health

7 Day Menu Planner for June 25, 2017

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

Sunday: Family

For a special family day, prepare GRILLED PORK TENDERLOIN. Season a 1-pound pork tenderloin with coarse salt and pepper. Mix together 1/4 cup mustard and 3 tablespoons apricot preserves. Grill pork on medium for about 15 minutes, turning several times, or until internal temperature reaches 155 degrees; brush with mustard mixture the last few minutes. Remove from grill and tent with foil; let stand 5 minutes and then slice.

Serve with BROWN RICE and BAGUETTES. Enjoy SLICED CUCUMBERS and ONIONS in Italian dressing. Make or buy a PEACH COBBLER for dessert.

Plan

Save enough cobbler for Monday.

Shopping List

pork tenderloin, coarse salt, pepper, mustard, apricot preserves, brown rice, baguettes, cucumbers, onions, Italian dressing, peach cobbler.

Monday: Budget

Keep food costs down with tasty QUICK GREEK STEW. Heat a large nonstick skillet on medium-high and cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain. Stir in 1 (15-ounce) can no-salt-added tomato sauce, 1 teaspoon cumin, 1/2 teaspoon coarse salt, 1/2 teaspoon dried oregano and 1/2 teaspoon cinnamon. Cover and cook 3 minutes. Add 1 (5- or 6-ounce) package fresh baby spinach leaves; cover and cook 3 minutes or until spinach wilts.

Serve over COUSCOUS and garnish with toasted pine nuts. Add a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Heat the leftover COBBLER for dessert.

Plan

Marinate Tuesday's beef overnight.

Shopping List

lean ground beef, canned no-salt-added tomato sauce, cumin, coarse salt, dried oregano, cinnamon, packaged fresh baby spinach, couscous, pine nuts, lettuce, whole-grain rolls.

Tuesday: Family

Gather the family and celebrate the Fourth of July with SALSA BRISKET. Serve with CORN-ON-THE-COB, BAKED BEANS, COLESLAW and CRUSTY ROLLS.

Keep the festivities going with STAR-TOPPED BLUEBERRY PARFAITS. Cut a 10 3/4-ounce frozen low-fat poundcake loaf into 14 slices (1/4 inch thick); refreeze remaining cake. Spread 7 slices with 1/4 cup red fruit jelly or jam (any flavor); top with 7 plain slices. Trim and discard crusts of the 7 "sandwiches." With a 1 1/4-inch star cookie cutter, cut a shape from 4 sandwiches; set aside. Cut sandwich trimmings and remaining whole sandwiches into 3/4-inch squares.

Into 4 (8-ounce) parfait or wine glasses, place half the cake squares, 1 cup (2 cups total) fresh blueberries and 9 ounces low-fat vanilla yogurt (from 2 (6-ounce) containers), dividing equally. Top with remaining cake squares and 1 cup blueberries. Spoon dollops of remaining yogurt on top of each parfait; top with a star and serve.

Plan

Save enough brisket and buy enough blueberries for Wednesday.

Shopping List

beef brisket, coarse salt, pepper, garlic powder, light brown sugar, Worcestershire sauce, chipotle or other salsa, corn-on-the-cob, baked beans, coleslaw, crusty rolls, poundcake loaf, any flavor red fruit jelly or jam, fresh blueberries, low-fat vanilla yogurt.

SALSA BRISKET

Servings: makes 16 servings (3 ounces cooked weight)

Prep time: about 15 minutes; marinating time: overnight

Cook time: 5 to 6 hours

  • 1 (5-pound) trimmed beef brisket
  • Coarse salt and pepper to taste
  • 1 tablespoon garlic powder
  • 1/2 cup Worcestershire sauce
  • 1/2 cup light brown sugar
  • 2 cups chipotle or other salsa

Season brisket with salt, pepper and garlic powder. In a small bowl, mix together brown sugar, Worcestershire sauce and salsa; spread over brisket. Cover and refrigerate overnight.

Heat oven to 300 degrees. Place brisket and marinade in a heavy pot. Bake, covered, 5 to 6 hours or until tender. Slice meat across grain and serve.

Per serving: 224 calories, 29 grams protein, 6 grams fat (27 percent calories from fat), 2.3 grams saturated fat, 11 grams carbohydrate, 88 milligrams cholesterol, 248 milligrams sodium, no fiber.

