health

7 Day Menu Planner for November 11, 2018

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

Sunday: Family

With fall in the air, the aroma of PORK CHOPS WITH ACORN SQUASH is perfect for a family gathering. Serve the chops with GREEN PEAS (from frozen), a ROMAINE SALAD and RYE BREAD. For dessert, POUND CAKE with STRAWBERRIES is a treat.

Plan

Save some strawberries for Tuesday.

Shopping List

flour, coarse salt, allspice, ground ginger, pepper, butter, pork loin chops, acorn squash, light brown sugar, pear nectar, Worcestershire sauce, frozen green peas, romaine, rye bread, pound cake, strawberries.

PORK CHOPS WITH ACORN SQUASH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 1/3 cup flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon allspice
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon pepper
  • 2 tablespoons butter, divided
  • 6 pork loin chops (1/2 inch thick)
  • 1 medium acorn squash, cut into 6 rounds
  • 2 tablespoons light brown sugar
  • 1 1/2 cups pear nectar
  • 2 teaspoons Worcestershire sauce

Heat oven to 350 degrees. Combine flour, salt, allspice, ginger and pepper; reserve 2 tablespoons of mixture. Melt 1 tablespoon butter in a large nonstick skillet on medium. Coat each chop in flour mixture, shaking off excess flour; cook 2 minutes on each side or until browned. Arrange chops in a 9-by-13-inch baking dish. Top each chop with 1 slice squash. To the skillet, add remaining butter. Stir in reserved flour mixture and brown sugar. Mix nectar with Worcestershire sauce. Gradually add nectar mixture to skillet. Cook and stir until thickened. Pour over chops; cover and bake 1 hour or until chops are tender. Serve warm.

Per serving: 345 calories, 30 grams protein, 14 grams fat (35 percent calories from fat), 5.9 grams saturated fat, 26 grams carbohydrate, 90 milligrams cholesterol, 236 milligrams sodium, 2 grams fiber.

Monday: Kids

Kids and adults alike will lap up CHILI PIZZA. Heat oven to 400 degrees. Brown 1 pound lean ground beef until it’s no longer pink; drain. Stir in 1 (1.25-ounce) package lower-sodium mild chili seasoning mix, 1 (14.5-ounce) can no-salt-added diced tomatoes and 1 (15-ounce) can undrained reduced-sodium pinto beans. Simmer 5 minutes. Arrange 8 burrito-size tortillas on a 12-inch pizza pan, overlapping edges as necessary. Spoon beef mixture onto tortillas. Sprinkle evenly with 2 cups shredded 50 percent light cheddar cheese. Bake 5 to 10 minutes or until cheese melts. Garnish with sliced black olives, if desired. Slice and serve. Add CELERY AND CARROT STICKS. Slice KIWIFRUIT for dessert.

Shopping List

lean ground beef, lower-sodium mild chili seasoning mix, canned no-salt-added diced tomatoes, canned reduced-sodium pinto beans, burrito-size tortillas, 50 percent light cheddar cheese, sliced black olives (if desired), celery, carrots, kiwifruit.

Tuesday: Meatless

Make a simple no-meat dinner featuring LENTIL SOUP (canned or deli) and GRILLED CHEESE SANDWICHES ON WHOLE-GRAIN BREAD: Drain a 4-ounce can of whole green chiles; pat dry. On each sandwich, place 1 chile between 2 slices cheese. Grill in a skillet or on a grill until golden brown. Serve with a SPINACH SALAD. Leftover STRAWBERRIES are for dessert.

Shopping List

canned or deli lentil soup, whole-grain bread, canned whole green chiles, sliced cheese, fresh spinach.

Wednesday: Budget

EASY CASSOULET is a budget-friendly meal. Cut a 1.75-pound pork tenderloin in half lengthwise, then crosswise into chunks about 1 inch wide. Heat 1 teaspoon canola oil in a large nonstick skillet on medium. Add 1 small chopped onion, 3 cloves minced garlic, 12 ounces reduced-fat turkey kielbasa (cut into 1/2-inch slices) and pork; cook 5 minutes, stirring occasionally. Add 2 (15-ounce) cans rinsed reduced-sodium white beans, 1 teaspoon dried thyme, 1/2 cup no-salt-added canned tomato sauce, 1 cup unsalted chicken broth, and coarse salt, pepper and hot sauce to taste. Cover and cook 5 minutes, stirring occasionally. Remove lid and cook 2 minutes or until slightly thickened. Serve in shallow soup plates, along with MIXED GREENS and a BAGUETTE. Enjoy PEACHES for dessert.

