health

7 Day Menu Planner for March 05, 2017

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

Sunday: Family

Celebrate family day with this CHICKEN AND WILD RICE CASSEROLE. Serve the comfort food combo with FRESH BROCCOLI SPEARS, MIXED SALAD GREENS and DINNER ROLLS. Buy a LEMON MERINGUE PIE for dessert.

Shopping List

cooking spray, packaged long-grain and wild rice, wild rice, unsalted chicken broth, canola oil, boneless, skinless chicken breasts, garlic powder, black pepper, packaged crimini mushrooms, onions, celery, less-sodium, less-fat cream of mushroom soup, 98 percent fat-free cream of celery soup, fresh parsley, fresh broccoli, mixed salad greens, dinner rolls, lemon meringue pie.

CHICKEN AND WILD RICE CASSEROLE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 1 hour; standing time: 5 minutes

  • 1 (6-ounce) package long-grain and wild rice
  • 1/3 cup wild rice
  • 2 1/4 cups unsalted chicken broth
  • 2 teaspoons canola oil
  • 1 pound boneless, skinless chicken breasts, cut into 6 pieces
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1 (8-ounce) package crimini mushrooms
  • 2 medium onions, chopped
  • 2 ribs celery, thinly sliced
  • 1 (10 1/2-ounce) can less-sodium, less-fat cream of mushroom soup
  • 1 (10 1/2-ounce) can 98 percent fat-free cream of celery soup
  • 1/4 cup chopped fresh parsley

Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Combine the packaged long-grain rice (discard high-sodium seasoning packet) and wild rice with broth. Microwave on high (100 percent power) for 10 minutes; stir after 5 minutes; set aside. Heat canola oil in a large nonstick skillet on medium-high. Add chicken; cook 2 minutes on each side or until browned. Remove from heat; sprinkle with garlic powder and pepper; set aside. Spoon rice mixture into baking dish. Add mushrooms, onions, celery and both soups; mix well. Top with chicken. Cover tightly with foil and bake 50 minutes or until most of liquid is absorbed. Remove from oven. Let stand 5 minutes before serving. Sprinkle with parsley and serve.

Per serving: 322 calories, 23 grams protein, 6 grams fat (17 percent calories from fat), 1.2 grams saturated fat, 43 grams carbohydrate, 52 milligrams cholesterol, 507 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Prepare CHICKEN RICE SOUP for tonight using Sunday's leftovers. Shred any leftover chicken and thin the casserole with unsalted chicken broth. Add any leftover cooked vegetables such as carrots, peas or squash. Serve with a SPINACH SALAD with RED ONION SLICES and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

unsalted chicken broth, fresh spinach, red onion, whole-grain rolls.

Tuesday: Kids

Bring the kids off the range for COWBOY MACARONI. Heat oven to 450 degrees. Prepare 1 (14-ounce) package macaroni-and-cheese according to directions. Brown 1 pound extra-lean ground beef and 1 small chopped onion in a nonstick skillet on medium for 6 minutes or until meat is no longer pink; drain. In a 2-quart baking dish coated with cooking spray, combine the macaroni-and-cheese and the ground beef mixture, along with 1 (6-ounce) can no-salt-added tomato paste, 1 (8-ounce) can no-salt-added tomato sauce and 1 cup frozen shoepeg corn (thawed); mix well. Bake 20 to 25 minutes or until heated through. Top with 3 tablespoons freshly grated parmesan cheese.

Serve with deli CARROT SALAD and SOFT ROLLS. KIWIFRUIT is an easy dessert.

Shopping List

packaged macaroni-and-cheese, extra-lean ground beef, onion, cooking spray, canned no-salt-added tomato paste, canned no-salt-added tomato sauce, frozen shoepeg corn, parmesan cheese, deli carrot salad, soft rolls, kiwifruit.

Wednesday: Budget

For a tasty low-cost meal, MEDITERRANEAN TUNA SALAD is hard to beat. In a medium bowl, combine 2 (6-ounce) cans light tuna (drained and flaked), 3/4 cup dried tart cherries, 1/2 cup shredded carrots and 1/2 cup chopped celery. Add 1/2 cup reduced-fat balsamic vinaigrette, 1/2 cup crumbled feta cheese and 1 tablespoon Dijon mustard. Refrigerate 2 to 3 hours for flavors to blend. Just before serving on red-tip lettuce, sprinkle with toasted pine nuts.

