health

7 Day Menu Planner for September 02, 2018

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

Sunday: Family

Make family day extra-special with GRILLED LAMB KEBABS WITH PEACHES. Serve the lamb with COUSCOUS and GREEN BEANS AND PECANS. Heat 1 tablespoon olive oil on medium. Add 1/2 minced red onion; cook 2 to 3 minutes or until softened. Add 1 pound fresh green beans; stir to coat in oil and onions. Add 1/4 cup water; season with coarse salt and pepper. Cover; cook 5 minutes or until crisp tender. Transfer to serving dish; top with 1/2 cup pecan pieces. Add WHOLE-GRAIN BREAD. For dessert, top ANGEL FOOD CAKE with CHOCOLATE ICE CREAM and FRESH RASPBERRIES.

Tip

Make family day extra-special with GRILLED LAMB KEBABS WITH PEACHES. Serve the lamb with COUSCOUS and GREEN BEANS AND PECANS. Heat 1 tablespoon olive oil on medium. Add 1/2 minced red onion; cook 2 to 3 minutes or until softened. Add 1 pound fresh green beans; stir to coat in oil and onions. Add 1/4 cup water; season with coarse salt and pepper. Cover; cook 5 minutes or until crisp tender. Transfer to serving dish; top with 1/2 cup pecan pieces. Add WHOLE-GRAIN BREAD. For dessert, top ANGEL FOOD CAKE with CHOCOLATE ICE CREAM and FRESH RASPBERRIES.

Shopping List

leg of lamb, red onion, peach jam, balsamic vinegar, fresh rosemary, garlic, red wine vinegar, olive oil, coarse salt, black peppercorns, fresh peaches, 50 percent light cheddar cheese, couscous, fresh green beans, ground pepper, pecan pieces, whole-grain bread, angel food cake, chocolate ice cream, fresh raspberries.

GRILLED LAMB KEBABS WITH PEACHES

Servings: makes 8 servings

Prep time: 25 minutes; marinating time: 4 to 8 hours

Cook time: less than 15 minutes

  • 3 pounds leg of lamb, cut into 1 1/2-inch cubes
  • 1 small red onion, cut into 1/2-inch wedges
  • 1/3 cup peach jam
  • 1/3 cup balsamic vinegar
  • 2 tablespoons chopped fresh rosemary
  • 2 tablespoons minced garlic
  • 1 tablespoon red wine vinegar
  • 1/2 cup olive oil
  • 1 teaspoon coarse salt
  • 2 teaspoons fresh cracked pepper
  • 2 peeled, halved fresh peaches
  • 16 (1/2-inch) cubes 50 percent light cheddar cheese

Soak 16 wooden skewers in water for 20 minutes. Place lamb cubes and onion in a large pan. In a medium bowl, combine jam, balsamic vinegar, rosemary, garlic, red wine vinegar, oil, salt and pepper; pour over lamb and onion. Toss to coat. Cover and refrigerate 4 to 8 hours. Remove lamb; discard marinade. Alternate lamb and onion on each skewer. Grill kebabs about 4 minutes per side or until desired degree of doneness. Remove from grill, cover and let stand. Grill peaches, cut side down, 3 minutes or until browned and juicy. Cut each peach half into 4 wedges. To serve, place a peach wedge and one cheese cube on each lamb skewer.

Per serving: 289 calories, 38 grams protein, 12 grams fat (37 percent calories from fat), 3.8 grams saturated fat, 7 grams carbohydrate, 113 milligrams cholesterol, 207 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make LAMB PITAS for dinner. Heat some of the leftover lamb (cut into small pieces) and sprinkle with a little cumin and dried oregano. Top 4 warmed no-pocket pitas with lamb, lettuce, sliced red onion, cucumbers and sliced tomatoes. Add a dollop of plain yogurt. Fold or roll and enjoy. Serve with DELI TABBOULEH. Top the leftover CAKE with leftover BERRIES.

Shopping List

cumin, dried oregano, no-pocket pitas, lettuce, red onion, cucumbers, tomatoes, plain yogurt, deli tabbouleh.

Tuesday: Meatless

For an easy no-meat dinner, try FETTUCCINE WITH TOMATOES AND ARTICHOKES. Serve with a LETTUCE WEDGE and GARLIC BREAD. Sliced KIWIFRUIT makes a good dessert.

