health

7 Day Menu Planner for December 17, 2017

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

Sunday: Family

Gather the family for WHITE CHRISTMAS CHILI for a casual meal. Serve the chili with MIXED GREENS and CORNBREAD (from a mix). CHRISTMAS COOKIES make an appropriate dessert. Tuck the kids in early.

Plan

Save enough cookies for Monday and enough chili for Tuesday.

Shopping List

canola oil, onion, celery, unsalted chicken broth, canned reduced-sodium great northern beans, canned chopped green chilies, cumin, bay leaf, coarse salt, cayenne pepper, cooked chicken breast, fresh cilantro, baked tortilla chips, 50 percent light cheddar cheese, reduced-fat sour cream, salsa, mixed greens, cornbread mix, Christmas cookies.

WHITE CHRISTMAS CHILI

Servings: makes about 13 cups

Prep time: 15 minutes

Cook time: a little more than 1 hour

  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 2 ribs celery, thinly sliced
  • 3 (14-ounce) cans unsalted chicken broth
  • 3 (16-ounce) cans reduced-sodium great northern beans, rinsed (or 4 1/2 cups cooked)
  • 3 (4-ounce) cans chopped green chilies
  • 1 teaspoon cumin
  • 1 bay leaf
  • Coarse salt to taste
  • 1/8 teaspoon cayenne pepper
  • 3 cups shredded cooked chicken breast
  • 1/4 cup chopped fresh cilantro
  • GARNISHES:
  • baked tortilla chips
  • shredded 50 percent light cheddar cheese
  • reduced-fat sour cream
  • salsa

Heat oil in a Dutch oven to medium; add onion and celery and cook 6 minutes or until softened. Add broth, beans, chilies, cumin, bay leaf, salt and cayenne pepper; bring to a boil. Reduce heat to medium-low and simmer 50 minutes or until thickened; add chicken. Cook 10 more minutes or until heated through. Remove bay leaf; stir in cilantro just before serving. Serve with desired toppings.

Per cup: 154 calories, 15 grams protein, 2 grams fat (14 percent calories from fat), 0.4 gram saturated fat, 16 grams carbohydrate, 28 milligrams cholesterol, 278 milligrams sodium, 4 grams fiber.

Monday:

SOUTHWEST BRUNCH CASSEROLE

Servings: makes 8 servings

Prep time: about 15 minutes; standing time: 10 minutes

Cook time: 40 to 50 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 small red bell pepper, chopped
  • 1 (8-ounce) loaf Italian bread, cut into 1-inch cubes (about 5 cups)
  • 1 (15-ounce) can reduced-sodium black beans (or 1 1/2 cups cooked)
  • 2 cups shredded 50 percent light sharp cheddar cheese
  • 1 cup shredded Monterey jack cheese
  • 6 eggs
  • 2 cups 2 percent milk
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • 1 teaspoon cumin
  • 1/2 teaspoon coarse salt

Preheat oven to 350 degrees. Heat oil in a large nonstick skillet to medium. Add onion and pepper; cook and stir 3 minutes or until softened. Spread half of the bread cubes in a 9-by-13-inch baking dish. Layer with half of each of onion mixture, beans, cheddar and Monterey jack. Repeat layers. Beat eggs in a medium bowl until foamy. Add milk, chili powder, oregano, cumin and salt; beat until blended. Pour evenly over top layer. Press remaining bread cubes lightly into egg mixture until completely covered. Let stand 10 minutes before baking. Bake 40 to 50 minutes or until center is set and top is golden.

Per serving: 367 calories, 24 grams protein, 18 grams fat (43 percent calories from fat), 8 grams saturated fat, 31 grams carbohydrate, 172 milligrams cholesterol, 712 milligrams sodium, 5 grams fiber.

Tuesday: Heat and Eat

Spoon the leftover CHILI over BROWN RICE for a simple meal. Garnish with shredded 50 percent light cheddar cheese. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy STRAWBERRIES for dessert.

