health

7 Day Menu Planner for October 01, 2017

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

Sunday: Family

Buy a SPIRAL-SLICED HAM and pair it with RICE, ZUCCHINI AND CORN CASSEROLE. Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. Your APPLE CRISP is good for dessert, especially with a little VANILLA ICE CREAM on top.

Plan

Save enough ham and crisp for Tuesday; save some ice cream for Saturday.

Shopping List

spiral-sliced ham, canola oil, zucchini, onion, eggs, brown rice, corn, canned chopped green chilies, 50 percent light cheddar cheese, crumbled queso fresco or reduced-fat feta cheese, cooking spray, romaine, whole-grain bread, ingredients for apple crisp (or store-bought crisp), vanilla ice cream.

RICE, ZUCCHINI AND CORN CASSEROLE

  • Servings: makes 8 servings
  • Preparation time: 15 minutes
  • Cooking time: about 1 hour
  • 2 teaspoons canola oil
  • 1 pound grated zucchini
  • 1/2 cup chopped onion
  • 2 whole eggs
  • 2 egg whites
  • 3 cups cooked brown rice
  • 1 cup corn
  • 2 (4-ounce) cans chopped green chilies, drained
  • 2 cups shredded 50 percent light cheddar cheese
  • 4 ounces crumbled queso fresco or reduced-fat feta cheese

Preheat oven to 375 degrees. Heat oil in a large nonstick skillet on medium. Add zucchini and onion; cook, stirring often, 5 minutes or until zucchini is softened. Remove from heat; set aside. In a large bowl, beat eggs with a fork; stir in cooked rice, corn, chilies, cheeses and zucchini mixture. Mix well. Pour into a 9-by-13-inch baking dish coated with cooking spray. Bake 45 to 50 minutes or until knife inserted in center comes out clean. Serve.

Per serving: 238 calories, 15 grams protein, 9 grams fat (33 percent calories from fat), 4.4 grams saturated fat, 26 grams carbohydrate, 66 milligrams cholesterol, 333 milligrams sodium, 3 grams fiber.

Monday: Budget

Be penny-wise and prepare BROWN RICE TACO BOWL for a low-cost entree. Serve it with MIXED GREENS. Enjoy FLAN for dessert.

Shopping List

brown rice, lean ground beef, chili powder, cumin, coarse salt, garlic powder, salsa, avocados, tomatoes, 50 percent light cheddar cheese, red onion, reduced-fat sour cream, green onion, mixed greens, flan.

BROWN RICE TACO BOWL

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus brown rice

  • 1 cup uncooked brown rice (3 cups cooked)
  • 1 pound lean ground beef
  • 2 to 3 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon garlic powder
  • 1 cup salsa
  • 2 avocados, pitted, peeled and sliced
  • 1 cup chopped tomatoes
  • 1 cup shredded 50 percent light cheddar cheese
  • 2 tablespoons chopped red onion
  • 4 tablespoons reduced-fat sour cream
  • 1 green onion, sliced on the diagonal

Cook rice according to directions. Meanwhile, in a large nonstick skillet, cook beef, chili powder, cumin, salt and garlic powder on medium-high 6 minutes or until beef is no longer pink. Stir in salsa; cook 2 minutes or until heated through.

To assemble: Divide ingredients evenly among four bowls, beginning with brown rice. On top of rice, compose beef mixture, avocado, tomatoes, cheese and onion around edges of bowls. Top with sour cream and sliced onions for garnish. Serve with additional salsa if desired. (Adapted from Swirls of Flavor, SwirlsOfFlavor.com).

Per serving: 620 calories, 39 grams protein, 29 grams fat (41 percent calories from fat), 9.5 grams saturated fat, 54 grams carbohydrate, 87 milligrams cholesterol, 648 milligrams sodium, 10 grams fiber.

Tuesday: Heat and Eat

Leftover HAM makes a great sandwich. Spread basil pesto on Italian bread and layer with arugula, brie and the ham. Add BROCCOLI SLAW on the side. Leftover APPLE CRISP would be good for dessert.

Shopping List

basil pesto, Italian bread, arugula, brie, broccoli slaw.

