic powder, 1 teaspoon coarse salt and 1/4 teaspoon pepper. Mash with potato masher, gradually adding 1/2 cup 2 percent milk and 1/2 cup reduced-fat sour cream.

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Add FRESH BROCCOLI FLORETS, a LETTUCE WEDGE and DINNER ROLLS. Cool off with LIME SHERBET for dessert.

Plan

Save enough chicken and mashed potatoes for Monday; save enough sherbet for Friday.

Shopping List

large chicken to bake, baking potatoes, garlic powder, coarse salt, pepper, 2 percent milk, reduced-fat sour cream, fresh broccoli, lettuce, dinner rolls, lime sherbet.

Monday: Heat and Eat

PESTO CHICKEN AND RICE SALAD WITH TUSCAN RELISH is simple and delicious. Add leftover POTATOES, MIXED GREENS and WHOLE-GRAIN BREAD. FRESH CHERRIES are a summertime treat.

Shopping List

sun-dried tomatoes, brown or long-grain white rice, basil pesto, provolone cheese, balsamic vinaigrette dressing, coarse salt, pepper, mixed salad greens, whole-grain bread, fresh cherries.

PESTO CHICKEN AND RICE SALAD WITH TUSCAN RELISH

Servings: makes 6 servings

Prep time: 15 minutes, plus 10 minutes standing time

Cook time: for the rice

  • 12 sun-dried tomatoes
  • 2 cups hot water
  • 3 cups cooked brown or long-grain white rice
  • 3 cups cooked leftover shredded chicken (in 2-inch pieces)
  • 1/2 cup basil pesto
  • 1 cup provolone cheese, cut into 1/4-inch pieces
  • 1/4 cup balsamic vinaigrette dressing
  • Coarse salt and pepper to taste

Place tomatoes in a 2-quart saucepan. Pour hot water over tomatoes; let stand 10 minutes or until softened. Drain and coarsely chop. Set aside.

In a large bowl, combine rice, chicken and pesto. In a medium bowl, combine tomatoes, cheese and vinaigrette; add to rice mixture. Toss well. Season to taste with salt and pepper.

Per serving: 451 calories, 32 grams protein, 23 grams fat (46 percent calories from fat), 6.1 grams saturated fat, 29 grams carbohydrate, 78 milligrams cholesterol, 497 milligrams sodium, 3 grams fiber.

Tuesday: Kids

Make MEATBALL TACOS for kid fare tonight. Cook frozen meatballs according to directions. Dice and heat them in canned taco sauce. Spoon into heated taco shells. Top with reduced-fat sour cream and 50 percent light shredded cheddar cheese. Serve with BUTTERED NOODLES (no-yolk) and GREEN BEANS. BANANA PUDDING (instant banana pudding made with 2 percent milk and sliced bananas) is a tasty kids' dessert.

Shopping List

frozen meatballs, canned taco sauce, taco shells, reduced-fat sour cream, 50 percent light shredded cheddar cheese, no-yolk noodles, butter, green beans, instant banana pudding mix, 2 percent milk, bananas.

Wednesday: Express

Buy deli tuna salad and make a TUNA PLATTER on LEAF LETTUCE with TOMATO WEDGES, HARD-COOKED EGG SLICES and PICKLED BEETS surrounding the tuna. Sprinkle all with paprika. Serve with Italian dressing. Add BAKED POTATO CHIPS and WHOLE-WHEAT PITA BREAD. STRAWBERRY ICE CREAM is a good dessert.

Shopping List

deli tuna salad, leaf lettuce, tomatoes, eggs, jar of pickled beets, paprika, Italian dressing, baked potato chips, whole-wheat pita bread, strawberry ice cream.

Thursday: Budget

Catfish is economical and takes to bold seasonings such as in this OVEN-FRIED CATFISH. Serve with O'BRIEN POTATOES (frozen), deli COLESLAW and CORNBREAD (from a mix). You'll love NECTARINES for dessert.

Shopping List

light or nonalcoholic beer, hot sauce, catfish fillets, yellow cornmeal, cornstarch, coarse salt, pepper, cooking spray, frozen O'Brien potatoes, deli coleslaw, cornbread mix, nectarines.

