health

7 Day Menu Planner for February 18, 2018

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

Sunday: Family

Gather the family for CLASSIC ROAST CHICKEN from Atlanta cookbook author Cynthia Graubart's new book, "Sunday Suppers," which is full of easy, practical, delicious recipes.

Serve the juicy bird with your MACARONI AND CHEESE and TINY GREEN PEAS (from frozen). Add CRUSTY ROLLS. For dessert, buy a BLUEBERRY COBBLER.

Plan

Save enough chicken and some cobbler for Monday.

Shopping List

coarse salt, pepper, whole roasting chicken, lemon, fresh rosemary, olive oil, cooking spray, macaroni and cheese, frozen tiny green peas, crusty rolls, blueberry cobbler.

CLASSIC ROAST CHICKEN

Servings: makes 8 (3-ounce) servings

Prep time: 15 minutes

Cook time: about 1 1/2 hours; standing time: 10 minutes

  • 2 teaspoons coarse salt
  • 1 teaspoon freshly ground pepper
  • 1 (4- to 5-pound) whole chicken
  • 1 lemon, halved
  • 1 sprig fresh rosemary
  • 1 1/2 teaspoons olive oil
  • Heat oven to 375 degrees. Mix together salt and pepper. Remove neck and giblets, if present, and reserve for later stock. Pat chicken dry. Sprinkle half salt mixture inside cavity of chicken. Place lemon and rosemary sprig inside cavity. Rub oil into skin; rub remaining salt mixture into skin. Tuck wings under if desired. Coat wire rack with cooking spray. Place rack on a shallow, rimmed baking pan. Place chicken on rack, breast side up. Bake 1 1/2 hours or until meat thermometer inserted into thigh registers 165 degrees. Remove from oven. Cover; let stand 10 minutes before slicing. (Adapted from "Sunday Suppers," Cynthia Graubart, Time Inc. Books.)

Per serving, white meat without skin: 129 calories, 24 grams protein, 3 grams fat (22 percent calories from fat), 0.6 gram saturated fat, no carbohydrate, 73 milligrams cholesterol, 612 milligrams sodium, no fiber.

Per serving, dark meat without skin: 135 calories, 22 grams protein, 5 grams fat (32 percent calories from fat), 1.2 grams saturated fat, no carbohydrate, 108 milligrams cholesterol, 581 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover chicken and make nontraditional GRILLED CHICKEN AND PROVOLONE CHEESE SANDWICHES. Chop the leftover chicken and mix with 1/3 cup golden raisins, 1/4 cup thinly sliced celery and 1/3 cup low-fat mayonnaise. Coat one side of 12 whole-grain bread slices with cooking spray. Turn 6 bread slices coated side down and add a thin slice of provolone cheese to each. Spread with chicken mixture. Top with another thin slice of cheese and remaining 6 bread slices (coated side up). Place in a thick skillet or griddle heated to medium; gently press down. Cook 3 to 4 minutes per side or until lightly browned.

Serve with CARROT SALAD. Warm the leftover COBBLER and top it with VANILLA ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

golden raisins, celery, low-fat mayonnaise, whole-grain bread, cooking spray, thinly sliced provolone cheese, deli carrot salad, vanilla ice cream.

Tuesday: Kids

You'd think they might get tired of SPAGHETTI AND MEATBALLS, but kids are often resistant to change. Make them happy and cook some spaghetti, top it with their favorite red pasta sauce and buy or make your own meatballs. Sprinkle with freshly grated parmesan cheese for some adult appeal. Make a chopped LETTUCE SALAD and add crunchy BREAD STICKS. Enjoy leftover ICE CREAM with CHOCOLATE SYRUP for dessert.

Shopping List

spaghetti, red pasta sauce, meatballs, parmesan cheese, lettuce, bread sticks, chocolate syrup.

Wednesday: Meatless

CRUSTLESS VEGETABLE QUICHE has great flavor without any meat. Coat a 4-quart or larger slow cooker with cooking spray. In a medium bowl, beat 6 eggs with 2 tablespoons flour, 1/2 teaspoon coarse salt, 1/8 teaspoon grated nutmeg and freshly ground black pepper to taste. Whisk in 1 cup half-and-half and 1 cup 1 percent milk. Stir in 3 cups of any chopped cooked vegetable, 2 tablespoons minced fresh basil, 1/2 cup grated Gruyere, Emmentaler, Gouda or cheddar cheese (or a mixture) and 1/2 cup parmesan. Pour the mixture into the slow cooker. Sprinkle another 1/2 cup parmesan on top. Cover and cook on high 1 1/2 hours or until quiche is just set in center. Run a knife around the edge of the quiche, cut into wedges and serve hot.

