health

7 Day Menu Planner for October 09, 2016

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

Sunday: Family

A SPIRAL-SLICED HAM is always welcome for family day. This RICE-ONION TART is the perfect accompaniment. Round out your dinner with a ROMAINE SALAD and WHOLE-GRAIN BREAD. Finish with EASY CHEESECAKE for your award-winning dessert.

Plan

Save enough ham for Monday; save enough cheesecake for Tuesday.

Shopping List

spiral-sliced ham, cooking spray, butter, sweet onions (such as Vidalia), light brown sugar, rice, parmesan cheese, eggs, cheddar cheese, pecans, romaine, whole-grain bread, 1 percent milk, pure vanilla extract, white sugar, reduced-fat baking mix (such as Bisquick), less-fat cream cheese, reduced-fat sour cream, any fresh berries.

RICE-ONION TART

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 tablespoon butter
  • 4 cups sliced sweet onions (such as Vidalia)
  • 1 tablespoon light brown sugar
  • 3 cups cooked rice
  • 2/3 cup freshly grated parmesan cheese
  • 3 eggs
  • 1 cup shredded cheddar cheese
  • 1/2 cup chopped pecans

Heat oven to 400 degrees. Coat a 10-inch removable-bottom pan (tart pan) with cooking spray. In a large nonstick skillet on medium, heat butter. Add onions and cook 10 minutes; stir in brown sugar. Continue cooking 8 to 10 more minutes or until onions are browned and caramelized; stir occasionally.

Meanwhile, in a medium bowl, combine rice, parmesan and lightly beaten eggs. Spread mixture evenly into tart pan. Distribute onions over rice mixture and top with cheddar cheese and pecans. Bake 12 to 15 minutes, or until pecans are toasted, and serve.

Per serving: 292 calories, 12 grams protein, 16 grams fat (47 percent calories from fat), 6.2 grams saturated fat, 28 grams carbohydrate, 94 milligrams cholesterol, 237 milligrams sodium, 3 grams fiber.

EASY CHEESECAKE

Servings: makes 12 servings

Prep time: less than 10 minutes; chilling time: 2 to 4 hours

Cook time: 40 to 45 minutes

  • For the cheesecake:
  • 3/4 cup 1 percent milk
  • 2 teaspoons pure vanilla extract
  • 2 eggs
  • 1 cup white sugar
  • 1/2 cup reduced-fat baking mix (such as Bisquick)
  • 2 (8-ounce) packages less-fat cream cheese (softened and cut into cubes)
  • For the topping:
  • 1 cup reduced-fat sour cream
  • 2 tablespoons white sugar
  • 2 teaspoons pure vanilla extract
  • 2 cups any fresh berries

Heat oven to 350 degrees. Coat a 9 1/2-by-2-inch pie plate with cooking spray. Place milk, vanilla, eggs, sugar and baking mix in a blender; cover and blend on high for 15 seconds. Add cream cheese and blend 2 more minutes. Pour into pie plate. Bake 40 to 45 minutes or until knife inserted in center comes out clean. Refrigerate until cool.

In a small bowl, combine sour cream, sugar and vanilla; mix well and spread over cooled cheesecake. Slice and serve with berries.

Per serving: 252 calories, 7 grams protein, 12 grams fat (43 percent calories from fat), 7.4 grams saturated fat, 28 grams carbohydrate, 69 milligrams cholesterol, 253 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND CHEESE SANDWICHES on pumpernickel bread. Serve with deli SPLIT PEA SOUP and deli COLESLAW. Scoop STRAWBERRY ICE CREAM for dessert.

Shopping List

cheese and pumpernickel bread for sandwiches, deli split pea soup, deli coleslaw, strawberry ice cream.

Tuesday: Meatless

For an easy no-meat dinner, try ESCAROLE AND WHITE BEANS. In a large pot, on medium heat, cook 2 chopped onions and 2 chopped garlic cloves in 1 tablespoon olive oil. Add 2 heads chopped escarole and 1/2 cup unsalted vegetable broth. Cook until softened. Add 2 cups marinara sauce and 2 (15-ounce) cans rinsed reduced-sodium white beans; heat through.

