health

7 Day Menu Planner for June 03, 2018

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

Sunday: Family

Light the grill for your own GRILLED CHICKEN BREASTS. Serve the family favorite with HERB-ROASTED RED POTATOES. Heat oven to 425 degrees. Cut 2 pounds medium red potatoes into wedges. Drizzle 2 tablespoons olive oil over potatoes and toss. Blend 2 cloves pressed garlic, 1 teaspoon coarse salt, 1 teaspoon cumin, 1/2 teaspoon paprika, 1/4 teaspoon dried oregano and 1/4 teaspoon cayenne pepper; spoon over potatoes and toss to coat. Spread potatoes evenly on a foil-lined, 9-by-13-inch baking dish coated with cooking spray. Bake 30 minutes or until tender.

Add grilled FRESH ASPARAGUS and DINNER ROLLS to your meal. Serve CHOCOLATE CHIP-CARAMEL POKE CAKE for dessert.

Plan

Grill enough chicken and save enough cake for Monday.

Shopping List

boneless skinless chicken breasts, red potatoes, olive oil, garlic, coarse salt, cumin, paprika, dried oregano, cayenne pepper, cooking spray, fresh asparagus, dinner rolls, flour (such as Wondra), devil's food cake mix with pudding in the mix, buttermilk, canola oil, eggs, semisweet chocolate chips, caramel topping, vanilla creamy ready-to-spread frosting.

CHOCOLATE CHIP-CARAMEL POKE CAKE

Servings: makes 24 servings

Prep time: 10 minutes

Cook time: 35 to 45 minutes; cooling time: about 1 hour

  • 1 (15.25-ounce) box devil's food cake mix with pudding in the mix
  • 1/2 cup canola oil
  • 1 1/4 cups buttermilk
  • 3 eggs
  • 2 cups semisweet chocolate chips (about 12 ounces)
  • 1 cup caramel topping
  • 1/2 cup vanilla creamy ready-to-spread frosting

Heat oven to 350 degrees. Coat bottom only of 9-by-13-inch baking pan with cooking spray and flour (such as Wondra). In large bowl, beat cake mix, buttermilk, oil and eggs with electric mixer on low 30 seconds, then on medium 2 minutes, scraping bowl occasionally. Pour batter into pan. Sprinkle with chocolate chips; press gently into batter. Bake 35 to 45 minutes or until toothpick inserted into center comes out clean. Cool 30 minutes. Coat long-tined fork with cooking spray. Pierce warm cake every inch with fork. Pour caramel topping over cake. Cool completely in pan on rack about 1 hour.

In medium bowl, microwave frosting 15 to 30 seconds on high; stir until very soft. Spoon frosting into 1-quart resealable plastic bag; seal. Cut small tip off corner of bag; squeeze bag to drizzle frosting across top of cake and serve. Store covered at room temperature. (Adapted from "Betty Crocker Sheet Pan Desserts," Houghton Mifflin Harcourt.)

Per serving: 265 calories, 4 grams protein, 12 grams fat (39 percent calories from fat), 3.9 grams saturated fat, 38 grams carbohydrate, 24 milligrams cholesterol, 219 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

CHICKEN AND VEGGIE WRAPS make good use of leftover chicken. Spread low-fat mayonnaise on 4 (8-inch) whole-wheat flour tortillas. Thinly slice leftover grilled chicken (about 1 pound), 1 red bell pepper and 1/4 cup red onion, and chop 2 cups mixed greens. Layer ingredients down center of each tortilla. Roll and fold the filled tortillas. Heat if desired. Serve with BAKED BEET CHIPS (or other vegetable chips) and PICKLE SPEARS. Leftover CAKE is dessert.

Shopping List

low-fat mayonnaise, whole-wheat flour tortillas, red bell pepper, red onion, mixed greens, baked beet chips or other vegetable chips, pickle spears.

Tuesday: Meatless

PENNE VEGETABLE TOSS makes an easy no-meat meal. Cook 3 cups penne pasta according to directions. One minute before pasta is done, add 1 cup fresh broccoli florets and 1 cup shredded carrots. Cook 1 minute; drain. Rinse with cold water; drain. Return to pot and stir in 1 (14-ounce) can drained water-packed artichoke quarters, 1 cup halved grape tomatoes, 4 sliced green onions, 1/4 teaspoon dried oregano and 1/4 teaspoon dried basil. Add 1/4 cup Italian parmesan dressing; toss to coat. Cover and chill 2 hours; serve.

Add a SPINACH SALAD and some GARLIC BREAD on the side. For dessert, halve KIWIFRUIT and dig in!

Shopping List

penne pasta, fresh broccoli, shredded carrots, canned water-packed artichoke quarters, grape tomatoes, green onions, dried oregano, dried basil, Italian parmesan dressing, fresh spinach, garlic bread, kiwifruit.

Wednesday: Wild Card

CUBAN BLACK BEAN AND YELLOW RICE BOWLS are true Bowl Food. They're delicious and good for your food budget. Add CORN TORTILLAS and serve FLAN for dessert.

Shopping List

ripe plantains, olive oil, coarse salt, packaged yellow rice, jalapeno pepper, red onion, canned seasoned black beans, cumin, radishes, Hass avocado, cilantro, lime, corn tortillas, flan.