Add BAKED SWEET POTATOES, a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy FRESH PEARS for dessert.

Plan

Bake enough potatoes for Friday.

Shopping List

cooking spray, eggs, flour, coarse salt, grated nutmeg, ground black pepper, half-and-half, 1 percent milk, any vegetable, fresh basil, Gruyere, Emmentaler, Gouda or cheddar cheese, parmesan, sweet potatoes to bake, romaine, whole-grain rolls, fresh pears.

Thursday: Express

Make tonight a soup-and-sandwich night. Buy deli ROAST BEEF SANDWICHES and jazz them up with horseradish sauce. Serve the sandwiches with BUTTERNUT SQUASH SOUP for a big shot of vitamin A, and add a MIXED GREEN SALAD. For dessert, PLUMS are simple.

Shopping List

deli roast beef sandwiches, horseradish sauce, butternut squash soup (Pacific or another brand), mixed greens, plums.

Friday: Budget

For an economical meal, serve CATFISH PO' BOYS tonight. Make SWEET POTATO OVEN FRIES with leftover potatoes. Cut them into 3/4-inch wedges, coat with cooking spray and add coarse salt and black pepper to taste, then bake in a 425-degree oven 10 minutes or until hot. Serve with BELL PEPPER STICKS and OLIVES. Try PEACHES for dessert.

Shopping List

eggs, catfish fillets, Italian seasoned bread crumbs, canola oil, long rolls or Italian bread, prepared pesto sauce, jar roasted red peppers, lettuce, provolone cheese, cooking spray, coarse salt, black pepper, bell peppers, olives, peaches.

CATFISH PO' BOYS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 egg, beaten
  • 4 (4-ounce) catfish fillets
  • 1/2 cup Italian seasoned bread crumbs
  • 1 tablespoon canola oil
  • 4 (4-inch) long rolls, split, or Italian bread cut into 4-inch pieces
  • 1/4 cup prepared pesto sauce, divided
  • 8 roasted red pepper halves (from jar)
  • 8 lettuce leaves
  • 4 thin slices provolone cheese, halved

Pour egg into a shallow dish. Coat each fillet in egg, then sprinkle with bread crumbs. In a large nonstick skillet, heat oil to medium-high. Cook fillets, 2 at a time, 3 or 4 minutes per side or until golden and opaque in the center. Drain on paper towels. Spread cut sides of rolls with pesto. On bottoms, layer red peppers, lettuce and provolone; top each with a catfish fillet, cover with roll tops and serve.

Per serving: 505 calories, 34 grams protein, 21 grams fat (38 percent calories from fat), 6.2 grams saturated fat, 44 grams carbohydrate, 127 milligrams cholesterol, 949 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

These ONION-AND-CHERRY-GLAZED PORK CHOPS would please any guest. Serve with BROWN RICE PILAF, GREEN BEANS, a SPINACH SALAD and SOURDOUGH ROLLS. LEMON SORBET is just the right light dessert.

Shopping List

well-trimmed boneless pork chops, garlic-pepper seasoning, olive oil, onions, light brown sugar, cornstarch, sweetened or tart dried cherries, balsamic vinegar, brown rice pilaf, green beans, fresh spinach, sourdough rolls, lemon sorbet.

ONION-AND-CHERRY-GLAZED PORK CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 4 well-trimmed boneless pork chops (3/4 inch thick)
  • 1/2 teaspoon garlic-pepper seasoning
  • 3 teaspoons olive oil, divided
  • 2 small onions, sliced into thin rings
  • 1 tablespoon packed light brown sugar
  • 1 teaspoon cornstarch
  • 1/3 cup water
  • 1/4 cup sweetened or tart dried cherries
  • 3 tablespoons balsamic vinegar

Season chops with garlic-pepper seasoning. Heat 1 teaspoon oil in a large nonstick skillet to medium-high. Cook chops 6 to 8 minutes or until golden brown, turning once. Remove chops from skillet; keep warm. Reduce heat to medium-low. Cook onions, covered, in remaining oil in the same skillet, 12 to 14 minutes or until onions are tender, stirring occasionally. Stir in brown sugar. Increase heat to medium and cook 3 or 4 minutes more or until onions are lightly browned.

Meanwhile, stir together cornstarch, water, cherries and vinegar. Add to skillet; cook and stir until bubbly and slightly thickened. Add chops (and accumulated liquid) back to skillet and heat through; serve.

Per serving: 330 calories, 35 grams protein, 12 grams fat (34 percent calories from fat), 3.4 grams saturated fat, 18 grams carbohydrate, 90 milligrams cholesterol, 126 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for February 11, 2018

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

Sunday: Family

Prepare PECAN-CRUSTED PORK TENDERLOIN for the family. Serve with your own ROASTED POTATO WEDGES, fresh GREEN BEANS and a RED-TIPPED LETTUCE SALAD. Add BAGUETTES. For dessert, top ANGEL FOOD CAKE with BLUEBERRIES.

