health

7 Day Menu Planner for September 03, 2017

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

Sunday: Family

Treat the family to ITALIAN MARINATED STEAK. Add ROASTED ROSEMARY RED POTATOES, BELL PEPPERS AND MUSHROOMS. Add MIXED GREENS and CRUSTY BREAD. LEMON PIE is dessert.

Plan

Prepare enough beef and vegetables for Monday; save enough pie for Tuesday.

Shopping List

olive oil, dry white wine, lemon, garlic, coarse salt, pepper, beef top round steak, fresh rosemary, red potatoes, bell peppers, whole mushrooms, mixed salad greens, crusty bread, lemon pie.

ITALIAN MARINATED STEAK

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 6 hours to overnight

Cook time: 12 to 14 minutes; standing time: 5 minutes

  • 1/4 cup olive oil
  • 1/4 cup dry white wine
  • 1 1/2 teaspoons fresh lemon juice
  • 2 cloves garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 beef top round steak, cut 1-inch thick (about 1 1/2 pounds

Combine all ingredients except steak in a small bowl. Place marinade in a resealable plastic bag. Add steak to marinade; turn to coat. Marinate in refrigerator 6 hours to overnight, turning occasionally. Remove steak from marinade; discard marinade. Grill steak on medium 12 to 14 minutes for medium rare (145 degrees), turning occasionally. Remove from grill. Let stand 5 minutes before thinly slicing across grain; serve.

Per serving: 189 calories, 34 grams protein, 5 grams fat (24 percent calories from fat), 1.6 grams saturated fat, no carbohydrate, 85 milligrams cholesterol, 163 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover beef for ROAST BEEF SANDWICHES on BAGUETTES. Spread HORSERADISH SAUCE over split baguettes. Mix 3 tablespoons prepared horseradish, 1/4 cup low-fat sour cream, 1 teaspoon Dijon mustard, 1/4 cup mayonnaise and 1 tablespoon chopped chives or chopped green onion. Top the sliced beef with thin slices of brie cheese. Heat the leftover VEGETABLES and add a LETTUCE WEDGE SALAD. For dessert, FRESH PINEAPPLE is good.

Shopping List

baguettes, prepared horseradish, low-fat sour cream, Dijon mustard, mayonnaise, chives or green onion, brie cheese, lettuce, fresh pineapple.

Tuesday: Budget

Save money with delicious RICE BOWLS WITH FRIED EGGS AND AVOCADO for dinner. Mix 4 thinly sliced green onions with 2 cups cooked brown rice in a small bowl; season with coarse salt and pepper; mix well and divide into 4 individual bowls.

Meanwhile, heat 2 tablespoons canola oil in a large nonstick skillet on medium-high. Crack 4 eggs into a small bowl and pour into skillet; season with salt and pepper and cook until desired doneness. Transfer each egg to the outside edge of each bowl. Divide 1 avocado into slices and place on other side of bowl. (Adapted from Bon Appetit.) Serve with hot sauce at the table.

Add SALAD GREENS and toasted whole-grain ENGLISH MUFFINS. Dessert is leftover PIE.

Shopping List

green onions, brown rice, coarse salt, pepper, canola oil, eggs, avocado, hot sauce, salad greens, whole-grain English muffins.

Wednesday: Express

This LAYERED SALAD is quick and a great meal before fall is with us. Add BAKED CORN CHIPS. Try ASIAN PEARS for dessert.

Shopping List

no-salt-added tomatoes with green chiles (such as Rotel or another brand), reduced-fat sour cream, reduced-fat cream cheese, cumin, garlic, romaine or other lettuce, canned reduced-sodium black beans, fresh or frozen whole kernel corn, Hass avocados, lemon, roasted red pepper, 50 percent light cheddar cheese, canned black olives, green onions, baked corn chips, Asian pears.

LAYERED SALAD

Servings: makes about 12 cups

Prep time: 20 minutes; chilling time: up to 8 hours

  • For the dressing
  • 1 (10-ounce) can no-salt-added tomatoes with green chiles (such as Rotel or another brand)
  • 8 ounces reduced-fat sour cream
  • 3 ounces reduced-fat cream cheese, softened
  • 1 teaspoon cumin
  • 1 clove garlic, minced
  • For the salad:
  • 6 cups chopped romaine (or other lettuce)
  • 1 (15-ounce) can reduced-sodium black beans
  • 1 1/2 cups fresh or frozen (thawed) whole kernel corn
  • 2 diced Hass avocados sprinkled with fresh lemon juice
  • 3/4 cup roasted red pepper strips
  • 1 cup shredded 50 percent light cheddar cheese
  • 1 (6-ounce) can drained, sliced black olives
  • 1/4 cup sliced green onions
  • Reserve some lettuce, cheese, olives and green onions for garnish, if desired

Mix together all dressing ingredients; set aside. In a large straight-sided (or other) salad bowl, layer 4 cups lettuce, black beans, corn, avocados, red pepper, 2 more cups lettuce, cheese, olives and green onions. Cover top with dressing. To garnish, top with some shredded lettuce, cheese, olives and green onions, if desired. Cover; refrigerate up to 8 hours and serve. (Adapted from RecipeGirl, recipegirl.com.)

