health

7 Day Menu Planner for June 17, 2018

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

Sunday: Family

Serve the family PINE NUT-STUFFED PORK LOIN WITH PINEAPPLE SALSA and be ready for compliments. Serve the juicy pork with BROWN RICE and fresh ASPARAGUS. Add WHOLE-GRAIN ROLLS. For a delectable dessert, try PEACH COBBLER with a dab of VANILLA ICE CREAM.

Plan

Save enough pork and cobbler for Monday.

Shopping List

cooking spray, butter, onions, pine nuts, boneless rolled pork loin roast, salsa, canned crushed pineapple, brown rice, fresh asparagus, whole-grain rolls, peach cobbler, vanilla ice cream.

PINE NUT-STUFFED PORK LOIN WITH PINEAPPLE SALSA

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: about 1 hour 45 minutes; standing time: 5 minutes

  • 1 tablespoon butter
  • 6 large onions, thinly sliced
  • 1/2 cup pine nuts
  • 1 (3-pound) boneless rolled pork loin roast
  • 2 cups salsa
  • 1 (8-ounce) can crushed pineapple, well-drained

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large nonstick skillet, melt butter on medium. Add onions; cook and stir 15 minutes or until golden brown. Stir in pine nuts; remove from heat and cool slightly. Untie and stuff roast with about 2 cups onion mixture. Retie roast. Spread remaining onion mixture evenly on bottom of baking dish. Place roast on top of mixture. In a saucepan, combine salsa and pineapple. Cook and stir until thoroughly heated. Pour mixture over roast. Bake 1 hour 30 minutes or until internal temperature reaches 160 degrees. Remove from oven, tent with foil. Let stand 5 minutes or until internal temperature reaches 145 degrees. Slice and serve roast with pineapple mixture.

Per serving: 234 calories, 24 grams protein, 10 grams fat (37 percent calories from fat), 3.2 grams saturated fat, 13 grams carbohydrate, 59 milligrams cholesterol, 231 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover pork for PORK TACOS. Carve pork into strips. Spread warm corn tortillas with heated canned vegetarian refried beans. Top with pork, shredded lettuce, chopped onion and chunky salsa. Roll and eat. Serve with SLICED AVOCADO on LETTUCE. Leftover COBBLER is an easy dessert.

Shopping List

corn tortillas, canned vegetarian refried beans, lettuce, onion, chunky salsa, avocado.

Tuesday: Budget

There were plenty of leftovers with budget-friendly ROOT BEER BARBECUE BEEF SANDWICHES. In a 4-quart or larger slow cooker, place a well-trimmed 4-pound beef rump roast. In a medium bowl, mix 1 1/2 cups barbecue sauce and 1 cup root beer; pour over beef. Cover; cook on low 7 to 8 hours. About 20 minutes before serving, remove beef from cooker; pour juices into a large skillet. Cook at medium-high about 15 minutes, stirring occasionally, until juices are thickened and reduced to about 3 cups. Meanwhile, using 2 forks, shred beef; return to cooker. Stir another cup of barbecue sauce into skillet; pour over beef in cooker. Stir in a dash of coarse salt and pepper to taste. Serve on whole-grain buns. Add COLESLAW and SWEET POTATO CHIPS. KIWIFRUIT makes a light dessert.

Plan

Save some barbecue beef for Thursday.

Shopping List

beef rump roast, barbecue sauce, root beer, coarse salt, pepper, whole-grain buns, coleslaw, sweet potato chips, kiwifruit.

Wednesday: Wild Card

Tonight, it's Breakfast for Dinner with WAFFLES WITH ARUGULA, FRIED EGG AND GOAT CHEESE BUTTER on the menu. Add a few slices of BACON for more flavor. Serve a bowl of MIXED BERRIES to finish the meal.

Shopping List

frozen whole-grain waffles (such as Kashi 7 Grain or another brand), goat cheese, lemon, pepper, unsalted butter, arugula, eggs, coarse salt, bacon, mixed berries.

