health

7 Day Menu Planner for July 22, 2018

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

Sunday: Family

Impress the family with your CUMIN-CRUSTED PORK TENDERLOIN. Heat oven to 425 degrees. Mix 3 tablespoons cumin seeds, 1 teaspoon paprika and 1/2 teaspoon coarse salt in a cup. Rub all over 2 (1-pound) pork tenderloins. Use an ovenproof skillet (or wrap handle of another skillet with two layers of foil). Coat pork with cooking spray. Heat skillet to medium-high on stovetop; add pork and cook, turning until browned on all sides. Place skillet in oven and roast 12 minutes or until internal temperature reaches 160 degrees. Remove from oven and let stand 5 minutes before slicing. Serve with CORN AND BLACK BEAN SALAD. Mix 3 cups (thawed) frozen corn with 1 (15-ounce) can rinsed reduced-sodium black beans. Toss with 2 tablespoons olive oil, 2 tablespoons fresh lime juice and 1/4 cup chopped fresh cilantro, and serve. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, STRAWBERRY BANANA CREPES will get everyone's attention. Spoon about 3 tablespoons frozen whipped topping (thawed) down the center of 10 crepes; top each crepe with 4 or 5 banana slices. Roll; top each with more whipped topping, sliced fresh strawberries and toasted walnuts.

Tip

Impress the family with your CUMIN-CRUSTED PORK TENDERLOIN. Heat oven to 425 degrees. Mix 3 tablespoons cumin seeds, 1 teaspoon paprika and 1/2 teaspoon coarse salt in a cup. Rub all over 2 (1-pound) pork tenderloins. Use an ovenproof skillet (or wrap handle of another skillet with two layers of foil). Coat pork with cooking spray. Heat skillet to medium-high on stovetop; add pork and cook, turning until browned on all sides. Place skillet in oven and roast 12 minutes or until internal temperature reaches 160 degrees. Remove from oven and let stand 5 minutes before slicing. Serve with CORN AND BLACK BEAN SALAD. Mix 3 cups (thawed) frozen corn with 1 (15-ounce) can rinsed reduced-sodium black beans. Toss with 2 tablespoons olive oil, 2 tablespoons fresh lime juice and 1/4 cup chopped fresh cilantro, and serve. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, STRAWBERRY BANANA CREPES will get everyone's attention. Spoon about 3 tablespoons frozen whipped topping (thawed) down the center of 10 crepes; top each crepe with 4 or 5 banana slices. Roll; top each with more whipped topping, sliced fresh strawberries and toasted walnuts.

Plan

Save enough pork, corn and bean salad and dessert for Monday.

Shopping List

cumin seeds, paprika, coarse salt, pork tenderloins, cooking spray, frozen corn, canned reduced-sodium black beans, olive oil, limes, fresh cilantro, romaine, whole-grain rolls, frozen whipped topping, crepes, bananas, fresh strawberries, walnuts.

Monday: Heat and Eat

Make PORK SANDWICHES with the leftovers. Layer slices of leftover pork with lettuce on whole-grain bread that has been spread with mango chutney. Serve with leftover CORN AND BEAN SALAD. End with leftover CREPES for dessert.

Shopping List

lettuce, whole-grain bread, mango chutney.

Tuesday: Express

Dinner can't get much easier than BARBECUE BISCUITS. Heat oven to 350 degrees. Line a baking sheet with nonstick foil. Using an 8-count can of refrigerated flaky buttermilk biscuits, separate into halves and line the baking sheet with 8 halves. Top each with 2 to 3 tablespoons any barbecued chicken or beef. Top with other halves and press gently. Bake 13 minutes or until biscuits are browned. Remove from oven and serve these little gems with deli COLESLAW. KIWIFRUIT is dessert.

Shopping List

refrigerated flaky buttermilk biscuits, any barbecued chicken or beef, deli coleslaw, kiwifruit.

Wednesday: Kids

Treat the kids to some new flavors in FARRO AND BLACK BEAN CHILI WITH SWISS CHARD AND JACK CHEESE. Add CHERRY TOMATOES and their favorite DIP alongside. Serve with CORNBREAD MUFFINS. Juicy PEACHES are summer's best dessert.

