health

7 Day Menu Planner for November 05, 2017

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

Sunday: Family

Gather the family for BROILED BEEF KEBABS. In a large bowl, combine 2 tablespoons olive oil, 1 tablespoon chopped fresh oregano (or 1 teaspoon dried), 2 cloves minced garlic and 1/2 teaspoon black pepper. Cut 1 pound boneless top sirloin, 1 medium bell pepper (any color) and 1 medium red onion into 1-inch pieces and add to bowl. Add 8 ounces whole crimini mushrooms; toss to coat with oil mixture. Thread beef and vegetables alternately on 8- to 12-inch metal skewers; do not crowd. Place on rack in broiler pan, 3 to 4 inches from heat. Broil 9 to 12 minutes for medium-rare to medium. Turn once. Remove beef and vegetables from skewers.

Serve over BROWN RICE. Add FRESH GREEN BEANS garnished with toasted PISTACHIOS along with DINNER ROLLS. Buy a CARROT CAKE for dessert.

Plan

Save enough beef for Monday and enough cake for Tuesday.

Shopping List

olive oil, fresh or dried oregano, garlic, black pepper, boneless top sirloin, bell pepper (any color), red onion, whole crimini mushrooms, brown rice, fresh green beans, pistachios, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the beef leftovers for hefty ITALIAN BEEF SANDWICHES. Place 4 split hoagie buns on a cookie sheet and brush lightly with Italian salad dressing. Broil 1 to 2 minutes. Coat 8 ounces thinly sliced leftover beef with 3 tablespoons of the dressing; heat 2 minutes. Divide meat mixture among bottoms of buns. Add roasted red pepper strips, sliced artichoke hearts and sliced low-fat mozzarella cheese. Broil 2 to 3 minutes or until cheese is melted; add tops and cut sandwiches in half. Serve with MIXED GREENS. PEARS are dessert.

Shopping List

hoagie buns, Italian salad dressing, roasted red peppers, artichoke hearts, sliced low-fat mozzarella cheese, salad greens, pears.

Tuesday: Meatless

For a meatless meal, try flavor- and fiber-packed MOROCCAN VEGETABLE STEW WITH COUSCOUS. Serve with SLICED CUCUMBERS in plain yogurt. Add FLATBREAD. Leftover CARROT CAKE is waiting for dessert.

Shopping List

canola oil, zucchini, onion, carrot, garlic, unsalted vegetable broth, ground ginger, cumin, coriander, coarse salt, cinnamon, black pepper, canned reduced-sodium chickpeas, canned stewed tomatoes, couscous, cucumbers, plain yogurt, flatbread.

MOROCCAN VEGETABLE STEW WITH COUSCOUS

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes, plus couscous; standing time: 5 minutes

  • 1 tablespoon canola oil
  • 2 medium zucchini, coarsely chopped
  • 1 medium onion, chopped
  • 1 large carrot, chopped
  • 1 tablespoon minced garlic
  • 1 cup unsalted vegetable broth
  • 1 1/2 teaspoons ground ginger
  • 1 1/2 teaspoons cumin
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon black pepper
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 (14 1/2-ounce) can stewed tomatoes with juice
  • 1 1/2 cups water or unsalted vegetable broth
  • 1 cup couscous

Heat oil in a large nonstick skillet over medium-high. Add zucchini, onion, carrot and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, cinnamon, pepper, chickpeas and tomatoes with juice; bring to boil. Cover, reduce heat to low and simmer 8 minutes or until vegetables are softened; stir occasionally.

Meanwhile, bring water or additional broth to boil in medium pot; remove from heat. Add couscous; cover and let stand 5 minutes. Fluff with fork. Serve stew over couscous.

Per serving: 293 calories, 12 grams protein, 5 grams fat (14 percent calories from fat), 0.3 gram saturated fat, 51 grams carbohydrate, no cholesterol, 707 milligrams sodium, 9 grams fiber.

Wednesday: Express

Make it quick tonight with CHILI-CHEESE PIEROGIES. In a 9-by-9-inch baking dish, combine any flavor (16.9-ounce) package frozen pierogies and 1/2 cup water. Cover and microwave on high (100 percent power) 5 minutes; mix well and drain. Spoon 1 (15-ounce) can turkey chili over pierogies; cover and microwave on high 5 minutes or until hot; sprinkle with reduced-fat shredded cheddar cheese and let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve. Add a packaged GREEN SALAD and CRUSTY BREAD. You'll want crunchy APPLE SLICES for dessert.