WAFFLES WITH ARUGULA, FRIED EGG AND GOAT CHEESE BUTTER

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 8 frozen whole-grain waffles (such as Kashi 7 Grain or another brand)
  • 1/4 cup (2 ounces) goat cheese, softened
  • 1/2 teaspoon lemon zest
  • 1/4 teaspoon pepper, plus more for garnish
  • 1 1/2 tablespoons unsalted butter, softened and divided
  • 3 ounces arugula
  • 4 eggs
  • 1 tablespoons water
  • 1/4 teaspoon coarse salt

Toast waffles according to directions. In a small bowl, stir together goat cheese, zest, pepper and 1 tablespoon of the butter; set aside. In a large nonstick skillet, melt 1/2 teaspoon butter on medium; add arugula and cook 2 minutes, stirring often. Transfer to a medium bowl. Melt remaining 1 teaspoon butter in same skillet on medium. Add eggs and cook 1 minute or until just set on bottom. Add water; cover and cook 3 minutes or until the whites are set and yolks are runny. Place 2 waffles on each of 4 plates. Top with goat cheese butter; then cover with arugula and eggs. Sprinkle with salt and pepper; serve immediately. (Adapted from "Fresh Food Fast," Oxmoor House.)

Per serving: 276 calories, 13 grams protein, 16 grams fat (48 percent calories from fat), 5.9 grams saturated fat, 27 grams carbohydrate, 201 milligrams cholesterol, 568 milligrams sodium, 7 grams fiber.

Thursday: Kids

ROOT BEER ROLL-UPS will make the kids happy. Heat leftover barbecue beef and spread on warm flour tortillas. Top with shredded carrots and roll. Alongside, add TATER TOTS. For dessert, what kid could resist MUD PUDDLES? Spoon chocolate pudding into bowls and top with fruit, such as kiwifruit, pineapple bits, chopped banana and blueberries.

Shopping List

flour tortillas, shredded carrots, tater tots, chocolate pudding, fruit (such as kiwifruit, pineapple bits, bananas, blueberries).

Friday: Meatless

MUSHROOM MOZZARELLA MELTS are a no-meat success story. Remove stems and gills from 4 portobello mushrooms and brush with Italian dressing. Broil 6 inches from heat for 10 minutes or until tender, turning once. Place mushrooms on baking sheet. Prepare 4 patties of any veggie burger according to directions. Place burgers on top of mushrooms; spread basil pesto over burgers, then top with tomato slices and mozzarella cheese. Broil 1 to 2 minutes or until cheese melts and bubbles. Garnish with fresh basil. Serve with POTATOES O'BRIEN (from frozen), a SPINACH SALAD and WHOLE-GRAIN BREAD. RED AND GREEN GRAPES are dessert.

Shopping List

portobello mushrooms, Italian dressing, packaged veggie burgers, basil pesto, tomatoes, mozzarella cheese, fresh basil, frozen potatoes O'Brien, fresh spinach, whole-grain bread, red and green grapes.

Saturday: Easy Entertaining

Any guest would appreciate the flavors of CALYPSO SHRIMP WITH BLACK BEAN-CITRUS SALSA. Serve with JASMINE RICE, a BIBB LETTUCE SALAD and BAGUETTES. Buy a LEMON MERINGUE PIE for dessert.

Shopping List

oranges, seasoned salt, garlic, peeled and deveined shrimp, canola oil, canned reduced-sodium black beans, chunky style salsa, fresh cilantro, lime, jasmine rice, Bibb lettuce, baguettes, lemon meringue pie.

CALYPSO SHRIMP WITH BLACK BEAN-CITRUS SALSA

Servings: makes 4 servings

Prep time: 25 minutes; marinating time: 2 hours

Cook time: less than 5 minutes

  • FOR THE SHRIMP AND MARINADE:
  • 2 teaspoons grated orange peel
  • 1/4 cup orange juice
  • 1/4 teaspoon seasoned salt
  • 4 cloves garlic, minced
  • 1 pound large shrimp, peeled and deveined
  • 1 tablespoon canola oil
  • FOR THE SALSA:
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 medium orange, halved, peeled, divided into segments, and membrane removed
  • 1/4 cup chunky-style salsa
  • 2 tablespoons fresh cilantro
  • 1 teaspoon grated lime peel
  • 2 cloves garlic, minced

In an 8-inch baking dish, mix orange peel, juice, salt and garlic. Add shrimp; turn to coat; refrigerate up to 2 hours.

For the salsa: Combine salsa ingredients; mix well. Cover, refrigerate.

In a large nonstick skillet, heat oil on medium-high. Drain shrimp; discard marinade. Cook shrimp 2 to 3 minutes, stirring frequently, until shrimp are pink. Divide salsa among 4 dinner plates. Arrange shrimp around salsa and serve.

Per serving: 221 calories, 29 grams protein, 2 grams fat (9 percent calories from fat), 0.3 gram saturated fat, 24 grams carbohydrate, 183 milligrams cholesterol, 349 milligrams sodium, 8 grams fiber.

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.

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