health

7 Day Menu Planner for July 23, 2017

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

Sunday: Family

Prepare a BAKED TURKEY BREAST according to directions on the package. Pair it with COUNTRYSIDE WHITE BEANS AND ARTICHOKES. Add SALAD GREENS sprinkled with PISTACHIOS. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, canned reduced-sodium cannellini beans, canned quartered artichokes, ripe olives, unsalted chicken broth, oil-packed sun-dried tomatoes, Dijon mustard, dried marjoram (or fresh), pepper, unseasoned bread crumbs, extra-virgin olive oil, salad greens, pistachios, chocolate layer cake.

COUNTRYSIDE WHITE BEANS AND ARTICHOKES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 2 (1.5 ounce) cans reduced-sodium cannellini beans (or 3 cups cooked), rinsed
  • 1 (14-ounce) can quartered artichokes, drained (or fresh cooked artichokes, chopped)
  • 3/4 cup ripe olives, quartered
  • 3/4 cup unsalted chicken broth
  • 1/2 cup oil-packed sun-dried tomatoes, drained (see Note) and thinly sliced
  • 1 tablespoon plus 1 1/2 teaspoons Dijon mustard
  • 1 1/2 teaspoons dried marjoram (or 1 1/2 tablespoons fresh), divided
  • Pepper to taste
  • 1/4 cup unseasoned bread crumbs
  • 1 tablespoon extra-virgin olive oil

In a medium saucepan, combine beans, artichokes, olives, broth, tomatoes, mustard and 1/2 teaspoon marjoram; mix well. Bring to boil on medium-high; simmer 3 or 4 minutes or until hot. Season with pepper to taste. Spoon into a 7-by-11-inch baking dish coated with cooking spray; set aside. In a small bowl, combine bread crumbs, olive oil and remaining marjoram; mix well. Sprinkle evenly over top of tomato mixture. Broil 1 minute or until golden.

Note: Press tomatoes between several layers of paper towels to remove excess oil.

Per serving: 159 calories, 6 grams protein, 5 grams fat (27 percent calories from fat), 0.6 gram saturated fat, 23 grams carbohydrate, no cholesterol, 503 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Use the turkey leftovers for TURKEY ENCHILADAS WITH AVOCADO CORN SALAD. Heat oven to 400 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Microwave 8 fat-free flour tortillas as package directs until softened. Divide 2 cups shredded cooked turkey and 3/4 cup shredded Mexican-blend cheese among tortillas. Roll and place seam-side down in dish. Pour 1 (10-ounce) can enchilada sauce over tortillas; top with 1/4 cup more cheese. Bake 8 to 10 minutes or until hot.

Meanwhile, combine 1 diced Hass avocado, 1 pint halved grape tomatoes, 2 cups cooked fresh corn, 1 tablespoon fresh lime juice, coarse salt and pepper to taste; toss to mix. Serve with enchiladas. Add a ROMAINE SALAD. Slice the leftover CAKE and serve with FRESH CHERRIES for dessert.

Shopping List

cooking spray, fat-free flour tortillas, shredded Mexican-blend cheese, canned enchilada sauce, Hass avocado, grape tomatoes, fresh corn, lime, coarse salt, pepper, romaine, cherries.

Tuesday: Express

TORTELLINI WITH HAM AND PEAS is fast and easy. Cook 1 (9-ounce) package refrigerated mushroom tortellini (or another flavor) according to directions; drain.

Meanwhile, combine 3/4 cup sun-dried tomato Alfredo sauce, 1 cup cooked green peas (fresh or frozen) and 1/2 cup diced ham; mix well. Pour over tortellini and toss to mix. Serve with packaged SPINACH and GARLIC BREAD. Sliced CANTALOUPE is a refreshing dessert.

Shopping List

refrigerated mushroom tortellini (or another flavor), sun-dried tomato Alfredo sauce, fresh or frozen green peas, diced ham, packaged spinach, garlic bread, cantaloupe.

Wednesday: Meatless

For a flavor-packed, no-meat dinner, you'll like SEASONED BLACK BEANS. Serve them over BROWN RICE and garnish with plain yogurt. Serve with MIXED SALAD GREENS, sliced AVOCADOS and some FLATBREAD. Try FRESH PLUMS for dessert.

