health

7 Day Menu Planner for January 07, 2018

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

Sunday: Family

Gather the family and splurge for a juicy LEG OF LAMB. Serve it with SEASONED COUSCOUS: Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup fresh parsley and fresh mint to taste, and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and chopped cucumber (peeled and seeded). Toss and serve. Add STIR-FRIED KALE and FLATBREAD. Buy a PEACH CRISP for dessert.

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Tip

Gather the family and splurge for a juicy LEG OF LAMB. Serve it with SEASONED COUSCOUS: Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup fresh parsley and fresh mint to taste, and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and chopped cucumber (peeled and seeded). Toss and serve. Add STIR-FRIED KALE and FLATBREAD. Buy a PEACH CRISP for dessert.

Plan

Save enough lamb and crisp for Monday.

Shopping List

bone-in leg of lamb, garlic, olive oil, dried oregano, dried thyme, coarse salt, pepper, couscous, cider vinegar, fresh parsley, fresh mint, tomato, cucumber, kale, flatbread, peach crisp.

LEG OF LAMB

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 1 hour 15 minutes; standing time: 15 minutes

  • 1 (4- to 5-pound) well-trimmed, bone-in leg of lamb
  • 3 cloves garlic, sliced
  • 1 1/2 teaspoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Coarse salt and freshly ground pepper to taste
  • 3/4 cup water

Heat oven to 350 degrees. Make short, deep slits all over lamb and fill with garlic slices. Rub lamb with oil and sprinkle with oregano, thyme, salt and pepper. Place on rack in shallow roasting pan. Roast 1 hour. Add water to pan and roast 15 to 20 minutes or until internal temperature is 145 degrees for medium-rare. Transfer to serving platter, tent with foil and let stand 15 minutes. Meanwhile, de-fat pan juices. Discard fat and reheat juices. Carve roast and serve with pan juices.

Per serving: 165 calories, 26 grams protein, 6 grams fat (34 percent calories from fat), 2 grams saturated fat, no carbohydrate, 80 milligrams cholesterol, 77 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover lamb in TEX-MEX LAMB ENCHILADAS. Heat oven to 350 degrees. In a nonstick skillet, cook 1 clove garlic (minced), 1/2 cup chopped green bell pepper and 1/4 cup chopped celery for 5 minutes or until softened. Add 2 cups chopped cooked (leftover) lamb and cook 3 minutes or until hot. Soften 8 (6-inch) flour tortillas according to directions. Spoon lamb mixture into center of tortillas and roll. Place seam side down in a 7-by-11-inch baking dish coated with cooking spray. Top with 2 cups salsa. Cover tightly with foil. Bake 20 minutes. Uncover and top with 1/2 cup shredded Mexican-blend cheese and bake 5 minutes or until cheese melts. Garnish with reduced-fat sour cream and sliced green onions. Serve with BROWN RICE and SLICED AVOCADOS. Warm the leftover CRISP for dessert.

Plan

Cook enough rice for Tuesday.

Shopping List

garlic, green bell pepper, celery, flour tortillas, cooking spray, salsa, shredded Mexican-blend cheese, reduced-fat sour cream, green onions, brown rice, avocados.

Tuesday: Chili

Warm up with a big bowl of VEGETABLE BEAN CHILI tonight. Serve the chili over leftover RICE. Garnish with chopped jalapeno peppers. Add crisp MIXED GREENS and CHEESE TOAST. Fresh PINEAPPLE CHUNKS with shredded coconut make a good dessert.

Plan

Save enough coconut for Thursday.

Shopping List

canola oil, onion, garlic, chili powder, red and green bell peppers, zucchini, yellow squash, dried oregano, cayenne pepper, canned diced fire-roasted tomatoes, canned corn with peppers and onions, black beans, coarse salt, reduced-fat sour cream, shredded 50 percent light cheddar cheese, jalapeno peppers, mixed greens, cheese and bread for toast, fresh pineapple chunks, shredded coconut.

VEGETABLE BEAN CHILI

Servings: makes 8 servings

Prep time: 25 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 teaspoon minced garlic
  • 2 to 4 tablespoons chili powder
  • 1 medium red bell pepper, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium zucchini, chopped
  • 1 medium yellow squash, chopped
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1 (14 1/2-ounce) can diced fire-roasted tomatoes, undrained
  • 1 (11-ounce) can corn with peppers and onions, drained
  • 3 cups cooked black beans
  • 1/4 teaspoon coarse salt
  • Reduced-fat sour cream for garnish
  • Shredded 50 percent light cheddar cheese for garnish

Heat oil in a Dutch oven over medium. Add onion, garlic and chili powder; cook 5 minutes or until onion is softened. Add red and green peppers; cook 7 minutes or until all vegetables are softened. Add zucchini, yellow squash, oregano and cayenne pepper and cook 5 minutes. Add tomatoes; cook 10 minutes. Stir in corn, beans and salt; cook 5 minutes or until thoroughly heated. Garnish with sour cream and cheese and serve.

