health

7 Day Menu Planner for September 09, 2018

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

Sunday: Family

Surprise the family with GRILLED TERIYAKI FLANK STEAK. In a small bowl, combine 2 tablespoons Mrs. Dash (or another brand) spicy teriyaki marinade, 1 tablespoon canola oil, 1/2 teaspoon coarse salt, 1 teaspoon freshly ground pepper and 3 cloves minced garlic. Spread mixture evenly on both sides of a 1 1/2-pound flank steak. Cover and refrigerate 3 to 4 hours. Remove steak and discard marinade. Grill over medium-high heat 9 minutes per side or until internal temperature reaches 145 degrees and desired doneness. (Caution: Don't overcook, or it will be tough.) Remove from grill; cover and let stand 10 minutes. Slice steak diagonally across grain into thin strips and serve.

Alongside, add DILL RICE. In a large bowl, combine 2 1/2 cups hot cooked brown rice, 1 (14-ounce) can drained quartered artichokes, 1/2 cup sliced green onions, 3 tablespoons chopped fresh dill, 1 1/2 teaspoons lime zest, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, and coarse salt and pepper to taste. Toss to mix. Serve with STEAMED SUGAR SNAP PEAS and WHOLE-GRAIN ROLLS. Buy CHOCOLATE MERINGUE PIE for dessert.

Plan

Save enough pie for Monday.

Shopping List

Mrs. Dash (or another brand) spicy teriyaki marinade, canola oil, coarse salt, pepper, garlic, flank steak, brown rice, canned quartered artichokes, green onions, fresh dill, limes, olive oil, fresh sugar snap peas, whole-grain rolls, chocolate meringue pie.

Monday: Express

Try Amy's (or another brand) frozen ROASTED VEGETABLE PIZZA for a quick meal. Serve the tasty, healthful pizza with a packaged CAESAR SALAD. Slice the leftover PIE for dessert.

Shopping List

frozen roasted vegetable pizza, packaged Caesar salad.

Tuesday: Budget

Save some money with HAM AND LENTIL STEW for an easy dinner. Add a LETTUCE WEDGE and CRUSTY BREAD. RED AND GREEN GRAPES are a simple dessert.

Plan

Save enough stew for Wednesday.

Shopping List

diced ham, dried lentils, carrots, celery, onion, garlic, unsalted chicken broth, dried oregano, pepper, frozen leaf spinach, lemons, lettuce, crusty bread, red and green grapes.

HAM AND LENTIL STEW

Servings: makes about 12 1/2 cups

Prep time: 15 minutes

Cook time: 4 to 5 hours on high; 7 to 9 hours on low

  • 1 cup diced ham
  • 2 cups dried lentils
  • 2 cups sliced carrots
  • 2 cups thinly sliced celery
  • 1 cup chopped onion
  • 1 tablespoon minced garlic
  • 3 cups water
  • 2 (14-ounce) cans unsalted chicken broth
  • 1 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 1 (16-ounce) package frozen leaf spinach, thawed
  • 2 tablespoons fresh lemon juice

In a 4-quart or larger slow cooker, combine ham, lentils, carrots, celery, onion, garlic, water, broth, oregano and pepper. Cook on high 4 to 5 hours, or on low 7 to 9 hours, or until lentils are tender. Stir in spinach; cover and cook 10 minutes on high or until tender. Thin with more water if necessary. Stir in lemon juice and serve.

Per cup: 164 calories, 13 grams protein, 1 gram fat (5 percent calories from fat), 0.2 gram saturated fat, 27 grams carbohydrate, 6 milligrams cholesterol, 225 milligrams sodium, 6 grams fiber.

Wednesday: Heat and Eat

Serve leftover HAM AND LENTIL STEW over CORNBREAD (from a mix) tonight. Add a ROMAINE SALAD. For dessert, FRESH TROPICAL FRUIT is good.

Shopping List

cornbread mix, romaine, fresh tropical fruit.

Thursday: Meatless

Who needs meat when you have FETTUCCINE AND BUTTERY FRESH BASIL TOMATO SAUCE on the menu tonight? Serve the delicious pasta combo with a SPINACH SALAD and ITALIAN BREAD. For dessert, CHOCOLATE ICE CREAM should please everyone.

