health

7 Day Menu Planner for August 20, 2017

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

Sunday: Family

Gather the family for MUSTARD-GARLIC ROAST PORK LOIN. Heat oven to 350 degrees. Make a paste with 2 tablespoons minced garlic, 1 tablespoon fresh oregano leaves (crushed), 2 teaspoons olive oil, 1 tablespoon Dijon mustard, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. Massage into a 3- to 4-pound boneless pork loin roast. Bake uncovered 20 to 30 minutes per pound or until the internal temperature is 145 to 160 degrees. Remove from oven. Cover loosely with foil and let stand 10 minutes.

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Serve with FARRO SALAD WITH TOMATOES AND FRESH HERBS, MIXED SALAD GREENS and FLATBREAD. Everyone will like BANANA PUDDING (made with 1 percent milk) for dessert.

Plan

Save enough pork for Monday and enough farro salad for Tuesday.

Shopping List

garlic; fresh oregano; olive oil; Dijon mustard; coarse salt; black pepper; boneless pork loin roast; farro; heirloom, garden grown or other tomatoes; Vidalia or other sweet onion; cucumber; fresh chives; Italian parsley; balsamic vinegar; extra-virgin olive oil; mixed salad greens; flatbread; banana pudding mix; 1 percent milk.

FARRO SALAD WITH TOMATOES AND FRESH HERBS

Servings: makes about 8 cups

Prep time: 20 minutes

Cook time: for the farro

  • 1 1/2 cups farro (see Tip)
  • 1 teaspoon coarse salt plus more to taste
  • 1 pound heirloom, garden grown or other tomatoes, seeded and chopped
  • 1/2 medium Vidalia or other sweet onion, chopped
  • 1/2 cup seeded and chopped cucumber
  • 1/4 cup snipped fresh chives
  • 1/4 cup finely chopped Italian parsley
  • 1 large clove garlic, minced
  • 2 tablespoons balsamic vinegar
  • Freshly ground black pepper
  • 1/4 cup extra-virgin olive oil

Rinse farro under cold running water 2 minutes; drain. Cook farro with 1 teaspoon salt according to directions, drain. Transfer to large bowl to cool. When cool, add tomatoes, onion, cucumber, chives and parsley. Toss to combine. In a medium bowl, whisk together garlic, vinegar, salt to taste, pepper and oil. Add to salad and toss to mix. Refrigerate overnight or serve immediately at room temperature.

Tip: I cooked the farro in a slow cooker with 5 cups water for 3 hours on high, then drained and cooled. It's your choice how you cook it.

Per (1 cup) serving: 206 calories, 6 grams protein, 7 grams fat (30 percent calories from fat), 1 gram saturated fat, 29 grams carbohydrate, no cholesterol, 268 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use Sunday's leftover pork for CUBAN SANDWICHES. Fill Kaiser rolls with sliced pork, deli sliced ham, Swiss cheese and pickles. Wrap sandwiches in foil; heat in 350-degree oven to melt cheese. Serve with PLANTAIN CHIPS. Fresh BLUEBERRIES are good for dessert.

Shopping List

Kaiser rolls, deli sliced ham, Swiss cheese, pickles, plantain chips, fresh blueberries.

Tuesday: Budget

They're economical and have great taste, so put BAKED CHICKEN PESTO PACKETS on the menu.

For 1 packet: Heat oven to 450 degrees. Place 1 chicken thigh, 1 tomato slice and 1/4 of a zucchini (sliced) on one side of an 18-by-12-inch sheet of heavy-duty foil. Spoon 1 teaspoon pesto over chicken mixture. Fold foil over chicken and vegetables so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for air circulation and expansion. Repeat for more servings. Place packets on baking sheet; bake 20 to 25 minutes or until chicken is no longer pink and juices run clear. Place packets on plates. Cut a large "X" across the top of each packet; be careful of steam when you fold back foil and serve.

Add leftover FARRO SALAD and WHOLE-GRAIN ROLLS. Fresh CHERRIES are your dessert.