Wednesday: Meatless

I'm always looking for an easy risotto, and this microwave recipe for TOMATO-BASIL RISOTTO caught my attention. Serve it with a SPINACH SALAD with hard-cooked EGG WEDGES and RED BELL PEPPER RINGS. Add CHEESE TOAST. For an easy dessert, try ORANGE SECTIONS sprinkled with TOASTED COCONUT.

Shopping List

unsalted vegetable broth, dry white wine, fresh basil, olive oil, shallot, arborio rice, tomatoes, coarse salt, pepper, parmesan cheese, fresh spinach, eggs, red bell peppers, cheese and bread for cheese toast, orange sections, coconut.

TOMATO-BASIL RISOTTO

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 2 (14-ounce) cans unsalted vegetable broth
  • 1/2 cup dry white wine
  • 3/4 cup loosely packed fresh basil leaves, divided
  • 1 tablespoon olive oil
  • 1 medium shallot, minced
  • 2 cups arborio rice
  • 3 medium tomatoes (about 1 1/2 pounds)
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • 1/2 cup freshly grated parmesan cheese

Heat broth and wine at medium-high until bubbles form around edge of pan. Meanwhile, coarsely chop basil. In a large microwave-safe dish, combine 1/4 cup basil, oil and shallot. Microwave, uncovered, on high 1 minute or until shallot softens. Add rice and stir to coat. Microwave on high 1 minute. Stir broth into rice. Cover and microwave on medium (50 percent power) 15 minutes or until most of liquid is absorbed, stirring once. Meanwhile, chop tomatoes. Stir tomatoes, salt and pepper into rice mixture. Cover and microwave on high 3 to 4 minutes or until rice is tender but still firm; stir once. Stir in parmesan and remaining basil. Serve immediately.

Per serving: 228 calories, 6 grams protein, 3 grams fat (13 percent calories from fat), 1.1 grams saturated fat, 41 grams carbohydrate, 4 milligrams cholesterol, 286 milligrams sodium, 2 grams fiber.

Thursday: Express

You can have a quick dinner with BEEFY KOREAN SANDWICHES. For one sandwich: Spread 2 tablespoons horseradish sauce on both sides of a 6-inch split baguette. Layer with 3 ounces thinly sliced deli roast beef. Top the other side with 2 tablespoons drained, chopped kimchi and 2 cups baby arugula and combine (adapted from a Rachael Ray recipe). Serve with SWEET POTATO CHIPS. KIWIFRUIT is good for dessert.

Shopping List

horseradish sauce, baguette, sliced deli roast beef, kimchi, arugula, sweet potato chips, kiwifruit.

Friday: Kids

Have fun with the kids on a SLOPPY HOT DOG night. Heat 1 tablespoon canola oil on medium. Cook 1/2 cup chopped yellow bell pepper for 2 minutes or until tender. Stir in 1/2 cup barbecue sauce, 1 (8-ounce) can no-salt-added tomato sauce and 1 pound lowest-fat, lowest-sodium hot dogs (cut into 1/4-inch pieces). Simmer, uncovered, 10 minutes, stirring occasionally. Spoon into 8 split whole-grain hot dog buns. Serve with CARROT and CELERY STICKS.

Add a MIXED BERRY SMOOTHIE. Combine 1 pint raspberry sorbet, 3/4 cup raspberries, 3/4 cup blackberries, 1/2 cup blueberries and 2 cups 1 percent milk in a blender. Puree until smooth; strain seeds and serve.

Tip

Have fun with the kids on a SLOPPY HOT DOG night. Heat 1 tablespoon canola oil on medium. Cook 1/2 cup chopped yellow bell pepper for 2 minutes or until tender. Stir in 1/2 cup barbecue sauce, 1 (8-ounce) can no-salt-added tomato sauce and 1 pound lowest-fat, lowest-sodium hot dogs (cut into 1/4-inch pieces). Simmer, uncovered, 10 minutes, stirring occasionally. Spoon into 8 split whole-grain hot dog buns. Serve with CARROT and CELERY STICKS.

