health

7 Day Menu Planner for October 22, 2017

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

Sunday: Family

Make the day special for the family with GRILLED SIRLOIN STEAKS for dinner. Pair the steaks with colorful HERBED CORN AND EDAMAME SUCCOTASH. Alongside, add MIXED GREENS and DINNER ROLLS. Enjoy LEMON SHERBET for dessert.

Plan

Grill 1 pound extra steak and save some edamame succotash for Monday.

Shopping List

sirloin steaks, fresh or frozen shelled edamame, canola oil, red bell pepper, red onion, garlic, corn, dry white wine, rice vinegar, fresh basil, coarse salt, black pepper, mixed greens, dinner rolls, lemon sherbet.

HERBED CORN AND EDAMAME SUCCOTASH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus edamame

  • 1 1/2 cups fresh or frozen shelled edamame
  • 1/2 cup chopped red bell pepper
  • 1 tablespoon canola oil
  • 1/4 cup chopped red onion
  • 2 cloves garlic, minced
  • 2 cups corn
  • 3 tablespoons dry white wine or water
  • 2 tablespoons rice vinegar
  • 2 tablespoons chopped fresh basil
  • 1/2 teaspoon coarse salt
  • Freshly ground black pepper to taste

Cook edamame according to directions; drain. Heat oil in a large nonstick skillet on medium. Add bell pepper, onion and garlic; cook 2 minutes, stirring frequently or until vegetables start to soften. Stir in corn, wine or water, and edamame; cook 4 minutes, stirring often. Remove from heat; stir in vinegar, basil, salt and pepper. Serve immediately. (Adapted from Eating Well magazine.)

Per serving: 138 calories, 7 grams protein, 5 grams fat (28 percent calories from fat), 0.2 gram saturated fat, 18 grams carbohydrate, no cholesterol, 167 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

For a quick dinner, try GRILLED BEEF SALAD. Slice 1 pound leftover steak into bite-size pieces. In a large bowl, combine steak, 1 package mixed greens, diced avocado and halved grape tomatoes. Toss with balsamic vinaigrette. Serve with the leftover EDAMAME SUCCOTASH and BREAD STICKS. PEACHES are dessert.

Shopping List

packaged mixed greens, avocado, grape tomatoes, balsamic vinaigrette, bread sticks, peaches.

Tuesday: Kids

What kid doesn't like MEATBALL SUBS, especially before trick-or-treating? Heat 16 refrigerated or (thawed) frozen meatballs in marinara sauce. Spoon onto toasted submarine rolls. Top with shredded low-fat mozzarella cheese and serve with GREEN BEANS.

For a fun dessert, make SCARECROW COOKIES with the kids. Prepare 1 (17-ounce) package sugar cookie mix according to directions, adding 1 teaspoon pure vanilla extract. Cut out rounds with a 2 1/2-inch round cookie cutter. Bake and cool cookies as directed. Frost cookies with 1 (16-ounce) container vanilla frosting. For the scarecrow's hat, break a wafer cookie in half. Press wafer cookie half into the top of the frosted cookie. Place a whole wafer cookie below the cookie half. Press broken shredded wheat around sides of face for straw hair. Use candy-coated pieces and red string licorice to decorate the face.

Plan

Save some cookies for Wednesday.

Shopping List

refrigerated or frozen meatballs, marinara sauce, submarine rolls, shredded low-fat mozzarella cheese, green beans, sugar cookie mix, pure vanilla extract, vanilla frosting, packaged wafer cookies, shredded wheat, candy-coated pieces, red string licorice.

Wednesday: Express

Make a quick dinner tonight with a frozen POT PIE (such as Blake's). Look for one with natural ingredients that is low in sodium. Add a packaged ITALIAN SALAD. For dessert, enjoy leftover COOKIES.

Shopping List

frozen pot pies (such as Blake's), packaged Italian salad.

Thursday: Budget

It's easy and inexpensive to prepare, so LENTIL SOUP is a perfect entree. Serve it with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Try PEARS for dessert.

Shopping List

unsalted chicken broth, beer (optional), dried lentils, carrots, celery, onion, fully cooked smoked low-fat kielbasa sausage, dried or fresh basil, bay leaf, pepper, parmesan, romaine, whole-grain rolls, pears.