Plan

To save time, assemble Thursday's Baked Spaghetti tonight.

Shopping List

any frozen pierogies, canned turkey chili, reduced-fat shredded cheddar cheese, green onions, packaged green salad, crusty bread, apples.

Thursday: Kids

BAKED SPAGHETTI's mild flavor is totally kid-friendly. Serve with a chopped LETTUCE SALAD and add CRUSTY BREAD. ORANGE SECTIONS are dessert.

Tip

BAKED SPAGHETTI's mild flavor is totally kid-friendly. Serve with a chopped LETTUCE SALAD and add CRUSTY BREAD. ORANGE SECTIONS are dessert.

Shopping List

spaghetti, butter, cooking spray, reduced-fat cottage cheese, Parmesan cheese, jar red pasta sauce with meat, shredded low-fat mozzarella cheese, lettuce, crusty bread, orange sections, crushed red pepper (optional).

BAKED SPAGHETTI

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 45 minutes, plus spaghetti; standing time: 10 minutes

  • 8 ounces spaghetti
  • 1 tablespoon butter
  • 1 (24-ounce) carton reduced-fat cottage cheese
  • 3/4 cup freshly grated Parmesan cheese, divided
  • 3 cups red pasta sauce with meat
  • 1 cup (4 ounces) shredded low-fat mozzarella cheese

Preheat oven to 400 degrees. Cook spaghetti according to directions; drain and mix with butter to coat. Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange cooked spaghetti in an even layer in dish. Spread cottage cheese over spaghetti. Sprinkle with 1/4 cup Parmesan cheese. Heat pasta sauce until bubbly. Spoon sauce over cheeses. Top with mozzarella cheese and remaining Parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove foil and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving.

Per serving: 312 calories, 22 grams protein, 11 grams fat (31 percent calories from fat), 4.9 grams saturated fat, 32 grams carbohydrate, 28 milligrams cholesterol, 850 milligrams sodium, 2 grams fiber.

Friday: Budget

CHICKEN AND VEGETABLE UDON SOUP is easy on the budget. Serve with SESAME BREAD STICKS. Add ASIAN PEARS for dessert.

Shopping List

Japanese-style udon noodles (such as Simply Asia), canola oil, garlic, fresh ginger, chicken strips, unsalted chicken stock, carrots, less-sodium soy sauce, coarse salt, fresh snow peas, fresh mushrooms, green onions, sesame bread sticks, Asian pears.

CHICKEN AND VEGETABLE UDON SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 7 ounces (1/2 package) Japanese-style udon noodles (such as Simply Asia)
  • 1 tablespoon canola oil
  • 1 teaspoon minced garlic
  • 1 teaspoon fresh ginger
  • 8 ounces chicken strips, cut into bite-size pieces
  • 4 cups unsalted chicken stock or broth
  • 1 cup diced carrots
  • 2 tablespoons less-sodium soy sauce
  • 1/4 teaspoon coarse salt
  • 1 1/2 cups julienned fresh snow peas
  • 1/2 cup sliced mushrooms
  • 2 tablespoons thinly sliced green onions

Cook udon noodles as directed. Drain well. Meanwhile, heat oil in large saucepan over medium-high. Add garlic and ginger; cook for 1 minute or until fragrant. Add chicken and cook 3 to 5 minutes or until chicken is no longer pink. Add stock, carrots, soy sauce and salt. Bring to boil. Reduce heat and simmer for 5 minutes or until carrots are tender-crisp. Stir in snow peas and mushrooms and cook for 2 minutes or until snow peas are tender-crisp. Divide noodles into 6 soup bowls. Ladle soup into each bowl and garnish with green onions.

Per serving: 225 calories, 14 grams protein, 4 grams fat (18 percent calories from fat), 0.4 gram saturated fat, 29 grams carbohydrate, 24 milligrams cholesterol, 400 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Everyone enjoyed this easy FLOUNDER WITH PESTO entree. Heat oven to 400 degrees. Place 4 flounder fillets (4 to 6 ounces each) skin side down on wax paper. Divide 4 teaspoons basil pesto and spread on each fillet; sprinkle with 1/4 teaspoon coarse salt. Starting at narrow end, roll fillets jelly-roll style. Place rollups seam side down in an 8-by-8-inch glass baking dish. Pour 1/4 cup dry white wine (or unsalted chicken broth) over fillets and top with 4 chopped, seeded plum tomatoes. Cover and bake 18 to 20 minutes or until fish is opaque throughout. Sprinkle with chopped fresh parsley and serve with ORZO tossed with additional pesto.

