health

7 Day Menu Planner for June 10, 2018

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

Sunday: Family

Celebrate Father's Day with RANCH BURGERS. Garnish the plate with a small SPINACH SALAD WITH STRAWBERRIES if desired. On the side, add BAKED BEANS, DEVILED EGGS, PICKLES and OLIVES. For dessert, CHOCOLATE LAYER CAKE and VANILLA ICE CREAM go down easy. We sure do love our dads!

Plan

Save enough ice cream for Wednesday.

Shopping List

lean ground beef, bread for crumbs, eggs, seasoned salt, red onion, canola oil, whole-grain hamburger buns, romaine, tomatoes, reduced-fat creamy ranch dressing, fresh spinach, fresh strawberries, baked beans, deviled eggs, pickles, olives, chocolate layer cake, vanilla ice cream.

RANCH BURGERS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 pound (93 percent lean) ground beef
  • 1/4 cup soft bread crumbs
  • 1 egg white
  • 1 teaspoon seasoned salt
  • 1 medium red onion, cut crosswise into 1/2-inch slices
  • 1 tablespoon canola oil, divided
  • 4 whole-grain hamburger buns, split and toasted
  • Romaine
  • Tomato slices
  • 1/4 cup reduced-fat creamy ranch dressing

In a medium bowl, combine beef, crumbs, egg white and seasoned salt; mix lightly but thoroughly. Shape into 4 (1/2-inch-thick) patties. Brush onion slices with 1/2 teaspoon oil. Place patties and onion on grid over medium, ash-covered coals. Grill, covered, 7 to 10 minutes or to an internal temperature of 160 degrees. Grill onions 11 to 13 minutes or until tender, brushing with remaining oil; turn occasionally. Line bottom of each bun with romaine. Place tomatoes and burgers on romaine. Spoon dressing on burgers; top with onions and serve.

Per serving: 339 calories, 29 grams protein, 12 grams fat (31 percent calories from fat), 2.9 grams saturated fat, 30 grams carbohydrate, 62 milligrams cholesterol, 884 milligrams sodium, 4 grams fiber.

Monday: Kids

The whole family will enjoy CHICKEN LINGUINE ALFREDO. Cook 1 (8- to 10-ounce) package refrigerated linguine according to directions; drain. Return to pot; add 1 (8- to 10-ounce) package cooked carved chicken breast (such as Perdue or another brand). Stir in 3/4 cup light Alfredo sauce mixed with 1/3 cup reduced-fat sour cream and 1/4 teaspoon nutmeg. Cook over low heat 3 to 4 minutes or until heated; serve immediately. Add CARROT STICKS and SOFT ROLLS. For a light dessert, bite into a juicy NECTARINE.

Shopping List

packaged refrigerated linguine, packaged cooked carved chicken breast, light Alfredo sauce, reduced-fat sour cream, nutmeg, carrots, soft rolls, nectarines.

Tuesday: Express

It's hard to resist TUNA MELTS for flavor and simplicity. Buy 2 cups tuna salad from the deli and spread it over whole-wheat English muffin halves; top them with a tomato slice and a slice of Swiss cheese. Broil 6 inches from the heat for 5 minutes or until the cheese melts. Serve with BAKED SWEET POTATO CHIPS and add a PACKAGED GREEN SALAD to the meal. PEACHES are the right dessert.

Shopping List

deli tuna salad, whole-wheat English muffins, tomatoes, sliced Swiss cheese, sweet potato chips, packaged green salad, peaches.

Wednesday: Meatless

Tonight, make a meal of STUFFED BAKED POTATOES. Scrub, pierce and microwave 4 (8-ounce) baking potatoes 10 to 12 minutes on high (100 percent power). Wrap potatoes in paper towels and then in a terry towel and let stand for 5 minutes. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium. Add 1 medium chopped onion and cook 10 minutes or until golden. Add 2 teaspoons cumin and 1 clove minced garlic; cook 1 minute. Add 2 cups mild salsa and 1 (15- to 19-ounce) can rinsed reduced-sodium black beans and cook 5 minutes or until hot. To serve, split potatoes and divide bean mixture among them. Top with chopped fresh cilantro and plain yogurt. Serve with COLESLAW and WHOLE-GRAIN ROLLS. FRESH BLUEBERRIES topped with leftover VANILLA ICE CREAM and GRANOLA make a great dessert.