Shopping List

chicken thighs, tomatoes, zucchini, pesto, whole-grain rolls, cherries.

Wednesday: Kids

Kids will love them, and so will the adults, so ROOT BEER SLOPPY JOES work for the whole family. Heat a large nonstick skillet on medium. Add 2 teaspoons canola oil and 3/4 cup chopped onion and cook 3 minutes. Add 12 ounces lean ground sirloin; cook 4 minutes or until beef begins to crumble; stir. Add 1/2 cup unsalted tomato sauce, 1/4 cup chili sauce, 1/4 cup root beer, 1 tablespoon Worcestershire, 2 teaspoons minced garlic, 1 teaspoon dry mustard, 1 teaspoon chili powder and 1 teaspoon tomato paste. Bring to simmer. Cook 5 minutes or until slightly thickened, stirring occasionally.

Serve on WHOLE-GRAIN BUNS. Add OVEN FRIES and CELERY STICKS with any DIP. Finish with CREAMSICLES.

Shopping List

canola oil, onion, lean ground sirloin, unsalted tomato sauce, chili sauce, root beer, Worcestershire, garlic, dry mustard, chili powder, tomato paste, whole-grain buns, oven fries, celery sticks, any dip, Creamsicles.

Thursday: Express

Make a fast meal with TUNA, TOMATO, RED ONION AND OLIVE PITA. In a large bowl, whisk together 2 tablespoons fresh lemon juice, 2 tablespoons olive oil, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Add 3 (5-ounce) cans drained solid white tuna (or cooked fresh tuna), 1/2 small red onion (chopped), 1/2 cup grape tomatoes (halved), 1/4 cup kalamata olives (pitted and halved) and 1/4 cup roughly chopped flatleaf parsley. Gently toss to combine. Open 4 small whole-grain pita halves and fill.

Serve with BAKED BEET (or other) VEGGIE CHIPS. Slice CANTALOUPE for dessert.

Shopping List

lemon, olive oil, coarse salt, pepper, canned solid white tuna or fresh tuna, red onion, grape tomatoes, kalamata olives, flatleaf parsley, whole-grain pitas, baked beet or other veggie chips, cantaloupe.

Friday: Meatless

Skip meat and enjoy the vegetables of the season with ZUCCHINI-ONION FRITTATA. Serve with FRESH OKRA and CORN-ON-THE-COB. FRESH PINEAPPLE with toasted coconut is a delicious dessert.

Shopping List

butter, zucchini, onion, parmesan cheese, eggs, 1 percent milk, coarse salt, pepper, fresh basil, plum tomatoes, fresh okra, corn-on-the-cob, fresh pineapple, coconut.

ZUCCHINI-ONION FRITTATA

Servings: makes 6 wedges

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 tablespoon butter
  • 2 medium zucchini, thinly sliced
  • 1 medium onion, halved and thinly sliced
  • 1/4 cup freshly grated parmesan cheese, divided
  • 4 whole eggs
  • 8 egg whites
  • 1/4 cup 1 percent milk
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/4 cup chopped fresh basil
  • Chopped seeded plum tomatoes for garnish

Heat oven to 350 degrees. In a large ovenproof skillet, melt butter on medium-high. Add zucchini and onion; cook 12 to 14 minutes or until onion is tender. Remove from heat and stir in 2 tablespoons parmesan. In a large bowl, whisk together all eggs, milk, salt, pepper and basil. Pour over vegetable mixture. Bake 13 to 15 minutes or until set. Sprinkle with remaining parmesan. Garnish with tomatoes. Slice and serve.