Shopping List

brown rice, 50 percent light cheddar cheese, romaine, whole-grain rolls, strawberries.

Wednesday: Express

Make a quick meal of VEGETABLE CHOWDER tonight. In a 2- or 3-quart microwaveable dish, combine 1 tablespoon butter, 1/2 cup chopped onion, 1/2 cup chopped green bell pepper and 1 cup chopped carrots. Microwave on high (100 percent power) 5 minutes or until softened. Stir in 1 (10 3/4-ounce) can condensed cream of potato soup, 1 cup 1 percent milk and 1 (16-ounce) can cream-style corn. Cover and microwave on high 8 to 10 minutes or until hot. Let stand covered 2 minutes; serve. Add GRILLED CHEESE SANDWICHES with SWEET PICKLES and CHERRY TOMATOES on the side. For dessert, try PEACHES.

Shopping List

butter, onion, green bell pepper, carrots, canned condensed cream of potato soup, 1 percent milk, canned cream-style corn, cheese and bread for sandwiches, sweet pickles, cherry tomatoes, peaches.

Thursday: Meatless

Black sesame seeds add color, texture and flavor to a SESAME PEANUT NOODLE BOWL. Serve with sliced CUCUMBERS and BREAD STICKS. APRICOTS are an easy dessert.

Shopping List

black sesame seeds, spaghetti, peanut butter, light soy sauce, white wine vinegar, light or dark sesame oil, brown sugar, ground ginger, crushed red pepper, shredded carrots, green onions, cucumbers, bread sticks, apricots.

SESAME PEANUT NOODLE BOWL

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 2 minutes, plus pasta

  • 1 tablespoon black sesame seeds
  • 8 ounces spaghetti
  • 1/4 cup peanut butter
  • 3 tablespoons light soy sauce
  • 3 tablespoons white wine vinegar
  • 2 tablespoons light or dark sesame oil
  • 1 tablespoon brown sugar
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon crushed red pepper
  • 1 cup coarsely shredded carrots
  • 2 tablespoons thinly sliced green onions (green part only)

Heat a small skillet to medium. Add sesame seeds; cook and stir about 2 minutes or until fragrant. Immediately pour out of hot pan to avoid over-toasting. Cook spaghetti according to directions. Meanwhile, mix peanut butter, soy sauce, vinegar, oil, sugar, ginger and red pepper in large bowl with wire whisk until smooth. Stir in carrots and sesame seeds. Drain spaghetti, reserving 1/4 cup cooking water. Add spaghetti and water to sesame seed mixture; toss to coat well. Sprinkle with green onion tops. Serve immediately.

Per serving: 417 calories, 13 grams protein, 15 grams fat (32 percent calories from fat), 2.6 grams saturated fat, 59 grams carbohydrate, no cholesterol, 444 milligrams sodium, 4 grams fiber.

Friday: Budget

It's time to save money with (frozen) VEGGIE BURGERS WITH AVOCADO TOPPING. For the topping: In a small bowl, mash 1 ripe Hass avocado until creamy. Mix in 1/2 cup diced seeded cucumber, 1 tablespoon fresh lemon juice, 1 teaspoon chopped green onions and 1/4 teaspoon coarse salt. Arrange a lettuce leaf on each of 4 whole-grain hamburger buns. Place a cooked burger on each leaf; top with sliced tomatoes, additional cucumber slices and the avocado mixture. Serve with OVEN FRIES (from frozen). Fresh PEARS are your dessert.

Shopping List

Hass avocado, cucumber, lemon, green onions, coarse salt, lettuce, whole-grain hamburger buns, frozen veggie burgers, tomatoes, frozen oven fries, fresh pears.