Add STEAMED CARROTS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. Dessert is easy when you serve SORBET and BUTTER COOKIES.

Shopping List

flounder fillets, basil pesto, coarse salt, dry white wine or unsalted chicken broth, plum tomatoes, fresh parsley, orzo, carrots, Boston lettuce, sourdough bread, sorbet, butter cookies.

health

7 Day Menu Planner for October 29, 2017

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

Sunday: Family

The whole family will enjoy BRAISED CHICKEN CACCIATORE. Serve it over SPAGHETTI (or other noodles). Add BROCCOLI, a LETTUCE WEDGE and GARLIC BREAD. For dessert, VANILLA ICE CREAM topped with toasted COCONUT is a fine finish.

Plan

Prepare enough chicken and spaghetti and save some coconut for Monday. Save enough ice cream for Thursday.

Shopping List

bone-in skinless chicken thighs, coarse salt, black pepper, flour, canola oil, crimini mushrooms, green bell pepper, onion, no-salt-added chunky red pasta sauce, spaghetti (or other noodles), broccoli, lettuce, garlic bread, vanilla ice cream, coconut.

BRAISED CHICKEN CACCIATORE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 1/2 to 2 pounds bone-in skinless chicken thighs
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/2 cup flour
  • 3 tablespoons canola oil
  • 8 whole crimini mushrooms, quartered
  • 1 medium green bell pepper, cored and sliced
  • 1 medium onion, sliced
  • 1 (24-ounce) jar no-salt-added chunky red pasta sauce

Season the chicken thighs with salt and pepper. Place flour in a pie plate; coat chicken with flour, shaking off any extra. In a large cast-iron or heavy skillet, heat oil on medium-high. Add chicken to pan and cook 5 minutes on each side or until brown all over. Transfer to a plate; cover to keep warm. In same skillet, cook mushrooms 3 minutes or until all moisture is evaporated. Add pepper and onion; cook 3 minutes. Add sauce and mix well. Add the chicken with any juices to skillet. Simmer on medium-low 20 minutes or until the chicken reaches an internal temperature of 165 degrees. To serve: Transfer chicken to a platter and spoon sauce over the chicken.

Per serving: 434 calories, 30 grams protein, 20 grams fat (42 percent calories from fat), 3.1 grams saturated fat, 35 grams carbohydrate, 132 milligrams cholesterol, 834 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Dinner will be ready as soon as you heat the leftover CACCIATORE and SPAGHETTI. Serve it with GREEN BEANS. Dessert is APRICOTS topped with leftover TOASTED COCONUT.

Plan

Save some green beans for Thursday.

Shopping List

green beans, apricots.

Tuesday: Meatless

Wrap up a no-meat dinner with CORN AND BLACK BEAN WRAPS. Preheat oven to 350 degrees. In a bowl, mix together 1 (15-ounce) can rinsed reduced-sodium black beans, 1 (11-ounce) can rinsed Mexicorn, 1/2 cup shredded Monterey Jack cheese, 1/4 cup chopped cilantro and 1/4 cup salsa. Spoon one-fourth of bean mixture down center of each (of 4) 8- to 10-inch flour tortillas and wrap like a burrito. Wrap each in foil; place on baking sheet and bake 10 minutes or until thoroughly heated and cheese is melted. Serve with extra salsa and reduced-fat sour cream.

Add sliced AVOCADO on a bed of LETTUCE. For dessert, make BANANA PUDDING with 1 percent milk, and add a sliced banana for a flavor boost.

Shopping List

canned reduced-sodium black beans, canned Mexicorn, shredded Monterey Jack cheese, cilantro, salsa, flour tortillas, reduced-fat sour cream, avocado, lettuce, banana pudding mix, 1 percent milk, bananas.

Wednesday: Express

Try MARGHERITA PIZZA (such as Kashi) for a healthy-as-possible, quick meal. Add packaged MIXED GREENS. Dessert is FRESH PINEAPPLE.

Shopping List

Margherita pizza (such as Kashi), packaged mixed greens, fresh pineapple.