Per serving: 126 calories, 12 grams protein, 6 grams fat (46 percent calories from fat), 3 grams saturated fat, 5 grams carbohydrate, 133 milligrams cholesterol, 360 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

Invite friends for LEMON-OREGANO CHICKEN KEBABS. Serve over COUSCOUS and add CORN SALAD WITH FETA AND MINT. In a large bowl, place 3 cups fresh cooked corn (about 5 ears), 2 medium chopped fresh tomatoes and 1 cup crumbled feta cheese. Drizzle with extra-virgin olive oil and toss. Add 1/2 cup chopped fresh mint leaves; toss again. Add coarse salt and pepper to taste. (Adapted from "How to Cook Everything Vegetarian" by Mark Bittman; Houghton Mifflin Harcourt, 2007.) How about FRUIT TARTS for dessert?

Shopping List

boneless skinless chicken breasts, extra-virgin olive oil, garlic, fresh or dried oregano leaves, zucchini, cherry tomatoes, green onions, lemons, coarse salt, pepper, couscous, fresh corn, fresh tomatoes, crumbled feta cheese, fresh mint, fruit tarts.

LEMON-OREGANO CHICKEN KEBABS

Servings: makes 4 servings

Prep time: 20 minutes; marinating time: 30 minutes to 8 hours

Cook time: 10 to 15 minutes

  • 1 1/2 pounds boneless skinless chicken breasts
  • 1/4 cup extra-virgin olive oil
  • 2 cloves garlic, minced
  • 6 tablespoons fresh or 2 teaspoons dried oregano leaves
  • 2 medium zucchini, cut into 1-inch pieces
  • 16 to 20 cherry tomatoes
  • 10 to 12 green onions cut into 2-inch pieces
  • 2 lemons cut into thin slices
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper

Cut chicken into 16 bite-size pieces. Combine the chicken, oil, garlic and oregano. Cover and marinate in the refrigerator 30 minutes to 8 hours.

Thread alternating pieces of chicken, zucchini, tomatoes, green onions and lemons onto 4 metal skewers. Sprinkle with salt and pepper. Brush remaining marinade over skewers. Grill on medium-high 10 to 15 minutes or until chicken registers an internal temperature of 165 degrees. Remove from grill; let stand 2 minutes and serve.

Per serving: 278 calories, 38 grams protein, 8 grams fat (28 percent calories from fat), 1.5 grams saturated fat, 11 grams carbohydrate, 109 milligrams cholesterol, 343 milligrams sodium, 4 grams fiber.

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7 Day Menu Planner for August 13, 2017

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

Sunday: Family

GRILLED STEAK AND WATERMELON SALAD is perfect for family day. Pair it with BAKED POTATO WEDGES coated with olive oil spray and sprinkled with chili powder and CRUSTY BREAD. Top VANILLA ICE CREAM with TOASTED COCONUT for dessert.

Plan

Prepare enough steak for Monday. Save enough watermelon for Thursday and ice cream for Saturday.

Shopping List

ground coriander, ground cumin, beef tenderloin steaks, baby watermelon, coarse salt, pepper, baby arugula or spinach leaves, reduced-fat balsamic or Italian dressing, cherry tomatoes, red onion, crumbled reduced-fat feta cheese, baking potatoes, olive oil spray, chili powder, crusty bread, vanilla ice cream, coconut.

GRILLED STEAK AND WATERMELON SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 13 to 16 minutes for steak; 2 to 4 minutes for watermelon

  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 4 beef tenderloin steaks, cut 1 inch thick (about 4 to 5 ounces each)
  • 2 slices seedless baby watermelon, 1 inch thick (about 1 pound each)
  • Coarse salt and pepper to taste
  • 8 cups baby arugula or spinach leaves
  • 1/4 cup reduced-fat balsamic or Italian dressing
  • 1 cup halved cherry tomatoes
  • 1/2 cup thinly sliced red onion
  • 1/4 cup crumbled reduced-fat feta cheese

Combine coriander and cumin; press evenly onto steaks. Place steaks in center of grill over medium, ash-covered coals; arrange watermelon slices around steak. Grill steaks, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 16 minutes) for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Grill watermelon 2 to 4 minutes or until grill marks form, turning once. Carve steaks into slices. Cut each watermelon slice into 6 wedges. Season beef and watermelon with salt and pepper, as desired. Combine arugula and dressing in large bowl; toss to coat. Divide arugula among four serving plates. Arrange beef and watermelon on salad; top evenly with tomatoes, onion and cheese, and serve.