Shopping List

fettuccine, canned quartered artichokes in water, plum tomatoes, canola oil, onion, basil pesto, reduced-sodium seasoned salt, garlic, dry white wine, parmesan cheese, lettuce, garlic bread, kiwifruit.

FETTUCCINE WITH TOMATOES AND ARTICHOKES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 minutes, plus fettuccine

  • 8 ounces fettuccine
  • 1 (14-ounce) can quartered artichokes packed in water
  • 6 plum tomatoes
  • 1 tablespoon canola oil
  • 1 onion, chopped
  • 1 tablespoon basil pesto
  • 1 teaspoon reduced-sodium seasoned salt
  • 1 teaspoon minced roasted garlic
  • 1/4 cup dry white wine
  • 1/4 cup freshly grated parmesan cheese

Cook fettuccine according to directions; reserve 1/4 cup cooking water and drain the rest. Cut artichokes and tomatoes into 1/2-inch cubes. Heat oil in a large nonstick skillet on medium-high. Add onion; cook 5 minutes or until softened. Add pesto, salt and garlic. Cover and cook 2 minutes, stirring occasionally. Add wine and stir to loosen browned bits of food in skillet. Add artichokes and tomatoes. Cook 2 to 3 minutes, stirring occasionally or until tomatoes begin to soften and sauce is hot. Add reserved cooking water and drained pasta. Toss to mix. Sprinkle with parmesan and serve.

Per serving: 344 calories, 12 grams protein, 8 grams fat (21 percent calories from fat), 1.6 grams saturated fat, 54 grams carbohydrate, 5 milligrams cholesterol, 536 milligrams sodium, 4 grams fiber.

Wednesday: Express

For dinner, look for your favorite brand of CHICKEN BURGERS, or make your own. (We like the ones from Trader Joe's.) Serve them on toasted WHOLE-GRAIN BUNS with SLICED AVOCADO, TOMATOES and LETTUCE. Add BAKED SWEET POTATO CHIPS. For dessert, scoop some leftover ICE CREAM.

Shopping List

any frozen chicken burgers or ground chicken, whole-grain buns, avocado, tomatoes, lettuce, baked sweet potato chips.

Thursday: Kids

These EAT-MORE-FISH TACOS will bring the kids to the table. Heat oven to 400 degrees. Line a rimmed baking sheet with foil and coat it with cooking spray. Arrange 4 tilapia fillets on foil. Bake 10 minutes or until opaque throughout. Meanwhile, combine 2 tablespoons plain yogurt, 2 tablespoons low-fat mayonnaise and 1 teaspoon lime juice. Lay fillets on softened corn tortillas, top with shredded lettuce, chopped tomatoes, diced avocado and the sauce. Add canned reduced-sodium BLACK BEANS alongside the tacos. Bite into a NECTARINE for dessert.

Shopping List

cooking spray, tilapia fillets, plain yogurt, low-fat mayonnaise, lime, corn tortillas, lettuce, tomatoes, avocados, canned reduced-sodium black beans, nectarines.

Friday: Budget

This economical CHICKEN STEW goes into our "favorites" file. Serve the stew over BROWN RICE and add a GREEN SALAD and CRUSTY ROLLS. PEARS are an easy dessert.

Shopping List

canola oil, onion, garlic, boneless skinless chicken breasts, curry powder, Caribbean jerk seasoning, black peppercorns, dry red wine, capers, canned reduced-sodium black beans, canned diced tomatoes with basil, garlic and oregano, brown rice, salad greens, crusty rolls, pears.

CHICKEN STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 2 teaspoons canola oil
  • 1 cup chopped onion
  • 1 1/2 teaspoons minced garlic
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 2 teaspoons Caribbean jerk seasoning
  • 1/2 teaspoon cracked black pepper
  • 1/4 cup dry red wine
  • 2 tablespoons drained capers
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14.5-ounce) can diced tomatoes with basil, garlic and oregano, undrained

Heat oil in a large nonstick skillet on medium-high. Add onion and garlic; cook 5 minutes or until tender. In a medium bowl, combine chicken, curry, jerk seasoning and pepper. Add chicken mixture to pan; cook 4 minutes. Stir in wine, capers, beans and tomatoes. Cover, reduce heat to low, and simmer 10 minutes or until tender. Serve immediately.

