health

7 Day Menu Planner for November 20, 2016

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

Sunday: Family

Make family day special with FETA-STUFFED CHICKEN BREASTS on the menu. Serve with COUSCOUS and tiny GREEN PEAS (frozen). Add any frozen WHOLE-GRAIN ROLLS.

For dessert, make BLUEBERRY PARFAITS. Sprinkle 1 tablespoon crushed lemon cookies in each of 8 parfait glasses. For each serving, spoon 1 1/2 tablespoons (from a 21-ounce can) blueberry pie filling over cookies. Top with 2 tablespoons light whipped topping; repeat layers. Top with crushed cookies.

Plan

Save enough parfaits and cook brown rice for Monday; cook 2 extra plain chicken breasts for Tuesday.

Shopping List

boneless, skinless chicken breasts, reduced-fat crumbled feta cheese with tomato and basil, kalamata olives, green onion, fresh Italian parsley, dried oregano, pepper, egg, extra-virgin olive oil, lemon, coarse salt, couscous, frozen tiny green peas, any frozen whole-grain rolls, lemon cookies, canned blueberry pie filling, light whipped topping.

FETA-STUFFED CHICKEN BREASTS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 40 to 45 minutes

  • 4 (5- to 6-ounce) boneless, skinless chicken breasts
  • 3/4 cup reduced-fat crumbled feta cheese with tomato and basil
  • 2 tablespoons chopped kalamata olives
  • 1 green onion, finely chopped
  • 1 tablespoon chopped fresh Italian parsley
  • 1 tablespoon dried oregano, divided
  • 1/4 teaspoon pepper
  • 1 egg, lightly beaten
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon coarse salt

Heat oven to 350 degrees. Using a sharp knife, cut breasts in half lengthwise (but not all the way through) and open like a book. Pound slightly to flatten; set aside. In a small bowl, mix together feta cheese, olives, green onion and parsley, 2 teaspoons of oregano and the pepper. Stir in egg until combined. Divide mixture and place in center of each breast. Roll and secure with wooden toothpicks.

In another bowl, whisk together olive oil, lemon juice, salt and remaining oregano. Add chicken breasts and turn gently to coat. Let stand 10 minutes. Place chicken on rack over baking sheet covered with nonstick foil. Bake 40 to 45 minutes or until internal temperature of chicken reaches 160 degrees. Remove chicken from oven; tent with foil and let stand 5 minutes. Serve immediately.

Per serving: 295 calories, 36 grams protein, 15 grams fat (46 percent calories from fat), 3.7 grams saturated fat, 3 grams carbohydrate, 145 milligrams cholesterol, 665 milligrams sodium, 1 gram fiber.

Monday: Meatless

With winter just around the corner, CARIBBEAN BLACK BEANS AND RICE sounds extra-good. Serve with a ROMAINE SALAD and BREAD STICKS. Leftover PARFAITS are good for dessert.

Plan

Save enough of the beans and rice combination for Tuesday.

Shopping List

olive oil, onion, carrots, garlic, brown rice, dry sherry, balsamic vinegar, dried thyme, pepper, coarse salt, canned reduced-sodium black beans, bay leaves, romaine, bread sticks.

CARIBBEAN BLACK BEANS AND RICE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 1/2 teaspoons olive oil
  • 2 cups chopped onion
  • 1 1/2 cups finely chopped carrot
  • 1 1/2 teaspoons minced garlic
  • 3 cups cooked brown rice
  • 3 tablespoons dry sherry
  • 1 1/2 tablespoons balsamic vinegar
  • 1 1/2 teaspoons dried thyme
  • 3/4 teaspoon pepper
  • 1/2 teaspoon coarse salt
  • 3 (15-ounce) cans reduced-sodium black beans, rinsed
  • 3 bay leaves

Heat oil in a large saucepan over medium. Add onion, carrot and garlic; cook 10 minutes. Add rice, sherry, vinegar, thyme, pepper, salt, beans and bay leaves; cover, reduce heat to low, and simmer 5 minutes or until thoroughly heated and serve.

Per serving: 336 calories, 15 grams protein, 2 grams fat (6 percent calories from fat), 0.4 gram saturated fat, 68 grams carbohydrate, 0 milligrams cholesterol, 404 milligrams sodium, 17 gram fiber.

Tuesday: Heat and Eat

For a quick meal, make CHICKEN BLACK BEAN STEW for dinner. Chop Sunday's leftover chicken and combine with Tuesday's black beans and rice; thin with unsalted chicken broth and heat for a quick meal. Add a SPINACH SALAD and CORNBREAD (from a mix). Dessert is FRESH TROPICAL FRUITS.

