health

7 Day Menu Planner for July 01, 2018

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

Sunday: Family

Prepare a SPIRAL-SLICED HAM for family day. Serve with SWEET POTATO WEDGES: Heat oven to 425 degrees. Cut sweet potatoes into wedges, coat with cooking spray and sprinkle with cinnamon. Bake 30 minutes or until tender; serve warm. Add deli BROCCOLI SALAD and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Save enough ham, broccoli salad, rolls and pie for Monday.

Shopping List

spiral-sliced ham, butter, Dijon mustard, maple syrup, sweet potatoes, cooking spray, cinnamon, broccoli salad, whole-grain rolls, chocolate meringue pie.

Monday: Heat and Eat

Use the leftover ham and make HAM-STUFFED POTATOES. Serve with leftover BROCCOLI SALAD and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

baking potatoes, butter, onion, garlic, reduced-fat sour cream, coarse salt, pepper, parmesan cheese, fresh chives.

HAM-STUFFED POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 40 to 50 minutes

  • 4 (10- to 12-ounce) baking potatoes
  • 1 tablespoon butter
  • 3 cups chopped leftover ham (see NOTE)
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup reduced-fat sour cream
  • Coarse salt and pepper to taste
  • Freshly grated parmesan cheese for garnish
  • Chopped fresh chives for garnish

Heat oven to 350 degrees. Microwave potatoes 15 to 18 minutes on high (100 percent power). Let stand 3 minutes. When potatoes are cool enough to touch, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside. Melt butter in a medium skillet over medium-high heat; add ham, onion and garlic; cook 5 minutes or until onion is softened. Mash potato pulp; stir in ham mixture, sour cream, salt and pepper. Stuff shells; sprinkle with some parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake 25 to 30 minutes or until hot. Garnish with chopped fresh chives and serve.

Per serving: 475 calories, 27 grams protein, 16 grams fat (30 percent calories from fat), 7.1 grams saturated fat, 58 grams carbohydrate, 79 milligrams cholesterol, 1,285 milligrams sodium), 4 grams fiber.

Tuesday: Kids

The kids will be happy when you prepare CHICKEN TACOS. In a small bowl, mix 1/3 cup low-fat mayonnaise, 1 teaspoon cumin and 2 tablespoons salsa; set aside. Combine 2 cups shredded cooked chicken and 1/2 cup more salsa; microwave on high (100 percent power) 1 minute or until hot. Fill taco shells with chicken mixture, shredded lettuce, shredded reduced-fat Mexican-blend cheese and fresh cilantro leaves to taste; drizzle with sauce. Serve with CARROT SALAD. WATERMELON SLUSH for dessert is all about the kids. In a food processor, blend frozen chunks of watermelon with sugar and fresh lemon or lime juice to taste; process until smooth. Serve immediately.

Shopping List

low-fat mayonnaise, cumin, salsa, cooked chicken, taco shells, lettuce, shredded reduced-fat Mexican-blend cheese, fresh cilantro, carrot salad, watermelon, sugar, lemon or limes.

Wednesday: Meatless

Forget meat tonight and enjoy TORTELLINI SOUP. Cook 1 pound frozen tortellini in 6 cups unsalted vegetable broth. Add 1 pound chopped fresh broccoli rabe and 1 tablespoon minced garlic. Cook 5 to 6 minutes more or until tender. Top with grated parmesan cheese. Serve with a ROMAINE SALAD and CHEESE TOAST. Fresh PLUMS are for dessert.

Shopping List

frozen tortellini, unsalted vegetable broth, broccoli rabe, minced garlic, parmesan cheese, romaine, cheese and bread for toast, plums.

Thursday: Budget

BRATWURST WITH PEPPERS AND ONIONS keeps the budget in line. Add a LETTUCE WEDGE. FRESH BLUEBERRIES are a summertime dessert.

Shopping List

red and yellow bell peppers, sweet onions, olive oil, black pepper, cooking spray, uncooked bratwurst sausages, hoagie rolls, lettuce, blueberries.

BRATWURST WITH PEPPERS AND ONIONS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 50 minutes

  • 2 large red bell peppers, cut into strips
  • 1 large yellow bell pepper, cut into strips
  • 2 large sweet onions, cut into strips
  • 1 tablespoon olive oil
  • 1/4 teaspoon freshly ground black pepper
  • 6 uncooked bratwurst sausages (about 1 1/2 pounds)
  • 6 hoagie rolls, split and lightly toasted

Heat oven to 375 degrees. In a large bowl, toss together the bell peppers, onions, oil and black pepper; spread in an even layer on a heavy-duty foil-lined baking sheet lightly coated with cooking spray. Pierce each sausage 6 times with a wooden pick. Place sausages 3 to 4 inches apart on top of pepper mixture. Bake for 40 minutes; increase temperature to broil. Broil 6 to 8 minutes, or until sausages are browned, turning sausages halfway through. Place 1 sausage in each roll; top with pepper mixture. (Adapted from One Sheet Eats, Time Inc. Books.)