Per serving: 189 calories, 21 grams protein, 4 grams fat (21 percent calories from fat), 0.6 gram saturated fat, 14 grams carbohydrate, 48 milligrams cholesterol, 507 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

Serve your guests CORNMEAL-CRUSTED SCALLOPS. In a resealable plastic bag, combine 1 pound sea scallops, 3 tablespoons cornmeal, 1/2 teaspoon coarse salt and 1/2 teaspoon paprika; shake to coat. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add scallops and cook 3 minutes, turning once, until golden and just cooked through. Serve with CORN-ON-THE-COB and CHIPOTLE SLAW. Toss 1 (16-ounce) bag coleslaw mix with 1/3 cup coleslaw dressing and 1/4 cup chipotle-flavored light or regular mayonnaise. Add SLICED TOMATOES and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.

Tip

Serve your guests CORNMEAL-CRUSTED SCALLOPS. In a resealable plastic bag, combine 1 pound sea scallops, 3 tablespoons cornmeal, 1/2 teaspoon coarse salt and 1/2 teaspoon paprika; shake to coat. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add scallops and cook 3 minutes, turning once, until golden and just cooked through. Serve with CORN-ON-THE-COB and CHIPOTLE SLAW. Toss 1 (16-ounce) bag coleslaw mix with 1/3 cup coleslaw dressing and 1/4 cup chipotle-flavored light or regular mayonnaise. Add SLICED TOMATOES and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

sea scallops, cornmeal, coarse salt, paprika, canola oil, corn-on-the-cob, coleslaw mix, coleslaw dressing, chipotle chili-flavored light or regular mayonnaise, tomatoes, crusty rolls, fruit tarts.

health

7 Day Menu Planner for August 26, 2018

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

Sunday: Family

The family will be surprised at the wonderful flavor of MEXICAN CHICKEN SALAD, a cool, refreshing, main-dish salad. Serve it with CORN-ON-THE-COB and CRUSTY BREAD. Buy a CHOCOLATE LAYER CAKE and top it with STRAWBERRY ICE CREAM for dessert.

Plan

Save enough cake for Monday. Cook enough chicken for Tuesday.

Shopping List

avocado, reduced-fat sour cream, limes, garlic, coarse salt, black pepper, cooked chicken breast, jicama, green onions, fresh cilantro, serrano chilies, mixed greens, corn-on-the-cob, crusty bread, chocolate layer cake, strawberry ice cream.

MEXICAN CHICKEN SALAD

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: none

  • FOR THE DRESSING:
  • 1/2 avocado, halved
  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon black pepper
  • FOR THE SALAD:
  • 2 cups coarsely shredded cooked chicken breast
  • 1/2 pound jicama, peeled and cut into matchstick pieces
  • 2 finely chopped green onions
  • 1/4 cup chopped fresh cilantro
  • 1/2 teaspoon finely chopped and seeded serrano chilies
  • 6 cups mixed greens

For the dressing: In a blender, combine dressing ingredients. Blend until smooth.

For the salad: In a large bowl, combine chicken, jicama, onions, cilantro and chilies; toss to mix. Add dressing and toss to coat. Divide greens among 4 plates; top with salad mixture and serve.

Per serving: 252 calories, 25 grams protein, 11 grams fat (39 percent calories from fat), 3.8 grams saturated fat, 14 grams carbohydrate, 75 milligrams cholesterol, 220 milligrams sodium, 7 grams fiber.

Monday: Budget

I love a Labor Day with very little labor. That's why BACON BARBECUE NEW YORK PORK CHOPS are on the menu. Serve them with BAKED BEANS, COLESLAW, PICKLES and DEVILED EGGS. For dessert, slice some WATERMELON and serve with leftover CAKE.

Plan

Prepare 2 extra pork chops for Wednesday.

Shopping List

maple-flavored or other bacon slices, New York pork chops (top loin, 1 inch thick), barbecue sauce, lager or non-alcoholic beer, baked beans, coleslaw, pickles, deviled eggs, watermelon.

