health

7 Day Menu Planner for May 27, 2018

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

Sunday: Family

The family won't be able to resist GLAZED LAMB CHOPS today. Whisk together 3/4 cup dry red wine, 1/3 cup orange juice, 4 chopped garlic cloves, 4 chopped shallots, 2 tablespoons minced fresh rosemary leaves, 1 1/2 teaspoons dried oregano and 3 tablespoons olive oil. Reserve 1/4 cup. Pour remaining marinade into a large bowl; add 18 (2- or 3-ounce) lamb rib chops. Cover and chill 2 hours. Remove chops; discard marinade. Sprinkle chops with coarse salt and pepper to taste. Place them on rack(s) of a roasting pan coated with cooking spray. Stir together reserved 1/4 cup marinade and 2 tablespoons honey. Broil chops 3 inches from heat 5 minutes on each side or to desired doneness, basting with honey mixture after 3 minutes. Serve. Add deli TABBOULEH, sliced CUCUMBERS IN CIDER VINEGAR and FLATBREAD. Buy BREAD PUDDING for dessert.

Plan

Save enough lamb, tabbouleh, whole cucumbers and bread pudding for Monday.

Shopping List

dry red wine, orange juice, garlic, shallots, fresh rosemary, dried oregano, olive oil, lamb rib chops, coarse salt, pepper, cooking spray, honey, deli tabbouleh, cucumbers, cider vinegar, flatbread, bread pudding.

Monday: Heat and Eat

Make STUFFED PITAS from Sunday's leftovers. Chop leftover lamb and combine with the leftover tabbouleh. Moisten with a little plain yogurt to taste. Line whole-grain pitas with lettuce leaves and fill with lamb mixture.

To accompany the pitas, make CUCUMBER SALAD. Peel, halve lengthwise, remove seeds and slice 2 medium (leftover) cucumbers. Combine 1/2 cup plain yogurt, 1/2 teaspoon minced garlic, 1/2 teaspoon cumin, 1 tablespoon chopped fresh mint and 3 tablespoons golden raisins; mix well. Spoon over cucumbers and toss to coat. Warm the leftover BREAD PUDDING for dessert.

Shopping List

plain yogurt, whole-grain pitas, lettuce, garlic, cumin, fresh mint, golden raisins.

Tuesday: Wild Card

For our global pantry, I can always depend on Nancy Waldeck, an Atlanta chef and cooking teacher, to create healthful easy recipes such as this AFRICA-INSPIRED GUMBO made in the slow cooker. Serve it over BROWN RICE. Add a RED-TIPPED LETTUCE SALAD and CORNBREAD. PEANUT BUTTER COOKIES are perfect for dessert.

Shopping List

olive oil, red onion, red bell pepper, celery, garlic, whole-wheat or other flour, unsalted vegetable broth, canned fire-roasted diced tomatoes, canned reduced-sodium kidney beans, crimini mushrooms, chopped zucchini, frozen sliced okra, Worcestershire sauce, Cajun or Creole seasoning (such as Tony Chachere or other brand), bay leaf, crushed red pepper, coarse salt, black pepper, fresh parsley, hot sauce, brown rice, red-tipped lettuce, cornbread, peanut butter cookies.

AFRICA-INSPIRED GUMBO

Servings: makes about 8 servings

Prep time: 25 minutes

Cook time: 6 to 8 hours on low

  • 2 tablespoons olive oil, divided
  • 2 cups chopped red onion
  • 1 medium red bell pepper, chopped
  • 1 cup chopped celery
  • 3 cloves garlic, grated
  • 2 tablespoons whole-wheat or other flour
  • 2 cups unsalted vegetable broth
  • 1 (14.5-ounce) can fire-roasted diced tomatoes, undrained
  • 1 (15-ounce) can reduced-sodium kidney beans, rinsed
  • 8 ounces minced crimini mushrooms
  • 2 cups chopped zucchini, cut into half-moons
  • 1 cup frozen sliced okra, thawed
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon Cajun or Creole seasoning (Tony Chachere or another brand)
  • 1 bay leaf
  • 1/4 to 1 teaspoon crushed red pepper
  • Coarse salt and black pepper to taste
  • Chopped parsley
  • Hot sauce