Per serving: 524 calories, 19 grams protein, 30 grams fat (50 percent calories from fat), 9.4 grams saturated fat, 47 grams carbohydrate, 56 milligrams cholesterol, 965 milligrams sodium, 5 grams fiber.

Friday: Express

Make it quick and call it PIZZA NIGHT! Buy single-serving cheese pizzas and everyone's favorite toppings to make it a personal pizza. Serve with packaged CAESAR SALAD. Fresh PEACHES are great for dessert.

Shopping List

single-serving cheese pizzas, the family's favorite toppings, packaged Caesar salad, fresh peaches.

Saturday: Wild Card

Make your guests feel special and serve them PAN-ASIAN ORANGE POACHED FISH. Serve with BROWN RICE tossed with toasted chopped PECANS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. FRESH PINEAPPLE drizzled with ORANGE LIQUEUR (or HONEY) and sprinkled with shredded TOASTED COCONUT is a smashing dessert.

Shopping List

orange juice, limes, low-sodium soy sauce, brown sugar, green onions, fresh ginger, garlic, fresh cilantro, mahi-mahi or firm white fish such as halibut, broccoli florets, brown rice, chopped pecans, Boston lettuce, sourdough bread, fresh pineapple, orange liqueur or honey, coconut.

PAN-ASIAN ORANGE POACHED FISH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 to 25 minutes; standing time: 2 to 3 minutes

  • FOR THE POACHING LIQUID:
  • 1 3/4 cups orange juice
  • 1/4 cup fresh lime juice
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons packed brown sugar
  • 2 tablespoons minced green onion
  • 2 tablespoons packed minced fresh ginger
  • 1 tablespoon packed minced garlic
  • 1 tablespoon packed minced fresh cilantro
  • FOR THE FISH:
  • 4 (4-ounce) pieces mahi-mahi or other firm white fish, such as halibut
  • 2 cups broccoli florets

In a large saute pan or skillet, combine all ingredients for poaching liquid. Bring to a boil and simmer 10 to 15 minutes, or until slightly reduced. Place fish, skin side up, in pan. Poach (see Note) on low heat, uncovered, for 5 minutes. Turn fish, cover and poach 2 to 3 minutes more. Add broccoli, cover and poach 2 to 3 minutes. Remove pan from heat and let sit covered 2 to 3 minutes. Serve immediately.

Note: To poach is to cook food gently in a liquid just below the boiling point.

Per serving: 125 calories, 23 grams protein, 1 gram fat (7 percent calories from fat), 0.2 gram saturated fat, 6 grams carbohydrate, 83 milligrams cholesterol, 213 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for June 24, 2018

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

Sunday: Wild Card

Open your Global Pantry and look to Japan for the family day meal and try JAPANESE STEAK SALAD WITH SESAME DRESSING. Serve with CRUSTY ROLLS.

The family will line up for RASPBERRY CRISP for dessert: Heat oven to 375 degrees. Toss 3 pints fresh raspberries with 2 tablespoons sugar in a medium baking dish. Separately, combine 1 cup coarse fresh bread crumbs, 2 tablespoons melted butter and 2 tablespoons sugar. Scatter topping evenly over berries and bake 40 minutes or until topping is golden and berries are bubbly. Cool slightly and serve.

Tip

Open your Global Pantry and look to Japan for the family day meal and try JAPANESE STEAK SALAD WITH SESAME DRESSING. Serve with CRUSTY ROLLS.

The family will line up for RASPBERRY CRISP for dessert: Heat oven to 375 degrees. Toss 3 pints fresh raspberries with 2 tablespoons sugar in a medium baking dish. Separately, combine 1 cup coarse fresh bread crumbs, 2 tablespoons melted butter and 2 tablespoons sugar. Scatter topping evenly over berries and bake 40 minutes or until topping is golden and berries are bubbly. Cool slightly and serve.

Plan

Save some steak and dessert for Monday.

Shopping List

dry sherry, reduced-sodium soy sauce, unseasoned rice wine vinegar, hoisin sauce, fresh ginger, green onion, sugar, dark (toasted) sesame oil, top sirloin steak, napa cabbage, romaine or green cabbage, carrots, radishes, cucumbers, rice, snow peas, crusty rolls, fresh raspberries, bread for crumbs, butter.