Shopping List

extra-virgin olive oil, thick-cut bacon slices, red onion, carrots, celery, quick-cooking pearled farro, canned no-salt-added diced tomatoes, canned chipotles in adobo, unsalted chicken broth, Swiss chard, canned low-sodium black beans, coarse salt, black pepper, shredded Monterey jack, cherry tomatoes, dip, cornbread mix, peaches.

FARRO AND BLACK BEAN CHILI WITH SWISS CHARD AND JACK CHEESE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 40 minutes

  • 2 tablespoons extra-virgin olive oil
  • 4 slices thick-cut bacon
  • 1 red onion, finely chopped
  • 1 medium carrot, finely chopped
  • 1 medium rib celery, finely chopped
  • 1 cup quick-cooking pearled farro
  • 1 (15-ounce) can no-salt-added diced tomatoes
  • 2 (7-ounce) cans chipotles in adobo, seeded and minced, plus 2 tablespoons sauce from can
  • 4 cups unsalted chicken broth
  • 1/2 pound Swiss chard, chopped, thick stems trimmed
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • Coarse salt and black pepper to taste
  • Shredded Monterey jack cheese for garnish

In a Dutch oven, heat oil on medium. Add bacon; cook, stirring occasionally, 5 minutes or until rendered but not crisp. Add onion, carrot and celery. Cook, stirring 7 minutes or until softened. Add farro, tomatoes, chipotles and adobo sauce. Cook 2 minutes, stirring, until bubbling. Stir in broth; bring to a boil over high heat, cover partially and simmer on medium 20 minutes or until farro is tender. Add chard and beans; simmer 5 minutes or until chard is tender and beans are heated through. Season with salt and black pepper. Ladle into bowls and garnish with cheese. (Adapted from "Just Cook It!" by Justin Chapple, Houghton Mifflin Harcourt.)

Per serving: 359 calories, 12 grams protein, 10 grams fat (27 percent calories from fat), 1.8 grams saturated fat, 49 grams carbohydrate, 7 milligrams cholesterol, 606 milligrams sodium, 6 grams fiber.

Thursday: Budget

CATFISH WITH LEMON-DILL SAUCE is a low-cost dinner. Alongside, add RED POTATOES tossed with a little butter and coarse salt and pepper, GREEN BEANS and WHOLE-GRAIN ROLLS. For dessert, CANTALOUPE is another summer favorite.

Shopping List

low-fat mayonnaise, lemons, fresh dill, coarse salt, pepper, cooking spray, catfish fillets, smoked or regular paprika, red potatoes, butter, green beans, whole-grain rolls, cantaloupe.

CATFISH WITH LEMON DILL SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 20 minutes

  • 1/2 cup low-fat mayonnaise
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh dill
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 4 catfish fillets (about 5 ounces each), drizzled with additional lemon juice
  • Smoked or regular paprika for garnish
  • Lemon slices for garnish

Heat oven to 400. In a bowl, mix together mayonnaise, lemon juice, dill, salt and pepper; set aside. Coat a 9-by-13-inch baking dish with cooking spray. Fold fillets in half; sprinkle top with paprika; top with lemon slices. Bake 20 minutes or until fish is opaque and flakes easily with fork. Serve with lemon-dill sauce.

Per serving: 186 calories, 23 grams protein, 6 grams fat (30 percent calories from fat), 1 gram saturated fat, 8 grams carbohydrate, 82 milligrams cholesterol, 581 milligrams sodium, no fiber.

Friday: Meatless

Eat this VEGETABLE CHILI for a meatless treat. Heat 1 tablespoon canola oil in a Dutch oven over medium. Add 1 chopped onion, 1 teaspoon minced garlic and 2 to 4 tablespoons chili powder; cook 5 minutes or until onion is softened. Chop 1 red and 1 green bell pepper and add to pot; cook 7 minutes or until all vegetables are softened. Chop 1 zucchini, 1 yellow squash and add to pot, along with 1/2 teaspoon dried oregano and 1/4 teaspoon cayenne pepper; cook 5 minutes. Add 1 (14 1/2-ounce) can diced fire-roasted tomatoes (undrained); cook 10 minutes. Stir in 1 (11-ounce) can drained corn with peppers and onions, 2 (16-ounce) cans drained reduced-sodium black beans and 1/4 teaspoon salt; cook 5 minutes or until thoroughly heated. Garnish with reduced-fat sour cream and shredded 50 percent light cheddar cheese; serve the way they do in Cincinnati and spoon it over SPAGHETTI.

