health

7 Day Menu Planner for October 30, 2016

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

Sunday: Family

For a special family day meal, serve VEGETABLE-LAMB CHOP SKILLET DINNER. The combination goes well with a RED-TIP LETTUCE SALAD. Finish with MOCHA ICE CREAM for dessert.

Plan

Save enough ice cream for Tuesday.

Shopping List

lamb shoulder chops, coarse salt, pepper, olive oil, garlic, dry white wine or unsalted chicken broth, beef bouillon cube, cauliflower, carrots, onions, potatoes, fresh broccoli, cherry tomatoes, parsley, red-tip lettuce, mocha ice cream.

VEGETABLE-LAMB CHOP SKILLET DINNER

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 4 lamb shoulder chops, 3/4-inch thick
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 tablespoons olive oil
  • 2 cloves garlic, crushed
  • 1/2 cup dry white wine or unsalted chicken both
  • 1/2 cup boiling water
  • 1 beef bouillon cube
  • 1 1/2 cups loosely packed cauliflower, cut into bite-size pieces
  • 2 large carrots, thickly sliced
  • 4 small onions
  • 2 medium potatoes, peeled and quartered
  • 3/4 cup broccoli florets
  • 8 cherry tomatoes
  • Chopped parsley for garnish

Sprinkle both sides of chops with salt and pepper. In a large nonstick skillet, heat olive oil with garlic on medium. Add chops; brown on both sides. Add wine, boiling water and bouillon cube. Simmer, covered, for 30 minutes or until chops are almost tender. Arrange cauliflower, carrots, onions and potatoes around chops. Simmer, covered, for 15 to 20 minutes or until all are tender. During the last 8 minutes of cooking, add broccoli. Add tomatoes during last 5 minutes of cooking. Arrange on large platter; garnish with parsley and serve.

Per serving: 417 calories, 29 grams protein, 16 grams fat (35 percent calories from fat), 4.3 grams saturated fat, 38 grams carbohydrate, 77 milligrams cholesterol, 801 milligrams sodium, 6 grams fiber.

Monday: Meatless

Cooler days call for no-meat ITALIAN VEGETABLE STEW. In a large pot on medium-high, cook 3 cups diced potatoes and 3 cups chopped onions in 2 tablespoons olive oil for 10 minutes or until potatoes are browned and onion is softened. Add 3 cups sliced fresh zucchini, 2 (14 1/2-ounce) cans undrained diced tomatoes with oregano and garlic, 1 (14-ounce) can unsalted vegetable broth and 1 1/2 teaspoons dried oregano. Cover and simmer 10 minutes.

Serve with a SPINACH SALAD and HARD-COOKED EGG WEDGES along with CHEESE TOAST. PLUMS are a simple dessert.

Plan

Save enough stew for Tuesday.

Shopping List

potatoes, onions, olive oil, fresh zucchini, canned diced tomatoes with oregano and garlic, unsalted vegetable broth, dried oregano, fresh spinach, eggs, bread and cheese (for cheese toast), plums.

Tuesday: Heat and Eat

Make VEGETABLE SOUP for a quick meal. Thin the leftover stew with unsalted chicken broth to the desired thickness and heat. Serve with SMOKED-TURKEY-AND-CHEESE-ON-RYE SANDWICHES. Enjoy leftover ice cream for dessert.

Plan

Buy enough smoked turkey breast for Wednesday.

Shopping List

unsalted chicken broth, smoked turkey breast, any cheese, rye bread.

Wednesday: Budget

SMOKED TURKEY ENCHILADAS have two great qualities: They're easy to make and packed with flavor. Serve with canned reduced-sodium PINTO BEANS and a GUACAMOLE SALAD. Fresh PINEAPPLE SPEARS are good for dessert.

Shopping List

corn tortillas, cooking spray, green salsa (salsa verde) or red salsa, reduced-fat sour cream, fresh cilantro, shredded reduced-fat Swiss cheese, jar roasted red peppers, tomatoes, lettuce, green onions, canned reduced-sodium pinto beans, guacamole, fresh pineapple spears.