Saturday: Easy Entertaining

Any guest will like the mild flavor of BAKED FISH FILLETS. Preheat oven to 450 degrees. Coat a baking sheet with nonstick foil. In a shallow dish, combine 1/2 cup cornflake crumbs or crushed baked corn chips, 2 tablespoons cornmeal, 2 teaspoons grated parmesan cheese, 1/4 teaspoon coarse salt, 1/2 teaspoon black pepper and 1/8 teaspoon cayenne pepper. In another shallow dish, whisk together 2 egg whites until frothy. Dip 4 tilapia, sole or flounder fillets (about 6 ounces each) in egg white and then in crumb mixture to coat evenly all over. Place on baking sheet. Bake 8 to 10 minutes or until opaque throughout.

Serve with ROASTED RED POTATOES, ASPARAGUS, MIXED GREENS and WHOLE-GRAIN BREAD. For dessert, CHOCOLATE MOUSSE WITH LIGHT WHIPPED CREAM is always a favorite.

Shopping List

cornflake crumbs or baked corn chips, cornmeal, parmesan cheese, coarse salt, black pepper, cayenne pepper, eggs, tilapia, sole or flounder fillets, red potatoes, asparagus, mixed greens, whole-grain bread, chocolate mousse mix, light whipped cream.

health

7 Day Menu Planner for December 10, 2017

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

Sunday: Family

The family will enjoy the wonderful aroma and delicious taste of ROASTED PORK LOIN WITH APPLES AND CINNAMON. On the side, enjoy BAKED SWEET POTATOES and ROASTED BRUSSELS SPROUTS, MIXED GREENS and DINNER ROLLS. For dessert, enjoy a small amount of STRAWBERRY ICE CREAM.

Plan

Save enough pork and bake extra potatoes for Monday.

Shopping List

boneless pork loin roast, olive oil, pepper, ground ginger, ground nutmeg, ground cinnamon, dry white wine (or unsalted chicken broth), honey, lemon, apples, sweet potatoes to bake, Brussels sprouts, mixed greens, dinner rolls, strawberry ice cream.

ROASTED PORK LOIN WITH APPLES AND CINNAMON

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 40 minutes; standing time: 10 minutes

  • 2-pound boneless pork loin roast
  • 1 tablespoon olive oil
  • 1 teaspoon black pepper
  • 1 teaspoon ground ginger, divided
  • 1 teaspoon ground nutmeg, divided
  • 1 teaspoon ground cinnamon, divided
  • 1/2 cup dry white wine (or unsalted chicken broth)
  • 1/4 cup honey
  • 1 tablespoon fresh lemon juice
  • 2 apples, cored, peeled and sliced into wedges

Preheat oven to 350 degrees. Dry pork with paper towels and rub with olive oil, pepper and 1/2 teaspoon each ginger, nutmeg and cinnamon. Roast pork in a shallow pan for 40 minutes or 20 minutes per pound, until internal temperature is 145 degrees. Remove from oven; let stand about 10 minutes before slicing. Meanwhile, in a small bowl, mix together the other half of the spices with the wine, honey, lemon juice and apple wedges. Simmer in a small saucepan 10 minutes or until apples are tender; stir in any pork roast juices. Serve sliced pork with apples and sauce.

Per serving: 245 calories, 23 grams protein, 10 grams fat (35 percent calories from fat), 3.1 grams saturated fat, 16 grams carbohydrate, 64 milligrams cholesterol, 47 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Slice and heat the leftover PORK and serve with BAKED SWEET POTATO WEDGES. Preheat oven to 425 degrees. Slice leftover potatoes into wedges, coat with cooking spray and bake 10 minutes or until hot. Add well-rinsed, refrigerated SAUERKRAUT mixed with some caraway seeds and RYE BREAD. PEACHES are your dessert.

Shopping List

cooking spray, refrigerated sauerkraut, caraway seeds, rye bread, peaches.

Tuesday: Meatless

PASTA SKILLET WITH TOMATOES AND BEANS is easy and has great flavor. Add a ROMAINE SALAD and GARLIC BREAD. Fresh ORANGE SECTIONS are a light dessert.

