health

7 Day Menu Planner for December 04, 2016

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

Sunday: Family

Make family day special with your own ROAST CHICKEN with GRAVY. Add SCALLOPED POTATOES on the side, along with BROCCOLI with a squeeze of fresh lemon juice, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS.

You'll understand the name after you taste STRAWBERRIES SUPREME. Melt 1 tablespoon butter in a large nonstick skillet on medium-high. Stir in 1 quart halved fresh strawberries, 1/4 cup no-calorie sweetener (such as Splenda) or 1/2 cup white sugar and 1 tablespoon balsamic vinegar. Cook 1 minute or until mixture is thoroughly heated. Spoon it over VANILLA ICE CREAM.

Plan

Save enough chicken and ice cream for Monday; buy enough strawberries for Tuesday.

Shopping List

chicken to roast, gravy, scalloped potatoes, broccoli, lemon, bibb lettuce, whole-grain rolls, butter, fresh strawberries, no-calorie sweetener (such as Splenda) or white sugar, balsamic vinegar, vanilla ice cream.

Monday: Heat and Eat

Curry and soy sauce will turn your leftover chicken into zesty CHICKEN RICE CURRY CASSEROLE. Serve with MIXED GREENS and CRUSTY BREAD. Leftover ICE CREAM works for dessert.

Plan

Toast enough almonds for Saturday.

Shopping List

canola oil, curry powder, 1 percent milk, flour, reduced-sodium soy sauce, quick-cooking rice, frozen mixed vegetables, onion, cooking spray, sliced almonds, salad greens, crusty bread.

CHICKEN RICE CURRY CASSEROLE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 tablespoon canola oil
  • 1 1/2 teaspoons curry powder
  • 1 cup 1 percent milk
  • 1 1/4 cups water, divided
  • 3 tablespoons flour
  • 2 tablespoons reduced-sodium soy sauce
  • 2 cups chopped cooked leftover chicken
  • 1 cup quick-cooking rice
  • 1 (10-ounce) package frozen mixed vegetables
  • 1 small onion, chopped
  • 2 tablespoons toasted sliced almonds

Heat oven to 350 degrees. Heat canola oil in a large nonstick skillet on medium-high; add curry and cook 1 minute. Add milk and 3/4 cup water; bring to boil.

Meanwhile, blend flour and 1/2 cup water until smooth; gradually stir into curry mixture. Return to boil and cook 1 minute, stirring often, or until thickened. Stir in soy sauce, chicken, rice, vegetables and onion. Pour into a 2-quart baking dish coated with cooking spray. Bake 25 minutes or until bubbly and rice is tender. Just before serving, sprinkle with almonds.

Per serving: 373 calories, 29 grams protein, 11 grams fat (26 percent calories from fat), 2.1 grams saturated fat, 40 grams carbohydrate, 66 milligrams cholesterol, 400 milligrams sodium, 4 grams fiber.

Tuesday: Kids

You'll love the smiles you put on the kids' faces with FUNNY FACE PIZZA for dinner. Serve the funky pizza with CHERRY TOMATO HALVES. For dessert, leftover plain STRAWBERRIES are perfect.

Plan

Soak Wednesday's beans overnight.

Shopping List

95 percent lean ground beef, onion, canned seasoned diced tomato sauce for chili, canned reduced-sodium black beans, coarse salt, pepper, whole-wheat pita breads or thin ready-to-bake pizza crust, 50 percent light cheddar or part-skim mozzarella cheese, fresh cilantro, reduced-fat sour cream, black olives, cherry tomatoes.