Serve with a LETTUCE WEDGE and HARD-COOKED EGG SLICES and WHOLE-GRAIN BREAD. Leftover CHEESECAKE is your dessert.

Shopping List

onions, garlic, olive oil, escarole, unsalted vegetable broth, marinara sauce, canned reduced-sodium white beans, lettuce, eggs, whole-grain bread.

Wednesday: Kids

Say the word "steak," and the kids will come running for Mom's STUFFED CUBED STEAKS. Spread 1/2 cup prepared bread-stuffing mix on each cubed steak. Roll up; secure with wooden picks. Brown in some butter in a nonstick skillet on medium-high. Add 1 cup unsalted beef broth. Cover and simmer on low or 30 minutes or until tender.

Serve the kid-pleaser with MASHED POTATOES (frozen), PEAS AND CARROTS (frozen) and SOFT ROLLS. Let them nibble on APPLE SLICES for dessert.

Shopping List

bread-stuffing mix, cubed steaks, butter, unsalted beef broth, frozen mashed potatoes, frozen peas and carrots, soft rolls, apple slices.

Thursday: Express

Make it a quick meal with BEAN BURRITOS (frozen). Top them with SALSA and reduced-fat SOUR CREAM. Serve with boil-in-a-bag BROWN RICE. Add a salad of SLICED ORANGES ON LETTUCE. Finish with instant LEMON PUDDING made with 1 percent milk.

Shopping List

frozen bean burritos, salsa, reduced-fat sour cream, boil-in-a-bag brown rice, oranges, lettuce, instant lemon pudding, 1 percent milk.

Friday: Budget

Enjoy the flavor and low cost of HARVEST DRUMSTICKS. Serve them over THIN SPAGHETTI and add MIXED GREENS and GARLIC BREAD for a fine meal. Dessert? It's fresh PINEAPPLE SPEARS.

Shopping List

skinless, bone-in chicken drumsticks, Italian seasoning, coarse salt, pepper, canola oil, canned fire-roasted diced tomatoes, bacon, onion, garlic, dry red wine, multigrain thin spaghetti, zucchini, mixed salad greens, garlic bread, fresh pineapple spears.

HARVEST DRUMSTICKS

Servings: makes 6 servings

Prep time: less than 10 minutes

Cook time: about 3 hours on high, plus pasta

  • 1 1/2 pounds skinless, bone-in chicken drumsticks
  • 1/2 teaspoon Italian seasoning
  • Coarse salt and pepper to taste
  • 1 1/2 tablespoons canola oil
  • 1 (28-ounce) can fire-roasted diced tomatoes, lightly drained
  • 2 slices cooked bacon, crumbled
  • 1 small onion, chopped
  • 1 teaspoon minced garlic
  • 1/2 cup dry red wine
  • 8 ounces multigrain thin spaghetti
  • 2 medium zucchini, sliced

Sprinkle chicken with Italian seasoning, salt and pepper. Heat oil in a large nonstick skillet on medium-high. Add chicken and cook 4 to 5 minutes or until browned on all sides, turning often. In a 4-quart or larger slow cooker, combine tomatoes, bacon, onion, garlic and wine. Add chicken; cook on high 2 1/2 to 3 hours or until tender.

Meanwhile, cook spaghetti according to directions; drain. Stir in zucchini to slow cooker during last 5 minutes of cooking. Serve mixture over pasta.

Per serving: 340 calories, 24 grams protein, 9 grams fat (22 percent calories from fat), 1.5 grams saturated fat, 40 grams carbohydrate, 78 milligrams cholesterol, 464 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Your guests will enjoy TILAPIA FILLETS WITH MUSTARD-PECAN TOPPING. Heat oven to 350 degrees. Line a baking sheet with nonstick foil. In a small bowl, combine 1/4 cup low-fat mayonnaise and 2 tablespoons brown mustard. With paper towels, pat 1 pound tilapia fillets lightly to dry. Arrange fish fillets on prepared baking sheet. Spread mayonnaise mixture over each fillet; sprinkle with 1/4 cup finely chopped pecans; press down gently.