LENTIL SOUP

Servings: makes about 8 cups

Prep time: 10 minutes

Cook time: about 50 minutes

  • 2 (14-ounce) cans unsalted chicken broth
  • 1/4 cup water
  • 12 ounces beer or 1 1/2 cups more chicken broth
  • 1 cup dried lentils
  • 1 cup sliced carrots
  • 2 ribs celery, sliced
  • 1 medium onion, chopped
  • 1 fully cooked smoked low-fat kielbasa sausage (about 3 ounces), thinly sliced
  • 2 teaspoons dried or 2 tablespoons chopped fresh basil
  • 1 bay leaf
  • 1/4 teaspoon pepper
  • 2 tablespoons freshly grated parmesan cheese

In a large pot, heat broth, water, beer and lentils to boiling; reduce heat. Cover and simmer on low, stirring occasionally, for 20 to 25 minutes or until lentils are tender, but not mushy. Stir in carrots, celery, onion, sausage, basil, bay leaf and pepper. Heat to boiling; reduce heat. Cover and simmer 20 minutes, stirring occasionally. Remove bay leaf and serve; sprinkle each serving with cheese.

Per cup: 152 calories, 10 grams protein, 1 gram fat (7 percent calories from fat), 0.5 gram saturated fat, 23 grams carbohydrate, 7 milligrams cholesterol, 176 milligrams sodium, 4 grams fiber.

Friday: Meatless

Skip meat for GRILLED PORTOBELLO QUESADILLAS. Brush one side of 8 medium whole-grain tortillas with olive oil. Place 4 grilled Portobello mushrooms on each of 4 tortillas (oiled side down). Sprinkle with grated pepper jack cheese. Top with remaining tortillas, oiled side up. Grill 1 to 3 minutes per side or until cheese is melted and tortillas are crisp. Cut into wedges.

Serve with AVOCADO SALAD. In a medium bowl, toss 2 cups corn with 1 diced avocado, 2 thinly sliced green onions, 1 tablespoon olive oil and some coarse salt and pepper. Scoop a little STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

medium whole-grain tortillas, olive oil, Portobello mushrooms, pepper jack cheese, corn, avocado, green onions, coarse salt, pepper, strawberry ice cream.

Saturday: Easy Entertaining

Make your guests feel special with SHRIMP AND ANGEL HAIR PASTA WITH "ALFREDO" SAUCE on the menu. Add a BOSTON LETTUCE SALAD and BAGUETTES. Top leftover ICE CREAM with warm FUDGE SAUCE for dessert.

Shopping List

angel hair pasta, uncooked shrimp, packaged fresh spinach, whole milk, parmesan cheese, garlic powder, crushed red pepper, butter, soft Swiss cheese (such as Laughing Cow), Boston lettuce, baguettes, fudge sauce.

SHRIMP AND ANGEL HAIR PASTA WITH "ALFREDO" SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta, shrimp and asparagus

  • 1 pound angel hair pasta
  • 1 pound uncooked shelled and deveined shrimp, tails removed
  • 1 (5- or 6-ounce) package fresh spinach
  • 1/2 cup whole milk
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper (or more to taste)
  • 1 teaspoon butter
  • 3 (0.75-ounce) wedges soft Swiss cheese (such as Laughing Cow)

Cook pasta according to directions; add shrimp the last 3 minutes of cooking; drain pasta over spinach in colander and return to pot. In a small bowl, combine milk, parmesan cheese, garlic powder, red pepper, butter and soft cheese. Cover and cook on low 3 to 5 minutes or until cheese melts and sauce has thickened slightly; stir often. Pour sauce over pasta and serve.

Per serving: 394 calories, 28 grams protein, 5 grams fat (10 percent calories from fat), 1.8 grams saturated fat, 59 grams carbohydrate, 132 milligrams cholesterol, 284 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for October 15, 2017

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

Sunday: Family

For family day, prepare PORK LOIN ROAST WITH HERBED PEPPER RUB. Preheat oven to 350 degrees. Pat dry a 3-pound boneless pork loin with paper towels. In a small bowl, combine 2 tablespoons cracked black pepper, 2 tablespoons grated parmesan cheese, 2 teaspoons dried basil, 2 teaspoons dried rosemary, 2 teaspoons dried thyme, 1/4 teaspoon garlic powder and 1/4 teaspoon coarse salt. Apply to all surfaces of pork. Place meat in a shallow pan. Roast 1 hour (20 minutes per pound) or until internal temperature reaches 145 degrees. Remove from oven; let stand 10 minutes before slicing.

