health

7 Day Menu Planner for December 11, 2016

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

Sunday: Family

Make family-day dining a tasty experience with SAGE AND WILD MUSHROOM PORK CHOPS. Alongside, add PARSLEY-BUTTERED POTATOES, GREEN BEANS and DINNER ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pie for Monday.

Shopping List

dried sage, ground ginger, black pepper, center-cut, bone-in pork chops, canola oil, sliced fresh mushrooms (such as shiitake or crimini), unsalted chicken broth, balsamic vinegar, pure maple syrup, dried thyme, garlic powder, fresh parsley, butter, potatoes, green beans, dinner rolls, Boston cream pie.

SAGE AND WILD MUSHROOM PORK CHOPS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 20 to 30 minutes

  • 2 teaspoons dried sage
  • 3/4 teaspoon ground ginger
  • 1/4 teaspoon black pepper
  • 4 center-cut, bone-in pork chops (trimmed, 1 inch thick), about 1 1/4 pounds
  • 1 tablespoon canola oil
  • 2 cups thinly sliced fresh mushrooms (such as shiitake or crimini)
  • 1 cup unsalted chicken broth
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons pure maple syrup
  • 1 teaspoon dried thyme
  • 1 teaspoon garlic powder

In a small bowl, mix together sage, ginger and pepper. Rub evenly on both sides of chops. Heat oil in a large nonstick skillet on medium-high. Add chops; cook 5 to 6 minutes per side or until desired doneness. Remove from skillet; cover with foil to keep warm. Add mushrooms to skillet; cook and stir 5 minutes. Stir in broth, vinegar, maple syrup, thyme and garlic powder, scraping browned bits from bottom of skillet. Reduce heat to medium and simmer 5 to 10 minutes or until sauce begins to thicken. Spoon over chops and serve.

Per serving: 222 calories, 21 grams protein, 9 grams fat (38 percent calories from fat), 1.9 grams saturated fat, 12 grams carbohydrate, 63 milligrams cholesterol, 79 milligrams sodium, 1 gram fiber.

Monday: Kids

Tell the kids that FLASHY FISH TACOS are for dinner and watch them hurry to the table. In a 1-quart baking dish, mix together 1 tablespoon canola oil, 1/2 teaspoon dried oregano and 1/4 teaspoon cumin; microwave on high (100 percent power) for 30 seconds. Stir in 2 (6-ounce) cans drained, water-packed light tuna, 1 (14-ounce) can drained no-salt-added petite diced tomatoes, 1/4 teaspoon hot pepper sauce and juice of 1/2 lime. Microwave on high 2 minutes or until heated through; stir once.

Microwave 4 (8-inch) fat-free flour tortillas for 10 seconds on high until warm. Spoon some of the hot filling onto each tortilla; top each one with 1/4 cup shredded 50 percent light cheddar cheese, and fold over.

Serve with YELLOW RICE (from a mix) and AVOCADO SLICES. Enjoy leftover PIE for dessert.

Shopping List

canola oil, dried oregano, cumin, canned water-packed light tuna, canned no-salt-added petite diced tomatoes, hot pepper sauce, lime, fat-free flour tortillas, 50 percent light cheddar cheese, yellow rice mix, avocados.

Tuesday: Budget

It's easy, low-cost and has lots of flavor, and that's why WHITE CORN CHILI is for dinner. Brown 3/4 pound lean ground beef in a large pot for 5 minutes on medium-high or until it's no longer pink; drain. Add 1 (15 1/4-ounce) can drained no-salt-added whole-kernel white corn, 1 (14 1/2-ounce) can diced tomatoes with garlic and onion, 2 cups salsa and 1 (16-ounce) can rinsed, reduced-sodium kidney beans. Simmer, uncovered, for 10 minutes or until hot. Garnish with shredded 50 percent light jalapeno cheddar cheese.

Serve with a MIXED GREENS SALAD and BAKED TORTILLA CHIPS. Add PEARS for dessert.

Plan

Double the chili recipe for Thursday night.

Shopping List

lean ground beef, canned no-salt-added whole-kernel white corn, canned diced tomatoes with garlic and onion, salsa, canned reduced-sodium kidney beans, 50 percent light jalapeno cheddar cheese, mixed salad greens, baked tortilla chips, pears.

Wednesday: Meatless

Skip meat for ASIAN VEGETABLES AND NOODLES WITH PEANUT SAUCE. Add a LETTUCE WEDGE and SESAME BREAD STICKS. Make PISTACHIO PUDDING with 1 percent milk for dessert

Shopping List

stir-fry rice noodles (such as Thai Kitchen or another brand), crunchy peanut butter, unsalted vegetable stock, dry sherry, chives, fish sauce, sugar, sesame oil, canola oil, bok choy, fresh bean sprouts, red bell pepper, lettuce, sesame bread sticks, pistachio pudding, 1 percent milk.

