health

7 Day Menu Planner for March 25, 2018

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

Sunday: Family

Celebrate Easter with the family with MANGO-MUSTARD GLAZED HAM in center stage. Heat oven to 325 degrees. Let a 10-pound, bone-in, spiral-sliced ham sit at room temperature for 30 minutes before cooking. Place ham cut-side down in roasting pan and bake 70 minutes. Meanwhile, make a glaze in a blender by combining 1 cup cubed ripe mangoes, 1/3 cup cider vinegar, 1/3 cup honey, 1 tablespoon Dijon mustard, 1 clove garlic and 1/4 teaspoon freshly ground pepper. Puree until smooth. Brush glaze over entire ham, return to oven; cook 20 more minutes or until the glaze is set and internal temperature reaches 140 degrees. Serve immediately.

To keep it simple, buy RED-SKINNED POTATO SALAD (stir in some chopped FRESH DILL) and BROCCOLI SALAD from the deli. Add CARROT and CELERY STICKS, OLIVES and PICKLES, along with WHOLE-GRAIN BREAD. For dessert, buy or make a decorated EASTER CAKE.

Plan

Save enough ham and cake for Monday.

Shopping List

spiral-sliced ham, mangoes, cider vinegar, honey, Dijon mustard, garlic, pepper, deli red-skinned potato salad, fresh dill, deli broccoli salad, carrots, celery, olives, pickles, whole-grain bread, decorated Easter cake.

Monday: Heat and Eat

Make GRILLED HAM AND CHEESE SANDWICHES ON RYE tonight. Spread the bread with coarse-grain mustard and add Swiss cheese. Prepare SLICED POLENTA for a side dish according to package directions. Add a SPINACH SALAD. Slice the leftover CAKE for dessert.

Tip

Make GRILLED HAM AND CHEESE SANDWICHES ON RYE tonight. Spread the bread with coarse-grain mustard and add Swiss cheese. Prepare SLICED POLENTA for a side dish according to package directions. Add a SPINACH SALAD. Slice the leftover CAKE for dessert.

Shopping List

rye bread, coarse-grain mustard, Swiss cheese, polenta, fresh spinach.

Tuesday: Slow Cooker

A person can't have too many slow cooker recipes, and this week's wild card, BEEF STEW, goes into my "Favorites" file. Serve it with COLESLAW and CORN MUFFINS (from a mix). PEACHES are good for dessert.

Plan

Save enough coleslaw for Thursday.

Shopping List

beef stew meat, flour, coarse salt, pepper, butter, dry red wine, unsalted beef stock or broth, bay leaves, tomato paste, Worcestershire sauce, garlic, onion, celery, small potatoes, frozen lima beans, baby carrots, coleslaw, corn muffin mix, peaches.

BEEF STEW

Servings: makes 5 servings

Prep time: 20 minutes

Cook time: 6 hours on low

  • 1 pound beef stew meat, cut into 1 1/2-inch cubes
  • 2 tablespoons flour
  • Coarse salt and freshly ground pepper to taste
  • 1 tablespoon butter
  • 1/2 cup dry red wine
  • 1 1/2 cups unsalted beef broth or stock
  • 2 bay leaves
  • 1 tablespoon tomato paste
  • 1 tablespoon Worcestershire sauce
  • 2 cloves garlic, minced
  • 1 medium onion, cut into thick wedges
  • 2 ribs celery, roughly chopped
  • 1 1/2 pounds small potatoes, halved or quartered
  • 1 cup frozen lima beans, thawed
  • 1/2 pound baby carrots

In a large bowl, toss beef cubes with flour to coat. Season with salt and pepper. Melt butter in a Dutch oven on medium. Add beef; brown on all sides. Transfer beef to 4-quart or larger slow cooker. To Dutch oven, add wine, broth, bay leaves, tomato paste, Worcestershire sauce and garlic; stir and bring mixture to a boil over medium heat, scraping up any browned bits. Boil 2 minutes. Set aside. Add the onion, celery, potatoes, lima beans and carrots to slow cooker. Season with more salt and pepper as desired. Pour wine mixture over vegetables. Cover and cook on low for about 6 hours or until meat and vegetables are tender. If stew is too thin, thicken it by whisking a bit of the liquid from cooker in a small bowl with about 1 more tablespoon of flour, then whisk the smooth flour mixture into the stew. Discard bay leaves before serving. (Recipe by Kelly Brant, food editor, Arkansas Democrat-Gazette.)