Shopping List

angel hair pasta, olive oil, tomato, garlic, fresh basil, pepper, canned reduced-sodium chickpeas, Asiago cheese, balsamic vinegar, romaine, garlic bread, oranges.

PASTA SKILLET WITH TOMATOES AND BEANS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 5 minutes, plus pasta

  • 6 ounces angel hair pasta
  • 2 teaspoons olive oil
  • 2 cups chopped tomato
  • 2 cloves garlic, minced
  • 12 to 16 fresh basil leaves, chopped
  • 1/4 teaspoon pepper
  • 1 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1/2 cup (2 ounces) grated Asiago cheese
  • 2 tablespoons balsamic vinegar

Cook pasta according to directions; drain. Heat oil in a large nonstick skillet on medium-high. Add tomato and garlic; cook 2 minutes. Add cooked pasta, basil, pepper and chickpeas; cook 2 minutes. Spoon into a large serving bowl; stir in cheese and vinegar; serve.

Per serving: 344 calories, 15 grams protein, 9 grams fat (23 percent calories from fat), 2.9 grams saturated fat, 52 grams carbohydrate, 13 milligrams cholesterol, 410 milligrams sodium, 6 grams fiber.

Wednesday: Budget

Save money a delicious way with SWEET-AND-SPICY GLAZED CATFISH. We liked it with CORN-ON-THE-COB, GREEN BEANS WITH TOASTED PECANS and WHOLE-GRAIN BREAD. Make dessert easy with KIWIFRUIT.

Shopping List

catfish fillets, coarse salt, black pepper, orange marmalade, lemon, paprika, garlic, cayenne pepper, orange, cooking spray, corn-on-the-cob, green beans, pecans, whole-grain bread, kiwifruit.

SWEET-AND-SPICY GLAZED CATFISH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 8 to 10 minutes

  • 4 catfish fillets (about 6 ounces each)
  • 1/2 teaspoon coarse salt, divided
  • 1 teaspoon black pepper, divided
  • 3 tablespoons orange marmalade
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon paprika
  • 1/4 teaspoon lemon zest (yellow part only)
  • 1/4 teaspoon minced garlic
  • 1/4 teaspoon cayenne pepper
  • Lemon and orange wedges

Heat broiler. Rinse fish and pat dry. Season each fillet with 1/8 teaspoon salt and 1/4 teaspoon black pepper. In a small bowl, combine marmalade, lemon juice, paprika, lemon zest, garlic and cayenne pepper. Spread mixture on top of each fillet. Arrange fillets on a rack coated with cooking spray in a broiler pan. Broil 6 inches from heat 8 to 10 minutes or until opaque throughout. Serve immediately with fruit wedges.

Per serving: 202 calories, 28 grams protein, 5 grams fat (22 percent calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 99 milligrams cholesterol, 322 milligrams sodium, no fiber.

Thursday: Express

"Yum, yum" is the description of SAUCY ITALIAN-STYLE CHICKEN THIGHS. In a 4-quart or larger slow cooker, arrange 12 skinless boneless chicken thighs (about 3 pounds). In a medium bowl, combine 1 (14-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 (6-ounce) can no-salt-added tomato paste with Italian seasoning, 1/2 cup chopped onion, 1 tablespoon minced garlic, 1 teaspoon dried Italian seasoning, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper; mix well. Pour over chicken. Cover and cook on high for 1 hour; reduce heat to low and cook 4 to 5 hours or until chicken is tender. Serve it over BROWN RICE to soak up some of the flavorful sauce. Add an ARUGULA SALAD and ITALIAN BREAD. For dessert, PLUMS are good.

Shopping List

skinless boneless chicken thighs, canned diced tomatoes with basil, garlic and oregano, no-salt-added tomato paste with Italian seasoning, onion, garlic, dried Italian seasoning, coarse salt, pepper, brown rice, arugula, Italian bread, plums.

