health

7 Day Menu Planner for November 26, 2017

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

Sunday: Family

Make today's family meal as simple as possible with your ROASTED TURKEY BREAST. Alongside, enjoy QUINOA SALAD WITH SUGAR SNAP PEAS, STEAMED SLICED CARROTS, RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD. Slice ANGEL FOOD CAKE and top the slices with STRAWBERRIES and LIGHT WHIPPED CREAM for dessert.

Plan

Save enough turkey and strawberries for Monday.

Shopping List

turkey breast to roast, quinoa, sugar snap peas, extra-virgin olive oil, white wine vinegar, coarse salt, black pepper, salted roasted pumpkin seeds, chives, carrots, red-tipped lettuce, sourdough bread, angel food cake, strawberries, light whipped cream.

QUINOA SALAD WITH SUGAR SNAP PEAS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: fewer than 5 minutes plus quinoa

  • 1 1/2 cups quinoa, rinsed and drained
  • 1/2 pound sugar snap peas
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil
  • 3 tablespoons white wine vinegar
  • Coarse salt
  • Freshly ground black pepper
  • 1/2 cup salted roasted pumpkin seeds
  • 1/2 cup minced chives

Prepare quinoa according to directions; fluff and transfer to a large bowl. Let cool to room temperature. Meanwhile, in a small saucepan of boiling water, simmer the peas about 1 minute or until bright green and tender-crisp. Drain; spread on a large plate to cool. Pat dry. Cut peas on the diagonal into 1-inch pieces. In a small bowl, combine the oil and vinegar with salt and pepper to taste.

Add peas to quinoa along with the pumpkin seeds, chives and dressing; toss to combine. Serve at room temperature or lightly chilled. (Adapted from Food and Wine.)

Per serving: 333 calories, 10 grams protein, 19 grams fat (50 percent calories from fat), 2.7 grams saturated fat, 33 grams carbohydrate, no cholesterol, 28 milligrams sodium, 5 grams fiber.

Monday: Budget

Turn leftover turkey into economical and flavor-packed SOUTHWESTERN TURKEY NOODLE BAKE. Serve it with a LETTUCE WEDGE. For dessert, enjoy leftover STRAWBERRIES.

Plan

Save enough Turkey Bake for Tuesday.

Shopping List

dried wide egg noodles, canola oil, onion, no-salt-added diced tomatoes, canned diced green chilies, package reduced-sodium taco seasoning (such as McCormick), reduced-fat cream cheese, Mexican cheese blend, cooking spray, reduced-fat sour cream and guacamole if desired, lettuce.

SOUTHWESTERN TURKEY NOODLE BAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 25 minutes; standing time: 5 minutes

  • 3 cups dried wide egg noodles
  • 1 tablespoon canola oil
  • 1 cup chopped onion
  • 2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
  • 2 cups water
  • 1 (4-ounce) can diced green chilies, undrained
  • 1 (1.25-ounce) package reduced-sodium taco seasoning (such as McCormick)
  • 2 cups shredded cooked turkey
  • 4 ounces reduced-fat cream cheese, cubed
  • 2 cups shredded Mexican cheese blend, divided
  • Reduced-fat sour cream, if desired
  • Guacamole, if desired

Preheat oven to 375 degrees. Prepare noodles as directed. Meanwhile, heat oil in a large saucepan on medium. Add onion; cook and stir 3 minutes or until softened. Stir in tomatoes, water, chilies and taco seasoning. Bring to a boil. Remove from heat. Stir in noodles, turkey, cream cheese and 1 cup Mexican cheese. Pour mixture into a 9-by-13-inch baking dish, coated with cooking spray. Cover with nonstick foil. Bake 15 minutes. Remove foil. Stir mixture. Sprinkle with remaining cheese. Bake, uncovered, 5 more minutes or until cheese is melted. Let stand 5 minutes before serving. Serve with assorted toppings as desired.

Per serving: 302 calories, 21 grams protein, 15 grams fat (44 percent calories from fat), 7.4 grams saturated fat, 21 grams carbohydrate, 78 milligrams cholesterol, 550 milligrams sodium, 2 grams fiber.

Tuesday: Heat and Eat

Don't you love it when a delicious leftover such as SOUTHWESTERN TURKEY BAKE is ready to reheat for a fast dinner? To round out the meal, add a SPINACH SALAD. Refreshing PEACH SORBET is dessert.

Shopping List

spinach, peach sorbet.

