health

7 Day Menu Planner for December 31, 2017

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

Sunday: Family

Make the day special and serve ROASTED PORK LOIN WITH PINE NUT STUFFING. Serve the juicy pork roast with aromatic BASMATI RICE. Add a RED-TIP LETTUCE SALAD and NAAN. Slice ANGEL FOOD CAKE for dessert and top it with a dab of STRAWBERRY ICE CREAM.

Plan

Save enough pork, rice and cake for Monday. Save enough ice cream for Tuesday.

Shopping List

canola oil, yellow onion, frozen chopped spinach, bread (for crumbs), canned pears, pine nuts, coarse salt, dried sage, pepper, dried thyme, boneless pork loin roast, basmati rice, red-tip lettuce, naan, angel food cake, strawberry ice cream.

ROASTED PORK LOIN WITH PINE NUT STUFFING

Servings: makes 15 servings

Prep time: 25 minutes

Cook time: about 80 minutes (20 minutes per pound); standing time: 10 minutes

  • 1 teaspoon canola oil
  • 1/4 cup finely chopped yellow onion
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 3/4 cup soft bread crumbs
  • 1 (15-ounce) can pears, drained and diced
  • 1/2 cup toasted pine nuts
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon freshly ground pepper
  • 1/4 teaspoon dried thyme
  • 1 (4-pound) boneless pork loin roast, well-trimmed

Preheat oven to 325 degrees. In a large nonstick skillet, heat oil over medium. Add onion and cook 3 to 5 minutes or until softened. Remove from heat; stir in spinach, bread crumbs, pears, pine nuts, salt, sage, pepper and thyme. Set aside. Cut a lengthwise pocket in roast to 1/2 inch of ends and uncut side. Spoon stuffing into pocket; tie securely with heavy string. Season with salt and pepper to taste. Place on rack in large roasting pan. Bake 2 hours or until internal temperature reaches 145 degrees. Remove from oven; cover and let stand 10 minutes before slicing and serving.

Per serving: 224 calories, 26 grams protein, 11 grams fat (43 percent calories from fat), 3.3 grams saturated fat, 6 grams carbohydrate, 68 milligrams cholesterol, 107 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Warm the leftover PORK SLICES. Toss cooked TINY GREEN PEAS (from frozen) with warmed leftover RICE and stir in chopped fresh mint. Add WHOLE-GRAIN ROLLS. Spoon PEACHES over leftover CAKE for dessert.

Shopping List

frozen tiny green peas, fresh mint, whole-grain rolls, peaches.

Tuesday: Express

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups chopped cooked chicken (from rotisserie or other cooked chicken) and 2 cups tabbouleh from the deli. Toss them both with Dole's (or another brand) Sunflower Ranch Salad kit using half the salad dressing. Serve with CRUSTY ROLLS. Scoop leftover ICE CREAM for dessert.

Tip

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups chopped cooked chicken (from rotisserie or other cooked chicken) and 2 cups tabbouleh from the deli. Toss them both with Dole's (or another brand) Sunflower Ranch Salad kit using half the salad dressing. Serve with CRUSTY ROLLS. Scoop leftover ICE CREAM for dessert.

Shopping List

cooked chicken, deli tabbouleh, Dole (or another brand) Sunflower Ranch Salad kit, crusty rolls.

Wednesday: Budget

For an easy budget meal, ITALIAN WHITE BEANS WITH CHICKEN has a good flavor. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon fresh chopped basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot. Serve with MIXED GREENS and GARLIC BREAD. FRESH PEARS are dessert.

Tip

For an easy budget meal, ITALIAN WHITE BEANS WITH CHICKEN has a good flavor. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon fresh chopped basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot. Serve with MIXED GREENS and GARLIC BREAD. FRESH PEARS are dessert.

Shopping List

olive oil, fresh basil, garlic, rotisserie chicken, oil-packed chopped sun-dried tomatoes, sliced black olives, reduced-sodium white beans, mixed greens, garlic bread, fresh pears.

Thursday: Meatless

Make it slow cooker time with LENTIL STEW. Serve with MIXED GREENS and SOURDOUGH BREAD. PLUMS are a simple dessert.

Shopping List

dried lentils, acorn squash, marinara sauce, green bell pepper, baking potato, onion, garlic, frozen cut green beans, olive oil, mixed greens, sourdough bread, plums.

