health

7 Day Menu Planner for December 25, 2016

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

Sunday: Family

Celebrate the new year with SLICED BAKED HAM and HOPPIN' JOHN, a dish with black-eyed peas that's guaranteed to bring you luck. Serve it with COLLARD GREENS and CORNBREAD MUFFINS (from a mix). For dessert, your AMBROSIA is a good way to end the meal.

Plan

Save enough ham and ambrosia for Monday.

Shopping List

baked ham, dry black-eyed peas, smoked turkey leg, onion, crushed red pepper, coarse salt, pepper, rice, smoked cheddar cheese, collard greens, cornbread mix, ambrosia.

HOPPIN' JOHN

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 1/2 to 2 hours

  • 1 1/2 cups dry black-eyed peas
  • 1- to 1 1/2-pound smoked turkey leg
  • 1 onion, chopped
  • 1/2 teaspoon crushed red pepper
  • Coarse salt and pepper to taste
  • Water
  • 1 1/2 cups rice
  • Shredded smoked cheddar cheese for garnish

In a large pot, combine peas, turkey leg, onion, crushed red pepper and salt and pepper. Cover with water and bring to a boil. Reduce heat to low and simmer 1 1/4 to 1 1/2 hours. Remove turkey leg, remove meat from bones, chop meat and return to pot; discard bones. Stir in the rice; cover and cook 20 minutes or until rice is tender. (Add more water if necessary.) Serve immediately, garnished with cheese.

Per serving: 304 calories, 22 grams protein, 4 grams fat (12 percent calories from fat), 1.3 grams saturated fat, 47 grams carbohydrate, 43 milligrams cholesterol, 383 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Leftover ham works wonders in FETTUCCINE AND HAM SALAD. Cook 1/2 cup sliced carrots until tender; drain and cool. Cook 8 ounces spinach fettuccine according to package directions; drain. In a large bowl, toss 12 ounces cooked chopped (leftover) ham, carrots, fettuccine and 1 small thinly sliced red onion (separated into rings). In a separate small bowl, mix together 1/4 cup tarragon vinegar, 1 tablespoon olive oil and 1/4 teaspoon dried basil. Pour over pasta mixture; toss to coat. Serve warm or cold.

Add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Leftover AMBROSIA is your dessert.

Shopping List

carrots, spinach fettuccine, red onion, tarragon vinegar, olive oil, dried basil, mixed salad greens, whole-grain rolls.

Tuesday: Express

Make an easy meal of frozen MARYLAND-STYLE CRAB CAKES (such as SeaPak or another brand) and TARTAR SAUCE. Serve with frozen SWEET POTATO FRIES and deli COLELAW. Add PEACHES with a sprinkle of nutmeg for dessert.

Shopping List

frozen Maryland-style crab cakes (such as SeaPak or another brand), tartar sauce, frozen sweet potato fries, deli coleslaw, peaches, nutmeg.

Wednesday: Kids

Keep the kids smiling with PEANUT BUTTER AND BANANA SANDWICHES on RAISIN BREAD. On the side, add CELERY and CARROT STICKS along with their favorite DIP. GRAHAM CRACKERS and SLICED APPLES are great for munching.

Shopping List

peanut butter, bananas, raisin bread, celery and carrot sticks, kids' favorite dip, graham crackers, apples.

Thursday: Meatless

BAKED POTATOES are special when they are topped with AVOCADO MOUSSE. In a food processor, combine 2 ripe Hass avocados (pitted, peeled and sliced), 1 tablespoon lemon juice, 1/2 teaspoon thyme, 1 teaspoon coarse salt and 1/4 teaspoon pepper; process until smooth. Transfer to a small bowl and fold in 1/2 cup reduced-fat sour cream. Serve immediately over potatoes.

Serve with a SPINACH SALAD with hard-cooked EGG WEDGES and WHOLE-GRAIN BREAD. Make LEMON PUDDING with 1 percent milk for dessert.

Shopping List

potatoes to bake, Hass avocados, lemon, dried thyme, coarse salt, pepper, reduced-fat sour cream, fresh spinach, eggs, whole-grain bread, lemon pudding mix, 1 percent milk.