CUBAN BLACK BEAN AND YELLOW RICE BOWLS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 25 minutes

  • 2 ripe plantains (about 1 pound), peeled and diagonally sliced 1/2 inch thick
  • 2 tablespoons olive oil, divided
  • 1 teaspoon coarse salt, divided
  • 1 (10-ounce) package yellow rice
  • 1 small jalapeno pepper, seeded and finely chopped
  • 1/4 cup water
  • 1 teaspoon cumin
  • 4 chopped radishes
  • 1 ripe Hass avocado, diced
  • 1/4 cup chopped cilantro
  • 1 lime, quartered

Heat oven to 400 degrees. Line baking sheet with parchment paper. Place plantain slices in single layer on paper; drizzle with 1 tablespoon oil and sprinkle with 1/2 teaspoon of salt. Roast in oven 16 to 18 minutes or until lightly browned and very tender; set aside. Prepare rice according to directions.

Meanwhile, heat remaining oil in saucepan on medium. Add jalapeno and onion; cook 3 minutes or until softened. Stir in beans, water, cumin and remaining salt; cook 5 or 6 minutes or until liquid is slightly reduced. Divide cooked rice evenly among 4 bowls. Top each with beans, plantains, radishes and avocado. Sprinkle with cilantro and serve with lime wedges. (Adapted from Southern Living.)

Per serving: 643 calories, 19 grams protein, 15 grams fat (21 percent calories from fat), 2.1 grams saturated fat, 111 grams carbohydrate, no cholesterol, 1,189 milligrams sodium, 15 grams fiber.

Thursday: Express

BLT BURGERS are quick, easy and always a popular meal. Heat grill. In a small bowl, combine 1/4 cup ketchup, 1/4 cup low-fat mayonnaise and 1 tablespoon prepared (yellow) mustard; set aside. Shape 1 1/4 pounds lean ground beef into 4 (3/4-inch-thick) burgers. Wrap the edge of each burger with 1 strip bacon, perpendicular to burger. Grill 10 to 12 minutes for medium or until desired doneness, turning once. Serve burgers on POPPY SEED BUNS with onion and tomato slices, lettuce and sauce. Add oven FRIES (from frozen). For a sweet treat, try OATMEAL COOKIES.

Shopping List

ketchup, low-fat mayonnaise, prepared (yellow) mustard, lean ground beef, bacon, poppy seed buns, onion, tomato, lettuce, frozen oven fries, oatmeal cookies.

Friday: Kids

The kids will be home early for SALSA SPAGHETTI. Cook 8 ounces spaghetti according to directions; drain. Return to pot and add 1 tablespoon olive oil; toss to coat and drain again. Return to pot and add 1 (24-ounce) jar mild thick and chunky salsa, 1 (15-ounce) can rinsed reduced-sodium pinto beans, and coarse salt and pepper to taste. Heat 5 minutes or until heated throughout, stirring occasionally. Serve immediately, garnished with shredded Mexican-blend cheese. Add a chopped LETTUCE SALAD and SOFT ROLLS. POPSICLES are good for dessert.

Shopping List

spaghetti, olive oil, jar of mild thick and chunky salsa, canned reduced-sodium pinto beans, coarse salt, pepper, shredded Mexican-blend cheese, lettuce, soft rolls, Popsicles.

Saturday: Easy Entertaining

Your guests won't be able to resist ROASTED SALMON WITH FRESH VEGETABLES. Serve with MIXED GREENS and SOURDOUGH BREAD. For dessert, buy FRUIT TARTS.

Shopping List

olive oil, coarse salt, pepper, packaged trimmed whole green beans, baking potato, grape or cherry tomatoes, salmon fillets, lemons, Worcestershire sauce, mixed greens, sourdough bread, fruit tarts.

ROASTED SALMON WITH FRESH VEGETABLES

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 30 minutes

  • 2 teaspoons olive oil
  • 1/2 teaspoon coarse salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 (12-ounce) package trimmed whole green beans (see Note)
  • 1 (8-ounce) baking potato cut lengthwise into 12 wedges
  • 24 grape or cherry tomatoes
  • 4 (6-ounce) salmon fillets (about 1 inch thick)
  • 1 tablespoon fresh lemon juice
  • 1 1/4 teaspoons Worcestershire sauce
  • Lemon wedges for garnish

Heat oven to 450 degrees. In a medium bowl, combine oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, green beans and potato wedges; toss to coat. Place potato mixture on a large rimmed baking pan lined with nonstick foil; bake 10 minutes. Reduce oven temperature to 425 degrees. Move vegetables to one side; add tomatoes to pan. Sprinkle salmon with remaining salt and pepper. Drizzle lemon juice and Worcestershire sauce over salmon. Add to pan. Bake 18 minutes, until desired doneness or until fish flakes easily with a fork. Serve with lemon wedges.

Note: For more tender beans, microwave on high (100 percent power) 1 to 2 minutes before roasting.

Per serving: 331 calories, 39 grams protein, 10 grams fat (28 percent calories from fat), 1.8 grams saturated fat, 20 grams carbohydrate, 80 milligrams cholesterol, 419 milligrams sodium, 4 grams fiber.

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
  • 1/4 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.

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