health

7 Day Menu Planner for January 28, 2018

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

Sunday: Family

For the Super Bowl, feed the crowd with a HONEY-ORANGE GLAZED HAM. Heat oven to 325 degrees. Place an 8-pound fully cooked boneless ham on rack in shallow roasting pan. Roast 2 hours or until thermometer registers 145 degrees (about 15 to 18 minutes per pound). Baste with orange glaze of 2 tablespoons orange juice, 1 cup honey, 1/4 teaspoon cinnamon and 1/4 teaspoon ground cloves during the last 45 minutes.

Make it easy and pick up deli COLESLAW and POTATO SALAD. Add BAKED BEANS, with SLIDER ROLLS, MUSTARD and MAYONNAISE for sandwich-making. Slice POUND CAKE for dessert and top it with STRAWBERRIES.

Plan

Save enough ham for Monday and Thursday; save enough pound cake for Monday.

Shopping List

fully cooked boneless ham, orange juice, honey, cinnamon, ground cloves, coleslaw, potato salad, baked beans, slider rolls, mustard, mayonnaise, pound cake, strawberries.

Monday: Heat and Eat

A good way to use some of the leftover ham is to add it to a SPINACH FRITTATA. Serve the spinach-laced egg dish with deli CARROT SALAD and toasted whole-wheat ENGLISH MUFFINS. Top leftover POUND CAKE with a dab of CHOCOLATE ICE CREAM for dessert.

Plan

Buy enough carrot salad for Tuesday. Save enough ice cream for Wednesday.

Shopping List

angel-hair pasta, fat-free or reduced-fat ricotta cheese, frozen egg substitute, shredded low-fat mozzarella cheese, parmesan cheese, frozen chopped spinach, lemon, coarse salt, pepper, olive oil, marinara sauce, deli carrot salad, whole-wheat English muffins, chocolate ice cream.

SPINACH FRITTATA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 6 ounces angel-hair pasta
  • 1 (15-ounce) container fat-free or reduced-fat ricotta cheese
  • 12 ounces frozen egg substitute, thawed
  • 1 cup shredded low-fat mozzarella cheese
  • 1/2 cup freshly grated parmesan cheese
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 4 ounces leftover ham slices, cut into bite-sized strips
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 teaspoons olive oil
  • 2 cups heated marinara sauce

Cook pasta according to directions; drain. Mix together ricotta cheese, egg substitute, mozzarella cheese, parmesan cheese, spinach, ham, zest, salt and pepper; add cooked pasta and mix well. Heat broiler. Wrap handle of ovenproof nonstick skillet with foil. Heat on medium-high. When hot, remove from heat. Add oil, tilting to coat. Return to heat. Add pasta mixture; press down with spatula to even. Reduce heat to medium; cook, uncovered, 5 minutes. Cover and cook 2 minutes until bottom is lightly browned (top will be slightly wet). Place skillet under broiler; broil 1 to 2 minutes or until top is set and lightly browned. Loosen with spatula; invert onto a platter and cut into 8 wedges. Serve immediately with marinara sauce.

Per serving: 273 calories, 24 grams protein, 7 grams fat (25 percent calories from fat), 3 grams saturated fat, 26 grams carbohydrate, 25 milligrams cholesterol, 930 milligrams sodium, 3 grams fiber.

Tuesday: Budget

Who cares that this SPICY MEATLOAF saves money? We liked it for its flavor.

Serve with BAKED POTATOES and the leftover CARROT SALAD. Add WHOLE-GRAIN ROLLS. PEARS are dessert.

Plan

Save enough meatloaf for Wednesday.

Shopping List

lean ground beef, ground turkey breast, reduced-sodium or regular taco seasoning mix, dry bread crumbs, onion, eggs, ketchup, canned no-salt-added diced tomatoes with green chilies, potatoes to bake, whole-grain rolls, pears.

