health

7 Day Menu Planner for August 06, 2017

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | August 6th, 2017

Sunday: Family

Dazzle the family with ROMAINE PEPPERCORN-STEAK SALAD. Serve it with ROASTED RED POTATOES and BLISTERED OKRA. Preheat oven to 425 degrees. Toss okra in a little canola oil and place in a single layer on a rimmed baking sheet. Sprinkle with some coarse salt. Roast until blistered, about 15 minutes, turning after 8 minutes. Arrange on a serving plate and sprinkle with more salt if desired.

Add WHOLE-GRAIN BREAD. KEY LIME PIE is for dessert.

Plan

Save enough pie for Monday.

Shopping List

romaine, packaged baby arugula, red onion, black peppercorns, lean beef tenderloin steaks, coarse salt, grape tomatoes, light balsamic vinaigrette dressing, crumbled feta cheese, red potatoes to roast, fresh okra, canola oil, whole-grain bread, key lime pie.

ROMAINE PEPPERCORN-STEAK SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 8 minutes; standing time: 5 minutes

  • 1 bunch romaine, coarsely chopped (about 8 cups)
  • 1 (5-ounce) package baby arugula
  • 1 medium red onion, thinly sliced
  • 2 tablespoons black peppercorns, crushed
  • 2 (6-ounce) lean beef tenderloin steaks, about 1 1/2 inches thick
  • 1/4 teaspoon coarse salt
  • 1 pint grape tomatoes
  • 1/3 cup light balsamic vinaigrette dressing
  • 2 tablespoons finely crumbled feta cheese

In a large bowl, combine romaine, arugula and onion. Chill. Meanwhile, rub the peppercorns on both sides of steaks. Heat a large nonstick skillet on medium-high. Add steaks; cook 4 minutes per side for medium-rare. Sprinkle with salt and let stand 5 minutes; thinly slice each steak into 10 pieces. Toss salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Place the steak on top of salads, sprinkle with cheese and serve. (Adapted from "The All-Natural Diabetes Cookbook" by Jackie Nugent, RDN, CDN; American Diabetes Association, 2017.)

Per serving: 197 calories, 20 grams protein, 7 grams fat (30 percent calories from fat), 2.6 grams saturated fat, 18 grams carbohydrate, 49 milligrams cholesterol, 483 milligrams sodium, 5 grams fiber.


Monday: Express

Buy any package of cooked, carved chicken (or prepare your own) and make CURRIED CHICKEN SALAD. Cut the chicken into bite-size pieces and mix with 1 1/2 cups fresh peach chunks, 1/2 cup sliced green onions, 1/2 cup golden raisins, 6 ounces plain low-fat yogurt, 1 tablespoon honey and 1 teaspoon curry powder. Top with toasted walnuts. Spoon onto a bed of MIXED LETTUCE. Add SLICED CUCUMBERS in cider vinegar and NAAN to the meal. Leftover PIE is dessert.

Plan

Prepare enough chicken salad for Tuesday.

Shopping List

packaged cooked, carved chicken or your own chicken, fresh peaches, green onions, golden raisins, plain low-fat yogurt, honey, curry powder, walnuts, mixed lettuce, cucumbers, cider vinegar, naan.


Tuesday: Heat and Eat

Use the leftover curried chicken salad for BAGELWICHES. For one serving: Spread bottom half of a whole-wheat bagel "thin" (such as Thomas' or another brand) with low-fat mayonnaise and layer with lettuce, the leftover chicken salad, 2 slices Swiss cheese, 2 slices tomatoes and 2 red bell pepper rings. Top with remaining bagel half. Serve with VEGGIE CHIPS. Add CHICKEN NOODLE SOUP if desired. Enjoy FRESH PLUMS for dessert.

Shopping List

whole-wheat bagel "thins" (such as Thomas' or another brand), low-fat mayonnaise, lettuce, Swiss cheese, tomatoes, red bell peppers, veggie chips, chicken noodle soup, fresh plums.