Wednesday: Heat and Eat

Enjoy yesterday's brisket in today's BRISKET SANDWICHES (use whole-grain buns). Add deli POTATO SALAD and SLICED LETTUCE AND TOMATOES to the meal. Leftover BLUEBERRIES are good for dessert.

Shopping List

whole-grain buns, deli potato salad, lettuce, tomatoes.

Thursday: Meatless

ZITI WITH CHARD gives a new flavor to pasta. Serve the slightly salty-flavored greens and pasta combo with SALAD GREENS and GARLIC BREAD. Fresh PLUMS are a light dessert.

Shopping List

ziti or other short tube-shaped pasta, olive oil, Swiss chard, garlic, grape tomatoes, kalamata olives, lemon, coarse salt, black pepper, Romano or parmesan cheese, salad greens, garlic bread, fresh plums.

ZITI WITH CHARD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 2 minutes, plus pasta

  • 8 ounces ziti or other short tube-shaped pasta
  • 2 tablespoons olive oil
  • 8 cups coarsely chopped Swiss chard leaves
  • 4 cloves garlic, minced
  • 2 cups halved grape tomatoes
  • 1/4 cup chopped kalamata olives
  • 2 tablespoons fresh lemon juice
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup shaved fresh Romano or parmesan cheese

Cook pasta according to directions; drain. Heat oil in a large nonstick skillet on medium-high. Add chard and garlic; cook 2 minutes. Combine chard mixture, pasta, tomatoes, olives, lemon juice, salt and pepper, tossing well. Top with cheese and serve.

Per serving: 353 calories, 11 grams protein, 11 grams fat (29 percent calories from fat), 1.9 grams saturated fat, 53 grams carbohydrate, 3 milligrams cholesterol, 724 milligrams sodium, 4 grams fiber.

Friday: Kids

Tell the kids they are having MUFFIN HEADS for dinner and watch them smile. Top each toasted English muffin half with a thin layer of spaghetti sauce and slices of 50 percent light cheddar cheese; broil until cheese is melted. Top with a silly vegetable face using halved red bell pepper rings (for the mouth), baby corn (for the nose), sliced black olives (for the eyes) and julienne carrots (for the hair).

Continue the fun with APPLE PIE IN A BOWL for dessert. In a small bowl, spoon alternating layers of chunky applesauce, vanilla low-fat yogurt and crumbled gingersnaps; dust with cinnamon.

Shopping List

English muffins, spaghetti sauce, 50 percent light cheddar cheese, red bell peppers, baby corn, black olives, carrots, chunky applesauce, vanilla low-fat yogurt, gingersnaps, cinnamon.

Saturday: Easy Entertaining

You'll want to invite special friends over to enjoy CUMIN AND MUSTARD RACK OF LAMB AND WHITE BEAN SALAD. Serve it with BOSTON LETTUCE SALAD and SOURDOUGH BREAD. CHEESECAKE WITH FRESH RASPBERRIES is an outstanding dessert.

Shopping List

racks of lamb, Dijon mustard, whole cumin seeds, coarse salt, pepper, canned no-salt-added butter beans, celery, red chili pepper, sweet Peppadew peppers, fresh basil, lemon, extra-virgin olive oil, Boston lettuce, sourdough bread, cheesecake, fresh raspberries.

CUMIN AND MUSTARD RACK OF LAMB AND WHITE BEAN SALAD

Servings: makes 8 servings (2 ribs each serving)

Prep time: about 10 minutes

Cook time: about 25 minutes; standing time for lamb: 5 minutes

  • 2 frenched lamb racks (about 2 pounds each)
  • 2 tablespoons Dijon mustard
  • 2 tablespoons whole cumin seeds
  • 2 teaspoons coarse salt
  • 1 teaspoon pepper
  • For the salad:
  • 2 (15-ounce) cans no-salt-added butter beans
  • 3 celery ribs, thinly sliced
  • 1 small red chili pepper, thinly sliced
  • 1/4 cup sliced sweet Peppadew peppers (see Note)
  • 3 tablespoons chopped fresh basil, plus more for garnish
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil

Carefully trim top layer of fat from lamb racks. Rub each rack with mustard. Sprinkle each rack with 1 tablespoon cumin, 1 teaspoon salt and 1/2 teaspoon pepper. Heat gas grill to high; scrape grates clean and brush with oil. Place racks on grill, fat-side down; cook until browned and racks can be easily flipped, about 5 minutes. Flip racks; grill about 5 minutes more. Reduce heat to medium; cover and cook racks about 15 minutes more, or until internal temperature reaches 145 degrees for medium-rare. Remove to clean plate; let rest 5 minutes. Carve racks into chops, carefully slicing between each bone.