Bake for 12 to 15 minutes, until fish is opaque throughout. Serve with COUSCOUS, fresh GREEN BEANS and BAGUETTES. CARROT CAKE is always a favorite dessert.

Shopping List

low-fat mayonnaise, brown mustard, tilapia fillets, pecans, couscous, fresh green beans, baguettes, carrot cake.

health

7 Day Menu Planner for October 02, 2016

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

Sunday: Family

Offer a MARINATED FLANK STEAK for the family using a dry or prepared marinade and follow the directions on the package. Grill the steak (1 1/2 pounds) for 11 to 21 minutes on a medium grill for medium rare to medium doneness. To serve, thinly slice across the grain.

On the side, serve TRIPLE CORN BAKE. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, combine 1 (16-ounce) can cream-style corn, 1 (16-ounce) can rinsed and drained no-salt-added corn kernels, 1 (4-ounce) can chopped green chilies, 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy or another brand), 8 ounces reduced-fat sour cream and 1 lightly beaten egg; mix well. Spoon into baking dish; bake 30 minutes.

Serve with steamed FRESH ZUCCHINI. Add MIXED GREENS. For dessert, make STRAWBERRY ICE CREAM SANDWICHES with poundcake slices and strawberry ice cream for the filling.

Plan

Save enough steak, corn bake and cake for Monday. Save enough ice cream for Wednesday.

Shopping List

flank steak, dry or prepared marinade for steak, cooking spray, canned cream-style corn, canned no-salt-added corn kernels, canned chopped green chilies, corn muffin mix (such as Jiffy or another brand), reduced-fat sour cream, egg, fresh zucchini, salad greens, pound cake, strawberry ice cream.

Monday: Heat and Eat

Use the leftover steak in MEDITERRANEAN WRAPS. In a bowl, add steak (cut into strips), drained roasted red peppers (sliced) from a 12-ounce jar and 1/2 cup reduced-fat crumbled feta cheese; stir to mix. Spread 1 side of 4 large fat-free flour tortillas with 2 tablespoons refrigerated ranch dip. Top each tortilla with fresh baby spinach (from a 5-ounce bag), followed with the steak mixture, keeping spinach and steak 1 inch from the edge. Start at the edge nearest you and roll tightly. Cut in half diagonally and serve.

Heat the leftover TRIPLE CORN BAKE and add CARROT STICKS to nibble on. Slice the leftover POUNDCAKE for dessert.

Shopping List

jarred roasted red peppers, reduced-fat crumbled feta cheese, large fat-free flour tortillas, refrigerated ranch dip, fresh baby spinach, carrot sticks.

Tuesday: Meatless

BAKED POTATOES WITH VEGETABLES is a light dinner. Steam 4 cups frozen or fresh mixed vegetables. Stuff 4 baked potatoes with the vegetables and top with reduced-fat sour cream mixed with dried or fresh chopped oregano leaves and dried or fresh chopped basil leaves. Season with coarse salt and pepper to taste.

Serve with a ROMAINE SALAD with egg slices and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE sprinkled with coconut is easy.

Shopping List

frozen or fresh mixed vegetables, potatoes to bake, reduced-fat sour cream, dried or fresh oregano and basil, coarse salt, pepper, romaine, eggs, whole-grain bread, fresh pineapple, coconut.

Wednesday: Budget

We never mind saving money when SOUTH OF THE BORDER CHICKEN CHILI is on the menu. Serve with a crisp LETTUCE WEDGE and CORNBREAD (from a mix). Enjoy leftover ICE CREAM for an easy dessert.