SPICY MEATLOAF

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 hour; standing time: 10 minutes

  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 1 (1- to 1.25-ounce) packet reduced-sodium or regular taco seasoning mix
  • 1/2 cup dry bread crumbs
  • 1 small onion, chopped
  • 2 egg whites, lightly beaten
  • 1/3 cup ketchup
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chilies, partially drained

Heat oven to 425 degrees. Mix together beef, turkey, taco seasoning, crumbs, onion, egg whites and ketchup. Shape into a 6-by-10-inch loaf and place in a 9-by-13-inch baking dish lined with nonstick foil. Top evenly with diced tomatoes and chilies. Bake 45 to 60 minutes or until internal temperature is 160 degrees. Pour off pan juices. Cover and let stand 10 minutes before slicing.

Per serving: 201 calories, 28 grams protein, 4 grams fat (18 percent calories from fat), 1.2 grams saturated fat, 12 grams carbohydrate, 54 milligrams cholesterol, 449 milligrams sodium, 1 gram fiber.

Wednesday: Kids

Make the kids happy with leftover MEATLOAF CHEESEBURGERS. Top hamburger buns with meatloaf and cover with American cheese slices. Broil until the cheese is melted and meatloaf is hot.

Serve with BAKED KALE CHIPS and a LETTUCE AND CHERRY TOMATO SALAD. Leftover ICE CREAM is dessert.

Shopping List

hamburger buns, American cheese slices, baked kale chips, lettuce, cherry tomatoes.

Thursday: Express

'Tis the season for soup, and (canned) LENTIL SOUP fills the bill. Add a can of any reduced-sodium white beans (rinsed) and some chopped leftover ham to boost the flavor. Thin with water as necessary. Serve with a packaged CAESAR SALAD and CRUSTY BREAD. Sprinkle fresh PINEAPPLE CHUNKS with toasted SHREDDED COCONUT for dessert.

Plan

Toast enough coconut for Saturday.

Shopping List

canned lentil soup, canned reduced-sodium white beans, packaged Caesar salad, crusty bread, fresh pineapple chunks, shredded coconut.

Friday: Chili

This BLACK BEAN AND TURKEY CHILI WITH CORIANDER was created by Atlanta chef Nancy Waldeck, who creates flavorful (and always healthful) recipes that are also delicious. Serve it with a SLICED AVOCADO AND LETTUCE SALAD and CORNBREAD (from a mix). VANILLA PUDDING made with 1 percent milk is dessert.

Shopping List

ground turkey breast, olive oil, onion, red bell pepper, garlic, chili powder, cumin, ground coriander, dried oregano, crushed red pepper, ground cinnamon, canned no-salt-added diced tomatoes with chilies, cooked or reduced-sodium canned black beans, shredded cheddar cheese, fat-free plain Greek yogurt, fresh cilantro, avocado, lettuce, cornbread mix, vanilla pudding, 1 percent milk.

BLACK BEAN AND TURKEY CHILI WITH CORIANDER

Servings: makes about 9 cups

Prep time: 15 minutes

Cook time: about 45 minutes

  • 1 pound ground turkey breast
  • 1 tablespoons olive oil
  • 1 cup coarsely chopped onion
  • 1 red bell pepper, coarsely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons ground coriander
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon ground cinnamon
  • 2 (10-ounce) cans no-salt-added diced tomatoes with chilies, partially drained
  • 1 1/2 cups cooked or reduced-sodium canned black beans
  • GARNISHES
  • 1/2 cup shredded cheddar cheese
  • 1/4 fat-free plain Greek yogurt
  • 1/4 cup fresh cilantro, chopped

Heat a large nonstick skillet on medium-high; cook turkey 5 minutes or until no longer pink. Remove skillet from heat. Remove turkey from skillet; set aside. In same skillet, add oil and heat on medium; add onion and bell pepper and cook 6 minutes or until softened. Add garlic; cook 1 minute. Add chili powder, cumin, coriander, oregano, red pepper and cinnamon. Cook 2 minutes or until spices are fragrant. Stir in tomatoes, beans and cooked turkey; bring to boil, reduce heat to low. Simmer, uncovered, 30 minutes. Serve with garnishes. (Recipe by Chef Nancy Waldeck.)