For the salad: In a large bowl, combine beans, celery, chili pepper, Peppadew peppers, basil, lemon juice and oil; toss to combine. Top with extra basil and serve with lamb.

Note: According to Chowhound, "Cherry tomato–size, maraschino-red Peppadews are often available hulled, seeded and pickled in brine. ... They stay pretty crisp in the pickle brine, and the hot ones are about as spicy as pickled jalapenos, though with enough natural sweetness to balance the burn." Look for them in the pickle aisle at the supermarket.

Per serving: 323 calories, 33 grams protein, 13 grams fat (35 percent calories from fat), 3.5 grams saturated fat, 20 grams carbohydrate, 82 milligrams cholesterol, 648 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for June 18, 2017

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

Sunday: Family

Prepare OVEN-ROASTED LEMON HERB SPATCHCOCK CHICKEN. Accompany the juicy chicken with MASHED POTATOES and GRAVY and BRUSSELS SPROUTS garnished with crumbled bacon. Add DINNER ROLLS. For dessert, COCONUT MACAROONS and ORANGE SHERBET are a perfect combination.

Plan

Save enough chicken for Monday and enough sherbet for Friday.

Shopping List

lemon, any fresh herbs, whole chicken to roast, butter, parsley, fresh rosemary, fresh oregano or fresh thyme, garlic, coarse salt, pepper, potatoes to mash, gravy, Brussels sprouts, bacon, dinner rolls, coconut macaroons, orange sherbet.

OVEN-ROASTED LEMON HERB SPATCHCOCK CHICKEN

Servings: makes 6 to 8 servings (6 servings for 4-pound chicken, 8 servings for 5-pound chicken)

Prep time: 20 minutes

Cook time: 30 minutes

  • 1 lemon, sliced
  • Several stems of fresh herbs (such as thyme, rosemary, oregano)
  • 1 (4- to 5-pound) whole chicken
  • 5 tablespoons butter, softened
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped fresh rosemary
  • 1 tablespoon chopped fresh oregano (or fresh thyme)
  • 1 tablespoon lemon zest
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper

Preheat oven to 425 degrees. Arrange lemon slices and stems of fresh herbs in center of a baking sheet with sides. Place chicken on cutting board, breast-side down and tail up. Using kitchen scissors, cut along both sides of backbone and discard. Turn chicken over and press down in center of the breastbone until you hear a slight crack. Place chicken, cut-side down, on top of lemon and herb bed. In bowl, combine butter, parsley, rosemary, oregano, lemon zest, garlic, salt and pepper. Reserve 1 tablespoon of herb butter. Gently loosen skin on chicken. Spread remaining herb butter under skin. Spread reserved 1 tablespoon herb butter over skin. Roast 30 minutes, or until meat thermometer registers 165 degrees, and serve. (Adapted from Gwynn Galvin's blog, SwirlsOfFlavor.com.)

Per serving (without skin): 207 calories, 28 grams protein, 10 grams fat (43 percent calories from fat), 3.5 grams saturated fat, no carbohydrate, 94 milligrams cholesterol, 265 milligrams sodium, no fiber.

Monday: Heat and Eat

CHEESY CHICKEN ENCHILADAS make good use of leftovers. Heat oven to 350 degrees. Combine 2 to 2 1/2 cups shredded leftover chicken, 8 ounces reduced-fat shredded 4-cheese Mexican blend, 1 2/3 cups plain low-fat yogurt, 1/4 cup melted buttery spread (such as Smart Balance), 1/4 cup chopped onion, 1 teaspoon minced garlic, 1/4 teaspoon pepper, 1 (10 3/4-ounce) can condensed reduced-fat cream of chicken soup and 1 (4-ounce) can chopped green chilies (drained) in a large bowl. Remove 1 cup chicken mixture; set aside.

Divide remaining mixture and spread 1/2 cup in each of 8 whole-grain flour tortillas; roll. Place enchiladas seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Spread reserved 1 cup chicken mixture over enchiladas. Cover; bake 20 minutes. Uncover; sprinkle with 1/2 cup finely shredded 50 percent light sharp cheddar cheese and 1/4 cup sliced green onions. Bake 5 more minutes or until cheese melts.