Shopping List

onion, green bell pepper, olive oil, garlic, zucchini, tomatoes, dried or fresh tarragon, dried or fresh oregano, dried or fresh basil, coarse salt, black pepper, canned reduced-sodium black beans, brown rice, plain yogurt, mixed salad greens, avocados, flatbread, fresh plums.

SEASONED BLACK BEANS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 15 minutes; standing time: 2 minutes

  • 1 medium onion, chopped
  • 1/2 medium green bell pepper, chopped
  • 2 teaspoons olive oil
  • 2 cloves garlic, minced
  • 1 1/2 cups coarsely chopped zucchini
  • 1 cup coarsely chopped tomatoes
  • 1 teaspoon dried tarragon or 1 tablespoon chopped fresh
  • 1 teaspoon dried oregano or 1 tablespoon fresh
  • 2 tablespoons chopped fresh basil or 2 teaspoons dried
  • Coarse salt to taste
  • 1/2 teaspoon black pepper
  • 1 (15-ounce) can reduced-sodium black beans (or 1 3/4 cups cooked), rinsed

In a 3-quart microwave-safe baking dish, combine onion, bell pepper, oil and garlic. Cover and microwave on high (100 percent power) 3 to 5 minutes or until vegetables are softened. Add zucchini, tomatoes, tarragon, oregano, basil, salt and pepper; stir and cover. Cook on high 4 minutes. Add beans; stir and cover. Cook on high 4 to 6 minutes or until heated through. Let stand 2 minutes and serve.

Per serving: 95 calories, 5 grams protein, 2 grams fat (15 percent calories from fat), 0.3 gram saturated fat, 17 grams carbohydrate, no cholesterol, 76 milligrams sodium, 6 grams fiber.

Thursday: Kids

MANGO QUESADILLAS are a good dinner for kids and an easy way to encourage them to eat more fruit. Heat a large nonstick skillet on medium. Coat one side of 6 (8-inch) flour tortillas with cooking spray. Place uncoated side down in skillet. Heat 15 seconds or until heated through. Flip tortilla, reduce heat to low, and sprinkle with 1 1/2 cups shredded 50 percent light cheddar cheese, 1/4 cup finely chopped onion and 2 cups chopped mango, leaving 1/2 inch margin around edges. Sprinkle top with pinch ground cumin and pinch chili powder. When the cheese has melted, flip one half of the tortilla over the other half. Remove from skillet; cut into wedges. Repeat with remaining tortillas.

On the side, add CARROT STICKS to munch on. Make CHOCOLATE PUDDING with 1 percent milk for dessert.

Shopping List

flour tortillas, cooking spray, 50 percent light cheddar cheese, onion, mango, cumin, chili powder, carrot sticks, chocolate pudding, 1 percent milk.

Friday: Budget

You won't put too much strain on the budget with SPICY PEANUT SAUCE OVER PASTA SHELLS for dinner. Cook 8 ounces (any) small pasta shells according to directions; drain. Set aside.

Meanwhile, in a large bowl, combine 1 1/4 to 1 1/2 cups peanut (or satay) sauce, 2 cups shredded cooked chicken, 1 cup shredded carrots, 3 sliced green onions and 1/2 seedless cucumber (chopped). Add to cooked pasta; toss to mix. Sprinkle with chopped peanuts, if desired.

Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. WATERMELON SLICES are a hydrating dessert.

Shopping List

any small pasta shells, peanut or satay sauce, cooked chicken, carrots, green onions, seedless cucumber, peanuts if desired, lettuce, whole-grain rolls, watermelon.

Saturday: Easy Entertaining

Your friends will love your classic GRILLED BURGERS (using lean ground beef) on SESAME SEED BUNS. Top them with cheese and add lettuce, tomatoes, mustard, low-fat mayonnaise and pickles. Serve with GRILLED CORN-ON-THE-COB WITH CONFETTI PEPPER BUTTER and COLESLAW. What's more appropriate for dessert with this meal than your own PEACH COBBLER topped with a dab of VANILLA ICE CREAM?