FUNNY FACE PIZZA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 3/4 pound 95 percent lean ground beef
  • 1/2 cup chopped onion
  • 1 (15-ounce) can seasoned diced tomato sauce for chili
  • 3/4 cup reduced-sodium black beans, rinsed
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 6 whole-wheat pita breads or 1 thin ready-to-bake pizza crust
  • 6 slices 50 percent light cheddar or part-skim mozzarella cheese
  • Chopped fresh cilantro, reduced-fat sour cream and sliced black olives for garnishes

Heat oven to 450 degrees. In a large nonstick skillet, cook beef with onion on medium heat for 8 to 10 minutes or until beef is no longer pink; do not drain. Stir in tomato sauce and beans; bring to boil. Reduce heat and simmer 2 to 3 minutes. Season with salt and pepper. Place pita breads on large baking sheet. Spread beef mixture evenly on breads. Cut any desired shape out of each cheese slice with cookie cutter or knife. Place cheese cut-outs on each pita bread (or pizza crust). Bake 3 to 4 minutes or until beef topping is hot and cheese is melted. Garnish as desired.

Per serving: 353 calories, 29 grams protein, 9 grams fat (22 percent calories from fat), 4.4 grams saturated fat, 44 grams carbohydrate, 46 milligrams cholesterol, 1,074 milligrams sodium, 7 grams fiber.

Wednesday: Meatless

Warm up on a chilly night with WINTER WHITE BEAN SOUP. Soak 8 ounces dry great Northern beans in cold water overnight; drain. Cook 2 chopped carrots and 1 large chopped onion in 2 tablespoons olive oil in a Dutch oven on medium-high for 3 minutes or until onion is softened. Stir in 1 (14-ounce) can unsalted vegetable broth, 1 bay leaf, 1/2 cup roasted garlic teriyaki marinade (such as Kikkoman or another brand), the soaked beans and 4 cups water; cover and bring to boil. Reduce heat; simmer 45 minutes.

Meanwhile, discard stems and center ribs from 8 ounces mustard greens or kale; cut leaves into 2-inch pieces. Stir greens into soup. Cook, covered, 25 minutes longer or until beans are tender. Discard bay leaf.

Serve with (deli) EGG SALAD SANDWICHES on whole-grain bread and garnished with lettuce and tomatoes. PEACHES are an easy dessert.

Shopping List

dry great Northern beans, carrots, onion, olive oil, unsalted vegetable broth, bay leaf, roasted garlic teriyaki marinade (such as Kikkoman or another brand), fresh mustard greens or kale, deli egg salad, whole-grain bread, lettuce, tomatoes, peaches.

Thursday: Express

Forget heroes! It's all about ITALIAN HEROINES tonight. Heat oven to 425 degrees. Heat 1 teaspoon olive oil in a large nonstick skillet on medium-high. Add 8 ounces sliced fresh mushrooms and 1 cup thinly sliced onion; cook 5 to 7 minutes, stirring often, until onions are lightly browned.

Meanwhile, on a baking sheet, spread cut sides of 4 hoagie or sub rolls with 6 tablespoons pesto sauce. Divide and top with 8 ounces sliced deli turkey and 2 cups deli-style marinated roasted red and yellow bell peppers, followed by the onion and mushrooms. Sprinkle with 1 cup shredded part-skim mozzarella cheese. Bake 5 minutes or until cheese melts.

Serve with BAKED CHIPS. For dessert, enjoy your favorite ICE CREAM BAR.

Shopping List

olive oil, sliced fresh mushrooms, onion, hoagie or sub rolls, pesto sauce, sliced deli turkey, deli-style marinated roasted red and yellow bell peppers, shredded part-skim mozzarella cheese, baked chips, ice cream bars.

Friday: Budget

It's not expensive to make, and MEXICAN RICE AND BEAN SKILLET WITH CHORIZO is packed with flavor. Serve the easy-to-prepare dish with a SPINACH SALAD and CORNBREAD (from a mix). Fresh PINEAPPLE SPEARS are good for dessert.

Shopping List

uncooked Mexican chorizo, frozen corn kernels, canned no-salt-added diced tomatoes, quick-cooking rice, chili powder, cumin, canned reduced-sodium pinto beans, Mexican four-cheese blend, lettuce, tomatoes, fresh spinach, cornbread mix, fresh pineapple spears.