Serve the creamy dish with a LETTUCE WEDGE. Enjoy BLUEBERRIES for dessert.

Shopping List

reduced-fat 4-cheese Mexican blend, plain low-fat yogurt, buttery spread (such as Smart Balance), onion, garlic, pepper, canned condensed reduced-fat cream of chicken soup, canned chopped green chilies, whole-grain flour tortillas, cooking spray, 50 percent light sharp cheddar cheese, green onions, lettuce, blueberries.

Tuesday: Meatless

CANNELLINI BEANS WITH SAUTEED FENNEL AND TOMATOES is a delicious no-meat dish. Serve with TOMATO BASIL SOUP. Add CRUSTY BREAD on the side. How about MANGO CHUNKS for dessert?

Shopping List

extra-virgin olive oil, grape tomatoes, coarse salt, black pepper, fennel bulb, garlic, crushed red pepper, canned reduced-sodium cannellini beans, fresh basil, Parmigiano-Reggiano cheese, tomato basil soup, crusty bread, mangoes.

CANNELLINI BEANS WITH SAUTEED FENNEL AND TOMATOES

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 30 minutes

  • 3 tablespoon extra-virgin olive oil, divided
  • 1 pint grape tomatoes
  • 1/2 teaspoon coarse salt
  • Black pepper to taste
  • 1 (1 1/2-pound) fennel bulb
  • Pinch crushed red pepper
  • 2 (16-ounce) cans reduced-sodium cannellini beans, rinsed
  • 1 clove garlic, grated
  • 4 tablespoons chopped fresh basil, divided
  • 1/2 cup freshly grated Parmigiano-Reggiano cheese, divided

Heat a medium-size skillet. Add 1 tablespoon oil. Add tomatoes and cook 5 minutes on medium-high, shaking the pan, until tomatoes are blistered and beginning to brown. Add salt and a generous grinding of pepper; set aside.

Meanwhile, cut a thin slice from base of fennel. Remove any blemishes. Remove dark green stalks, but reserve enough fernlike fronds to make 1/4 cup chopped. Cut the bulb and white part of stalks into 1/4-inch slices, then cut the slices into 1/4-inch pieces. (This will be about 3 cups.) Heat remaining 2 tablespoons oil in a large skillet until hot. Add fennel, chopped fennel fronds, garlic and crushed red pepper. Cook on medium, stirring, for 5 minutes. Cover and cook on low for 15 minutes or until fennel is very soft. Add the beans, blistered tomatoes, 2 tablespoons basil and more black pepper. Cook 5 minutes, gently folding to combine on medium-low heat or until heated through. Add 1/4 cup of the grated cheese. Spoon into serving dishes; top with remaining basil and cheese and serve.

Per serving: 386 calories, 16 grams protein, 15 grams fat (33 percent calories from fat), 3.2 grams saturated fat, 50 grams carbohydrate, 9 milligrams cholesterol, 685 milligrams sodium, 15 grams fiber.

Wednesday: Budget

RED BEANS AND RICE keeps the food budget in line. In a 4-quart or larger slow cooker, combine 1 pound dried red kidney beans (picked over), 1/2 pound andouille smoked chicken sausage (thinly sliced), 3 sliced celery ribs, 1 chopped green bell pepper, 1 medium chopped onion, 3 cloves minced garlic, 1 tablespoon Creole seasoning and 7 cups hot water. Cover and cook on high 7 hours or until beans are tender.

Spoon over BROWN RICE and garnish with sliced green onions. Serve with COLESLAW and BAGUETTES. For dessert, BANANA PUDDING made with 1 percent milk will taste good.

Shopping List

dried red kidney beans, andouille smoked chicken sausage, celery, green bell pepper, onion, garlic, Creole seasoning, brown rice, green onions, coleslaw, baguettes, banana pudding mix, 1 percent milk.

Thursday: Express

This is a hot time of year for a cool SUMMER SALAD PLATTER. Arrange pickled beets, marinated vegetables, deli potato salad and deli chicken salad on a platter lined with lettuce. Serve with WHOLE-GRAIN BREAD. Juicy PEACHES are a delicious summertime dessert.

Shopping List

pickled beets, marinated vegetables, deli potato and chicken salad, lettuce, whole-grain bread, fresh peaches.