Per cup: 184 calories, 20 grams protein, 6 grams fat (27 percent calories from fat), 1.8 grams saturated fat, 14 grams carbohydrate, 30 milligrams cholesterol, 245 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

WALNUT-CRUSTED FLOUNDER (or tilapia or sole) makes a favorite meal for guests. Combine 1/2 cup finely chopped walnuts and 1/3 cup dry bread crumbs in a pie plate or shallow container. Place 1/4 cup flour in second pie plate. Blend 1/4 cup 1 percent milk and 1 egg together in third pie plate. Heat 2 tablespoons canola oil in a large nonstick skillet on medium. Coat 4 flounder fillets (about 6 ounces each) on both sides in flour; dip into egg mixture (allowing excess to drip off). Finally, coat with walnut mixture. Cook fish 2 to 3 minutes on each side or until golden. Serve immediately.

To make the meal special, serve with your GARLIC MASHED POTATOES and FRESH BROCCOLI. Add a BOSTON LETTUCE SALAD and BAGUETTES. When you top scoops of pineapple sherbet with fresh or thawed mango chunks and sprinkle with leftover toasted coconut, you have unique PINEAPPLE SUNDAES for dessert.

Shopping List

walnuts, dry bread crumbs, flour, 1 percent milk, egg, canola oil, flounder (or tilapia or sole) fillets, potatoes to mash, garlic, fresh broccoli, Boston lettuce, baguettes, pineapple sherbet, fresh or frozen mango chunks.

health

7 Day Menu Planner for January 21, 2018

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

Sunday: Family

The flavor of BRAISED CHICKEN WITH FENNEL AND WHITE BEANS is hard to beat for family day. Add a RED-TIPPED LETTUCE SALAD and DINNER ROLLS. Buy a DEEP-DISH APPLE PIE for dessert.

Plan

Save enough chicken and pie for Monday.

Shopping List

olive oil, skinless bone-in chicken thighs and breasts, black pepper, onion, garlic, fennel bulb, yellow bell pepper, canned diced fire-roasted tomatoes, dry white wine, fresh rosemary, canned reduced-sodium cannellini beans, flatleaf parsley, red-tipped lettuce, dinner rolls, deep-dish apple pie.

BRAISED CHICKEN WITH FENNEL AND WHITE BEANS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes

  • 2 tablespoons olive oil
  • 1 1/2 pounds skinless bone-in chicken thighs
  • 1 1/2 pounds skinless bone-in chicken breasts
  • 1/8 teaspoon black pepper
  • 1 small onion, cut into thin wedges
  • 2 large cloves garlic, minced
  • 1 fennel bulb, quartered, cored and thinly sliced
  • 1 medium yellow bell pepper, cut into bite-size strips
  • 1 (28-ounce) can diced fire-roasted tomatoes (such as Muir Glen or another brand), undrained
  • 1/2 cup dry white wine
  • 1 tablespoon chopped fresh rosemary
  • 1 (15- to 19-ounce) can reduced-sodium cannellini beans, rinsed
  • Chopped flatleaf parsley for garnish

Heat oil in a large, deep skillet on medium-high. Sprinkle chicken with black pepper. Add chicken to skillet and cook 6 minutes, turning occasionally until lightly browned. Remove chicken from pan. To skillet, add onion, garlic, fennel and bell pepper. Cook 3 minutes, stirring constantly, until vegetables are softened. Add chicken, tomatoes, wine and rosemary. Heat to boiling. Reduce heat; cover and simmer 20 to 25 minutes or until chicken is tender, turning chicken once. Uncover; mix in beans. Cook, uncovered, about 5 minutes more or until sauce is slightly thickened and juices run clear. Serve in shallow bowls; garnish with parsley.