Per cup: 200 calories, 8 grams protein, 12 grams fat (52 percent calories from fat), 4.4 grams saturated fat, 17 grams carbohydrate, 20 milligrams cholesterol, 411 milligrams sodium, 6 grams fiber.

Thursday: Kids

The kids will love THREE-CHEESE PASTA for dinner. Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. Cook 2 1/2 cups penne or rigatoni pasta according to directions; drain. In a medium bowl, microwave 1 medium chopped orange bell pepper and 2 sliced green onions, plus 3-inch tops, on high (100 percent power) for 3 minutes, covered; drain. Set aside.

Place 3 tablespoons butter in a 2-quart container; microwave on medium (50 percent power) about 1 minute or until melted. Stir in 3 tablespoons flour, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. With a whisk, mix in 2 cups 1 percent milk. Cover and microwave on high about 5 minutes. Stir after the first 2 minutes and then stir again occasionally until thickened. Mix in 1 cup shredded 50 percent light cheddar cheese, 1/2 cup shredded Swiss cheese and 1/2 cup shredded Monterey Jack cheese until it melts. Add the cooked pasta and vegetables and mix well. Pour into the baking dish; top with panko and bake 30 minutes or until hot and slightly brown on top.

Serve with fresh GREEN BEANS and SOFT ROLLS. Dip SLICED APPLES in a little caramel sauce for dessert.

Shopping List

cooking spray, penne or rigatoni pasta, orange bell pepper, green onions, butter, flour, coarse salt, pepper, 1 percent milk, 50 percent light cheddar cheese, Swiss cheese, Monterey Jack cheese, panko, fresh green beans, soft rolls, apples, caramel sauce.

Friday: Meatless

Keeping up the cool-salad idea, QUINOA KALE RISOTTO WITH PISTACHIOS is dinner tonight. Add WHOLE-GRAIN ROLLS to the meal. Fresh BLUEBERRIES with light whipped cream are good for dessert.

Plan

Prepare enough quinoa for Saturday.

Shopping List

extra-virgin olive oil, onion, red bell pepper, garlic, quinoa, no-salt-added vegetable broth, white wine, rosemary, black pepper, kale, lemon, pistachios, whole-grain rolls, fresh blueberries, light whipped cream.

QUINOA KALE RISOTTO WITH PISTACHIOS

Servings: makes 6 (1 cup) servings

Prep time: 15 minutes

Cook time: about 25 minutes

  • 1 tablespoon extra-virgin olive oil
  • 1/2 medium onion, chopped
  • 1/2 red bell pepper, chopped
  • 1 clove garlic, minced
  • 2 cups uncooked quinoa
  • 3 cups no-salt-added vegetable broth
  • 1/2 cup white wine
  • 1 teaspoon rosemary
  • 1/4 teaspoon black pepper
  • 4 cups chopped fresh kale
  • Zest of 1/2 lemon
  • 1/2 cup pistachios, coarsely chopped

Heat olive oil in large saucepan over medium. Add onion, red bell pepper and garlic and cook for 2 minutes. Add quinoa and cook for an additional minute.

Meanwhile, heat vegetable broth, white wine, rosemary and black pepper together in a small pot until warm. Reduce heat to low. Add broth mixture to saucepan with quinoa mixture, 1/2 cup at a time, stirring until it is absorbed. Repeat this procedure for about 15 minutes, until all liquid is absorbed and quinoa is tender, but not overcooked. Stir in kale, lemon zest and pistachios, and heat for an additional minute until ingredients are heated through but kale remains bright green. Serve immediately.

Per cup: 335 calories, 12 grams protein, 11 grams fat (28 percent calories from fat), 1.3 grams saturated fat, 48 grams carbohydrate, no cholesterol, 121 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Invite some guests to enjoy GRILLED CHICKEN. Alongside, delicious leftover QUINOA will be even better tonight as the flavors will have had time to blend further. Add SLICED CUCUMBERS AND RED ONION in CIDER VINEGAR along with FLATBREAD to round out your meal. COCONUT MACAROONS are a simple dessert.