Wednesday: Meatless

Change it up with LENTIL PASTA WITH NO-COOK TOMATO SAUCE. Serve with a LETTUCE WEDGE and GARLIC BREAD. Slice CANTALOUPE for dessert.

Tip

Change it up with LENTIL PASTA WITH NO-COOK TOMATO SAUCE. Serve with a LETTUCE WEDGE and GARLIC BREAD. Slice CANTALOUPE for dessert.

Plan

See NOTE with recipe.

Shopping List

tomatoes (heirloom or homegrown are best), garlic, fresh basil, extra-virgin olive oil, balsamic vinegar, coarse salt, pepper, lentil pasta, parmesan if desired, lettuce, garlic bread, cantaloupe.

LENTIL PASTA WITH NO-COOK TOMATO SAUCE

Servings: makes 4 servings

Prep time: 15 minutes; standing time: 4 to 6 hours

Cook time: for the pasta

  • 6 medium tomatoes, coarsely chopped (heirloom or homegrown are best)
  • 2 large garlic cloves, minced
  • 15 to 20 fresh basil leaves, cut into ribbons, plus some for garnish
  • 1/3 cup extra-virgin olive oil
  • Splash of balsamic vinegar
  • Coarse salt and pepper to taste
  • 8 ounces lentil pasta
  • Freshly grated parmesan cheese for garnish, if desired

In a large serving bowl, place tomatoes, garlic, basil and oil. Stir until all ingredients are well-mixed. Cover; marinate 4 to 6 hours at room temperature. Add vinegar, salt and pepper to taste. Prepare pasta according to directions just before serving; serve with sauce. Garnish with parmesan, if desired.

NOTE: Marinating sauce for 4 hours is ideal for best flavor, but if you don't have the time, enjoy immediately.

Per serving: 386 calories, 14 grams protein, 20 grams fat (45 percent calories from fat), 2.6 grams saturated fat, 42 grams carbohydrate, no cholesterol, 10 milligrams sodium, 13 grams fiber.


Thursday: Kids

Treat the kids to TEX-MEX CHICKEN FINGERS. Mix 1 1/2 cups finely crushed baked tortilla chips and 1 teaspoon cumin on wax paper. Beat 1 egg in a shallow bowl with a fork until frothy. Cut 8 chicken tenders (1 pound) in half lengthwise. Dip in egg, then coating. Heat 1 1/2 tablespoons canola oil in a large nonstick skillet on medium-high. Add chicken; cook 4 minutes, turning as needed, or until golden and cooked through.

Meanwhile, make dipping sauce by mixing 3/4 cup bottled taco sauce, 1/4 cup reduced-fat sour cream and 2 tablespoons chopped fresh cilantro; serve with chicken.

Add MEXICAN RICE (from a mix), SLICED AVOCADOS and CORN TORTILLAS. Enjoy PEACHES for dessert.

Shopping List

baked tortilla chips, cumin, egg, chicken tenders, canola oil, bottled taco sauce, reduced-fat sour cream, fresh cilantro, Mexican rice mix, avocados, corn tortillas, peaches.


Friday: Budget

Keep the food costs down with your own BROILED CATFISH. Serve the fish with MELTED SWISS AND MUSHROOM TOPPER. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 8 ounces sliced white button mushrooms, 8 ounces sliced crimini mushrooms, 1 medium chopped onion, 3/4 teaspoon fresh thyme leaves and 3/4 teaspoon pepper. Cook 6 to 8 minutes, stirring, or until lightly browned and moisture evaporates from mushrooms. Transfer to a medium bowl; stir in 1 cup coarsely shredded Swiss or Emmentaler cheese and 1/4 cup pitted sliced kalamata olives. Season to taste with coarse salt, if desired. Spoon over fish.

Add MIXED SALAD GREENS, CORN-ON-THE-COB and CORNBREAD (from a mix). Fresh FIGS are your dessert.

