health

7 Day Menu Planner for August 05, 2018

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

Sunday: Family

Serve the family your own ROAST CHICKEN (5 to 7 pounds) today. Alongside, add WHITE BEANS WITH LEMON, FENNEL AND AVOCADO, MIXED GREENS and CRUSTY ROLLS. Buy a CARROT CAKE for dessert.

Plan

Save enough cake for Monday.

Shopping List

roasting chicken, canned reduced-sodium cannellini beans, fennel bulb, grape tomatoes, red onion, flatleaf parsley, Kalamata olives, olive oil, lemons, fresh basil, coarse salt, pepper, avocados, mixed greens, crusty rolls, carrot cake.

WHITE BEANS WITH LEMON, FENNEL AND AVOCADO

Servings: makes 6 servings

Prep time: 15 minutes

  • 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
  • 1 medium bulb fennel, trimmed and shredded
  • 1 cup halved grape tomatoes
  • 1/4 cup minced red onion
  • 1/4 cup chopped flatleaf parsley
  • 1/4 cup sliced and pitted Kalamata olives
  • 3 tablespoons olive oil
  • 2 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh basil
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 avocados, diced

In a large bowl, combine the beans, fennel, tomatoes, onion, parsley and olives. In another small bowl, mix the oil, lemon juice and basil to combine. Season with salt and pepper. Add the dressing to the bean mixture and toss to coat. Fold in the avocados and serve immediately.

Per serving: 193 calories, 5 grams protein, 12 grams fat (53 percent calories from fat), 1.6 grams saturated fat, 18 grams carbohydrate, no cholesterol, 210 milligrams sodium, 7 grams fiber.

Monday: Budget

Economical SOUTHWESTERN CHICKEN AND BARLEY SOUP is easy to prepare. In a 6-quart Dutch oven or other pot, combine 1 (14.5-ounce) can no-salt-added diced tomatoes (undrained), 1 (16-ounce) can no-salt-added tomato sauce, 5 3/4 cups unsalted chicken broth, 1 cup medium pearled barley (not quick cooking), 1 tablespoon chili powder, 2 teaspoons cumin, 1 teaspoon dried oregano, dash cayenne pepper. Bring to a boil; add 1 1/2 pounds chicken breast, cut into bite-size pieces. Reduce heat to a simmer and cook, stirring occasionally, 40 minutes or until barley is tender and chewy and chicken is no longer pink. Add 1 (15-ounce) can rinsed reduced-sodium black beans and 1 cup frozen corn. Simmer 5 more minutes. Garnish as desired and serve.

Serve the flavorful soup with an AVOCADO SALAD and CHEESE TOAST. Leftover CAKE works for dessert.

Tip

Economical SOUTHWESTERN CHICKEN AND BARLEY SOUP is easy to prepare. In a 6-quart Dutch oven or other pot, combine 1 (14.5-ounce) can no-salt-added diced tomatoes (undrained), 1 (16-ounce) can no-salt-added tomato sauce, 5 3/4 cups unsalted chicken broth, 1 cup medium pearled barley (not quick cooking), 1 tablespoon chili powder, 2 teaspoons cumin, 1 teaspoon dried oregano, dash cayenne pepper. Bring to a boil; add 1 1/2 pounds chicken breast, cut into bite-size pieces. Reduce heat to a simmer and cook, stirring occasionally, 40 minutes or until barley is tender and chewy and chicken is no longer pink. Add 1 (15-ounce) can rinsed reduced-sodium black beans and 1 cup frozen corn. Simmer 5 more minutes. Garnish as desired and serve.

Serve the flavorful soup with an AVOCADO SALAD and CHEESE TOAST. Leftover CAKE works for dessert.

Plan

Save enough soup for Tuesday.

Shopping List

canned no-salt-added diced tomatoes, canned no-salt-added tomato sauce, canned unsalted chicken broth, medium pealed barley, chili powder, cumin, dried oregano, cayenne pepper, chicken breast, reduced-sodium black beans, frozen corn, avocados and lettuce for salad, bread and cheese for toast.

Tuesday: Heat and Eat

You can relax since dinner is ready as soon as you reheat the leftover SOUP. Serve the soup with GRILLED CHEESE SANDWICHES and a LETTUCE WEDGE SALAD. Juicy PEACHES are dessert.

Shopping List

bread and cheese for sandwiches, lettuce, fresh peaches.

Wednesday: Express

Make it quick and colorful tonight with TUNA-STUFFED AVOCADOS. Buy deli tuna salad and heap on top of avocado halves. Garnish with a little paprika. Add TOMATO WEDGES, DEVILED EGGS and a WHOLE-GRAIN ROLL to the plate. For dessert, fresh RASPBERRIES are in season. Top them with a little LIGHT WHIPPED CREAM.

