health

7 Day Menu Planner for September 16, 2018

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

Sunday: Family

Enjoy family day with your own ROAST CHICKEN (5 to 7 pounds), MASHED POTATOES, GRAVY, PEAS WITH PEARL ONIONS (from frozen) and MIXED GREENS. For dessert, drizzle CREME FRAICHE or HALF-AND-HALF over BREAD PUDDING.

Tip

Enjoy family day with your own ROAST CHICKEN (5 to 7 pounds), MASHED POTATOES, GRAVY, PEAS WITH PEARL ONIONS (from frozen) and MIXED GREENS. For dessert, drizzle CREME FRAICHE or HALF-AND-HALF over BREAD PUDDING.

Plan

Save enough chicken for Monday; save enough pudding for Tuesday.

Shopping List

roasting chicken, potatoes to mash, gravy, frozen peas with pearl onions, mixed greens, creme fraiche or half-and-half, bread pudding.

Monday: Heat and Eat

Take it easy and enjoy Sunday's leftover chicken in your CHICKEN AND HAM ROLL-UPS. Add some OVEN FRIES (from frozen) on the side. For dessert, how about PEARS?

Shopping List

garlic-and-herb cheese spread (such as Boursin), roasted red bell peppers, flour tortillas, fresh baby spinach, sliced deli ham, frozen oven fries, pears.

CHICKEN AND HAM ROLL-UPS

Servings: makes 6 roll-ups

Prep time: 15 minutes

Cook time: none

  • 1 cup garlic-and-herb cheese spread (such as Boursin)
  • 1/2 cup chopped roasted red bell peppers
  • 6 (8-inch) flour tortillas
  • 3 cups baby spinach leaves, firmly packed
  • 12 ounces sliced deli ham (see NOTE)
  • 12 ounces leftover sliced chicken or turkey breast
  • In a small bowl, mix together the cheese spread and peppers until smooth. Spread the mixture evenly over each tortilla. Place 1/2 cup spinach on each tortilla. Top evenly with ham and chicken or turkey. Roll, jelly-roll fashion, and cut in half on the diagonal. Secure each half with a wooden pick. (Adapted from "Quick-Fix Dinners," Oxmoor House.)

NOTE: To lower sodium, use all chicken and no ham.

Per roll-up: 540 calories, 54 grams protein, 16 grams fat (27 percent calories from fat), 7 grams saturated fat, 44 grams carbohydrate, 159 milligrams cholesterol, 1,611 milligrams sodium (the ham contributes 900 mg; the tortillas, 500 mg), 4 grams fiber.

Tuesday: Budget

For a low-cost meal, try RUSTIC LENTIL MINESTRONE. In a 4-quart pan, cook 3 slices chopped bacon on medium until browned and crispy. Remove and set aside. Drain all but 1 to 2 tablespoons bacon drippings. Add 1 cup thinly sliced carrots, 1 cup thinly sliced celery, 1/2 cup chopped onion and 3 cloves minced garlic to pan. Reduce heat to low and cook 5 minutes or until onion is softened, stirring occasionally. Add 4 cups unsalted chicken broth, 2 cups water, 1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, and 1 package lentil pilaf mix (such as Near East), including seasoning packet. Bring mixture to a boil. Reduce heat, cover pan and simmer 30 minutes. Stir in 2 tablespoons dry red wine, if desired, reserved bacon and 1/4 cup minced fresh parsley. Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, warm the leftover BREAD PUDDING.

Shopping List

bacon, carrots, celery, onion, garlic, unsalted chicken broth, canned diced tomatoes with basil, garlic and oregano, lentil pilaf mix, dry red wine (optional), parsley, lettuce, whole-grain rolls.

Wednesday: Kids

The kids will come quickly for TAMALE PIE. Heat oven to 425 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Heat a large nonstick skillet on medium and cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain. In a large bowl, combine beef, 1 cup shredded 50 percent light cheddar cheese, 1 (8 1/2-ounce) package cornbread mix, 2 eggs, 1 cup frozen corn (thawed), 2 cups water and 1/2 teaspoon chili powder; mix until well-blended. Spoon mixture into baking dish. Bake 20 minutes; sprinkle with 1/2 cup more cheese. Bake 5 more minutes or until cheese is melted. Let stand 10 minutes. Serve with CARROT STICKS. For dessert, tempt the kids with BLUE FLOATS. Blend any fruit juice with frozen or fresh blueberries until smooth. Pour into tall glasses and add a little club soda; top with a scoop of frozen yogurt. Slurp away!

Shopping List

cooking spray, lean ground beef, 50 percent light cheddar cheese, cornbread mix, eggs, frozen corn, chili powder, carrot sticks, any fruit juice, frozen or fresh blueberries, club soda, frozen yogurt.