SMOKED TURKEY ENCHILADAS

Servings: makes 8 enchiladas

Prep time: 15 minutes

Cook time: about 30 minutes

  • 8 corn tortillas
  • 1 1/4 cups green salsa (salsa verde) or red salsa
  • 1/2 cup reduced-fat sour cream
  • 1/4 cup chopped fresh cilantro
  • 1 1/2 cups chopped smoked turkey breast (about 8 ounces)
  • 6 ounces shredded reduced-fat Swiss cheese, divided
  • 1 (7-ounce) jar roasted red peppers, drained and sliced
  • Diced tomatoes, shredded lettuce and sliced green onions for garnish

Heat oven to 425 degrees. Place tortillas in oven on a flat baking sheet; bake 5 minutes and remove from oven. Coat a 7-by-11-inch baking dish with cooking spray. In a medium bowl, mix salsa, sour cream and cilantro. Spread 1/2 cup over bottom of baking dish. In another bowl, combine turkey, 1 cup Swiss cheese and roasted peppers. Spoon scant 1/2 cup turkey mixture down center of each tortilla. Roll up; place seam-side down in baking dish. Pour remaining salsa mixture over top. Cover with nonstick foil and bake 15 minutes or until bubbly. Uncover; sprinkle with remaining Swiss cheese and bake 10 minutes or until cheese melts. Garnish with tomatoes, lettuce and green onions, and serve.

Per enchilada: 163 calories, 14 grams protein, 6 grams fat (33 percent calories from fat), 3.2 grams saturated fat, 13 grams carbohydrate, 30 milligrams cholesterol, 606 milligrams sodium, 1 gram fiber.

Thursday: Kids

TEX-MEX MAC AND CHEESE is a double whammy that's full of the kids' favorite flavors and is easy. Stir 1 (14 1/2-ounce) can diced tomatoes with mild green chilies into any prepared macaroni and cheese. Heat through. Garnish with freshly grated parmesan cheese. On the side, serve halved CHERRY TOMATOES with the kids' favorite DIP and BREADSTICKS. Slurpy CREAMSICLES are a messy dessert the kids will like.

Shopping List

canned diced tomatoes with mild green chilies, any macaroni and cheese, parmesan cheese, cherry tomatoes, dip, breadsticks, Creamsicles.

Friday: Express

Take it easy and make SEAFOOD SALAD WRAPS for dinner. Line 4 fat-free burrito-size flour tortillas with lettuce leaves. Spread 1/4 pound deli seafood salad down the center of each tortilla. Top with sliced avocado and sliced red onion. Roll tortillas around filling and wrap in wax paper for easy eating. Serve with BAKED CHIPS on the side. For dessert, top FRESH TROPICAL FRUITS with shredded COCONUT.

Shopping List

fat-free burrito-size flour tortillas, lettuce, deli seafood salad, avocado, red onion, baked chips, fresh tropical fruits, shredded coconut.

Saturday: Easy Entertaining

For a perfect fall meal for guests, serve CHICKEN WITH ROASTED APPLES.

Serve with BROWNED BRUSSELS SPROUTS. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 1/2 pounds trimmed and halved fresh brussels sprouts, 1/4 teaspoon coarse salt and 3 thinly sliced garlic cloves; cook 15 minutes or until lightly browned, stirring occasionally. Stir in 2 teaspoons balsamic vinegar; cook 1 minute.

Add MASHED POTATOES and RYE BREAD. For dessert, enjoy COCONUT CAKE.

Shopping List

Braeburn apples, dried sage, cinnamon, nutmeg, garlic, coarse salt, bone-in skinless chicken thighs, pepper, fresh parsley, olive oil, fresh brussels sprouts, balsamic vinegar, mashed potatoes, rye bread, coconut cake.

CHICKEN WITH ROASTED APPLES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 minutes

  • 1 1/2 pounds Braeburn apples, peeled and chopped
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 4 cloves garlic, chopped
  • 1/2 teaspoon coarse salt, divided
  • 8 bone-in skinless chicken thighs (2 to 2 1/2 pounds)
  • 1/4 teaspoon pepper
  • Chopped fresh parsley for garnish

Heat oven to 475 degrees. In a large bowl, combine apples, sage, cinnamon, nutmeg, garlic and 1/4 teaspoon salt; toss to coat. Spread mixture on a large flat baking sheet covered with nonstick foil. Sprinkle chicken with remaining salt and the pepper and arrange on top of apple mixture. Bake 25 minutes or until chicken is done and apples are tender. Remove chicken and keep warm. Partially mash apple mixture with potato masher (or 2 forks) and serve with chicken. Sprinkle with parsley, if desired.

Per serving: 318 calories, 32 grams protein, 11 grams fat (31 percent calories from fat), 3 grams saturated fat, 23 grams carbohydrate, 175 milligrams cholesterol, 354 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for October 23, 2016

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

Sunday: Family

Make family day special with MUSTARD-CRUSTED PORK ROAST on the menu. Heat oven to 400 degrees. Season 1 (2-pound) trimmed, boneless pork loin roast with coarse salt and pepper to taste. Place in a shallow pan and roast 20 minutes per pound.