Add a SPINACH SALAD and WHOLE-GRAIN ROLLS on the side. FRESH CHERRIES make a special dessert.

Shopping List

canola oil, onion, garlic, chili powder, red and green bell peppers, zucchini, yellow squash, dried oregano, cayenne pepper, canned diced fire-roasted tomatoes, canned corn with peppers and onions, canned reduced-sodium black beans, coarse salt, reduced-fat sour cream, 50 percent light cheddar cheese, spaghetti, fresh spinach, whole-grain rolls, fresh cherries.

Saturday: Easy Entertaining

Introduce your guests to CHICKEN WITH APRICOT-GINGER RELISH. Serve with JASMINE RICE, FRESH ASPARAGUS, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. For dessert, buy a CHOCOLATE CAKE and top it with VANILLA ICE CREAM.

Shopping List

apricot preserves, limes, low-sodium tamari sauce, fresh ginger, cayenne pepper, boneless skinless chicken breasts, olive oil, jar of apricot halves, cucumber, red onion, jasmine rice, fresh asparagus, Bibb lettuce, sourdough bread, chocolate cake, vanilla ice cream.

CHICKEN WITH APRICOT-GINGER RELISH

Servings: makes 4 servings

Prep time: 20 minutes; marinating time: 15 minutes

Cook time: about 10 minutes

  • 1/2 cup apricot preserves
  • 3 tablespoons fresh lime juice
  • 2 tablespoons low-sodium tamari sauce
  • 2 teaspoons grated fresh ginger
  • 1/4 teaspoon cayenne pepper
  • 4 (5- or 6-ounce) boneless skinless chicken breasts
  • 2 teaspoons olive oil
  • 1 (24-ounce) jar apricot halves, drained and diced
  • 1 unpeeled cucumber, seeded and diced
  • 1/2 red onion, sliced
  • 1 1/2 teaspoons lime zest
  • Lime slices

In a small bowl, combine preserves, juice, tamari sauce, ginger and cayenne pepper. Reserve 2 tablespoons and spoon remainder into a large resealable plastic bag. Add chicken to bag, seal, turn to coat and refrigerate 15 minutes. Remove chicken and discard marinade. Heat oil in a large nonstick skillet on medium-high. Add chicken and cook about 10 minutes or until no longer pink and juices run clear; turn once. Meanwhile, in a medium bowl, combine apricots, cucumber, reserved preserves mixture, onion and lime zest. Arrange chicken on serving platter and top each breast half with 2 tablespoons of the relish. Garnish with lime slices. Serve remaining relish in a small bowl.

Per serving: 351 calories, 33 grams protein, 6 grams fat (16 percent calories from fat), 1.1 grams saturated fat, 41 grams carbohydrate, 91 milligrams cholesterol, 475 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for July 15, 2018

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

Sunday: Family

A great way to celebrate family day is with GRILLED FLAT-IRON STEAKS. On the side, add CORN-ON-THE-COB, a MIXED GREEN SALAD and CRUSTY BREAD. Buy a COCONUT CAKE for dessert.

Plan

Cook 2 extra ears of corn, and save 2 steaks and some cake for Monday.

Shopping List

cumin, garlic, brown sugar, limes, cayenne pepper, beef shoulder top blade (flat-iron) steaks, corn-on-the-cob, mixed greens, crusty bread, coconut cake.

GRILLED FLAT-IRON STEAKS

Servings: makes 8 servings

Prep time: 10 minutes; marinating time: 30 minutes

Cook time: 10 to 14 minutes

  • 2 tablespoons cumin
  • 2 large cloves garlic, minced
  • 2 teaspoons brown sugar
  • 1/2 teaspoon lime zest (green part only)
  • 1/4 teaspoon cayenne pepper
  • 4 beef shoulder top blade (flat-iron) steaks (see Note)
  • Lime wedges

Combine cumin, garlic, sugar, zest and pepper; mix well. Press cumin mixture into steaks. Cover and refrigerate 30 minutes. Grill, covered, 10 to 14 minutes for medium-rare to medium doneness; turn occasionally. Cover and refrigerate 2 steaks for Monday. Carve remaining 2 steaks into slices. Squeeze lime wedges over steaks as desired, and serve.