Per serving: 292 calories, 30 grams protein, 9 grams fat (29 percent calories from fat), 2 grams saturated fat, 20 grams carbohydrate, 104 milligrams cholesterol, 438 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Use the chicken leftovers for PASTA WITH CHICKEN AND MARINARA SAUCE. Shred some of the leftover chicken and add it to any marinara sauce. Spoon it over rotini pasta and garnish with freshly grated parmesan cheese. Keep it simple with a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Warm the leftover PIE for dessert.

Shopping List

marinara sauce, rotini pasta, parmesan cheese, mixed greens, whole-grain rolls.

Tuesday: Budget

We're crazy about a bowl of BEEF AND VEGETABLE SOUP on a cold winter night. In a 4-quart or larger slow cooker, place 3 medium Yukon gold potatoes, peeled and cut into 1/2-inch cubes, 2 chopped medium onions, 3 large carrots, sliced to 1/4 inch, and 3 sliced medium ribs of celery. Place 1 pound well-trimmed 1/2-inch beef cubes on top of vegetables. Add 3 cups water, 1 (14 1/2-ounce) can undrained no-salt-added diced tomatoes, 3 crushed beef bouillon cubes, 1/3 cup ketchup, 1 bay leaf and 1/3 cup pearl barley, stirring to combine. Cover and cook on low 7 to 8 hours or on high 4 to 5 hours. Remove bay leaf; stir and serve. Add a SPINACH SALAD and WHEAT THINS. Keep dessert light with SLICED PEACHES.

Tip

We're crazy about a bowl of BEEF AND VEGETABLE SOUP on a cold winter night. In a 4-quart or larger slow cooker, place 3 medium Yukon gold potatoes, peeled and cut into 1/2-inch cubes, 2 chopped medium onions, 3 large carrots, sliced to 1/4 inch, and 3 sliced medium ribs of celery. Place 1 pound well-trimmed 1/2-inch beef cubes on top of vegetables. Add 3 cups water, 1 (14 1/2-ounce) can undrained no-salt-added diced tomatoes, 3 crushed beef bouillon cubes, 1/3 cup ketchup, 1 bay leaf and 1/3 cup pearl barley, stirring to combine. Cover and cook on low 7 to 8 hours or on high 4 to 5 hours. Remove bay leaf; stir and serve. Add a SPINACH SALAD and WHEAT THINS. Keep dessert light with SLICED PEACHES.

Shopping List

Yukon gold potatoes, onions, carrots, celery, beef cubes, canned no-salt-added diced tomatoes, beef bouillon cubes, ketchup, bay leaf, pearl barley, fresh spinach, Wheat Thins, peaches.

Wednesday: Meatless

LEMON AND TOMATO RISOTTO will become one of your favorites. Serve with a LETTUCE WEDGE and ITALIAN BREAD. For dessert, munch on PEANUT BUTTER COOKIES.

Shopping List

unsalted vegetable broth, coarse salt, olive oil, shallots, arborio rice, grape tomatoes, lemon, lettuce, Italian bread, peanut butter cookies.

LEMON AND TOMATO RISOTTO

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 30 to 35 minutes

  • 4 cups unsalted vegetable broth
  • 1/2 teaspoon coarse salt
  • 1 tablespoon olive oil
  • 3 shallots, finely chopped
  • 1 cup arborio rice, uncooked
  • 1 cup grape tomatoes, halved
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon lemon zest (yellow part only)

Heat broth in a 2-quart saucepan over medium until it begins to simmer. Add salt; reduce heat to low and keep warm. Meanwhile, heat oil in a large saucepan over medium. Add shallots; cook 3 minutes or until soft. Add rice; cook and stir 2 or 3 minutes. Increase heat to medium-high; stir in 1 cup broth. Cook uncovered, stirring frequently, until broth is absorbed. Continue stirring and adding remaining broth, 1 cup at a time, allowing each cup to be absorbed before adding another. Cook until rice is tender and mixture has a creamy consistency, about 25 to 30 minutes. Stir in tomatoes, lemon juice and lemon zest. Serve immediately.