Heat 1 tablespoon oil in a large skillet on medium-high. Add onion, bell pepper, celery and garlic and cook 8 minutes or until softened and beginning to brown. Transfer the vegetables to a 4-quart or larger slow cooker. Return skillet to stove; heat remaining oil. Add flour and cook, stirring constantly, 4 minutes or until golden brown. Add broth; bring to a boil. Once boiling, pour into slow cooker. Add tomatoes, beans, mushrooms, zucchini, okra, Worcestershire, Cajun seasoning, bay leaf and red pepper. Mix together; cover and cook on low 6 to 8 hours. Remove bay leaf; add salt and pepper to taste. Garnish with parsley and serve with hot sauce. (Adapted from a recipe by chef Nancy Waldeck, tasteandsavor.com.)

Per serving: 145 calories, 6 grams protein, 4 grams fat (22 percent calories from fat), 0.6 gram saturated fat, 25 grams carbohydrate, no cholesterol, 263 milligrams sodium, 6 grams fiber.

Wednesday: Kids

Treat the kids to PIZZA BURGERS. Mix together 1 pound ground chicken or turkey, 1/3 cup freshly grated parmesan cheese and 1/3 cup seasoned dried bread crumbs. Shape into 4 (1/2-inch-thick) patties. Cook in a little canola oil in a nonstick skillet over medium heat for 6 minutes, turning occasionally. Top with pizza sauce and shredded part-skim mozzarella cheese. Cover; cook 1 minute to melt cheese. Serve on toasted ENGLISH MUFFINS with OVEN FRIES (from frozen) and CELERY STICKS. Win raves with CUPCAKES for dessert.

Shopping List

ground chicken or turkey, parmesan cheese, seasoned dried bread crumbs, canola oil, pizza sauce, shredded part-skim mozzarella cheese, English muffins, frozen oven fries, celery, cupcakes.

Thursday: Budget

TUNA AND BOW-TIE PASTA SALAD is a great low-cost meal. Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, try RED AND GREEN GRAPES.

Shopping List

bow-tie pasta, low-fat mayonnaise, red wine vinegar, fresh or dried basil, garlic, pepper, canned light water-packed tuna, frozen green beans, grape tomatoes, red onion, lettuce, whole-grain rolls, red and green grapes.

TUNA AND BOW-TIE PASTA SALAD

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: for the pasta

  • 8 ounces bow-tie pasta
  • 6 tablespoons low-fat mayonnaise
  • 2 tablespoons red wine vinegar
  • 2 tablespoons chopped fresh basil, or 1 teaspoon dried
  • 1 clove garlic, minced
  • 1/4 teaspoon pepper
  • 2 (6-ounce) cans light water-packed tuna, drained and flaked
  • 1 (9-ounce) package frozen green beans, thawed
  • 2 cups halved grape tomatoes
  • 1/3 cup chopped red onion

Cook pasta according to directions; drain and rinse with cold water until cool. In a large bowl, combine mayonnaise, vinegar, basil, garlic and pepper. Add tuna, beans, tomatoes, onion and pasta; toss well. Let stand 10 minutes and serve.

Per serving: 407 calories, 29 grams protein, 5 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 59 grams carbohydrate, 36 milligrams cholesterol, 618 milligrams sodium, 4 grams fiber.

Friday: Express

Make it quick with REUBEN SANDWICHES for tonight's meal. Lay 8 slices rye bread on a baking sheet. Spread one side of each slice with a little butter. Turn 4 slices over and spread evenly with reduced-fat Thousand Island dressing; layer corned beef slices, Swiss cheese and rinsed refrigerated sauerkraut on top of dressing. Top with remaining slices, butter side up. Heat broiler. Broil 4 minutes or until lightly browned; turn once. Serve with PICKLED BEETS. SLICED MANGO is dessert.