Shopping List

canola oil, boneless skinless chicken breasts, red or green bell pepper, package white chicken chili seasoning mix (such as McCormick or another brand), can reduced-sodium cannellini beans, can reduced-sodium black beans, can diced tomatoes with green chilies, can no-salt-added whole kernel corn, shredded cheddar cheese, avocado, cilantro and reduced-fat sour cream, lettuce, cornbread mix.

SOUTH OF THE BORDER CHICKEN CHILI

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 1 tablespoon canola oil
  • 1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
  • 1/2 cup small chopped red or green bell pepper
  • 1 (1.25- to 1.5-ounce) package white chicken chili seasoning mix (such as McCormick or another brand)
  • 1 cup water
  • 1 (15-ounce) can reduced-sodium cannellini beans, undrained
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (14 1/2-ounce) can diced tomatoes with green chilies, drained
  • 1 (8 3/4-ounce) can no-salt-added whole kernel corn, rinsed

Shredded cheddar cheese, sliced avocado, chopped cilantro and reduced-fat sour cream for garnishes.

Heat oil in large nonstick skillet on medium. Add chicken and bell pepper; cook and stir 5 minutes. Stir in seasoning mix, water, both beans, tomatoes and corn. Bring to boil. Reduce heat to low; cover and simmer 10 minutes. Cook chicken until no longer pink or the temperature registers 165 degrees, and serve.

Per serving: 249 calories, 23 grams protein, 5 grams fat (17 percent calories from fat), 0.6 gram saturated fat, 33 grams carbohydrate, 48 milligrams cholesterol, 936 milligrams sodium, 8 grams fiber.

Thursday: Kids

Calling all kids for MACARONI AND CHEESE WITH HAM. Add a deli CARROT SALAD and SOFT ROLLS. Show the children how to make instant CHOCOLATE PUDDING with 1 percent milk and then drizzle it with chocolate syrup.

Shopping List

elbow macaroni, butter, flour, 1 percent milk, coarse salt, 50 percent light cheddar cheese, canned mild chopped chilies, diced ham, deli carrot salad, soft rolls, instant chocolate pudding, chocolate syrup.

MACARONI AND CHEESE WITH HAM

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 5 minutes, plus macaroni

  • 16 ounces elbow macaroni
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 3 cups 1 percent milk, divided
  • 1/8 teaspoon coarse salt
  • 2 cups shredded 50 percent light cheddar cheese
  • 1 (4-ounce) can mild chopped chilies
  • 4 ounces diced ham

Cook macaroni according to directions, but without oil.

Meanwhile, melt butter in pan over medium heat. Whisk in flour; cook 2 minutes. Whisk in 1 cup milk. Gradually whisk in remaining milk, 1 cup at a time, until smooth. Add salt. Simmer, whisking for 2 minutes or until thickened. Remove from heat. Stir in cheese and chilies. Drain pasta; return to pot. Stir in cheese sauce and ham and serve.

Per serving: 312 calories, 17 grams protein, 9 grams fat (26 percent calories from fat), 5.4 grams saturated fat, 41 grams carbohydrate, 31 milligrams cholesterol, 404 milligrams sodium, 1 gram fiber.

Friday: Express

Rather than cook, try a lower-sodium frozen entree tonight that's high in nutrients and load it up with any vegetables you have on hand. Add a packaged ITALIAN SALAD and GARLIC BREAD. For dessert, PEACHES sprinkled with nutmeg is always good.

Shopping List

any lower-sodium frozen entree, packaged Italian salad, garlic bread, peaches, nutmeg.

Saturday: Easy Entertaining

Serve your lucky guests CHICKEN WITH OLIVE PICADILLO SALSA. Accompany the flavor-packed chicken with BLACK BEANS and packaged YELLOW RICE. Add a ROMAINE SALAD and BAGUETTES.

For dessert, BERRIES IN LIME SYRUP is perfect. Heat 1/3 cup sugar and 1/4 cup water to boil until sugar dissolves. Remove from heat; stir in 1/4 cup fresh lime juice. Refrigerate until cold. Refrigerate 6 cups strawberries cut in half. Pour syrup over berries, add lime zest (green part only) and toss to coat. Garnish with thin strips of lime peel if desired.

