health

7 Day Menu Planner for February 04, 2018

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

Sunday: Family

There's hardly anything easier to prepare than a BAKED TURKEY BREAST. Serve it with your MACARONI AND CHEESE. Stir in a drained can of diced tomatoes with green chilies (such as Rotel) to perk up the flavor. Alongside, add a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough turkey and pie for Monday.

Shopping List

turkey breast to roast, macaroni and cheese, diced tomatoes with green chilies (such as Rotel), fresh spinach, whole-grain rolls, Boston cream pie.

Monday: Heat and Eat

Use the leftover turkey for TURKEY MELTS. Set oven to broil. Place 4 slices toasted whole-grain bread on a baking sheet. Spread 2 teaspoons grainy mustard on each slice. Top each with 2 slices turkey and slices from 1 apple, then divide 1 cup shredded cheddar cheese among sandwiches. Broil 6 inches from heat source until cheese melts. Serve open-faced with BROWN RICE and a ROMAINE SALAD. Slice the leftover PIE for dessert.

Shopping List

whole-grain bread, grainy mustard, apple, shredded cheddar cheese, brown rice, romaine.

Tuesday: Kids

Make SLOPPY JOES from a seasoning mix and serve them over WHOLE-GRAIN HAMBURGER BUNS. Add OVEN FRIES (from frozen) and CARROT AND CELERY STICKS. PEACHES make a good dessert.

Shopping List

lean ground beef, sloppy Joe seasoning mix, whole-grain hamburger buns, frozen oven fries, carrots, celery, peaches.

Wednesday: Entertaining

Expect a new tiara when your cupcake swoons over MAPLE-MUSTARD PORK TENDERLOIN WITH PEARS. Cut 1 (1-pound) pork tenderloin into 8 medallions. In a small bowl, mix together 2 tablespoons honey mustard, 2 teaspoons lemon juice and 2 tablespoons maple syrup. Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high; add pork and cook both sides 4 to 5 minutes total. Add maple-mustard sauce and 2 firm pears, cored and cut into 8 wedges each. Cook 2 more minutes or until pears are tender. Spoon medallions, pears and sauce over MASHED SWEET POTATOES. Add GREEN PEAS (from frozen), a BIBB LETTUCE SALAD and DINNER ROLLS. For a sweet finish, RED VELVET BROWNIE CONVERSATION HEARTS will spell it out for your Valentine.

Plan

Save enough dessert for Friday.

Shopping List

pork tenderloin, honey mustard, lemon, maple syrup, canola oil, pears, sweet potatoes, green peas, Bibb lettuce, dinner rolls, family-size package fudge brownie mix, sour cream, eggs, red food coloring, cooking spray, confectioners' sugar, light corn syrup, vanilla extract, assorted food coloring.

RED VELVET BROWNIE CONVERSATION HEARTS

Servings: makes 24 servings

Prep time: 25 minutes

Cook time: according to directions

  • 1 family-size package fudge brownie mix
  • 1/2 cup sour cream
  • 2 eggs
  • 1 (1-ounce) bottle red food coloring
  • 8 cups (2 pounds) confectioners' sugar
  • 1/2 cup water
  • 2 tablespoons light corn syrup
  • 2 teaspoons pure vanilla extract
  • Assorted food coloring as desired

FOR THE BROWNIES: Empty mix into large bowl. Add sour cream, eggs and red food coloring; mix well. Spoon batter into a 9-by-13-inch pan coated with cooking spray. Bake and cool as directed on package. Cut out cooled brownies with heart-shaped cookie cutters. Place brownies on wire rack set over baking sheet.

FOR THE ICING: Mix sugar, water and syrup in medium saucepan. Cook on medium-low until sugar is melted, stirring occasionally. Stir in vanilla. Divide and tint with desired colors. Spoon icing over top and sides of brownies. If icing is too thick, gently heat to pouring consistency. Let stand until icing is set. Use remaining icing to decorate or write on brownies with a pastry bag.

Per serving: 274 calories, 2 grams protein, 4 grams fat (13 percent calories from fat), 1.3 grams saturated fat, 58 grams carbohydrate, 19 milligrams cholesterol, 74 milligrams sodium, no fiber.