JAPANESE STEAK SALAD WITH SESAME DRESSING

Servings: makes 4 servings, plus 4 servings for later

Prep time: 20 minutes; marinating time: 2 hours

Cook time: 16 to 21 minutes; standing time: 5 minutes

  • FOR THE MARINADE AND DRESSING:
  • 3 tablespoons dry sherry
  • 3 tablespoons reduced-sodium soy sauce
  • 3 tablespoons unseasoned rice wine vinegar
  • 2 tablespoons hoisin sauce
  • 1/2 teaspoon grated fresh ginger
  • 1/4 cup water
  • 2 tablespoons chopped green onion
  • 1 tablespoon sugar
  • 1 tablespoon dark (toasted) sesame oil
  • FOR THE SALAD:
  • 1 (1 1/2-pound) top sirloin steak, about 1 inch thick
  • 3 cups sliced napa cabbage
  • 3 cups sliced romaine or green cabbage
  • 1/2 cup thinly sliced carrots
  • 1/2 cup thinly sliced radishes
  • 1/2 cup thinly sliced, seeded cucumber
  • 1 cup cooked rice, still hot
  • 24 snow pea pods, blanched (see Note)

For marinade: In a small bowl, combine sherry, soy sauce, vinegar, hoisin sauce and ginger. Place steak and 1/3 cup marinade (reserving remaining marinade) in a resealable plastic bag; seal and turn to coat. Marinate in refrigerator 2 hours, turning once.

For dressing: Add water, onion, sugar and oil to remaining marinade; mix well.

Remove steak from bag; discard marinade. Place steak on rack in broiler pan so surface of beef is 4 inches from heat. Broil 16 to 21 minutes for medium-rare to medium doneness, turning once. Let stand 5 minutes. Carve steak into thin slices and reserve half for Monday's soup. In a large bowl, combine napa cabbage with romaine or green cabbage, carrots and radishes; divide among 4 plates. Arrange cucumber, rice, snow peas and beef on salads. Serve with dressing.

Note: To blanch is to plunge into boiling water, then into cold water to stop cooking.

Per serving: 153 calories, 17 grams protein, 4 grams fat (24 percent calories from fat), 1.3 grams saturated fat, 10 grams carbohydrate, 42 milligrams cholesterol, 204 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make GINGER BEEF AND NOODLE BOWLS with Monday's leftovers. Combine 2 (14-ounce) cans unsalted beef broth, 3/4 cup thinly sliced green onions and 2 tablespoons unseasoned rice wine vinegar in a saucepan; bring to a boil. Reduce heat to low; simmer 8 to 10 minutes. Meanwhile, divide 6 cups cooked refrigerated vermicelli or other thin-cut noodles and leftover beef among 4 large soup bowls. Bring broth mixture to a boil; ladle boiling mixture evenly over beef and noodles. Garnish the soup with some matchstick-cut carrots. Serve with a SPINACH SALAD and CRACKERS. Warm the leftover CRISP for dessert.

Shopping List

unsalted beef broth, green onions, unseasoned rice wine vinegar, refrigerated vermicelli or other thin-cut noodles, carrots, fresh spinach, crackers.

Tuesday: Express

Make it fast tonight with SWEET-AND-SOUR HAM STEAKS. Heat 1/2 teaspoon canola oil in a large nonstick skillet on medium-high. Add 2 (7- to 8-ounce) ham steaks (halved) and cook 4 minutes or until lightly browned, turning once. Remove to serving platter. Add 1 (16-ounce) bag frozen sliced peaches (thawed and cut into bite-size chunks) and 1 (9-ounce) jar hot or sweet mango chutney and cook, just until hot, stirring frequently. Spoon over ham. Garnish with chopped fresh cilantro if desired.

Serve with MASHED SWEET POTATOES, a packaged GREEN SALAD and CORNBREAD (from a mix). APPLE SLICES are dessert.

Shopping List

canola oil, ham steaks, frozen sliced peaches, hot or sweet mango chutney, fresh cilantro if desired, mashed sweet potatoes, packaged green salad, cornbread mix, apples.

Wednesday: Budget

Celebrate July 4th with CLASSIC CHEESEBURGERS. Alongside, grill some CORN-ON-THE-COB. For dessert, what's more Fourth of July than WATERMELON and CHOCOLATE CHIP COOKIES?

Plan

Save enough cookies for Friday.

Shopping List

lean ground beef, steak seasoning blend, whole-grain hamburger buns, cheese (cheddar, American or Swiss), lettuce, tomatoes, ketchup, mustard, mayonnaise, onion, pickles, corn-on-the-cob, watermelon, chocolate chip cookies.

