health

7 Day Menu Planner for September 17, 2017

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

Sunday: Family

Enjoy CRISPY ROAST CHICKEN WITH ORANGE AND THYME for family day. Heat oven to 400 degrees. Place a 5- to 7-pound roasting chicken, breast side up, in a shallow roasting pan. Brush with olive oil and sprinkle with 1 tablespoon fresh thyme leaves and coarse salt and pepper all over the skin. Cut 1 large navel orange into thin slices (remove ends) and stuff into cavity, along with 6 or 8 thyme sprigs. Roast 1 hour 45 minutes or until thermometer inserted into thickest part of the thigh reaches 165 degrees. Remove chicken from oven; tent with foil and let stand 10 minutes; slice and serve. (Remove skin before eating.) Serve with BROWN RICE, SUGAR SNAP PEAS and SOURDOUGH BREAD. Buy a COCONUT CREAM PIE for dessert.

Plan

Save enough chicken and pie and cook enough rice for Monday.

Shopping List

roasting chicken, olive oil, fresh thyme, coarse salt, pepper, navel orange, brown rice, sugar snap peas, sourdough bread, coconut cream pie.

Monday: Heat and Eat

SESAME BROWN RICE BOWL WITH SHREDDED CHICKEN AND PEANUTS is a wonderful way to use leftover chicken. Place 3/4 cup cooked leftover rice in each of four serving bowls. To each bowl, add 1/2 cup shredded cooked chicken breast, 1/2 cup shredded carrot, 1 tablespoon sliced green onions, 1 tablespoon dry-roasted peanuts, 1 tablespoon chopped cilantro and 1/2 teaspoon coarse salt; toss to combine. For the dressing for four: In a small bowl, combine 2 tablespoons fresh lime juice, 4 teaspoons canola oil and 1 teaspoon dark sesame oil; mix well. Drizzle dressing over each bowl. Sprinkle each serving with more peanuts and cilantro. (Adapted from Cooking Light.) Serve with a LETTUCE WEDGE and SESAME BREAD STICKS. Leftover PIE is all you need for dessert.

Shopping List

carrot, green onions, dry-roasted peanuts, cilantro, coarse salt, limes, canola oil, dark sesame oil, lettuce, sesame bread sticks.

Tuesday: Meatless

We're big fans of SAVORY GARBANZO BEANS WITH VEGETABLES for its flavor and simplicity. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Chilled RED AND GREEN GRAPES are good for dessert.

Shopping List

dried garbanzo beans, coarse salt, pepper, olive oil, fresh sliced mushrooms, shredded carrots, green onions, garlic, lemon, prepared horseradish, yellow mustard, romaine, whole-grain rolls, red and green grapes.

SAVORY GARBANZO BEANS WITH VEGETABLES

Servings: Makes about 9 1/2 cups

Prep time: less than 15 minutes

Cook time: about 4 to 5 1/2 hours

  • 1 pound dried garbanzo beans
  • 5 1/2 cups hot water
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 (8-ounce) package fresh sliced mushrooms
  • 1 cup shredded carrots
  • 1 bunch green onions, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons prepared horseradish
  • 2 teaspoons yellow mustard

Rinse beans and add to a 4-quart or larger slow cooker, along with water, salt and pepper. Cover; cook on high 4 to 5 hours or until beans are tender. In a large nonstick skillet, heat oil on medium. Add mushrooms, carrots, onions and garlic; cook 5 minutes or until vegetables are softened. Stir into beans, along with lemon juice, horseradish and mustard; mix well and cook 15 minutes more on high.

Per cup: 203 calories, 10 grams protein, 4 grams fat (18 percent calories from fat), 0.2 gram saturated fat, 33 grams carbohydrate, no cholesterol, 144 milligrams sodium, 6 grams fiber.

Wednesday: Express

Make it quick tonight with deli EGG SALAD. Stir in some capers and black olives. Place packaged MIXED SALAD GREENS on a serving platter. Top with the egg salad and add TOMATO WEDGES and sliced ORANGE BELL PEPPER RINGS around the egg salad. Add WHOLE-GRAIN BREAD. For dessert, try PINEAPPLE SORBET.

Shopping List

deli egg salad, capers, black olives, packaged mixed greens, tomatoes, orange bell peppers, whole grain bread, pineapple sorbet.

Thursday: Kids

Call the kids for TURKEY TACOS. Serve this kid-friendly favorite with vegetarian PINTO BEANS and GUACAMOLE. Keep dessert simple and serve PEARS.

Shopping List

unsalted chicken broth, onion, red bell pepper, fresh or frozen whole-kernel corn, ground turkey breast, mild salsa, fresh cilantro, flour tortillas, reduced-fat sour cream, vegetarian pinto beans, guacamole, pears.