Per serving: 352 calories, 24 grams protein, 9 grams fat (23 percent calories from fat), 3.9 grams saturated fat, 42 grams carbohydrate, 63 milligrams cholesterol, 219 milligrams sodium, 7 grams fiber.

Wednesday: Meatless

Keep the slow cooker nearby and feast on VEGETABLE CURRY tonight. Serve it over RICE. Add FLATBREAD and pass your favorite CHUTNEY (from jar) at the table. Sliced CUCUMBERS in PLAIN YOGURT are a good accompaniment. Make PISTACHIO PUDDING with 1 PERCENT MILK for dessert and top with chopped PISTACHIOS.

Shopping List

potatoes, onion, red bell pepper, carrots, plum tomatoes, no-salt-added tomato paste, curry powder, cumin seeds, garlic powder, coarse salt, fresh cauliflower, frozen green peas, rice, flatbread, jar chutney, cucumbers, plain yogurt, pistachio pudding, 1 percent milk, pistachios.

VEGETABLE CURRY

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 8 to 9 hours on low

  • 4 medium potatoes, peeled and diced
  • 1 large onion, chopped
  • 1 medium red bell pepper, chopped
  • 2 medium carrots, chopped
  • 2 large plum tomatoes, chopped
  • 1 (6-ounce) can no-salt-added tomato paste
  • 3/4 cup water
  • 2 tablespoons curry powder
  • 2 teaspoons cumin seeds
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1 medium head cauliflower florets
  • 1 (10-ounce) package frozen green peas

In a 4-quart or larger slow cooker, combine potatoes, onion, bell pepper, carrots, tomatoes, tomato paste, water, curry powder, cumin seeds, garlic powder and salt; mix well. Place cauliflower on top. Cook on low 8 to 9 hours. Gently stir in peas; increase heat to high and cook 15 more minutes, then serve.

Per serving: 304 calories, 14 grams protein, 2 grams fat (5 percent calories from fat), 0.3 gram saturated fat, 64 grams carbohydrate, no cholesterol, 307 milligrams sodium, 14 grams fiber.

Thursday: Express

Buy refrigerated BARBECUE CHICKEN and serve it on toasted WHOLE-GRAIN BUNS topped with DILL PICKLE SLICES. Add PINTO BEANS and leftover COLESLAW. For dessert, try RED AND GREEN GRAPES.

Plan

Save enough barbecue chicken for Friday.

Shopping List

refrigerated barbecue chicken (such as Lloyd's), whole-grain buns, dill pickle slices, pinto beans, red and green grapes.

Friday: Kids

Kids are always in a hurry to eat, so CHICKEN TACOS for dinner are right up their alley. Heat taco shells according to directions, fill them with leftover barbecue chicken and top with a little shredded lettuce, 50 percent light cheddar cheese and some salsa. Serve with OVEN FRIES (from frozen). For dessert, fresh PINEAPPLE SPEARS are fun.

Shopping List

taco shells, lettuce, 50 percent light cheddar cheese, salsa, frozen oven fries, fresh pineapple spears.

Saturday: Easy Entertaining

Your guests will demand to know how you made this delicious CHICKEN STROGANOFF. Serve it over medium NO-YOLK EGG NOODLES, with FRESH SNOW PEAS, a ROMAINE SALAD and WHOLE-GRAIN ROLLS rounding out the meal. For dessert, buy FRUIT TARTS.

Shopping List

boneless skinless chicken breast halves, unsalted chicken broth, onion, Dijon mustard, dried thyme, white pepper, garlic, fresh mushrooms, reduced-fat sour cream, fresh parsley, medium no-yolk egg noodles, fresh snow peas, romaine, whole-grain rolls, fruit tarts.