LENTIL STEW

Servings: makes about 14 cups

Prep time: 15 minutes

Cook time: 6 to 7 hours on low

  • 1 1/2 cups dried lentils
  • 3 cups water
  • 1 small acorn squash (about 1 1/4 pounds), peeled, seeded and cut into 1-inch pieces
  • 2 cups marinara sauce
  • 1 medium green bell pepper, cut into 1-inch pieces
  • 1 medium baking potato cut, into 1-inch pieces
  • 1 small onion, chopped
  • 1 teaspoon minced garlic
  • 1 (10-ounce) package frozen cut green beans
  • 1 tablespoon olive oil
  • 1/2 cup water (if needed)

Combine lentils and water in a 4-quart or larger slow cooker. In a large bowl, combine squash, marinara sauce, bell pepper, potato, onion and garlic; mix well. Add to slow cooker. Cook on low 6 hours; add green beans and oil. If too thick, stir in additional water. Cook 1 more hour or until lentils and vegetables are done; serve.

Per 1-cup serving: 140 calories, 8 grams protein, 2 grams fat (11 percent calories from fat), 0.3 gram saturated fat, 25 grams carbohydrate, no cholesterol, 175 milligrams sodium, 5 grams fiber.

Friday: Kids

HAM AND CHEESE MELT will satisfy kids and adults, too. Spread one side of 8 slices multigrain bread with 1/2 teaspoon softened butter. Place 4 slices bread, buttered side down, on grill. Add 4 thin slices provolone cheese, 4 well-drained pineapple rings and 4 thin slices ham. Add second slices of bread, buttered side up. Cook over medium heat 3 to 4 minutes per side or until bread is toasted and cheese is melted. Serve with OVEN FRIES (from frozen). Dip APPLE SLICES in VANILLA YOGURT for dessert.

Shopping List

multigrain bread, butter, provolone cheese, pineapple rings, sliced ham, frozen oven fries, apples, vanilla yogurt.

Saturday: Easy Entertaining

Invite guests for simple and delicious SEARED SHRIMP WITH PEAS AND YELLOW RICE. Serve with a ROMAINE SALAD and BAGUETTES. BREAD PUDDING is dessert.

Shopping List

canola oil, medium shrimp (shelled and deveined), butter, yellow rice mix (such as Zatarain's or another brand), frozen green peas, green onion, lemons, romaine, baguettes, bread pudding.

SEARED SHRIMP WITH PEAS AND YELLOW RICE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes; standing time: 5 minutes

  • 1 to 2 tablespoons canola oil, divided
  • 1 pound medium shrimp, shelled and deveined
  • 2 1/2 cups water
  • 2 tablespoons butter
  • 1 (12-ounce) package yellow rice mix (such as Zatarain's or another brand)
  • 3/4 cup green peas (thawed from frozen)
  • 1/4 cup sliced green onion
  • 1 tablespoon lemon juice
  • Lemon slices for garnish

Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1/3 of the shrimp; cook 2 minutes or until browned on both sides. Remove shrimp; keep warm. Repeat with remaining shrimp and oil as needed. Add water and butter to same skillet; bring to a boil. Stir in rice mix; return to bowl. Reduce heat to low; cover and simmer 25 minutes or until rice is tender. Stir in shrimp, peas, onions and juice until well-mixed. Cover; remove from heat. Let stand 5 minutes before serving. Garnish with lemon slices.

Per serving: 490 calories, 32 grams protein, 10 grams fat (18 percent calories from fat), 4 grams saturated fat, 70 grams carbohydrate, 198 milligrams cholesterol, 1,328 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for December 24, 2017

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

Sunday: Entertaining

Tuck the children in early and invite some friends for BEEF TENDERLOIN STEAKS WITH BLUE CHEESE TOPPING. Serve with GARLIC MASHED POTATOES, a CAESAR SALAD and DINNER ROLLS. For dessert, CHOCOLATE CAKE and VANILLA ICE CREAM with SLICED STRAWBERRIES will ring in the New Year in style.

Plan

Save enough ice cream and strawberries for Monday and enough mashed potatoes and cake for Tuesday.