Tip

Make it quick and colorful tonight with TUNA-STUFFED AVOCADOS. Buy deli tuna salad and heap on top of avocado halves. Garnish with a little paprika. Add TOMATO WEDGES, DEVILED EGGS and a WHOLE-GRAIN ROLL to the plate. For dessert, fresh RASPBERRIES are in season. Top them with a little LIGHT WHIPPED CREAM.

Shopping List

deli tuna salad, avocados, paprika, tomatoes, deviled eggs, whole-grain rolls, fresh raspberries, light whipped cream.

Thursday: Meatless

For a unique no-meat dinner, serve ROASTED ZUCCHINI WITH ALMONDS AND OLIVES over BROWN RICE. Add MIXED GREENS and WHOLE-GRAIN ROLLS. For dessert, top FRESH PINEAPPLE with TOASTED COCONUT.

Shopping List

zucchini, coarse salt, olive oil, garlic, pimento-stuffed green olives, whole almonds, brown rice, mixed greens, whole-grain rolls, fresh pineapple, coconut.

ROASTED ZUCCHINI WITH ALMONDS AND OLIVES

Servings: makes 4 servings

Prep time: 10 minutes; standing time: 5 minutes

Cook time: 20 minutes

  • 5 medium zucchini
  • 1/2 teaspoon coarse salt
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 2 tablespoons coarsely chopped pimento-stuffed green olives
  • 1/4 cup coarsely chopped almonds

Heat oven to 400 degrees. Using a vegetable peeler, slice zucchini lengthwise into long, thin strips and put into medium bowl. Add salt and toss. Let stand for 5 minutes. Add oil, garlic, olives and almonds; toss lightly. Arrange in a single layer on an ungreased baking sheet and bake 20 minutes. Serve immediately.

Per serving: 161 calories, 5 grams protein, 13 grams fat (66 percent calories from fat), 1.6 grams saturated fat, 10 grams carbohydrate, no cholesterol, 371 milligrams sodium, 3 grams fiber.

Friday:

Saturday: Easy Entertaining

Your guests will feel extra-special when you serve them SHEET PAN PECAN-CRUSTED SALMON WITH BRUSSELS SPROUTS. Serve with ORZO tossed with chopped FRESH PARSLEY, a SPINACH SALAD and BAGUETTES. For dessert, ICE CREAM SOUP is fun. Stir 1 pint slightly softened strawberry ice cream in a bowl until smooth and creamy. Pour 1/2 cup into each of 4 small bowls, top each with 1/4 cup any fresh fruit and serve.

Shopping List

finely chopped pecans, salmon fillets (skin removed), coarse salt, pepper, olive oil, fresh Brussels sprouts, garlic powder, Italian seasoning, pecan halves, balsamic vinegar, honey, orzo, fresh parsley, fresh spinach, baguettes, strawberry ice cream, any fresh fruit.

SHEET PAN PECAN-CRUSTED SALMON WITH BRUSSELS SPROUTS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 15 to 18 minutes

  • 1/3 cup finely chopped pecans
  • 4 (4- to 6-ounce) salmon fillets, skins removed
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper, divided
  • 3 tablespoons olive oil, divided
  • 1 pound fresh Brussels sprouts, halved
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Italian seasoning
  • 1/2 cup pecan halves
  • 1 cup balsamic vinegar
  • 3 tablespoons honey

Heat oven to 400 degrees. Cover a large rimmed baking pan with nonstick foil. Place chopped pecans in a pie plate. Season fillets with half the salt and pepper and brush top with about 2 teaspoons oil. Press fillets, top side down, into the chopped pecans to coat. Arrange in center of baking sheet. In a medium bowl, combine Brussels sprouts, remaining oil, garlic powder, Italian seasoning, pecan halves and remaining salt and pepper. Toss to combine. Transfer to baking sheet, not touching salmon. Bake 15 to 18 minutes or until Brussels sprouts are fork-tender and salmon is cooked through. Meanwhile, in a medium saucepan, bring vinegar to a boil. Continue to boil, stirring continuously, about 10 minutes or until liquid has been reduced by half. Remove from heat, stir in honey and allow to cool until ready to serve. Drizzle over salmon and sprouts just before serving.

Per serving: 542 calories, 30 grams protein, 31 grams fat (50 percent calories from fat), 3.7 grams saturated fat, 40 grams carbohydrate, 53 milligrams cholesterol, 372 milligrams sodium, 7 grams fiber.

health

7 Day Menu Planner for July 29, 2018

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

Sunday: Family

For the family today, prepare your own LEG OF LAMB. On the side, serve LEMONY COUSCOUS. Cook 1 1/2 cups couscous according to package directions; fluff with a fork. Stir in 1 tablespoon grated lemon zest (yellow part only) and 1/4 cup chopped fresh parsley.