Wednesday: Express

Please invite me for dinner when you have BLT PASTA. Cook 12 ounces rigatoni pasta according to directions. Drain; transfer to a large bowl. Meanwhile, cook 4 slices Canadian bacon in a large skillet on medium-high. Remove bacon to plate. Using the same skillet (leaving any bacon drippings), reduce heat to medium and add 1 package arugula; stir 45 seconds or until wilted. Transfer to pasta bowl. Return skillet to medium heat and add 1 pint halved grape tomatoes and 1 1/2 teaspoons olive oil; cook 2 minutes. Add to pasta and arugula and toss. Chop the bacon and sprinkle over top. Season with pepper, toss again and serve. Add MIXED GREENS if you like, and WHOLE-GRAIN BREAD. For a simple dessert, fresh TROPICAL FRUIT works well.

Shopping List

rigatoni pasta, Canadian bacon, packaged arugula, grape tomatoes, olive oil, pepper, mixed greens if desired, whole-grain bread, fresh tropical fruit.

Thursday: Kids

Be a hero and serve the kids CHICKEN RANCH TACOS. Heat 1 (5-ounce) package taco shells (10 shells) in oven as directed. Meanwhile, place 3 cups diced cooked chicken breast in a medium bowl. Sprinkle with 1 (1.25-ounce) package reduced-sodium taco seasoning mix; toss to coat. Microwave chicken, uncovered, on high (100 percent power) 2 to 3 minutes or until hot. Stir in 1/2 cup reduced-fat or regular ranch dressing. Spoon warm chicken mixture into heated shells. Top with shredded lettuce, diced tomato and shredded 50 percent reduced-fat cheddar cheese. Add a kid favorite, CARROT STICKS, for munching. For dessert, have a slurp fest with POPSICLES.

Shopping List

taco shells, cooked chicken breast, reduced-sodium taco seasoning mix, reduced-fat or regular ranch dressing, lettuce, tomato, shredded 50 percent reduced-fat cheddar cheese, carrot sticks, Popsicles.

Friday: Meatless

Look for MUSHROOM LOVER'S BURGERS (frozen, such as Morningstar Farms or another brand) for an easy no-meat dinner. Serve with such favorite toppings as LETTUCE, TOMATO, low-fat MAYONNAISE and MUSTARD. Add HASH-BROWNED POTATOES (from frozen) on the side. GRAPES are good for dessert.

Shopping List

frozen mushroom lover's burgers (such as Morningstar Farms or another brand), lettuce, tomato, low-fat mayonnaise, mustard, frozen hash-browned potatoes, grapes.

Saturday: Easy Entertaining

Invite guests for CHICKEN WITH CHARRED ROSEMARY VINAIGRETTE. Add ROASTED RED POTATOES, a ROMAINE SALAD and SOURDOUGH BREAD. For dessert, top VANILLA ICE CREAM with CARAMEL SAUCE and TOASTED PECANS.

Shopping List

fresh rosemary, white wine vinegar, Dijon mustard, olive oil, coarse salt, black pepper, frozen artichokes, cherry tomatoes, pitted Kalamata olives, capers, skinless bone-in chicken thighs, Canadian or lean bacon, red potatoes, romaine, sourdough bread, vanilla ice cream, caramel sauce, pecans.

CHICKEN WITH CHARRED-ROSEMARY VINAIGRETTE

Servings: makes 10 thighs

Prep time: 20 minutes

Cook time: 40 to 45 minutes

  • 4 (4-inch) rosemary sprigs, divided
  • 3 tablespoons white wine vinegar
  • 1 tablespoon Dijon mustard
  • 1/4 cup plus 1 tablespoon olive oil
  • Coarse salt
  • Black pepper
  • 2 (10-ounce) packages frozen artichokes, thawed
  • 1 pint cherry tomatoes
  • 1/2 cup pitted Kalamata olives
  • 1/2 cup rinsed capers
  • 10 skinless, bone-in chicken thighs
  • 5 slices Canadian bacon or lean bacon, halved

Preheat oven to 375 degrees. Roast rosemary sprigs directly on oven rack for 5 minutes or until charred. Leave oven on. Strip leaves; finely crush. Discard stems. In small bowl, whisk half the rosemary with the vinegar, mustard and 1/4 cup of the oil. Season with coarse salt and pepper; set aside. Increase oven heat to 425 degrees. In a large bowl, toss the remaining chopped, charred rosemary leaves, artichokes, tomatoes, olives and capers with 1 tablespoon olive oil. Season with coarse salt and pepper. Spread mixture evenly on a rimmed sheet pan or other large rimmed pan covered with foil. Place chicken on pan. Top each thigh with half a slice of bacon. Bake 35 to 40 minutes or until chicken reaches an internal temperature of 165 degrees. Serve, passing sauce at the table.