Shopping List

rye bread, butter, reduced-fat Thousand Island dressing,

Saturday: Easy Entertaining

Invite your guests for VINEGAR CHICKEN WITH TOMATOES. Serve with RICE tossed with chopped fresh PARSLEY, a BIBB LETTUCE SALAD and BAGUETTES. For dessert, serve a very French CHOCOLATE MOUSSE.

Shopping List

unsalted butter, shallots, chicken parts (legs, thighs, breasts), coarse salt, pepper, garlic, red wine vinegar, fresh tarragon, unsalted chicken stock, cherry tomatoes, fresh tomatoes, rice, fresh parsley, bibb lettuce, baguettes, chocolate mousse.

VINEGAR CHICKEN WITH TOMATOES

Servings: makes 4 servings

Cook time: about 50 minutes

  • 2 tablespoons unsalted butter
  • 4 shallots, diced
  • 3 pounds chicken parts (legs, thighs, breasts)
  • Coarse salt to taste
  • Freshly ground pepper to taste
  • 2 cloves garlic, diced
  • 1/2 cup red wine vinegar
  • 1/4 cup chopped fresh tarragon
  • 1 cup unsalted chicken stock
  • 2 cups halved cherry tomatoes, divided
  • 1 cup fresh diced tomatoes (any kind)

In a Dutch oven, melt butter on medium-high. Add shallots; cook 2 minutes, stirring often. Season all chicken with salt and pepper to taste. Add to pan in batches; cook 4 to 7 minutes on each side or until skin is golden. Add garlic, vinegar, tarragon and stock to pan. Allow liquid to heat to a simmer while scraping bottom of pan. Add half the cherry tomatoes and all diced tomatoes to pan and cover. Reduce heat to medium-low and cook 10 minutes. Remove smaller pieces of chicken as they are done. Add remaining tomatoes, cover and cook another 10 minutes or until cooked though. Remove the rest of the chicken; reduce the sauce on medium-high about 10 minutes or until thickened, stirring frequently so it doesn't burn. Return chicken to pan and serve hot. Remove skin if desired. (Adapted from "Bring It," Ali Rosen, Running Press.)

Per serving (chicken without skin): 297 calories, 37 grams protein, 11 grams fat (34 percent calories from fat), 4.9 grams saturated fat, 11 grams carbohydrate, 128 milligrams cholesterol, 177 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for May 20, 2018

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

Sunday: Family

For a tasty meal on family day, try EASY CAROLINA BARBECUE CHICKEN. We like our barbecue with BAKED BEANS, COLESLAW and WHOLE-GRAIN BREAD. Spoon fresh STRAWBERRIES over VANILLA ICE CREAM for dessert.

Plan

Prepare extra chicken, and save enough coleslaw and strawberries for Monday. Save enough ice cream for Thursday.

Shopping List

whole chicken, coarse salt, pepper, canola oil, apple cider vinegar, lemon, egg, dry mustard, garlic powder, poultry seasoning, paprika, baked beans, coleslaw, whole-grain bread, fresh strawberries, vanilla ice cream.

EASY CAROLINA BARBECUE CHICKEN

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 30 to 45 minutes; standing time: 5 to 10 minutes

  • 1 (4- to 4 1/2-pound) whole chicken
  • Coarse salt and pepper to taste
  • 1/2 cup canola oil
  • 1/2 cup apple cider vinegar
  • Juice of 1 lemon
  • 1 egg
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon poultry seasoning
  • 1/4 teaspoon paprika

Cut chicken into pieces (legs, thighs, breasts and wings). Skin and trim extra fat. Season with salt and pepper. In a medium bowl, mix together oil, vinegar, lemon juice, egg, dry mustard, garlic powder, poultry seasoning and paprika. Heat a lightly greased grill to medium-high. Baste chicken with vinegar mop and place on hot grill. Grill 30 to 45 minutes or until internal temperature is 165 degrees, turning frequently and basting after every turn. Remove from grill; let stand 5 to 10 minutes and serve.