CLASSIC CHEESEBURGERS

Servings: makes 4 servings

Prep time: 5 minutes

Cook time: 7 to 10 minutes

  • 1 pound lean ground beef
  • 1 1/2 teaspoons steak seasoning blend
  • 4 whole-grain hamburger buns
  • 4 (1-ounce) slices cheese (cheddar, American or Swiss)
  • 4 lettuce leaves
  • 4 tomato slices
  • Ketchup, mustard, mayonnaise, onion slices, pickles

Combine beef and seasoning in a large bowl, mixing lightly but thoroughly. Lightly shape into 4 (1/2-inch-thick) patties. Place patties on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (or 7 to 9 minutes over medium heat on preheated gas grill), until internal temperature reaches 160 degrees, turning occasionally. About 2 minutes before burgers are done, place buns, cut sides down, on grid. Grill until lightly toasted. During last minute of grilling, top each burger with a cheese slice. Line bottom of each bun with a lettuce leaf; top with tomatoes, burgers and toppings as desired. Close sandwiches and serve.

Per serving: 383 calories, 35 grams protein, 17 grams fat (40 percent calories from fat), 8.6 grams saturated fat, 24 grams carbohydrate, 92 milligrams cholesterol, 743 milligrams sodium, 4 grams fiber.

Thursday: Kids

It's great to be a kid and have PEANUT BUTTER ROLL-UPS for dinner. Spread peanut butter and honey or cheese slices on multigrain tortillas, roll and heat slightly. Add CARROT SALAD on the side. The kids will love to make BLUE BANANA BOATS for dessert.

Shopping List

peanut butter, honey or cheese slices, multigrain tortillas, carrot salad, fruit leather (any flavor), pretzel sticks, fresh or frozen blueberries, grape juice (if desired), bananas, fruit sorbet, fruit such as mandarin oranges or grapes.

BLUE BANANA BOATS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: none

  • 2 sheets fruit leather, any flavor
  • 4 (4-inch-long) thin pretzel sticks
  • 1 1/2 cups fresh or frozen blueberries
  • 1/2 cup grape juice or juice from frozen berries
  • 4 small bananas cut in half lengthwise
  • 1 cup fruit sorbet
  • 1/2 cup fruit such as mandarin oranges or grapes, cut into pieces

FOR SAILS: Unroll fruit leather and cut into 4 triangles, about 3 inches on all sides. With a sharp knife, make 3 small cuts along one edge of each triangle; thread onto pretzel sticks.

FOR BOATS: In 4 soup or cereal bowls, divide blueberries evenly; pour 2 tablespoons juice into each bowl. Place banana halves on opposite sides of bowl (trim banana to fit bowl if necessary); between the banana halves, place 1/4 cup sorbet. Scatter fruit over all and push a pretzel sail into sorbet. Serve immediately.

Per serving: 283 calories, 3 grams protein, 1 gram fat (4 percent calories from fat), no saturated fat, 69 grams carbohydrate, no cholesterol, 274 milligrams sodium, 5 grams fiber.

Friday: Meatless

For a no-meat dinner, SCRAMBLED EGGS WITH CHILIES AND CHEESE are so easy. Beat 8 eggs in a bowl with a fork. Stir in 1 (4-ounce) can chopped green chilies and 1 cup shredded 50 percent light cheddar cheese. Scramble as usual. Add a SPINACH SALAD with orange sections and red onion rings. Serve with leftover COOKIES and VANILLA ICE CREAM.

Plan

Save enough ice cream for Saturday.

Shopping List

eggs, canned chopped green chilies, shredded 50 percent light cheddar cheese, fresh spinach, oranges, red onion, vanilla ice cream.

Saturday: Easy Entertaining

Invite special friends for BAKED CHICKEN WITH WHITE BEANS, TOMATOES AND AVOCADO. Heat oven to 350 degrees. In a large ovenproof skillet, heat 2 tablespoons olive oil on medium. Add 2 medium chopped onions; cook 10 minutes or until browned and crisped. Stir in 1 (14-ounce) can undrained Italian-style diced tomatoes and 1 teaspoon Italian seasoning and boil, uncovered, 1 minute. Stir in 2 (15-ounce) cans rinsed reduced-sodium white beans. Bring to a simmer. Place 4 (5- to 6-ounce) boneless skinless chicken breasts among beans, spooning some of the bean mixture over chicken. Cover chicken and beans with 1 thickly sliced avocado. Bake, uncovered, 25 to 30 minutes or until chicken reaches an internal temperature of 165 degrees and bean mixture is bubbly.

Serve with a MIXED GREEN SALAD and GARLIC BREAD. For dessert, buy some brownies and make CHOCOLATE BROWNIE SUNDAES with leftover vanilla ice cream. Top with fresh STRAWBERRIES and LIGHT WHIPPED CREAM.

Shopping List

olive oil, onions, canned Italian-style diced tomatoes, Italian seasoning, canned reduced-sodium white beans, boneless skinless chicken breasts, avocado, mixed greens, garlic bread, brownies, fresh strawberries, light whipped cream.

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.

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