Shopping List

pork tenderloin, canola oil, onion, garlic, reduced-fat turkey kielbasa, canned reduced-sodium white beans, dried thyme, no-salt-added canned tomato sauce, unsalted chicken broth, coarse salt, pepper, hot sauce, mixed greens, baguette, peaches.

Thursday: Family

Celebrate Thanksgiving with TURKEY BREAST WITH SWEET-AND-SAUERKRAUT. Add MASHED POTATOES, DRESSING, GREEN PEAS, CRANBERRIES and DINNER ROLLS. To end a perfect meal, slice a small piece of PECAN PIE for dessert and then take a very long walk.

Plan

Save enough turkey, sauerkraut and potatoes for Friday; save enough pie and whipped cream for Saturday.

Shopping List

whole turkey breast, canola oil, coarse salt, pepper, refrigerated sauerkraut, shallot, carrots, Granny Smith or other tart apples, sweetened dried cranberries, canned unsalted chicken broth, potatoes to mash, dressing, green peas, cranberries, dinner rolls, pecan halves, refrigerated pie crust, unsalted butter, light corn syrup, light brown sugar, pure vanilla extract, eggs, coarse salt, light whipped cream.

TURKEY BREAST WITH SWEET-AND-SAUERKRAUT

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: 1 hour 45 minutes; standing time: 10 minutes

  • 1 (4- to 7-pound) whole turkey breast, thawed if frozen
  • 2 to 3 tablespoons canola oil
  • Coarse salt and pepper to taste
  • 2 pounds refrigerated sauerkraut, rinsed
  • 1 large shallot, minced
  • 1 cup finely chopped carrots
  • 2 Granny Smith or other tart apples, cored and chopped
  • 2/3 cup sweetened dried cranberries
  • 1 (14-ounce) can unsalted chicken broth

Heat oven to 350 degrees. Rub turkey with oil and season with salt and pepper. Place in a medium roasting pan. In a large bowl, mix together the sauerkraut, shallot, carrots, apples and cranberries. Spread mixture around turkey in roasting pan. Pour broth over sauerkraut mixture. Bake, uncovered, 1 hour 45 minutes or until internal temperature is 165 degrees at thickest part of breast. Baste occasionally, adding water if necessary. Remove from oven; tent with foil and let turkey stand 10 minutes. Slice and serve.

Per serving turkey without skin (about 5 ounces cooked): 178 calories, 37 grams protein, 2 grams fat (12 percent calories from fat), 0.4 gram saturated fat, no carbohydrate, 94 milligrams cholesterol, 74 milligrams sodium, no fiber.

Carb count: 0.

Per serving sauerkraut: 69 calories, no protein, 1 gram fat (17 percent calories from fat), no saturated fat, 14 grams carbohydrate, no cholesterol, 579 milligrams sodium, 4 grams fiber.

PECAN PIE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 60 to 70 minutes

  • 1 refrigerated pie crust
  • 5 tablespoons unsalted butter, melted and cooled
  • 1 cup light corn syrup
  • 3/4 cup light brown sugar
  • 2 teaspoons pure vanilla extract
  • 3 large eggs, lightly beaten
  • 1/2 teaspoon coarse salt
  • 2 cups pecan halves
  • Light whipped cream for garnish

Place baking sheet in oven. Preheat oven to 350 degrees. Gently line pie pan with rolled-out pie dough. Be sure to press into edges and up the sides. Use fingers or a fork to create the decorative edge of your choice. Set aside. In a large bowl, whisk together butter, corn syrup, brown sugar and vanilla extract. Add eggs and salt, and whisk until mixture is even. Fold in pecan halves. Pour mixture into pie crust and spread evenly with a spatula. Gently cover edges of pie crust with pieces of aluminum foil. Place pie on preheated baking sheet and bake for 60 to 70 minutes or until pie is set in center. Remove pie and allow to cool completely before serving or chilling. (Pie can be made the day ahead and refrigerated overnight. Allow pie to come to room temperature before serving.) Garnish with whipped cream and serve.

Per serving: 461 calories, 5 grams protein, 27 grams fat (50 percent calories from fat), 7.7 grams saturated fat, 56 grams carbohydrate, 73 milligrams cholesterol, 255 milligrams sodium, 2 grams fiber.