Plan

Prepare an extra (plain) pork tenderloin, and save some cake for Monday.

Shopping List

cooking spray, pork tenderloins, coarse salt, pepper, light brown sugar, light soy sauce, garlic, pecans, pineapple juice, Dijon mustard, potatoes, green beans, red-tipped lettuce, baguettes, angel food cake, blueberries.

PECAN-CRUSTED PORK TENDERLOIN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 (1 1/2-pound) pork tenderloin
  • Coarse salt to taste
  • Pepper to taste
  • 1/2 cup light brown sugar, divided
  • 2 tablespoons light soy sauce, divided
  • 2 teaspoons minced garlic
  • 1/2 cup chopped pecans
  • 1/4 cup pineapple juice
  • 2 tablespoons Dijon mustard

Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Sprinkle pork with salt and pepper to taste; set aside. In a small bowl, mix together 1/4 cup brown sugar, 1 tablespoon soy sauce and minced garlic. Spread mixture over top of pork. Press chopped pecans into brown sugar mixture on pork. Bake uncovered 20 to 25 minutes or until internal temperature is 145 degrees. Meanwhile, in a medium sauce pan on medium-high heat, combine remaining sugar, soy sauce, pineapple juice and mustard. Bring to a boil; reduce heat to low and simmer 3 to 5 minutes. Remove from heat. Slice pork, spoon sauce over top and serve.

Per serving: 268 calories, 23 grams protein, 10 grams fat (33 percent calories from fat), 1.5 grams saturated fat, 22 grams carbohydrate, 60 milligrams cholesterol, 347 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftovers to make PORK-POTATO HASH. Cook 1 medium chopped onion and 1 sliced red bell pepper in a little olive oil until softened. Add 3 cups mashed potatoes, 2 cups chopped cooked (leftover) pork and 1 cup tiny green peas (thawed from frozen). Cook, stirring often, until browned. Serve with reduced-fat sour cream. Add a GREEN SALAD and WHOLE-GRAIN BREAD. Spoon a dab of VANILLA ICE CREAM over leftover CAKE for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

onion, red bell pepper, olive oil, potatoes to mash, frozen tiny green peas, reduced-fat sour cream, salad greens, whole-grain bread, vanilla ice cream.

Tuesday: Budget

This BRUNSWICK STEW WITH SMOKED PAPRIKA is one of the best I've had in a long time, and it's economical, too. Serve the one-dish meal with MIXED GREENS and CRUSTY ROLLS. PEARS are dessert.

Shopping List

Yukon gold potatoes, onion, frozen corn, frozen baby lima beans, tomato sauce, unsalted chicken broth, bacon, cooked chicken, smoked paprika, coarse salt, cayenne pepper, mixed greens, crusty rolls, pears.

BRUNSWICK STEW WITH SMOKED PAPRIKA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 cups cubed Yukon gold potatoes (3/4 inch)
  • 2 cups thinly sliced onion
  • 2 cups frozen corn, thawed
  • 1 cup frozen baby lima beans, thawed
  • 1/2 cup tomato sauce
  • 2 (14-ounce) cans unsalted chicken broth
  • 2 slices bacon, cut into 1/2-inch pieces
  • 3 cups shredded cooked chicken breast (see note)
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cayenne pepper

In a Dutch oven on medium-high, combine potatoes, onion, corn, lima beans, tomato sauce, broth and bacon; bring to a boil. Reduce heat to low; simmer 30 minutes or until potatoes are tender, stirring occasionally. Stir in chicken, paprika, salt and pepper; simmer 15 minutes and serve.

Note: Use a rotisserie chicken if desired.

Per serving: 320 calories, 28 grams protein, 7 grams fat (21 percent calories from fat), 2.2 grams saturated fat, 34 grams carbohydrate, 66 milligrams cholesterol, 519 milligrams sodium, 5 grams fiber.

Wednesday: Kids

Here come the kids for UPSIDE-DOWN PIZZA! Serve with CARROT STICKS.

They'll love RICE PUDDING for dessert: Add milk, raisins, a little sugar and a dash of pure vanilla extract to hot, cooked rice. Simmer until thickened. Drizzle with a little honey.

Shopping List

pizza toppings (such as mushrooms, bell peppers, other vegetables), lean ground beef, ground turkey breast, onion, canned tomato sauce, garlic powder, Italian-style spaghetti sauce mix, shredded part-skim mozzarella cheese, refrigerated pizza crust, carrots, milk, raisins, sugar, pure vanilla extract, rice, honey.