Accompany your roast with QUINOA WITH DRIED CRANBERRIES, APRICOTS AND PECANS. Add SUGAR SNAP PEAS and WHOLE-GRAIN BREAD. Buy a YELLOW LAYER CAKE for dessert.

Plan

Save enough pork and cake for Monday.

Shopping List

boneless pork loin, cracked black pepper, parmesan cheese, dried basil, dried rosemary, dried thyme, garlic powder, coarse salt, unsalted vegetable broth, quinoa, dried cranberries, dried apricots, pecans, sugar snap peas, whole-grain bread, yellow layer cake.

QUINOA WITH DRIED CRANBERRIES, APRICOTS AND PECANS

Servings: makes 6 servings

Prep time: 5 minutes

Cook time: 12 to 15 minutes

  • 2 cups unsalted vegetable broth or water
  • 1 cup quinoa
  • Pinch of coarse salt
  • 1/4 cup dried cranberries
  • 1/4 cup chopped dried apricots
  • 3/4 teaspoon dried thyme
  • 1/4 cup finely chopped toasted pecans

In a medium pan, bring broth or water to a boil. Add quinoa and salt. Reduce heat to low; cover and simmer 12 to 15 minutes or until all the liquid is absorbed. Stir cranberries, apricots and thyme into hot quinoa. Top with pecans and serve hot or cold.

Per serving: 174 calories, 5 grams protein, 5 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 28 grams carbohydrate, no cholesterol, 68 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Try DINNER IN A WRAP for an easy meal. Cook 2 cups brown rice according to directions. Meanwhile, prepare a large bag of frozen stir-fry vegetables. Make a dipping sauce by combining 1 cup orange marmalade with a few shakes of crushed red pepper flakes and a splash of rice wine vinegar. Warm a stack of flour tortillas in the microwave. Fill the warmed tortillas with hot rice, chopped leftover cooked pork, some vegetables and 1/2 teaspoon sesame seeds. Wrap and serve with the spicy orange sauce for dipping. Add a MIXED GREEN SALAD on the side, along with leftover CAKE for dessert.

Shopping List

brown rice, frozen stir-fry vegetables, orange marmalade, crushed red pepper flakes, rice wine vinegar, flour tortillas, sesame seeds, mixed greens.

Tuesday: Express

Make it quick tonight with SLOPPY JOE PIEROGIES. Boil 1 (16-ounce) package of frozen potato-and-cheddar pierogies according to directions; drain well. Meanwhile, heat a large nonstick skillet on medium. Add 1 pound ground turkey; cook and stir 5 minutes or until it is no longer pink. Add 1 medium chopped green bell pepper and 1 medium chopped onion; cook and stir 5 minutes or until softened. Stir in 1 (15.5-ounce) can Sloppy Joe sauce; cook until mixture comes to a boil. Fold in drained pierogies. Ladle into soup bowls and serve. Add a packaged GREEN SALAD and WHOLE-GRAIN BREAD. Munch on OATMEAL COOKIES for dessert.

Shopping List

frozen potato-and-cheddar pierogies, ground turkey, green bell pepper, onion, canned Sloppy Joe sauce, packaged green salad, whole-grain bread, oatmeal cookies.

Wednesday: Kids

Kids will like PICADILLO BURRITOS. Heat a large nonstick skillet to medium-high. Add 1 pound lean ground beef; cook 5 minutes or until no longer pink; drain well. Stir in 1 (14-ounce) can undrained no-salt-added diced tomatoes, 1/4 cup sliced pimiento-stuffed olives, 1 tablespoon cider vinegar, 3/4 teaspoon cumin, 3/4 teaspoon cinnamon and 1/4 teaspoon ground cloves. Reduce heat to low and simmer, partially covered, 10 minutes or until most of liquid has evaporated. Heat 4 large flour tortillas according to directions. Top each with 1/4 of beef mixture and 1/4 cup shredded lettuce; fold in the sides and roll. Serve with PEAS AND CARROTS. For dessert, FRESH PINEAPPLE SPEARS are easy.

Shopping List

lean ground beef, canned no-salt-added diced tomatoes, pimiento-stuffed olives, cider vinegar, cumin, cinnamon, ground cloves, large flour tortillas, lettuce, frozen peas and carrots, fresh pineapple spears.