Shopping List

lean ground beef for burgers, sesame seed buns, cheese, lettuce, tomatoes, mustard, low-fat mayonnaise, pickles, olive oil, mini bell peppers (red, yellow and orange), garlic, unsalted butter, flatleaf parsley, coarse salt, corn-on-the-cob, coleslaw, your own peach cobbler, vanilla ice cream.

GRILLED CORN-ON-THE-COB WITH CONFETTI PEPPER BUTTER

Servings: makes 8 ears of corn

Prep time: 20 minutes

Cook time: 5 to 6 minutes

  • 1 tablespoons olive oil
  • 3 mini red, yellow and orange bell peppers, seeded and finely chopped (See Note)
  • 1 clove garlic, minced
  • 1/2 cup unsalted butter (at room temperature)
  • 1 tablespoons finely chopped flatleaf parsley
  • 1/4 teaspoon coarse salt
  • 8 ears corn-on-the-cob, shucked, with silk removed
  • Heat oil in a small saucepan on medium; cook peppers and garlic together 2 minutes or until the peppers are just starting to soften. Remove from heat; cool to room temperature. In a bowl, using a fork, mash the peppers with the butter, parsley and salt until well blended. Spoon butter into a bowl, cover with plastic wrap. Chill completely until serving time.
  • Grill corn on a medium-hot fire for 5 to 6 minutes, turning frequently to create grill marks all over. Serve on a platter and slather with the pepper butter.
  • Note: The mini peppers are usually sold in bags. Choose the colors you like.
  • (Adapted from "Red, White and 'Que," Karen Adler and Judith Fertig; Running Press, 2017.)

Per ear of corn: 88 calories, 3 grams protein, 1 gram fat (12 percent calories from fat), no saturated fat, 19 grams carbohydrate, no cholesterol, 15 milligrams sodium, 2 grams fiber.

Carb count: 1.

Per tablespoon butter (12 tablespoons per recipe): 81 calories, no protein, 9 grams fat (96 percent calories from fat), 5 grams saturated fat, 1 gram carbohydrate, 20 milligrams cholesterol, 42 milligrams sodium, no fiber.

health

7 Day Menu Planner for July 16, 2017

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

Sunday: Family

Gather the family for your own special recipe of GRILLED PORK LOIN.

While the grill is hot, make GRILLED SRIRACHA CAULIFLOWER STEAKS. Cut 1 head cauliflower into 1/2-inch-thick steaks, cutting through the core. Brush with olive oil and sprinkle with coarse salt. Place on medium grill. Turn after 5 minutes and brush with Sriracha sauce. Turn again after 5 minutes and brush other side with sauce. Turn several times at 5-minute intervals or until cauliflower is tender, brushing with sauce after each turn. Remove from heat.

Add fresh or frozen GREEN PEAS for a pretty plate and WHOLE-GRAIN BREAD. FRESH APPLE SQUARES are a delicious dessert.

Plan

Save enough pork and apple squares for Monday.

Shopping List

pork loin to grill, head cauliflower, olive oil, coarse salt, Sriracha sauce, green peas, whole-grain bread, cooking spray, flour, old-fashioned oats, light brown sugar, lemon, baking powder, cinnamon, nutmeg, canola oil, apple juice concentrate, apples (such as Granny Smith), walnuts.

FRESH APPLE SQUARES

Servings: makes 16 squares

Prep time: 15 minutes

Cook time: 30 to 35 minutes

  • 1 1/2 cups flour
  • 1 cup old-fashioned oats
  • 1 cup packed light brown sugar
  • 1 teaspoon freshly grated lemon zest
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 3 tablespoons canola oil
  • 1/4 cup apple juice concentrate, thawed
  • 2 tart medium apples, such as Granny Smith, peeled, cored and thinly sliced
  • 1/4 cup coarsely chopped walnuts

Heat oven to 350 degrees. Coat a 9-inch square baking pan with cooking spray. Combine flour, oats, brown sugar, lemon zest, baking powder, salt, cinnamon and nutmeg in a large bowl. Work in oil and apple juice concentrate with your fingers until coarse crumbs form. Firmly press 2 cups of the oat mixture into prepared pan. Arrange apples over crust in three rows. Mix walnuts into remaining oat mixture. Sprinkle walnut mixture evenly over apples and pat firmly into an even layer. Bake 30 to 35 minutes or until top is golden brown and apples are tender when pierced with a sharp knife (or 165 degrees). Cool completely on a wire rack before cutting into squares.