Thursday: Meatless

Tonight's GRILLED THREE-CHEESE SANDWICHES are easy and full of flavor. Coat one side of dense white bread with cooking spray and place coated side down on a preheated skillet or grill. Sprinkle with coarsely shredded asiago, sliced low-fat mozzarella and sliced fontina cheeses. Top with another slice of bread and coat top with cooking spray. Grill, pressing down with spatula, until bread is golden and cheese is melted, turning once. Repeat for each sandwich. Serve with creamy, ready-to-eat, lower-sodium TOMATO SOUP (such as Pacific) and a SPINACH SALAD. For a light dessert, try chunky APPLESAUCE.

Shopping List

dense white bread, cooking spray, asiago, low-fat mozzarella, fontina, lower-sodium tomato soup (such as Pacific), fresh spinach, chunky applesauce.

Friday: Budget

For an easy meal, SOUTHWEST CHICKEN SKILLET is just right. Serve the one-dish meal with a LETTUCE WEDGE and extra TORTILLAS. For dessert, enjoy ORANGE SECTIONS.

Shopping List

canola oil, chicken tenders, frozen vegetable mix (with broccoli, red bell pepper, onions and mushrooms or similar), canned reduced-sodium black beans, chunky salsa, flour tortillas, shredded light cheddar cheese, reduced-fat sour cream, lettuce, oranges.

SOUTHWEST CHICKEN SKILLET

Servings: makes 5 servings

Prep time: less than 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon canola oil
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 1 (16-ounce) package frozen mixed vegetables with broccoli, red bell pepper, onions and mushrooms (or similar)
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup chunky salsa
  • 1 (8-inch) flour tortilla cut into 2-by-1-inch strips (see note)
  • 1 cup shredded light cheddar cheese
  • Reduced-fat sour cream

Heat oil in a large nonstick skillet on medium-high. Cook chicken 3 to 4 minutes or until no longer pink. Stir in vegetables, beans and salsa; reduce heat to medium. Cover and cook 6 to 8 minutes, stirring occasionally, or until vegetables are softened. Sprinkle with tortilla strips and cheese. Cover and cook 2 minutes or until cheese is melted. Garnish with sour cream and serve.

Note: For crisp tortilla strips, bake at 425 degrees for 4 to 7 minutes.

Per serving: 312 calories, 32 grams protein, 10 grams fat (29 percent calories from fat), 3.1 grams saturated fat, 21 grams carbohydrate, 70 milligrams cholesterol, 687 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Invite guests for a special meal of SCAMPI WITH FETTUCCINE. Add a MIXED GREEN SALAD and GARLIC BREAD. For dessert, serve RASPBERRY SORBET with BUTTER COOKIES.

Shopping List

fettuccine, olive oil, uncooked medium shrimp (shelled and deveined), green onions, garlic, fresh basil, fresh parsley, lemon, coarse salt, mixed greens, garlic bread, raspberry sorbet, butter cookies.

SCAMPI WITH FETTUCCINE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 5 minutes, plus pasta

  • 8 ounces fettuccine
  • 2 tablespoons olive oil
  • 1 1/2 pounds uncooked medium shrimp, shelled, deveined and tails removed
  • 2 medium green onions, thinly sliced
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon chopped fresh parsley
  • 2 tablespoons lemon juice
  • 1/4 teaspoon coarse salt

Cook and drain fettuccine according to directions. Meanwhile, in a large nonstick skillet, heat oil on medium. Cook remaining ingredients in oil 2 to 3 minutes, stirring frequently until shrimp are pink. Remove from heat; toss fettuccine and shrimp together in skillet and serve. (Adapted from "Betty Crocker: The Big Book of Pasta," Houghton Mifflin Harcourt.)

Per serving: 424 calories, 42 grams protein, 9 grams fat (18 percent calories from fat), 1.2 grams saturated fat, 45 grams carbohydrate, 274 milligrams cholesterol, 330 milligrams sodium, 2 grams fiber.

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.

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