Thursday: Budget

This GOCHUJANG MEAT LOAF is one of the best we've had in a while, and I think you will feel the same. Serve with JASMINE RICE and SNOW PEAS. Add WHOLE-GRAIN ROLLS. Try this CHUNKY APPLESAUCE for dessert: Combine 1 pound peeled and diced apples (Macintosh, Fuji or Gala are best) with 1/4 cup water, 2 teaspoons brown sugar and 1/8 teaspoon cinnamon. Cover and microwave on high (100 percent power) until the apples are tender, 6 to 8 minutes. Mash with a fork or potato masher. Adjust seasonings and enjoy.

Shopping List

ground pork, lean ground beef, onion, water crackers, fresh mint, gochujang sauce, egg, coarse salt, ketchup, jasmine rice, snow peas, whole-grain rolls, apples, brown sugar, cinnamon.

GOCHUJANG MEAT LOAF

Servings: makes 8 slices

Prep time: 15 minutes

Cook time: 55 minutes

  • 1 pound ground pork
  • 1 small onion, finely chopped
  • 1 pound lean ground beef
  • 8 water crackers, finely crushed
  • 1/2 cup chopped fresh mint
  • 5 tablespoons gochujang sauce, divided (see NOTE)
  • 1 egg
  • 1/2 teaspoon coarse salt
  • 1/4 cup ketchup

Preheat oven to 425 degrees. In a large bowl, mix pork, beef, onion, crackers, mint, 3 tablespoons guchujang, egg and salt. Mold into a loaf and place on a foil-lined baking sheet; bake 25 minutes. Meanwhile, in a small bowl, mix together the remaining gochujang sauce and ketchup. Remove meatloaf from oven and reduce heat to 375 degrees. Brush with ketchup mixture. Return to oven and bake 30 minutes or until internal temperature is 165 degrees.

NOTE: Gochujang sauce's primary ingredients are red chili powder, glutinous rice powder, powdered fermented soybeans and salt. Look for it in or near the ketchup aisle.

Per slice: 291 calories, 24 grams protein, 16 grams fat (50 percent calories from fat), 5.7 grams saturated fat, 12 grams carbohydrate, 92 milligrams cholesterol, 527 milligrams sodium, 1 gram fiber.

Friday: Meatless

Always a favorite, GRILLED SWISS CHEESE and TOMATO SANDWICHES are easy. Serve them with BEAN SOUP and a SPINACH SALAD. SLICED KIWIFRUIT is dessert.

Shopping List

bread, Swiss cheese and tomatoes for sandwiches, bean soup, fresh spinach, kiwifruit.

Saturday: Easy Entertaining

Invite friends for a taste-bud-pleasing sensation, CHICKEN MOLE BAKE. Serve the Mexican dish with RICE, FRESH ZUCCHINI, a SLICED AVOCADO SALAD and FLOUR TORTILLAS. Make or buy FLAN for dessert.

Shopping List

cooking spray, bone-in skinless chicken breasts and thighs, coarse salt, pepper, canola oil, mole, unsalted chicken broth, sliced almonds, sesame seeds, rice, fresh zucchini, avocado, flour tortillas, flan.

CHICKEN MOLE BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 1 hour

  • 2 pounds bone-in skinless chicken breasts (cut into serving-size pieces)
  • 2 pounds bone-in skinless chicken thighs
  • Coarse salt and pepper to taste
  • 2 teaspoons canola oil
  • 1/2 cup mole
  • 2 cups unsalted chicken broth
  • 1/2 cup toasted sliced almonds
  • 2 tablespoons sesame seeds

Preheat oven to 350 degrees. Place chicken on a rack coated with cooking spray in a shallow baking dish lined with foil. Coat chicken with cooking spray. Season with salt and pepper. Bake, uncovered, 35 to 40 minutes or until internal temperature reaches 165 degrees. Meanwhile, heat oil in a 2-quart pan on medium-high. Add mole and heat 1 minute, stirring constantly. Gradually add broth; stir to dissolve mole. Bring to a boil, then reduce heat to low and simmer (with lid slightly ajar) about 45 minutes. Stir frequently. Remove chicken from oven and transfer to serving plate. Top with some of the mole mixture, the almonds and sesame seeds, and serve. Pass the remaining mole mixture at the table.

Per serving: 298 calories, 37 grams protein, 14 grams fat (45 percent calories from fat), 2.8 grams saturated fat, 3 grams carbohydrate, 139 milligrams cholesterol, 181 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for October 08, 2017

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

Sunday: Family

Make family day a delicious one with MOROCCAN SHEET PAN CHICKEN WITH OLIVES AND ONIONS for dinner. (It's in our favorites file!) Serve it with YELLOW RICE, an ARUGULA SALAD and FLATBREAD. Enjoy COCONUT PUDDING with APRICOTS for dessert.