Per square: 168 calories, 2 grams protein, 4 grams fat (23 percent calories from fat), 0.4 gram saturated fat, 31 grams carbohydrate, no cholesterol, 84 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Enjoy leftovers with PORK PANINIS. Heat a ridged grill pan or large nonstick skillet on medium.

Meanwhile, lay 8 (1/2-inch-thick) country white bread slices on a cutting board; coat with cooking spray. Turn 4 slices and spread other side with 1 tablespoon bottled mango chutney. Turn and top remaining 4 slices with 2 slices each leftover pork, slices of red onion, drained roasted red peppers (from a 12-ounce jar) and sliced Jarlsberg or other cheese. Cover with other bread slices, chutney-side down. Grill 4 to 5 minutes, turning once, until cheese melts. Remove to cutting board and halve. Serve with VEGGIE CHIPS.

For dessert, munch on leftover APPLE SQUARES.

Shopping List

any country white bread, cooking spray, bottled mango chutney, red onion, jarred roasted red peppers, Jarlsberg or other cheese, veggie chips.

Tuesday: Meatless

It's fast and delicious, so ZUCCHINI A LA TOSCANA won't disappoint. Cook 8 ounces of your favorite pasta; drain.

Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on low. Add 4 cloves minced garlic and cook 2 to 3 minutes or until golden. Stir in 3 cups garden vegetable pasta sauce and 1/4 cup chopped fresh parsley. Add 1 1/2 pounds zucchini (halved lengthwise and sliced), 1/8 teaspoon coarse salt and 1/8 teaspoon pepper. Cook, covered, 20 to 30 minutes or until zucchini is tender. Spoon over pasta.

Serve with a SPINACH SALAD and GARLIC BREAD. NECTARINES are your dessert.

Shopping List

your favorite pasta, olive oil, garlic, garden vegetable pasta sauce, fresh parsley, zucchini, coarse salt, pepper, fresh spinach, garlic bread, nectarines.

Wednesday: Kids

Call it PIZZA BAKED POTATOES and then call the kids. Bake 4 medium potatoes any way you prefer.

Meanwhile, heat 1 1/2 cups chunky spaghetti sauce. Spoon sauce over slashed hot baked potatoes. Sprinkle with 1 cup shredded part-skim shredded mozzarella cheese. Garnish with the kids' favorite pizza toppings.

Serve with CARROT SALAD. For dessert, fresh APRICOTS are quick.

Shopping List

baking potatoes, chunky spaghetti sauce, shredded part-skim mozzarella cheese, kids' favorite pizza toppings, carrot salad, fresh apricots.

Thursday: Budget

We really liked BACON-WRAPPED CHICKEN THIGHS. Have fun with purple (or other) CORN-ON-THE-COB and add SLICED TOMATOES and CRUSTY ROLLS. Fresh PEACHES are dessert.

Tip

We really liked BACON-WRAPPED CHICKEN THIGHS. Have fun with purple (or other) CORN-ON-THE-COB and add SLICED TOMATOES and CRUSTY ROLLS. Fresh PEACHES are dessert.

Shopping List

bacon, bone-in skinless chicken thighs, cornmeal, coarse salt, paprika, pepper, cooking spray, purple or other corn-on-the-cob, tomatoes, crusty rolls, fresh peaches.

BACON-WRAPPED CHICKEN THIGHS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 40 minutes

  • 8 slices bacon
  • 8 bone-in skinless chicken thighs
  • 1/2 cup cornmeal
  • 1 teaspoon coarse salt
  • 1 teaspoon paprika
  • 1 teaspoon pepper

Heat oven to 350 degrees. Microwave bacon 30 seconds to 1 minute on high (100 percent power) or until limp. Wrap thighs with the bacon. In a flat dish, combine cornmeal, salt, paprika and pepper. Coat chicken in mixture. Arrange on wire rack coated with cooking spray; place in a foil-lined broiler pan. Coat chicken with cooking spray. Bake 30 minutes; turn, bake 10 more minutes or until chicken reaches 165 degrees, and serve.