Shopping List

catfish to broil, canola oil, white button mushrooms, crimini mushrooms, onion, fresh thyme, pepper, Swiss or Emmentaler cheese, kalamata olives, coarse salt, mixed salad greens, corn-on-the-cob, cornbread mix, fresh figs.


Saturday: Easy Entertaining

Take your guests to the tropics for FIERY ISLAND PINEAPPLE PORK CHOPS for dinner. Serve with RICE, steamed FRESH ZUCCHINI, a BIBB LETTUCE SALAD and BAGUETTES. For dessert, spoon FRESH BLACKBERRIES over a little VANILLA ICE CREAM.

Shopping List

boneless pork chops, Jamaican jerk seasoning, hot pepper jelly, pineapple juice, fresh ginger, fresh pineapple rings, rice, fresh zucchini, bibb lettuce, baguettes, fresh blackberries, vanilla ice cream.

FIERY ISLAND PINEAPPLE PORK CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 4 boneless pork chops (1/2 inch thick)
  • 4 teaspoons Jamaican jerk seasoning
  • 1/3 cup hot pepper jelly
  • 2 tablespoons pineapple juice
  • 1 teaspoon minced fresh ginger
  • 4 fresh pineapple rings (cored, 1/2 inch thick)

Coat chops with jerk seasoning; set aside for 5 minutes. Meanwhile, microwave jelly, pineapple juice and ginger on high (100 percent power) 30 to 60 seconds or until melted. Grill pork on medium-high heat 5 to 6 minutes per side, turning once. Baste frequently with jelly glaze. During last 3 minutes of grilling, place pineapple rings on grill. Baste with jelly mixture. Grill pineapple until heated through. Serve chops with pineapple.

Per serving: 274 calories, 28 grams protein, 8 grams fat (25 percent calories from fat), 2.2 grams saturated fat, 23 grams carbohydrate, 86 milligrams cholesterol, 388 milligrams sodium, no fiber.

health

7 Day Menu Planner for July 30, 2017

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | July 30th, 2017

Sunday: Family

Prepare your own boneless LEG OF LAMB for family day. Serve with BAKED DIJON POTATO WEDGES. Heat oven to 400 degrees. Cut 4 medium red potatoes into wedges. In a medium bowl, combine 2 tablespoons Dijon mustard, 1 1/2 teaspoons paprika, 1 teaspoon cumin and 1/2 teaspoon garlic powder; mix well. Add potatoes to bowl; toss to coat. Spread potatoes in a single layer on baking sheet covered with nonstick foil. Bake 15 minutes; turn potatoes. Bake 10 to 15 more minutes or until tender.

Add fresh GREEN BEANS, a SPINACH SALAD and SOURDOUGH BREAD. Enjoy fresh STRAWBERRIES topped with whipped cream for dessert.

Plan

Save enough cooked lamb, green beans and strawberries for Monday.

Shopping List

boneless leg of lamb, red potatoes, Dijon mustard, paprika, cumin, garlic powder, fresh green beans, fresh spinach, sourdough bread, fresh strawberries, whipped cream.


Monday: Heat and Eat

LAMB, GREEN BEANS AND GNOCCHI make good use of leftovers. Cook gnocchi according to directions; drain. In same pot, heat a little canola oil. Add some minced garlic and cook until golden. Add chopped leftover lamb, leftover green beans and gnocchi; toss to coat and heat through. Serve with MIXED SALAD GREENS and GARLIC BREAD. Sprinkle chia seeds over leftover STRAWBERRIES for dessert.

Tip

LAMB, GREEN BEANS AND GNOCCHI make good use of leftovers. Cook gnocchi according to directions; drain. In same pot, heat a little canola oil. Add some minced garlic and cook until golden. Add chopped leftover lamb, leftover green beans and gnocchi; toss to coat and heat through. Serve with MIXED SALAD GREENS and GARLIC BREAD. Sprinkle chia seeds over leftover STRAWBERRIES for dessert.

