health

7 Day Menu Planner for April 15, 2018

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

Sunday: Family

BEEF CUBES AND GRAVY will become a favorite at your house just like it is at ours. Serve it over NO-YOLK EGG NOODLES and garnish with chopped FRESH PARSLEY. Add FRESH ASPARAGUS and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pie for Monday.

Shopping List

beef stew meat, onions, sliced cremini or other fresh mushrooms, packaged beefy onion soup mix, cornstarch, coarse salt, pepper, dry red wine, no-yolk egg noodles, fresh parsley, fresh asparagus, whole-grain rolls, Boston cream pie.

BEEF CUBES AND GRAVY

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 8 to 10 hours on low, or 4 to 5 hours on high

  • 1 1/2 pounds well-trimmed beef stew meat, cut into 1-inch cubes
  • 2 medium onions cut into 1/2-inch wedges
  • 1 (8-ounce) package sliced cremini or other fresh mushrooms
  • 1 (1.1-ounce) package beefy onion soup mix
  • 3 tablespoons cornstarch
  • Coarse salt and pepper to taste
  • 1 1/2 cups dry red wine

Place beef, onions and mushrooms in a 4-quart or larger slow cooker. Add dry soup mix. Sprinkle with cornstarch, salt and pepper. Pour wine over all. Cover and cook on low 8 to 10 hours, or on high 4 to 5 hours. Stir well before serving.

Per serving: 251 calories, 24 grams protein, 8 grams fat (30 percent calories from fat), 3.1 grams saturated fat, 13 grams carbohydrate, 71 milligrams cholesterol, 446 milligrams sodium, 2 grams fiber.

Monday: Kids

Try kid-friendly FIESTA CHICKEN AND RICE for dinner. Heat oven to 375 degrees. In a large bowl, mix together 4 cups cooked rice, 2 cups sliced fresh mushrooms, 3 cups salsa, 1 (10 3/4-ounce) can condensed reduced-fat cream of chicken soup, 8 ounces reduced-fat sour cream, 1/2 cup unsalted chicken broth or water and 1 1/2 pounds cooked boneless skinless chicken breasts (cut into 1-inch pieces). Spoon into a 9-by-13-inch baking dish coated with cooking spray. Cover and bake 40 to 45 minutes. Uncover and bake 10 more minutes or until bubbly. Serve with CARROT STICKS, CORN TORTILLAS and leftover PIE.

Plan

Save enough Fiesta Chicken for Tuesday.

Shopping List

rice, fresh mushrooms, salsa, canned condensed reduced-fat cream of chicken soup, reduced-fat sour cream, unsalted chicken broth, boneless skinless chicken breasts, cooking spray, carrots, corn tortillas.

Tuesday: Express

Make CHICKEN-AND-RICE ROLL-UPS for a quick meal. Separately, heat Monday's chicken and rice and some flour tortillas. Spoon the chicken mixture onto the tortillas and top with reduced-fat sour cream and some shredded 50 percent light jalapeno cheddar cheese. Roll and eat. Enjoy SLICED AVOCADOS on the side. PLUMS are dessert.

Shopping List

flour tortillas, reduced-fat sour cream, shredded 50 percent light jalapeno cheddar cheese, avocados, plums.

Wednesday: Budget

WHITE BEAN CHILI is economical, plus we love the flavor. Serve it with a CARROT SALAD and CORNBREAD (from mix). PEARS make a good dessert.

Plan

Save enough chili for Thursday.

Shopping List

canola oil, onion, chili powder, garlic, cumin, dried oregano, canned Great Northern beans, canned unsalted chicken broth, cooked turkey or chicken breast, plum tomatoes, fresh cilantro, limes, coarse salt, pepper, carrot salad, cornbread mix, pears.