Note: Use one boneless beef top sirloin steak, cut 1 1/2 inches thick, if desired. Grill 22 to 26 minutes.

Per serving: 169 calories, 23 grams protein, 8 grams fat (40 percent calories from fat), 3.1 grams saturated fat, 2 grams carbohydrate, 78 milligrams cholesterol, 97 milligrams sodium, no fiber.

Monday: Heat and Eat

Use Sunday's leftovers for STEAK SALAD. Toss packaged salad greens with leftover corn kernels and steak slices, some crumbled blue cheese, halved grape tomatoes and avocado slices. Add WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

packaged salad greens, crumbled blue cheese, grape tomatoes, avocados, whole-grain rolls.

Tuesday: Budget

For a low-cost meal, try TROPICAL PORK BURGERS. Heat grill to medium-high. Combine 1 pound lean ground pork, 2 tablespoons teriyaki stir-fry sauce and 2 sliced green onions. Form into 4 (4-inch) patties. Coat patties, 2 quartered green bell peppers, 4 whole green onions and 4 (1/2-inch-thick) slices fresh pineapple with cooking spray. Grill patties and peppers, turning twice, 8 minutes or until lightly charred. Brush with more teriyaki sauce. Add green onions and pineapple to grill. Grill everything 2 more minutes, turning often, until internal temperature of the burgers is 165 degrees and vegetables and pineapple are tender. Serve with BAKED BEANS and WHOLE-GRAIN SANDWICH BUNS. MANGOES will taste great for dessert.

Shopping List

lean ground pork, teriyaki stir-fry sauce, green onions, green bell peppers, fresh pineapple slices, cooking spray, baked beans, whole-grain sandwich buns, mangoes.

Wednesday: WILD CARD

Enjoy Atlanta's Mexican chef Eddie Hernandez's MEATLOAF WITH TOMATO-HABANERO GRAVY for a new take on an old favorite.

For the gravy: Place 1 1/2 pounds tomatoes and 1 habanero or jalapeno pepper in a large saucepan. Cover with water and bring to boil on high heat. Boil just until tomato skins start to crack. Drain in a colander. Remove stems from peppers. Transfer tomatoes and peppers to blender and puree until smooth. In a medium saucepan over medium heat, melt 1 tablespoon butter. Add 1/4 cup finely diced onion, 1 clove crushed garlic and 1 teaspoon coarse salt; cook 3 to 5 minutes or until onion is softened. Add tomato puree. Cook 3 more minutes or until slightly thickened. Taste and adjust seasonings; serve with meatloaf. Of course, you'll want MASHED POTATOES and STEAMED ASPARAGUS alongside. For dessert, STRAWBERRIES are in season.

Plan

Save enough meatloaf for Friday.

Shopping List

butter, ground pork, lean ground beef, onion, celery, jalapeno peppers, garlic, parsley, fresh thyme, coarse salt, cornstarch, fresh tomatoes, habanero pepper (optional), potatoes to mash, fresh asparagus, strawberries.

MEATLOAF

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes

  • 1 tablespoon butter at room temperature
  • 1 1/2 pounds ground pork
  • 1 1/2 pounds lean ground beef
  • 1 cup finely chopped onion
  • 1 cup finely chopped celery
  • 1 jalapeno pepper, minced, with stem and membranes removed
  • 1 clove garlic, minced
  • 1/2 cup minced fresh parsley, plus more for garnish
  • 1 teaspoon fresh thyme leaves
  • 1 1/2 teaspoons coarse salt
  • 1/2 cup cornstarch

Heat oven to 425 degrees. Rub bottom and sides of an 8 1/2-by-11-inch baking dish with the butter; set aside. Mix remaining ingredients in a large bowl thoroughly to combine. Pat meat mixture evenly into the prepared dish. Bake 35 to 40 minutes or until meat reaches an internal temperature of 165 degrees. Garnish with parsley. (Adapted from "Turnip Greens and Tortillas," Eddie Hernandez and Susan Puckett, Houghton Mifflin Harcourt.)

