health

7 Day Menu Planner for November 13, 2016

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

Sunday: Family

There's nothing like a pot roast for family day, and this LEMON-HERB BEEF POT ROAST will be enjoyed by all. Add MIXED GREENS and CRUSTY ROLLS to accompany the meat and vegetables. A light dessert of ANGEL FOOD CAKE and STRAWBERRIES finishes the meal.

Plan

Save enough pot roast for Monday.

Shopping List

lemon pepper seasoning, garlic, dried basil, boneless beef chuck roast, olive oil, baby carrots, red potatoes, onion, cornstarch, mixed greens, crusty rolls, angel food cake, strawberries.

LEMON-HERB BEEF POT ROAST

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 3 hours

  • 2 teaspoons lemon pepper seasoning
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons dried basil, divided
  • 1 (3- to 3 1/2-pound) boneless beef chuck roast, trimmed
  • 1 tablespoon olive oil
  • 1 cup water
  • 2 cups baby carrots
  • 1 pound small red-skinned potatoes, halved
  • 1 medium onion, cut into 6 wedges
  • 2 tablespoons cornstarch dissolved in 2 tablespoons water

Combine lemon pepper, garlic and 1 teaspoon basil; press onto roast. Heat oil in a Dutch oven on medium until hot. Brown roast on all sides; discard drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion. Continue cooking, covered, 30 to 45 minutes or until beef and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Stir in cornstarch mixture and remaining basil. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.

Per serving: 380 calories, 46 grams protein, 11 grams fat (28 percent calories from fat), 3.5 grams saturated fat, 22 grams carbohydrate, 87 milligrams cholesterol, 94 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

What makes an easier meal than a PULLED BEEF WITH HORSERADISH SAUCE PANINI? Combine 1 cup crumbled blue cheese and 2 tablespoons horseradish sauce; spread half of mixture over 4 slices whole-grain bread. Divide and top with 2 cups shredded leftover beef. Top beef with remaining cheese mixture and bread. Coat tops of bread with cooking spray. Grill sandwiches in a preheated panini maker or nonstick skillet (two at a time on medium heat) for 3 minutes or until golden brown and cheese is melted. If using a skillet, press down on sandwiches, turn carefully and brown.

Serve with deli COLESLAW. Make instant BANANA PUDDING with 1 percent milk for dessert.

Plan

Make enough pudding for Tuesday.

Shopping List

crumbled blue cheese, horseradish sauce, whole-grain bread, cooking spray, deli coleslaw, instant banana pudding, 1 percent milk.

Tuesday: Kids

Get the kids home for dinner with HOT DOGS and CHILI (canned vegetarian) on whole-grain hot dog buns. Serve with BAKED CHIPS and CELERY STICKS stuffed with less-fat CREAM CHEESE and topped with RAISINS. Slice a banana into the leftover PUDDING for a sweet finish.

Tip

Get the kids home for dinner with HOT DOGS and CHILI (canned vegetarian) on whole-grain hot dog buns. Serve with BAKED CHIPS and CELERY STICKS stuffed with less-fat CREAM CHEESE and topped with RAISINS. Slice a banana into the leftover PUDDING for a sweet finish.

Shopping List

lowest-sodium/lowest-fat hot dogs, canned vegetarian chili, whole-grain hot dog buns, baked chips, celery, less-fat cream cheese, raisins, banana.

Wednesday: Meatless

For a pretty and delicious no-meat meal, LEMON RICOTTA FETTUCCINE is just what you're looking for. Serve with an ITALIAN SALAD and GARLIC BREAD. For dessert, PLUMS are simple.

Shopping List

butter, shallot, garlic, reduced-fat ricotta cheese, half-and-half, lemon, pepper, coarse salt, packaged refrigerated fettuccine, frozen green peas, green onions, Italian salad, garlic bread, plums.

LEMON RICOTTA FETTUCCINE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus fettuccine

  • 1 tablespoon butter
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 1 cup reduced-fat ricotta cheese
  • 1/2 cup half-and-half
  • 2 teaspoons lemon zest
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon pepper, plus more to taste
  • 1/8 teaspoon coarse salt, plus more to taste
  • 1 (9-ounce) package refrigerated fettuccine
  • 1 1/2 cups frozen green peas
  • 2 tablespoons chopped green onions

In a saucepan, melt butter on medium heat; add shallot and garlic and cook 3 minutes or until softened. Stir in ricotta cheese and half-and-half until combined. Add lemon zest, juice, pepper and salt. Cook, stirring constantly, for 5 minutes or until hot.