Shopping List

gnocchi, canola oil, garlic, mixed salad greens, garlic bread, chia seeds.


Tuesday: Meatless

Skip meat for TEX-MEX LAYERED BEAN SALAD. In a 3 1/2-quart-size, straight-sided salad bowl, layer salad as follows: 1 large red or yellow bell pepper (seeded and chopped), 1/3 cup red onion (chopped), 1 (16-ounce) bag iceberg lettuce, carrot and cabbage salad mix (or make your own mixture), 1 cup shredded Mexican cheese blend, 2 (15-ounce) cans 3-bean salad, drained (such as READ or another brand). Set aside.

Mix together 1/2 cup low-fat mayonnaise, 1/2 cup reduced-fat sour cream and 2 tablespoons finely chopped chipotle peppers in adobo sauce. Spread over top of salad. Cover and refrigerate up to 8 hours. Just before serving, sprinkle top with 1/2 cup crumbled tortilla chips and 1 small sliced avocado. Toss and serve.

Add CRUSTY ROLLS. Fresh NECTARINES are always a welcome dessert.

Shopping List

red or yellow bell pepper, red onion, bag iceberg lettuce, carrot and cabbage salad mix, shredded Mexican cheese blend, canned 3-bean salad, low-fat mayonnaise, reduced-fat sour cream, chipotle peppers in adobo sauce, tortilla chips, avocado, crusty rolls, nectarines.


Wednesday: Express

Turn ordinary roasted chicken into ROTISSERIE CHICKEN WITH APRICOT GLAZE. Heat oven to 350 degrees. Heat 1 tablespoon olive oil in a small pan on medium-high; add 2 thinly sliced shallots and cook 3 to 5 minutes or until softened. Stir in 1/2 cup apricot preserves, 1 tablespoon fresh lemon juice, 1/2 teaspoon hot sauce and 1/4 teaspoon Creole seasoning. Reduce heat to low and cook 5 minutes or until heated. Brush glaze over 1 (2- to 4-pound) plain deli roast chicken. Place it on rack of nonstick foil-lined roasting pan. Bake 15 minutes.

Serve with POTATOES O'BRIEN, packaged SALAD GREENS and BISCUITS. Enjoy fresh TROPICAL FRUIT for dessert.

Shopping List

olive oil, shallots, apricot preserves, lemon, hot sauce, Creole seasoning, plain deli roast chicken, potatoes O'Brien, packaged salad greens, biscuits, fresh tropical fruit.


Thursday: Budget

Economical meatloaf is always welcome at our table, and DEAR ABBY'S MEATLOAF has made a lot of readers happy over the years. It's packed with flavor and easy on the budget. Serve it with MASHED POTATOES, FRESH ZUCCHINI, a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Fresh BLUEBERRIES topped with light whipped cream are good for dessert.

Shopping List

lean ground beef, seasoned Italian bread crumbs, onion, ketchup, garlic powder, eggs, pepper, coarse salt (if desired), bacon (if desired), potatoes to mash, zucchini, lettuce, whole-grain rolls, fresh blueberries, light whipped cream.

DEAR ABBY'S MEATLOAF

Servings: makes 10 slices

Prep time: 15 minutes

Cook time: 1 hour

  • 2 pounds lean ground beef (see Notes)
  • 1 cup seasoned Italian bread crumbs
  • 1/2 cup finely chopped onion
  • 1/3 cup ketchup
  • 1/3 cup water
  • 1 teaspoon garlic powder
  • 2 eggs
  • Pepper to taste and coarse salt, if desired (see Notes)
  • 4 strips bacon, if desired

Heat oven to 350 degrees. In a large bowl, combine all ingredients except bacon. Shape meat mixture into a loaf and place in a 9-by-5-inch pan. Arrange bacon strips on top of loaf. Bake 60 minutes or until internal temperature is 160 degrees.

