health

7 Day Menu Planner for April 08, 2018

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

Sunday: Family

Impress the family with CUMIN-RUBBED PORK TENDERLOIN WITH APRICOTS. Serve it with MASHED SWEET POTATOES, STEAMED ZUCCHINI, a SPINACH SALAD and DINNER ROLLS. Enjoy a LEMON MERINGUE PIE for dessert.

Plan

Save enough pork and pie for Monday.

Shopping List

cumin, garlic powder, paprika, cracked black pepper, coarse salt, pork tenderloins, olive oil, sweet sherry or apple juice and pure vanilla extract, unsalted chicken broth, dried apricots, sugar, butter, sweet potatoes to mash, zucchini, fresh spinach, dinner rolls, lemon meringue pie.

CUMIN RUBBED PORK TENDERLOIN WITH APRICOTS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 23 to 27 minutes

  • 2 teaspoons cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon cracked black pepper
  • 1/2 teaspoon coarse salt
  • 2 (1- to 1 1/2-pound) pork tenderloins
  • 2 tablespoons olive oil
  • 1/3 cup sweet sherry (or 5 tablespoons apple juice mixed with 3/4 teaspoon pure vanilla extract)
  • 1 cup unsalted chicken broth
  • 1 (7-ounce) package dried apricots, halved
  • 1 tablespoon sugar
  • 2 tablespoons cold butter, cut into chunks

Heat oven to 400 degrees. In a small bowl, mix cumin, garlic powder, paprika, pepper and salt. Pat pork dry and rub evenly with spice mixture. Heat oil in a large ovenproof skillet on medium-high. Add tenderloins; cook 3 to 4 minutes or until browned on all sides. Transfer skillet to oven. Roast 18 to 23 minutes or until internal temperature reaches 145 degrees. Carefully remove skillet from oven to stovetop; place pork on serving platter and keep warm. Stir sherry or apple juice mixture into same skillet over medium heat, scraping browned bits from bottom of skillet. Stir in broth, apricots and sugar. Bring to boil; reduce heat and simmer about 5 minutes or until sauce is reduced by half. Stir in butter until melted and sauce is slightly thickened. Slice pork and serve with apricot mixture.

Per serving: 285 calories, 25 grams protein, 12 grams fat (37 percent calories from fat), 4.1 grams saturated fat, 18 grams carbohydrate, 83 milligrams cholesterol, 217 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Transform the leftovers into PORK SANDWICHES on WHOLE-GRAIN BREAD. Cover the bread with HONEY-MUSTARD SAUCE and add some SALAD GREENS; top with slices of pork. Serve with OVEN FRIES (from frozen). Slice the leftover PIE for dessert.

Shopping List

whole-grain bread, honey-mustard sauce, salad greens, frozen oven fries.

Tuesday: Express

Buy a package of BLACK BEAN BURGERS (refrigerated or frozen) for a quick meal. Serve on toasted sesame seed buns and top with favorites such as shredded lettuce, chopped green chilies, salsa and Mexican-blend shredded cheese. Serve with YELLOW RICE (from mix). Dessert is FRESH PINEAPPLE.

Shopping List

refrigerated or frozen black bean burgers, sesame seed buns, shredded lettuce, chopped green chilies, salsa, Mexican-blend shredded cheese, yellow rice mix, fresh pineapple.

Wednesday: Budget

GARDEN-STYLE TURKEY LOAF is easy on the pocketbook and easy to prepare. Serve the vegetable-turkey loaf with MASHED POTATOES, TINY GREEN PEAS (from frozen) and WHOLE-GRAIN BREAD. Sprinkle CINNAMON over APPLE SLICES for dessert.

Plan

Save enough turkey loaf for Friday.

Shopping List

packaged fresh spinach, ground turkey breast, oats (quick or old-fashioned), onion, carrots, egg, Italian seasoning, coarse salt, pepper, potatoes to mash, frozen tiny green peas, whole-grain bread, cinnamon, apples.