Add DINNER ROLLS and ASIAN APPLE SLAW. In a large bowl, combine 1/2 cup low-fat mayonnaise, 1 tablespoon low-sodium soy sauce, 2 teaspoons sugar, 1 teaspoon cider vinegar and 1/2 teaspoon ground ginger; mix well. Stir in 1 (10- to 16-ounce) package coleslaw mix, 2 sliced green onions and 1 julienned Granny Smith apple (see Note); toss to coat and serve. STRAWBERRY ICE CREAM will be your dessert.

Note: To julienne is to cut something into matchstick-size pieces, about 1/8 inch by 1/8 inch by 3 inches.

Plan

Save enough lamb and slaw for Monday. Save enough ice cream for Saturday.

Shopping List

leg of lamb, couscous, lemon, fresh parsley, dinner rolls, low-fat mayonnaise, low-sodium soy sauce, sugar, cider vinegar, ground ginger, packaged coleslaw mix, green onion, Granny Smith apple, strawberry ice cream.

Monday: Heat and Eat

No heat will be needed tonight for LAMB SANDWICHES. Coat rosemary or other dense bread with olive oil cooking spray. Top with sliced leftover lamb, roasted red peppers and leaf lettuce. Serve with leftover SLAW. FRESH APRICOTS are your dessert.

Shopping List

rosemary or other dense bread, olive oil cooking spray, roasted red peppers, leaf lettuce, fresh apricots.

Tuesday: Express

Tonight's CRUSTY PEPPERONI PIZZA will be a hit no matter your age. Heat oven to 400 degrees. Slice 1 loaf Italian bread lengthwise, then cut crosswise into 4 sections, each about 4 inches long. Spread each piece of bread with pizza sauce. Top with shredded part-skim mozzarella cheese and slices of pepperoni. Bake about 12 minutes or until cheese is melted and lightly browned. Serve the easy pizza with a PACKAGED CAESAR SALAD. Enjoy MANGOES for dessert.

Shopping List

loaf Italian bread, pizza sauce, shredded part-skim mozzarella cheese, pepperoni, packaged Caesar salad, mangoes.

Wednesday: Wild Card

The Global Pantry travels to Morocco for CHICKEN TAGINE OVER COUSCOUS for dinner. Serve it with TABBOULEH and FLATBREAD. For dessert, try FRESH APRICOTS and DATES.

Shopping List

boneless skinless chicken thighs, onions, carrots, raisins, dried apricots, unsalted chicken broth, tomato paste, lemons, flour, garlic powder, cumin, ground ginger, cinnamon, pepper, couscous, tabbouleh, flatbread, fresh apricots, dates.

CHICKEN TAGINE OVER COUSCOUS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 7 hours on low or 5 hours on high

  • 1 1/4 pounds well-trimmed boneless skinless chicken thighs, cut into 1 inch pieces
  • 2 medium onions, halved and thinly sliced
  • 4 medium carrots, thinly sliced
  • 1/3 cup raisins
  • 1/3 cup dried apricots, coarsely chopped
  • 1 1/3 cups unsalted chicken broth
  • 1 1/2 tablespoons tomato paste
  • 1 1/2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons flour
  • 3/4 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon ground ginger
  • 3/4 teaspoon cinnamon
  • 1/2 teaspoon pepper
  • 2 cups hot cooked couscous

In a 4-quart or larger slow cooker, layer chicken, onions, carrots, raisins and apricots. In a medium bowl, whisk together broth, tomato paste, lemon juice, flour, garlic powder, cumin, ginger, cinnamon and pepper; pour over chicken and vegetables. Cook 7 hours on low or 5 hours on high. Serve over couscous.

Per serving: 405 calories, 33 grams protein, 6 grams fat (14 percent calories from fat), 1.5 grams saturated fat, 54 grams carbohydrate, 135 milligrams cholesterol, 240 milligrams sodium, 7 grams fiber.

Thursday: Kids

Don't let the kids knock you down getting to the table for TACO MAC AND CHEESE. Prepare a package of macaroni and cheese according to directions. Meanwhile, brown 1 pound lean ground beef in a nonstick skillet on medium-high until no longer pink; drain. Return beef to skillet; stir in 1 (1.25-ounce) packet reduced-sodium taco seasoning mix and 3/4 cup water. Bring to a boil, stirring occasionally, and cook 7 minutes or until most of the liquid is evaporated. Add cooked mac and cheese to skillet; heat through.

Spoon onto plates; top each serving with chopped tomato, sliced avocado, low-fat sour cream and salsa. Serve with CELERY STICKS and SOFT ROLLS. Slice WATERMELON for dessert.