Per serving: 235 calories, 4 grams protein, 4 grams fat (14 percent calories from fat), 0.5 gram saturated fat, 47 grams carbohydrate, no cholesterol, 445 milligrams sodium, 2 grams fiber.

Thursday: Kids

The kids will give you a big hug when you serve SKILLET LASAGNA for dinner. Cook 1 pound lean ground beef, 1/4 cup chopped onion and 1/2 cup chopped carrots in a Dutch oven on medium-high about 6 minutes or until beef is no longer pink. Drain. Stir in 1 1/2 cups mafalda (mini lasagna noodles), 1 1/2 cups water, 1/2 teaspoon Italian seasoning, 2 cups red pasta sauce and 8 ounces sliced fresh mushrooms. Heat to boiling, stirring occasionally. Reduce heat to low; simmer, uncovered, 10 minutes or until pasta is tender. Sprinkle with 1/3 cup shredded low-fat mozzarella. Add a CHOPPED LETTUCE SALAD. RED AND GREEN GRAPES are an easy dessert.

Tip

The kids will give you a big hug when you serve SKILLET LASAGNA for dinner. Cook 1 pound lean ground beef, 1/4 cup chopped onion and 1/2 cup chopped carrots in a Dutch oven on medium-high about 6 minutes or until beef is no longer pink. Drain. Stir in 1 1/2 cups mafalda (mini lasagna noodles), 1 1/2 cups water, 1/2 teaspoon Italian seasoning, 2 cups red pasta sauce and 8 ounces sliced fresh mushrooms. Heat to boiling, stirring occasionally. Reduce heat to low; simmer, uncovered, 10 minutes or until pasta is tender. Sprinkle with 1/3 cup shredded low-fat mozzarella. Add a CHOPPED LETTUCE SALAD. RED AND GREEN GRAPES are an easy dessert.

Shopping List

lean ground beef, onion, carrots, mafalda pasta, Italian seasoning, red pasta sauce, fresh mushrooms, shredded low-fat mozzarella, lettuce, red and green grapes.

Friday: Express

Tonight's RAVIOLI CASSEROLE is quick to put together. Crumble 1 pound lean ground beef into a 2-quart casserole. Add 1/4 cup chopped onion. Cover and microwave on high (100 percent power) 5 to 6 minutes, stirring after 3 minutes, or until beef is no longer pink; drain. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave on high 5 to 7 minutes or until hot. Stir once. Sprinkle with 1 cup shredded 50 percent light cheddar cheese. Cover and let stand until cheese melts. Serve with ITALIAN BREAD and a packaged GREEN SALAD. For dessert, deli BROWNIES are welcome.

Shopping List

lean ground beef, onion, canned beef ravioli, 50 percent light cheddar cheese, Italian bread, packaged salad greens, deli brownies.

Saturday: Easy Entertaining

Invite guests for delicious LAMB CHILI WITH SWEET POTATOES, BLACK BEANS AND POBLANOS. Serve it with a LEAFY LETTUCE SALAD and SOURDOUGH BREAD.

For dessert, TRIPLE BERRY GRANOLA CRISP is delicious. Heat oven to 375 degrees. In an ungreased 8-by-8-inch baking dish, mix 1 (10-ounce) bag each of frozen blueberries, strawberries and raspberries, 1/4 cup sugar and 2 tablespoons flour until berries are coated. Bake 20 minutes. Stir; sprinkle with 1 1/2 cups oats-and-honey granola. Bake 15 minutes longer or until light golden and bubbly. Let stand 5 to 10 minutes before serving with VANILLA ICE CREAM.