Thursday: Meatless

For a perfect no-meat dinner, prepare PEANUT SESAME NOODLES. Serve with a SPINACH SALAD and CRUSTY ROLLS. Enjoy COCONUT PUDDING for dessert.

Shopping List

linguine, smooth peanut butter, unsalted vegetable broth, unseasoned rice vinegar, reduced-sodium soy sauce, sugar, dark sesame oil, fresh ginger, garlic powder, crushed red pepper, sesame seeds, green onions, fresh spinach, crusty rolls, coconut pudding.

PEANUT SESAME NOODLES

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 15 minutes, plus noodles

  • 1 pound linguine
  • 3/4 cup smooth peanut butter
  • 1/3 cup unsalted vegetable broth
  • 1/3 cup water
  • 1/4 cup unseasoned rice vinegar
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons sugar
  • 2 teaspoons dark sesame oil
  • 2 teaspoons peeled, finely chopped fresh ginger
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper
  • 3 tablespoons sesame seeds
  • 2 green onions, trimmed and sliced on the diagonal

Cook linguine according to directions; drain and plunge into ice water; set aside. Meanwhile, in a medium pan, whisk together peanut butter, broth, water, rice vinegar, soy sauce, sugar, sesame oil, ginger, garlic powder and red pepper. Cook on medium-high heat about 10 minutes or until thickened. Remove from heat. While sauce simmers, toast seeds over medium heat for 5 minutes, shaking pan to keep from burning. Rinse and drain noodles again. Toss with half the dressing and allow to soak for a few minutes. Add remaining dressing and sesame seeds; toss until well-combined. Top with sliced green onions and serve cold.

Per serving: 404 calories, 14 grams protein, 16 grams fat (35 percent calories from fat), 2.9 grams saturated fat, 53 grams carbohydrate, no cholesterol, 226 milligrams sodium, 4 grams fiber.

Friday: Express

GLAZED HAM STEAKS make a quick meal. Heat a large nonstick skillet to medium-high. Add a ham steak; cook 3 minutes or until lightly browned on both sides. Brush with 2 tablespoons honey mustard. Turn and cook 30 seconds until glazed. Divide ham into individual portions and serve with O'BRIEN POTATOES (from frozen), fresh BROCCOLI and BISCUITS. CHUNKY APPLESAUCE is good for dessert.

Shopping List

ham steak, honey mustard, frozen O'Brien potatoes, fresh broccoli, biscuits, chunky applesauce.

Saturday: Easy Entertaining

For a festive fall meal, serve GRILLED PORK TENDERLOIN CHIMICHURRI. On the side, add ROASTED SWEET POTATO WEDGES, GREEN BEANS and SOURDOUGH BREAD. Buy a CARROT CAKE for dessert.

Shopping List

flatleaf parsley, garlic, coarse salt, pepper, white vinegar, extra-virgin olive oil, pork tenderloins, sweet potatoes, green beans, sourdough bread, carrot cake.

GRILLED PORK TENDERLOIN CHIMICHURRI

Servings: makes 8 servings

Prep time: 15 minutes; marinating time: 30 to 60 minutes

Cook time: 15 to 25 minutes; standing time: 3 minutes

  • 1 cup flatleaf parsley leaves, lightly packed
  • 4 cloves garlic, coarsely chopped
  • 1/4 teaspoon coarse salt
  • Freshly ground pepper to taste
  • 1/3 cup white vinegar
  • 2/3 cup extra-virgin olive oil
  • 1/3 cup water
  • 2 pork tenderloins (1 1/2 to 2 pounds total)

Place parsley, garlic, salt and pepper in food processor and process until finely chopped. Add vinegar and process to combine. Slowly add oil and water in a thin stream with machine running. Place pork in a large resealable plastic bag. Pour half of sauce over pork; close and turn to coat pork. Refrigerate 30 to 60 minutes, turning bag occasionally. Transfer remaining sauce to serving bowl and refrigerate. Remove pork and discard marinade. Place tenderloins diagonally on grill rack. Grill, uncovered, on direct heat for 15 to 25 minutes or until internal temperature reaches 145 degrees, turning every 3 or 4 minutes with tongs. Transfer pork to cutting board; tent with foil and let stand 3 minutes. Cut pork into thin slices and arrange on dinner plates. Serve with reserved sauce.

Per serving (pork): 112 calories, 18 grams protein, 4 grams fat (32 percent calories from fat), 1.3 grams saturated fat, no carbohydrate, 56 milligrams cholesterol, 53 milligrams sodium, no fiber.

Carb count: 0.

Per serving (sauce): 85 calories, no protein, 9 grams fat (97 percent calories from fat), 1.3 grams saturated fat, no carbohydrate, no cholesterol, 33 milligrams sodium, no fiber.

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.

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