ASIAN VEGETABLES AND NOODLES WITH PEANUT SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 minutes

  • 7 ounces stir-fry rice noodles (such as Thai Kitchen or another brand)
  • 1/3 cup crunchy peanut butter
  • 1/3 cup unsalted vegetable stock
  • 3 tablespoons dry sherry
  • 2 tablespoons chives
  • 2 tablespoons fish sauce (see Note)
  • 2 tablespoons sugar
  • 1 tablespoon sesame oil
  • 1 tablespoon canola oil
  • 2 cups coarsely chopped bok choy
  • 1 cup fresh bean sprouts
  • 1 red bell pepper, cut into thin strips

Prepare rice noodles as directed on package. Rinse under cold water; drain well. Set aside. Place peanut butter, vegetable stock, sherry, chives, fish sauce, sugar and sesame oil in bowl of food processor; cover. Process until smooth. Set aside. Heat canola oil in large skillet or wok on medium heat. Add bok choy, bean sprouts and bell pepper; stir-fry 3 to 4 minutes or until vegetables are tender-crisp. Stir in peanut butter mixture. Bring to simmer. Add noodles; toss to coat. Spoon noodle mixture into serving bowls and serve.

Note: Fish sauce is made from anchovies. If you cannot eat it, delete it and substitute with 1/2 teaspoon coarse salt.

Per serving: 432 calories, 9 grams protein, 18 grams fat (38 percent calories from fat), 2.8 grams saturated fat, 57 grams carbohydrate, no cholesterol, 708 milligrams sodium, 3 grams fiber.

Thursday: Heat and Eat

Enjoy having leftover CHILI for dinner. Serve it over BROWN RICE this time. Add COLESLAW and CORNBREAD (from a mix). Enjoy TANGERINES for dessert.

Shopping List

brown rice, coleslaw, cornbread mix, tangerines.

Friday: Express

Tonight's REUBEN PIEROGI BAKE will be on the table quickly. Heat oven to 425 degrees. Coat a shallow 10-inch round baking dish with cooking spray. In a large saucepan, heat 1 (14.1- to 16.9-ounce) package frozen pierogies (any kind, such as Mrs. T's) in 2 quarts boiling water for 5 minutes or until they float. Drain well and transfer to prepared baking dish. Layer 4 ounces thinly sliced deli corned beef (cut into 2-inch squares) and 1 cup rinsed and drained refrigerated sauerkraut over pierogies; drizzle with 1/3 cup reduced-fat Thousand Island dressing and top with 4 ounces thinly sliced Swiss cheese. Bake 10 minutes or until pierogies are hot and cheese melts.

Serve with PICKLED BEETS. Buy a CHEESECAKE for dessert.

Plan

Save enough cheesecake for Saturday.

Shopping List

cooking spray, any packaged frozen pierogies (such as Mrs. T's), deli corned beef, refrigerated sauerkraut, reduced-fat Thousand Island dressing, Swiss cheese, pickled beets, cheesecake.

Saturday: Easy Entertaining

You'll be busy tonight, so BEEF AND SMOKED GOUDA GRITS will be perfect. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Top leftover CHEESECAKE with warm CHERRY PRESERVES.

Shopping List

quick-cooking grits, smoked Gouda cheese, butter, extra-virgin olive oil, portobello mushrooms, red onion, packaged refrigerated fully cooked beef tips with gravy, fresh parsley, romaine, whole-grain rolls, cherry preserves.

BEEF AND SMOKED GOUDA GRITS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 3 1/2 cups water
  • 1 cup quick-cooking grits
  • 1 cup shredded smoked Gouda cheese
  • 2 tablespoons butter, softened
  • 1 tablespoon extra-virgin olive oil
  • 6 ounces coarsely chopped portobello mushrooms
  • 1/2 cup chopped red onion
  • 1 (17-ounce) package refrigerated fully cooked beef tips with gravy
  • Chopped fresh parsley for garnish

Boil water in a medium pan. Slowly add grits, stirring constantly. Reduce heat to medium-low; cover and cook 5 to 7 minutes or until thickened, stirring occasionally. Add cheese and butter; stir until cheese and butter are completely melted. Remove from heat. Cover; set aside.

Meanwhile, heat oil in a large nonstick skillet on medium-high. Add mushrooms and onion. Cook 4 to 5 minutes or until onion is softened, stirring occasionally. Stir in beef tips with gravy; continue cooking 5 minutes or until heated through, stirring occasionally. Divide grits among 4 shallow bowls. Top with beef mixture, garnish with parsley and serve.

Per serving: 370 calories, 26 grams protein, 16 grams fat (38 percent calories from fat), 7.6 grams saturated fat, 31 grams carbohydrate, 78 milligrams cholesterol, 824 milligrams sodium, 2 grams fiber.

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
  • 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
  • 1 cup 1 percent milk
  • 1 1/4 cups water, divided
  • 3 tablespoons flour

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
  • 1 cup shredded 50 percent light pepper jack cheese
  • 2 chopped Roma tomatoes
  • 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

If you use bone-in chicken, use 2 1/2 pounds.

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.

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