Shopping List

chicken to grill, cucumbers, red onion, cider vinegar, flatbread, coconut macaroons.

health

7 Day Menu Planner for August 27, 2017

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

Sunday: Family

Enjoy the island flavors of WARM CARIBBEAN CHICKEN AND RICE SALAD WITH ALMONDS. Serve the filling salad with LEMON POPPY SEED MUFFINS.

Make BLUEBERRY PIE for dessert. Bake a frozen pie shell according to directions; cool. Combine 1 (16-ounce) jar blueberry jam or spread and 1/4 teaspoon ground cinnamon; microwave on high for 1 minute or until mixture liquefies. Stir in 2 cups fresh blueberries. Spoon mixture into shell. Chill; slice and garnish with light whipped cream and serve.

Plan

Make an extra pie for Monday (Labor Day).

Shopping List

slivered almonds, olive oil, chicken breast tenders, packaged yellow rice, cilantro, Vidalia onion (or other sweet onion), jalapeno pepper, jerk seasoning, fresh oranges, arrowroot, coarse salt, fresh baby spinach leaves, lemon poppy seed muffins, frozen pie shells, jarred blueberry jam or spread, ground cinnamon, fresh blueberries, light whipped cream.

WARM CARIBBEAN CHICKEN AND RICE SALAD WITH ALMONDS

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: less than 20 minutes, plus rice

  • 1/2 cup slivered almonds
  • 1 1/2 teaspoons olive oil, divided
  • 12 ounces chicken breast tenders, cut into bite-size pieces
  • 1 (8-ounce) package yellow rice
  • 1/2 cup chopped cilantro leaves, divided
  • 1/2 cup finely chopped Vidalia or other sweet onion
  • 1 jalapeno pepper, seeded and finely chopped
  • 1 teaspoon jerk seasoning
  • 1 1/4 cups fresh orange juice, divided
  • 1 teaspoon arrowroot (see Note)
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon orange zest (orange part only)
  • 1 cup fresh orange sections
  • 4 cups fresh baby spinach leaves

Heat a large skillet on medium-high. Add almonds and cook, stirring, until golden; set aside. In same skillet, heat half the oil and cook chicken 4 minutes, stirring, or until almost cooked through. Remove to a warm plate; cover.

Meanwhile, cook the rice according to directions. Toss hot rice with 1/4 cup chopped cilantro; set aside to keep warm.

For the dressing: Heat the remaining oil in a pan. Add onion, jalapeno pepper and jerk seasoning, and cook 5 minutes or until onions are wilted. Pour in 1 cup of orange juice and boil 5 minutes to reduce. Combine the arrowroot and remaining 1/4 cup orange juice and stir into sauce to thicken. Add the salt and orange zest.

Toss the cooked chicken, orange sections, half the almonds, remaining 1/4 cup cilantro and spinach together. Add the hot rice and the dressing and toss again to mix thoroughly. Top with remaining almonds and serve.

Note: Arrowroot doesn't have a chalky taste when undercooked like cornstarch can.

Per serving: 305 calories, 19 grams protein, 7 grams fat (21 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 36 milligrams cholesterol, 656 milligrams sodium, 3 grams fiber.

Monday: Easy Entertaining

Celebrate Labor Day with CEDAR PLANK SALMON.

Serve with IT'S PURPLE! POTATO SALAD. In a medium saucepan, add 2 pounds purple (or mixture of red, gold and purple) potatoes to cold, salted water; bring to boil and cook about 15 minutes or until fork-tender, but not mushy. Drain, rinse in cold water and cut into bite-size pieces. Place warm potatoes in a large bowl; toss with 1 medium diced red onion, 2 chopped celery ribs, 1/4 cup chopped fresh dill and 1/4 cup chopped parsley. In another bowl, stir together 1/2 cup low-fat mayonnaise, 2 tablespoons Dijon mustard, 1 teaspoon celery seed, 1/8 teaspoon cayenne pepper, 1 1/2 teaspoons white vinegar and juice of 1 lemon. Add coarse salt and pepper to taste. Toss gently to mix. (Adapted from Food Network star Tyler Florence.)

Add COLESLAW. Dessert is leftover PIE.

Plan

Save enough salmon and potato salad for Tuesday and enough coleslaw for Thursday.

Shopping List

cedar grilling plank, brown sugar, chili powder, salmon fillet, canola oil, purple potatoes (or mixture of red, gold and purple potatoes), coarse salt, red onion, celery, fresh dill, parsley, low-fat mayonnaise, Dijon mustard, celery seed, cayenne pepper, white vinegar, lemon, pepper, coleslaw.