Friday: Heat and Eat

What's better: the dinner or the leftovers from Thanksgiving? With GRILLED TURKEY REUBENS on the menu, it's a toss-up. Coat 8 slices rye bread with cooking spray. Lay 4 slices, coated side down, in a large nonstick skillet or on a grill. Spread 1 teaspoon low-fat mayonnaise on each slice, along with 1 slice Swiss cheese, 1/4 cup leftover sauerkraut and leftover sliced turkey. Top with remaining bread, coated side up. Grill until the bread is browned on both sides and cheese has melted.

Serve with POTATO PATTIES made from leftover mashed potatoes: Into the potatoes, stir 1 lightly beaten egg; mix well. Shape into patties; lightly coat with flour and cooking spray. Brown in a nonstick skillet until heated through.

Add DILL PICKLES on the side. Keep dessert light with PEARS.

Shopping List

rye bread, cooking spray, low-fat mayonnaise, Swiss cheese slices, eggs, flour, dill pickles, pears.

Saturday: Easy Entertaining

Invite guests for your GRILLED LAMB CHOPS.

Serve with QUINOA PILAF: Heat 1 tablespoon olive oil in a nonstick skillet on medium; add 1/4 cup diagonally sliced green onions, 1/2 cup diced carrots, 1/4 cup diagonally sliced celery and 1/4 cup diced red bell pepper. Cook 5 minutes or until softened. Mix with hot quinoa and season with coarse salt and black pepper to taste.

Add GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS to the meal. Slice the leftover PIE for dessert and top with leftover WHIPPED CREAM.

Shopping List

lamb chops, olive oil, green onions, carrots, celery, red bell pepper, quinoa, coarse salt, black pepper, green beans, bibb lettuce, whole-grain rolls, light whipped cream.

health

7 Day Menu Planner for November 04, 2018

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

Sunday: Family

With a name like WILD MUSHROOM BEEF STEW, you won't need any other words to describe the family meal besides "delicious." Serve the beef and vegetable dish with MIXED GREENS and CRUSTY BREAD. Buy a PEACH COBBLER for dessert and top it with light WHIPPED CREAM.

Plan

Save enough stew and cobbler for Monday.

Shopping List

beef stew meat, flour, coarse salt, dried thyme, pepper, unsalted beef broth, tomato paste, dry red wine, garlic, baby red potatoes, assorted mushrooms (such as shiitake, cremini and oyster), baby carrots, parsley, mixed greens, crusty bread, peach cobbler, light whipped cream.

WILD MUSHROOM BEEF STEW

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 8 to 9 hours on low (or 4 to 5 hours on high)

  • 2 pounds beef stew meat, cut into 1-inch pieces
  • 1/4 cup flour
  • 1 teaspoon coarse salt
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 3/4 cup unsalted beef broth
  • 1/4 cup tomato paste
  • 1/4 cup dry red wine
  • 2 teaspoons minced garlic
  • 1 pound baby red potatoes, halved or quartered
  • 8 ounces assorted mushrooms, such as shiitake, cremini and oyster, cut into quarters
  • 1 cup baby carrots
  • Chopped fresh parsley for garnish

In a large bowl, combine meat, flour, salt, thyme and pepper; toss to coat. Place in a 4-quart or larger slow cooker. In a small bowl, combine broth, tomato paste, wine and garlic; mix well and add to slow cooker. Add potatoes, mushrooms and carrots. Cover and cook on low 8 to 9 hours (or on high 4 to 5 hours) or until the beef and vegetables are tender. Stir well and garnish with parsley before serving.

Per serving: 251 calories, 25 grams protein, 8 grams fat (30 percent calories from fat), 3 grams saturated fat, 18 grams carbohydrate, 71 milligrams cholesterol, 335 milligrams sodium, 3 grams fiber.

SOUTHWESTERN FISH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 1/2 pounds fish fillets (trout, snapper, tilapia or other mild fish)
  • 2 tablespoons fresh lime juice
  • 1 teaspoon minced garlic
  • 1 medium onion, chopped
  • 1 (4-ounce) can chopped green chiles, drained
  • 1/2 teaspoon cumin
  • 2 teaspoons chile powder
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup frozen corn, thawed
  • 1 cup chopped fresh plum tomatoes
  • 3 tablespoons chopped fresh cilantro
  • 1 avocado, diced

Heat oven to 350 degrees. Arrange the fish in a 9-by-13-inch baking dish coated with cooking spray. Drizzle with lime juice. In a large nonstick skillet, cook the garlic and onion on medium for 5 minutes or until softened. Add green chiles, cumin, chile powder, black beans, corn and tomatoes; cook 5 minutes or until hot, stirring occasionally. Remove from heat. Add the cilantro and spoon sauce over fish. Bake, covered, 20 to 25 minutes or until fish flakes easily with a fork and is opaque throughout. Remove from oven. Garnish with avocado and serve.