Shopping List

olive oil, boneless skinless chicken breast halves, salt-free or other jerk seasoning, onion, red or green bell pepper, garlic, canned no-salt-added diced tomatoes and green chilies, Spanish olives with pimientos, golden or dark raisins, capers, Worcestershire sauce, canned reduced-sodium black beans, packaged yellow rice, romaine, baguettes, sugar, limes, strawberries.

CHICKEN WITH OLIVE PICADILLO SALSA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 25 minutes

  • 1 tablespoon olive oil
  • 4 (6-ounce) boneless, skinless chicken breast halves
  • 1 to 3 teaspoons salt-free or other jerk seasoning, divided (see NOTE)
  • 1 medium onion, chopped
  • 1 medium red or green bell pepper, chopped
  • 2 cloves garlic, minced
  • 1 (10-ounce) can no-salt-added diced tomatoes and green chilies with liquid (such as Rotel)
  • 3/4 cup whole Spanish olives stuffed with pimientos, halved
  • 1/2 cup golden or dark raisins
  • 1 tablespoon capers, drained
  • 1 tablespoon Worcestershire sauce

Heat oil in a large nonstick skillet on medium. Add chicken; sprinkle chicken with half the jerk seasoning. Cook 4 minutes. Turn; sprinkle remaining seasoning over chicken. Continue to cook 4 minutes. Transfer to a plate; cover with foil.

To skillet, add onion, bell pepper and garlic. Cook 3 minutes, stirring occasionally. Add tomatoes, olives, raisins, capers and Worcestershire sauce. Increase heat to medium-high and simmer 5 minutes. Return chicken to skillet along with collected juices, turning to coat. Continue cooking about 5 minutes or until chicken is no longer pink. Transfer chicken to serving platter; top with olive mixture and serve.

NOTE: The more jerk seasoning, the spicier. I used the whole amount.

Per serving: 356 calories, 38 grams protein, 11 grams fat (28 percent calories from fat), 1.9 grams saturated fat, 26 grams carbohydrate, 109 milligrams cholesterol, 865 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for September 25, 2016

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

Sunday: Family

Add a little spice to family day with PORK TENDERLOIN WITH ASIAN DRY RUB. Heat oven to 425 degrees. Mix together 1 tablespoon packed light brown sugar, 1 teaspoon ground ginger, 1/4 teaspoon cinnamon, 1/4 teaspoon coarse salt, 1/4 teaspoon black pepper, 1/8 teaspoon ground cloves and 1/8 teaspoon cayenne pepper. Rub 2 (1-pound) pork tenderloins with mixture. Place pork in roasting pan; roast 15 to 18 minutes or until internal temperature is 145 degrees. Remove from oven; tent with foil and let stand 3 minutes. Cut into slices.

Serve with BROWN RICE tossed with thinly sliced green onions and chopped cilantro. Add SNOW PEAS and chopped RED BELL PEPPER drizzled with sesame oil. Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. Make or buy APPLE TURNOVERS for dessert.

Plan

Save enough pork for Monday.

Shopping List

light brown sugar, ground ginger, cinnamon, coarse salt, black pepper, ground cloves, cayenne pepper, pork tenderloins, brown rice, green onions, cilantro, snow peas, red bell pepper, sesame oil, romaine, whole-grain bread, apple turnovers.

Monday: Heat and Eat

Use the leftover pork for PORK TACOS. Warm the pork and chop. To warmed corn tortillas, add the pork, fresh chopped cilantro, salsa and sliced avocados. Serve with canned reduced-sodium PINTO BEANS and SALAD GREENS. Try PEARS for a light dessert.

Shopping List

corn tortillas, fresh cilantro, salsa, avocados, canned reduced-sodium pinto beans, salad greens, pears.