Per serving: 270 calories, 31 grams protein, 13 grams fat (45 percent calories from fat), 3.8 grams saturated fat, 5 grams carbohydrate, 165 milligrams cholesterol, 419 milligrams sodium, 1 gram fiber.

Friday: Express

With a few convenience items, you'll have ROASTED SAUSAGES, PEPPERS AND POTATOES on the table in no time. Heat oven to 450 degrees. In a large bowl, add 3 medium coarsely chopped onions, 1 1/2 pounds red potatoes cut into bite-size pieces, and 3 or 4 red, yellow or orange bell peppers cut into even-sized chunks. Drizzle with 2 tablespoons olive oil. Add 2 minced garlic cloves and sprinkle with coarse salt, pepper and Italian seasoning. Mix well; spread evenly on a large rimmed baking sheet lined with foil. Place 4 to 6 links uncooked Italian sausages among the vegetables. Roast 25 to 30 minutes or until sausages are cooked through and vegetables are browned.

Serve with packaged SALAD GREENS and WHOLE-GRAIN ROLLS. Pop some FRESH BLUEBERRIES in your mouth for dessert.

Shopping List

onions, red potatoes, bell peppers (red, yellow or orange), olive oil, garlic, coarse salt, pepper, Italian seasoning, uncooked Italian sausages, packaged salad greens, whole-grain rolls, fresh blueberries.

Saturday: Easy Entertaining

Invite friends for a special dinner of QUINOA PILAF WITH SEARED SCALLOPS. Serve with SUGAR SNAP PEAS and BAGUETTES. Make MANGO SPLITS for dessert. Place mango slices on a dessert plate (or banana split dish); spoon dabs of vanilla ice cream in center of the mango slices; drizzle with caramel sauce and top with light whipped cream.

Shopping List

extra-virgin olive oil, green onions, quinoa, navel oranges, sliced almonds, cilantro, cumin, ground coriander, coarse salt, sea scallops, sugar snap peas, baguettes, mangoes, vanilla ice cream, caramel sauce, light whipped cream.

QUINOA PILAF WITH SEARED SCALLOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 16 to 23 minutes; standing time: 5 minutes

  • 2 tablespoons extra-virgin olive oil, divided
  • 3 green onions, sliced, green and white parts separated
  • 1 cup quinoa
  • 1 cup water
  • 2 medium navel oranges
  • 1/4 cup toasted sliced almonds
  • 1/4 cup chopped cilantro
  • 1 teaspoon cumin, divided
  • 1/2 teaspoon ground coriander, divided
  • 1/4 teaspoon coarse salt
  • 12 sea scallops (about 1 pound)

Heat 1 tablespoon oil in a large saucepan on medium. Add onion whites; cook 1 minute or until they begin to brown. Add quinoa; cook, stirring 1 more minute, until toasted and fragrant. Add water; bring to boil. Reduce heat to low and simmer 10 to 15 minutes or until tender. Let stand, covered, 5 minutes.

Meanwhile, over a large bowl, peel orange, removing pith. Cut segments from membranes into bowl. Add chopped onion greens, almonds, cilantro, 1/2 teaspoon cumin, 1/4 teaspoon coriander and salt to bowl; stir gently to combine. Pat scallops dry with paper towels. Sprinkle both sides of scallops with remaining cumin and coriander. Heat remaining oil in a large iron skillet on medium-high. Add scallops; cook 2 to 3 minutes per side or until golden. Do not overcook. Add quinoa to a serving bowl, along with the orange mixture. Gently combine; add scallops to top and serve.

Per serving: 358 calories, 21 grams protein, 13 grams fat (33 percent calories from fat), 1.6 grams saturated fat, 38 grams carbohydrate, 27 milligrams cholesterol, 574 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for July 09, 2017

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

Sunday: Family

For a special family meal, serve STEAK AU POIVRE WITH MUSHROOM SAUCE, along with MASHED POTATOES, STEAMED FRESH ZUCCHINI and DINNER ROLLS. Make or buy a PEACH COBBLER for dessert and top it with a dab of VANILLA ICE CREAM.

Plan

Save 2 steaks and prepare 3 extra cups mashed potatoes for Monday.