Shopping List

olive oil, ground American lamb, onion, poblano peppers, garlic, chili powder, lamb stock or low-sodium beef broth, canned no-salt-added diced tomatoes, coarse salt, black pepper, sweet potato, dry or canned reduced-sodium black beans, cilantro, limes, avocados, sour cream, shredded cheddar cheese, tortilla chips, leafy lettuce, sourdough bread, frozen blueberries, frozen strawberries, frozen raspberries, sugar, flour, oats-and-honey granola, vanilla ice cream.

LAMB CHILI WITH SWEET POTATOES, BLACK BEANS AND POBLANOS

Servings: makes about 9 1/2 cups

Prep time: 20 minutes

Cook time: about 1 1/2 hours

  • 2 teaspoons olive oil
  • 1 pound ground American lamb
  • 1 medium onion, chopped
  • 2 poblano peppers, seeded and chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chili powder
  • 2 1/2 cups lamb stock or low-sodium beef broth
  • 2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
  • 1 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 (12-ounce) sweet potato, peeled and cut into 1/3-inch cubes
  • 3 cups cooked or canned reduced-sodium black beans

Garnishes: chopped cilantro, lime wedges, diced avocado, sour cream, shredded cheddar cheese and broken tortilla chips as desired.

Heat oil in large pot on medium-high. Add lamb; break into chunks. Stir in onion, poblano peppers and garlic and cook 15 to 20 minutes or until excess water evaporates, lamb is browned and vegetables are softened. Stir in chili powder; cook 30 seconds. Stir in stock, tomatoes, salt and black pepper; bring to boil. Reduce heat to medium-low, partially cover and cook 30 minutes at a gentle simmer. Uncover; stir in potato and beans. Continue simmering 30 minutes or until potatoes are tender and flavors blend. For thicker chili, leave pot uncovered until desired consistency. Garnish as desired and serve.

Per cup: 211 calories, 16 grams protein, 4 grams fat (17 percent calories from fat), 1.1 grams saturated fat, 28 grams carbohydrate, 27 milligrams cholesterol, 291 milligrams sodium, 7 grams fiber.

health

7 Day Menu Planner for January 14, 2018

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

Sunday: Family

Make FLANK STEAK WITH CORN RELISH for the family today. Trim a 1 1/2-pound flank steak and place in a resealable plastic bag. Mix together 1/2 cup dry red wine, 1/3 cup chopped sweet onion (such as Vidalia), 1 tablespoon low-sodium soy sauce and 2 cloves minced garlic. Add to bag, seal and refrigerate 30 minutes to overnight. Heat grill to medium. Remove steak from bag and discard marinade. Sprinkle both sides of steak with coarse salt and pepper. Grill, covered, 11 to 16 minutes (on preheated gas grill, 16 to 21 minutes) for medium-rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Carve steak across grain into thin slices.

For the relish: Combine 1 (11-ounce) can drained corn with peppers and onions, 1 tablespoon fresh lime juice, 1 teaspoon olive oil and 1 teaspoon sugar, and mix well. Serve with steak.

Add oven-baked POTATO WEDGES, steamed fresh SNOW PEAS and SOURDOUGH BREAD. For dessert, STRAWBERRY ICE CREAM is a sweet treat.

Plan

Save enough steak for Monday; save enough ice cream for Tuesday.

Shopping List

flank steak, dry red wine, sweet onion (such as Vidalia), low-sodium soy sauce, garlic, coarse salt, pepper, canned corn with peppers and onions, lime, olive oil, sugar, potatoes, fresh snow peas, sourdough bread, strawberry ice cream.

Monday: Heat and Eat

Add some extra pennies to your purse and serve STUFFED BAKED POTATOES with beef and gravy tonight. Chop the leftover beef and add to brown gravy. Heat and top split baked potatoes with the mixture. Serve with MIXED VEGETABLES (from frozen) and WHOLE-GRAIN ROLLS. ORANGE SECTIONS make an easy dessert.