Meanwhile, place 1 cup garlic croutons in a resealable plastic bag; roll croutons with rolling pin or bottle until crushed. Remove roast from oven; spread surface of pork with 2 tablespoons spicy mustard and sprinkle with crouton crumbs. Return to oven; roast 10 to 15 minutes longer, or until thermometer inserted in roast reads 145 degrees. Remove from oven, tent with foil and let stand 3 minutes; slice.

Add your own CHEESE GRITS, GREEN BEANS and BISCUITS. STRAWBERRY ICE CREAM topped with fresh STRAWBERRIES is an easy dessert.

Plan

Save enough pork for Tuesday and enough ice cream for Wednesday.

Shopping List

boneless pork loin roast, coarse salt, pepper, garlic croutons, spicy mustard, cheese grits, green beans, biscuits, strawberry ice cream, fresh strawberries.

Monday: Budget-Halloween

Tonight, prepare economical PUMPKIN PATCH CHILI for your little pirates and princesses. Alongside, serve a RED-TIP LETTUCE SALAD and CORNBREAD (from a mix). For dessert, GHOSTS IN THE GRAVEYARD CUPCAKES are scary.

Plan

Save enough cupcakes for Tuesday.

Shopping List

canola oil, onion, green bell pepper, red bell pepper, garlic, ground turkey breast, canned no-salt-added diced tomatoes, canned pumpkin puree, chili powder, black pepper, coarse salt, unsalted chicken broth, 50 percent light cheddar cheese, reduced-fat sour cream, red-tip lettuce, cornbread mix, packaged two-layer size white cake mix, pure vanilla extract, black food color, vanilla frosting, oval-shaped cookies, chocolate sprinkles, miniature chocolate chips.

PUMPKIN PATCH CHILI

Servings: makes about 8 cups

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 tablespoon canola oil
  • 1 cup chopped onion
  • 1/2 small green bell pepper, chopped
  • 1 small red bell pepper, chopped
  • 1 clove garlic, minced
  • 1 pound ground turkey breast
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice
  • 1 (15-ounce) can pumpkin puree
  • 1 1/2 tablespoons chili powder
  • 1/2 teaspoon black pepper
  • Dash coarse salt
  • 1 (14-ounce) can unsalted chicken broth (see Note)
  • 1/2 cup shredded 50 percent light cheddar cheese
  • 1/2 cup reduced-fat sour cream

Heat canola oil in a large nonstick skillet on medium. Add onion, both bell peppers and garlic, and cook 10 minutes or until softened. Stir in turkey and cook 5 minutes or until no longer pink; drain. Mix in tomatoes with juice, pumpkin puree, chili powder, black pepper, salt and broth. Reduce heat to low; cover and simmer 20 minutes. Ladle into bowls and garnish with cheese and sour cream.

Note: Chili will be thick; add additional chicken broth or water to thin as desired.

Per serving: 172 calories, 18 grams protein, 6 grams fat (30 percent calories from fat), 2.3 grams saturated fat, 12 grams carbohydrate, 50 milligrams cholesterol, 251 milligrams sodium, 4 grams fiber.

GHOSTS IN THE GRAVEYARD CUPCAKES

Servings: makes 24 cupcakes

Prep time: 30 minutes

Cook time: for the cupcakes

  • 1 package (two-layer size) white cake mix
  • 1 teaspoon pure vanilla extract
  • 1 1/4 teaspoons black food color, divided
  • 2 (16-ounce) containers vanilla frosting
  • 24 oval-shaped cookies
  • Chocolate sprinkles (for decoration)
  • Miniature chocolate chips (for decoration)

Prepare cake mix for cupcakes as directed on package, adding vanilla extract. Tint cake batter gray with 1/4 teaspoon black food color. Bake as directed on package for cupcakes. Cool cupcakes on wire rack. Tint 1 container vanilla frosting black with 1 teaspoon black food color. Frost cupcakes, reserving 1/4 cup of frosting. Spoon reserved frosting into small resealable plastic bag. Snip a small corner from bag. Pipe "RIP" onto top half of each cookie. Push tombstone cookies gently into cupcakes.