Shopping List

packaged macaroni and cheese, lean ground beef, reduced-sodium taco seasoning mix, tomato, avocado, low-fat sour cream, salsa, celery, soft rolls, watermelon.

Friday: Meatless

For a delicious no-meat dinner, enjoy CHERRY TOMATO TART. Serve with HASH-BROWNED POTATOES (from frozen), a SPINACH SALAD and BREAD STICKS. For dessert, try HONEYDEW MELON CUBES.

Shopping List

refrigerated pie crust, butter, onion, garlic, parmesan cheese, cherry tomatoes, fresh thyme, coarse salt, frozen hash-browned potatoes, fresh spinach, bread sticks, honeydew melon.

CHERRY TOMATO TART

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 35 to 45 minutes, plus cooling time

  • 1 refrigerated pie crust
  • 2 tablespoons butter
  • 1 large onion, chopped
  • 3 cloves garlic, chopped
  • 1/2 cup parmesan cheese, divided
  • 3 cups (or more) cherry tomatoes
  • 1 1/2 tablespoons fresh thyme leaves
  • 1/2 teaspoon coarse salt

Heat oven to 450 degrees. Place crust in pie pan, according to directions; crimp edges. Bake 5 to 7 minutes, until it starts to harden. Remove from oven; cool. Melt butter in a skillet on medium heat. Add onion and garlic; cook 10 to 15 minutes or until onions have browned. Add onion mixture to pie crust. Sprinkle 2/3 of parmesan cheese on top of onion mixture. Add tomatoes on top. Make sure the tomatoes really fill the pie; err on the side of overfilling rather than underfilling. Onions will settle as they bake. Sprinkle thyme, remaining cheese and salt on top. Bake 20 minutes or until tomatoes start to brown and pop a little bit. Remove from oven; cool before serving. Serve as quickly as possible because once you start cutting, the tart falls apart. (Adapted from "Bring It!" by Ali Rosen, Running Press.)

Per serving: 248 calories, 6 grams protein, 15 grams fat (53 percent calories from fat), 7.6 grams saturated fat, 25 grams carbohydrate, 20 milligrams cholesterol, 491 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Treat your guests to your GRILLED GROUPER. Serve with WALNUT GREEN BEAN SALAD. Add WHITE GAZPACHO on the side. In a blender, combine 2 medium peeled and seeded cucumbers, cut into chunks, 1 cup unsalted chicken broth, 1 1/2 tablespoons white wine vinegar, 1/8 teaspoon coarse salt, 1 (16-ounce) container low-fat sour cream and 1 crushed garlic clove. Pulse 3 or 4 times, or until cucumber is coarsely chopped. Chill 3 hours or more. Ladle soup into bowls and top with chopped green onions. Serve cold with WHOLE-GRAIN ROLLS. For dessert, top leftover ICE CREAM with FRESH STRAWBERRIES and drizzle with chocolate sauce.

Shopping List

grouper to grill, walnut or canola oil, unseasoned rice vinegar, honey, coarse salt, Dijon mustard, pepper, bulgur, packaged trimmed green beans, walnut pieces, grape tomatoes, fresh parsley, red onion, cucumbers, unsalted chicken broth, white wine vinegar, low-fat sour cream, garlic, green onions, whole-grain rolls, fresh strawberries, chocolate sauce.

WALNUT GREEN BEAN SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 5 minutes, plus bulgur

  • 2 tablespoons walnut or canola oil
  • 4 1/2 teaspoons unseasoned rice vinegar
  • 1 tablespoon water
  • 1 tablespoon honey
  • 1/2 teaspoon coarse salt, divided
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground pepper
  • 1 cup bulgur
  • 1 cup boiling water
  • 1 (12-ounce) package trimmed green beans, cut diagonally
  • 1/3 cup toasted walnut pieces
  • 2 cups grape tomatoes
  • 1/3 cup chopped fresh parsley
  • 1/2 cup vertically sliced red onion

In a small bowl, combine oil, vinegar, water, honey, 1/4 teaspoon salt, mustard and pepper. Whisk together until smooth; set aside. In a large bowl, combine bulgur and boiling water; cover and let stand 30 minutes. Drain. Stir in remaining salt and set aside. Steam green beans, covered, for 5 minutes or until tender. Plunge into ice water; drain. Place beans in large bowl; add bulgur, walnuts, tomatoes, parsley, onion and oil mixture. Toss gently to combine. Serve at room temperature or chilled.

Per serving: 159 calories, 4 grams protein, 7 grams fat (37 percent calories from fat), 0.7 gram saturated fat, 23 grams carbohydrate, no cholesterol, 140 milligrams sodium, 6 grams fiber.

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.

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