health

7 Day Menu Planner for March 12, 2017

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

Sunday: Family

It takes a little extra time, but APPLE GLAZED PORK LOIN ROAST WITH PINEAPPLE STUFFING is worth the effort. Serve the combo meal with your ROASTED RED POTATOES WITH BACON. Wrap partially cooked, bite-size red potatoes in 1/2 slice bacon; secure with wooden pick. Bake in a 400-degree oven for 15 minutes or until potatoes are tender and bacon is done. Add a SPINACH SALAD and WHOLE-GRAIN BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough of the pork entree, dressing and potatoes for Monday; save enough pie for Tuesday.

Shopping List

butter, sugar, eggs, canned crushed pineapple, white bread, cooking spray, top loin pork roast, dried basil, coarse salt, pepper, apple juice, brown sugar, less-sodium soy sauce, less-sodium Worcestershire sauce, red potatoes, bacon, fresh spinach, whole-grain bread, Boston cream pie.

APPLE GLAZED PORK LOIN ROAST WITH PINEAPPLE STUFFING

Servings: makes 12 to 15 (3-ounce) cooked weight servings of pork and 12 servings of stuffing

Prep time: 30 minutes

Cook time: roast: 60 to 80 minutes; stuffing: 50 minutes to 1 hour; standing time: 5 to 10 minutes

  • For the stuffing:
  • 1/2 cup butter, at room temperature
  • 1/3 cup sugar
  • 4 eggs
  • 1 (20-ounce) can crushed pineapple with juice
  • 12 slices dense white bread, cut into 1-inch pieces
  • For the roast:
  • 3- to 4-pound top loin pork roast
  • 1 tablespoon dried basil
  • Coarse salt and pepper to taste
  • For the apple glaze:
  • 1 cup apple juice
  • 1/4 cup brown sugar
  • 1/4 cup less-sodium soy sauce
  • 1/4 cup less-sodium Worcestershire sauce

Preheat oven to 350 degrees. For the stuffing: In a large mixing bowl, cream butter and sugar with an electric mixer about 30 seconds to 1 minute or until fluffy. Add eggs, one at a time, beating until incorporated before adding the next egg. Add pineapple with juice and bread pieces and stir until evenly coated with egg mixture. Pour into a 9-by-13-inch baking dish coated with cooking spray. Bake 50 minutes to 1 hour or until browned on top; cool 10 minutes before serving.

Meanwhile, rub pork roast with basil, salt and pepper. Place roast fat-side up in a roasting pan. In a bowl, add apple juice, brown sugar, soy sauce and Worcestershire sauce. Mix well. Using a basting brush, baste roast with apple glaze. Place roast in oven and cook 20 minutes per pound or until pork has reached an internal temperature of 145 degrees. Let stand 5 minutes. Slice pork and serve alongside stuffing.

Per serving (stuffing): 223 calories, 4 grams protein, 10 grams fat (42 percent calories from fat), 5.4 grams saturated fat, 27 grams carbohydrate, 82 milligrams cholesterol, 274 milligrams sodium, 1 gram fiber.

Carb count: 2.

Per serving (pork roast with glaze): 200 calories, 25 grams protein, 6 grams fat (26 percent calories from fat), 1.7 grams saturated fat, 11 grams carbohydrate, 71 milligrams cholesterol, 228 milligrams sodium, no fiber.

Monday: Heat and Eat

Yesterday's PORK AND DRESSING is good enough for an encore performance tonight. On the side, add any leftover potatoes along with FRESH BROCCOLI, a LETTUCE WEDGE and WHOLE-GRAIN ROLLS to round out the meal. PLUMS are an easy dessert.

Shopping List

fresh broccoli, lettuce, whole-grain rolls, plums.

Tuesday: Kids

Kids will like this ooey-gooey CREAMY CHICKEN AND PASTA. Cook 12 ounces penne pasta according to directions; drain.

Meanwhile, heat 1 (14-ounce) can unsalted chicken broth in a large nonstick skillet on medium; add 1 pound chicken tenders and cook 5 minutes or until no longer pink. Stir in 1 (8-ounce) package reduced-fat cream cheese (cut into cubes) and 1 (5-ounce) package fresh spinach leaves. Return to simmer and cook 5 minutes, stirring occasionally. Stir in 10 halved cherry tomatoes and cook 3 more minutes. In a large bowl, mix together the pasta and sauce. Let stand a few minutes and then serve immediately.

Add GREEN BEANS and BREAD STICKS. Slice the leftover PIE for dessert.

Tip

Kids will like this ooey-gooey CREAMY CHICKEN AND PASTA. Cook 12 ounces penne pasta according to directions; drain.

Meanwhile, heat 1 (14-ounce) can unsalted chicken broth in a large nonstick skillet on medium; add 1 pound chicken tenders and cook 5 minutes or until no longer pink. Stir in 1 (8-ounce) package reduced-fat cream cheese (cut into cubes) and 1 (5-ounce) package fresh spinach leaves. Return to simmer and cook 5 minutes, stirring occasionally. Stir in 10 halved cherry tomatoes and cook 3 more minutes. In a large bowl, mix together the pasta and sauce. Let stand a few minutes and then serve immediately.

Add GREEN BEANS and BREAD STICKS. Slice the leftover PIE for dessert.

Shopping List

penne pasta, unsalted chicken broth, chicken tenders, reduced-fat cream cheese, packaged fresh spinach, cherry tomatoes, green beans, bread sticks.

Wednesday: Meatless

Make a no-meat meal of TEX-MEX STUFFED POTATOES. Bake 4 (8-ounce) potatoes.