CHICKEN STROGANOFF

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 4 (5-ounce) boneless skinless chicken breast halves
  • 1 (14-ounce) can unsalted chicken broth
  • 1/2 cup chopped onion
  • 2 tablespoons Dijon mustard
  • 1 teaspoon dried thyme
  • 1/8 teaspoon white pepper
  • 1 clove garlic, minced
  • 1 (8-ounce) package fresh mushrooms, sliced
  • 2/3 cup reduced-fat sour cream
  • Chopped fresh parsley for garnish

Flatten chicken to an even thickness between two pieces of plastic wrap. Combine broth, onion, mustard, thyme, pepper, garlic and mushrooms in a large skillet and bring to a boil. Cover, reduce heat and simmer 5 minutes (mixture will appear curdled). Lay chicken in mixture; cover and simmer (poach) 15 minutes; do not boil. Remove chicken and cover; set aside and keep warm. Bring poaching liquid to a boil and cook, uncovered, 8 minutes or until reduced to about 3/4 cup. Remove from heat; let cool slightly. Stir in sour cream. Return chicken and any collected juices to skillet, turning chicken to coat. Serve chicken with sauce. Garnish each serving with parsley.

Per serving: 267 calories, 35 grams protein, 9 grams fat (33 percent calories from fat), 4 grams saturated fat, 9 grams carbohydrate, 111 milligrams cholesterol, 399 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for March 18, 2018

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

Sunday: Family

ASIAN BARBECUE STEAK is a good family meal. In a small bowl, combine 1/2 cup ketchup, 1/4 cup hoisin sauce, 1/4 cup orange juice and 2 teaspoons minced fresh ginger; mix well. Reserve and refrigerate 1/2 cup marinade. Place remaining marinade in resealable plastic bag with a 1-pound top round steak (about 3/4 inch thick). Turn to coat and marinate in refrigerator 6 hours to overnight.

Remove steak; discard marinade. Place the marinated steak and another 1-pound steak (for Monday) over ash-covered coals. Grill, covered, 10 to 11 minutes for medium-rare to medium. Meanwhile, pour reserved marinade into a small microwaveable container; cook on high 1 to 1 1/2 minutes, stirring every 30 seconds. Carve marinated steak into thin slices; season with coarse salt and pepper to taste. Serve with marinade and garnish with sliced green onions.

Serve the flavorful steak with RICE PILAF and GRILLED CARROTS. For dessert, top VANILLA ICE CREAM with STRAWBERRIES.

Plan

Save unmarinated steak for Monday.

Shopping List

ketchup, hoisin sauce, orange juice, fresh ginger, top round steaks, coarse salt, pepper, green onions, rice pilaf, carrots, vanilla ice cream, strawberries.

Monday: Heat and Eat

Make STEAK ROLL-UPS tonight. For the sauce: In a small bowl, combine 1 cup reduced-fat sour cream, 2 tablespoons chopped fresh cilantro and 2 teaspoons adobo sauce from canned chipotle peppers; mix well, cover and refrigerate.

For filling: Cut leftover steak into thin slices and then into halves. Thinly slice and stir-fry 1 medium red bell pepper and 1 onion, about 4 minutes. Add steak; stir-fry 1 minute or until hot.

Warm 4 burrito-size flour tortillas. Spoon meat and vegetables onto tortillas, top with sauce, roll and serve with BLACK-EYED PEAS. OATMEAL COOKIES are good for dessert.

Shopping List

reduced-fat sour cream, fresh cilantro, canned chipotle peppers in adobo sauce, red bell pepper, onion, burrito-size flour tortillas, black-eyed peas, oatmeal cookies.

Tuesday: Express

For an easy meal, try a CHICKEN CAESAR SALAD. In a large bowl, combine 1 (10-ounce) bag of romaine, 1 (10-ounce) package refrigerated, cooked Italian or other flavor chicken breast, cut into bite-size pieces, 2 tablespoons freshly grated parmesan cheese, 1/4 cup reduced-fat Caesar salad dressing and freshly ground pepper to taste; toss to coat. Serve with BEAN SOUP and WHOLE-GRAIN ROLLS. Enjoy PLUMS for dessert.

Shopping List

packaged romaine, packaged refrigerated cooked Italian or other flavor chicken breast, parmesan cheese, reduced-fat Caesar salad dressing, pepper, bean soup, whole-grain rolls, plums.