GARDEN-STYLE TURKEY LOAF

Servings: makes 9 slices

Prep time: 15 minutes

Cook time: about 1 hour; standing time: 5 minutes

  • 1 (10-ounce) package fresh spinach, chopped
  • 1 1/2 pounds ground turkey breast
  • 1 cup oats (quick or old-fashioned)
  • 1/2 cup finely chopped onion
  • 1/2 cup shredded carrots
  • 1 egg, lightly beaten
  • 1 1/2 teaspoons Italian seasoning
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper

Heat oven to 350 degrees. Microwave spinach 3 minutes on high (100 percent power); squeeze dry. In a large bowl, combine spinach, turkey, oats, onion, carrots, egg, Italian seasoning, salt and pepper; mix lightly but thoroughly. In a 9-by-13-inch baking dish lined with nonstick foil, shape mixture into a 9-by-5-inch loaf. Bake 50 minutes to one hour, or until internal temperature registers 165 degrees and center is no longer pink. Let stand 5 minutes before slicing.

Per slice: 140 calories, 21 grams protein, 2 grams fat (13 percent calories from fat), 0.5 gram saturated fat, 9 grams carbohydrate, 72 milligrams cholesterol, 178 milligrams sodium, 2 grams fiber.

Thursday: Global Pantry

Visit Thailand for this week's wild card, THAI COCONUT CHICKEN SOUP. Heat 1 tablespoon canola oil in a large saucepan on medium. Add 1 pound boneless chicken breast, cut into 1-inch chunks; cook and stir 5 minutes or until no longer pink. Add 8 ounces sliced fresh mushrooms; cook and stir 2 minutes. Stir in 1 teaspoon ground ginger, 1 teaspoon cilantro leaves, 1/4 teaspoon crushed red pepper, 1 (14-ounce) can coconut milk and 2 cups unsalted chicken broth. Cook 5 to 10 minutes or until chicken is cooked through and soup is heated. Stir in 2 tablespoons fresh lime juice and 2 teaspoons fish sauce. Garnish with lime wedges. Serve with JASMINE RICE. Sliced MANGOES are your dessert.

Shopping List

canola oil, boneless chicken breast, fresh mushrooms, ground ginger, fresh cilantro, crushed red pepper, canned coconut milk, unsalted chicken broth, limes, fish sauce, jasmine rice, mangoes.

Friday: Kids

Use the leftover turkey loaf for TURKEY TACOS. Heat and crumble the leftover loaf and spoon into heated taco shells; top with shredded LETTUCE. For grown-ups, add some adult flavors such as MANGO CHUTNEY for a little something different. Serve them with PINTO BEANS. Scoop VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

taco shells, lettuce, mango chutney, pinto beans, vanilla ice cream.

Saturday: Easy Entertaining

Entertain your guests with BEER-CAN CHICKEN. Serve the upside-down cooked bird with POTATO SALAD and BAKED BEANS. On a big platter, serve sliced TOMATOES, LETTUCE, CELERY and CARROT STICKS, PICKLES, sliced CUCUMBERS and MIXED OLIVES. Add CRUSTY ROLLS. Dessert is leftover ICE CREAM with fresh STRAWBERRIES.

Shopping List

whole chicken, coarse salt, fresh thyme, garlic powder, onion powder, black pepper, canola oil, craft beer with lime or other craft beer, potato salad, baked beans, tomatoes, lettuce, celery, carrots, pickles, cucumbers, mixed olives, crusty rolls, strawberries.