For each cupcake's ghost, spoon remaining container of white frosting into large resealable plastic bag. Snip a corner from bag. For the body of the ghost, pipe 1/2-inch dollop next to tombstone. Pipe a smaller dollop on top, lifting while squeezing bag so that top of dollop is pointed. This is the head of the ghost. Use chocolate sprinkles and chocolate chips to decorate the ghost's face.

Note: For easier measurement, 1/4 teaspoon food color is equal to 20 to 25 drops.

Per cupcake: 255 calories, 2 grams protein, 10 grams fat (36 percent calories from fat), 2 grams saturated fat, 39 grams carbohydrate, 16 milligrams cholesterol, 233 milligrams sodium, no fiber.

Tuesday: Heat and Eat

Slice the leftover pork and make PORK SANDWICHES on kaiser rolls spread with honey mustard and topped with romaine. Serve with BAKED SWEET POTATO WEDGES. Munch on leftover CUPCAKES for dessert.

Shopping List

kaiser rolls, honey mustard, romaine, sweet potatoes to bake.

Wednesday: Express

TACO SALAD is a quick dinner. Prepare dinner according to package directions for less-sodium taco filling. Add canned reduced-sodium rinsed black beans to packaged salad greens; top with taco filling and salsa. Add CORN CHIPS on the side. Serve the filling meal with GUACAMOLE. Scoop leftover ICE CREAM for dessert.

Shopping List

packaged less-sodium taco filling and ingredients, canned reduced-sodium black beans, packaged salad greens, salsa, corn chips, guacamole.

Thursday: Meatless

Who would ever miss meat with this delicious CREAMY MUSHROOM STEW served over no-yolk NOODLES? Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, PEARS are light.

Shopping List

no-yolk noodles, butter, onion, crimini mushrooms, canned unsalted vegetable broth, dry sherry, reduced-fat sour cream, quick-mixing flour, coarse salt, pepper, fresh parsley, fresh spinach, whole-grain rolls, pears.

CREAMY MUSHROOM STEW

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: about 20 minutes

  • 8 ounces no-yolk noodles
  • 1 tablespoon butter
  • 2 cups chopped onion
  • 1 pound sliced crimini mushrooms
  • 1 (14-ounce) can unsalted vegetable broth
  • 3 tablespoons dry sherry
  • 1 1/2 cups reduced-fat sour cream
  • 3 tablespoons quick-mixing flour
  • Coarse salt and pepper to taste
  • 2 tablespoons chopped fresh parsley

Cook noodles according to directions; drain and set aside.

Meanwhile, in a large nonstick skillet, melt butter on medium. Add onion and cook 10 minutes or until softened. Increase heat to medium-high; add mushrooms. Cook 5 minutes or until the mushrooms lose their moisture and are browned. Remove to a bowl. In the same skillet, stir in broth and sherry to deglaze the pan. Bring to boil; cook until the mixture is reduced by one-third. Reduce heat to low and return the mushrooms and onion to skillet. Remove pan from heat; mix together the sour cream and flour and blend into the mushrooms. Return skillet to stove and continue cooking over low heat, just until the sauce thickens. Season to taste with salt and pepper. Spoon over cooked noodles and garnish with parsley.

Per serving: 313 calories, 11 grams protein, 10 grams fat (30 percent calories from fat), 6 grams saturated fat, 44 grams carbohydrate, 36 milligrams cholesterol, 344 milligrams sodium, 3 grams fiber.

Friday: Kids

Kids are always in the mood for CHICKEN NACHOS. On a large microwave platter, layer 1 (10-ounce) bag nacho-style tortilla chips, 1 to 2 cups shredded Mexican-blend cheese and 1 (6- to 8-ounce) package refrigerated cooked Southwestern-style chicken breast strips. Microwave on high (100 percent power) 30 to 45 seconds or until cheese melts. Top with mild pico de gallo and garnish with reduced-fat sour cream. Serve with CARROT AND CELERY STICKS. Make dessert easy with GRAPES.

Shopping List

nacho-style tortillas chips, shredded Mexican-blend cheese, packaged refrigerated cooked Southwestern-style chicken breast strips, mild pico de gallo, reduced-fat sour cream, carrot and celery sticks, grapes.

Saturday: Easy Entertaining

Invite friends over for SCALLOPS WITH PESTO SAUCE. Rinse 1 pound sea scallops and pat dry with paper towels. In a large nonstick skillet, heat 1 1/2 teaspoons canola oil on medium-high. Add scallops and cook 4 minutes, turning once, or until golden and just barely opaque at centers. Remove skillet from heat and put scallops on plates. Add 1/3 cup refrigerated basil pesto and 2 tablespoons whipping cream to skillet (keep off the heat); stir to blend. Spoon sauce onto serving plates and top with scallops.