Per serving: 233 calories, 25 grams protein, 8 grams fat (30 percent calories from fat), 3 grams saturated fat, 18 grams carbohydrate, 63 milligrams cholesterol, 369 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make a BEEF STIR-FRY with thinly sliced leftover steak, fresh or frozen stir-fry vegetables and bottled stir-fry sauce. Serve the dish over RICE and add WHOLE-GRAIN ROLLS on the side. FRESH CHERRIES are a summertime dessert.

Shopping List

fresh or frozen stir-fry vegetables, bottled stir-fry sauce, rice, whole-grain rolls, fresh cherries.

Tuesday: Meatless

Skip meat for ASIAN BEAN BURGERS. In a medium bowl, mash 3 cups cooked or canned reduced-sodium kidney beans (rinsed) with a fork or potato masher. Stir in 1/2 cup plain dry bread crumbs, 1/3 cup minced green onions, 1 egg, 1 tablespoon low-sodium soy sauce, 1 teaspoon ground ginger and 1 teaspoon minced garlic. Form into 4 patties. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook patties 3 to 4 minutes per side until heated through and crusty. Top with a sauce made of 1/4 cup low-fat mayonnaise, 1 tablespoon prepared horseradish, 1 tablespoon minced green onion and 1 teaspoon low-sodium soy sauce.

Serve on WHOLE-GRAIN BUNS with LETTUCE, TOMATO AND CUCUMBERS. Add OVEN FRIES (frozen). Make BANANA PUDDING with 1 percent milk for dessert.

Shopping List

canned reduced-sodium or cooked kidney beans, plain dry bread crumbs, green onions, egg, low-sodium soy sauce, ground ginger, garlic, canola oil, low-fat mayonnaise, prepared horseradish, whole-grain buns, lettuce, tomato, cucumbers, frozen oven fries, banana pudding, 1 percent milk.

Wednesday: Express

Make your own fast food tonight: Pan-fry a HAM STEAK and serve it with MASHED SWEET POTATOES. Add packaged SALAD GREENS and BISCUITS. Enjoy SLICED APPLES sprinkled with cinnamon for dessert.

Shopping List

ham steak, mashed sweet potatoes, packaged salad greens, biscuits, apples, cinnamon.

Thursday: Budget

Enjoy PORK POSOLE for a low-cost entree. In a 3-quart or larger slow cooker, combine a well-trimmed 2- to 2 1/2-pound boneless pork shoulder (butt) roast (cut into bite-size chunks) with 1 1/2 cups recaito (such as Goya). Mix well. Cover and cook on low 7 to 8 hours. Stir in 2 (15- or 16-ounce) cans rinsed hominy; cover and cook 10 more minutes or until hominy is heated through. Ladle into bowls and garnish with chopped fresh cilantro.

Serve with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, enjoy a slice of leftover WATERMELON.

Tip

Enjoy PORK POSOLE for a low-cost entree. In a 3-quart or larger slow cooker, combine a well-trimmed 2- to 2 1/2-pound boneless pork shoulder (butt) roast (cut into bite-size chunks) with 1 1/2 cups recaito (such as Goya). Mix well. Cover and cook on low 7 to 8 hours. Stir in 2 (15- or 16-ounce) cans rinsed hominy; cover and cook 10 more minutes or until hominy is heated through. Ladle into bowls and garnish with chopped fresh cilantro.

Serve with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, enjoy a slice of leftover WATERMELON.

Shopping List

boneless pork shoulder (butt) roast, recaito (such as Goya), canned hominy, cilantro, lettuce, whole-grain bread.