Wednesday: Breakfast for Dinner

BAKED OMELET is this week's wild card! Serve with MIXED GREENS and WHOLE-GRAIN ENGLISH MUFFINS. LEMON PUDDING is good for dessert.

Shopping List

cooking spray, eggs, frozen diced potatoes O'Brien, reduced-fat cottage cheese, fresh spinach, bacon, coarse salt, pepper, shredded low-fat sharp cheddar cheese, mixed greens, whole-grain English muffins, lemon pudding.

BAKED OMELET

Servings: makes 6 servings

Prep time: about 10 minutes

Cook time: 45 to 50 minutes

  • 8 large eggs
  • 1 1/2 cups frozen diced potatoes O'Brien
  • 1 cup reduced-fat cottage cheese
  • 1 cup chopped fresh spinach
  • 6 slices cooked bacon, chopped
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 cup shredded low-fat sharp cheddar cheese

Heat oven to 350 degrees. Coat a 6-cup (1 1/2-quart) baking dish with cooking spray. In a large bowl, whisk the eggs until blended; stir in the remaining ingredients except cheddar cheese. Pour mixture into dish; top with cheddar cheese. Bake 45 to 50 minutes or until puffed and a sharp knife inserted into center comes out clean.

Per serving: 254 calories, 23 grams protein, 13 grams fat (46 percent calories from fat), 5.4 grams saturated fat, 12 grams carbohydrate, 268 milligrams cholesterol, 594 milligrams sodium, 1 gram fiber.

Thursday: Kids

Let the kids help you prepare MOO SHU MEATBALL WRAPS. Serve the wraps with STICKY RICE. For dessert, BUTTERSCOTCH PUDDING made with 1 PERCENT MILK is another kids' favorite.

Shopping List

lean ground beef, quick or regular oats, water chestnuts, ground ginger, reduced-sodium soy sauce, prepared plum sauce, flour tortillas, coleslaw mix, sticky rice, instant butterscotch pudding, 1 percent milk.

MOO SHU MEATBALL WRAPS

Servings: makes 6 wraps

Prep time: less than 15 minutes

Cook time: 20 to 25 minutes

  • 1 pound lean ground beef
  • 3/4 cup quick or regular oats
  • 1/2 cup finely chopped water chestnuts
  • 1/4 teaspoon ground ginger
  • 1/4 cup reduced-sodium soy sauce
  • 1 tablespoon water
  • 3/4 cup prepared plum sauce (see NOTE)
  • 6 (10-inch) flour tortillas, warmed
  • 1 1/2 cups coleslaw mix

Heat oven to 350 degrees. In a large bowl, combine beef, oats, water chestnuts, ginger, soy sauce and water; mix lightly, but thoroughly. Shape into about 24 meatballs; arrange on rack of broiler pan. Bake 20 to 25 minutes or until centers are no longer pink.

To prepare wraps: Spread a thin layer of plum sauce on tortilla; add about 1/4 cup coleslaw mix and 4 hot meatballs. Fold sides of tortilla to center, overlapping edges. Fold bottom and top of tortilla under, completely enclosing filling. Repeat with remaining ingredients. Cut each wrap in half and serve.

NOTE: Look for plum sauce in the Asian food aisle.

Per wrap: 411 calories, 23 grams protein, 9 grams fat (20 percent calories from fat), 2.8 grams saturated fat, 56 grams carbohydrate, 43 milligrams cholesterol, 1,095 milligrams sodium, 5 gram fiber.

Friday: Meatless

TORTILLA SOUP is always a no-meat favorite. Heat a Dutch oven on medium-low. Add 1 chopped onion, 4 large cloves crushed garlic, 1 tablespoon paprika, 2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder and 1/4 teaspoon cayenne pepper. Cook, stirring for 5 minutes. Add 6 cups unsalted vegetable broth or stock, 1 (28-ounce) can crushed tomatoes in thick puree, 2 bay leaves, 1 1/2 teaspoons coarse salt, 1/4 cup lightly packed cilantro leaves, 3 cups pinto beans and 1 cup baked corn tortillas (broken). Cook, uncovered, 30 minutes. Remove bay leaves. Using an immersion blender, blend soup to desired texture. Bring soup to a simmer.

