health

7 Day Menu Planner for December 18, 2016

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

Sunday: Family/Christmas

Enjoy a bountiful brunch of BACON AND HASH BROWN EGG BAKE before the big meal later in the day. Serve the savory dish with ORANGE AND GREAPEFRUIT SECTIONS sprinkled with fresh mint. Start the meal with SPICY TOMATO JUICE.

Plan

Prepare the Egg Bake the day before. Save enough of it for Monday.

Shopping List

bacon, red bell pepper, onion, packaged sliced fresh mushrooms, Dijon mustard, coarse salt, pepper, 1 percent milk, eggs, cooking spray, packaged frozen hash-browned potatoes, Swiss, cheddar, Monterey Jack or Colby cheese, orange and grapefruit sections, fresh mint, spicy tomato juice.

BACON AND HASH BROWN EGG BAKE

Servings: makes 12 servings

Prep time: 20 minutes; refrigeration time: 8 to 24 hours

Cook time: about 1 hour to 1 1/4 hours; standing time: 5 minutes

  • 1 pound bacon, cut into 1-inch pieces
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 1 (8-ounce) package sliced fresh mushrooms
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon pepper
  • 3/4 cup 1 percent milk
  • 12 eggs
  • 1 (32-ounce) package frozen hash-browned potatoes, thawed
  • 2 cups shredded Swiss, cheddar, Monterey Jack or Colby cheese, divided

In a large nonstick skillet, cook bacon until crisp. Remove from skillet to small bowl lined with paper towels. Cover; refrigerate. Drain skillet, reserving 1 tablespoon drippings. In same skillet, cook bell pepper, onion and mushrooms in drippings on medium for 4 minutes. Stir occasionally. Stir in mustard, salt and pepper; set aside. In a large bowl, beat milk and eggs with whisk; set aside.

Coat a 9-by-13-inch glass baking dish with cooking spray. Spread half the potatoes in dish. Spread pepper and onion mixture over top. Sprinkle with 1 cup of the cheese. Spread remaining potatoes over top. Pour egg mixture over all. Cover and refrigerate 8 to 24 hours.

Heat oven to 325 degrees. Uncover dish and bake 50 to 60 minutes or until thermometer inserted in center reads 160 degrees. Sprinkle with remaining cheese and the bacon. Bake 3 to 5 minutes longer or until knife inserted in center comes out clean, top is puffed and cheese is melted. Let stand 5 minutes before serving. Cut into squares and enjoy. (Adapted from "Betty Crocker: Fresh From the Freezer," Grace Wells and Cathy Swanson, senior editors; Houghton Mifflin Harcourt, 2016.)

Per serving: 296 calories, 19 grams protein, 17 grams fat (50 percent calories from fat), 6.9 grams saturated fat, 18 grams carbohydrate, 218 milligrams cholesterol, 476 milligrams sodium, 2 grams fiber.

Monday: Heat & Eat

Heat the leftover BACON AND HASH BROWN EGG BAKE for an easy meal. Serve it with a LETTUCE WEDGE. For dessert, munch on delicious CHRISTMAS COOKIES.

Shopping List

lettuce, Christmas cookies.

Tuesday: Kids

The kids will like this slightly sweet BARBECUE MEATLOAF with no icky onions and green peppers. Heat oven to 350 degrees. In a large bowl, combine 1/3 cup barbecue sauce, 1 tablespoon Worcestershire sauce, 1 teaspoon coarse salt, 1 1/2 teaspoons onion powder, 1/4 teaspoon garlic powder, 1 egg, 1 tablespoon milk and 1/4 teaspoon ground black pepper; mix together until well-blended. Stir in 1 1/2 cups bran flakes cereal and let stand 5 minutes. Add 1 1/2 pounds lean ground beef; mix well. Shape into a 9-by-5-inch loaf. Place on rack in baking dish lined with foil. Bake 1 hour 15 minutes or until meatloaf reaches an internal temperature of 165 degrees. Brush with additional barbecue sauce; bake 10 more minutes. Let stand 5 minutes; slice and serve.

Add MASHED POTATOES, frozen GREEN PEAS and BREAD STICKS. How about CHOCOLATE ICE CREAM for a dessert the kids will love?

Plan

Save enough ice cream for Friday.

Shopping List

barbecue sauce, Worcestershire sauce, coarse salt, onion powder, garlic powder, egg, milk, black pepper, bran flakes cereal, lean ground beef, potatoes to mash, frozen green peas, bread sticks, chocolate ice cream.

Wednesday: Express

Change the dinner tune tonight with a CURRIED EGG SALAD PLATTER. Season deli egg salad with some curry powder. Serve it on LETTUCE and surround it with GRAPES and CELERY STICKS. Add WHOLE-GRAIN BREAD in case anyone wants to make sandwiches. Enjoy FRESH PINEAPPLE for dessert.