Notes: For testing purposes, I used 93 percent lean ground beef, 1/2 teaspoon pepper and no salt.

Per slice: 227 calories, 23 grams protein, 10 grams fat (40 percent calories from fat), 3.5 grams saturated fat, 11 grams carbohydrate, 92 milligrams cholesterol, 428 milligrams sodium, 1 gram fiber.


Friday: Kids

No kid will be able to resist SOFT AND CRUNCHY TACOS. Serve them with CORN-ON-THE-COB. How about fresh PEACHES for dessert, sprinkled with toasted coconut?

Shopping List

taco shells, fajita-size whole-wheat flour tortillas, shredded 50 percent light cheddar cheese, lean ground beef, reduced-sodium taco seasoning mix, romaine, taco sauce, corn-on-the-cob, fresh peaches, coconut.

SOFT AND CRUNCHY TACOS

Servings: makes 8 tacos

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 8 taco shells
  • 8 fajita-size whole-wheat flour tortillas
  • 1 cup shredded 50 percent light cheddar cheese, divided
  • 1 pound lean ground beef
  • 1 (1.25-ounce) packet reduced-sodium taco seasoning mix (or regular)
  • 3/4 cup water
  • 1 cup shredded romaine
  • 1 cup taco sauce

Heat oven to 375 degrees. Put taco shells on a baking sheet; spread tortillas on another baking sheet. Sprinkle each tortilla with 1 tablespoon cheese; set aside. Heat a large nonstick skillet on medium and add beef; cook 5 minutes or until no longer pink; drain. Stir in taco seasoning mix and water. Simmer, uncovered, stirring occasionally, 3 minutes or until slightly thickened.

Meanwhile, put baking sheets in oven; bake 3 minutes or until cheese melts. Center a taco shell in each flour tortilla and bring up sides of tortillas. Fill tacos with beef mixture, then romaine, remaining cheese and taco sauce. Serve immediately.

Per taco: 287 calories, 16 grams protein, 9 grams fat (28 percent calories from fat), 3.5 grams saturated fat, 33 grams carbohydrate, 36 milligrams cholesterol, 807 milligrams sodium, 2 grams fiber.


Saturday: Easy Entertaining

Serve your guests WARM GREEK SHRIMP SALAD for a summertime treat. Add COUSCOUS and FLATBREAD. Start your meal with your GAZPACHO. For dessert, pair CHOCOLATE WAFER COOKIES with FRESH RASPBERRIES.

Shopping List

packaged baby spinach leaves, red onion, red bell pepper, uncooked shrimp, Greek oil and vinegar dressing (or another vinaigrette), kalamata olives, lemon, crumbled reduced-fat feta cheese, couscous, flatbread, ingredients for your gazpacho, chocolate wafer cookies, fresh raspberries.

WARM GREEK SHRIMP SALAD

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 10 minutes

  • 1 (8- to 10-ounce) package baby spinach leaves
  • 1 small red onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 pound large uncooked shrimp, peeled
  • 1/2 cup Greek oil and vinegar dressing (or another vinaigrette), divided
  • 1/3 cup halved kalamata olives
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons lemon zest (yellow part only)
  • Crumbled reduced-fat feta cheese for garnish

Place spinach in a large salad bowl; set aside. Heat a large nonstick skillet on medium-high. Add onion and pepper; cook 4 minutes or until softened. Add shrimp and 1/4 cup dressing. Cook 3 minutes or until shrimp are just opaque. Remove from heat. Stir in olives, remaining dressing, lemon juice and lemon zest. Immediately pour over the spinach; toss to coat and slightly wilt spinach. Sprinkle with feta cheese and serve.

Per serving: 278 calories, 25 grams protein, 16 grams fat (38 percent calories from fat), 2.1 grams saturated fat, 33 grams carbohydrate, 183 milligrams cholesterol, 733 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for July 23, 2017

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | July 23rd, 2017

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.

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