health

7 Day Menu Planner for February 26, 2017

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

Sunday: Family

Prepare a 2- to 3-pound fully cooked BAKED HAM for family day. Place ham in a shallow dish and heat at 350 degrees, uncovered, 15 to 18 minutes per pound or until the internal temperature is 140 degrees.

Serve it with MASHED SWEET POTATOES (refrigerated), PEAS AND CARROTS (frozen), a ROMAINE SALAD and CORNBREAD MUFFINS (from a mix). Make a PINEAPPLE UPSIDE-DOWN CAKE (from a mix) for dessert.

Plan

Save enough ham for Monday and enough cake for Tuesday.

Shopping List

fully cooked baked ham, refrigerated mashed sweet potatoes, frozen peas and carrots, romaine, cornbread muffin mix, pineapple upside-down cake mix.

Monday: Heat and Eat

Use the leftover ham for SOUTH-OF-THE-BORDER TAMALE PIE. In a medium saucepan, combine 1 (8-ounce) can no-salt-added tomato sauce and 1/2 cup chunky salsa. Stir in 2 cups cubed leftover ham; heat through. Heat oven to 350 degrees. Coat a 2-quart rectangular baking dish with cooking spray. Cut 1 (16-ounce) tube of refrigerated polenta into 8 slices and arrange in baking dish. Spoon salsa mixture over polenta. Bake, uncovered, for 25 minutes or until heated through. Sprinkle with 1 cup shredded 50 percent light pepper jack cheese. Bake 5 minutes more or until cheese is melted.

Serve with a SLICED GRAPEFRUIT SALAD. Enjoy PEARS for dessert.

Shopping List

canned no-salt-added tomato sauce, chunky salsa, cooking spray, tube of refrigerated polenta, 50 percent light pepper jack cheese, grapefruit, lettuce (for salad), pears.

Tuesday: Kids

Let the kids help prepare MINI CHICKEN POT PIES. Heat oven 375 degrees. Coat 8 regular muffin cups with cooking spray. Separate 1 (16.3-ounce) can refrigerated biscuits (such as Pillsbury Grands Flaky Layers or another brand) into 8 biscuits; separate each biscuit into 2 layers. Place 8 biscuit halves in coated muffin cups, pressing to cover bottom and sides. Drain 1 (19-ounce) can chicken noodle soup (reserve broth for a later use if desired). Spoon drained soup evenly into biscuit-lined cups. Place remaining biscuit halves over soup; gently seal each biscuit. Coat biscuit tops with cooking spray. Sprinkle the 8 pot pies with 1 teaspoon Italian seasoning and 1/2 teaspoon garlic powder. Top each with 1/2 tablespoon shredded mozzarella cheese. Bake 15 to 18 minutes or until edges are golden.

Serve with MIXED VEGETABLES (frozen) and a CHOPPED LETTUCE SALAD. Slice the leftover CAKE for dessert.

Shopping List

cooking spray, refrigerated biscuits (such as Pillsbury Grands Flaky Layers or another brand), canned chicken noodle soup, Italian seasoning, garlic powder, shredded mozzarella cheese, frozen mixed vegetables, lettuce.

Wednesday: Budget

Keep it simple and low-cost with THAI BURGERS. Add BAKED CHIPS and deli COLESLAW. For dessert, BLUEBERRIES are good, especially with a dollop of light whipped cream.

Shopping List

napa cabbage, limes, lean ground beef, green onions, ground ginger, hot chili sauce, coarse salt, pepper, creamy peanut butter, hoisin sauce, toasted sesame oil, whole-grain buns, baked chips, deli coleslaw, blueberries, light whipped cream.

THAI BURGERS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 10 to 12 minutes

  • 1 cup shredded napa cabbage
  • 2 tablespoons fresh lime juice, divided
  • 1 pound lean ground beef
  • 1/2 cup chopped green onions
  • 1 teaspoon ground ginger
  • 1 teaspoon hot chili sauce
  • Coarse salt and pepper
  • 1 tablespoon creamy peanut butter
  • 1 tablespoon hoisin sauce
  • 1 teaspoon toasted sesame oil
  • 4 whole-grain buns, split

Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside. Combine ground beef, green onions, ground ginger and chili sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into 4 (1/2-inch-thick) patties. Heat nonstick skillet over medium until hot. Place patties in skillet; cook 10 to 12 minutes or until patties register 160 degrees, turning occasionally. Season with salt and pepper, as desired.

Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use. Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches and serve.

Per serving: 315 calories, 29 grams protein, 11 grams fat (30 percent calories from fat), 3.2 grams saturated fat, 27 grams carbohydrate, 62 milligrams cholesterol, 381 milligrams sodium, 4 grams fiber.

Thursday: Meatless

BLUE CHEESE VEGETABLE SOUP has a unique flavor and lots of fiber. Serve it with a CARROT SALAD and WHOLE-WHEAT CRACKERS. STRAWBERRIES are good for dessert.

Plan

Save enough strawberries for Saturday.

Shopping List

fresh or frozen brussels sprouts, 1 percent milk, flour, butter, crumbled blue cheese, black pepper, carrot salad, whole-wheat crackers, strawberries.

BLUE-CHEESE VEGETABLE SOUP

Servings: makes 6 cups

Prep time: 15 minutes

Cook time: about 15 minutes; standing time for brussels sprouts: 5 minutes

  • 1 pound fresh or frozen brussels sprouts
  • 3 cups 1 percent milk, divided
  • 3 tablespoons flour
  • 1 tablespoon butter
  • 1/2 cup crumbled blue cheese
  • 1/4 to 1/2 teaspoon ground black pepper

Wash and trim ends of fresh brussels sprouts; cut in half. Cover and microwave on high 5 minutes; let stand 5 minutes and drain. (Cook frozen ones according to package directions; drain.) Place sprouts and 1 cup of the milk in blender and process until smooth or chunky according to your preference. In a 2-quart pan, mix the flour and remaining 2 cups milk. Bring milk to simmer on medium; reduce heat to low and simmer 5 minutes; stir constantly until thickened. Add the butter and stir to melt. Add blended sprouts, the blue cheese and pepper; mix well. Heat and stir until the cheese is melted. If too thick, thin with water to equal 6 cups.

Per cup: 155 calories, 10 grams protein, 7 grams fat (37 percent calories from fat), 4.1 grams saturated fat, 16 grams carbohydrate, 20 milligrams cholesterol, 247 milligrams sodium, 3 grams fiber.

Friday: Express

Try portioned and individually wrapped boneless, skinless CHICKEN BREASTS (such as Perdue's, Springer Mountain or another brand). Season them your family's favorite way. Serve them with refrigerated RED POTATOES, packaged SALAD GREENS and WHOLE-GRAIN ROLLS. CHUNKY APPLESAUCE is a light dessert.

Shopping List

portioned and individually wrapped boneless, skinless chicken breasts (such as Perdue, Springer Mountain or another brand), family's favorite seasonings, refrigerated red potatoes, packaged salad greens, whole-grain rolls, chunky applesauce.

Saturday: Easy Entertaining

Your guests will enjoy GLAZED LAMB CHOPS WITH HORSERADISH SAUCE. On the side, add COUSCOUS tossed with toasted pine nuts, GREEN BEANS, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy a CHEESECAKE for dessert and top it with leftover strawberries.

Shopping List

maple syrup, Dijon mustard, balsamic vinegar, olive oil, shallot, crushed red pepper, lamb loin chops, coarse salt, black pepper, cooking spray, reduced-fat sour cream, prepared horseradish, fresh mint, couscous, pine nuts, green beans, bibb lettuce, sourdough bread, cheesecake.

GLAZED LAMB CHOPS WITH HORSERADISH SAUCE

Servings: makes 4 servings

Prep time: less than 15 minutes; chilling time: up to 8 hours

Cook time: 10 to 14 minutes; standing time: 5 minutes

  • For the lamb:
  • 1/3 cup maple syrup
  • 1/4 cup Dijon mustard
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • 1 shallot, minced
  • 1/4 teaspoon crushed red pepper
  • 8 lamb loin chops (1/2 inch thick)
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • For the sauce:
  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons prepared horseradish
  • 2 tablespoons coarsely chopped mint leaves

In a resealable plastic bag, combine syrup, mustard, vinegar, oil, shallot and red pepper; mix well. Add lamb to marinate. Refrigerate up to 8 hours, turning occasionally.

Remove lamb and discard marinade. Sprinkle chops with salt and pepper; place on rack of broiler pan coated with cooking spray. Broil chops 3 inches from heat for 5 to 7 minutes per side or to desired degree of doneness. Remove from broiler, cover with foil and let stand 5 minutes.