Serve with packaged LONG-GRAIN AND WILD RICE. Add a BOSTON LETTUCE SALAD and CRUSTY ROLLS. For dessert, buy a BANANA CREAM PIE.

Shopping List

sea scallops, canola oil, refrigerated basil pesto, whipping cream, packaged long-grain and wild rice, Boston lettuce, crusty rolls, banana cream pie.

health

7 Day Menu Planner for October 16, 2016

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

Sunday: Family

Treat the family to BAKED CHICKEN WITH FETA. Alongside, serve ORZO, steamed FRESH ZUCCHINI and WHOLE-GRAIN BREAD. Buy a LEMON MERINGUE PIE for dessert.

Plan

Prepare enough plain chicken and save enough pie for Monday.

Shopping List

boneless, skinless chicken breasts, cooking spray, coarse salt, pepper, lemon, reduced-fat crumbled feta cheese with basil and tomato, red bell pepper, fresh parsley, orzo, fresh zucchini, whole-grain bread, lemon meringue pie.

BAKED CHICKEN WITH FETA

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 25 to 30 minutes

  • 6 boneless, skinless chicken breasts (about 2 pounds)
  • Coarse salt and pepper to taste
  • 2 tablespoons fresh lemon juice, divided
  • 1 (3.5-ounce) package reduced-fat crumbled feta cheese with basil and tomato
  • 1/4 cup finely chopped red bell pepper
  • 1/4 cup finely chopped fresh parsley

Heat oven to 350 degrees. Flatten chicken to 1/2-inch thickness. Coat chicken with cooking spray and season with salt and pepper on both sides. Arrange chicken on a baking sheet lined with nonstick foil. Drizzle with 1 tablespoon lemon juice. Top with cheese; drizzle with remaining lemon juice. Bake 25 to 30 minutes or until chicken is no longer pink and juices are clear and registers 165 degrees. Remove from oven. Sprinkle with bell pepper and parsley.

Per serving: 206 calories, 35 grams protein, 6 grams fat (26 percent calories from fat), 2 grams saturated fat, 2 grams carbohydrate, 103 milligrams cholesterol, 393 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover cooked chicken for CHICKEN AND BLACK BEAN QUESADILLAS for an easy meal. Heat oven to 375 degrees. Combine 1 1/4 cups canned rinsed reduced-sodium black beans, 1/2 cup salsa and 3/4 cup shredded Monterey Jack cheese. Spread 1/4 of mixture on lower half of each of 4 large fat-free tortillas. Top each with 1/2 cup cooked (leftover) chicken cut into strips. Fold down upper half of tortillas to cover filling. Coat outsides of tortillas with butter-flavor cooking spray. Place on baking sheet; bake 10 to 15 minutes or until heated and cheese is melted. Serve with extra SALSA.

Add a SLICED AVOCADO SALAD (on shredded lettuce). Enjoy leftover PIE for dessert.

Shopping List

canned reduced-sodium black beans, salsa, shredded Monterey Jack cheese, large fat-free tortillas, butter-flavor cooking spray, avocado, lettuce.

Tuesday: Express

Keep it simple with a BEEF CAESAR SALAD. Combine 2 teaspoons fresh lemon juice, 1/2 teaspoon lemon zest (yellow part only) and prepared Caesar dressing from a 10-ounce packaged salad kit; set aside the croutons and parmesan cheese from the kit. Cut 12 ounces (1/4-inch thick) deli roast beef into 2-by-3/4-inch strips. In a large serving bowl, combine beef, salad greens and 1 cup grape tomatoes (halved). Pour dressing over mixture; toss to coat. Garnish with croutons and parmesan cheese.

Serve with BEAN SOUP and CRACKERS. Add PEACHES for dessert.

Plan

Save enough peaches for Thursday.

Shopping List

lemon, packaged Caesar salad kit with croutons and parmesan cheese, deli roast beef, grape tomatoes, bean soup, crackers, peaches.

Wednesday: Meatless

With lots of crunch and good flavor, no-meat ASIAN NOODLES WITH BROCCOLI AND CARROTS is sure to please. Serve it with a SPINACH SALAD and WHOLE-GRAIN BREAD. PLUMS are your dessert.

Shopping List

multigrain thin spaghetti, fresh broccoli, creamy peanut butter, reduced-sodium soy sauce, cider vinegar, garlic, shredded carrots, green onions, crushed red pepper, fresh spinach, whole-grain bread, plums.