Add a MIXED BERRY SMOOTHIE. Combine 1 pint raspberry sorbet, 3/4 cup raspberries, 3/4 cup blackberries, 1/2 cup blueberries and 2 cups 1 percent milk in a blender. Puree until smooth; strain seeds and serve.

Shopping List

canola oil; yellow bell pepper; barbecue sauce; no-salt-added tomato sauce; lowest-fat, lowest-sodium hot dogs; whole-grain hot dog buns; carrots; celery; raspberry sorbet; fresh or frozen raspberries, blackberries and blueberries; 1 percent milk.

Saturday: Easy Entertaining

Make it a casual entertaining evening with GRILLED BURGERS on the menu. Serve on whole-grain buns. On the side, add BARBECUE POTATO SALAD. In a large bowl, combine 2 tablespoons olive oil, 2 tablespoons unsalted chicken broth, 1/2 cup ketchup, 1/4 cup cider vinegar, 1 1/2 teaspoons ground mustard, 1 teaspoon black pepper and 1/2 teaspoon coarse salt; mix well. Add 3 pounds warm, cooked, quartered red potatoes, 1 cup thinly sliced celery, 1 cup coarsely chopped red bell pepper and 1/2 cup chopped red onion; toss gently to coat. Serve immediately. Add DEVILED EGGS, along with SLICED TOMATOES, LETTUCE, PICKLES, LOW-FAT MAYONNAISE and MUSTARD for the burgers. Make BUTTERSCOTCH SUNDAES for dessert with leftover ice cream and butterscotch topping.

Shopping List

burgers, whole-grain buns, olive oil, unsalted chicken broth, ketchup, cider vinegar, ground mustard, black pepper, coarse salt, red potatoes, celery, red bell pepper, red onion, deviled eggs, tomatoes, lettuce, pickles, low-fat mayonnaise, mustard, butterscotch topping.

health

7 Day Menu Planner for September 24, 2017

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

Sunday: Family

Buy a SMOKED TURKEY BREAST for an easy family meal and pair it with SPINACH FETA RICE. In a large microwave dish, combine 1 medium chopped onion, 1 (8-ounce) package sliced fresh mushrooms and 2 cloves minced garlic. Microwave 7 minutes on high (100 percent power) or until onion is softened; drain. To 3 cups hot cooked brown rice, add mushroom mixture, 1 tablespoon fresh lemon juice, 1 1/2 teaspoons fresh or 1/2 teaspoon dried oregano, 1 (5-ounce) package baby spinach leaves (shredded), 4 ounces crumbled feta cheese and freshly ground black pepper to taste. Microwave 1 to 2 minutes on high until spinach is wilted; toss to mix and serve.

Add a RED-TIPPED LETTUCE SALAD and DINNER ROLLS. Make PEACH SHORTCAKE for dessert, using pre-made individual sponge cakes, vanilla ice cream and sliced fresh or (thawed) frozen peaches.

Plan

Save enough turkey and peaches, and soak beans for Monday. Save enough ice cream for Saturday.

Shopping List

smoked turkey breast, onion, packaged sliced fresh mushrooms, garlic, brown rice, lemon, fresh or dried oregano, packaged baby spinach leaves, crumbled feta cheese, pepper, red-tipped lettuce, dinner rolls, pre-made individual sponge cakes, vanilla ice cream, fresh or frozen peaches.

Monday: Budget

Use some of the leftover turkey for SOUTHWESTERN TURKEY CHILI. Add a LETTUCE WEDGE and CORN TORTILLAS. Leftover PEACHES are your dessert.

Plan

Save enough chili for Tuesday.

Shopping List

dried black beans, canola oil, red bell pepper, fresh jalapeno peppers, celery, yellow onion, red onion, garlic, fresh or dried oregano, chili powder, ground coriander, ground cumin, coarse salt, unsalted chicken broth, fresh or frozen whole-kernel corn, mashed potato flakes (optional), reduced-fat sour cream, cilantro, lettuce, corn tortillas.