Meanwhile, combine sour cream, horseradish and mint leaves. Cover and chill until ready to serve with lamb.

Per serving: 263 calories, 29 grams protein, 14 grams fat (49 percent calories from fat), 5.4 grams saturated fat, 4 grams carbohydrate, 101 milligrams cholesterol, 456 milligrams sodium, no fiber.

health

7 Day Menu Planner for February 19, 2017

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

Sunday: Family

LEMON CHICKEN WITH RICE AND ARTICHOKES is perfect for family day. Serve the one-dish meal with a BOSTON LETTUCE SALAD and DINNER ROLLS. APPLE TURNOVERS (frozen) and VANILLA ICE CREAM are a family kind of dessert.

Shopping List

cooking spray, boneless, skinless chicken breasts, onion, red bell pepper, rice, lemons, coarse salt, black pepper, unsalted chicken broth, canned water-packed quartered artichokes, Romano or parmesan cheese, Boston lettuce, dinner rolls, frozen apple turnovers, vanilla ice cream.

LEMON CHICKEN WITH RICE AND ARTICHOKES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 1/4 pounds boneless, skinless chicken breasts, cut into 1/2-inch strips
  • 2 1/2 cups chopped onion
  • 1 cup chopped red bell pepper
  • 3 cups cooked rice
  • 1/4 cup fresh lemon juice
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 cup unsalted chicken broth, divided
  • 1 (14-ounce) can water-packed quartered artichokes, drained
  • 2 tablespoons freshly grated Romano or parmesan cheese

Heat a Dutch oven coated with cooking spray on medium-high. Add chicken, onion and bell pepper; cook 7 minutes or until chicken is cooked through. Stir in cooked rice, lemon juice, salt, black pepper and half the broth; cook 2 minutes. Stir in artichokes and remaining broth; cook 1 minute or until heated. Sprinkle with cheese and serve.

Per serving: 400 calories, 37 grams protein, 5 grams fat (11 percent calories from fat), 1.2 grams saturated fat, 51 grams carbohydrate, 92 milligrams cholesterol, 618 milligrams sodium, 4 grams fiber.

Monday: Budget

BEEF STIR-FRY WITH SPINACH is easy on the food budget. Serve it over BROWN RICE, and add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a light dessert, try PEARS.

Plan

Prepare enough stir-fry and cook enough rice for Tuesday.

Shopping List

reduced-sodium soy sauce, dark sesame oil, cornstarch, fresh ginger, canola oil, boneless sirloin steak, packaged spinach, yellow bell peppers, green onions, garlic, brown rice, romaine, whole-grain rolls, pears.

BEEF STIR-FRY WITH SPINACH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons dark sesame oil
  • 2 teaspoons cornstarch
  • 1 teaspoon grated fresh ginger
  • 2 teaspoons canola oil, divided
  • 1 pound boneless sirloin steak, thinly sliced
  • 1 pound packaged spinach
  • 2 yellow bell peppers, thinly sliced
  • 4 green onions, thinly sliced
  • 2 cloves garlic, minced

In a small bowl, whisk together soy sauce, sesame oil, cornstarch and ginger until smooth; set aside. Heat wok or large skillet over medium-high until a drop of water sizzles in pan. Add 1 teaspoon canola oil; swirl to coat. Add steak and stir-fry 3 minutes or until browned. Transfer to plate. Microwave spinach on high (100 percent power) 2 to 3 minutes or until wilted. Heat remaining oil in same skillet over medium-high and swirl to coat. Add peppers, onions and garlic; stir-fry 3 minutes or until vegetables soften. Return steak to skillet. Stir soy sauce mixture and add to skillet. Stir-fry until sauce bubbles and thickens, about 1 more minute. Divide spinach among 4 plates; top with steak mixture and serve. (Adapted from "Weight Watchers New Complete Cookbook"; Houghton Mifflin Harcourt, 2016.)

Per serving: 238 calories, 29 grams protein, 8 grams fat (32 percent calories from fat), 1.9 grams saturated fat, 12 grams carbohydrate, 58 milligrams cholesterol, 394 milligrams sodium, 4 grams fiber.