BACON BARBECUE NEW YORK PORK CHOPS

Servings: makes 4 servings

Prep time: about 10 minutes

Cook time: less than 15 minutes; standing time: 3 minutes

  • 4 maple-flavored or other bacon slices
  • 4 New York pork chops (top loin, 1 inch thick, 6 ounces each)
  • 4 tablespoons barbecue sauce
  • 1/2 cup lager or non-alcoholic beer

Wrap bacon around edges of chops; secure with wooden picks. Mix together sauce and beer. Heat grill to medium-high (about 450 degrees). Grill chops over direct heat 4 to 5 minutes per side, or until internal temperature is 145 degrees. Brush chops with sauce the last 5 minutes of cooking. Remove chops from grill; let stand 3 minutes.

Per serving: 320 calories, 37 grams protein, 15 grams fat (43 percent calories from fat), 5.3 grams saturated fat, 6 grams carbohydrate, 105 milligrams cholesterol, 285 milligrams sodium, no fiber.

Tuesday: Heat and Eat

Tonight's CHICKEN RIGATONI AND PESTO will be quick. Shred leftover cooked chicken and toss with pesto sauce, halved cherry tomatoes and cooked rigatoni. Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. FRESH PLUMS are your dessert.

Shopping List

pesto sauce, cherry tomatoes, rigatoni, romaine, whole-grain bread, fresh plums.

Wednesday: Kids

The kids can help prepare BARBECUE WRAPS. Chop and heat the 2 leftover pork chops. Heat large flour tortillas. Spoon the pork into the center of each tortilla; top with mild salsa, shredded Mexican-blend cheese and shredded lettuce, then roll. Serve with BAKED VEGGIE CHIPS. For dessert, SLICED MANGOES are a favorite.

Shopping List

flour tortillas, mild salsa, shredded Mexican-blend cheese, lettuce, baked veggie chips, mangoes.

Thursday: Express

For a quick and pretty meal, make SHRIMP, BEET AND FETA SALAD. In a large bowl, combine 8 ounces baby spinach leaves and 1 (16-ounce) jar drained sliced pickled beets. Mix 1/2 teaspoon dried tarragon into 1/3 cup light Italian dressing; toss with salad to coat. Divide mixture among 4 serving plates and top with 1 pound cooked cleaned medium shrimp, 1 cup crumbled reduced-fat feta cheese and 1/4 cup toasted pine nuts. Serve with BREAD STICKS. Make BUTTERSCOTCH PUDDING with 1 PERCENT MILK for dessert.

Shopping List

baby spinach leaves, jarred sliced pickled beets, dried tarragon, light Italian dressing, cooked cleaned medium shrimp, crumbled reduced-fat feta cheese, pine nuts, bread sticks, butterscotch pudding mix, 1 percent milk.

Friday: Meatless

LINGUINE WITH CHARD AND ALMONDS is a great no-meat dinner. Over medium-high heat, add 1 clove chopped garlic to 1 tablespoon olive oil; add 1 cup unsalted vegetable broth, chopped stems and leaves of 12 ounces fresh chard, 1/4 cup raisins, and coarse salt and pepper to taste. Cook until tender and liquid is slightly reduced. Meanwhile, cook 8 ounces linguine; toss with chard mixture and 1 tablespoon toasted slivered almonds. Serve with SLICED TOMATOES and GARLIC BREAD. For dessert, FRESH RASPBERRIES topped with LIGHT WHIPPED CREAM taste great.

Shopping List

garlic, olive oil, unsalted vegetable broth, fresh chard, raisins, coarse salt, pepper, linguine, slivered almonds, tomatoes, garlic bread, fresh raspberries, light whipped cream.

Saturday: Easy Entertaining

You will certainly impress your dinner guests with GRILLED PORTERHOUSE STEAKS WITH GARLIC-HERB PEPPERCORN CRUST. Serve with GRILLED VEGETABLES, ROSEMARY ROASTED RED POTATOES, MIXED GREENS and SOURDOUGH BREAD. Top off the special meal with BANANA CREAM PIE.

Shopping List

fresh parsley, fresh thyme, garlic, mixed peppercorns, porterhouse or T-bone steaks, coarse salt, vegetables to grill, fresh rosemary, red potatoes, mixed greens, sourdough bread, banana cream pie.