ASIAN NOODLES WITH BROCCOLI AND CARROTS

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: less than 15 minutes

  • 12 ounces multigrain thin spaghetti
  • 1 bunch fresh broccoli (about 1 1/2 pounds) cut into bite-size florets
  • 2/3 cup creamy peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons cider vinegar
  • 1 tablespoon minced garlic
  • 1 cup shredded carrots
  • 1/2 cup sliced green onions
  • Crushed red pepper for garnish

Cook pasta according to directions; add broccoli the last 6 minutes of cooking. In a medium bowl, combine peanut butter, soy sauce, vinegar and garlic; mix well. Drain pasta and broccoli, reserving 1/2 cup cooking water. Return spaghetti/broccoli mixture to pot. Add reserved water to peanut butter mixture and stir until smooth. Add to pasta; toss to mix and coat. Top with carrots and green onions and toss again. Garnish with red pepper if desired and serve.

Per serving: 312 calories, 15 grams protein, 12 grams fat (33 percent calories from fat), 2.3 grams saturated fat, 41 grams carbohydrate, no cholesterol, 305 milligrams sodium, 7 grams fiber.

Thursday: Kids

Say "pizza," and say no more to the kids. This GRILLED CHICKEN PIZZA will bring them to the table in a hurry. Heat oven to 450 degrees. Place a 10-inch prebaked pizza crust on a baking sheet. Spread 1 cup pizza sauce over crust. Top with 1 (6-ounce) package refrigerated grilled chicken breast strips (such as Tyson or another brand) and 1 cup shredded part-skim mozzarella cheese. Bake 8 to 10 minutes or until cheese is melted and edge of crust is golden.

Serve with deli CARROT SALAD. For dessert, TAPIOCA PUDDING topped with leftover diced peaches is simple.

Shopping List

prebaked pizza crust, pizza sauce, packaged refrigerated grilled chicken breast strips (such as Tyson or another brand), shredded part-skim mozzarella cheese, deli carrot salad, tapioca pudding.

Friday: Budget

Keep food costs down with HAM STEAK (cook according to package directions). Toss 1 cup chopped fresh pineapple with 1/4 cup chopped fresh cilantro to go alongside the ham. Add BLACK-EYED PEAS (canned and rinsed), COLESLAW and BISCUITS. KIWIFRUIT is a colorful dessert.

Shopping List

packaged ham steak, fresh pineapple, fresh cilantro, canned black-eyed peas, coleslaw, biscuits, kiwifruit.

Saturday: Easy Entertaining

Serve your guests easy and delicious BEEF STROGANOFF for a special meal. Serve it over no-yolk NOODLES. Add GREEN BEANS, a ROMAINE SALAD and SOURDOUGH BREAD. FRUIT TARTS are a perfect dessert.

Shopping List

top round steak, garlic, canola oil, coarse salt, pepper, crimini mushrooms, less-sodium brown gravy mix, reduced-fat sour cream, no-yolk noodles, green beans, romaine, sourdough bread, fruit tarts.

BEEF STROGANOFF

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 10 minutes

  • 1 pound top round steak
  • 1 clove garlic, minced
  • 4 teaspoon canola oil, divided
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 8 ounces whole crimini mushrooms, sliced 1/2-inch thick
  • 1 (3/4-ounce) envelope less-sodium brown gravy mix
  • 1 cup cold water
  • 1/4 cup reduced-fat sour cream
  • 4 cups no-yolk noodles (about 5 ounces), cooked

Cut steak in half lengthwise, then crosswise into 1/4-inch wide strips. Toss with garlic. Heat half the oil in a large nonstick skillet on medium-high until hot. Add half of beef; stir-fry 1 minute or until outside surface is no longer pink. (Do not overcook.) Remove. Repeat with remaining beef. Season with salt and pepper.

In same skillet, heat remaining oil on medium-high until hot. Add mushrooms; cook and stir 2 minutes or until tender. Remove from heat. Add gravy mix and water to skillet; blend well. Bring to boil. Reduce heat; simmer 1 minute or until sauce is thickened, stirring frequently. Stir in beef; heat through. Remove from heat; stir in sour cream. Serve with noodles.

Per serving: 389 calories, 31 grams protein, 11 grams fat (26 percent calories from fat), 2.6 grams saturated fat, 40 grams carbohydrate, 65 milligrams cholesterol, 389 milligrams sodium, 2 grams fiber.

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