CEDAR PLANK SALMON

Servings: makes 8 (3-ounce) cooked servings

Prep time: 15 minutes

Cook time: 30 to 40 minutes

  • 1 cedar grilling plank
  • 1/4 cup packed brown sugar
  • 1 tablespoon chili powder
  • 1 (2-pound) salmon fillet, skin on
  • 1 tablespoon canola oil

Soak plank according to manufacturer's directions. Drain and pat dry. Heat grill to medium-high for 15 minutes. Reduce heat to medium-low.

Meanwhile, mix brown sugar and chili powder in small bowl. Brush salmon with oil. Rub seasoning mixture on flesh side of salmon. Place salmon, skin-side down, on plank and place plank on grill. Cover; grill 30 to 40 minutes or until fish is opaque throughout. Serve.

Per serving: 192 calories, 24 grams protein, 7 grams fat (34 percent calories from fat), 1.1 grams saturated fat, 7 grams carbohydrate, 53 milligrams cholesterol, 105 milligrams sodium, no fiber.

Tuesday: Heat and Eat

No one will mind eating leftover COLD SALMON OVER SALAD GREENS tonight. Toss with a dill dressing and add the leftover POTATO SALAD on the side. Top fresh PEACHES with VANILLA ICE CREAM for dessert.

Plan

Save enough peaches for Wednesday.

Shopping List

salad greens, dill dressing, fresh peaches, vanilla ice cream.

Wednesday: Kids

The kids can help prepare your SPAGHETTI AND MEAT SAUCE for dinner. Add a CHOPPED LETTUCE SALAD and SOFT ROLLS. Enjoy the leftover PEACHES for dessert.

Shopping List

spaghetti, meat sauce, lettuce, soft rolls.

Thursday: Express

With the speed of Wonder Woman, you'll have REUBEN WRAPS on the table. Spread burrito-size tortillas with reduced-fat or regular Russian dressing. Top with leftover coleslaw, thinly sliced deli corned beef and Swiss cheese. Roll, halve and eat.

Serve with MIXED SALAD GREENS. Chilled WATERMELON is dessert.

Shopping List

burrito-size tortillas, reduced-fat or regular Russian dressing, deli corned beef, Swiss cheese, mixed salad greens, watermelon.

Friday:

Saturday: Easy Entertaining

This BAKED GROUPER was a hit with our guests. Serve it with CORN-ON-THE-COB and a CAPRESE SALAD. On a large platter, arrange tomato and fresh mozzarella slices and fresh basil leaves, alternating and overlapping them. Drizzle with extra-virgin olive oil and balsamic vinegar. Season with coarse salt and pepper. Add SOURDOUGH BREAD.

For dessert, prepare refreshing FRESH FRUIT PARFAIT with PROSECCO. Cut 1 cantaloupe in half and remove seeds. With a melon baller, scoop melon into small balls and place in a bowl. Add 1 cup each blueberries, raspberries and blackberries and toss gently. To serve, spoon fruit into stemmed dessert dishes. Pour prosecco over fruit. Garnish with mint sprigs; serve immediately.

Shopping List

olive oil, onions, green bell pepper, fresh or canned crushed tomatoes, no-salt-added tomato paste, coarse salt, pepper, skinless grouper fillet, lemon pepper, cayenne pepper, corn-on-the-cob, fresh tomatoes (if using canned tomatoes for grouper), mozzarella, fresh basil, extra-virgin olive oil, balsamic vinegar, sourdough bread, cantaloupe, fresh blueberries, fresh raspberries, fresh blackberries, prosecco, fresh mint.

BAKED GROUPER

Prep time: 15 minutes

Cook time: 40 to 45 minutes

  • 2 tablespoons olive oil
  • 2 small onions, cut into 6 wedges
  • 1 green bell pepper, cut into strips
  • 3/4 cup fresh or canned crushed tomatoes
  • 5 tablespoons no-salt-added tomato paste
  • Water (if needed)
  • Coarse salt and pepper to taste
  • 1 1/2 pounds skinless grouper fillet, cut into 3-inch pieces
  • 1 teaspoon lemon pepper
  • 2 to 3 pinches cayenne pepper

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onions and bell pepper; cook and stir 10 minutes or until softened. Stir in crushed tomatoes and tomato paste; cover, reduce heat to low and simmer 10 minutes, stirring often or until onions are very soft. (If mixture becomes too thick, thin with some water.) Season with salt and pepper to taste.

Put fillets in a 9-by-13-inch baking dish, folding under thin ends. Season with lemon pepper, cayenne pepper and salt to taste. Add tomato sauce and bake 20 to 25 minutes or until fish is opaque throughout. Serve.

Per serving: 177 calories, 23 grams protein, 6 grams fat (30 percent calories from fat), 0.9 gram saturated fat, 8 grams carbohydrate, 42 milligrams cholesterol, 171 milligrams sodium, 2 grams fiber.

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.

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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