Meanwhile, cook fettuccine according to directions; after the water comes to a boil, add the peas and cook 3 minutes. Drain; reserve 1/2 cup pasta water. Return fettuccine and peas to pot. Add ricotta sauce and toss to coat. Add enough cooking water to moisten. Add green onions and toss to mix. Season with salt and pepper and serve.

Per serving: 344 calories, 15 grams protein, 10 grams fat (27 percent calories from fat), 5.5 grams saturated fat, 49 grams carbohydrate, 34 milligrams cholesterol, 263 milligrams sodium, 4 grams fiber.

Thursday: Family

Wish everyone a happy Thanksgiving with a frozen, oven-ready TURKEY BREAST (such as Jennie-O or another brand). Just follow directions on the package, cooking it frozen. Remove from pan. Place it on carving board and cover to keep warm. Let stand 15 minutes.

Add CRANBERRY SAUCE. Mix 1 cup sugar and 1 cup water in medium saucepan. Bring to boil on medium-high heat. Add 1 (12-ounce) package fresh rinsed cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon grated orange peel; return to boil. Reduce heat to medium-low; simmer 10 minutes or until cranberries burst and sauce begins to thicken, stirring occasionally. Remove from heat. Stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover. (May be refrigerated up to 1 week.)

Serve with your own DRESSING, MASHED POTATOES, GREEN BEANS and ROLLS. Buy or make PUMPKIN PIE for dessert and garnish it with light whipped cream.

Tip

Wish everyone a happy Thanksgiving with a frozen, oven-ready TURKEY BREAST (such as Jennie-O or another brand). Just follow directions on the package, cooking it frozen. Remove from pan. Place it on carving board and cover to keep warm. Let stand 15 minutes.

Add CRANBERRY SAUCE. Mix 1 cup sugar and 1 cup water in medium saucepan. Bring to boil on medium-high heat. Add 1 (12-ounce) package fresh rinsed cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon grated orange peel; return to boil. Reduce heat to medium-low; simmer 10 minutes or until cranberries burst and sauce begins to thicken, stirring occasionally. Remove from heat. Stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover. (May be refrigerated up to 1 week.)

Serve with your own DRESSING, MASHED POTATOES, GREEN BEANS and ROLLS. Buy or make PUMPKIN PIE for dessert and garnish it with light whipped cream.

Plan

Save enough turkey, mashed potatoes and pie for Friday.

Shopping List

frozen oven-ready turkey breast or whole turkey (such as Jennie-O or another brand), sugar, fresh cranberries, cinnamon, orange, pure vanilla extract, ingredients for your dressing, mashed potatoes, green beans, rolls, pumpkin pie, light whipped cream.

Friday: Heat and Eat

Use some of the leftovers for GRILLED TURKEY AND CHEESE SANDWICHES. Round out the meal with POTATO PATTIES and a SPINACH SALAD. Slice the leftover PIE for dessert.

Tip

Use some of the leftovers for GRILLED TURKEY AND CHEESE SANDWICHES. Round out the meal with POTATO PATTIES and a SPINACH SALAD. Slice the leftover PIE for dessert.

Shopping List

cheese and bread for sandwiches, egg, flour and any oil for potato patties, fresh spinach.

Saturday: Easy Entertaining

Put VERACRUZ-STYLE COD in your collection of guest-pleasing recipes. Serve the colorful dish with BROWN RICE, a CAESAR SALAD and WHOLE-GRAIN ROLLS. Make dessert light with RASPBERRY SORBET.

Shopping List

flour, coarse salt, pepper, cod fillets, extra-virgin olive oil, onion, garlic, canned diced tomatoes with green chilies, pimiento-stuffed olives, capers, dried oregano, fresh parsley, brown rice, Caesar salad, whole-grain rolls, raspberry sorbet.

VERACRUZ-STYLE COD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons flour
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 4 (4- to 6-ounce) cod fillets (3/4 inch thick), fresh or frozen and thawed
  • 1 1/2 tablespoons extra-virgin olive oil, divided
  • 1 onion, thinly sliced
  • 1 teaspoon minced garlic
  • 1 (14 1/2-ounce) can diced tomatoes with green chilies and juice, undrained
  • 1/3 cup halved pimiento-stuffed olives
  • 1 tablespoon capers, rinsed
  • 1/2 teaspoon dried oregano
  • Chopped fresh parsley for garnish

In a flat pan, mix flour, salt and pepper; add fish and turn to coat. In a large nonstick skillet, heat 1 tablespoon olive oil on medium-high. Add cod and cook 5 to 7 minutes or until golden and just cooked through, turning once. Remove to a platter; cover to keep warm. Heat remaining oil in skillet. Add onion and cook on medium-high for 4 minutes or until golden. Add garlic; cook 1 minute or until fragrant. Stir in tomatoes with juice, olives, capers and oregano; bring to boil. Reduce heat and simmer 3 minutes. Spoon sauce over fish and serve. Garnish with parsley.