Tuesday: Express

Take it easy tonight and serve CHICKEN STUFFED AVOCADOS. Stuff each avocado half with about 1/3 cup deli chicken salad; garnish with paprika. Serve TOMATO WEDGES and hard-cooked EGG SLICES on the side. Add WHOLE-GRAIN ROLLS. BANANA PUDDING is an easy dessert.

Shopping List

avocados, deli chicken salad, paprika, tomatoes, eggs, whole-grain rolls, banana pudding.

Wednesday: Kids

The kids won't be able to resist SHEPHERD-STYLE PIE with its creamy mashed potato and cheese topping. Serve with GREEN BEANS and BREAD STICKS. Slice KIWIFRUIT for dessert.

Plan

Prepare Thursday's baked pasta tonight.

Shopping List

frozen mashed potatoes, lean ground beef, ground turkey breast, onion, frozen green peas and sliced carrots, flour, coarse salt, pepper, lower-sodium beef broth, cooking spray, egg, 50 percent light cheddar cheese, green beans, bread sticks, kiwifruit.

SHEPHERD-STYLE PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 45 minutes, plus potatoes

  • 1 (22-ounce) package frozen mashed potatoes (see Note)
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 medium onion, chopped
  • 1 cup frozen green peas and sliced carrots, thawed
  • 2 tablespoons flour
  • 1 teaspoon coarse salt, divided
  • 1/2 teaspoon pepper, divided
  • 1 cup lower-sodium beef broth
  • 1 lightly beaten egg
  • 1/2 cup shredded 50 percent light cheddar cheese

Prepare potatoes according to directions; set aside. Heat oven to 350 degrees.

Meanwhile, cook beef, turkey and onion in a large nonstick skillet for 6 to 8 minutes or until meat is no longer pink. Drain and return to skillet; add peas and carrots. Stir in flour, 1/2 teaspoon salt and 1/4 teaspoon pepper. Add broth and cook, stirring constantly, 3 minutes or until slightly thickened. Spoon into an 11-by-7-inch baking dish coated with cooking spray. Mix together potatoes, egg, and remaining salt and pepper. Spoon over beef mixture. Bake 25 minutes; sprinkle with cheese and bake 5 more minutes.

Note: Prepare any potatoes with skim milk.

Per serving: 351 calories, 27 grams protein, 10 grams fat (25 percent calories from fat), 4.4 grams saturated fat, 38 grams carbohydrate, 89 milligrams cholesterol, 817 milligrams sodium, 3 grams fiber.

Thursday: Meatless

Tonight's ITALIAN BAKED PASTA should be ready to go in the oven. Serve the no-meat pasta casserole with a SPINACH SALAD and GARLIC BREAD. PEACHES are good for dessert.

Shopping List

jarred no-salt-added or regular marinara sauce, canned diced tomatoes with basil, garlic and oregano, dried Italian seasoning, multigrain penne pasta, packaged sliced crimini mushrooms, less-fat cream cheese, reduced-fat sour cream, cooking spray, part-skim mozzarella cheese, fresh spinach, garlic bread, peaches.

ITALIAN BAKED PASTA

Servings: makes 10 servings

Prep time: 15 minutes; chilling time: 24 hours

Cook time: about 60 minutes

  • 2 (25- to 28-ounce) jars no-salt-added or regular marinara sauce
  • 1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, undrained
  • 2 teaspoons dried Italian seasoning
  • 1 pound multigrain penne pasta, uncooked
  • 1 (8-ounce) package sliced crimini mushrooms
  • 1 (8-ounce) package less-fat cream cheese, softened
  • 1/2 cup reduced-fat sour cream
  • 1 cup shredded part-skim mozzarella cheese

In a large bowl, combine marinara sauce, tomatoes with juice, Italian seasoning, uncooked pasta and mushrooms. With an electric mixer, beat the cream cheese and sour cream on low until smooth. Spread half the pasta mixture in a 9-by-13-inch baking dish coated with cooking spray; spread the cream cheese mixture evenly over pasta mixture. Top with remaining pasta mixture; sprinkle with mozzarella cheese. Cover and refrigerate 24 hours.