Per thigh: 341 calories, 33 grams protein, 19 grams fat (51 percent calories from fat), 4.1 grams saturated fat, 9 grams carbohydrate, 164 milligrams cholesterol, 596 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for November 12, 2017

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

Sunday: Family

Aromatic and delicious, PORK CHOPS WITH FRUITED COUSCOUS will be a family favorite. Serve the combination with FRESH BROCCOLI and WHOLE-GRAIN ROLLS. For dessert, try STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

cumin, ground coriander, cinnamon, cayenne pepper, boneless pork chops, olive oil, couscous, raisins, dried apricots, pine nuts, fresh broccoli, whole-grain rolls, strawberry ice cream.

PORK CHOPS WITH FRUITED COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes, plus couscous

  • 3/4 teaspoon cumin
  • 3/4 teaspoon ground coriander
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper
  • 4 boneless pork chops, 3/4 inch thick (1 to 1 1/4 pounds)
  • 1 teaspoon olive oil
  • 3 cups water
  • 1 3/4 cups couscous
  • 1/4 cup raisins
  • 1/4 cup chopped dried apricots
  • 2 tablespoons pine nuts

In a small bowl, combine cumin, coriander, cinnamon and cayenne pepper; rub onto both sides of chops. Heat oil in a large nonstick skillet on medium-high; cook chops, turning once, about 7 to 8 minutes. Meanwhile, boil water and prepare couscous according to directions, adding raisins, apricots and pine nuts to water. Serve chops over couscous.

Per serving: 490 calories, 30 grams protein, 9 grams fat (16 percent calories from fat), 2 grams saturated fat, 73 grams carbohydrate, 57 milligrams cholesterol, 54 milligrams sodium, 5 grams fiber.

Monday: Meatless

MANICOTTI WITH SPINACH AND RICOTTA takes a little extra time, but the result is worth it. Serve the no-meat entree with a LETTUCE WEDGE and GARLIC BREAD. FRESH PINEAPPLE is a simple dessert.

Shopping List

manicotti shells, frozen chopped spinach, reduced-fat ricotta cheese, egg, parmesan cheese, garlic powder, cooking spray, canned diced fire-roasted tomatoes with roasted garlic, canned tomato paste with Italian herbs, dried basil, shredded low-fat mozzarella cheese, lettuce, garlic bread, fresh pineapple.

MANICOTTI WITH SPINACH AND RICOTTA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 30 minutes, plus manicotti

  • 8 manicotti shells
  • 1 (10-ounce) package chopped frozen spinach
  • 1 (15-ounce) carton reduced-fat ricotta cheese
  • 1 egg
  • 1/2 cup freshly grated parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1 (14-ounce) can diced fire-roasted tomatoes with roasted garlic, undrained (such as Muir Glen)
  • 1 (6-ounce) can tomato paste with Italian herbs
  • 1 teaspoon dried basil
  • 1 cup water
  • 1 cup shredded low-fat mozzarella cheese

Preheat oven to 350 degrees. Cook shells according to directions; drain. In a medium bowl, microwave spinach 1 minute on high (100 percent power) or until thawed; squeeze dry. In a separate bowl, combine spinach, ricotta cheese, egg, parmesan cheese and garlic powder. Spoon into cooked shells; place in a 7-by-11-inch baking dish coated with cooking spray. Combine tomatoes, tomato paste, basil and water; mix well. Pour over shells. Sprinkle with mozzarella cheese. Bake 30 minutes or until heated through.

Per serving: 311 calories, 21 grams protein, 10 grams fat (29 percent calories from fat), 5.1 grams saturated fat, 33 grams carbohydrate, 66 milligrams cholesterol, 743 milligrams sodium, 4 grams fiber.

Tuesday: Kids

Teach the kids how to make their own CHICKEN FINGERS tonight. Serve with OVEN FRIES (frozen) and BABY CARROTS with HUMMUS to dip, rounding out the meal. Leftover ICE CREAM works for dessert.

Shopping List

frozen chicken fingers, frozen oven fries, baby carrots, hummus.