SOUTHWESTERN TURKEY CHILI

Servings: makes 10 cups

Prep time: 30 minutes

Cook time: about 1 hour

  • 1 pound dried black beans
  • 10 cups water
  • 1 tablespoon canola oil
  • 1/2 red bell pepper, chopped
  • 2 fresh jalapeno peppers, seeded and chopped
  • 2 ribs celery, thinly sliced
  • 1 large yellow onion, chopped
  • 1 medium red onion, chopped
  • 2 tablespoons minced garlic
  • 2 tablespoons fresh or dried oregano
  • 2 tablespoons chili powder
  • 2 tablespoons ground coriander
  • 1 tablespoon ground cumin
  • 1 1/2 teaspoons coarse salt
  • 3 (14-ounce) cans unsalted chicken broth
  • 2 cups fresh or (thawed) frozen whole-kernel corn
  • 2 cups diced (leftover) smoked turkey
  • 2 tablespoons dehydrated mashed potato flakes (optional for thickening)
  • Reduced-fat sour cream, fresh cilantro and red onions for garnish, if desired

Soak beans in water overnight and cook according to package directions. Drain and set aside. Heat oil in a large nonstick skillet on medium. Cook peppers, celery, onions and garlic 8 to 10 minutes or until softened. Stir occasionally. Add the black beans to the vegetable mixture, along with the oregano, chili powder, coriander, cumin, salt, broth, corn and turkey. Bring to a boil. Reduce heat to low and simmer uncovered 45 minutes to an hour. For a thicker chili, add the optional dehydrated potatoes during the last 15 minutes of cooking. Garnish as desired.

Per cup: 285 calories, 18 grams protein, 4 grams fat (13 percent calories from fat), 0.8 gram saturated fat, 44 grams carbohydrate, 22 milligrams cholesterol, 580 milligrams sodium, 7 grams fiber.

Tuesday: Heat and Eat

Enjoy the fruits of yesterday's labor and heat Monday's CHILI for dinner. Top it with a dollop of reduced-fat SOUR CREAM. Add a SPINACH SALAD and CORNBREAD. How about PLUMS for dessert?

Shopping List

reduced-fat sour cream, fresh spinach, cornbread mix, plums.

Wednesday: Meatless

Delicious HUEVOS RANCHEROS is a no-meat meal you'll enjoy. Serve the spicy egg dish with VEGETARIAN REFRIED BEANS and TOASTED WHOLE-WHEAT ENGLISH MUFFINS. Fresh PINEAPPLE is a light dessert.

Shopping List

flour tortillas, cooking spray, chili powder, canola oil, eggs, salsa, pimiento-stuffed green olives, ketchup, shredded Mexican-blend cheese, cilantro, vegetarian refried beans, whole-wheat English muffins, fresh pineapple.

HUEVOS RANCHEROS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 4 (6- to 7-inch) flour tortillas
  • 1/2 teaspoon chili powder
  • 1 tablespoon canola oil
  • 8 eggs
  • 2/3 cup salsa
  • 1/2 cup sliced, pimiento-stuffed green olives
  • 1/4 cup ketchup
  • 1/2 cup shredded Mexican-blend cheese
  • 1/4 cup chopped cilantro

Heat oven to 400 degrees. Coat both sides of tortillas with cooking spray. Sprinkle chili powder over both sides; place on a baking sheet. Bake 4 minutes; turn. Continue baking 4 more minutes or until golden and crisp.

Meanwhile, heat oil in a large nonstick skillet on medium. Cook eggs as desired. Transfer tortillas to serving plates; top with eggs. Keep warm in turned-off oven. In same skillet, add salsa, olives and ketchup. Cook and stir on medium-high until very hot. Spoon sauce over eggs; top with cheese and cilantro.

Per serving: 360 calories, 18 grams protein, 20 grams fat (49 percent calories from fat), 6.2 grams saturated fat, 27 grams carbohydrate, 385 milligrams cholesterol, 1,173 milligrams sodium, 1 gram fiber.