Per serving (without skin): 128 calories, 24 grams protein, 3 grams fat (23 percent calories from fat), 0.8 gram saturated fat, no carbohydrate, 75 milligrams cholesterol, 87 milligrams sodium, no fiber.

Monday: Heat and Eat

Today's Memorial Day picnic is easy because you already have leftover chicken, coleslaw and strawberries. Add DILLY POTATO SALAD and WHOLE-GRAIN ROLLS to the spread. Buy BROWNIES and serve them with the leftover strawberries for a festive dessert.

Shopping List

baking potatoes, kosher dill spears, fresh parsley, Vidalia or other sweet onion, fresh chives, green onion, eggs, celery seed, coarse salt, pepper, low-fat mayonnaise, yellow mustard, paprika, fresh dill, whole-grain rolls, brownies.

DILLY POTATO SALAD

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 20 minutes

  • 4 medium baking potatoes, unpeeled
  • 4 tablespoons dill pickle juice
  • 3 kosher dill spears, finely chopped
  • 1/4 cup chopped fresh parsley
  • 1/2 cup chopped Vidalia or other sweet onion
  • 1 tablespoon chopped fresh chives
  • 1 green onion, minced
  • 2 hard-cooked eggs, chopped
  • 1/2 teaspoon celery seed
  • Freshly ground coarse salt and black pepper to taste
  • FOR THE DRESSING:
  • 1/2 cup low-fat mayonnaise
  • 2 teaspoons yellow mustard
  • 2 teaspoons dill pickle juice
  • Paprika for garnish
  • Fresh dill for garnish

In a large saucepan, bring potatoes to a boil; reduce heat and simmer potatoes about 20 minutes or until tender. Drain and cool. Remove skins, dice and place in large bowl. Add pickle juice, pickles, parsley, onion, chives, green onion and eggs; gently mix with rubber spatula, being careful not to crush potatoes. Add celery seed, salt and pepper. Meanwhile, in a small bowl, mix mayonnaise, mustard and pickle juice. Pour over potato mixture; stir gently. Garnish with paprika and sprigs of dill and serve.

Per serving: 106 calories, 3 grams protein, 2 grams fat (20 percent calories from fat), 0.4 gram saturated fat, 18 grams carbohydrate, 47 milligrams cholesterol, 351 milligrams sodium, 2 grams fiber.

Tuesday: Budget

For a low-cost meal, SKILLET PORK CHOPS AND WHITE BEANS are easy. Pan-fry pork chops; remove to a plate and cover to keep warm. To same skillet, add rinsed canned reduced-sodium white beans and undrained canned diced tomatoes with green chilies. Cover and simmer 5 minutes; add chops back to skillet. Cook 1 minute or until hot. Serve with STEAMED BROCCOLI and CORNBREAD (from mix). KIWIFRUIT is good for dessert.

Shopping List

pork chops, canned reduced-sodium white beans, canned diced tomatoes with green chilies, broccoli, cornbread mix, kiwifruit.

Wednesday: Wild Card

Open the Global Pantry for TEX-MEX VEGETABLE SOUP. In a 4-quart or larger slow cooker, combine 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (15-ounce) can pinto beans, 2 (14 1/2-ounce) cans undrained Mexican-style diced tomatoes, 2 cups frozen or drained canned corn, 1 (14-ounce) can unsalted vegetable broth, 2 medium chopped red potatoes, 1 cup frozen chopped onions, 1 cup medium salsa and 1 cup frozen cut green beans. Mix well. Cover and cook on high 6 hours or until vegetables are tender. Thin with additional broth or water if desired. Add a SLICED AVOCADO AND LETTUCE SALAD and serve the soup with FLOUR TORTILLAS. PLUMS are dessert.