BEER CAN CHICKEN

Servings: makes 7 servings (3 ounces cooked, without skin)

Prep time: 20 minutes; resting time: 10 minutes

Cook time: 1 1/2 to 1 3/4 hours; standing time: 10 minutes

  • 1 whole chicken (about 4 pounds, see Note)
  • 1 1/2 teaspoons coarse salt
  • 1 1/2 tablespoons chopped fresh thyme leaves, plus 2 springs for garnish
  • 1 1/2 tablespoons garlic powder
  • 1 1/2 tablespoons onion powder
  • 2 teaspoons freshly ground black pepper
  • 1 tablespoon canola oil
  • 1 can craft beer with lime or other craft beer

In a bowl, combine salt, thyme leaves, garlic powder, onion powder and pepper. Remove neck and giblets from chicken; discard. Rub chicken lightly with oil; rub inside and out with spice rub. Let chicken sit at room temperature 10 minute while grill heats. Open beer; remove enough beer so can is half full. Put 2 sprigs fresh thyme in can. Hold bottom chicken cavity above can and slide chicken over can. Bend wings back behind chicken; prop in front of can, supporting chicken. (Chicken should look like it's sitting on beer can.) Place chicken in heatproof pan to catch drippings. Heat grill to high. Place pan with chicken on grill. Close top of grill so it's like an oven; turn heat to medium low. Grill 90 to 105 minutes, or until internal temperature is 165 degrees. Remove from grill; let stand 10 minutes. Using large tongs, grasp chicken under wings, remove from can and place on carving board. Carve and serve.

NOTE: Use a larger chicken if desired (4 to 6 pounds)

Per serving: 166 calories, 25 grams protein, 6 grams fat (35 percent calories from fat), 1.7 grams saturated fat, 1 gram carbohydrate, 75 milligrams cholesterol, 485 milligrams sodium, no fiber.

health

7 Day Menu Planner for April 01, 2018

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

Sunday: Family

Present LAMB SKEWERS WITH MINT YOGURT for family day. Serve it with HERB-ROASTED POTATOES: Heat oven to 425 degrees. Mix together 5 tablespoons Dijon mustard, 2 tablespoons olive oil, 1 clove minced garlic and 1/2 teaspoon Italian seasoning. Add 2 pounds red potatoes, cut into bite-size chunks; toss to coat. Spoon into a shallow baking pan lined with nonstick foil. Bake 25 to 30 minutes, or until fork tender; stir occasionally.

Add a TOMATO AND BROCCOLI FLORET SALAD (buy extra cherry tomatoes and halve them), tossed with a light vinaigrette. Add DINNER ROLLS. For dessert, top slices of ANGEL FOOD CAKE with PEACHES and VANILLA ICE CREAM.

Plan

Save enough lamb, tomato-broccoli salad and cake for Monday. Save enough peaches for Tuesday and enough ice cream for Tuesday and Friday.

Shopping List

plain low-fat yogurt, fresh mint, cumin, lemons, olive oil, dried rosemary, dried thyme, garlic powder, coarse salt, coarse ground black pepper, lean boneless leg of lamb, cherry tomatoes, onions, Dijon mustard, garlic, Italian seasoning, red potatoes, fresh broccoli, light vinaigrette, dinner rolls, angel food cake, peaches, vanilla ice cream.

LAMB SKEWERS WITH MINT YOGURT

Servings: makes 8 servings

Prep time: 20 minutes; refrigeration time: 1 to 2 hours

Cook time: 10 to 12 minutes

  • MINT YOGURT:
  • 1 cup plain low-fat yogurt
  • 2 tablespoons fresh mint
  • 1/8 teaspoon cumin
  • SKEWERS:
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 2 teaspoons dried rosemary
  • 2 teaspoons dried thyme
  • 1 teaspoon garlic powder
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon coarse ground black pepper
  • 2 pounds lean boneless leg of lamb, cut into 1 1/2-inch cubes
  • 8 ounces cherry tomatoes
  • 2 small onions, cut into wedges

For the mint yogurt: Combine yogurt, mint and cumin in a small bowl; refrigerate until ready to serve.

For the skewers: Mix juice, oil, rosemary, thyme, garlic powder, salt and pepper in a small bowl. Reserve half for basting. Place lamb in large resealable plastic bag. Add half marinade; toss to coat. Refrigerate 1 to 2 hours. Remove lamb; discard marinade from bag. Alternately thread lamb, tomatoes and onion wedges onto skewers. Grill on medium-high heat 10 to 12 minutes or until desired doneness, turning occasionally and brushing with reserved marinade. Serve with mint yogurt.