Per serving: 223 calories, 18 grams protein, 8 grams fat (30 percent calories from fat), 1.6 grams saturated fat, 24 grams carbohydrate, 66 milligrams cholesterol, 282 milligrams sodium, 8 grams fiber.

Monday: Heat and Eat

Use the stew leftovers for STUFFED BAKED POTATOES. Spoon some of the heated leftover chopped beef, vegetables and gravy over split baked potatoes. Serve your simple meal with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Warm the leftover COBBLER for dessert and serve it with VANILLA ICE CREAM.

Plan

Save some ice cream for Tuesday.

Shopping List

potatoes to bake, lettuce, whole-grain rolls, vanilla ice cream.

Tuesday: Meatless

Try TOMATO AND BEAN SOUP PROVENCAL for a delicious no-meat meal. Heat 2 teaspoons olive oil in a Dutch oven on medium; add 2 cloves minced garlic and cook 2 minutes. Add 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 1/4 cups water, 1 (14-ounce) can unsalted vegetable broth and 1/4 teaspoon crushed red pepper; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Stir in 1 (16-ounce) can butter beans (rinsed) and heat through. Stir in 1 (5- or 6-ounce) package coarsely chopped baby spinach leaves until wilted. Ladle into shallow bowls; garnish with chopped fresh basil or flatleaf parsley and freshly grated parmesan cheese. Alongside, add EGG SALAD SANDWICHES ON WHOLE-GRAIN TOAST with LETTUCE AND TOMATOES. Leftover ICE CREAM with CHOCOLATE SAUCE is your dessert.

Shopping List

olive oil, garlic, canned diced tomatoes with basil, garlic and oregano, unsalted vegetable broth, crushed red pepper, canned butter beans, packaged baby spinach leaves, fresh basil or flatleaf parsley, parmesan cheese, egg salad, whole-grain bread, lettuce, tomatoes, chocolate sauce.

Wednesday: Express

Serve SPANISH-STYLE EGGS for a quick meal. Cook 1/2 cup chopped onion and 1/2 cup chopped red bell pepper until softened. Add 1 cup chopped tomato and 6 eggs. Stir over low heat until eggs are set. Add HASH BROWNS (from frozen), a packaged GREEN SALAD and toasted WHOLE-WHEAT ENGLISH MUFFINS to round out the meal. For dessert, FRESH PINEAPPLE CHUNKS are perfect.

Shopping List

onion, red bell pepper, tomato, eggs, frozen hash browns, packaged green salad, whole-wheat English muffins, fresh pineapple.

Thursday: Kids

Call the kids for PITA BURGERS. Stuff whole-wheat pitas with hot veggie burgers (from frozen, cut to fit), chopped lettuce and tomatoes. Add REDUCED-FAT SOUR CREAM and GUACAMOLE. SLICED APPLES make a crunchy dessert.

Shopping List

whole-wheat pitas, frozen veggie burgers, lettuce, tomatoes, reduced-fat sour cream, guacamole, apples.

Friday: Budget

Be frugal and serve PASTA WITH MUSHROOMS AND PEAS tonight. Add a CAESAR SALAD and WHOLE-GRAIN BREAD. For dessert, PEARS are easy.

Shopping List

fettuccine, olive oil, onion, packaged sliced mushrooms, half-and-half, frozen green peas, lemon, coarse salt, pepper, parmesan cheese, bacon, packaged Caesar salad, whole-grain bread, pears.

PASTA WITH MUSHROOMS AND PEAS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 10 minutes, plus pasta

  • 12 ounces fettuccine
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1 (8-ounce) package sliced mushrooms
  • 2/3 cup half-and-half
  • 1 (10-ounce) package frozen green peas, thawed
  • 1 tablespoon fresh lemon juice
  • Coarse salt and pepper to taste
  • 1/2 cup freshly grated parmesan cheese
  • 4 strips bacon, cooked and crumbled for garnish

Cook pasta according to directions; return to pot after draining. Meanwhile, make the sauce. In a large nonstick skillet, heat oil on medium; add onion and mushrooms and cook 5 minutes or until onion is softened and moisture in mushrooms has evaporated. Add half-and-half and peas. Bring to a gentle simmer and cook 3 or 4 minutes or until peas are heated through and sauce is slightly thickened. Stir in lemon juice. Season with salt and pepper to taste. Spoon pasta into a large serving dish; pour sauce over pasta. Garnish with cheese and bacon. Serve immediately.