Per serving: 394 calories, 33 grams protein, 23 grams fat (55 percent calories from fat), 9 grams saturated fat, 10 grams carbohydrate, 108 milligrams cholesterol, 505 milligrams sodium, 1 gram fiber.

Thursday: Meatless

Enjoy LENTIL SOUP for a no-meat dinner. Heat 1 tablespoon olive oil in a large pan on medium-high. Add 1 medium chopped onion; cook 5 minutes, stirring occasionally. Stir in 1 chopped carrot, 1 chopped red bell pepper and 5 cloves sliced garlic; cook 3 minutes. Stir in 5 cups water, 1 cup dried lentils, 1 (28-ounce) can crushed tomatoes, 2 bay leaves, 2 tablespoons balsamic vinegar, and coarse salt and pepper to taste. Bring to a boil; reduce heat to low and simmer, uncovered, 25 to 30 minutes or until lentils and vegetables are tender. Remove bay leaves. Serve with GRILLED TOMATO AND CHEESE SANDWICHES. PLUMS are for dessert.

Shopping List

olive oil, onion, carrot, red bell pepper, garlic, dried lentils, canned crushed tomatoes, bay leaves, balsamic vinegar, coarse salt, pepper, fresh tomatoes, cheese and bread for sandwiches, plums.

Friday: Express

Heat the leftover MEATLOAF AND GRAVY and serve it with NOODLES. Add a packaged GREEN SALAD. For dessert, bite into juicy HONEYDEW MELON CHUNKS.

Shopping List

noodles, packaged green salad, honeydew melon.

Saturday: Easy Entertaining

Be the hostess with the mostess and serve RICE-STUFFED FLOUNDER WITH BROCCOLI to your guests. Add fresh BABY CARROTS, a SPINACH SALAD and BAGUETTES. Dessert is RASPBERRY SORBET with CHOCOLATE WAFER COOKIES.

Shopping List

packaged long-grain and wild rice, fresh broccoli, green onion, dried tarragon, low-fat mayonnaise, Dijon mustard, egg, grape tomatoes, cooking spray, flounder fillets, smoked paprika, coarse salt, pepper, lemon, white wine if desired, fresh baby carrots, fresh spinach, baguettes, raspberry sorbet, chocolate wafer cookies.

RICE-STUFFED FLOUNDER WITH BROCCOLI

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 45 minutes; cooling time for rice: 10 minutes

  • 1 (6-ounce) package long-grain and wild rice
  • 1 cup small fresh broccoli florets
  • 1 green onion, thinly sliced
  • 1/2 teaspoon dried tarragon
  • 3 tablespoons low-fat mayonnaise
  • 2 tablespoons Dijon mustard
  • 1 egg yolk
  • 3/4 cup grape tomatoes, halved
  • 4 (6-ounce) flounder fillets
  • 1/4 teaspoon smoked paprika
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 8 thin slices lemon
  • 3/4 cup white wine or water

Discard seasoning packet from rice; cook rice according to directions, but without oil or butter. Add broccoli, green onion and tarragon the last 10 minutes of cooking, or cook until rice is tender and water is absorbed. Remove from heat; cool about 10 minutes. Reserve 3 cups for now; freeze any remaining rice. Meanwhile, in a medium bowl, mix together the mayonnaise, mustard and egg yolk; set aside. When rice has cooled, add it, along with the tomatoes, to mayonnaise mixture; stir to blend. Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray.

To assemble: Place one fillet in dish. Spoon a scant 2/3 cup rice mixture onto one half of fillet; fold other half to cover. Repeat with remaining fillets. Secure with wooden picks if necessary. Sprinkle with paprika, salt and pepper; top each fillet with two slices lemon. Add wine or water to pan. Bake 20 minutes or until fish is opaque and flakes easily with fork. (Filling should be 160 degrees.) Remove to plates with large spatula. Serve immediately.

Per serving: 317 calories, 23 grams protein, 7 grams fat (19 percent calories from fat), 1.3 grams saturated fat, 38 grams carbohydrate, 112 milligrams cholesterol, 766 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for July 08, 2018

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

Sunday: Family

Take it easy and prepare a SMOKED TURKEY BREAST for family day. Alongside, SUMMER GREEN BEAN AND CORN SALAD is delicious. Add more color to the plate with a real summer favorite, SLICED TOMATOES AND FRESH BASIL, and some WHOLE-GRAIN ROLLS.