To serve: Place more baked corn tortilla chips in bowls, ladle soup over chips, top with shredded cheddar cheese and diced avocado. Sprinkle with chopped cilantro and add a lime wedge on the side. (Adapted from Food and Wine magazine.) Serve with a SPINACH SALAD and TOASTED-BRAN MUFFINS. For dessert, SLICED PEARS are easy.

Shopping List

onion, garlic, paprika, cumin, coriander, chili powder, cayenne pepper, unsalted vegetable broth or stock, canned crushed tomatoes in thick puree, bay leaves, coarse salt, cilantro, pinto beans, baked corn tortillas, shredded cheddar cheese, avocados, limes, fresh spinach, toasted-bran muffins, pears.

Saturday: Easy Entertaining

Invite guests for ITALIAN SEASONED COD. Serve it with packaged LONG GRAIN AND WILD RICE and SUGAR SNAP PEAS. Add a BIBB LETTUCE SALAD and BAGUETTES. Buy a KEY LIME PIE for dessert.

Shopping List

olive oil, garlic, frozen cod, bread-dipping seasoning, canned diced tomatoes with basil, onion and oregano, lemon, packaged long grain and wild rice, sugar snap peas, bibb lettuce, baguettes, key lime pie.

ITALIAN SEASONED COD

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 1 tablespoon olive oil
  • 1/2 teaspoon minced garlic
  • 2 (10-ounce) packages frozen cod, thawed
  • 2 tablespoons bread-dipping seasoning, divided (see NOTE)
  • 1 (14 1/2-ounce) can diced tomatoes with basil, onion and oregano, drained
  • 1 lemon
  • Heat a large nonstick skillet on medium until hot; add oil and garlic. Sprinkle lightest side of fish with 1 tablespoon seasoning; place in skillet with darkest side up. Sprinkle remaining seasoning over fish; cook 2 minutes. Arrange tomatoes in pan around fish. Cut lemon in half; squeeze juice over fish. Cover and cook 4 to 6 minutes. Serve fish with pan sauce. (Adapted from Publix Supermarket recipe.)

NOTE: Bread-dipping seasoning is used to flavor olive oil for bread dipping. Look for it in the bakery or ask the manager for its location.

Per serving: 172 calories, 24 grams protein, 4 grams fat (24 percent calories from fat), 0.7 gram saturated fat, 8 grams carbohydrate, 54 milligrams cholesterol, 437 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for March 04, 2018

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

Sunday: Family

When I was growing up, PORK WITH APPLES AND SAUERKRAUT was a favorite family meal. This combo demands MASHED POTATOES alongside! CRANBERRY SAUCE goes well with the flavors, as does RYE BREAD. Top STRAWBERRIES with LIGHT WHIPPED CREAM for dessert.

Plan

Save enough strawberries for Monday.

Shopping List

red potatoes, refrigerated sauerkraut, unsalted chicken broth, Granny Smith apple, onion, lean boneless country-style pork ribs, kielbasa or Polish sausage, apple juice, brown sugar, caraway seeds, ground mustard, whole allspice, potatoes to mash, cranberry sauce, rye bread, strawberries, light whipped cream.

PORK WITH APPLES AND SAUERKRAUT

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: 8 hours on low; 4 hours on high

  • 1 1/2 pounds red potatoes, cut into 1-inch pieces
  • 2 pounds refrigerated sauerkraut, well-rinsed and drained
  • 1/2 cup unsalted chicken broth
  • 1 Granny Smith apple, unpeeled, cored and coarsely chopped
  • 1 cup chopped onion
  • 1 1/2 pounds lean boneless country-style pork ribs
  • 1/2 pound kielbasa or Polish sausage, cut into 1 1/2-inch pieces
  • 3/4 cup apple juice
  • 3 tablespoons brown sugar
  • 1 teaspoon caraway seeds
  • 1 teaspoon ground mustard
  • 1/2 teaspoon whole allspice

Place potatoes in a 4-quart or larger slow cooker. In a large bowl, mix sauerkraut, broth, apple and onion; spoon half over potatoes. Top with pork, kielbasa and remaining sauerkraut mixture. In small bowl, mix juice, brown sugar, caraway seeds, mustard and allspice. Lightly stir mixture into sauerkraut. Cover. Cook 8 hours on low or 4 hours on high or until meat and vegetables are tender.