Per serving: 379 calories, 17 grams protein, 11 grams fat (25 percent calories from fat), 4.3 grams saturated fat, 54 grams carbohydrate, 22 milligrams cholesterol, 212 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Our guests requested the recipe for SOUTHWESTERN FISH, and yours will, too. Serve the pretty, flavor-packed entree with BROWN RICE, a ROMAINE SALAD and SOURDOUGH BREAD. Buy a COCONUT CREAM PIE for dessert.

Shopping List

fish fillets (trout, snapper, tilapia or other mild fish), cooking spray, limes, garlic, onion, canned chopped green chiles, cumin, chile powder, canned reduced-sodium black beans, frozen corn, plum tomatoes, fresh cilantro, avocado, brown rice, romaine, sourdough bread, coconut cream pie.

health

7 Day Menu Planner for October 28, 2018

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

Sunday: Family

Make it easy today with HONEY-GLAZED PORK TENDERLOIN at the center of the plate. Accompany it with a delicious dish, GREEN BEANS AND POTATOES WITH ROSEMARY AND LEMON ZEST. Alongside, add TOMATO WEDGES and DEVILED EGGS. Dessert will be light with ORANGE SECTIONS WITH TOASTED COCONUT.

Plan

Save enough pork and orange sections for Monday.

Shopping List

pork tenderloins, olive oil, cumin, coarse salt, black pepper, apple pie spice, honey, butter, red potatoes, garlic, fresh rosemary, lemon, crushed red pepper, fresh green beans, tomatoes, deviled eggs, orange sections, coconut.

HONEY-GLAZED PORK TENDERLOIN

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 15 minutes; standing time: 5 minutes

  • 2 (1-pound) pork tenderloins
  • 3 tablespoons olive oil
  • 2 1/2 teaspoons cumin
  • 1 teaspoon coarse salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon apple pie spice
  • 3 tablespoons honey
  • 1 1/2 tablespoons butter, melted

Heat oven to 425 degrees. Brush all sides of pork with oil. Stir together the cumin, salt, pepper and apple pie spice; rub all over pork. Place pork in roasting pan. Bake 12 minutes. Whisk together the honey and melted butter; brush half the mixture over pork, bake 1 minute. Turn pork and brush with remaining mixture. Bake 2 more minutes or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing. (Adapted from "$10 Dinners" by Julie Grimes, Oxmoor House.)

Per serving: 196 calories, 22 grams protein, 9 grams fat (41 percent calories from fat), 2.1 grams saturated fat, 7 grams carbohydrate, 62 milligrams cholesterol, 294 milligrams sodium, no fiber.

GREEN BEANS AND POTATOES WITH ROSEMARY AND LEMON ZEST

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 1/2 pounds red potatoes, cooked
  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1 1/2 tablespoons finely chopped fresh rosemary
  • 1 teaspoon lemon zest (yellow part only)
  • 1/4 teaspoon crushed red pepper
  • 1 pound fresh green beans, trimmed and blanched (see NOTE)
  • 2 teaspoons fresh lemon juice
  • Coarse salt to taste

Quarter cooked potatoes lengthwise; set aside. In a large nonstick skillet, heat oil on medium; add garlic and cook 30 seconds. Add rosemary, lemon zest and crushed red pepper; cook 1 minute or until fragrant. Add potatoes and green beans; cook vegetables 4 minutes or until hot and coated with seasoning. Sprinkle with lemon juice. Season with salt. Serve warm.

NOTE: To blanch green beans, cook in boiling water for 2 minutes, then immediately plunge into ice water.

Per serving: 154 calories, 4 grams protein, 5 grams fat (27 percent calories from fat), 0.7 gram saturated fat, 25 grams carbohydrate, no cholesterol, 12 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Make SLICED PORK AND BRIE SANDWICHES for an easy meal. Spread pesto on Italian bread; top with the leftover pork, brie cheese slices and arugula. Serve with BAKED KALE CHIPS. Enjoy the leftover ORANGE SECTIONS for dessert.