Thursday: Kids

Let the kids help prepare GRILLED CHEESE SANDWICHES tonight. Serve with leftover GREEN BEANS, CHERRY TOMATO HALVES and the kids' favorite DIP. A tiny scoop of leftover VANILLA ICE CREAM with STRAWBERRIES is a cool dessert.

Shopping List

bread and cheese for sandwiches, cherry tomatoes, dip, strawberries.

Friday: Budget

CREAMY PASTA WITH BACON AND PEAS is spot-on for a low-cost meal. Serve with a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, FRESH PEACHES taste good.

Shopping List

mini-shell or other small pasta, lean bacon, olive oil, butter, black pepper, frozen peas, half-and-half, fresh mint leaves, lemon, parmesan cheese, lettuce, crusty rolls, fresh peaches.

CREAMY PASTA WITH BACON AND PEAS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: for the pasta plus about 10 minutes

  • 1 pound mini-shell or other small pasta
  • 8 slices lean bacon, cut crosswise into thin pieces
  • 2 teaspoons each olive oil
  • 2 teaspoons butter
  • Freshly ground black pepper
  • 2 cups frozen peas
  • 2 tablespoons half-and-half
  • 2 tablespoons finely chopped fresh mint leaves
  • Juice of 1 lemon
  • 4 ounces finely grated parmesan cheese

Cook pasta according to directions; reserve 1 cup pasta water, then drain. Meanwhile, heat a large skillet on medium. Add bacon, oil, butter and some pepper. Cook 4 minutes or until bacon is crisp. Immediately add peas and cook 2 minutes, stirring continuously. Add the half-and-half and mint. Add cooked pasta to skillet; stir to mix. Add lemon juice. Bring to simmer on low; remove from heat. (Mixture should be thickened; add pasta water for desired thickness.) Add parmesan; stir to mix. Serve. (Adapted from "Jamie Oliver's Food Revolution.")

Per serving: 440 calories, 18 grams protein, 19 grams fat (39 percent calories from fat), 7.4 grams saturated fat, 49 grams carbohydrate, 35 milligrams cholesterol, 453 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

For a special meal for guests, BALSAMIC HONEY-GLAZED LAMB CHOPS fits the bill. Serve the chops with your RICE PILAF and GOCHUJANG GREEN BEANS. Preheat oven to 425 degrees. Whisk 2 tablespoons canola oil with 2 tablespoons gochujang sauce, 1 teaspoon ground coriander and 1/2 teaspoon coarse salt. Toss mixture with 1 pound trimmed green beans. Roast on a rimmed, foil-covered baking dish 20 minutes or until tender, shaking twice. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

shoulder or rib lamb chops, olive oil, fresh or dried thyme, black pepper, coarse salt, balsamic vinegar, honey, fresh pears, rice pilaf, canola oil, gochujang sauce, ground coriander, fresh green beans, Bibb lettuce, sourdough bread, fruit tarts.

BALSAMIC HONEY-GLAZED LAMB CHOPS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 8 shoulder or rib lamb chops (about 2 pounds)
  • 1 tablespoon olive oil
  • 1 tablespoon fresh thyme leaves (or 1 1/2 teaspoons dried)
  • 1 1/2 teaspoons coarse ground black pepper
  • 1/2 teaspoon coarse salt
  • 1/2 cup balsamic vinegar
  • 1/2 cup honey
  • 4 small fresh pears, cored and cut into 10 slices each

Brush chops with oil and sprinkle with thyme, pepper and salt. Heat a large nonstick skillet on medium-high. Cook chops 10 minutes, turning once. In another large skillet, combine vinegar and honey; bring to a boil. Add pears to simmering vinegar mixture, turning to coat. Cook 3 minutes or until pears are glazed and just tender; remove fruit from skillet. Place browned chops into mixture. Turn chops every minute to glaze with sauce. Cook to desired doneness. Serve chops with glazed fruit and drizzle with sauce.

Per serving: 272 calories, 19 grams protein, 8 grams fat (26 percent calories from fat), 2.6 grams saturated fat, 32 grams carbohydrate, 62 milligrams cholesterol, 181 milligrams sodium, 3 grams fiber.

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 tablespoon canola oil
  • 1/2 cup chopped red bell pepper
  • 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
  • 2 tablespoons freshly grated parmesan cheese
  • 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.

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