Shopping List

boneless steaks (your choice), coarse salt, cracked black pepper, butter, olive oil, sliced fresh mushrooms, shallots, dried thyme, dry vermouth or white wine or unsalted chicken broth, potatoes to mash, fresh zucchini, dinner rolls, peach cobbler, vanilla ice cream.

STEAK AU POIVRE WITH MUSHROOM SAUCE

Servings: makes 4 servings, plus 2 extra steaks

Prep time: 15 minutes

Cook time: 6 to 14 minutes for steaks; less than 10 minutes for sauce

  • 6 (6- to 8-ounce), 3/4-inch-thick boneless steaks (your choice)
  • 1 teaspoon coarse salt, divided
  • 2 teaspoons cracked black pepper
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 12 ounces sliced fresh mushrooms
  • 1/2 cup finely chopped shallots
  • 1/2 teaspoon dried thyme
  • 1 cup dry vermouth or white wine (or unsalted chicken broth)

Sprinkle half the salt and all the pepper over the steaks. In a large skillet, heat butter and olive oil on medium. Add steaks; cook over medium heat 6 to 14 minutes, turning once or twice (depending on type) for medium-rare to medium. Remove steak to a platter; cover to keep warm. To same skillet, add mushrooms, shallots, thyme and remaining salt; cook and stir over medium-high heat for 5 minutes or until mushrooms are golden. Add vermouth, wine or broth, deglazing pan; simmer to reduce liquid to half. Spoon sauce over 4 steaks. Reserve 2 steaks for later.

Per serving: 334 calories, 39 grams protein, 14 grams fat (39 percent calories from fat), 5.3 grams saturated fat, 7 grams carbohydrate, 106 milligrams cholesterol, 528 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use leftover steak for BEEF AND POTATO QUESADILLAS. Chop 2 leftover steaks; set aside. Combine leftover mashed potatoes, 1/2 cup chopped red bell pepper and 1/2 teaspoon garlic powder. Microwave on high (100 percent power) for 3 minutes or until hot. Add steak and mix well. Divide mixture and spread on half of 4 (10-inch) fat-free flour tortillas to within 1/2 inch of edge. Sprinkle each tortilla with 1/4 cup shredded Mexican-blend cheese. Fold over and coat both sides with cooking spray. Heat a large nonstick skillet on medium-high; add 2 tortillas (coated side down) and cook 4 to 5 minutes on each side or until golden and crispy. Repeat with 2 more quesadillas.

Serve with your favorite SALSA, along with deli CARROT SALAD. Fresh BLUEBERRIES are your dessert.

Plan

Save enough carrot salad for Friday. Cook Tuesday's rice tonight.

Shopping List

red bell pepper, garlic powder, fat-free flour tortillas, shredded Mexican-blend cheese, cooking spray, salsa, deli carrot salad, blueberries.

Tuesday: Budget

Control food costs with FRIED RICE. Heat 1 tablespoon peanut oil in large nonstick skillet or wok on medium-high. Add 1 clove minced garlic; stir-fry 30 seconds. Add 1 cup (about 4 ounces) thinly sliced napa cabbage, 3/4 cup fresh or frozen peas (thawed) and 1/3 cup diced ham (or other cooked meat). Stir-fry 30 seconds. Add 4 cups chilled cooked rice, 1/3 cup sliced green onions and 1 tablespoon low-sodium soy sauce. Stir-fry 2 minutes. Push rice to one side of skillet. Pour in 3 lightly beaten eggs. Cook, without stirring, for 30 seconds. Continue stir-frying by combining eggs with rice mixture, until eggs are thickened and no visible liquid egg remains. Spoon onto serving platter and garnish with sliced onion tops.

Serve with a SPINACH SALAD and SESAME BREAD STICKS. Enjoy APRICOTS for dessert.

Shopping List

peanut oil, garlic, napa cabbage, fresh or frozen peas, diced ham or other cooked meat, rice, green onions, low-sodium soy sauce, eggs, fresh spinach, sesame bread sticks, apricots.

Wednesday: Express

For a quick meal, make deli SEAFOOD SALAD SANDWICHES on WHOLE-WHEAT ENGLISH MUFFINS, topped with LETTUCE. Serve with TOMATO BASIL SOUP and CRACKERS. Slice WATERMELON for dessert.