Friday: Kids

Treat the kids (and the adults!) with these TURKEY BURGERS. In a medium bowl, combine 1 1/3 pounds ground turkey, 2 chopped green onions, 2 tablespoons white wine and herb chicken marinade, 1/2 teaspoon garlic powder and 1 teaspoon pepper. Divide into 5 (4-inch) patties. Heat a cast-iron skillet coated in cooking spray on medium-high. Cook patties 5 to 7 minutes per side or until no longer pink in the center. Serve on whole-grain buns with sliced tomatoes, sliced avocado, lettuce and low-fat mayonnaise.

Add frozen OVEN FRIES and steamed CARROTS. Scoop the leftover SHERBET for dessert.

Shopping List

ground turkey, green onions, white wine and herb chicken marinade, garlic powder, pepper, cooking spray, whole-grain buns, tomatoes, avocado, lettuce, low-fat mayonnaise, frozen oven fries, carrots.

Saturday: Easy Entertaining

Invite friends for SHRIMP PICCATA. Serve it over RICE. Add SUGAR SNAP PEAS, a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD.

Easy and elegant, TROPICAL CREPES are an impressive dessert. Combine 3 cups assorted sliced fresh fruits (such as mango, papaya, kiwifruit, peaches) with 2 tablespoons apricot preserves (or peach) and 2 tablespoons orange brandy (or almond liqueur). Let stand 30 minutes to several hours.

To assemble, spread 1/4 cup of fruit mixture on each of 4 or 5 ready-to-eat crepes; roll. Spoon chocolate sauce over the crepes. Serve immediately.

Tip: Look for the crepes in the produce department. Substitute brandy with 2 teaspoons brandy extract mixed with 2 tablespoons water.

Shopping List

flour, no-salt-added lemon-pepper blend, uncooked medium or large shrimp (tails on), olive oil, garlic, dry white wine, no-salt-added chicken broth, lemons, capers, butter, parsley, rice, sugar snap peas, red-tipped lettuce, sourdough bread, assorted fresh fruits (such as mango, papaya, kiwifruit, peaches), apricot or peach preserves, orange brandy or almond liqueur, ready-to-eat crepes, chocolate sauce.

SHRIMP PICCATA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 3 tablespoons flour
  • 1 pound uncooked medium or large shrimp (tails on), cleaned and deveined
  • 1 teaspoon no-salt-added lemon-pepper blend
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1/2 cup dry white wine
  • 1/2 cup no-salt-added chicken broth
  • 3 tablespoons lemon juice
  • 2 tablespoons capers

Combine flour and pepper blend in a shallow dish. Toss shrimp in mixture until coated. Heat oil in a large nonstick skillet on medium. Add shrimp and cook 2 or 3 minutes; toss and cook 1 more minute. Remove shrimp to a plate. Add garlic to skillet and cook 30 seconds. Stir in wine, broth, lemon juice and capers. Bring to simmer. Add shrimp and cook another minute or until heated through. Remove from heat; whisk in butter and stir in parsley. Serve immediately.

Per serving: 226 calories, 24 grams protein, 10 grams fat (39 percent calories from fat), 4.3 grams saturated fat, 6 grams carbohydrate, 198 milligrams cholesterol, 423 milligrams sodium, no fiber.

health

7 Day Menu Planner for June 11, 2017

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

Sunday: Family

Celebrate Dad's day with STEAK, GREEN BEANS AND TOMATOES. Cut 1 pound beef top sirloin (3/4 inch thick) in half and then into 1/4-inch strips. In a resealable plastic bag, place beef and 2 tablespoons balsamic vinaigrette. Turn to coat. Marinate in refrigerator 30 minutes to 2 hours. Heat large nonstick skillet on medium-high. Add 2 1/2 cups green beans (2-inch pieces) and 1 teaspoon olive oil. Stir-fry 5 minutes. Add 1 cup halved grape tomatoes; stir-fry 2 minutes. Remove from skillet; season with coarse salt and pepper; keep warm. To same skillet, add half the beef (drain and discard marinade); stir-fry 1 to 3 minutes or until outside surface is no longer pink. Remove from skillet. Repeat with remaining beef. Divide 1 (5-ounce) bag baby spinach among 4 plates. Top with the beef and vegetables. Divide 1/4 cup shaved parmesan among 4 plates, if desired. Drizzle with more balsamic dressing.

Serve with ROASTED RED POTATOES and CARROTS. Add WHOLE-GRAIN ROLLS. Buy BROWNIES for dessert and serve them with fresh STRAWBERRIES. And be sure to give Dad a big hug.