Per serving: 510 calories, 38 grams protein, 19 grams fat (32 percent calories from fat), 6.7 grams saturated fat, 50 grams carbohydrate, 126 milligrams cholesterol, 1,671 milligrams sodium, 9 grams fiber.

Monday: Meatless

Enjoy the mild flavor of CREAMY VEGETABLES WITH PASTA for a no-meat meal. Serve with GARLIC BREAD and a SPINACH SALAD. Add CANNED MANDARIN ORANGE SECTIONS to the salad and top with RED ONION RINGS. For dessert, scoop VANILLA ICE CREAM and top it with leftover STRAWBERRIES.

Plan

Save enough ice cream for Wednesday.

Shopping List

penne pasta, packaged shredded carrots, frozen tiny green peas, garlic, reduced-fat cream cheese or Neufchatel cheese, green onions, coarse salt, pepper, garlic bread, fresh spinach, canned Mandarin oranges, red onion, vanilla ice cream.

CREAMY VEGETABLES WITH PASTA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 10 minutes plus pasta

  • 8 ounces penne pasta
  • 2 tablespoons water
  • 2 cups (8 ounces) shredded carrots
  • 1 1/2 cups frozen tiny green peas
  • 4 cloves garlic, minced
  • 3 ounces reduced-fat cream cheese or Neufchatel cheese, cut into cubes
  • 1/2 cup sliced green onions
  • Coarse salt and pepper to taste

Cook pasta according to directions; drain and return to pot. Meanwhile, microwave water and carrots on high (100 percent power) for 5 minutes. Add peas and garlic to carrots and microwave on high for 4 minutes; drain. Add cheese and onions to pasta and mix well. Spoon vegetables over pasta; stir until cheese melts. Toss to coat. Salt and pepper to taste. Serve immediately.

Per serving: 168 calories, 6 grams protein, 3 grams fat (16 percent calories from fat), 1.6 grams saturated fat, 29 grams carbohydrate, 8 milligrams cholesterol, 97 milligrams sodium, 3 grams fiber.

Tuesday: Budget

YELLOW CHICKEN CURRY is easy on the budget. In a Dutch oven, combine 1 (14-ounce) can coconut milk and 4 1/4 cups water; bring to a boil. Reduce heat to medium; add 4 tablespoons curry paste and 1 tablespoon curry powder and mix well. Add 1 1/4 pounds chicken tenders and 3 medium Yukon gold potatoes, peeled and cut into quarters, and cook 5 minutes. Reduce heat to low; add 1 large onion, cut into quarters, 1/3 cup fish sauce or reduced-sodium soy sauce and 1 tablespoon sugar. Simmer, covered, 30 minutes or until potatoes are tender and chicken is cooked through; stir occasionally.

Serve with JASMINE RICE and NAAN. Enjoy APRICOTS for dessert.

Plan

Make tomorrow's chili today.

Shopping List

coconut milk, curry paste, curry powder, chicken tenders, Yukon gold potatoes, onion, fish sauce or reduced-sodium soy sauce, sugar, jasmine rice, naan, apricots.

Wednesday: Express

QUICK CHILI is just that, and economical, too. Brown 1 1/2 pounds lean ground beef; drain. In a 4-quart or larger slow cooker, combine beef with 3 tablespoons chili powder, 3 (15-ounce) cans mild or medium chili beans, 1 1/2 cups pinto beans, 2 slices cooked and chopped bacon and 5 cups tomato-and-basil spaghetti sauce (such as Classico or another brand). Cook on high 4 hours. (Recipe adapted from healthyaperture.com.)

On the side, add deli COLESLAW. Add some grated carrots to the slaw to perk up the flavor. Make CORNBREAD from a mix. Leftover VANILLA ICE CREAM is the right dessert.

Plan

Save some whole carrots and coleslaw for Thursday.