Tuesday: Heat and Eat

Take advantage of those leftovers for BEEF-STUFFED PEPPERS. Split orange or yellow bell peppers in half lengthwise. Place cut-side down in baking dish. Cover and microwave on high (100 percent power) 1 minute per pepper; drain.

Meanwhile, combine stir-fry (chopped) with leftover rice, moisten with unsalted beef broth and heat. Stuff peppers with mixture; sprinkle with crumbled reduced-fat feta cheese and serve.

Add tiny GREEN PEAS (frozen) and WHOLE-GRAIN BREAD. Fresh or canned TROPICAL FRUIT is a light dessert.

Shopping List

orange or yellow bell peppers, unsalted beef broth, crumbled reduced-fat feta cheese, frozen tiny green peas, whole-grain bread, fresh or canned tropical fruit.

Wednesday: Express

Select any frozen stuffed BURRITOS for a super–easy meal. Garnish the stuffed burritos with reduced-fat SOUR CREAM. Serve them with STEAMED CARROTS. For dessert, PLUMS are easy, too.

Shopping List

any frozen stuffed burritos, reduced-fat sour cream, carrots, plums.

Thursday: Kids

What could make kids happier than to have CHEESEBURGER MELT for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix together 1 1/3 cups reduced-fat baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (1 1/2 cups total) of shredded 50 percent light cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or ground turkey breast, or mixture of both, in a large nonstick skillet on medium-high for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed less-fat, less-sodium cream of mushroom soup and 1 cup frozen mixed vegetables; heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden brown. Sprinkle with 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares and serve. Garnish with salsa if desired.

Serve with CHERRY TOMATO HALVES. Fresh PINEAPPLE CHUNKS make a good dessert.

Shopping List

cooking spray, reduced-fat baking mix (such as Bisquick), eggs, 50 percent light cheddar cheese, lean ground beef or ground turkey breast (or both), canned condensed less-fat, less-sodium cream of mushroom soup, frozen mixed vegetables, salsa if desired, cherry tomatoes, fresh pineapple.

Friday: Meatless

You won't have any leftovers of delicious SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL. Place cooked whole-wheat spaghettini in a large bowl and add 2 ounces herb-flavored goat cheese cut into small pieces, 1/2 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; stir until well-blended.

Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups halved grape tomatoes; cook 2 minutes, stirring frequently. Add 2/3 cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine.

Serve with MIXED GREENS and GARLIC BREAD. Make instant PISTACHIO PUDDING (with 1 percent milk) for dessert.

Shopping List

whole-wheat spaghettini, herb-flavored goat cheese, fresh basil, coarse salt, pepper, olive oil, garlic, grape tomatoes, unsalted vegetable broth, mixed salad greens, garlic bread, instant pistachio pudding, 1 percent milk.

Saturday: Easy Entertaining

We're putting HERB-BAKED TILAPIA on our favorites list. Serve it with refrigerated HASH-BROWNED POTATOES, GREEN BEANS, a BIBB LETTUCE SALAD and CRUSTY BREAD. An easy dessert is leftover ICE CREAM with STRAWBERRY SAUCE.

Shopping List

tilapia fillets, parmesan cheese, low-fat mayonnaise, green onions, dry bread crumbs, dried basil, dried oregano, coarse salt, black pepper, cooking spray, refrigerated hash-browned potatoes, green beans, bibb lettuce, crusty bread, strawberry sauce.

HERB-BAKED TILAPIA

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: 10 minutes

  • 4 (4- to 6-ounce) tilapia fillets
  • 1/3 cup freshly grated parmesan cheese
  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons minced green onions
  • 1/4 cup dry bread crumbs
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper

Heat oven to 400 degrees. Place tilapia on nonstick foil. In a small bowl, combine parmesan, mayonnaise and onions; spread evenly over fish. In another bowl, combine bread crumbs, basil, oregano, salt and pepper; sprinkle over fish. Coat fish lightly with cooking spray. Bake 10 minutes or until fish flakes easily with fork.

Per serving: 154 calories, 20 grams protein, 4 grams fat (24 percent calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 48 milligrams cholesterol, 442 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for February 12, 2017

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

Sunday: Family

Family day is always special, so make it extra-special with POMEGRANATE STEAK. Serve the dish with QUINOA. Cook 1 cup quinoa in 2 cups lower-sodium beef broth as directed. Stir in 1 cup chopped fresh baby spinach, 1/2 cup sweetened dried cranberries and 1/4 cup chopped toasted walnuts.