Friday: Kids

Treat the kids to SPAGHETTI PIE tonight. Heat oven to 350 degrees. Cook 8 ounces spaghetti according to directions; drain. Coat a 9-inch glass pie plate with cooking spray. In a large bowl, beat 2 eggs with a fork. Stir in 1 (15-ounce) container part-skim ricotta cheese and 3/4 cup freshly grated parmesan cheese until blended. Add cooked spaghetti to cheese mixture and stir until well-coated. Transfer mixture to pie plate; top with 1 cup marinara sauce. Sprinkle with 1/2 cup shredded part-skim mozzarella cheese and 2 more tablespoons parmesan. Bake 25 minutes. Remove from oven and let stand 10 minutes.

Cut into wedges and serve. Add CELERY STICKS and SOFT ROLLS. POPSICLES are a cool dessert.

Shopping List

spaghetti, cooking spray, eggs, part-skim ricotta cheese, parmesan cheese, marinara sauce, shredded part-skim mozzarella cheese, celery, soft rolls, Popsicles.

Saturday: Easy Entertaining

Invite friends for ANISE-ORANGE SHRIMP AND SCALLOP SKEWERS, a perfect summer feast. Serve the combo with HONEY GINGER DIPPING SAUCE. Mix together 3/4 cup fresh orange juice, 2 tablespoons honey, 2 tablespoons low-sodium soy sauce, 2 tablespoons sliced green onions and 1/4 teaspoon ground ginger. To the meal, add BLACK-EYED PEAS mixed with chopped red onion and a light balsamic vinaigrette.

Start with your own GAZPACHO. Add SOURDOUGH BREAD. For dessert, make SUMMER FRUIT CRUMBLE and top with leftover VANILLA ICE CREAM. Be careful -- the crumble is addictive.

Shopping List

orange juice, canola oil, anise seeds, garlic powder, coarse salt, ground ginger, pepper, large shrimp, sea scallops, honey, low-sodium soy sauce, green onions, canned black-eyed peas, red onion, light balsamic vinaigrette, your own gazpacho, sourdough bread, fresh peaches or blueberries (or both), sugar, nutmeg, cinnamon, pure vanilla extract, butter, packaged yellow cake mix.

ANISE-ORANGE SHRIMP AND SCALLOP SKEWERS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 10 minutes; refrigeration time: 30 minutes

  • 1/4 cup orange juice
  • 2 tablespoons canola oil
  • 1 tablespoon anise seeds
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon pepper
  • 1 pound large shrimp, peeled and deveined
  • 1 pound sea scallops

In a small bowl, mix together juice, oil, anise seeds, garlic powder, salt, ginger and pepper. Place seafood in a large resealable plastic bag. Add marinade; turn to coat. Refrigerate 30 minutes. Remove seafood; discard marinade. Alternately thread shrimp and scallops onto 8 metal skewers. Grill on medium 8 to 10 minutes or until shrimp turn pink and scallops are cooked through. Serve immediately.

Per serving: 87 calories, 18 grams protein, 1 gram fat (6 percent calories from fat), 0.1 gram saturated fat, 2 grams carbohydrate, 105 milligrams cholesterol, 350 milligrams sodium, no fiber.

SUMMER FRUIT CRUMBLE

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 35 to 40 minutes

  • 4 cups sliced fresh peaches or fresh blueberries (or a mixture of both)
  • 2/3 cup sugar
  • 1/4 teaspoon nutmeg
  • 3/4 teaspoon cinnamon
  • 1 1/4 teaspoons pure vanilla extract
  • 3 tablespoons melted butter
  • 1 (9-ounce) package yellow cake mix (about 1 1/2 cups)

Heat oven to 350 degrees. In an 8-by-8-inch baking dish, combine fruit, sugar, nutmeg, cinnamon and vanilla; mix well. In a medium bowl, combine butter and cake mix until crumbly. Sprinkle crumbs over fruit. Bake 35 to 40 minutes or until golden on top; serve.

Per serving: 365 calories, 3 grams protein, 11 grams fat (26 percent calories from fat), 4.4 grams saturated fat, 66 grams carbohydrate, 16 milligrams cholesterol, 330 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for August 06, 2017

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

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.

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