Shopping List

unsalted chicken broth, fresh spinach, cornbread mix, fresh tropical fruits.

Wednesday: Budget

Take it easy on the budget tonight with LINGUINE WITH RED SAUCE (using any marinara sauce), garnished with freshly grated parmesan cheese. Serve with MIXED GREENS and GARLIC BREAD. For dessert, PEACHES are easy.

Shopping List

linguine, any jar of marinara sauce, parmesan, mixed salad greens, garlic bread, peaches.

Thursday: Express

ROASTED TOMATO AND TURKEY HEROES are perfect for a last-minute meal. Heat oven to 425 degrees. On a baking sheet, place 1 pound thinly sliced tomatoes in a single layer; roast on lowest rack 10 minutes or until tender and slightly browned.

Meanwhile, spread about 1/4 cup brown mustard on bottom halves of 4 (about 6 inches long) hero or hoagie rolls; top each roll with 3 slices deli turkey and 1 slice reduced-fat Swiss cheese. Arrange tomato slices on top halves of rolls. Place sandwich halves in a single layer on baking sheet; bake 3 minutes or until cheese is melted. Carefully place top halves on bottom halves; cut in half and serve with BAKED CHIPS and deli BROCCOLI SALAD. For dessert, try PEARS.

Shopping List

tomatoes, brown mustard, hero or hoagie rolls, deli turkey, reduced-fat Swiss cheese, baked chips, deli broccoli salad, pears.

Friday: Kids

Make the kids happy and prepare their favorite BURGERS (on WHOLE-GRAIN BUNS) with OVEN FRIES (frozen) and GREEN BEANS on the side. Dress the burgers with LETTUCE, TOMATOES, PICKLES, MUSTARD and KETCHUP or whatever their little hearts desire. Serve FUDGSICLES for a drippy dessert.

Shopping List

burgers, whole-grain buns, frozen oven fries, green beans, lettuce, tomatoes, pickles, mustard, ketchup, Fudgsicles.

Saturday: Easy Entertaining

No matter the season, guests will welcome CREAMY SHRIMP ALFREDO. Add a BIBB LETTUCE SALAD and CRUSTY ROLLS. Make it easy for yourself and buy FRUIT TARTS for dessert.

Shopping List

fettuccine or penne pasta, uncooked shrimp, coarse salt, pepper, paprika, canola oil, butter, onion, garlic, dry white wine, 2 percent milk, heavy whipping cream, parmesan cheese, parsley, basil, bibb lettuce, crusty rolls, fruit tarts.

CREAMY SHRIMP ALFREDO

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: less than 5 minutes, plus pasta

  • 12 ounces fettuccine or penne pasta
  • 1 pound uncooked medium or large shrimp, peeled and deveined
  • Coarse salt, pepper and paprika to taste
  • 1 tablespoon canola oil
  • 2 tablespoons butter, divided
  • 1 small finely chopped onion
  • 1 minced clove garlic
  • 1/3 cup dry white wine
  • 1 1/2 cups 2 percent milk
  • 1/4 cup heavy whipping cream
  • 1/3 cup parmesan cheese, plus more for garnish
  • Chopped parsley and basil for garnish

Cook pasta according to directions; drain.

Meanwhile, lightly season shrimp with salt, pepper and paprika. Heat a large nonstick skillet on medium-high; add canola oil. Once oil is hot, add shrimp in a single layer and cook 1 to 2 minutes per side or just until pink and opaque. Remove shrimp to a separate bowl.

In same skillet, over medium-high heat, add 1 tablespoon butter; add onion and cook 5 minutes or until golden. Stir in garlic and cook 30 seconds. Stir in 1/3 cup dry white wine and reduce by one-quarter, scraping the bottom to deglaze the pan. Stir in milk and cream; simmer for 2 minutes on low. Sprinkle the top with the parmesan (or add to taste) and stir until creamy and smooth. Add more paprika and season with salt and pepper to taste. Remove from heat and stir shrimp into the mixture. Add pasta and toss gently. Garnish with parsley, basil, extra parmesan or freshly cracked pepper if desired and serve.

Per serving: 427 calories, 27 grams protein, 14 grams fat (29 percent calories from fat), 6.7 grams saturated fat, 48 grams carbohydrate, 155 milligrams cholesterol, 231 milligrams sodium, 2 grams fiber.

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.

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