Per serving: 186 calories, 23 grams protein, 8 grams fat (37 percent calories from fat), 2.3 grams saturated fat, 6 grams carbohydrate, 66 milligrams cholesterol, 197 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make LAMB SANDWICHES ON FOCACCIA (or another) BREAD. Brush the bread with olive oil and layer it with leftover lamb, roasted red peppers, goat cheese and arugula. Serve with leftover TOMATO-BROCCOLI SALAD. Drizzle CHOCOLATE SYRUP over the leftover CAKE for dessert.

Shopping List

focaccia or other bread for sandwiches, olive oil, roasted red peppers, goat cheese, arugula, chocolate syrup.

Tuesday: Meatless

Prepare TOMATO SOUP WITH ORZO for a flavorful no-meat entree. In a medium pot, cook 1 large chopped onion, 1 small chopped green bell pepper, 2 cloves minced garlic and 1 teaspoon dried oregano in 1 tablespoon olive oil for 6 minutes or until softened. Add 1/3 cup orzo, 2 (14.5-ounce) cans undrained diced tomatoes with basil, garlic and oregano, 1 (15-ounce) can rinsed white beans, 2 (14-ounce) cans unsalted vegetable broth, coarse salt and freshly ground black pepper to taste. Bring to a boil. Reduce heat and cook 7 to 9 minutes or until orzo is tender but still firm. Stir 3 tablespoons parmesan into the soup and ladle into bowls.

Serve with GRILLED CHEESE SANDWICHES. For dessert, spoon leftover PEACHES over leftover ICE CREAM.

Shopping List

onion, green bell pepper, garlic, dried oregano, olive oil, orzo, canned diced tomatoes with basil, garlic and oregano, canned white beans, canned unsalted vegetable broth, coarse salt, black pepper, parmesan cheese, bread and cheese for sandwiches.

Wednesday: Microwave

For this week's wild card, use your microwave to help prepare a TUNA CASSEROLE. Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray; set aside. Cook 6 ounces medium no-yolk egg noodles according to package directions; drain.

Meanwhile, combine 1 teaspoon butter, 1 small chopped red bell pepper, 1/2 medium chopped onion and 1 cup sliced fresh mushrooms in a large microwavable container. Microwave on high (100 percent power) 5 minutes or until softened; drain. In a small bowl, whisk together 2 tablespoons flour and 1 1/4 cups 1 percent milk until smooth. Stir into vegetable mixture; cover and microwave on high 2 minutes. Stir, then cover and cook 1 minute. Stir and continue cooking in 30-second increments until thickened.

Remove from microwave, add 1/2 cup shredded 50 percent light cheddar cheese and stir until melted. Stir in 1 (9-ounce) can drained water-packed light tuna (flaked), 1/2 teaspoon coarse salt, 1/2 teaspoon black pepper and cooked noodles; spoon into baking dish. Bake, covered, 25 minutes. Mix together 1/3 cup dried bread crumbs and 1 teaspoon melted butter; sprinkle over casserole and bake 5 more minutes or until bubbly.

Serve this update of a family favorite with a ROMAINE SALAD and WHOLE-GRAIN BREAD. PEARS are good for dessert.

Shopping List

cooking spray, medium no-yolk egg noodles, butter, red bell pepper, onion, fresh mushrooms, flour, 1 percent milk, 50 percent light cheddar cheese, canned water-packed light tuna, coarse salt, black pepper, dried bread crumbs, romaine, whole-grain bread, pears.

Thursday: Express

Pick up a ROTISSERIE CHICKEN and serve it with STUFFED POTATOES (from frozen) and BROCCOLI WITH CHEESE SAUCE (from frozen). Add MIXED GREENS and WHOLE-GRAIN ROLLS. Stop by the bakery for PEANUT BUTTER COOKIES for a sweet.