Per serving: 181 calories, 20 grams protein, 7 grams fat (35 percent calories from fat), 1 gram saturated fat, 10 grams carbohydrate, 43 milligrams cholesterol, 873 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for November 06, 2016

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

Sunday: Family

Enjoy the flavor and aroma of HONEY-GINGER PORK TENDERLOIN WITH CARROTS AND APPLES. Serve the tender pork with your OVEN-ROASTED POTATOES. Add DINNER ROLLS. For dessert, try a no-bake frozen pie such as a STRAWBERRY CREAM PIE (or another flavor).

Plan

Save enough pork and pie for Monday.

Shopping List

pork tenderloins, coarse salt, pepper, olive oil, apple juice, honey, fresh ginger root, carrots, apples, potatoes to roast, dinner rolls, no-bake frozen strawberry cream pie (or another flavor).

HONEY-GINGER PORK TENDERLOIN WITH CARROTS AND APPLES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 20 minutes; standing time: 3 minutes

  • 2 (1-pound) pork tenderloins
  • Coarse salt and pepper to taste
  • 1 tablespoon olive oil
  • 1/2 cup apple juice
  • 3 tablespoons honey (see NOTE)
  • 2 teaspoons fresh ginger root, grated
  • 3 carrots, cut into 1/4-inch slices
  • 1 large or 2 small apples, cored and cut into 1/4-inch slices

Season pork with salt and pepper. Heat olive oil in large skillet on medium-high; add tenderloins and cook 8 to 10 minutes or until browned on all sides. Remove pork to a plate and set aside. Return skillet to medium heat and add apple juice, honey and ginger, scraping up any browned bits on the bottom of the skillet. Stir in carrots. Return pork to skillet, nestling it into carrots. Reduce to simmer, cover and cook 5 minutes.

Add the apples, cover and continue to cook until the internal temperature of the pork reaches between 145 degrees (for medium rare) and 160 degrees (for medium) and the carrots and apples are tender, about 5 minutes. Remove the pork from the skillet and let stand 3 minutes.

Meanwhile, season carrot-apple mixture with salt to taste. Slice pork and serve with carrots, apples and pan sauce.

NOTE: Substitute maple syrup or agave nectar for the honey.

Per serving: 189 calories, 22 grams protein, 5 grams fat (22 percent calories from fat), 1.2 grams saturated fat, 15 grams carbohydrate, 60 milligrams cholesterol, 67 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

SOUTHWESTERN PORK AND PEPPER STIR-FRY makes good use of leftover pork. Toss 1 pound cooked leftover pork (cut into strips) with 1 teaspoon chili powder and 1/2 teaspoon cumin to coat evenly. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high; stir-fry pork 1 to 2 minutes or until hot. Add 1 thinly sliced onion, 1 thinly sliced red bell pepper and 1 thinly sliced green bell pepper to skillet; cook and stir 3 to 4 minutes or until vegetables are softened.

Spoon mixture over RICE. Add a LETTUCE WEDGE and CRUSTY BREAD to round out the meal. Slice the leftover PIE for dessert.

Shopping List

chili powder, cumin, canola oil, onion, red and green bell peppers, rice, lettuce, crusty bread.

Tuesday: Kids

The kids can help you prepare THREE-"P" WRAPS. In a medium bowl, combine 1 (8 1/4-ounce) can drained sliced peaches (chopped), 1 (8-ounce) can drained pineapple tidbits, 1/2 cup chopped red bell pepper and 1/2 teaspoon cinnamon; mix well. Warm 4 (10-inch) fat-free tortillas. Spread 2 tablespoons chunky peanut butter on bottom half of each tortilla, leaving room on the edges. Spoon fruit mixture evenly over peanut butter. Top with 3 cups chopped romaine. Fold the sides and bottom edges toward middle over filling, then roll to cover the filling.

Serve with deli CARROT SALAD. Munch on SUGAR COOKIES for dessert.