UPSIDE-DOWN PIZZA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 cups pizza toppings (such as sliced mushrooms, bell peppers, other sliced vegetables)
  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 1 cup chopped onion
  • 2 (8-ounce) cans tomato sauce
  • 1/2 teaspoon garlic powder
  • 1 (1.25-ounce) package Italian-style spaghetti sauce mix
  • 1 cup shredded part-skim mozzarella cheese
  • 1 (10-ounce) package refrigerated pizza crust

Heat oven to 375 degrees. In a large nonstick skillet, cook pizza toppings 3 to 4 minutes on medium-high or until softened. Spoon into a 9-by-13-inch baking dish and spread evenly; set aside. Add ground meats and onion to skillet. Cook 8 to 10 minutes or until no longer pink; drain well. Stir in tomato sauce, garlic powder and spaghetti sauce mix. Bring to a boil; simmer 5 to 6 minutes. Spoon mixture over pizza toppings. Sprinkle evenly with cheese. Unroll dough over top of cheese. Bake 25 minutes, or until crust is golden-brown, and serve.

Per serving: 330 calories, 33 grams protein, 10 grams fat (28 percent calories from fat), 3.7 grams saturated fat, 26 grams carbohydrate, 80 milligrams cholesterol, 972 milligrams sodium, 1 gram fiber.

Thursday: Meatless

Skip meat tonight and enjoy PASTA WITH BURST TOMATOES AND ARUGULA. Cook 8 ounces pasta shells according to directions. Heat 2 teaspoons olive oil in a large nonstick skillet on medium. Add 1/3 cup plain breads crumbs; cook 5 minutes or until toasted, stirring often. Remove to a small bowl; stir in 2 tablespoons freshly grated parmesan cheese. In same skillet, heat 2 more tablespoons oil on medium. Add 2 cups grape tomatoes and 2 teaspoons minced garlic and cook until the tomatoes start to burst. Add 1 (5-ounce) package fresh arugula and coarse salt and pepper to taste. Cook 1 minute or until arugula begins to wilt. Toss with hot pasta; sprinkle each serving with bread crumbs.

Serve with a SPINACH SALAD WITH HARD-COOKED EGG SLICES and WHOLE-GRAIN ROLLS. Dessert is CHOCOLATE PUDDING drizzled with STRAWBERRY SAUCE.

Plan

Save enough strawberry sauce for Saturday.

Shopping List

pasta shells, olive oil, plain bread crumbs, parmesan cheese, grape tomatoes, garlic, packaged arugula, coarse salt, pepper, spinach, eggs, whole-grain rolls, chocolate pudding, strawberry sauce.

Friday: Express

CHICKEN WITH ORZO is a fast meal. In a medium bowl, combine 1/2 cup reduced-fat mayonnaise and 1 (0.87-ounce) packet onion gravy mix. Lay 6 chicken breast cutlets (about 1 1/2 pounds) on wax paper; coat one side of each cutlet with mayonnaise mixture. Meanwhile, heat a large nonstick skillet on medium. Place chicken in skillet, coated side down. Spread remaining mixture on chicken. Cook cutlets 1 minute on each side or until chicken begins to brown. Stir in 1 1/2 cups water, 1 (10-ounce) can mild diced tomatoes with green chilies and 8 ounces orzo; blend well. Cover and cook 4 minutes, stirring occasionally. Reduce heat to low; cover and simmer 4 to 5 minutes, stirring occasionally or until most of liquid is absorbed and orzo is tender. Serve immediately with a MIXED GREEN SALAD and ITALIAN BREAD. Finish with CHUNKY APPLESAUCE.

Shopping List

reduced-fat mayonnaise, onion gravy mix, chicken breast cutlets, canned mild diced tomatoes with green chilies, orzo, mixed greens, Italian bread, chunky applesauce.

Saturday: Easy Entertaining

Invite guests for your own GRILLED GROUPER tonight. Add PARSLEY RED POTATOES alongside: Toss small halved, cooked red potatoes with chopped fresh parsley and a little butter.

Serve with a TOMATO CORN SALAD: Combine 1 tablespoon chopped fresh cilantro, 1 pint grape tomatoes (halved) with juice of 1/2 lemon. Add 1 (10-ounce) package frozen corn (thawed), 1/4 cup Italian dressing and 1 tablespoon green pepper sauce; toss to coat. Chill 10 minutes and serve.

Add CRUSTY BREAD. For dessert, spoon leftover STRAWBERRY SAUCE over leftover ICE CREAM and add a dollop of light WHIPPED CREAM.

Shopping List

grouper, red potatoes, fresh parsley, butter, fresh cilantro, grape tomatoes, lemon, frozen corn, Italian dressing, green pepper sauce, crusty bread, light whipped cream.

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.

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