TURKEY TACOS

Servings: Makes 8 tacos

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 1/2 cup unsalted chicken broth
  • 1/2 cup finely chopped onion
  • 1/2 cup diced red bell pepper
  • 1/2 cup corn
  • 1/2 pound ground turkey breast
  • 1/2 cup mild salsa
  • 1/4 cup chopped fresh cilantro
  • 8 (8- to 10-inch) flour tortillas
  • Reduced-fat sour cream

In a large nonstick skillet, heat broth to boiling on medium. Add onion, bell pepper and corn; cook 2 to 3 minutes or until vegetables are softened. Reduce heat to low. Stir in turkey. Cook 2 minutes, stirring occasionally. Add salsa and cook 5 minutes, stirring occasionally, until turkey is no longer pink. Stir in cilantro. Spoon slightly less than 1/2 cup turkey mixture down center of each tortilla; roll and serve with sour cream.

Per taco: 175 calories, 11 grams protein, 1 gram fat (5 percent calories from fat), 0.1 gram saturated fat, 29 grams carbohydrate, 19 milligrams cholesterol, 419 milligrams sodium, 3 grams fiber.

Friday: Budget

Always a favorite at our house, TUNA WITH CANNELLINI BEANS is so easy. In a medium bowl, combine 3 1/2 cups cooked cannellini beans (or canned and rinsed), 1 (12-ounce) can drained flaked water-packed light tuna (or cooked fresh) and 1/2 medium red onion (finely chopped). Add 1/2 cup chopped parsley, 1/4 cup sliced black olives, 2 tablespoons fresh lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon fresh thyme leaves, and coarse salt and pepper to taste. Toss gently to mix. Cover and chill for at least 1 hour.

To serve, line a large platter with red-tipped lettuce and mound tuna mixture on lettuce. Garnish with more chopped parsley. Add GARLIC BREAD. Serve PLUMS for dessert.

NOTE: If using canned cannellini beans, make sure they're reduced-sodium.

Shopping List

cooked or canned reduced-sodium cannellini beans, fresh or canned flaked water-packed light tuna, red onion, parsley, sliced black olives, lemon, red wine vinegar, extra-virgin olive oil, fresh thyme, coarse salt, pepper, red-tipped lettuce, garlic bread, plums.

Saturday: Easy Entertaining

Tonight would be a great night to invite friends for KOREAN PORK CHOPS WITH GOCHUJANG MARINADE. Serve with ASIAN SLAW. Whisk together 3 tablespoons rice vinegar, 1 tablespoon coarsely ground Korean red pepper (gochugaru), 2 teaspoons less-sodium soy sauce, 2 cloves minced garlic and 1/8 teaspoon coarse salt. Gradually whisk in 1/4 cup canola oil and 1 tablespoon dark sesame oil. Add 1 (14-ounce) bag coleslaw mix, 1 cup shredded carrots and 2 finely chopped green onions. Cover and refrigerate 2 to 6 hours. Add RICE and POPPY SEED BREAD STICKS to the meal. For dessert, try MOCHI RICE CAKES.

Tip

Tonight would be a great night to invite friends for KOREAN PORK CHOPS WITH GOCHUJANG MARINADE. Serve with ASIAN SLAW. Whisk together 3 tablespoons rice vinegar, 1 tablespoon coarsely ground Korean red pepper (gochugaru), 2 teaspoons less-sodium soy sauce, 2 cloves minced garlic and 1/8 teaspoon coarse salt. Gradually whisk in 1/4 cup canola oil and 1 tablespoon dark sesame oil. Add 1 (14-ounce) bag coleslaw mix, 1 cup shredded carrots and 2 finely chopped green onions. Cover and refrigerate 2 to 6 hours. Add RICE and POPPY SEED BREAD STICKS to the meal. For dessert, try MOCHI RICE CAKES.

Shopping List

green onions, gochujang (Korean hot and sweet sauce), less-sodium soy sauce, dark or Asian sesame oil, rice wine or dry sherry, unseasoned rice vinegar, light brown sugar, fresh ginger root, garlic, porterhouse bone-in loin pork chops, Korean red pepper, coarse salt, canola oil, coleslaw mix, carrots, rice, poppy seed bread sticks, mochi rice cakes.