Shopping List

potatoes to bake, brown gravy, frozen mixed vegetables, whole-grain rolls, oranges.

Tuesday: Express

TUNA SALAD SANDWICHES make a quick meal. Spread deli tuna salad on whole-grain toast and add lettuce and sliced tomatoes. Serve with CHICKEN NOODLE SOUP. Leftover ICE CREAM is a fine dessert.

Shopping List

deli tuna salad, whole-grain bread, lettuce, tomatoes, canned chicken noodle soup.

Wednesday: Chili

This CHICKPEA AND SWISS CHARD CHILI will take your taste buds in a new direction. Add CELERY STICKS with HUMMUS and CRUSTY ROLLS. GINGERSNAPS and SLICED APPLES are a crunchy dessert.

Shopping List

bacon, onion, baby carrots, garlic, coarse salt, pepper, canned crushed tomatoes, unsalted chicken stock or broth, canned reduced-sodium chickpeas, Swiss chard, canned chipotles in adobo sauce, shredded Monterey jack cheese, celery, hummus, crusty rolls, gingersnaps, apples.

CHICKPEA AND SWISS CHARD CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 6 slices bacon, chopped
  • 1 large onion, chopped
  • 1/2 cup baby carrots, halved
  • 2 cloves garlic, thinly sliced
  • Coarse salt to taste
  • Pepper to taste
  • 1 (28-ounce) can crushed tomatoes
  • 2 cups unsalted chicken stock or broth
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 pound Swiss chard, leaves and stems chopped
  • 3 chipotles in adobo sauce, minced
  • Shredded Monterey jack cheese for garnish

In a Dutch oven on medium-high, cook bacon 7 minutes, stirring occasionally, until the fat is rendered. Add onion, carrots, garlic, salt and pepper and cook 8 to 10 minutes. Add tomatoes, stock, chickpeas, chard and chipotles; bring to boil. Simmer on medium-low 10 minutes or until chili is thickened and chard is wilted and just tender. Garnish with cheese. (Adapted from Food and Wine magazine.)

Per serving: 250 calories, 14 grams protein, 3 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 42 grams carbohydrate, 7 milligrams cholesterol, 853 milligrams sodium, 13 grams fiber.

Thursday: Meatless

It's beautiful, vegetarian and delicious, so STUFFED SPAGHETTI SQUASH WITH PECANS, KALE AND DRIED CRANBERRIES will please everyone. Serve it with BLACK BEANS, MIXED GREENS and BRAN MUFFINS. Make BUTTERSCOTCH PUDDING with 1 percent milk for dessert.

Plan

Prepare enough pudding for Friday.

Shopping List

spaghetti squash, olive oil, onion, garlic, kale or spinach, pecan halves, dried cranberries, fresh sage leaves (optional), coarse salt, pepper, balsamic vinegar, maple syrup, black beans, mixed greens, bran muffins, butterscotch pudding mix, 1 percent milk.

STUFFED SPAGHETTI SQUASH WITH PECANS, KALE AND DRIED CRANBERRIES

Servings: makes 2 servings

Prep time: 20 minutes

Cook time: less than 20 minutes; standing time: 3 minutes

  • 1 spaghetti squash (2 to 2 1/2 pounds), cut in half horizontally
  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 3 cloves garlic, coarsely chopped
  • 2 heaping handfuls chopped kale or spinach
  • 1/4 cup pecan halves
  • 1/4 cup dried cranberries
  • 4 to 5 fresh sage leaves, torn (optional)
  • 1/4 teaspoon coarse salt, plus additional to taste
  • 1/4 teaspoon pepper, plus additional to taste
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons maple syrup, plus additional to taste

Cut squash in half; scoop out seeds. Slice each bottom to create a flat surface. Microwave 6 minutes per pound, cut side down in baking dish; let stand 3 minutes; drain.