Friday: Kids

Remember your childhood and let the kids help prepare HOT DOGS IN CRESCENTS. Preheat oven to 425 degrees. Roll lowest-sodium, lowest-fat hot dogs in refrigerated crescent rolls. Place on baking sheet; bake 10 to 12 minutes or until golden. Serve them with MUSTARD and PICKLE RELISH. Add DELI CARROT SALAD. For dessert, top FRESH PINEAPPLE with SHREDDED COCONUT.

Shopping List

lowest-sodium, lowest-fat hot dogs, refrigerated crescent rolls, mustard, pickle relish, deli carrot salad, fresh pineapple, shredded coconut.

Saturday: Easy Entertaining

Invite guests for LAMB KEBABS. In a large resealable plastic bag, combine 2 1/2 pounds lamb (cut into 1 1/2-inch cubes), 1/4 cup olive oil and 4 fresh rosemary sprigs. Chill 3 hours. Remove lamb; discard marinade. Divide lamb among 8 metal skewers. Alternate lamb with red onion quarters (using 2 onions), 1-inch green bell pepper pieces (1 pepper), fresh mushrooms (1/2 pound), a lemon slice (1 lemon) and canned pineapple chunks (1 cup). Sprinkle kebabs with 1 teaspoon coarse salt. Grill, covered, on medium-high heat 5 minutes on each side. Serve the kebabs with RICE PILAF, fresh ZUCCHINI, a BIBB LETTUCE SALAD and CRUSTY BREAD. Buy FRUIT TARTS for dessert.

Shopping List

lamb for kebabs, olive oil, fresh rosemary, red onion, green bell pepper, fresh mushrooms, lemon, canned pineapple chunks, coarse salt, rice pilaf, fresh zucchini, Bibb lettuce, crusty bread, fruit tarts.

health

7 Day Menu Planner for December 03, 2017

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

Sunday: Family

Family day is a terrific day to serve SHEET PAN ROASTED CHICKEN AND WINTER VEGETABLES. Serve the combo entree with a SPINACH SALAD and DINNER ROLLS. Make or buy APPLE CRISP for dessert.

Plan

Save enough chicken and apple crisp for Monday.

Shopping List

small red, gold or purple potatoes, baby carrots, fresh green beans, Brussels sprouts, onion, garlic, olive oil, boneless skinless chicken breasts, lemon, fresh thyme, coarse salt, pepper, fresh spinach, dinner rolls, apple crisp.

SHEET PAN ROASTED CHICKEN AND WINTER VEGETABLES

Servings: makes 8 servings

Prep time: 25 minutes

Cook time: about 1 hour

  • 1 pound small red, gold or purple potatoes
  • 8 ounces baby carrots
  • 8 ounces fresh green beans
  • 8 ounces Brussels sprouts, halved
  • 1 medium onion, cut into lengthwise slices
  • 3 cloves garlic, sliced
  • 4 tablespoons olive oil, divided
  • 2 pounds boneless skinless chicken breasts
  • Juice and zest of 1 lemon
  • 5 sprigs fresh thyme plus more for garnish
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper

Preheat oven to 400 degrees. In a large bowl, combine potatoes, carrots, greens beans, Brussels sprouts, onion and garlic. Microwave on high for 8 minutes. Drain well. Drizzle with 3 tablespoons oil; toss to coat. Spread evenly onto a sheet pan lined with foil. Place in oven for 25 minutes; remove from oven. Place chicken on top of vegetables and drizzle with remaining oil. Sprinkle juice, zest, thyme, salt and pepper evenly over chicken and vegetables. Roast 20 to 25 minutes or until vegetables are tender and chicken reaches an internal temperature of 165 degrees. Let chicken rest 3 minutes before slicing.