KOREAN PORK CHOPS WITH GOCHUJANG MARINADE

Servings: Makes 8 servings

Prep time: 10 minutes, marinating time: 2 to 6 hours

Cook time: about 10 minutes, standing time: 3 minutes

  • 1 green onion
  • 3 tablespoons gochujang (Korean hot and sweet sauce)
  • 3 tablespoons less-sodium soy sauce
  • 2 tablespoons dark or Asian sesame oil
  • 2 tablespoons rice wine or dry sherry
  • 1 tablespoon unseasoned rice vinegar
  • 1 tablespoon light brown sugar
  • 2 teaspoons fresh ginger root, peeled and minced
  • 2 cloves garlic, minced
  • 4 9-ounce porterhouse bone-in loin pork chops, 1 inch thick

Whisk all ingredients except pork in a large bowl. Pour into a large resealable plastic bag. Add chops; turn to coat. Refrigerate 2 to 6 hours. Remove pork from bag --do not shake off marinade. Discard remaining marinade. Heat grill to medium-high; grill with lid closed, turning once, about 10 minutes or until pork registers 145 degrees. Remove from heat; let stand 3 minutes and serve.

Per serving: 262 calories, 37 grams protein, 10 grams fat (35 percent calories from fat), 2.9 grams saturated fat, 5 grams carbohydrate, 113 milligrams cholesterol, 616 milligrams sodium, no fiber.

health

7 Day Menu Planner for September 10, 2017

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

Sunday: Family

Forget the same ol', same ol' for family day and enjoy PORK CHOPS WITH SAUERKRAUT AND APPLES. Heat a large nonstick skillet on medium. Brown 4 well-trimmed pork loin chops (about 1 pound total) on both sides for 4 or 5 minutes. In a medium bowl, mix together 2 cups refrigerated sauerkraut (rinsed and drained), 2 tablespoons finely chopped red onion, 2 teaspoons caraway seeds, 2 chopped Granny Smith apples and 1/4 cup no-salt-added chicken broth. Add to skillet; cover and simmer about 20 minutes or until apples and pork are tender.

Serve with MASHED SWEET POTATOES and RYE ROLLS. CARROT CAKE is for dessert.

Plan

Prepare brown rice for Monday. Save enough cake for Wednesday.

Shopping List

pork loin chops, refrigerated sauerkraut, red onion, caraway seeds, Granny Smith apples, no-salt-added chicken broth, sweet potatoes to mash, rye rolls, carrot cake.

Monday: Budget

SOUTHWESTERN RICE AND BEANS is a great-tasting way to save food dollars. Serve it with SLICED AVOCADOS and BAKED TORTILLA CHIPS. Cool LIME SHERBET is your dessert.

Plan

Save enough rice and beans and sherbet for Tuesday.

Shopping List

brown rice, canned reduced-sodium red kidney beans (or beans to cook), canned reduced-sodium pinto beans or black beans (or beans to cook), frozen green peas, celery, canned no-salt-added diced tomatoes and green chiles, sweet onion (such as Vidalia), parsley, red wine vinegar, canola oil, garlic, coarse salt, pepper, leaf lettuce, avocados, baked tortilla chips, lime sherbet.

SOUTHWESTERN RICE AND BEANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 20 minutes for rice

  • For the salad:
  • 3 cups cooked brown rice, cooled
  • 1 (15-ounce) can reduced-sodium red kidney beans, rinsed (or 1 1/2 cups cooked)
  • 1 (15-ounce) can reduced-sodium pinto beans or black beans, rinsed (or 1 1/2 cups cooked)
  • 1 1/2 cups frozen green peas, thawed
  • 1 cup sliced celery
  • 1 (10-ounce) can no-salt-added diced tomatoes and green chiles, drained
  • 1/2 cup chopped sweet onion (such as Vidalia)
  • 1/4 cup chopped parsley
  • For the vinaigrette:
  • 1/3 cup red wine vinegar
  • 1/4 cup canola oil
  • 1/4 cup water
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • Leaf lettuce

In a large salad bowl, combine the rice, both beans, peas, celery, tomatoes and green chiles, onion and parsley. Set aside.

In a small bowl, whisk together the vinegar, oil, water, garlic, salt and pepper. Pour over the salad and toss to mix. Cover and chill. Serve on leaf lettuce.

Per serving: 355 calories, 13 grams protein, 11 grams fat (27 percent calories from fat), 1 gram saturated fat, 53 grams carbohydrate, no cholesterol, 257 milligrams sodium, 11 grams fiber.

Tuesday: Heat and Eat

There won't be any heat but lots of flavor in STUFFED TOMATOES. Choose medium or large tomatoes and scoop out seeds and pulp. Stuff with the leftover RICE AND BEANS and serve. Add a bowl of BEEF BARLEY SOUP, a SPINACH SALAD and CRUSTY ROLLS. Scoop the leftover SHERBET for dessert.

Shopping List

tomatoes, beef barley soup, fresh spinach, crusty rolls.