Shopping List

canned reduced-sodium black beans, canned pinto beans, canned Mexican-style diced tomatoes, frozen or canned corn, unsalted vegetable broth, red potatoes, frozen chopped onions, medium salsa, frozen cut green beans, avocados, lettuce, flour tortillas, plums.

Thursday: Express

TUNA AND BLACK-EYED PEA SALAD is a quick and tasty meal. Toss 2 (15-ounce) cans rinsed reduced-sodium black-eyed peas, 2 (6-ounce) cans drained and flaked water-packed tuna, 3 diced plum tomatoes, 1 small thinly sliced red onion and 1 package salad greens with Dijon vinaigrette. Sprinkle with crumbled bacon and toasted walnuts to taste; toss to mix and serve. If you need more food, add canned LENTIL SOUP and WHOLE-GRAIN ROLLS. Leftover ICE CREAM is your dessert.

Shopping List

canned reduced-sodium black-eyed peas, canned water-packed tuna, plum tomatoes, red onion, packaged salad greens, Dijon vinaigrette, bacon, walnuts, canned lentil soup, whole-grain rolls.

Friday: Kids

The kids are always excited about MACARONI AND CHEESE. Heat oven to 350 degrees. In a 2 1/2-quart baking dish, combine 1 (14-ounce) can unsalted chicken broth, 1 cup plus 2 tablespoons uncooked elbow macaroni, 3/4 cup 1 percent milk, 2 tablespoons cut-up butter, 2 teaspoons flour, and coarse salt and pepper to taste; mix well. Cover with foil and bake 15 minutes; stir. Cook 15 more minutes and stir. Cook 10 more minutes. Remove from oven. Stir in 1 cup shredded cheddar cheese and serve. Add GREEN PEAS (from frozen) and WHOLE-GRAIN ROLLS. Make instant CHOCOLATE PUDDING with 1 PERCENT MILK for dessert.

Shopping List

unsalted chicken broth, elbow macaroni, 1 percent milk, butter, flour, coarse salt, pepper, shredded cheddar cheese, frozen green peas, whole-grain rolls, instant chocolate pudding.

Saturday: Easy Entertaining

HAZELNUT-CRUSTED SCALLOPS WITH FRESH MANGO SALSA is certainly guest-worthy. Serve it with RICE tossed with CHOPPED PARSLEY, FRESH GREEN BEANS and a RED-TIPPED LETTUCE SALAD. Buy a CHEESECAKE for dessert.

Shopping List

mango, Hass avocado, frozen corn, red onion, lime, fresh cilantro, coarse salt, sea scallops, pepper, hazelnuts, olive oil, rice, parsley, fresh green beans, red-tipped lettuce, cheesecake.

HAZELNUT-CRUSTED SCALLOPS WITH FRESH MANGO SALSA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 5 minutes

  • 1 large mango, cut into 1/4-inch cubes
  • 1/2 Hass avocado, cut into 1/4-inch cubes
  • 1/4 cup frozen corn, thawed
  • 1/4 cup finely diced red onion
  • 2 tablespoons fresh lime juice
  • 1 tablespoon chopped fresh cilantro
  • 1/4 teaspoon coarse salt, divided
  • 18 sea scallops, rinsed and patted dry
  • 1/4 teaspoon pepper
  • 1/2 cup hazelnuts, toasted, skinned and coarsely ground (see Note)
  • 2 teaspoons olive oil

In a medium bowl, combine mango, avocado, corn, onion, lime juice, cilantro and 1/8 teaspoon salt; mix well and set aside. Sprinkle scallops with remaining salt and the pepper. Place ground hazelnuts in a shallow container; coat scallops with nuts, pressing nuts onto scallops on all sides. Heat oil in a large nonstick skillet on medium-high. Cook scallops 2 minutes per side, turning once or until opaque and lightly browned. Do not overcook! Spoon 1/2 cup salsa onto center of each plate. Place 3 scallops on salsa. Serve immediately.

Note: Pulse nuts in food processor until coarsely ground but not oily (or you'll have hazelnut butter).