Shopping List

deli seafood salad, whole-wheat English muffins, lettuce, tomato basil soup, crackers, watermelon.

Thursday: Meatless

"Yum, yum, good!" will be the response to ONION PIE. Serve with STEAMED FRESH BROCCOLI and SLICED TOMATOES. Cool off with a small serving of STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

refrigerated piecrust, butter, sweet onion (such as Vidalia), packaged reduced-fat cream cheese, egg, 1 percent milk, coarse salt, hot sauce, fresh broccoli, tomatoes, strawberry ice cream.

ONION PIE

Servings: makes 6 wedges

Prep time: 15 minutes

Cook time: 45 minutes; standing time: 10 minutes

  • 1 refrigerated piecrust (from a 15-ounce package)
  • 1 tablespoon butter
  • 2 cups chopped sweet onion (such as Vidalia)
  • 1 (8-ounce) package softened reduced-fat cream cheese
  • 1 egg
  • 1/2 cup 1 percent milk
  • 1/2 teaspoon coarse salt
  • Dash of hot sauce

Heat oven to 350 degrees. Place crust in a 9-inch pie plate as directed; set aside. Melt butter in a large nonstick skillet on medium. Add onion; cook 5 to 7 minutes or until softened, but not browned, stirring occasionally. Spoon onion into pie crust. In a medium bowl, beat cheese and egg with electric mixer until smooth. Blend in milk, salt and hot sauce. Pour mixture over onion. Bake 45 minutes or until set. Let stand 10 minutes before serving.

Per wedge: 298 calories, 8 grams protein, 20 grams fat (60 percent calories from fat), 11 grams saturated fat, 23 grams carbohydrate, 68 milligrams cholesterol, 547 milligrams sodium, 1 gram fiber.

Friday: Kids

Bring on KIWIFRUIT PEANUT BUTTER WRAPS for kids' night. For 1 serving: Spread a small fat-free flour tortilla with peanut butter. Top the nearest half of the tortilla with about 2 tablespoons of whipped cream cheese and diced kiwifruit. Roll up like a burrito and enjoy. Serve with leftover CARROT SALAD. OATMEAL COOKIES are dessert.

Shopping List

small fat-free tortillas, peanut butter, whipped cream cheese, kiwifruit, oatmeal cookies.

Saturday: Easy Entertaining

It's simple, and it's good: two reasons to invite friends for SPANISH CHICEN SKILLET. Serve with BROWN RICE, fresh GREEN BEANS, MIXED SALAD GREENS and SOURDOUGH BREAD. Buy a CHEESECAKE and top with FRESH RASPBERRIES for dessert.

Shopping List

flour, paprika, garlic powder, coarse salt, thyme, pepper, boneless skinless chicken breasts, olive oil, green bell pepper, onion, canned no-salt-added diced tomatoes, no-salt-added chicken broth, crushed red pepper, brown rice, fresh green beans, mixed salad greens, sourdough bread, cheesecake, fresh raspberries.

SPANISH CHICKEN SKILLET

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1/4 cup flour
  • 2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1 teaspoon thyme
  • 1/4 teaspoon pepper
  • 6 (5- to 6-ounce) boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 large green bell pepper, cut into thin strips
  • 1 large onion, cut into 1/2-inch wedges
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1/2 cup no-salt-added chicken broth
  • 1/2 teaspoon crushed red pepper

In a pie plate, mix together flour, paprika, garlic powder, salt, thyme and pepper. Coat chicken with 2 tablespoons of mixture, reserving the rest. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove from skillet; cover to keep warm. Add bell pepper and onion; cook and stir 8 minutes or until softened. Stir in tomatoes, broth and remaining flour mixture. Bring to boil, stirring frequently. Add red pepper. Return chicken and accumulated liquid to skillet. Reduce heat to low, cover and simmer 10 minutes or until chicken is cooked through.

Per serving: 261 calories, 32 grams protein, 8 grams fat (30 percent calories from fat), 1.5 grams saturated fat, 13 grams carbohydrate, 91 milligrams cholesterol, 506 milligrams sodium, 2 grams fiber.

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