Meanwhile, heat 1 tablespoon canola oil in a large nonstick skillet on medium. Add 1 chopped onion, 1 chopped red bell pepper and 1 teaspoon minced garlic; cook 3 minutes, stirring occasionally. Add 1 (15- or 16-ounce) can chili beans in spicy sauce (undrained), 1 tablespoon Worcestershire sauce and 1/2 teaspoon minced pickled jalapeno peppers. Reduce heat to low. Cover and simmer 5 minutes. Split potatoes, fluff with fork and top with bean mixture. Sprinkle with shredded Monterey Jack cheese; top with reduced-fat sour cream.

Serve with a ROMAINE SALAD and fat-free TORTILLAS. Make instant CHOCOLATE PUDDING with 1 percent milk for dessert.

Shopping List

baking potatoes, canola oil, onion, red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno peppers, Monterey Jack cheese, reduced-fat sour cream, romaine, fat-free tortillas, instant chocolate pudding, 1 percent milk.

Thursday: Budget

This version of WHITE BEAN CHILI is another good recipe to add to your collection. Serve it with MIXED GREENS and CORNBREAD (from a mix). Keep dessert light with RED AND GREEN GRAPES.

Plan

Save some grapes for Friday.

Shopping List

packaged less-fat, less-sodium chicken sausage (such as Al Fresco All Natural or another brand), ground chicken or ground turkey breast, packaged frozen blend of onions, bell peppers and celery, minced roasted garlic, packaged reduced-sodium taco seasoning mix, canned reduced-sodium great northern beans, canned unsalted chicken broth, canned chopped green chilies, canned refried beans with green chilies, mixed salad greens, cornbread mix, red and green grapes.

WHITE BEAN CHILI

Servings: makes about 9 cups

Prep time: less than 15 minutes

Cook time: about 25 minutes

  • 1 (12-ounce) package less-fat, less-sodium chicken sausage (such as Al Fresco All Natural or another brand)
  • 1/2 pound ground chicken or ground turkey breast
  • 1 (14-ounce) package frozen blend of onions, bell peppers and celery
  • 1 tablespoon minced roasted garlic (in produce section)
  • 1 (1.25-ounce) package reduced-sodium taco seasoning mix
  • 2 (15 1/2-ounce) cans reduced-sodium great northern beans, undrained
  • 1 (14-ounce) can unsalted chicken broth
  • 1 (4-ounce) can chopped green chilies
  • 1 (16-ounce) can refried beans with green chilies

Heat a large saucepan on medium-high; add sausage, chicken or turkey, frozen blend of vegetables and garlic. Cook 10 minutes, stirring frequently, or until meat is no longer pink; drain. Stir in taco seasoning mix; cover and cook 1 minute. Stir in beans, chicken broth, green chilies and refried beans; cover and bring to boil. Reduce heat to low; simmer 10 minutes and serve.

Per cup: 247 calories, 19 grams protein, 5 grams fat (20 percent calories from fat), 1.2 grams saturated fat, 29 grams carbohydrate, 50 milligrams cholesterol, 794 milligrams sodium, 9 grams fiber.

Friday: Express

There's little to do for dinner tonight beyond adding leftover halved grapes and chopped apple to deli CHICKEN SALAD. If you have any walnuts or pecans, toss in a few of those, too. Spoon the salad on LETTUCE and serve. For a little warmth, serve it with any VEGETABLE SOUP and FLATBREAD. Fresh PINEAPPLE SPEARS are a perfect dessert.

Shopping List

apple, deli chicken salad, walnuts or pecans, lettuce, any vegetable soup, flatbread, fresh pineapple spears.

Saturday: Easy Entertaining

Treat your lucky guests to HERB-BRAISED CHICKEN WITH MUSHROOMS AND TOMATOES; this recipe is going into my keepers file. Serve it over BROWN RICE and add steamed fresh ZUCCHINI on the side. Add SOURDOUGH BREAD. Buy or make CHERRY COBBLER for dessert and top it with VANILLA ICE CREAM.

Shopping List

bacon, packaged sliced crimini mushrooms, sweet onion (such as Vidalia), dried basil, dried oregano, coarse salt, chipotle chili pepper, bone-in skinless chicken thighs, canned no-salt-added diced tomatoes, brown rice, fresh zucchini, sourdough bread, store-bought or homemade cherry cobbler, vanilla ice cream.

HERB-BRAISED CHICKEN WITH MUSHROOMS AND TOMATOES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 40 minutes

  • 2 strips bacon, cut into 1-inch pieces
  • 1 (8-ounce) package sliced crimini mushrooms
  • 1 large sweet onion (such as Vidalia), halved and thinly sliced
  • 1 1/2 teaspoons dried basil
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon chipotle chili pepper
  • 6 bone-in skinless chicken thighs (about 2 pounds)
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained

In a large deep skillet or Dutch oven, cook bacon on medium for 4 minutes or until lightly browned but not crisp and some fat has been rendered, turning frequently. Add mushrooms and onion; cook and stir about 8 minutes or until onion is softened, stirring occasionally. Mix basil, oregano, salt and chipotle pepper together, and sprinkle evenly over both sides of chicken thighs. Add chicken and tomatoes to skillet. Bring to boil, stirring to get all the browned bits from skillet. Reduce heat to low, cover and simmer 15 minutes; turn chicken and cook 15 more minutes or until chicken is cooked through, stirring occasionally and spooning sauce over chicken. Serve immediately.

Per serving: 232 calories, 24 grams protein, 11 grams fat (43 percent calories from fat), 3.2 grams saturated fat, 9 grams carbohydrate, 123 milligrams cholesterol, 309 milligrams sodium, 2 grams fiber.

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.

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