Shopping List

pesto, Italian bread, brie cheese, arugula, baked kale chips.

Tuesday: Express

You can have TOMATO SOUP WITH SPINACH AND CORN on the table in no time. Prepare 2 (10-ounce) cans condensed tomato soup according to directions, using 1 percent milk. Add 1 (10-ounce) thawed package frozen chopped spinach and 1 cup thawed frozen corn. Heat through. Serve with a LETTUCE WEDGE and CHEESE TOAST. Enjoy PEARS for dessert.

Shopping List

canned condensed tomato soup, 1 percent milk, frozen chopped spinach, frozen corn, lettuce, any bread and any cheese for cheese toast, pears.

Wednesday: Meatless

ZITI WITH RED PEPPERS AND ALMONDS makes a great no-meat meal. Serve the pasta with a MIXED GREEN SALAD and GARLIC BREAD. For a light dessert, RASPBERRY SORBET is perfect.

Plan

Save enough sorbet for Saturday.

Shopping List

ziti pasta, panko, slivered almonds, roasted red bell peppers (in a jar), olive oil, Italian seasoning, parmesan cheese, fresh basil, mixed greens, garlic bread, raspberry sorbet.

ZITI WITH RED PEPPERS AND ALMONDS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: for the pasta

  • 1 pound ziti pasta
  • 1 cup panko
  • 1/4 cup toasted slivered almonds, chopped
  • 1 cup julienned roasted red bell peppers
  • 3 tablespoons olive oil
  • 1 teaspoon Italian seasoning
  • 3/4 cup freshly grated parmesan cheese
  • 1/2 cup chopped fresh basil

Cook pasta according to directions; drain and place in a large bowl. Add panko, almonds, peppers, oil and Italian seasoning; toss to mix. Divide among 6 serving bowls; garnish with cheese and basil.

Per serving: 446 calories, 16 grams protein, 13 grams fat (27 percent calories from fat), 3 grams saturated fat, 66 grams carbohydrate, 9 milligrams cholesterol, 194 milligrams sodium, 3 grams fiber.

Thursday: Budget

It's fun to save money, especially when the results are as good as CRUNCHY CATFISH. Heat oven to 425 degrees. Dip catfish fillets in cornmeal seasoned with garlic powder, coarse salt and pepper. Bake 10 to 12 minutes or until browned and opaque throughout. Serve with OVEN FRIES (from frozen) and TOMATO WEDGES. Make CORNBREAD from a mix. For dessert, KIWIFRUIT is easy.

Shopping List

catfish fillets, cornmeal, garlic powder, coarse salt, pepper, frozen oven fries, tomatoes, cornbread mix, kiwifruit.

Friday: Kids

Throw BURGER DOGS into a whole-grain hot dog bun, and the kids will love them. Season ground turkey with a little chile powder, cumin, coarse salt and pepper to taste. Form into hot dog shapes. Broil or pan-fry until no longer pink, then place into buns. Top with salsa and reduced-fat sour cream. Serve with BAKED BEANS and CELERY STICKS stuffed with LIGHT CREAM CHEESE SPREAD and RAISINS. Munch on OATMEAL COOKIES for dessert.

Shopping List

whole-grain hot dog buns, ground turkey, chile powder, cumin, coarse salt, pepper, salsa, reduced-fat sour cream, baked beans, celery, light cream cheese spread (such as Laughing Cow), raisins, oatmeal cookies.

Saturday: Easy Entertaining

DILL-INFUSED SHRIMP SCAMPI will be a favorite with your guests. Heat 1/4 cup avocado or olive oil in a large skillet on medium. Add 2 cloves minced garlic. Cook and stir 30 seconds or until fragrant; do not brown. Stir in 1 pound peeled and deveined jumbo shrimp, 1 tablespoon fresh dill (or 1/2 teaspoon dried) and 1/2 teaspoon pepper. Stirring frequently, cook 3 to 4 minutes or just until shrimp turn pink. Stir in 1 tablespoon fresh lemon juice. Serve this winner over cooked LINGUINE. Add a SPINACH SALAD and BAGUETTES. For dessert, top CHOCOLATE CAKE with leftover SORBET.

Shopping List

avocado or olive oil, garlic, jumbo shrimp, fresh or dried dill, pepper, lemon, linguine, fresh spinach, baguettes, chocolate cake.

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