Wednesday: Meatless

Skip meat tonight and be bowled over with QUINOA TACO SALAD BOWLS for dinner. Serve it with hard-cooked EGG WEDGES. Slice the leftover CAKE for dessert.

Shopping List

romaine, quinoa, black beans, mango, plum tomatoes, blue corn chips, Hass avocados, salsa, eggs.

QUINOA TACO SALAD BOWLS

Servings: makes 4 bowls

Prep time: 15 minutes

Cook time: for the quinoa

  • 8 cups chopped romaine
  • 1 cup cooked quinoa
  • 1 cup cooked black beans
  • 1 cup chopped mango
  • 4 plum tomatoes, diced
  • 2 cups crushed blue corn chips
  • 2 small diced Hass avocados
  • 1/2 cup fresh salsa

In each serving bowl, layer romaine. Arrange quinoa, beans, mango, tomatoes, corn chips, avocados and salsa in rows. Serve. (Adapted from food blog loveandzest.com, by Kristina LaRue, RD.)

Per bowl: 431 calories, 12 grams protein, 20 grams fat (39 percent calories from fat), 2.4 grams saturated fat, 57 grams carbohydrate, no cholesterol, 82 milligrams sodium, 16 grams fiber.

Thursday: Express

NOT YOUR MOTHER'S STROGANOFF makes good use of convenience products, has a great flavor and is so easy. Serve it with SALAD GREENS and WHOLE-GRAIN ROLLS. Fresh TROPICAL FRUITS make a refreshing dessert.

Shopping List

butter, onion, red bell pepper, sliced crimini mushrooms, extra-wide no-yolk noodles, packaged fully cooked beef pot roast, plain Greek yogurt or reduced-fat sour cream, black pepper, salad greens, whole-grain rolls, fresh tropical fruits.

NOT YOUR MOTHER'S STROGANOFF

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1/4 cup chopped onion
  • 1/2 sliced red bell pepper (1/4 inch thick)
  • 8 ounces sliced crimini mushrooms
  • 1 1/2 cups water
  • 6 ounces extra-wide no-yolk noodles
  • 1 (17-ounce) package fully cooked beef pot roast
  • 1/4 cup plain Greek yogurt or reduced-fat sour cream
  • 1/8 teaspoon black pepper

In a Dutch oven or large pot, combine butter, onion, bell pepper, mushrooms, water and noodles. Cover and bring to boil on medium-high. Remove cover when mixture begins to boil. Boil 5 or 6 minutes or until most of the liquid is absorbed.

Meanwhile, remove pot roast from package (reserving gravy) and cut into bite-size pieces. To noodle mixture, stir in pot roast and reserved gravy. Cook, uncovered, 2 to 3 minutes or until hot, stirring often. Remove from heat; stir in yogurt or sour cream and season with pepper. Serve.

Per serving: 307 calories, 28 grams protein, 7 grams fat (20 percent calories from fat), 3.2 grams saturated fat, 32 grams carbohydrate, 61 milligrams cholesterol, 350 milligrams sodium, 2 grams fiber.

Friday: Kids

Let the kids choose their favorite burgers, whether lean beef, turkey or veggie, for BURGER NIGHT. Serve them on WHOLE-GRAIN BUNS and add LETTUCE, TOMATOES, KETCHUP, MUSTARD and whatever accompaniments the kids will love. Add a CARROT SALAD and VEGGIE CHIPS. KIWIFRUIT is a perfect dessert.

Shopping List

kids' favorite lean beef, turkey or veggie burgers, whole-grain buns, lettuce, tomatoes, ketchup, mustard, kids' favorite accompaniments, carrot salad, veggie chips, kiwifruit.

Saturday: Easy Entertaining

Invite guests for simple and tasty HONEY LIME TUNA. In a glass dish, combine 1/4 cup canola oil, 1 tablespoon Old Bay Seasoning, 1 tablespoon fresh lime juice, 1 tablespoon honey and 1 1/2 teaspoons dried basil. Add 1 pound tuna steaks. Cover and refrigerate 20 minutes, turning occasionally. Remove tuna. Grill each side for only 2 to 2 1/2 minutes. Baste with leftover marinade during grilling; discard marinade. Allow to rest for 5 to 10 minutes and serve.

Serve the tuna with BROWN RICE with toasted slivered almonds, GRILLED ZUCCHINI, a BOSTON LETTUCE SALAD and BAGUETTES. CHEESECAKE with FRESH STRAWBERRIES is dessert.

Shopping List

canola oil, Old Bay Seasoning, limes, honey, dried basil, tuna steaks, brown rice, slivered almonds, zucchini, Boston lettuce, baguettes, cheesecake, fresh strawberries.

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.

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