MEXICAN RICE AND BEAN SKILLET WITH CHORIZO

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: fewer that 15 minutes

  • 12 ounces uncooked Mexican chorizo, casings removed
  • 2 cups frozen corn kernels
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
  • 1 cup quick-cooking rice
  • 1/2 cup water
  • 2 teaspoons chili powder
  • 1/2 teaspoon ground cumin
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 3/4 cup Mexican four-cheese blend
  • Shredded lettuce for garnish
  • Chopped fresh tomatoes for garnish

Heat a large nonstick skillet on medium; cook chorizo 5 minutes or until no longer pink. Remove and drain on paper towels. Drain fat from skillet. In same skillet, combine corn, tomatoes, rice, water, chili powder and cumin. Bring to boil; reduce heat to low. Simmer, covered, 5 minutes or until liquid is absorbed and rice is tender. Stir in beans and chorizo; heat though. Remove from heat. Sprinkle with cheese. Cover and let stand 2 or 3 minutes or until cheese is slightly melted. Top with lettuce and tomatoes and serve. (Adapted from "Better Homes and Gardens: Skillet Meals," Jan Miller, editor; Houghton Mifflin Harcourt, 2016.)

Per serving: 481 calories, 24 grams protein, 27 grams fat (49 percent calories from fat), 10.7 grams saturated fat, 40 grams carbohydrate, 62 milligrams cholesterol, 938 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Serve guests your favorite GRILLED FISH. On the side, enjoy WILD RICE PILAF WITH CRANBERRIES AND APPLES. Rinse and drain 1 1/2 cups wild rice. Bring 3 cups water to boil; add rice. Reduce heat and simmer, covered, 45 minutes or until tender. Stir in 1/2 cup dried cranberries. Remove from heat and let stand 5 minutes. In a small bowl, mix together 2 tablespoons olive oil, 1 tablespoon red wine vinegar and 1 tablespoon sugar. In a large bowl, combine rice and 2 cored and diced Granny Smith apples. Add the oil mixture and toss. Serve warm or cold. Top with 1/4 cup leftover toasted sliced almonds.

Add a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a BLACKBERRY COBBLER and top with light WHIPPED CREAM for dessert.

Shopping List

fish to grill, wild rice, dried cranberries, olive oil, red wine vinegar, sugar, Granny Smith apples, Boston lettuce, whole-grain rolls, blackberry cobbler, light whipped cream.

health

7 Day Menu Planner for November 27, 2016

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

Sunday: Family

Family day is a perfect time to splurge and serve POMEGRANATE ROASTED LEG OF LAMB. The lamb goes well with ORZO tossed with toasted pine nuts. Serve with BRUSSELS SPROUTS and CRUSTY ROLLS. For dessert, serve STRAWBERRY ICE CREAM in pretty dessert dishes.

Plan

Save enough lamb for Monday; save some ice cream for Thursday.

Shopping List

pomegranate juice, balsamic vinegar, garlic, onion, olive oil, fresh rosemary, coarse salt, pepper, lamb leg, orzo, pine nuts, Brussels sprouts, crusty rolls, strawberry ice cream.

POMEGRANATE ROASTED LEG OF LAMB

Servings: makes 12 servings

Prep time: fewer than 15 minutes

Cook time: 20 minutes per pound; standing time: 10 minutes

  • 1/2 cup pomegranate juice
  • 3 tablespoons balsamic vinegar
  • 3 cloves garlic, minced
  • 2 tablespoons coarse grated onion
  • 1 tablespoon olive oil
  • 2 tablespoons chopped fresh rosemary leaves
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper
  • 4 to 4 1/2 pounds lamb leg, boned, rolled and tied

Heat oven to 350 degrees. In a small bowl, whisk together pomegranate juice, vinegar, garlic, onion, olive oil, rosemary, salt and pepper. Place lamb on roasting rack in roasting pan; spoon marinade over lamb. Roast 20 minutes per pound or until internal temperature of lamb registers 145 to 160 degrees, basting with marinade every 15 minutes. Remove from oven; cover and let stand 10 minutes before serving.