Shopping List

canned peaches, canned pineapple tidbits, red bell pepper, cinnamon, fat-free tortillas, chunky peanut butter, romaine, deli carrot salad, sugar cookies.

Wednesday: Budget

TUSCAN CHICKEN AND WHITE BEAN SOUP is a delicious low-cost meal. Serve it with a SPINACH SALAD and WHOLE-GRAIN BREAD. Add TAPIOCA PUDDING for dessert.

Shopping List

extra-virgin olive oil, leeks, dried sage, canned unsalted chicken broth, canned reduced-sodium cannellini beans, chicken, coarse salt, pepper, fresh spinach, whole-grain bread, tapioca pudding.

TUSCAN CHICKEN AND WHITE BEAN SOUP

Servings: makes about 9 cups

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons extra-virgin olive oil
  • 2 leeks, white and light green parts cut into 1/4-inch rounds (2 cups)
  • 1/4 teaspoon dried sage
  • 3 (14-ounce) cans unsalted chicken broth
  • 1 cup water
  • 1 (15-ounce) can reduced-sodium cannellini beans, rinsed
  • 2 cups shredded cooked chicken breast
  • Coarse salt and freshly ground pepper to taste

Heat olive oil in a large pot on medium-high. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking 30 seconds or until aromatic. Stir in broth and water, and increase heat to high. Cover and bring to boil. Add beans and chicken; cook 3 minutes or until heated through. Salt and pepper to taste and serve hot.

Per cup: 125 calories, 12 grams protein, 3 grams fat (21 percent calories from fat), 0.5 gram saturated fat, 11 grams carbohydrate, 26 milligrams cholesterol, 190 milligrams sodium, 2 grams fiber.

Thursday: Meatless

You won't miss meat with VEGETABLE-CHEESE STUFFED POTATOES on the menu. Bake 4 (8-ounce) potatoes and split; fluff with a fork.

Meanwhile, cook 1 (16-ounce) package frozen broccoli, cauliflower and carrot blend; drain. Toss hot cooked vegetables with 1 cup 50 percent light shredded cheddar cheese and 1/4 teaspoon pepper. Spoon about 1/3 cup vegetable mixture over each potato; sprinkle evenly with another 1/4 cup shredded cheese.

Add a PLATTER with TOMATO, EGG WEDGES, OLIVES and WHOLE-GRAIN BREAD. PEARS make a light dessert.

Shopping List

potatoes to bake, packaged frozen broccoli, cauliflower and carrot blend, 50 percent light cheddar cheese, pepper, tomatoes, eggs, olives, whole-grain bread, pears.

Friday: Express

Make it quick tonight with (deli) CHICKEN SALAD SANDWICHES on WHOLE-GRAIN BREAD. Add a LETTUCE AND TOMATO SALAD and LENTIL SOUP. Finish with a bowl of STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Saturday.

Shopping List

deli chicken salad, whole-grain bread, lettuce, tomatoes, lentil soup, strawberries.

Saturday: Easy Entertaining

Invite friends for your GRILLED TUNA. Serve with JASMINE RICE and BAKED ARTICHOKES, a CAESAR SALAD and SOURDOUGH BREAD. For dessert, serve leftover STRAWBERRIES with CHOCOLATE LAYER CAKE.

Shopping List

tuna to grill, jasmine rice, cooking spray, canned quartered artichokes, lemon, pecans, parmesan cheese, dried Italian seasoning, garlic, extra-virgin olive oil, Caesar salad, sourdough bread, chocolate layer cake.

BAKED ARTICHOKES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 15 minutes

  • 2 (14-ounce) cans quartered artichokes, drained
  • 1 tablespoon fresh lemon juice
  • 3 tablespoons finely chopped pecans
  • 2 tablespoons freshly grated parmesan cheese
  • 1 teaspoon dried Italian seasoning
  • 1 clove garlic, minced
  • 1 teaspoon extra-virgin olive oil

Heat oven to 375 degrees. Coat a 9-inch pie plate with cooking spray. Pat artichokes dry with paper towels. Place artichokes in pie plate and sprinkle with lemon juice. In a small bowl, combine pecans, cheese, Italian seasoning, garlic and olive oil. Sprinkle evenly over artichokes. Bake 15 minutes or until golden and serve.

Per serving: 102 calories, 4 grams protein, 6 grams fat (46 percent calories from fat), 0.9 gram saturated fat, 10 grams carbohydrate, 2 milligrams cholesterol, 391 milligrams sodium, 2 grams fiber.

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.

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