Plan

Save enough brownies for Tuesday.

Shopping List

beef top sirloin, balsamic vinaigrette, fresh green beans, olive oil, grape tomatoes, coarse salt, pepper, bagged baby spinach, parmesan cheese, red potatoes and carrots to roast, whole-grain rolls, brownies, fresh strawberries.

Monday: Meatless

Try no-meat PINEAPPLE-BLACK BEAN ENCHILADAS tonight. Serve the enchiladas with a SHREDDED LETTUCE SALAD. Sliced KIWIFRUIT is a light dessert.

Plan

Prepare enchiladas the day before and refrigerate; add 10 minutes to baking time. Save enough enchiladas for Tuesday.

Shopping List

cooking spray, canola oil, onion, red bell pepper, canned pineapple tidbits in juice, canned reduced-sodium black beans, canned chopped green chilies, fresh cilantro, 50 percent light cheddar cheese, mild enchilada sauce, corn tortillas, reduced-fat sour cream, lettuce, kiwifruit.

PINEAPPLE-BLACK BEAN ENCHILADAS

Servings: makes 10 enchiladas

Prep time: 25 minutes

Cook time: less than 50 minutes

  • 2 teaspoons canola oil
  • 1 large onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 (20-ounce) can pineapple tidbits in juice, drained, 1/3 cup juice reserved
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (4-ounce) can chopped green chilies
  • 1/2 cup chopped fresh cilantro, plus 8 teaspoons for garnish
  • 3 cups (12 ounces) shredded 50 percent light cheddar cheese, divided
  • 10 ounces mild enchilada sauce
  • 1/2 cup reduced-fat sour cream
  • 10 (6-inch) corn tortillas

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large nonstick skillet, heat oil on medium. Add onion and bell pepper; cook 4 to 6 minutes or until softened. Stir in pineapple, beans and green chilies. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in 1/2 cup cilantro and 2 cups of the cheese. Spread 1 tablespoon enchilada sauce onto each tortilla. Spoon about 3/4 cup vegetable mixture over sauce on each. Roll; place tortillas seam-side down in baking dish. In small bowl, mix reserved pineapple juice and remaining enchilada sauce; pour over entire surface of enchiladas. Sprinkle with remaining 1 cup cheese. Cover tightly with nonstick foil.

Bake 25 to 30 minutes; remove foil. Bake 5 to 10 more minutes or until cheese is melted and sauce is bubbly. Top each enchilada with 1 tablespoon sour cream and 1 teaspoon cilantro. Serve immediately.

Per enchilada: 251 calories, 14 grams protein, 9 grams fat (31 percent calories from fat), 4.6 grams saturated fat, 31 grams carbohydrate, 24 milligrams cholesterol, 511 milligrams sodium, 6 grams fiber.

Tuesday: Heat and Eat

Dinner is almost ready; just heat the leftover ENCHILADAS and serve with deli CARROT SALAD. Leftover BROWNIES are good for dessert.

Plan

Save enough carrot salad for Friday. If time permits, prepare Wednesday's stuffed peppers the day before and refrigerate. Increase baking time by 10 minutes.

Shopping List

deli carrot salad.

Wednesday: Budget

PICADILLO-STUFFED PEPPERS are good with red, yellow or green bell peppers; let your budget decide. Serve them with BUTTERED NOODLES, MIXED SALAD GREENS and WHOLE-GRAIN ROLLS. Pop a few GRAPES into your mouth for dessert.

Shopping List

red, yellow or green bell peppers, jar of mushroom and olive pasta sauce, lean ground beef, zucchini, onion, garlic, cinnamon, cumin, pepper, raisins, sliced green olives with pimientos, cider vinegar, cooking spray, butter, noodles, mixed salad greens, whole-grain rolls, grapes.

PICADILLO-STUFFED PEPPERS

Servings: makes 6 peppers

Prep time: 20 minutes

Cook time: less than 1 hour

  • 6 medium red, yellow or green bell peppers
  • 1/2 cup water
  • 1 (25-ounce) jar mushroom and olive pasta sauce, divided
  • 1 pound lean ground beef
  • 2 small zucchini, diced (12 ounces)
  • 1 medium onion, chopped
  • 2 teaspoons minced garlic
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1/2 teaspoon pepper
  • 1/3 cup raisins
  • 1/3 cup sliced green olives with pimientos
  • 1 teaspoon cider vinegar

Heat oven to 400 degrees. Cut off the top fourth of stem end of peppers; remove seeds. Stand peppers and tops in baking dish. Add water, cover and microwave on high (100 percent power) 5 to 7 minutes or until peppers are softened. Stir 1 1/2 cups pasta sauce into water in dish.