Per serving: 191 calories, 28 grams protein, 8 grams fat (39 percent calories from fat), 2.7 grams saturated fat, 1 gram carbohydrate, 87 milligrams cholesterol, 227 milligrams sodium, no fiber.

Monday: Heat and Eat

Take advantage of the leftover lamb and prepare PITAS for dinner. Spread pita bread with hummus or plain yogurt and layer with lettuce and thin slices of lamb and tomatoes. Serve with deli TABBOULEH. For dessert, APRICOTS go well.

Shopping List

pita bread, hummus or plain yogurt, lettuce, tomatoes, deli tabbouleh, apricots.

Tuesday: Budget

Pay tribute to the colors of the Mexican flag with COLORFUL MEXICAN CHILI. It's a blend of vegetables, beans and chicken you'll enjoy with a LETTUCE WEDGE and CORNBREAD (from a mix). PEARS are your dessert.

Plan

Save enough chili for Wednesday.

Shopping List

jalapeno peppers, white onion, garlic, canned reduced-sodium great northern beans, unsalted chicken broth, boneless, skinless chicken breast, dried basil, cayenne pepper, Roma tomatoes, 50 percent light pepper jack cheese, fresh cilantro, lettuce, cornbread mix, pears.

COLORFUL MEXICAN CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 6 to 7 hours on low

  • 2 seeded and chopped jalapeno peppers
  • 1 medium chopped white onion
  • 5 cloves minced garlic
  • 2 (15-ounce) cans reduced-sodium great northern beans, rinsed
  • 1 cup unsalted chicken broth
  • 12 ounces boneless, skinless chicken breast
  • 2 tablespoons dried basil
  • 1 teaspoon cayenne pepper
  • 2 chopped Roma tomatoes
  • 1 cup shredded 50 percent light pepper jack cheese
  • Fresh chopped cilantro

Add jalapeno peppers, onion, garlic, beans and broth to a 4-quart or larger slow cooker. Place chicken on top of bean mixture and sprinkle basil and cayenne over the chicken and mixture. Cover and cook on low 6 hours. Fifteen minutes before serving, remove the chicken and shred with 2 forks. Add the shredded chicken, tomatoes and pepper jack cheese to cooker, stirring until well-blended. Cover and let cook on low 10 minutes or until cheese is completely melted. Spoon chili into individual serving bowls and garnish each serving with cilantro.

Per serving: 234 calories, 25 grams protein, 5 grams fat (18 percent calories from fat), 2.3 grams saturated fat, 23 grams carbohydrate, 46 milligrams cholesterol, 343 milligrams sodium, 6 grams fiber.

Wednesday: Kids

Make CHILI TACOS for the kids tonight. Heat the leftover chili and spoon it into taco shells. Top with reduced-fat SOUR CREAM. Add some crunch with BABY CARROTS on the side. The kids can prepare instant CHOCOLATE PUDDING with 1 percent milk. Teach them to swirl strawberry jam through the pudding for extra-good flavor.

Shopping List

taco shells, reduced-fat sour cream, baby carrots, instant chocolate pudding, 1 percent milk, strawberry jam.

Thursday: Express

Make a great meal with one of the new McCormick Oven Bake Sauces (or try another brand and flavor). Our favorite was ITALIAN PARMESAN CHICKEN. You'll need 1 1/2 pounds boneless chicken breasts or thighs, 3 cups zucchini (cut into 1-inch cubes), 1 cup grape tomatoes and the sauce. Serve the chicken with quick-cooking RICE, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Scoop leftover ICE CREAM for dessert.