Serve with fresh BROCCOLI SPEARS, a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

Plan

Prepare 1 extra steak and save any leftover broccoli for Monday. Save enough cake for Tuesday.

Shopping List

pomegranate juice, balsamic vinegar, fresh rosemary, fresh thyme, olive oil, garlic, Dijon mustard, pepper, boneless beef strip steaks, goat cheese, quinoa, lower-sodium beef broth, baby spinach, dried cranberries, toasted walnuts, fresh broccoli, red-tipped lettuce, whole-grain rolls, carrot cake.

POMEGRANATE STEAK

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 15 minutes to 2 hours

Cook time: sauce: 15 to 20 minutes; steak: 7 to 10 minutes

  • 1 cup pomegranate juice
  • 1/4 cup balsamic vinegar
  • 2 tablespoons minced fresh rosemary
  • 2 tablespoons minced fresh thyme
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon pepper
  • 2 boneless beef strip steaks, cut 3/4 inch thick (about 8 ounces each)
  • 2 ounces crumbled goat cheese

In a medium bowl, combine pomegranate juice, vinegar, rosemary, thyme, olive oil, garlic, mustard and pepper. Reserve 3/4 cup for basting sauce. Place steaks in remaining marinade in resealable plastic bag; turn to coat. Refrigerate 15 minutes to 2 hours.

Meanwhile, pour reserved sauce into small saucepan; bring to boil. Reduce heat; cook 15 to 20 minutes or until reduced by half and slightly thickened; stir occasionally. Set aside. Remove steaks and discard marinade. Grill, covered, 7 to 10 minutes on medium for medium-rare to medium-doneness (135 to 150 degrees), turning occasionally and basting with sauce. Sprinkle with goat cheese.

Note: To cook on grill pan, heat nonstick grill on medium. Grill 7 to 10 minutes for medium-rare to medium, turning occasionally and basting with sauce.

Per serving: 224 calories, 26 grams protein, 11 grams fat (45 percent calories from fat), 5.1 grams saturated fat, 3 grams carbohydrate, 73 milligrams cholesterol, 136 milligrams sodium, no fiber.

Monday: Heat and Eat

Nothing warms us more on a cold day than VEGETABLE BEEF SOUP. In a large pot, combine 6 cups less-sodium multi-vegetable juice (such as V-8), 1 (14-ounce) can lower-sodium beef broth, 1/2 packet dry onion mushroom soup mix, 1 (16-ounce) package frozen mixed vegetables, any leftover broccoli and 3 medium baking potatoes (cubed). Bring to a boil over medium-high heat; reduce heat to low and simmer 20 minutes or until potatoes are tender. Add the leftover chopped steak and heat through.

Serve with a ROMAINE SALAD and SESAME BREAD STICKS. Fresh ORANGE SECTIONS are good for dessert.

Shopping List

less-sodium multi-vegetable juice (such as V-8), lower-sodium beef broth, dry onion mushroom soup mix, frozen mixed vegetables, baking potatoes, romaine, sesame bread sticks, oranges.

Tuesday: Meatless

Tonight's no-meat dinner, CREAMY PASTA WITH TOMATOES, gets to the table in a hurry. Cook 12 ounces linguine according to directions; reserve 1/2 cup cooking water and then drain pasta. Return linguine to pot; add 1 (4-ounce) tub refrigerated light garlic-and-herb spreadable cheese (softened), the reserved water and 1 pint cherry tomatoes (halved); toss until cheese melts and coats pasta and tomatoes. Serve immediately with a SPINACH SALAD and GARLIC BREAD. Slice the leftover CAKE for dessert.

Shopping List

linguine, tub refrigerated light garlic-and-herb spreadable cheese, cherry tomatoes, fresh spinach, garlic bread.

Wednesday: Budget

You won't know you're saving money because the flavor of HUNGARIAN BEEF STEW is so rich. Serve it over NOODLES (no-yolk) along with a LETTUCE WEDGE on the side and CRUSTY BREAD. STRAWBERRIES are a light dessert.

Shopping List

beef stew cubes, fresh carrots, onions, cabbage, dry red wine, no-salt-added tomato paste, dry onion-mushroom soup mix, paprika, caraway seeds, reduced-fat sour cream, no-yolk noodles, lettuce, crusty bread, strawberries.