Shopping List

cream cheese, crumbled blue cheese, plain yogurt, onion, ground white pepper, beef tenderloin steaks, garlic, coarse salt, fresh parsley, garlic mashed potatoes, Caesar salad, dinner rolls, chocolate cake, vanilla ice cream, strawberries.

BEEF TENDERLOIN STEAKS WITH BLUE CHEESE TOPPING

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • For the topping:
  • 2 tablespoons cream cheese
  • 4 teaspoons crumbled blue cheese
  • 4 teaspoons plain yogurt
  • 2 teaspoons minced onion
  • Dash ground white pepper
  • For the beef:
  • 4 beef tenderloin steaks, cut 1 inch thick (about 1 pound total)
  • 1 large clove garlic, halved
  • 1/2 teaspoon coarse salt
  • 2 teaspoons chopped fresh parsley

Combine topping ingredients in small bowl. Rub steaks with garlic. Place steaks on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium rare (145 degrees) to medium (160 degrees) doneness, turning once. One to 2 minutes before steaks are done, top evenly with topping.

To grill instead, place steaks on grid over medium, ash-covered coals. Grill, covered, 10 to 14 minutes for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. One minute before steaks are done, top evenly with topping.

After removing from heat, season with salt, sprinkle with parsley and serve.

Per serving: 179 calories, 22 grams protein, 9 grams fat (47 percent calories from fat), 4.1 grams saturated fat, 1 gram carbohydrate, 69 milligrams cholesterol, 350 milligrams sodium, no fiber.

Monday: Budget

Start the New Year in a traditional good-luck way by making HOPPIN' JOHN. Take no chances on your luck and add COLLARD GREENS and CORNBREAD (from mix). Top leftover ICE CREAM with leftover STRAWBERRIES for dessert.

Shopping List

olive oil, onion, celery, garlic, dried thyme, canned reduced-sodium or dried black-eyed peas, canned no-salt-added petite diced tomatoes, canned diced green chilies, unsalted chicken broth, coarse salt, pepper, vegetarian sausage or mild turkey sausage, brown rice, collard greens, cornbread mix.

HOPPIN' JOHN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 4 to 6 hours on low

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 rib celery, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 3 cups cooked or canned reduced-sodium black-eyed peas, rinsed
  • 1 (14 1/2-ounce) can no-salt-added petite diced tomatoes, drained
  • 1 (4-ounce) can diced green chilies, drained
  • 1 cup unsalted chicken broth
  • Coarse salt
  • Freshly ground pepper
  • 8 ounces vegetarian sausage or mild turkey sausage
  • 3 cups cooked brown rice

Heat oil in a large nonstick skillet on medium. Add onion and celery and cook 5 minutes or until softened. Stir in garlic and thyme. Transfer to a 4-quart or larger slow cooker. Add peas, tomatoes, chilies, broth, and salt and pepper to taste. Cover and cook on low 4 to 6 hours. About 15 minutes before serving, heat a large nonstick skillet on medium. Crumble and cook sausage about 6 to 8 minutes or until no longer pink. Add to slow cooker along with cooked rice, stirring to combine; serve.

Per serving: 322 calories, 18 grams protein, 5 grams fat (15 percent calories from fat), 0.8 gram saturated fat, 51 grams carbohydrate, no cholesterol, 399 milligrams sodium, 11 grams fiber.

Tuesday: Budget

It's time to save money to pay those holiday bills, and STUFFED MEATLOAF is a tasty way to economize. Serve the spinach-filled loaf with leftover MASHED POTATOES, GREEN BEANS and WHOLE-GRAIN ROLLS. Enjoy leftover CAKE for dessert.

Plan

Save enough meatloaf for Wednesday.

Shopping List

sun-dried tomatoes, frozen chopped spinach, onion, reduced-fat crumbled feta cheese, ground turkey breast or ground chicken, quick or old-fashioned oats, garlic powder, dried oregano, pepper, 1 percent milk, green beans, whole-grain rolls.