No one will be able to resist PEACH CRUMBLE for dessert: Heat oven to 350 degrees. Peel and slice 12 peaches (about 3 pounds) and combine with 1/4 cup white sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons cold butter in a medium bowl. With 2 knives, cut butter into flour mixture until it resembles coarse bread crumbs; scatter over peaches. Bake 40 to 45 minutes or until golden; serve warm.

Plan

Save enough turkey, tomatoes and crumble for Monday.

Shopping List

smoked turkey breast, coarse salt, fresh green beans, Thai fish sauce, limes, honey, extra-virgin olive oil, corn-on-the-cob, tomatoes, fresh basil, whole-grain rolls, fresh peaches, white sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

SUMMER GREEN BEAN AND CORN SALAD

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 5 minutes; cooling time: 30 minutes

  • 1 teaspoon coarse salt
  • 2 pounds fresh green beans, trimmed
  • 1/4 cup Thai fish sauce
  • 1/4 cup fresh lime juice
  • Zest of 2 limes
  • 1/4 cup honey
  • 1/4 cup extra-virgin olive oil
  • 1 cup fresh corn kernels (about 2 large ears)

In a 3-quart saucepan, bring 2 quarts water and the salt to a boil. Add beans; cook 5 minutes. Drain and place beans in a large bowl of ice water. Drain again and place beans in refrigerator to cool for 30 minutes. In a small bowl, whisk together the fish sauce, juice, zest and honey. Slowly drizzle the oil into the dressing while constantly whisking, until dressing is emulsified. Add the corn kernels to the beans. Pour dressing over salad, toss and serve. (Adapted from "My Two Souths" by Asha Gomez, Running Press.)

Per serving: 203 calories, 4 grams protein, 10 grams fat (41 percent calories from fat), 1.4 grams saturated fat, 28 grams carbohydrate, no cholesterol, 814 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Use the leftover turkey and tomatoes for GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICHES. Make the sandwiches with sliced sourdough bread and Dijon mustard. Spritz sandwiches with cooking spray and grill until bread is golden and cheese is melted. Add POTATO SALAD. Warm the leftover CRUMBLE for dessert.

Shopping List

Swiss cheese, sourdough bread, Dijon mustard, cooking spray, potato salad.

Tuesday: Express

Make dinner quick tonight and serve precooked smoked HAM STEAKS. Rub a Cajun seasoning blend on both sides before heating, if desired. Serve with SWEET POTATO FRIES (from frozen) and deli BROCCOLI SALAD. Make CORNBREAD from a mix. FRESH APRICOTS are your dessert.

Shopping List

precooked smoked ham steaks, Cajun seasoning blend, frozen sweet potato fries, deli broccoli salad, cornbread mix, fresh apricots.

Wednesday: Kids

Call the kids for HONEY-MUSTARD CHICKEN FINGERS. Heat oven to 425 degrees. In a medium bowl, combine 1/2 cup low-fat mayonnaise, 2 tablespoons Dijon mustard and 2 tablespoons honey. Reserve half for dipping. Add 1 pound chicken strips to remaining half mixture; stir to coat. Roll strips in 1 cup crushed corn flakes. Bake 12 minutes or until chicken is no longer pink. Serve with reserved honey-mustard sauce. Add BAKED BEANS, CARROT STICKS and SOFT ROLLS. Bite into a NECTARINE for dessert.

Shopping List

low-fat mayonnaise, Dijon mustard, honey, chicken strips, corn flakes, baked beans, carrots, soft rolls, nectarines.

Thursday: Meatless

We enjoyed these BELLA BURGERS for a meatless dinner. Heat grill to medium-high and coat both sides of 4 large portabella mushrooms, 1 large red bell pepper cut into quarters and 1 sliced red onion with cooking spray. Grill the vegetables on both sides, about 4 to 6 minutes or until lightly charred and tender. Meanwhile, whisk together 2 tablespoons reduced-fat Italian dressing with 2 tablespoons low-fat mayonnaise. Spread hamburger buns with dressing mixture. On bottom bun, layer lettuce, tomato, mushroom, peppers and onion. Cover with top bun. Serve immediately with STEAK FRIES (from frozen). Scoop VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

portabella mushrooms, red bell pepper, red onion, cooking spray, reduced-fat Italian dressing, low-fat mayonnaise, hamburger buns, lettuce, tomatoes, frozen steak fries, vanilla ice cream.