Tip

Make a great meal with one of the new McCormick Oven Bake Sauces (or try another brand and flavor). Our favorite was ITALIAN PARMESAN CHICKEN. You'll need 1 1/2 pounds boneless chicken breasts or thighs, 3 cups zucchini (cut into 1-inch cubes), 1 cup grape tomatoes and the sauce. Serve the chicken with quick-cooking RICE, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Scoop leftover ICE CREAM for dessert.

Shopping List

McCormick (or another brand and flavor) Italian Parmesan Chicken Oven Bake Sauce, boneless chicken breasts or thighs, zucchini, grape tomatoes, quick-cooking rice, packaged green salad, whole-grain rolls.

Friday: Meatless

Whether you call them Ranch Eggs or HUEVOS RANCHEROS, you can serve the flavorful dish morning or evening. Heat 4 (6-inch) corn tortillas in two batches in 1 tablespoon hot canola oil in a large nonstick skillet on medium-high for 2 minutes on each side or just until crisp. Drain on paper towels. Arrange tortillas in an even layer on a foil-lined baking sheet.

Break 4 eggs in 1 tablespoon hot canola oil in the same skillet and cook 2 minutes on each side or to desired doneness. Place 1 egg in center of each tortilla; top each egg evenly with 2 tablespoons shredded Monterey Jack cheese with jalapeno peppers. Broil 5 inches from heat 1 minute or until cheese melts. Sprinkle evenly with chopped fresh cilantro. Top with salsa.

Serve with HASH-BROWNED POTATOES (frozen). Buy a COCONUT CAKE for dessert.

Plan

Save enough cake for Saturday.

Shopping List

corn tortillas, canola oil, eggs, Monterey Jack cheese with jalapeno peppers, fresh cilantro, salsa, frozen hash-browned potatoes, coconut cake.

Saturday: Easy Entertaining

Almost any guest would like BROILED GINGER-GLAZED PORK CHOPS. Serve with SWEET CARROTS WITH RICE. Combine 1 1/2 pounds baby carrots and 1 (14-ounce) can unsalted chicken broth in a skillet on medium-high. Bring to a boil; cook, stirring often, 12 to 15 minutes or until carrots are softened and broth is reduced to about 1/4 cup. Stir in 1/3 cup apricot preserves, 2 tablespoons less-sodium soy sauce, 2 teaspoons grated fresh ginger and pepper to taste. Cook, stirring constantly, 10 minutes or until mixture thickens and carrots are glazed. Serve over the rice.

Add a SPINACH SALAD and SOURDOUGH BREAD. Leftover COCONUT CAKE is your dessert.

Shopping List

cooking spray, bone-in pork chops, coarse salt, apricot preserves, garlic, less-sodium soy sauce, fresh ginger, baby carrots, unsalted chicken broth, pepper, rice, fresh spinach, sourdough bread.

BROILED GINGER-GLAZED PORK CHOPS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes; standing time: 5 minutes

  • 6 1/2-inch-thick bone-in pork chops (about 2 1/2 pounds)
  • 1/2 teaspoon coarse salt
  • 1/3 cup apricot preserves
  • 3 minced cloves garlic
  • 1 tablespoon water
  • 1 tablespoon less-sodium soy sauce
  • 1 tablespoon grated fresh ginger

Place chops on a rack coated with cooking spray on a nonstick foil-lined baking sheet. Sprinkle with salt. Combine preserves, garlic, water, soy sauce and ginger; spread over chops. Broil 6 inches from heat for 5 minutes. Reduce oven temperature to 425 degrees; move baking sheet to middle of oven. Bake 8 to 10 minutes or until meat thermometer registers 155 degrees. Remove from oven; cover and let stand 5 minutes before serving.

Per serving: 228 calories, 27 grams protein, 7 grams fat (29 percent calories from fat), 2.1 grams saturated fat, 12 grams carbohydrate, 83 milligrams cholesterol, 312 milligrams sodium, no fiber.

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.

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