Meanwhile, cook beef, zucchini and onion in a large nonstick skillet on medium-high for 7 minutes or until beef is no longer pink and vegetables are almost tender. Stir in garlic, cinnamon, cumin and pepper; cook 1 minute or until fragrant. Remove from heat; stir in raisins, olives, vinegar and remaining pasta sauce. Spoon mixture into peppers in dish; replace tops. Coat peppers with cooking spray. Bake, uncovered, 30 minutes or until sauce bubbles and pepper tops are lightly charred. Serve.

Per pepper: 270 calories, 19 grams protein, 10 grams fat (33 percent calories from fat), 3.4 grams saturated fat, 27 grams carbohydrate, 43 milligrams cholesterol, 560 milligrams sodium, 5 grams fiber.

Thursday: Express

Why let the kids have all the fun? Let the grown-ups enjoy SMOKED SALMON PIZZA. Heat oven to 375 degrees. Place a prebaked 12-inch thin pizza crust on a baking sheet. Bake 5 minutes or until hot and crisp. Spread crust with 1/2 cup whipped cream cheese, 4 ounces thinly sliced smoked salmon (cut into strips), 1 cup diced ripe tomatoes, 1/3 cup diced red onion, 2 tablespoons rinsed capers and 2 tablespoons chopped fresh parsley. Season to taste with pepper. Slice and serve with a SPINACH SALAD. Enjoy PEARS for dessert.

Shopping List

prebaked thin pizza crust, whipped cream cheese, smoked salmon, tomatoes, red onion, capers, fresh parsley, pepper, fresh spinach, pears.

Friday: Kids

Make it CHILI DOG night for the kids. Cook lowest-fat, lowest-sodium hot dogs, and top (in hot dog buns) with hot canned vegetarian chili and shredded 50 percent light cheddar cheese. Serve with leftover CARROT SALAD. For dessert, top FRESH BLUEBERRIES with light WHIPPED CREAM.

Shopping List

lowest-fat, lowest-sodium hot dogs, hot dog buns, canned vegetarian chili, 50 percent light cheddar cheese, fresh blueberries, light whipped cream.

Saturday: Easy Entertaining

Try something new tonight and invite guests for PORK WITH ASPARAGUS AND MINT. Serve it with JASMINE RICE. Add steamed BABY BOK CHOY and SESAME BREAD STICKS on the side. Buy TAPIOCA PUDDING, garnish it with toasted coconut and serve with SLICED MANGO for dessert.

Shopping List

canola oil, roasted red chili paste, fish sauce or soy sauce, sugar, onion, fresh asparagus, pork loin or thin pork chops, red bell pepper, fresh mint, jasmine rice, baby bok choy, sesame bread sticks, tapioca pudding, coconut, mangoes.

PORK WITH ASPARAGUS AND MINT

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 15 minutes

  • 1 tablespoon canola oil
  • 2 tablespoons roasted red chili paste (see Note)
  • 2 tablespoons fish sauce or soy sauce
  • 2 teaspoons sugar
  • 1 medium onion, cut into 1/4-inch slices
  • 3 cups asparagus, cut into 1-inch pieces
  • 3/4 pound pork (pork loin or thin pork chops), cut into thin strips (1/4 inch thick, 1 to 1 1/2 inches long)
  • 1 medium red bell pepper, cut into thin, 1/4-inch strips
  • 1/3 cup coarsely chopped fresh mint leaves

Heat oil in a wok or skillet on medium-high. Add chili paste, fish sauce (or soy sauce) and sugar; stir well to combine. Cook 1 minute. Add onion and asparagus; stir-fry 3 minutes. Cover and cook 3 to 5 more minutes or until vegetables are tender. Remove cover and add pork and bell pepper. Stir-fry 3 to 4 minutes or until pork is cooked through. Add the mint, toss to combine and serve.

Note: Look for roasted red chili paste and fish sauce in the ethnic section of your supermarket.

Per serving: 215 calories, 20 grams protein, 10 grams fat (40 percent calories from fat), 2.4 grams saturated fat, 11 grams carbohydrate, 48 milligrams cholesterol, 778 milligrams sodium, 4 grams fiber.

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