To serve: Transfer chicken to cutting board and slice into servings. Place in center of a serving platter; place vegetables around chicken. Garnish with fresh thyme sprigs.

Per serving: 269 calories, 27 grams protein, 10 grams fat (33 percent calories from fat), 1.7 grams saturated fat, 18 grams carbohydrate, 73 milligrams cholesterol, 402 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Use the leftovers for CHICKEN, BLACK BEANS AND CORN SALAD WRAP. Mix cooked shredded chicken with some rinsed canned corn, reduced-sodium black beans, shredded lettuce and salsa. Serve rolled up in warm whole-grain tortillas. Add sliced AVOCADO alongside. Scoop the leftover crisp for dessert.

Shopping List

canned corn, reduced-sodium black beans, lettuce, salsa, whole-grain tortillas, avocado.

Tuesday: Kids

Wrap it up again tonight because the kids will love EASY BEEF ROLL-UPS. Spread 6 (6- or 7-inch) whole-grain tortillas with chive-and-onion cream cheese (or plain reduced-fat cream cheese), slices of deli roast beef, shredded lettuce and thin slices of tomato. Roll and cut into 3 pieces. Add CARROT SALAD. For dessert, make CHOCOLATE PUDDING with 1 percent milk, stirring in tiny marshmallows and sliced bananas for a kid's kind of dessert.

Shopping List

whole-grain tortillas, chive-and-onion cream cheese or plain reduced-fat cream cheese, deli-sliced roast beef, lettuce, tomatoes, carrot salad, instant chocolate pudding, 1 percent milk, tiny marshmallows, bananas.

Wednesday: Budget

Try CAJUN MEATLOAF WITH ROASTED SWEET POTATOES for a low-cost dinner. Serve with PEAS AND CARROTS (frozen) and CORNBREAD (from mix). For dessert, fresh PEARS are in season.

Shopping List

cooking spray, ground turkey breast, canola oil, ketchup, green bell pepper, celery, salt-free Cajun seasoning (such as Tony Chachere's or McCormick), onion powder, hot sauce, sweet potatoes, coarse salt, pepper, salsa, frozen peas and carrots, cornbread mix, fresh pears.

CAJUN MEATLOAF WITH ROASTED SWEET POTATOES

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 65 to 70 minutes; standing time: 5 minutes

  • 2 pounds ground turkey breast
  • 1 tablespoon canola oil
  • 1/3 cup ketchup
  • 1 large green bell pepper, chopped
  • 2 ribs celery, finely chopped
  • 1 tablespoon salt-free Cajun seasoning (such as Tony Chachere's or McCormick)
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon hot sauce
  • 2 pounds sweet potatoes, halved and cut into 1/2-inch slices
  • Coarse salt to taste
  • 1/4 teaspoon pepper
  • 1 tablespoon canola oil
  • 1/4 cup salsa

Preheat oven to 350 degrees. Coat a roasting pan with cooking spray. In a large bowl, mix turkey, oil, ketchup, bell pepper, celery, Cajun seasoning, onion powder and hot sauce. Shape into a 9-by-4-inch oval loaf. Place loaf in roasting pan. In another large bowl, combine potatoes, salt, pepper and oil and toss to coat. Arrange potatoes around meatloaf. Bake 65 to 70 minutes or until loaf's internal temperature reaches 165 degrees and potatoes are tender. Spoon salsa over meatloaf in the last 10 minutes of cooking. Remove from oven; let stand 5 minutes. Slice loaf and serve. (Adapted from Family Circle magazine.)

Per serving: 273 calories, 29 grams protein, 5 grams fat (16 percent calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, 77 milligrams cholesterol, 281 milligrams sodium, 4 grams fiber.