Plan

Save enough ice cream for Friday.

Shopping List

fettuccine, butter, sweet onion (such as Vidalia), garlic, coarse salt, peppercorns, cherry tomatoes, dry white wine, fresh basil, fresh spinach, Italian bread, chocolate ice cream.

FETTUCCINE AND BUTTERY FRESH BASIL TOMATO SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes, plus pasta

  • 8 ounces fettuccine
  • 3 tablespoons butter, divided
  • 1 cup chopped sweet onion (such as Vidalia)
  • 2 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cracked pepper
  • 1 pint cherry tomatoes, halved lengthwise
  • 1/4 cup dry white wine
  • 1/2 cup sliced fresh basil leaves

Cook pasta according to directions. Drain, reserving 1/2 cup pasta water. In a large nonstick skillet, melt half the butter on medium-high heat; cook onion, garlic, salt and pepper about 5 minutes or just until tender. Add tomatoes and cook 3 minutes or until tomatoes begin to wilt. Add wine; cook 2 minutes. Stir in reserved pasta water and remaining butter and cook until a sauce forms. Stir in basil and cooked pasta, tossing until evenly coated. Heat through, about 1 minute, and serve. (Adapted from a recipe by Gwynn Galvin, www.swirlsofflavor.com.)

Per serving: 338 calories, 9 grams protein, 10 grams fat (26 percent calories from fat), 5.7 grams saturated fat, 52 grams carbohydrate, 23 milligrams cholesterol, 333 milligrams sodium, 3 grams fiber.

Friday: Kids

What could be more fun for the kids than a GREEN MONSTER for dinner? Make the "monsters" by spreading refrigerated guacamole over split bagels (spread gently over the holes). Add eyes and a nose with sliced black olives, a crunchy mane with Chinese noodles, poppy seed freckles and a crown from sliced red bell peppers. Create other "monsters" with grated carrots for hair, cherry tomato halves for cheeks and alfalfa sprouts for hair. Add a glass of TOMATO JUICE or SOUP on the side. For dessert, try leftover ICE CREAM with MARSHMALLOW TOPPING.

Shopping List

refrigerated guacamole, bagels, sliced black olives, Chinese noodles, poppy seeds, red bell peppers, grated carrots, cherry tomatoes, alfalfa sprouts, tomato juice or soup, marshmallow topping.

Saturday: Easy Entertaining

Our guests wanted seconds of PAN-SEARED TROUT WITH ITALIAN-STYLE SALSA, and so will yours. Serve the fish with PARSLEY BUTTERED ORZO, fresh ASPARAGUS, a RED-TIPPED LETTUCE SALAD and BAGUETTES. Buy a BERRY COBBLER for dessert.

Shopping List

plum tomatoes, red onion, kalamata olives, garlic, fresh parsley, balsamic vinegar, olive oil, capers, coarse salt, pepper, crumbled reduced-fat feta cheese with basil and tomatoes, trout fillets, lemons, parsley, butter, orzo, fresh asparagus, red-tipped lettuce, baguettes, berry cobbler.

PAN-SEARED TROUT WITH ITALIAN-STYLE SALSA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • FOR THE ITALIAN-STYLE SALSA:
  • 4 plum tomatoes
  • 1/2 small red onion, chopped
  • 12 pitted kalamata olives, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons capers
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup crumbled reduced-fat feta cheese with basil and tomatoes
  • FOR THE TROUT:
  • 6 (6-ounce) trout fillets
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 2 tablespoons olive oil, divided
  • Lemon slices for garnish

For the salsa: In a medium bowl, mix together all ingredients. Cover and chill until ready to serve.

For the trout: Sprinkle fillets with salt and pepper. Heat half the oil in a large nonstick skillet on medium-high. Add 3 fillets, skin side up, and cook 1 to 2 minutes. Peel off skin and turn; cook 1 to 2 minutes, or until fish is opaque and flakes with a fork. Repeat with remaining oil and fillets. Top fillets with salsa. Garnish with lemon slices and serve immediately.

Per serving: 311 calories, 37 grams protein, 16 grams fat (46 percent calories from fat), 2.8 grams saturated fat, 5 grams carbohydrate, 102 milligrams cholesterol, 524 milligrams sodium, 1 gram fiber.

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.

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