Per serving: 181 calories, 9 grams protein, 3 grams fat (14 percent calories from fat), 0.3 grams saturated fat, 32 gram carbohydrate, no cholesterol, 337 milligrams sodium, 9 grams fiber.

Wednesday: Budget

Count the savings when you serve ORZO PILAF for dinner. Cook 1 1/4 cups (about 8 ounces) orzo according to directions. Heat 1 tablespoon olive oil in large nonstick skillet on medium. Add 1/2 cup chopped onion, 2 cloves minced garlic and 2 teaspoons peeled, finely chopped fresh ginger; cook 5 minutes or until softened. Stir in 1 (10-ounce) package frozen tiny green peas (thawed), 1/4 teaspoon coarse salt, 1/4 teaspoon pepper and 1/2 cup unsalted chicken broth. Bring to boil. Stir in cooked orzo; reduce heat to medium-low and cook 3 minutes or until heated through. Stir in 1 tablespoon butter, 2 tablespoons fresh lemon juice and 1/2 cup packed chopped fresh mint leaves; toss and serve. Serve with a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. CHOCOLATE ICE CREAM is an easy dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

orzo, olive oil, onion, garlic, fresh ginger, frozen tiny green peas, coarse salt, pepper, unsalted chicken broth, butter, lemon, fresh mint, Bibb lettuce, whole-grain rolls, chocolate ice cream.

Thursday: Kids

The kids will enjoy WIENERWICHES. Heat oven to 375 degrees. Toast 4 split whole-grain hamburger buns 3 to 4 minutes in the oven. Form 4 lowest-fat, lowest-sodium hot dogs into circles by partially slicing through hot dogs every 1/2 inch. Secure ends of circles with toothpicks. Boil 2 to 4 minutes or until thoroughly heated. Meanwhile, heat 1/2 cup canned vegetarian baked beans. Place hot dogs on buns, remove toothpicks and spoon 2 tablespoons beans into center of each dog. Smear with mustard if desired. Serve with deli CARROT RAISIN SALAD and baked OVEN FRIES (from frozen). Leftover CHOCOLATE ICE CREAM sprinkled with leftover coconut is good for dessert.

Plan

Buy enough carrot salad for Friday.

Shopping List

whole-grain hamburger buns, lowest-fat, lowest-sodium hot dogs, canned vegetarian baked beans, mustard (if desired), deli carrot raisin salad, frozen oven fries.

Friday: Express

Make ARTICHOKE, FETA CHEESE AND TOMATO SANDWICHES for a quick meal. Cut focaccia bread into sandwich-sized pieces. Top with sliced marinated artichokes, sliced tomatoes, crumbled feta cheese and lettuce. Serve with leftover CARROT RAISIN SALAD. PEARS are your dessert.

Shopping List

focaccia bread, marinated artichokes, tomatoes, crumbled feta cheese, lettuce, pears.

Saturday: Easy Entertaining

Invite guests for easy BROWN SUGAR AND MUSTARD CHICKEN BREASTS. Serve with BAKED SWEET POTATOES and GREEN BEANS WITH GARLIC. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

light brown sugar, stone-ground mustard, boneless skinless chicken breasts, cooking spray, sweet potatoes to bake, green beans, garlic, mixed greens, whole-grain rolls, fruit tarts.

BROWN SUGAR AND MUSTARD CHICKEN BREASTS

Servings: makes 4 servings

Prep time: 5 minutes

Cook time: 25 to 30 minutes

  • 1/3 cup light brown sugar
  • 1/4 cup stone-ground mustard
  • 1 1/2 pounds boneless skinless chicken breasts

Heat oven to 400 degrees. In a medium bowl, mix sugar and mustard. Place chicken in a 9-by-13-inch baking dish coated with cooking spray. Pour sugar-mustard paste over chicken. Bake 25 to 30 minutes or until chicken reaches 165 degrees. Remove chicken to a plate; cover and keep warm. Pour pan juices into a small saucepan; bring to boil. Boil 2 to 3 minutes or until sauce slightly thickens. (Sauce will thin as it cools.) Slice breasts before serving; spoon sauce over slices.

Per serving: 280 calories, 36 grams protein, 4 grams fat (15 percent calories from fat), 1 gram saturated fat, 19 grams carbohydrate, 109 milligrams cholesterol, 563 milligrams sodium, no fiber.

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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.

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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.

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