Plan

Save the chicken, rice, flatbread and some pudding for Monday.

Shopping List

Vidalia or other sweet onions, pimiento-stuffed olives, lemons, extra-virgin olive oil, adobo seasoning with pepper (such as Goya), garlic, cumin, smoked paprika, turmeric, cayenne pepper, bone-in skinless chicken thighs, yellow rice, arugula, flatbread, coconut pudding, apricots.

MOROCCAN SHEET PAN CHICKEN WITH OLIVES AND ONIONS

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes

  • 3 medium Vidalia or other sweet onions, halved and cut into half-moons
  • 3/4 cup pimiento-stuffed olives
  • 2 lemons, sliced into rounds
  • 4 tablespoons extra-virgin olive oil, divided
  • 4 teaspoons adobo seasoning with pepper, divided (such as Goya)
  • 1 tablespoon minced garlic
  • 1 tablespoon cumin
  • 1 1/2 teaspoons smoked paprika
  • 3/4 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper
  • 10 bone-in skinless chicken thighs (3 to 3 1/2 pounds)

Preheat oven to 425 degrees. Line a sheet pan or other large rimmed baking pan with foil. In a medium bowl, toss together the onions, olives, lemons, 2 tablespoons olive oil and 1 teaspoon of adobo seasoning. Spoon onto baking pan in an even layer. In a small bowl, mix together 2 tablespoons oil, remaining adobo seasoning, garlic, cumin, paprika, turmeric and cayenne pepper. Rub chicken with spice paste. Arrange chicken over vegetables. Roast 35 to 40 minutes or until chicken reaches an inner temperature of 165 degrees.

Per serving: 230 calories, 21 grams protein, 14 grams fat (55 percent calories from fat), 2.9 grams saturated fat, 5 grams carbohydrate, 114 milligrams cholesterol, 900 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Lucky you, you have the delicious MOROCCAN CHICKEN and YELLOW RICE for leftovers tonight! Add BROCCOLI and MIXED GREENS alongside leftover FLATBREAD. Enjoy the leftover PUDDING for dessert.

Shopping List

fresh broccoli, mixed greens.

Tuesday: Budget

Take ordinary Salisbury steak to new heights with this ROASTED SALISBURY STEAK WITH MUSHROOMS. Preheat oven to 425 degrees. Cut 12 ounces (of 16 ounces total) fresh crimini mushrooms into halves; finely chop the remaining 4 ounces; set aside. Cut 2 medium onions into 6 wedges each and add to the mushroom halves; set aside. In a bowl, combine the finely chopped mushrooms with 1 pound lean ground beef, 1/4 cup seasoned bread crumbs, 1 egg, 2 teaspoons Worcestershire sauce and 1/4 teaspoon coarse salt; mix well. Form into 4 oval patties. Gently toss mushroom halves and onion wedges with 2 tablespoons olive oil and 1/4 teaspoon black pepper. Place the steaks on a rimmed baking sheet. Arrange the mushrooms and onions around steaks. Roast 20 minutes or until patties are cooked through and vegetables are tender, turning steaks once and stirring vegetables. Serve steaks topped with mushrooms and onions. Add CORN-ON-THE-COB, MIXED GREENS and WHOLE-GRAIN ROLLS. For a simple dessert, try ORANGE SECTIONS.

Shopping List

whole fresh crimini mushrooms, onions, lean ground beef, seasoned bread crumbs, egg, Worcestershire sauce, coarse salt, olive oil, black pepper, corn-on-the-cob, mixed greens, whole-grain rolls, orange sections.

Wednesday: Meatless

No need to go to a Thai restaurant tonight when you can enjoy SESAME NOODLES at home. Add BREAD STICKS. Serve with LEMON YOGURT mixed with chopped PEACHES for dessert.

Shopping List

canola oil, sliced white or crimini mushrooms, thin rice noodles, smooth peanut butter, low-sodium soy sauce, rice wine vinegar, dark sesame oil, ground ginger, hot pepper sauce, green onions, sesame seeds, bread sticks, lemon yogurt, peaches.