Friday: Budget

When we're down to our last few food dollars, TUNA NOODLE CASSEROLE always comes to the rescue for another good, low-cost meal. Heat oven to 350 degrees. Mix 2 (6-ounce) cans drained light tuna, 1 (10 3/4-ounce) can less-fat/less-sodium cream of celery soup and 12 ounces cooked elbow macaroni. Spoon into a 2-quart baking dish coated with cooking spray. Top with any crushed chips and bake 30 minutes or until heated through and bubbly.

Serve with a ROMAINE SALAD and CRUSTY ROLLS. For dessert, RED AND GREEN GRAPES are easy.

Tip

When we're down to our last few food dollars, TUNA NOODLE CASSEROLE always comes to the rescue for another good, low-cost meal. Heat oven to 350 degrees. Mix 2 (6-ounce) cans drained light tuna, 1 (10 3/4-ounce) can less-fat/less-sodium cream of celery soup and 12 ounces cooked elbow macaroni. Spoon into a 2-quart baking dish coated with cooking spray. Top with any crushed chips and bake 30 minutes or until heated through and bubbly.

Serve with a ROMAINE SALAD and CRUSTY ROLLS. For dessert, RED AND GREEN GRAPES are easy.

Shopping List

canned light tuna, less-fat/less-sodium cream of celery soup, elbow macaroni, cooking spray, any chips, romaine, crusty rolls, red and green grapes.

Saturday: Easy Entertaining

Invite friends for BROILED LAMB CHOPS WITH YOGURT SAUCE served over COUSCOUS. Add GREEN PEAS (frozen) on the side, along with a BOSTON LETTUCE SALAD and FLATBREAD. Make pretty CRANBERRY PEAR TARTLETS for dessert.

Shopping List

couscous, lamb loin chops, coarse salt, pepper, cooking spray, plain fat-free yogurt, fresh parsley, fresh mint, dried or fresh basil, honey, frozen green peas, Boston lettuce, flatbread, fresh cranberries, allspice, cinnamon, ripe pears, mini phyllo shells, walnuts, orange.

BROILED LAMB CHOPS WITH YOGURT SAUCE OVER COUSCOUS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 cup water
  • 3/4 cup couscous
  • 8 (4-ounce) lamb loin chops, trimmed
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper, divided
  • 1/3 cup plain fat-free yogurt
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh mint
  • 1/2 teaspoon dried basil or 1 tablespoon chopped fresh basil
  • 1 teaspoon honey

Heat broiler. Boil water; add couscous. Remove from heat; cover and let stand 5 minutes. Fluff with fork.

Meanwhile, sprinkle lamb with salt and 1/8 teaspoon pepper. Place lamb on broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. While lamb cooks, combine remaining pepper, yogurt, parsley, mint, basil and honey; mix well. Serve lamb with sauce over couscous.

Per serving: 327 calories, 31 grams protein, 9 grams fat (25 percent calories from fat), 3.1 grams saturated fat, 29 grams carbohydrate, 83 milligrams cholesterol, 333 milligrams sodium, 2 grams fiber.

CRANBERRY PEAR TARTLETS

Servings: makes 30 tartlets

Prep time: about 10 minutes

Cook time: 15 minutes

  • 1/2 cup fresh cranberries
  • 1/4 cup honey
  • 1/4 teaspoon allspice
  • 1/8 teaspoon cinnamon
  • 2 ripe pears, peeled, cored and chopped
  • 2 (2.1-ounce) boxes mini phyllo shells, thawed
  • 1/4 cup chopped walnuts
  • Finely grated orange zest

In a small saucepan, combine cranberries, honey, allspice and cinnamon; bring to boil; reduce heat to low and simmer 5 minutes. Stir in pears and simmer 10 minutes or until excess liquid has cooked off. Let cool, then spoon mixture into shells. Divide walnuts and sprinkle over tartlets; lightly grate orange zest over top. Serve.

Per tartlet: 40 calories, no protein, 2 grams fat (36 percent calories from fat), 0.1 gram saturated fat, 7 grams carbohydrate, no cholesterol, 13 milligrams sodium, 1 gram fiber.

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 coarse salt
  • 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.

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