WHITE BEAN CHILI

Servings: makes about 8 cups

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 1 tablespoon canola oil
  • 2 cups chopped onion
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons cumin
  • 1 teaspoon dried oregano
  • 3 (15-ounce) cans Great Northern beans, rinsed
  • 2 (14-ounce) cans unsalted chicken broth
  • 2 cups water
  • 3 cups chopped cooked turkey or chicken breast
  • 1/2 cup chopped seeded plum tomatoes
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 8 lime wedges, if desired

Heat oil in a large Dutch oven on medium-high. Add onion and cook 10 minutes or until softened and golden. Add chili powder, garlic and cumin. Cook 2 minutes. Add oregano and beans; cook 30 seconds. Add broth and water; bring to a simmer. Cook 20 minutes. Place 2 cups bean mixture in blender or food processor and process until smooth. Return pureed mixture to pan. Add turkey or chicken; cook 5 minutes or until heated through. Remove from heat. Add tomatoes, cilantro, lime juice, salt and pepper; mix well. Garnish with limes wedges if desired.

Per cup: 256 calories, 26 grams protein, 4 grams fat (13 percent calories from fat), 0.4 gram saturated fat, 29 grams carbohydrate, 45 milligrams cholesterol, 986 milligrams sodium, 10 grams fiber.

Thursday: Heat and Eat

You'll like the leftover CHILI just as well tonight, now that the flavors have blended even more. This go-around, serve it over BROWN RICE, along with a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, scoop VANILLA ICE CREAM.

Plan

Save enough ice cream for Saturday.

Shopping List

brown rice, fresh spinach, whole-grain rolls, vanilla ice cream.

Friday: Meatless

EGG SALAD SANDWICHES nourished me through my college days and have always been one of my favorite sandwiches, especially when they are on whole-grain toast with lettuce and tomato. Make your own or buy the egg salad. Add a PICKLE or two and OLIVES on the side. Serve with BAKED SWEET POTATO CHIPS. RED AND GREEN GRAPES are an easy dessert.

Shopping List

egg salad, whole-grain bread, lettuce, tomatoes, pickles, olives, baked sweet potato chips, red and green grapes.

Saturday: Easy Entertaining

Present WALNUT AND PANKO CRISPY COD to your guests tonight. Add ORZO tossed with freshly grated PARMESAN CHEESE; serve with MIXED GREENS and SOURDOUGH BREAD. For dessert, have some leftover ICE CREAM with CARAMEL TOPPING sprinkled with toasted coconut.

Shopping List

cooking spray, walnuts, panko bread crumbs, garlic powder, dried dill, eggs, flour, cod fillets, plain Greek yogurt (or reduced-fat sour cream), lemons, garlic salt, orzo, parmesan cheese, mixed greens, sourdough bread, caramel topping.

WALNUT AND PANKO CRISPY COD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 15 to 20 minutes

  • 3/4 cup walnuts, finely chopped
  • 3/4 cup panko bread crumbs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried dill
  • 2 eggs, beaten
  • 1/2 cup flour
  • 1 pound cod fillets, cut into 3-inch long pieces
  • LEMON DILL TOPPING:
  • 1/4 cup plain Greek yogurt or reduced-fat sour cream
  • 1 teaspoon lemon juice
  • 1/4 teaspoon garlic salt
  • 1/8 teaspoon dried dill
  • Lemon wedges for garnish

Heat oven to 400 degrees. Line a baking sheet with foil; coat foil with cooking spray. Stir together walnuts, bread crumbs, garlic powder and dill in a shallow dish. Beat eggs in a second shallow dish. Place flour in a third shallow dish. Roll fish pieces in flour (shake off extra), then egg mixture, then walnut mixture, pressing down gently, and place on baking sheet. Cook for 15 to 20 minutes or until fish flakes easily with a fork.

Meanwhile, in a small bowl, stir together lemon dill topping. Serve fish with lemon wedges and the topping.

Per serving: 318 calories, 27 grams protein, 15 grams fat (43 percent calories from fat), 2 grams saturated fat, 19 grams carbohydrate, 114 milligrams cholesterol, 109 milligrams sodium, 2 grams fiber.

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.

Next up: More trusted advice from...