OVEN-FRIED CATFISH

Servings: makes 4 servings

Prep time: 10 minutes; marinating time: 30 minutes

Cook time: 15 minutes

  • 1/2 cup light or nonalcoholic beer
  • 1/2 cup hot sauce (yes, cup!)
  • 4 (6-ounce) catfish fillets
  • 1/2 cup yellow cornmeal
  • 2 tablespoons cornstarch
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon pepper

Combine the beer, hot sauce and catfish in a large resealable plastic bag; turn to coat. Marinate in the refrigerator for 30 minutes. Remove fish and discard marinade. Heat oven to 450 degrees. In a shallow dish, combine cornmeal, cornstarch, salt and pepper. Coat fish in cornmeal mixture. Lightly coat catfish with cooking spray. Place fillets on baking sheet lined with nonstick foil; bake 15 minutes or until fish is opaque throughout.

Per serving: 229 calories, 29 grams protein, 5 grams fat (20 percent calories from fat), 1.3 grams saturated fat, 16 grams carbohydrate, 99 milligrams cholesterol, 132 milligrams sodium, 1 gram fiber.

Friday: Meatless

Buy a frozen no-meat LASAGNA for dinner. Serve with an ANTIPASTO SALAD. Arrange marinated artichoke hearts, roasted red peppers, olives, sliced celery and cherry tomatoes on lettuce. Serve with Italian dressing. Add GARLIC BREAD. Scoop leftover SHERBET for dessert.

Shopping List

any no-meat frozen lasagna, marinated artichoke hearts, roasted red peppers, olives, celery, cherry tomatoes, lettuce, Italian dressing, garlic bread.

Saturday: Easy Entertaining

Invite guests for delicious CAJUN PECAN PORK CHOPS. Serve with ROASTED SWEET POTATO WEDGES, fresh SNOW PEAS, a SPINACH SALAD and SOURDOUGH BREAD. Buy a CHEESECAKE and top with FRESH BERRIES (any kind) for dessert.

Shopping List

pecan halves, plain dry bread crumbs, coarse salt, paprika, dried oregano, cayenne pepper, flour, buttermilk, lean boneless pork loin chops, cooking spray, sweet potatoes to roast, fresh snow peas, fresh spinach, sourdough bread, cheesecake, any fresh berries.

CAJUN PECAN PORK CHOPS

Servings: makes 6 servings

Prep time: 15 minutes; chilling time: 1 hour

Cook time: about 15 minutes; standing time: 4 minutes

  • 1/2 cup pecan halves, toasted
  • 1/2 cup plain dry bread crumbs
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon paprika
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup flour
  • 1/2 cup buttermilk
  • 6 (5- to 6-ounce) lean boneless pork loin chops

Heat oven to 425 degrees. Process pecans, bread crumbs, salt, paprika, oregano and cayenne pepper in a blender until pecans are finely chopped. Place flour, buttermilk and pecan mixture into three separate shallow containers. Coat pork chops in flour, dip in buttermilk, then coat in pecan mixture. Chill 1 hour. Arrange pork on a rack coated with cooking spray. Place rack in a 9-by-13-inch baking dish. Coat pork evenly with cooking spray. Bake 10 minutes. Turn; coat pork with cooking spray. Bake 5 more minutes or until chops reach 145 degrees; let stand 4 minutes and serve.

Per serving: 307 calories, 31 grams protein, 15 grams fat (46 percent calories from fat), 4.1 grams saturated fat, 10 grams carbohydrate, 81 milligrams cholesterol, 206 milligrams sodium, 1 gram fiber.

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7 Day Menu Planner for August 28, 2016

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

Sunday: Family

EASY LAYERED SALAD is pretty and simple for a family meal. Serve it with your own cool GAZPACHO and WHOLE-GRAIN ROLLS. BROWNIE SUNDAES are an intense chocolate experience. Top brownie squares with CHOCOLATE ICE CREAM and warm chocolate fudge sauce.

Plan

Save enough brownies and salad and cook enough eggs for Monday. Save enough ice cream for Saturday.

Shopping List

mixed salad greens, tomatoes, shredded cheddar cheese, frozen peas, eggs, cooked ham or turkey, red onion, low-fat mayonnaise, reduced-fat sour cream, fresh dill, ground mustard, gazpacho, whole-grain rolls, brownies, chocolate ice cream, chocolate fudge sauce.