Per serving: 175 calories, 8 grams protein, 10 grams fat (34 percent calories from fat), 1 gram saturated fat, 15 grams carbohydrate, 11 milligrams cholesterol, 259 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for May 13, 2018

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

Sunday: Family

Keep family day simple and prepare your own ROAST TURKEY BREAST, adding canned WHOLE-BERRY CRANBERRY SAUCE on the side. Serve with your POTATOES AU GRATIN and these GREEN BEANS IN OLIVE OIL: In a large nonstick skillet, heat 1 tablespoon extra-virgin olive oil on medium-high. Add 1 pound fresh green beans (rinsed, trimmed and halved) and 1/4 cup water. Simmer on low in boiling water about 5 minutes or until they soften and water is evaporated (adding more water as needed until beans are tender). Add 4 crushed cloves garlic and coarse salt to taste; stir. Cook 1 more minute. Remove from heat; add a handful of chopped cilantro. Arrange on a platter and drizzle with additional olive oil. (Adapted from "Our Syria," Itab Azzam and Dina Mousawi, Running Press.) Add a LETTUCE WEDGE and DINNER ROLLS. For dessert, buy a CHOCOLATE LAYER CAKE.

Plan

Save enough turkey, cranberry sauce and cake for Monday.

Shopping List

turkey breast, canned whole-berry cranberry sauce, potatoes au gratin, extra-virgin olive oil, fresh green beans, garlic, coarse salt, fresh cilantro, lettuce, dinner rolls, chocolate layer cake.

Monday: Heat and Eat

Make simple TURKEY-CRANBERRY WRAPS for dinner tonight. Heat 6 large flour tortillas according to directions. Mix together 1 cup leftover cranberry sauce, 2 tablespoons spicy brown mustard and 1/2 teaspoon ground ginger. Spread evenly on one side of each tortilla. Top with thinly sliced or chopped leftover turkey breast, sliced green onions, toasted chopped pecans and shredded lettuce. Roll and serve with OVEN FRIES (from frozen). Add PICKLES, OLIVES and TOMATO WEDGES on the side. Dessert is leftover CAKE.

Shopping List

large flour tortillas, spicy brown mustard, ground ginger, green onions, pecans, lettuce, frozen oven fries, pickles, olives, tomatoes.

Tuesday: Meatless

Skip meat tonight and prepare ZITI BAKED WITH SPINACH, TOMATOES AND SMOKED GOUDA. Serve with a RED-TIPPED LETTUCE SALAD and GARLIC BREAD. PEARS are for dessert.

Plan

Save enough baked ziti for Thursday.

Shopping List

ziti pasta, olive oil, onion, yellow bell pepper, garlic, canned diced tomatoes with basil, garlic and oregano, fresh baby spinach, smoked Gouda, cooking spray, red-tipped lettuce, garlic bread, pears.

ZITI BAKED WITH SPINACH, TOMATOES AND SMOKED GOUDA

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 30 minutes, plus pasta

  • 10 ounces ziti pasta
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 medium yellow bell pepper, chopped
  • 4 cloves garlic, minced
  • 2 (14 1/2-ounce) cans undrained diced tomatoes with basil, garlic and oregano
  • 6 cups fresh baby spinach leaves
  • 1 1/4 cups (about 5 ounces) shredded smoked Gouda, divided

Heat oven to 375 degrees. Cook pasta according to directions; drain. Heat oil in a Dutch oven on medium-high. Add onion and pepper; cook 5 minutes, stirring occasionally. Stir in garlic; cook 2 minutes. Stir in tomatoes; bring to a boil. Reduce heat and simmer 5 minutes. Add spinach; cook 30 seconds or until spinach wilts, stirring frequently. Remove from heat. Add pasta and 3/4 cup cheese to tomato mixture, tossing well to combine. Spoon pasta mixture into a 9-by-13-inch baking dish coated with cooking spray; sprinkle evenly with remaining cheese. Bake 15 minutes or until cheese melts and begins to brown.