GRILLED PORTERHOUSE STEAKS WITH GARLIC-HERB PEPPERCORN CRUST

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 14 to 16 minutes

  • FOR THE SEASONING:
  • 2 teaspoons chopped fresh parsley
  • 2 tablespoons chopped fresh thyme
  • 5 cloves minced garlic
  • 2 teaspoons coarsely ground mixed peppercorns (black, white, green and pink) (see Notes)
  • FOR THE STEAKS:
  • 2 porterhouse or T-bone steaks, cut 1 inch thick (about 1 pound each)
  • 1 teaspoon coarsely ground mixed peppercorns
  • Coarse salt to taste

In a small bowl, combine seasoning mixture; press evenly onto steaks. Grill, uncovered, 14 to 16 minutes for medium-rare to medium doneness, turning occasionally. Remove bones and fat from steaks; carve into slices. Season with 1 teaspoon peppercorns and salt to taste; serve.

Notes: To easily grind whole peppercorns, use a pepper mill or coffee grinder (be sure to clean after using for coffee). A porterhouse is two steaks in one: a top loin (strip) and a tenderloin, separated by a bone.

Per serving: 193 calories, 17 grams protein, 13 grams fat (63 percent calories from fat), 5 grams saturated fat, 1 gram carbohydrate, 46 milligrams cholesterol, 45 milligrams sodium, no fiber.

health

7 Day Menu Planner for August 19, 2018

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

Sunday: Family

Always a family favorite, a SPIRAL-SLICED HAM is the star of today's feast. Use your microwave and serve the simple entree with summer's best SQUASH CASSEROLE. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a KEY LIME PIE for dessert.

Plan

Save enough ham and casserole for Monday; save some pie for Tuesday.

Shopping List

spiral-sliced ham, onion, zucchini squash, brown rice, low-fat sour cream, shredded 50 percent light cheddar cheese, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, bibb lettuce, whole-grain rolls, key lime pie.

SQUASH CASSEROLE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 24 to 30 minutes

  • 1 medium onion, chopped
  • 8 cups sliced zucchini squash (about 2 1/2 pounds)
  • 2 cups cooked brown rice
  • 1 cup low-fat sour cream
  • 1 cup shredded 50 percent light cheddar cheese
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1/4 cup Italian-seasoned bread crumbs
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 eggs, lightly beaten

In a large bowl, microwave onion on high (100 percent power) 3 minutes. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle casserole with remaining parmesan cheese. Broil 1 to 3 minutes or until lightly browned.

Per serving: 153 calories, 10 grams protein, 4 grams fat (24 percent calories from fat), 2.1 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 287 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Leftover ham is perfect for GRILLED HAM AND CHEESE SANDWICHES ON RYE. Coat the bread with cooking spray, then grill the sandwiches on both sides in a nonstick skillet. Serve with the leftover CASSEROLE and a LETTUCE SALAD. Bite into a NECTARINE for dessert.

Shopping List

cheese of your choice, rye bread, cooking spray, lettuce, nectarines.

Tuesday: Budget

Save some pennies and enjoy the flavor of FOUR-PEPPER MEATLOAF. Add MASHED POTATOES, fresh GREEN BEANS, MIXED GREENS and CRUSTY BREAD. Slice the leftover PIE for dessert.

Shopping List

canned no-salt-added tomato sauce, light brown sugar, dry mustard, 95 percent lean ground beef, soft whole-grain bread crumbs, egg, onion, red or green bell pepper, reduced-sodium Worcestershire sauce, dried or fresh thyme, coarse salt, garlic powder, cayenne pepper, white pepper, cooking spray, potatoes to mash, fresh green beans, mixed greens, crusty bread.

FOUR-PEPPER MEATLOAF

Servings: makes 6 servings

Prep time: about 15 minutes

Cook time: 1 hour; standing time: 10 minutes

  • 1 (8-ounce) can no-salt-added tomato sauce, divided
  • 1 tablespoon packed light brown sugar
  • 1 teaspoon dry mustard
  • 1 1/2 pounds 95 percent lean ground beef
  • 1 cup soft whole-grain bread crumbs (about 1 1/2 slices bread)
  • 1 egg
  • 1 small onion, finely chopped
  • 1/3 cup finely chopped red or green bell pepper
  • 1 tablespoon reduced-sodium Worcestershire sauce
  • 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon white pepper

Heat oven to 350 degrees. For the topping: In a small bowl, mix 1/4 cup tomato sauce with brown sugar and dry mustard; set aside.