SESAME NOODLES

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 5 minutes, plus noodles

  • 2 teaspoons canola oil
  • 1 (8-ounce) package sliced white or crimini mushrooms
  • 8 ounces thin rice noodles
  • 1/4 cup smooth peanut butter
  • 1/4 cup low-sodium soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon dark sesame oil
  • 1 teaspoon ground ginger
  • Hot pepper sauce to taste
  • 1/4 cup sliced green onions
  • Sesame seeds for garnish

In a large skillet, heat canola oil on medium. Add mushrooms; cook and stir 5 minutes or until lightly browned; set aside. Prepare noodles according to directions; drain, reserving 1/2 cup liquid; rinse noodles under cold water. Meanwhile, in a large bowl, combine peanut butter, soy sauce, vinegar, sesame oil, ginger and hot pepper sauce. Whisk together until smooth; stir in reserved liquid from noodles. Fold in green onions, noodles and mushrooms. Garnish with sesame seeds and serve.

Per serving: 379 calories, 9 grams protein, 14 grams fat (33 percent calories from fat), 2.3 grams saturated fat, 55 grams carbohydrate, no cholesterol, 574 milligrams sodium, 3 grams fiber.

Thursday: Kids

Make the kids happy with TOMATO MAC 'N' BEEF for dinner. Heat a large nonstick skillet on medium-high; add 1 pound lean ground beef, 1/2 cup finely chopped onion and 1/2 cup finely chopped carrots. Cook 6 minutes or until beef is no longer pink; drain well. Add 1 (14-ounce) can undrained no-salt-added diced tomatoes with mild green chilies and 1 cup water; bring to boil. Stir in 1 cup elbow macaroni. Cover and simmer 10 minutes or until pasta is tender. Stir in 1 cup 50 percent light shredded cheddar cheese. Top with reduced-fat sour cream and serve immediately. Serve with CELERY STICKS, HUMMUS for dipping and SOFT ROLLS. For dessert, stir sliced bananas into CHOCOLATE PUDDING made with 1 percent milk.

Shopping List

lean ground beef, onion, carrots, canned no-salt-added diced tomatoes with mild green chilies, elbow macaroni, 50 percent light shredded cheddar cheese, reduced-fat sour cream, celery sticks, hummus, soft rolls, bananas, chocolate pudding mix, 1 percent milk.

Friday: Express

Dinner will be quick tonight with EGG SALAD on toasted WHOLE-WHEAT ENGLISH MUFFINS on the menu. Top with sliced TOMATOES, LETTUCE and CANADIAN BACON. Serve with SWEET POTATO CHIPS. For dessert, try PLUMS.

Shopping List

deli egg salad, whole-wheat English muffins, tomatoes, lettuce, Canadian bacon, sweet potato chips, plums.

Saturday: Easy Entertaining

For an extra-easy and extra-tasty dinner for guests, present them with ASIAN FLOUNDER BAKE. Serve the colorful entree with JASMINE RICE, fresh BROCCOLI RABE, a BOSTON LETTUCE SALAD and BAGUETTES. Surprise your guests with BLUEBERRY PUDDING PIE for dessert. Fill a graham cracker crust nearly to the top with fresh or (thawed) frozen blueberries and gently spread with a layer of vanilla pudding. Chill well, slice and serve.

Shopping List

low-sodium soy sauce, dry sherry, sugar, fresh ginger, dark sesame oil, packaged shredded carrots, packaged frozen chopped spinach, flounder or tilapia fillets, green onion, sesame seeds, jasmine rice, fresh broccoli rabe, Boston lettuce, baguettes, graham cracker crust, fresh or frozen blueberries, vanilla pudding.

ASIAN FLOUNDER BAKE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1/4 cup light soy sauce
  • 2 tablespoons dry sherry
  • 1 teaspoon sugar
  • 1 teaspoon grated, peeled fresh ginger
  • 1 teaspoon dark sesame oil
  • 1 (10-ounce) package shredded carrots
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 4 (5- to 6-ounce) flounder or tilapia fillets
  • 1 green onion, thinly sliced
  • 1 tablespoon sesame seeds

Preheat oven to 450 degrees. In a small bowl, combine soy sauce, sherry, sugar, ginger and sesame oil. In bottom of 9-by-13-inch glass baking dish, spread carrots evenly. Spread spinach over carrots, then top with fish. Pour soy sauce mixture over flounder evenly. Bake 12 to 14 minutes or until fish turns opaque throughout. To serve, sprinkle with green onions and top with sesame seeds.

Per serving: 176 calories, 19 grams protein, 5 grams fat (27 percent calories from fat), 1 gram saturated fat, 13 grams carbohydrate, 55 milligrams cholesterol, 853 milligrams sodium, 4 grams fiber.

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