HUNGARIAN BEEF STEW

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 1/4 pounds beef stew cubes
  • 1 pound fresh carrots, sliced
  • 2 medium onions, thinly sliced
  • 3 cups thinly sliced cabbage
  • 1/2 cup dry red wine
  • 1 1/2 cups water
  • 1 (6-ounce) can no-salt-added tomato paste
  • 1 envelope dry onion-mushroom soup mix (from 1.8-ounce box)
  • 1 tablespoon paprika
  • 1 teaspoon caraway seeds
  • 1 cup reduced-fat sour cream

In a 4-quart or larger slow cooker, combine beef cubes, carrots, onions, cabbage, red wine, water, tomato paste, soup mix, paprika and caraway seeds; mix well. Cover and cook on low 8 hours. Turn off cooker; stir in sour cream and serve.

Per serving: 227 calories, 17 grams protein, 9 grams fat (35 percent calories from fat), 4.3 grams saturated fat, 18 grams carbohydrate, 60 milligrams cholesterol, 332 milligrams sodium, 4 grams fiber.

Thursday: Express

Try any one of the many brands of heat-and-serve noodle bowl dinners (such as Simply Asia or another brand). If you have any leftover vegetables or chopped chicken, add to the noodles. Accompany the bowls with packaged SALAD GREENS and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE is an easy dessert.

Shopping List

any heat-and-serve noodle bowl dinner (such as Simply Asia or another brand), packaged salad greens, whole-grain rolls, fresh pineapple.

Friday: Kids

The kids will think it's their lucky night when you serve them MAC 'N' CHEESE SOUP. Bring 1 1/2 cups water to a boil in medium pan. Add shells from 1 (12-ounce) package of macaroni-and-cheese mix; cook 7 to 10 minutes or until shells are tender; do not drain. Stir in cheese from mix, 2 cups 1 percent milk, 1 cup frozen green peas and 4 thinly sliced reduced-fat and reduced-sodium hot dogs. Cook 5 to 8 minutes or until soup is heated through.

Serve with CELERY STICKS, RED BELL PEPPER STRIPS and the kids' favorite DIP, along with SOFT ROLLS. APPLE SLICES are good for a crunchy dessert.

Shopping List

packaged macaroni-and-cheese mix, 1 percent milk, frozen green peas, reduced-fat and reduced-sodium hot dogs, celery, red bell peppers, kids' favorite dip, soft rolls, apple slices.

Saturday: Easy Entertaining

If you can't take your guests to the South of France for dinner, serve them PAN-ROASTED GROUPER WITH PROVENCAL VEGETABLES instead. Serve the fish with BROWN RICE, SUGAR SNAP PEAS and BAGUETTES. For dessert, PEACH SORBET and CHOCOLATE WAFER COOKIES are just right.

Shopping List

fennel, orange, nicoise olives, canned no-salt-added diced tomatoes, coarse salt, pepper, cooking spray, olive oil, garlic, grouper fillets, brown rice, sugar snap peas, baguettes, peach sorbet, chocolate wafer cookies.

BROILED GROUPER WITH PROVENCAL VEGETABLES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 2 cups thinly sliced fennel bulb (about 1 medium bulb)
  • 2 tablespoons fresh orange juice
  • 12 nicoise olives, chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1/2 teaspoon coarse salt, divided
  • 1/2 teaspoon black pepper, divided
  • 2 teaspoons olive oil
  • 1 clove garlic, minced
  • 4 (6-ounce) grouper fillets (about 1 inch thick)

Heat oven to 450 degrees. In a medium bowl, combine fennel, orange juice, olives and tomatoes; add half the salt and pepper; toss to mix. Spoon mixture into bottom of broiler pan coated with cooking spray. Bake 10 minutes; stir once.

Meanwhile, combine remaining salt and pepper, oil and garlic; brush evenly over fish fillets. Remove pan from oven. Place fish on rack in broiler pan over fennel. Bake 10 minutes more or until fish flakes and is opaque throughout. Serve fish with vegetables.

Per serving: 273 calories, 35 grams protein, 7 grams fat (24 percent calories from fat), 1.1 grams saturated fat, 15 grams carbohydrate, 63 milligrams cholesterol, 559 milligrams sodium, 3 grams fiber.

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