Shopping List

lean ground beef, chili powder, canned mild or medium chili beans, pinto beans, bacon, tomato-and-basil spaghetti sauce (such as Classico or another brand), deli coleslaw, carrots, cornbread mix.

Thursday: Kids

Don't store the slow cooker just yet -- treat the kids to SLOW COOKER PORK. Place a well-trimmed (4- or 5-pound) boneless pork shoulder roast in a 4- or 6-quart slow cooker; pour an 18-ounce bottle of barbecue sauce and 1 (12-ounce) can cola beverage (not diet) over pork. Cover and cook on low 8 to 10 hours or until meat shreds easily with a fork. Transfer pork to cutting board; shred with 2 forks, removing any large pieces of fat. Skim fat from sauce and discard. Place pork back in cooker; pour sauce over shredded pork. (Adapted from "Sunday Suppers," Cynthia Graubart, Time Inc. Books.)

Serve the pork on WHOLE-GRAIN BUNS. Add POTATO CHIPS for the kids, along with leftover CARROT STICKS. The adults might enjoy leftover COLESLAW and pickled sliced jalapenos with their barbecue.

FROSTED GRAPES are dessert: Wash and pat dry 1 1/2 pounds seedless red or green grapes. Freeze for 45 minutes and let stand 2 minutes before serving.

Plan

Save enough pork for Friday.

Shopping List

well-trimmed boneless pork shoulder roast, barbecue sauce, cola beverage, whole-grain buns, potato chips, pickled sliced jalapenos, red or green grapes.

Friday: Heat and Eat

Tonight, heat the leftover PULLED PORK. Spoon it onto toasted CORNBREAD SQUARES. Serve with MIXED GREENS. BLUEBERRIES are your dessert.

Plan

Buy enough blueberries for Saturday.

Shopping List

cornbread mix, mixed greens, blueberries.

Saturday: Easy Entertaining

Invite guests for MUSTARD-TOPPED SALMON. Place a 2 1/2-pound salmon fillet on a broiler pan, skin side down. In a small bowl, combine 1/4 cup packed light brown sugar, 1 tablespoon chopped fresh dill and 1/4 cup grainy Dijon mustard. Spread half on top of salmon. Cover with plastic wrap and refrigerate up to 5 hours. Stir remaining mustard mixture into 1/2 cup light mayonnaise; cover and refrigerate. To cook, heat oven to 400 degrees. Remove salmon from refrigerator 20 minutes before cooking. Bake 20 minutes or until fish is cooked through. Remove salmon in one piece to a platter, leaving skin behind. Serve warm or at room temperature with sauce, over BROWN RICE tossed with TOASTED WALNUTS. (Adapted from Family Circle.)

For a delicious side dish, try BAKED ARTICHOKES AND SPINACH and add DINNER ROLLS. For dessert, buy a CHEESECAKE and top it with leftover BLUEBERRIES.

Shopping List

salmon fillet, light brown sugar, fresh dill, grainy Dijon mustard, light mayonnaise, brown rice, walnuts, frozen chopped spinach, butter, green onions, canned water-packed quartered artichokes, reduced-fat sour cream, parmesan cheese, cooking spray, dinner rolls, cheesecake.

BAKED ARTICHOKES AND SPINACH

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 20 to 30 minutes, plus spinach

  • 2 (10-ounce) packages frozen chopped spinach
  • 2 tablespoons butter
  • 1/2 cup chopped green onions and tops
  • 1 (10-ounce) can water-packed quartered artichokes, drained and halved
  • 1 cup reduced-fat sour cream
  • 1/2 cup freshly grated parmesan cheese, divided

Heat oven to 350 degrees. Microwave spinach according to package directions; squeeze dry. Meanwhile, melt butter in a large nonstick skillet on medium. Add green onions and cook 3 minutes or until softened. Add cooked spinach, artichokes, sour cream and 1/4 cup of the cheese; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with remaining cheese. Bake 20 to 30 minutes or until bubbly.

Per serving: 128 calories, 7 grams protein, 8 grams fat (57 percent calories from fat), 5.1 grams saturated fat, 8 grams carbohydrate, 28 milligrams cholesterol, 258 milligrams sodium, 3 grams fiber.

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