EASY LAYERED SALAD

Servings: makes 8 servings

Prep time: 15 minutes; refrigeration time: 1 hour to overnight

  • 4 cups mixed salad greens
  • 2 tomatoes, chopped (about 2 cups)
  • 1 (8-ounce) package shredded cheddar cheese, divided
  • 1 cup frozen peas, thawed
  • 3 hard-cooked eggs, sliced
  • 2 cups cubed cooked ham or turkey
  • 1/2 cup chopped red onion
  • 1/2 cup low-fat mayonnaise
  • 1/2 cup reduced-fat sour cream
  • 1 tablespoon fresh chopped dill
  • 1/2 teaspoon ground mustard

Place salad greens in large serving bowl. Layer tomatoes, 1 cup of cheese, peas, eggs, ham and onion over greens. Mix mayonnaise, sour cream, dill and ground mustard in medium bowl until well blended. Spread evenly over salad. Cover. Refrigerate at least 1 hour or overnight until ready to serve. Sprinkle with remaining cheese just before serving.

NOTE: Use any variety of your favorite ingredients such as roast chicken, canned tuna, olives, canned beans, cooked potatoes, cooked green beans, sliced mushrooms, corn or crumbled bacon in this salad.

Per serving: 276 calories, 22 grams protein, 16 grams fat (51 percent calories from fat), 8.2 grams saturated fat, 11 grams carbohydrate, 143 milligrams cholesterol, 415 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

On Labor Day, take it easy with SLOW COOKER WHISKEY-MOLASSES SHREDDED BEEF. Place 1 (2 1/2- to 3-pound) boneless beef bottom round roast or beef chuck center roast, cut into 1-inch pieces, into a 4-quart or larger slow cooker. Combine 1/2 cup whiskey (or non-alcoholic beer), 1/4 cup vinegar, 1 (6-ounce) can no-salt-added tomato paste, 1 tablespoon packed brown sugar, 1/4 cup molasses, 1 teaspoon coarse salt and 1/2 teaspoon cayenne pepper; pour over roast. Cover and cook on high 4 to 6 hours or on low 8 to 10 hours, or until beef is fork-tender. Remove roast from slow cooker; shred with two forks. Skim fat from sauce as needed. Return beef to slow cooker. Serve beef with sauce on WHOLE-GRAIN SANDWICH BUNS.

Add POTATO SALAD and leftover LAYERED SALAD. Make DEVILED EGGS with leftover eggs from Monday. For dessert, WATERMELON and leftover BROWNIES are labor-free desserts.

NOTE: If cooking with whiskey, bourbon works best.

Shopping List

boneless beef bottom round or beef chuck roast, whiskey or non-alcoholic beer, vinegar, no-salt-added tomato paste, brown sugar, molasses, coarse salt, cayenne pepper, whole-grain sandwich buns, potato salad, watermelon.

Tuesday: Meatless

For a no-meat dinner, RICE-STUFFED POBLANOS pack flavor. Heat oven to 400 degrees. Slit 6 poblano peppers lengthwise to stuff with filling. Remove loose seeds and veins, keeping stem intact. Rub peppers with canola oil and place on baking sheet. In a medium bowl, combine 3 cups cooked rice, 2/3 cup light sour cream, 1 cup shredded smoked Gouda cheese, 1 cup frozen corn (thawed) and 1/3 cup chopped fresh cilantro. Mix well; season with coarse salt and pepper to taste. Divide mixture and fill each pepper; sprinkle with 1/4 cup more cheese. Bake 20 to 25 minutes or until peppers are crisp-tender and filling is hot.

Serve with STEAMED CARROTS tossed with apricot preserves, a RED-TIPPED LETTUCE SALAD and CORN TORTILLAS. Try FRESH PINEAPPLE for dessert.

Shopping List

poblano peppers, canola oil, rice, light sour cream, smoked Gouda cheese, frozen corn, fresh cilantro, coarse salt, pepper, carrots, apricot preserves, red-tipped lettuce, corn tortillas, fresh pineapple.

Wednesday: Budget

Save a little money with GREEK BURGERS WITH CUCUMBER SAUCE on the menu. Add COUSCOUS on the side. STRAWBERRY ICE CREAM is a cool dessert.

Shopping List

fat-free plain yogurt, ranch dressing mix, cucumber, lean ground beef, fat-free pitas, lettuce, tomato, couscous, strawberry ice cream.