In a large bowl, combine remaining tomato sauce with remaining ingredients, mixing thoroughly but lightly. Shape mixture into an 8-by-4 1/2-inch loaf on a rack coated with cooking spray and place in a broiler pan. If desired, spread topping over loaf. Bake 1 hour or until internal temperature registers 165 degrees. Let stand 10 minutes before slicing. Serve with any unused topping on the side.

Per serving: 216 calories, 27 grams protein, 7 grams fat (29 percent calories from fat), 2.6 grams saturated fat, 12 grams carbohydrate, 93 milligrams cholesterol, 312 milligrams sodium, 2 grams fiber.

Wednesday:

Thursday: Meatless

You won't miss meat with ROTINI AND SUMMER'S BEST TOMATO SAUCE. Mix together 4 chopped medium ripe tomatoes, 1/4 cup chopped fresh basil, 2 tablespoons olive oil, 2 tablespoons fresh lime juice, 2 teaspoons minced garlic and coarse salt and pepper to taste. Toss with cooked rotini. Serve with a CAESAR SALAD and GARLIC BREAD. Fresh PEACHES are my all-time favorite summer dessert.

Plan

Save enough peaches for Saturday.

Shopping List

tomatoes, fresh basil, olive oil, limes, garlic, coarse salt, pepper, rotini, Caesar salad, garlic bread, fresh peaches.

Friday: Kids

CHICKEN AND SALSA SKILLET will be the kids' favorite. In a large nonstick skillet, cook 1 pound ground chicken (or turkey) 5 minutes or until no longer pink. Stir in 2 cups mild salsa, 1 (15-ounce) can undrained reduced-sodium kidney beans, 1 cup frozen corn (thawed), 1 (8-ounce) can no-salt-added tomato sauce and 1 teaspoon chili powder. Heat to boiling; reduce heat to low. Cook, uncovered, 10 minutes. Cover; cook 4 minutes longer. Sprinkle with 2 cups broken tortilla chips (baked or regular) and 1/2 cup 50 percent light cheddar cheese. Cover; cook 1 or 2 minutes or until cheese is melted. Serve with CARROT SALAD. Slices of WATERMELON are dessert.

Shopping List

ground chicken or turkey, mild salsa, canned reduced-sodium kidney beans, frozen corn, canned no-salt-added tomato sauce, chili powder, baked or regular tortilla chips, 50 percent light cheddar cheese, carrot salad, watermelon.

Saturday:

SHEET PAN NEW ORLEANS BARBECUE SHRIMP

Servings: makes 6 servings

Prep time: 15 minutes; marinating time: 15 minutes

Cook time: 9 to 12 minutes

  • 2 tablespoons olive oil
  • 2 tablespoons melted butter
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon Creole seasoning
  • 2 teaspoons minced garlic
  • 2 lemons, divided
  • 1 teaspoon minced fresh rosemary leaves
  • 2 pounds large shrimp, peeled and deveined
  • Coarse salt and pepper to taste

In a glass measuring cup, whisk together oil, butter, Worcestershire sauce, Creole seasoning, garlic, juice from 1 lemon and rosemary. Place shrimp in a large resealable plastic bag; pour marinade over shrimp. Seal, toss to coat and marinate 15 minutes. Heat oven to 425 degrees. Coat a foil-lined sheet pan with cooking spray. Pour shrimp and marinade onto baking sheet; spread into a single layer. Sprinkle with coarse salt and pepper; roast 9 to 12 minutes or just until pink. (Keep an eye on the shrimp so it doesn’t overcook.) Cut the other lemon into wedges and serve with shrimp.

Per serving: 211 calories, 31 grams protein, 9 grams fat (39 percent calories from fat), 3.2 grams saturated fat, 2 grams carbohydrate, 254 milligrams cholesterol, 237 milligrams sodium, no fiber.

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