Wednesday: Express

For a fast dinner, enjoy MEDITERRANEAN TUNA SALAD. Combine 2 (8-ounce) packages Mediterranean salad greens (or other lettuce mix) in a large bowl. Add 2 small cucumbers (peeled, sliced and seeded), 1 cup cooked green beans, 1 pint grape tomatoes (halved), 1 (12-ounce) can water-packed light tuna (drained), 1/4 cup Greek salad dressing, some crumbled basil and tomato feta cheese, and 10 sliced kalamata olives. Toss to mix and coat. Serve with any VEGETABLE SOUP and BREAD STICKS. Add FRESH TROPICAL FRUITS for dessert.

Shopping List

Mediterranean salad greens (or other lettuce mix), cucumbers, green beans, grape tomatoes, canned water-packed light tuna, Greek salad dressing, crumbled basil and tomato feta cheese, kalamata olives, vegetable soup, bread sticks, fresh tropical fruits.

Thursday: Family

Celebrate Thanksgiving with the family with the traditional TURKEY, GRAVY, DRESSING and MASHED POTATOES. Introduce POMEGRANATE GLAZED CARROTS, a new twist for a side-dish favorite. Add any CRANBERRY SAUCE to the special occasion. Finish the feast with a small piece of PUMPKIN PIE topped with light whipped cream.

Plan

Save enough turkey for Friday and enough pie for Saturday.

Shopping List

turkey, gravy, dressing, potatoes to mash, pomegranate juice, honey, fresh carrots, olive oil, coarse salt, black pepper, walnut pieces, dried cranberries, fresh thyme, any cranberry sauce, pumpkin pie, light whipped cream.

POMEGRANATE GLAZED CARROTS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 cup pomegranate juice
  • 2 tablespoons honey
  • 1 pound carrots, cut into 1-inch diagonal slices
  • 1 tablespoon olive oil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup walnut pieces
  • 1/4 cup dried cranberries
  • 1 tablespoon fresh chopped thyme leaves

Preheat oven to 400 degrees. Boil juice in a small saucepan on medium-high 15 minutes or until it is reduced to 1/4 cup; stir in honey. Place carrots, oil, salt and pepper on a small baking sheet lined with non-stick foil; stir well to coat. Bake 15 minutes, stirring once or twice. Drizzle pomegranate glaze over carrots and stir to coat. Bake 10 minutes more, stirring once or twice. Stir in walnuts and cranberries and bake 5 minutes more or until carrots are desired tenderness. Transfer to serving dish; sprinkle with thyme.

Per serving: 177 calories, 2 grams protein, 9 grams fat (42 percent calories from fat), 0.9 gram saturated fat, 25 grams carbohydrate, no cholesterol, 138 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Use some of the leftover turkey in CASHEW TURKEY PITAS. In a large bowl, combine 2 cups diced leftover turkey, 1/2 cup sliced celery and 1/3 cup chopped cashews. In a small bowl, mix together 1/4 cup low-fat mayonnaise, 1/2 cup plain yogurt, 2 tablespoons mango chutney and 1/2 teaspoon curry powder. Spoon dressing over turkey mixture and toss until well-blended. Halve 2 pieces of pita bread; stuff each half with turkey mixture. Serve with COUSCOUS and CUCUMBER SPEARS. PEACHES sprinkled with NUTMEG are dessert.

Shopping List

celery, cashews, low-fat mayonnaise, plain yogurt, mango chutney, curry powder, pita bread, couscous, cucumbers, peaches, nutmeg.

Saturday: Budget

For a change of pace and an economical entree, HAMBURGER SOUP has a good flavor. Heat a Dutch oven to medium; add 1 pound lean ground beef, 1 medium chopped onion and 2 cloves garlic (minced). Cook 6 minutes or until beef is no longer pink and onions are softened; drain. Add 2 medium Yukon gold potatoes (peeled and diced), 3 1/2 cups unsalted beef broth, 1 (28-ounce) can no-salt-added diced tomatoes with juice, 1 (8-ounce) can no-salt-added tomato sauce, 1 tablespoon Worcestershire sauce, 2 teaspoons Italian seasoning, 1 bay leaf, and coarse salt and pepper to taste. Simmer, covered, 10 minutes. Add 3 cups fresh or frozen mixed vegetables and any leftover vegetables on hand. Simmer 15 more minutes or until potatoes are tender. Serve with MIXED GREENS and WHOLE-GRAIN CRACKERS, and have some leftover PIE for dessert.

Shopping List

lean ground beef, onion, garlic, Yukon gold potatoes, unsalted beef broth, canned no-salt-added diced tomatoes, no-salt-added tomato sauce, Worcestershire sauce, Italian seasoning, bay leaf, coarse salt and pepper, fresh or frozen mixed vegetables, mixed greens, whole-grain crackers.

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.

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