GREEK BURGERS WITH CUCUMBER SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 cup fat-free plain yogurt
  • 1 (1-ounce) package ranch dressing mix
  • 1 small cucumber, peeled, seeded and diced
  • 1 pound lean ground beef
  • 6 (6-inch) fat-free pitas
  • 6 leaves lettuce
  • 1 medium tomato, chopped and seeded

In medium bowl, combine yogurt and dressing mix. Remove 1/2 cup of mixture to another bowl and reserve. To remaining mixture in bowl, add the cucumber. Refrigerate. Heat broiler. Add ground beef to reserved 1/2 cup yogurt mixture; mix well. Divide into 6 patties. Place on broiler pan. Broil 5 inches from heat for 6 minutes on each side or until internal temperature reaches 160 degrees. Cut off top quarter of each pita and discard. Fill each pita with lettuce, hamburger, cucumber-yogurt sauce and tomato. Serve immediately.

Per serving: 268 calories, 23 grams protein, 5 grams fat (15 percent calories from fat), 1.6 grams saturated fat, 33 grams carbohydrate, 42 milligrams cholesterol, 884 milligrams sodium, 2 grams fiber.

Thursday: Express

No need to heat the stove tonight with TURKEY, BACON AND HAVARTI SANDWICHES on the menu. Cut top 2 inches off a 7-inch round sourdough bread loaf and reserve top. Hollow out loaf, leaving 1-inch-thick shell. Drizzle 2 tablespoons light balsamic vinaigrette evenly in bottom of shell; layer with 1/4 pound (of 1/2 pound total) thinly sliced deli turkey, half of 1 (12-ounce) jar roasted red peppers (drained and sliced) and 3 (1-ounce) slices (6 total) Havarti (or Muenster) cheese. Repeat layers and top with 4 slices cooked bacon. Drizzle with 2 more tablespoons vinaigrette and cover with reserved bread top; press down firmly. Wrap loaf in plastic wrap and refrigerate 1 to 8 hours before serving. Cut into 4 wedges.

Serve with BAKED CHIPS and DILL PICKLES. For dessert, how about FRESH TROPICAL FRUITS?

Shopping List

round sourdough bread loaf, light balsamic vinaigrette, deli turkey, jarred roasted red peppers, Havarti (or Muenster) cheese, bacon, baked chips, dill pickles, fresh tropical fruits.

Friday: Kids

Treat the kids to TACO DOGS tonight. Cook 8 lowest-fat, lowest-sodium hot dogs in boiling water; drain. In a microwave-safe bowl, combine 1 cup canned vegetarian refried beans, 1 cup 50 percent light shredded cheddar cheese and 1/2 cup mild salsa; cover and microwave on high (100 percent power) 2 minutes or until heated; stir once. Spread mixture on 1 side of 8 (8-inch) fat-free flour tortillas; place hot dogs on tortillas. Top dogs with shredded lettuce and chopped tomatoes, and roll up.

Serve with OVEN FRIES (frozen) and SLICED AVOCADO. For dessert, sprinkle a little sugar on FRESH BLUEBERRIES.

Shopping List

lowest-fat, lowest-sodium hot dogs, canned vegetarian refried beans, 50 percent light cheddar cheese, mild salsa, fat-free flour tortillas, lettuce, tomatoes, frozen oven fries, avocado, sugar, fresh blueberries.

Saturday: Easy Entertaining

Invite guests for ROAST SALMON WITH WASABI CREAM. Serve with aromatic JASMINE RICE, FRESH YELLOW SQUASH, MIXED GREENS and WHOLE-GRAIN ROLLS. Top leftover ICE CREAM with FRESH STRAWBERRIES.

Shopping List

olive oil, salmon fillets, coarse salt, wasabi powder, light sour cream, jasmine rice, fresh yellow squash, mixed salad greens, whole-grain rolls, fresh strawberries.

ROAST SALMON WITH WASABI CREAM

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 20 to 30 minutes

  • 2 tablespoons olive oil, divided
  • 4 (5- to 6-ounce) salmon fillets
  • 1 teaspoon coarse salt, plus to taste
  • 2 teaspoons wasabi powder
  • 4 teaspoons water
  • 1/2 cup light sour cream

Heat oven to 300 degrees. Brush roasting pan with 1 tablespoon oil. Lay salmon, skin-side down, in pan. Brush salmon with remaining oil; season with salt. Bake 20 to 30 minutes or until just cooked through.

Meanwhile, dissolve wasabi powder in water. Whisk into sour cream and season to taste with salt. Add more wasabi if desired. Serve with salmon.

Per serving: 287 calories, 32 grams protein, 16 grams fat (51 percent calories from fat), 3.6 grams saturated fat, 2 grams carbohydrate, 76 milligrams cholesterol, 612 milligrams sodium, no fiber.

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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.

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