Meanwhile, heat oil in a large nonstick skillet on medium-high and add onion. Cook 2 to 3 minutes. Lower heat to medium. Add garlic; cook 2 to 3 minutes, until fragrant and golden. Add kale, pecans and dried cranberries; continue stirring, lowering heat if necessary, until kale is wilted. Stir in sage, salt and pepper. Add vinegar and syrup. Turn heat off.

Unravel and fluff the squash strands with a fork. Sprinkle each half with a generous pinch of salt and pepper, a drizzle of oil and syrup (about a teaspoon each), and toss the strands well with fork.

Divide the filling between the two shells; using a fork, gently mix it with the strands and mound it up high. Taste, adjust salt and syrup, and serve.

NOTE: Double the ingredients for 4 servings.

Per serving: 315 calories, 5 grams protein, 17 grams fat (46 percent calories from fat), 2 grams saturated fat, 41 grams carbohydrate, no cholesterol, 291 milligrams sodium, 6 grams fiber.

Friday: Budget

SAVORY BEET AND GOAT CHEESE TART will please everyone. Serve it with a SPINACH SALAD WITH HARD-BOILED EGG SLICES. Add leftover BUTTERSCOTCH PUDDING for dessert.

Shopping List

olive oil, onion, refrigerated pie crust, sliced pickled beets, herb-and-garlic goat cheese, dried or fresh thyme, fresh spinach, eggs.

SAVORY BEET AND GOAT CHEESE TART

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 tablespoon olive oil
  • 1 large onion, thinly sliced (about 2 cups)
  • 1 refrigerated pie crust (from a 15-ounce package)
  • 1 (16-ounce) jar sliced pickled beets, well-drained
  • 1 (8-ounce) package herb-and-garlic goat cheese
  • 1 teaspoon dried thyme (or 2 tablespoons fresh, chopped)

Heat oven to 450 degrees. In a large nonstick skillet, heat oil on medium-high. Add onion; cook and stir 15 minutes or until golden brown. Remove from heat. Unroll crust and place on ungreased baking sheet. Spread onion evenly over crust, leaving a 1-inch border. Arrange beets over onions and dot with goat cheese. Sprinkle with thyme. Fold about 2 inches of pastry edge over beets, crimping edges to fit. (Center will be uncovered.) Bake 20 minutes or until crust is golden. Slice into wedges and serve.

Per serving: 230 calories, 4 grams protein, 13 grams fat (50 percent calories from fat), 6.2 grams saturated fat, 26 grams carbohydrate, 23 milligrams cholesterol, 337 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Expect rave reviews when you serve your guests FISH FILLETS WITH LEMON CAPER SAUCE. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Sprinkle 6-ounce tilapia (or sole or flounder) fillets with coarse salt and pepper to taste. Place fish in pan; cook 3 minutes on each side or until fish is opaque throughout. Remove fish from pan and cover to keep warm. Melt 1 teaspoon butter in pan. Add 1 clove minced garlic; cook 1 minute or until lightly browned. Add 3/4 cup unsalted chicken broth, scraping pan to loosen browned bits. Bring to boil; cook until reduced to 1/4 cup (about 6 minutes). Stir in 2 tablespoons capers and 1 tablespoon lemon juice; cook 3 minutes or until sauce is slightly thickened. Remove from heat; stir in 1 tablespoon minced flatleaf parsley. Spoon sauce over fish and serve immediately.

Add QUINOA PILAF, fresh BROCCOLI, a BOSTON LETTUCE SALAD and BAGUETTE. CHEESECAKE with BLUEBERRIES is a perfect dessert.

Shopping List

olive oil, tilapia (or sole or flounder), coarse salt, pepper, butter, garlic, unsalted chicken broth, capers, lemon, flatleaf parsley, quinoa pilaf, fresh broccoli, Boston lettuce, baguette, cheesecake, blueberries.

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