Thursday: Kids

Make the kids happy with ITALIAN SAUCE OVER SPINACH SPAGHETTI for dinner. Cook 12 ounces spinach spaghetti as directed. In a large nonstick skillet, cook 1 medium chopped onion in 2 teaspoons olive oil for 5 minutes or until softened. Add 1 (28-ounce) can Italian-style stewed tomatoes (undrained) and 3 tablespoons fresh or 1 tablespoon dried basil. Mix well and cook uncovered until the liquid is reduced by one-third, stirring occasionally. Spoon sauce over spaghetti and serve with freshly grated Parmesan.

Add CARROT STICKS and GARLIC BREAD. Make BANANA PUDDING with 1 percent milk for dessert.

Shopping List

spinach spaghetti, onion, olive oil, canned Italian-style stewed tomatoes, fresh or dried basil, Parmesan cheese, carrots, garlic bread, banana pudding mix, 1 percent milk.

Friday: Express

Make your own SALAD PIZZA tonight. Toss a packaged green salad with light Italian dressing and top a hot pizza with the salad. Cut into wedges and serve. BROWNIES are a delectable dessert.

Plan

Save enough brownies for Saturday.

Shopping List

packaged green salad, light Italian dressing, deli pizza, deli brownies.

Saturday: Easy Entertaining

Invite friends for SHRIMP AND CHERRY TOMATOES OVER CHEESY CAULIFLOWER GRITS. Serve the combination with an ARUGULA SALAD tossed with extra-virgin olive oil and fresh lemon juice and garnished with pumpkin seeds and egg wedges. Add WHOLE-GRAIN ROLLS. For dessert, CARAMEL SUNDAES are divine. Top leftover vanilla ice cream with crumbled leftover brownies and drizzle with caramel sauce.

Shopping List

bacon, medium uncooked shrimp, red onion, kale, cherry tomatoes, unsalted chicken broth, parsley, riced cauliflower, 50 percent light cheddar cheese, half-and-half or whole milk, coarse salt, pepper, arugula, extra-virgin olive oil, lemon, pumpkin seeds, eggs, whole-grain rolls, caramel sauce.

SHRIMP AND CHERRY TOMATOES OVER CHEESY CAULIFLOWER GRITS

Servings: Makes 4 servings

Prep time: less than 30 minutes

Cook time: about 20 minutes

  • 4 slices bacon
  • 16 ounces medium uncooked shrimp, peeled and deveined
  • 3/4 cup chopped red onion
  • 2 cups packed chopped kale
  • 1/3 cup unsalted chicken broth
  • 1 pint cherry tomatoes
  • 3 tablespoons chopped parsley
  • For the grits:
  • 1 tablespoon olive oil
  • 8 cups riced cauliflower (see NOTE)
  • 1/2 cup unsalted chicken broth
  • 3/4 cup shredded 50 percent light cheddar cheese
  • 1/4 cup half-and-half or whole milk
  • Coarse salt and pepper to taste
  • In large cast-iron skillet, cook bacon over medium heat until crispy. Remove from pan; set aside on paper towels to drain. Chop and crumble when cool. Reserve 2 teaspoons bacon fat; discard remaining fat. Add shrimp to reserved bacon fat in a single layer; cook until opaque, turning when browned. Remove shrimp; cover to keep warm. Add onions and kale; cook about 5 minutes or until onions are softened. Stir and slowly add chicken broth to keep from sticking. Add tomatoes; cook about 5 minutes or until they begin to burst. Remove from heat; stir in parsley.
  • For the grits: Heat oil in a large nonstick skillet on medium. Add cauliflower; cook 8 minutes or until it starts to brown. Add broth; cover and cook on low 5 minutes or until cauliflower is tender. Remove to a large bowl. Using an immersion blender, puree cauliflower slightly for a creamy consistency. Stir in cheese and half-and-half; season with salt and pepper.
  • To serve: In individual bowls or on a platter, ladle cheesy cauliflower grits, then shrimp, then tomato mixture. Top with crumbled bacon. (Adapted from blog www.loveandzest.com.)

NOTE: Look for cauliflower that has been "riced" in produce.

Per serving: 373 calories, 39 grams protein, 16 grams fat (36 percent calories from fat), 5.9 grams saturated fat, 24 grams carbohydrate, 210 milligrams cholesterol, 522 milligrams sodium, 7 grams fiber.

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.

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