Per serving: 267 calories, 12 grams protein, 7 grams fat (24 percent calories from fat), 3.5 grams saturated fat, 39 grams carbohydrate, 20 milligrams cholesterol, 591 milligrams sodium, 3 grams fiber.

Wednesday: Budget

Gather 'round the campfire for a low-cost dinner with HAPPY TRAIL BURGERS. Broil any burgers. Meanwhile, heat a 20-ounce can of vegetarian baked beans with 1/3 cup of your favorite barbecue sauce. Spoon over burgers; garnish with chopped sweet onion. Serve with any SOUP and COLESLAW. Enjoy FRESH STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Thursday.

Shopping List

any protein for burgers, vegetarian baked beans, barbecue sauce, sweet onion, any soup, coleslaw, fresh strawberries.

Thursday: Express

Heat the leftover ZITI for a quick meal. Serve with CARROT SALAD and WHOLE-GRAIN ROLLS. Buy TAPIOCA PUDDING for dessert and top with leftover STRAWBERRIES.

Shopping List

deli carrot salad, whole-grain rolls, tapioca pudding.

Friday: Kids

The kids will love MEXICAN CHICKEN AND BEANS. Accompany the soon-to-be kid-favorite with BABY CARROTS, CELERY STICKS, CHERRY TOMATOES and a DIP, along with FLOUR TORTILLAS. For dessert, slurp on any FROZEN FRUIT JUICE BARS.

Shopping List

cooking spray, chicken breast strips, reduced-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned corn with red and green peppers, baby carrots, celery sticks, cherry tomatoes, dip for vegetables, flour tortillas, any frozen fruit juice bars.

MEXICAN CHICKEN AND BEANS

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: about 20 minutes

  • 1 pound chicken breast strips
  • 1 (1.25-ounce) package reduced-sodium taco seasoning mix
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (11-ounce) can corn with red and green peppers, undrained
  • 1/4 cup water

Coat a large nonstick skillet with cooking spray. Add chicken; cook and stir on medium-high 4 to 5 minutes or until no longer pink. Stir in taco seasoning mix, beans, corn and water. Cook 8 to 10 minutes; stir frequently or until sauce is slightly thickened. Serve warm.

Per serving: 294 calories, 31 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 33 grams carbohydrate, 73 milligrams cholesterol, 995 milligrams sodium, 7 grams fiber.

Saturday: Wild Card

Your guests will feel special when you open your Global Pantry and take them to Thailand for THAI SHRIMP WITH COCONUT-ALMOND RICE. Add SUGAR SNAP PEAS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. For dessert, make PEACH SHORTCAKE by spooning Nutella onto shortcake shells and covering with sliced peaches. Garnish with a dab of light whipped cream.

Shopping List

jasmine rice, light coconut milk, canola oil, medium shrimp, Thai-style chili sauce, slivered almonds, green onions, sugar snap peas, Boston lettuce, sourdough bread, Nutella, shortcake shells, peaches, light whipped cream.

THAI SHRIMP WITH COCONUT-ALMOND RICE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes, plus rice and almonds

  • 1 cup jasmine rice
  • Light coconut milk
  • 1 tablespoon canola oil
  • 1 pound medium shrimp, shelled and deveined
  • 1/4 cup Thai-style chili sauce (use less for milder flavor)
  • 1/2 cup toasted slivered almonds
  • Chopped green onions for garnish

Prepare rice according to package directions, replacing half the water called for on package with light coconut milk. Heat oil in a large nonstick skillet on medium. Add shrimp and cook 3 to 4 minutes or until pink. Add chili sauce and stir until heated through. Stir almonds into cooked rice and top with shrimp mixture. Garnish with onions and serve.

Per serving: 407 calories, 29 grams protein, 13 grams fat (29 percent calories from fat), 2.4 grams saturated fat, 43 grams carbohydrate, 183 milligrams cholesterol, 452 milligrams sodium, 3 grams fiber.

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