Friday: Wild Card

PEANUT AND ROASTED TOMATO BRAISED CHICKEN opens the global pantry to a delicious twist on a Zimbabwean classic. We ate the African-inspired dish over BROWN RICE and added a crisp LETTUCE WEDGE and BAGUETTES. For dessert, enjoy FRESH PLUMS.

Shopping List

olive oil, boneless skinless chicken thighs, yellow or white onion, green bell peppers, garlic, ground ginger, coarse salt, cayenne pepper, unsalted creamy peanut butter, canned diced fire-roasted tomatoes, fresh spinach, chopped peanuts, brown rice, lettuce, baguettes, fresh plums.

PEANUT AND ROASTED TOMATO BRAISED CHICKEN

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 2 teaspoons olive oil, divided
  • 1 pound boneless skinless chicken thighs, cut into bite-size pieces
  • 1 large yellow or white onion, chopped
  • 2 large green bell peppers, chopped
  • 1 tablespoon minced garlic
  • 2 teaspoons ground ginger
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons unsalted creamy peanut butter
  • 2 (14.5-ounce) cans diced fire-roasted tomatoes, undrained
  • 1 1/2 cups thinly sliced fresh spinach (chiffonade)
  • Chopped peanuts for garnish

Add 1 teaspoon oil to a Dutch oven on medium heat. Add chicken; cook 1 1/2 minutes; toss and cook 1 1/2 more minutes. Remove chicken to plate and cover to keep warm; set aside. Pour remaining oil into pan; add onion, peppers and garlic. Cook 4 to 6 minutes, stirring often. Reduce heat to medium-low; add ginger, salt and cayenne pepper and stir. Add peanut butter; stir to combine and cook 30 seconds. Add tomatoes; bring to a boil, then add chicken and accumulated liquid back to pan. Bring to a boil again; reduce heat to low and simmer 20 minutes until internal temperature is 165 degrees and sauce is reduced and thickened. Spoon into 4 bowls; garnish with spinach and peanuts. (Adapted from Food and Nutrition magazine, Celestina Brunetti, RDN.)

Per serving: 315 calories, 26 grams protein, 13 grams fat (35 percent calories from fat), 3 grams saturated fat, 28 grams carbohydrate, 106 milligrams cholesterol, 709 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Entertain your friends with your own LAMB CHOPS served over COUSCOUS. Use your microwave and prepare CAULIFLOWER AU GRATIN. Add SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with a scoop of leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, couscous, whole cauliflower, butter, flour, white pepper, ground mustard, coarse salt, black pepper, 2 percent milk, 50 percent reduced-fat sharp cheddar cheese, paprika, sourdough rolls, cantaloupe.

CAULIFLOWER AU GRATIN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes; standing time: 5 minutes

  • 1 medium (about 1 pound) whole cauliflower
  • 2 tablespoons butter
  • 2 tablespoons flour
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon ground mustard
  • Coarse salt and black pepper to taste
  • 1 cup 2 percent milk
  • 1 cup 50 percent reduced-fat sharp cheddar cheese, freshly grated
  • Paprika for garnish

Remove outer leaves and trim stem next to cauliflower. Wash; place in a 9-inch pie plate. Cover with wax paper; microwave on high (100 percent power) 6 to 8 minutes. Let stand 5 minutes. Meanwhile, melt butter (covered) 1 minute on high in a large microwavable bow. Blend in flour and seasonings. Stir in milk; cover and microwave on high 2 to 3 minutes, or until thickened, stirring every minute. Add cheese; stir to blend. Place cauliflower on serving plate; pour sauce over top and garnish with paprika. Serve immediately. (Adapted from "Simply Scrumptious Microwaving" by Lorela Wilkins and Rosemary Stancil, Random House.)

Per serving: 136 calories, 9 grams protein, 8 grams fat (49 percent calories from fat), 5 grams saturated fat, 10 grams carbohydrate, 23 milligrams cholesterol, 196 milligrams sodium, 2 grams fiber.

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