Serve with any TOMATO BASIL SOUP and BREAD STICKS. For dessert, PEARS are good.

Shopping List

canned light tuna, dried tart cherries, shredded carrots, celery, reduced-fat balsamic vinaigrette, crumbled feta cheese, Dijon mustard, red-tip lettuce, pine nuts, any tomato basil soup, bread sticks, pears.

Thursday: Express

Let someone else do all the work and serve refrigerated fully cooked BEEF POT ROAST (any brand). On the side, add MASHED POTATOES (refrigerated), CAULIFLOWER AU GRATIN (frozen) and WHOLE-GRAIN BREAD. FRESH CITRUS FRUIT is a light dessert.

Shopping List

any brand refrigerated fully cooked beef pot roast, refrigerated mashed potatoes, frozen cauliflower au gratin, whole-grain bread, any fresh citrus fruit.

Friday: Meatless

Enjoy the hearty flavors of VEGGIE-STUFFED PASTA SHELLS. Serve them with a LETTUCE WEDGE and GARLIC BREAD. PEACHES are your dessert.

Shopping List

jumbo pasta shells, carrots, zucchini, onion, olive oil, frozen chopped spinach, reduced-fat ricotta cheese, shredded Italian blend cheeses, coarse salt, jar no-salt-added or regular pasta sauce, lettuce, garlic bread, peaches.

VEGGIE-STUFFED PASTA SHELLS

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • 12 dried jumbo pasta shells
  • 1 1/2 cups shredded carrots
  • 1 1/2 cups shredded zucchini
  • 1/2 cup finely chopped onion
  • 1 tablespoon olive oil
  • 1 (10-ounce) package frozen chopped spinach, thawed and well-drained
  • 1 cup reduced-fat ricotta cheese
  • 1 1/4 cups shredded Italian blend cheeses, divided
  • 1/4 teaspoon coarse salt
  • 1 (24- to 26-ounce) jar no-salt-added or regular pasta sauce

In a large pot, cook pasta according to package directions; drain. Rinse with cold water; drain again.

Meanwhile, in a large nonstick skillet cook carrots, zucchini and onion in hot oil on medium-high heat 3 to 5 minutes or until tender. Stir in spinach; cook and stir 1 minute. Transfer mixture to large bowl. Into vegetable mixture, stir ricotta, 1 cup shredded cheese and salt. Stuff pasta shells with 2 rounded tablespoons mixture. Pour pasta sauce into skillet; place filled shells on sauce. Heat shells and sauce, covered, on medium for 10 minutes or until heated through. Sprinkle with remaining cheese and serve. (Adapted from "Better Homes and Gardens Skillet Meals," Jan Mills, editor; Houghton Mifflin Harcourt, 2016.)

Per serving (2 shells): 288 calories, 15 grams protein, 11 grams fat (36 percent calories from fat), 5.2 grams saturated fat, 31 grams carbohydrate, 27 milligrams cholesterol, 407 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Colorful ORANGE-TOMATO SHRIMP VERACRUZ is worthy of any guest. Serve it over packaged YELLOW RICE, along with a BOSTON LETTUCE SALAD and BAGUETTES. Buy a frozen KEY LIME PIE for dessert.

Shopping List

olive oil, medium shrimp, shallots, orange, dried thyme, fire-roasted or regular diced tomatoes with green chilies, lime, coarse salt, packaged yellow rice, Boston lettuce, baguettes, frozen key lime pie.

ORANGE-TOMATO SHRIMP VERACRUZ

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons olive oil
  • 1 pound medium shrimp, uncooked, peeled and deveined
  • 2 shallots, finely chopped
  • 2 teaspoons fresh orange zest (orange part only)
  • 1/2 teaspoon dried thyme
  • 1 (14 1/2-ounce) can fire-roasted or regular diced tomatoes with green chilies, lightly drained
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon coarse salt to taste

Heat oil in a large nonstick skillet on medium-high. Cook shrimp, shallots, orange zest and thyme for 1 minute, stirring frequently. Stir in tomatoes. Cook about 5 minutes or until shrimp are opaque, stirring occasionally. Sprinkle with lime juice and salt; serve immediately.

Per serving: 148 calories, 24 grams protein, 3 grams fat (17 percent calories from fat), 0.4 gram saturated fat, 7 grams carbohydrate, 183 milligrams cholesterol, 478 milligrams sodium, 1 gram fiber.

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.

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