Tip

Tonight, make a meal of STUFFED BAKED POTATOES. Scrub, pierce and microwave 4 (8-ounce) baking potatoes 10 to 12 minutes on high (100 percent power). Wrap potatoes in paper towels and then in a terry towel and let stand for 5 minutes. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium. Add 1 medium chopped onion and cook 10 minutes or until golden. Add 2 teaspoons cumin and 1 clove minced garlic; cook 1 minute. Add 2 cups mild salsa and 1 (15- to 19-ounce) can rinsed reduced-sodium black beans and cook 5 minutes or until hot. To serve, split potatoes and divide bean mixture among them. Top with chopped fresh cilantro and plain yogurt. Serve with COLESLAW and WHOLE-GRAIN ROLLS. FRESH BLUEBERRIES topped with leftover VANILLA ICE CREAM and GRANOLA make a great dessert.

Shopping List

baking potatoes, canola oil, onion, cumin, garlic, mild salsa, canned reduced-sodium black beans, fresh cilantro, plain yogurt, coleslaw, whole-grain rolls, fresh blueberries, granola.

Thursday: Budget

TURKEY SOUP was a hit at our house. Serve the vegetable-packed dish with a SPINACH SALAD and CORNBREAD (from a mix). Make instant BUTTERSCOTCH PUDDING with 1 PERCENT MILK for dessert.

Shopping List

cooking spray, ground turkey breast, celery, onion, carrots, reduced-sodium tomato juice, canned unsalted chicken broth, frozen cut green beans, sliced fresh mushrooms, tomato, Worcestershire sauce, dried basil, dried oregano, coarse salt, pepper, garlic powder, bay leaf, fresh spinach, cornbread mix, instant butterscotch pudding, 1 percent milk.

TURKEY SOUP

Servings: makes 8 cups

Prep time: 20 minutes

Cook time: 6 hours on low; 3 hours on high

  • 1 to 1 1/4 pounds ground turkey breast
  • 2 ribs celery, sliced
  • 1 cup chopped onion
  • 1/2 cup shredded carrots
  • 2 1/2 cups reduced-sodium tomato juice
  • 1 (14-ounce) can unsalted chicken broth (see Note)
  • 2 cups frozen cut green beans
  • 1 cup sliced fresh mushrooms
  • 1 medium tomato, chopped
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1 bay leaf

Heat a large nonstick skillet coated with cooking spray on medium. Add turkey, celery, onion and carrots; cook 10 minutes or until turkey is no longer pink and vegetables are softened. Add mixture to 4-quart or larger slow cooker. Add tomato juice, broth, beans, mushrooms, tomato, Worcestershire sauce, basil, oregano, salt, pepper, garlic powder and bay leaf. Mix well. Cover and cook on low 6 hours or on high 3 hours. Remove and discard bay leaf before serving.

Note: Thin soup with additional broth or water if desired.

Per cup: 115 calories, 15 grams protein, 1 gram fat (6 percent calories from fat), 0.2 gram saturated fat, 10 grams carbohydrate, 39 milligrams cholesterol, 409 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Dinner is almost on the table because you're heating leftover SOUP. Serve it with ever-popular GRILLED CHEESE SANDWICHES. Add a SLICED TOMATO SALAD. How about PLUMS for dessert?

Shopping List

bread and cheese for sandwiches, tomatoes, lettuce, plums.

Saturday: Easy Entertaining

Your guests will enjoy SHRIMP SCAMPI with ANGEL HAIR PASTA, along with FRESH GREEN BEANS and a BOSTON LETTUCE SALAD. For dessert, BLUEBERRY COBBLER is always popular.

Shopping List

olive oil, uncooked peeled medium shrimp, green onion, garlic, fresh or dried basil, lemon, coarse salt, parmesan cheese, angel hair pasta, fresh green beans, Boston lettuce, blueberry cobbler.

SHRIMP SCAMPI

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes

  • 2 teaspoons olive oil
  • 3/4 pound uncooked peeled medium shrimp
  • 1 tablespoon chopped green onion
  • 1 clove garlic, minced
  • 1 tablespoon chopped fresh basil, or 1/2 teaspoon dried
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon coarse salt
  • Freshly grated parmesan cheese

Heat oil in a large nonstick skillet on medium. Add shrimp, onion, garlic, basil, lemon juice and salt. Cook and stir 2 to 3 minutes or until shrimp are pink. Remove from heat. Sprinkle with cheese and serve.

Per serving: 95 calories, 17 grams protein, 3 grams fat (25 percent calories from fat), 0.4 gram saturated fat, 1 gram carbohydrate, 137 milligrams cholesterol, 222 milligrams sodium, no fiber.

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 1/4 cups buttermilk
  • 1/2 cup canola oil
  • 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 medium red onion, chopped
  • 2 (16-ounce) cans seasoned black beans, drained but not rinsed
  • 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 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.

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