Thursday: Meatless

Your no-meat dinner of PASTA PUTTANESCA WITH MIXED OLIVES AND WALNUTS is a flavorful way to skip meat. Alongside, add an ARUGULA SALAD and WHOLE-GRAIN ROLLS. A little STRAWBERRY ICE CREAM is dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

spaghetti or linguine, extra-virgin olive oil, onion, garlic, no-salt-added diced tomatoes, pitted green olives, pitted black olives, capers, tomato paste, crushed red pepper, coarsely chopped walnuts, fresh basil, parmesan cheese, arugula, whole-grain rolls, strawberry ice cream.

PASTA PUTTANESCA WITH MIXED OLIVES AND WALNUTS

Servings: makes 6 servings:

Prep time: 15 minutes

Cook time: about 20 minutes plus pasta

  • 1 pound spaghetti or linguine
  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup chopped onion
  • 4 cloves garlic, minced
  • 2 (14-ounce) cans no-salt-added diced tomatoes
  • 3/4 cup pitted and coarsely chopped mixed olives (green and black)
  • 2 tablespoons drained capers
  • 2 tablespoons tomato paste
  • 1/2 teaspoon crushed red pepper
  • 3/4 cup coarsely chopped toasted walnuts
  • Fresh chopped basil
  • Freshly grated parmesan cheese

Cook pasta according to directions; drain. Heat oil in a large saucepan on medium. Add onion; cook 5 minutes or until softened. Add garlic; cook 1 more minute. Stir in tomatoes, olives, capers, tomato paste and red pepper; bring to a boil. Reduce to low heat; simmer 15 minutes, stirring occasionally. Toss with hot pasta. Sprinkle with walnuts; garnish with basil and parmesan, and serve.

Per serving: 481 calories, 14 grams protein, 17 grams fat (32 percent calories from fat), 2 grams saturated fat, 69 grams carbohydrate, no cholesterol, 389 milligrams sodium, 5 grams fiber.

Friday: Express

Try OVEN-BAKED OPEN-FACED TURKEY REUBEN SANDWICHES tonight. Heat a rimmed baking sheet to 450 degrees in the oven. Bring 1/3 cup cider vinegar and 2 tablespoons sugar to a boil in a large nonstick skillet on medium heat. Stir to dissolve sugar; add 1 (16-ounce) bag coleslaw mix; cover and cook, tossing occasionally, 8 to 10 minutes or until coleslaw is tender. Remove lid; simmer 1 to 2 minutes or until liquid has evaporated. Combine 3 tablespoons low-fat mayonnaise and 3 tablespoons Dijon mustard in a small bowl. Coat each of 8 slices of rye bread with cooking spray; divide and spread mayonnaise mixture on each slice. Divide and layer 8 slices Swiss cheese, coleslaw and 1 pound thinly sliced turkey on bread slices. Gently compress each sandwich; transfer to heated baking sheet. Bake 10 minutes or until toasted on bottom. Serve with SWEET POTATO CHIPS. For dessert, enjoy FRESH PINEAPPLE.

Shopping List

cider vinegar, sugar, coleslaw mix, low-fat mayonnaise, Dijon mustard, rye bread, cooking spray, Swiss cheese, sliced turkey, sweet potato chips, fresh pineapple.

Saturday: Easy Entertaining

SAUTEED SCALLOPS make a great meal for guests as well as the host, thanks to the flavor and the simplicity. Melt 2 tablespoons butter in a nonstick skillet on medium heat. Add 1 pound bay scallops and cook 1 to 2 minutes or until opaque throughout. Stir in 3 tablespoons fresh lemon juice, 1 tablespoon chopped flatleaf parsley, 3/4 teaspoon coarse salt and 3/4 teaspoon pepper. Serve over RICE. Garnish with fresh parsley. Add STEAMED ZUCCHINI, a BOSTON LETTUCE SALAD and BAGUETTES. Top the leftover ICE CREAM with warm FUDGE SAUCE for dessert.

Shopping List

butter, bay scallops, lemon, flatleaf parsley, coarse salt, pepper, rice, zucchini, Boston lettuce, baguettes, fudge sauce.

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