Heat oven to 350 degrees. Cover with nonstick foil and bake 50 minutes. Uncover and bake an additional 10 minutes or until bubbly and cheese is browned.

Per serving: 319 calories, 15 grams protein, 11 grams fat (29 percent calories from fat), 5.3 grams saturated fat, 43 grams carbohydrate, 30 milligrams cholesterol, 408 milligrams sodium, 5 grams fiber.

Friday: Budget

CHICKEN AND BLACK BEAN CHILI is easy and good. Place 2 pounds trimmed boneless, skinless chicken thighs in a 4-quart or larger slow cooker. Sprinkle chicken with 1 packet ranch dressing mix. Add 2 (15-ounce) cans rinsed reduced-sodium black beans, 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 1 (11-ounce) can rinsed whole kernel corn, 1 (10-ounce) can lightly drained Rotel tomatoes, 1 cup chunky salsa and 2 cups unsalted chicken broth. Cover and cook 6 hours on low. If too thick, add more broth.

Shred the chicken and spoon the chili over BROWN RICE and garnish with reduced-fat sour cream and chopped cilantro. Serve with MIXED GREENS and CORNBREAD (from a mix). Enjoy PLUMS for dessert.

Shopping List

boneless, skinless chicken thighs, ranch dressing mix, canned reduced-sodium black beans, canned reduced-sodium cannellini beans, canned whole kernel corn, Rotel tomatoes, chunky salsa, unsalted chicken broth, brown rice, reduced-fat sour cream, fresh cilantro, mixed greens, cornbread mix, plums.

Saturday: Easy Entertaining

"Yum, yum!" was the response from our guests when they tasted SHRIMP WITH PENNE PASTA, SPINACH AND NUTMEG. Serve the flavorful pasta with an ITALIAN SALAD and WHOLE-GRAIN BREAD. Buy KEY LIME PIE for dessert.

Shopping List

multigrain penne pasta, fresh baby spinach, butter, large uncooked shrimp, coarse salt, sweet onion (such as Vidalia or another sweet onion), unsalted vegetable broth, dry vermouth, lemon, less-fat cream cheese, nutmeg, black pepper, Italian salad, whole-grain bread, Key lime pie.

SHRIMP WITH PENNE PASTA, SPINACH AND NUTMEG

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 25 minutes, plus pasta

  • 12 ounces multigrain penne pasta
  • 1 (10-ounce) package fresh baby spinach
  • 1 tablespoon butter, divided
  • 1 1/2 pounds large uncooked shrimp, peeled and deveined
  • 1/2 teaspoon coarse salt, divided
  • 2 1/2 cups chopped sweet onion (such as Vidalia or another sweet onion)
  • 1 cup unsalted vegetable broth
  • 1/4 cup dry vermouth
  • 1 teaspoon lemon zest (yellow part only)
  • 1/2 cup less-fat cream cheese
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon freshly ground black pepper

Cook pasta according to directions; drain well. Return to pan and add spinach; toss well until spinach wilts. In a large nonstick skillet, melt half of the butter on medium-high. Add shrimp. Sprinkle with 1/4 teaspoon salt; cook 3 minutes or until shrimp are opaque. Remove shrimp from skillet and cover; set aside.

Melt remaining butter in skillet over medium heat. Add onion; cook 10 minutes or until softened, stirring often. Stir in broth, vermouth and zest. Increase heat to medium-high; cook 8 minutes or until mixture begins to thicken. Reduce heat to medium. Add cream cheese; stir until well-blended. Stir in remaining salt, nutmeg and pepper; remove from heat. Add shrimp and onion mixture to pasta mixture; toss to combine. Serve immediately.

Per serving: 411 calories, 36 grams protein, 8 grams fat (18 percent calories from fat), 4.1 grams saturated fat, 49 grams carbohydrate, 201 milligrams cholesterol, 530 milligrams sodium, 6 grams fiber.

Next up: More trusted advice from...