Plan

Buy an extra chicken and save 2 cups chopped chicken for Friday.

Shopping List

rotisserie chickens, frozen stuffed potatoes, frozen broccoli with cheese sauce, mixed greens, whole-grain rolls, peanut butter cookies.

Friday: Kids

Let the kids help prepare CHICKEN POT PIE from the leftover chicken. The whole family will enjoy it with a LETTUCE-AND-TOMATO SALAD. Then, everyone will line up for warmed deli BROWNIES topped with leftover ICE CREAM and CHOCOLATE SPRINKLES.

Shopping List

burrito-size flour tortillas, canned condensed reduced-fat cream of mushroom soup, packaged frozen vegetables for soup, canned chopped mild green chilies, fresh cilantro, cooking spray, lettuce, tomatoes, deli brownies, chocolate sprinkles.

CHICKEN POT PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 2 burrito-sized flour tortillas
  • 1 (10 3/4-ounce) can condensed reduced-fat cream of mushroom soup
  • 2 cups cooked chopped chicken
  • 1 (16-ounce) package frozen vegetables for soup, thawed and drained
  • 1 (4-ounce) can chopped mild green chilies
  • 1/3 cup chopped fresh cilantro

Heat oven to 375 degrees. Line the bottom of a 9-inch pie plate with 1 warmed (see note) tortilla. In a large bowl, mix soup, chicken, vegetables, chilies and cilantro. Spoon into tortilla-lined pie plate. Top with the other warmed tortilla. Coat with cooking spray. Cover with foil and bake 20 minutes. Uncover and bake 25 more minutes or until top is golden and filling is hot. Cut into 6 wedges and serve immediately.

NOTE: To warm tortillas, roll them in damp white paper towels and microwave on high (100 percent power) 20 seconds or until warm.

Per serving: 209 calories, 19 grams protein, 3 grams fat (15 percent calories from fat), 0.9 gram saturated fat, 26 grams carbohydrate, 42 milligrams cholesterol, 649 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Serve your guests WALNUT CRUSTED SALMON FILLETS and add RICE, FRESH GREEN BEANS and BAGUETTES. For dessert, buy a CHEESECAKE to keep it simple.

Shopping List

walnuts, dry breadcrumbs, lemons, extra-virgin olive oil, fresh dill, coarse salt, pepper, skin-on salmon fillets, Dijon mustard, rice, fresh green beans, baguettes, cheesecake.

WALNUT CRUSTED SALMON FILLETS

Servings: makes 6 servings

Prep time: about 15 minutes; refrigeration time: 2 hours

Cook time: 15 minutes

  • 1 1/2 cups walnuts
  • 3 tablespoons dry breadcrumbs
  • 3 tablespoons finely grated lemon zest
  • 1 1/2 tablespoons extra-virgin olive oil
  • 3 tablespoons chopped fresh dill
  • Coarse salt and pepper to taste
  • 6 (3-ounce) skin-on salmon fillets
  • Dijon mustard to taste
  • 2 tablespoons fresh lemon juice

Place walnuts in food processor; coarsely chop. Add breadcrumbs, lemon zest, oil and dill; pulse until crumbly (mixture should stick together). Season with salt and pepper; set aside. Arrange salmon, skin side down, on a parchment-lined baking sheet. Brush tops with mustard. Spoon 1/3 cup walnut mixture over each fillet; gently press mixture into surface of salmon. Cover with plastic wrap; refrigerate up to 2 hours. Unwrap and bake at 350 degrees for 15 minutes, or until salmon flakes with a fork. Just before serving, sprinkle each piece with 1 teaspoon lemon juice.

Per serving: 327 calories, 23 grams protein, 24 grams fat (64 percent calories from fat), 2.7 grams saturated fat, 8 grams carbohydrate, 40 milligrams cholesterol, 145 milligrams sodium, 3 grams fiber.

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.

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