Shopping List

deli egg salad, curry powder, lettuce, grapes, celery sticks, whole-grain bread, fresh pineapple.

Thursday: Meatless

Top refrigerated or frozen CHEESE RAVIOLI with any MARINARA SAUCE for a no-meat dinner. Garnish it with freshly grated PARMESAN CHEESE. Add a SPINACH SALAD and GARLIC BREAD. MANDARIN ORANGE SECTIONS are dessert.

Shopping List

refrigerated or frozen cheese ravioli, any marinara sauce, parmesan cheese, fresh spinach, garlic bread, mandarin orange sections.

Friday: Budget

It's a good time to hold the food budget in check, and WHITE BEAN SOUP WITH PEPPERS AND BACON won't stretch it too far. Serve the soup with MIXED GREENS and CRUSTY BREAD. Leftover ICE CREAM is an easy dessert.

Shopping List

dried white beans, bacon, red bell peppers, onions, carrot, sugar, onion powder, garlic powder, black pepper, cayenne pepper, garlic, unsalted chicken broth, fresh parsley, mixed salad greens, crusty bread.

WHITE BEAN SOUP WITH PEPPERS AND BACON

Servings: makes about 8 cups

Prep time: 20 minutes; standing time: 1 hour

Cook time: about 1 1/4 hours

  • 1 1/2 cups dried white beans
  • 5 slices bacon
  • 2 medium red bell peppers, chopped
  • 2 medium onions, chopped
  • 1 cup chopped carrot
  • 1 teaspoon sugar
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper
  • 4 cloves garlic, minced
  • 6 cups unsalted chicken broth
  • 1/2 cup chopped fresh parsley

Sort and wash beans; place in a large pot. Cover with 2 inches water above beans; bring to a boil and cook 2 minutes. Remove from heat and let stand 1 hour; drain. Remove beans from pot and set aside.

Cook the bacon in the same pot on medium until crisp. Remove bacon; crumble and set aside. In same pot, add bell peppers, onions, carrot, sugar, onion powder, garlic powder, black pepper, cayenne pepper and garlic to bacon drippings; cook 10 minutes or until browned. Stir in broth, scraping pan to loosen browned bits. Add beans. Bring to boil; cover, reduce heat and simmer 1 hour or until beans are tender. Blend some of mixture until smooth (use an immersion blender if available). After blending, return pureed mixture to pan. Stir in crumbled bacon and parsley and serve. (Soup may be thick; if necessary, thin soup with water to make 8 cups.)

Per cup: 245 calories, 9 grams protein, 9 grams fat (33 percent calories from fat), 3 grams saturated fat, 31 grams carbohydrate, 10 milligrams cholesterol, 207 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

We recommend SHRIMP PAELLA for your favorite friends and your "yummy" recipe file. All you need alongside is BIBB LETTUCE and SOURDOUGH BREAD. Keep dessert light with a citrus SORBET and BUTTER COOKIES.

Shopping List

extra-virgin olive oil, sweet onions (such as Vidalia), garlic, red bell pepper, rice, unsalted chicken broth, dry white wine, black pepper, saffron or turmeric, uncooked shrimp, frozen peas, coarse salt, fresh parsley, lemons, bibb lettuce, sourdough bread, citrus sorbet, butter cookies.

SHRIMP PAELLA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 3 tablespoons extra-virgin olive oil
  • 2 medium sweet onions (such as Vidalia), chopped
  • 4 cloves garlic, chopped
  • 1 medium red bell pepper, chopped
  • 1 1/2 cups rice
  • 4 cups unsalted chicken broth, divided
  • 1/2 cup dry white wine
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon crumbled saffron or turmeric
  • 2 pounds uncooked shrimp, peeled and deveined
  • 1 cup frozen peas
  • Coarse salt and pepper to taste
  • Fresh chopped parsley
  • Lemon wedges

Heat olive oil in a large Dutch oven on medium-high. Add onions, garlic and bell pepper; cook and stir 5 minutes or until onions begin to brown. Add rice; cook and stir 5 minutes until rice begins to look translucent and has a slightly nutty aroma. Stir in 3 1/2 cups broth, wine, pepper and saffron. Bring to boil; stir. Cover and reduce heat to low. Simmer 20 minutes or until rice has absorbed most of the liquid. Stir in shrimp, peas and remaining broth. Cover and cook on medium for 5 minutes or until shrimp turn pink and broth is absorbed, stirring occasionally. Stir before serving. Salt and pepper to taste. Garnish each serving with fresh chopped parsley and a lemon wedge.

Per serving: 309 calories, 26 grams protein, 6 grams fat (17 percent calories from fat), 0.8 gram saturated fat, 34 grams carbohydrate, 183 milligrams cholesterol, 218 milligrams sodium, 2 grams fiber.

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
  • 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.

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