STUFFED MEATLOAF

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes; standing time: 5 minutes

  • 1/4 cup sun-dried tomatoes (about 1 ounce)
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1/2 cup chopped onion
  • 1/4 cup reduced-fat crumbled feta cheese
  • 1 1/2 pounds ground turkey breast or ground chicken
  • 1 cup quick or old-fashioned oats
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 1/2 cup 1 percent milk

Preheat oven to 400 degrees. Soften tomatoes according to package directions; set aside. In a medium nonstick skillet, cook spinach and onion on low 4 to 5 minutes or until onion is tender. Remove from heat; cool slightly. Stir in cheese and set aside. In a large bowl, combine turkey or chicken, oats, garlic powder, oregano, pepper, milk and reserved sun-dried tomatoes; mix lightly but thoroughly. Coat a baking rack with cooking spray and place in a broiler pan lined with foil. Shape two-thirds of meat mixture into a 9-by-6-inch loaf on rack. Make a deep indentation down center of loaf, leaving a 1 1/2-inch edge around indentation; fill with spinach mixture. Top with remaining meat mixture to encase spinach filling. Bake 30 to 35 minutes or until juices reach 165 degrees. Let stand 5 minutes and slice.

Per serving: 168 calories, 25 grams protein, 3 grams fat (13 percent calories from fat), 0.8 gram saturated fat, 12 grams carbohydrate, 60 milligrams cholesterol, 134 milligrams sodium, 3 grams fiber.

Wednesday: Heat and Eat

One of the best things about meatloaf is the MEATLOAF SANDWICHES that are sure to follow. Serve slices of the leftover loaf on focaccia bread topped with fresh watercress. Add BAKED VEGGIE CHIPS. For dessert, PLUMS are easy.

Shopping List

focaccia bread, watercress, baked veggie chips, plums.

Thursday: Meatless

Skip meat for delicious MUSHROOM FARFALLE WITH GOAT CHEESE. Cook 8 ounces farfalle according to directions. Meanwhile, heat 1 tablespoon canola oil in a large nonstick skillet on medium high. Add 12 ounces sliced crimini mushrooms and cook for about 5 minutes or until liquid is reduced. Add 1 tablespoon garlic and 2 tablespoons dry white wine; stir. Add 1/4 cup half-and-half, 1/2 teaspoon coarse salt and 1/2 cup unsalted vegetable broth (or more, if needed). While pasta is still warm, stir in 2 tablespoons parmesan cheese. Just before serving, stir in 4 cups chopped fresh spinach and 3 ounces crumbled goat cheese. Stir to combine. Serve with a ROMAINE SALAD and GARLIC BREAD. Slice KIWIFRUIT for dessert.

Shopping List

farfalle pasta, canola oil, crimini mushrooms, garlic, dry white wine, half-and-half, coarse salt, unsalted vegetable broth, parmesan cheese, fresh spinach, goat cheese, romaine, garlic bread, kiwifruit.

Friday: Express

Drop by the deli and check out their SOUP OF THE DAY. Pair the soup with deli EGG SALAD mounded on packaged SALAD GREENS. Sprinkle the egg salad with chopped fresh dill if desired. Add unsalted WHEAT THINS or another salt-free cracker. Fresh PINEAPPLE is an easy dessert.

Shopping List

deli soup of the day, deli egg salad, packaged salad greens, fresh dill if desired, Wheat Thins or other unsalted crackers, fresh pineapple.

Saturday: Family

Gather the family for GOLDEN CHICKEN WITH POTATOES AND MUSHROOMS. Preheat oven to 400 degrees. Place 3 1/2 to 4 pounds bone-in chicken breasts and thighs in a roasting pan. Drizzle with 1 tablespoon olive oil. Season with coarse salt and pepper to taste. In a large bowl, combine 1 1/2 pounds red potatoes (cut into 1-inch pieces) and 8 ounces whole white mushrooms (quartered), chopped leaves from 3 fresh rosemary sprigs, 1 tablespoon olive oil, and salt and pepper to taste. Scatter the potatoes and mushrooms around chicken. (If vegetables don't fit in a single layer, place some under the chicken.) Roast 45 minutes or until chicken reaches an internal temperature of 165 degrees. Remove from oven; let stand 5 minutes and serve. Alongside, add steamed FRESH BROCCOLI, a LETTUCE WEDGE and SOURDOUGH BREAD. BOSTON CREAM PIE is always a favorite dessert.

Shopping List

bone-in chicken breasts and thighs, olive oil, coarse salt, pepper, red potatoes, whole white mushrooms, fresh rosemary, fresh broccoli, lettuce, sourdough bread, Boston cream pie.

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.

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