health

7 Day Menu Planner for December 02, 2018

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

Sunday: Family

Prepare your ROASTED PORK TENDERLOINS and serve with ROASTED ROOT VEGETABLES WITH PECANS. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork and pie for Monday.

Shopping List

pork tenderloins, carrots, parsnips, golden beets, baby purple potatoes, olive or pecan oil, coarse salt, pepper, pecan pieces, parsley, romaine, whole-grain rolls, Boston cream pie.

ROASTED ROOT VEGETABLES WITH PECANS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 30 to 35 minutes

  • 3 medium carrots, peeled
  • 3 medium parsnips, peeled
  • 2 large golden beets, peeled
  • 8 ounces baby purple potatoes
  • 3 tablespoons olive or pecan oil
  • 1 1/2 teaspoons coarse salt
  • 1/2 teaspoon pepper
  • 1/2 cup pecan pieces
  • 1/4 cup chopped parsley

Heat oven to 425 degrees. Line a large rimmed baking sheet with parchment paper or nonstick foil. Remove stems and ends from carrots, parsnips and beets and chop into 1 1/2-inch pieces. Halve or quarter potatoes according to size. Spread vegetables onto baking sheet. Drizzle with oil, sprinkle with salt and pepper; toss to coat. Roast 30 to 35 minutes or until tender and golden on edges. Sprinkle with pecans and parsley before serving.

Per serving: 184 calories, 2 grams protein, 12 grams fat (56 percent calories from fat), 1.4 grams saturated fat, 19 grams carbohydrate, no cholesterol, 406 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Heat Sunday's leftovers and make PORK SANDWICHES with SWISS CHEESE on RYE BREAD spread with HONEY MUSTARD. Serve with VEGETABLE SOUP on the side. Slice the leftover PIE for dessert.

Shopping List

Swiss cheese, rye bread, honey mustard, vegetable soup.

Tuesday: Budget

Prepare budget-wise CHICKEN SAUSAGE, PEPPER AND ONIONS for dinner. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Arrange 2 packages (about 14 ounces) chicken sausages on one side of skillet; cover and cook 6 minutes. Cut 2 green bell peppers into strips and add to other side of skillet; cook 2 minutes. Meanwhile, cut 1 medium onion in half lengthwise, then lengthwise again into thin strips; add to peppers. Turn sausages. Cook 6 minutes, stirring occasionally, until sausages are lightly charred and cooked through and vegetables are lightly browned and softened. Serve with HASH-BROWNED POTATOES (from frozen) and WHOLE-GRAIN BREAD. Try KIWIFRUIT for dessert.

Plan

Save enough sausages and vegetables for Wednesday.

Shopping List

canola oil, packaged chicken sausages, green bell peppers, onion, frozen hash-browned potatoes, whole-grain bread, kiwifruit.

Wednesday: Kids

Split the leftover sausages and heat them along with the vegetables. Top sliced, toasted HOAGIES with the mixture, and you'll have a kid-friendly meal. Serve with OVEN FRIES (from frozen), CELERY STICKS, CHERRY TOMATO HALVES and VEGETABLE DIP. For dessert, PINEAPPLE SPEARS are fun.

Shopping List

hoagies, frozen oven fries, celery, cherry tomatoes, vegetable dip, pineapple spears.

Thursday: Express

CHEESE TORTELLINI WITH TOMATO PESTO SAUCE makes a quick meal. Mix sun-dried tomato pesto with canned diced tomatoes. Heat, then toss with cooked cheese tortellini (from frozen or refrigerated). Serve with MIXED GREENS and GARLIC BREAD. ORANGE SLICES are good for dessert.

Tip

CHEESE TORTELLINI WITH TOMATO PESTO SAUCE makes a quick meal. Mix sun-dried tomato pesto with canned diced tomatoes. Heat, then toss with cooked cheese tortellini (from frozen or refrigerated). Serve with MIXED GREENS and GARLIC BREAD. ORANGE SLICES are good for dessert.

Shopping List

sun-dried tomato pesto, canned diced tomatoes, frozen or refrigerated cheese tortellini, mixed greens, garlic bread, oranges.

Friday: Meatless

This EDAMAME LO MEIN is nothing like the sometimes-greasy takeout version. Serve it with a SPINACH SALAD and BREADSTICKS. Enjoy FRESH TROPICAL FRUITS for a refreshing dessert.

Shopping List

spaghetti, frozen edamame or baby lima beans, green onions, vegetarian "oyster" sauce or regular oyster sauce, unseasoned rice-wine vinegar, reduced-sodium soy sauce, sugar, toasted (dark) sesame oil, crushed red pepper, canola oil, shredded carrots, red bell peppers, fresh spinach, breadsticks, fresh tropical fruits.

EDAMAME LO MEIN

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • 8 ounces spaghetti
  • 2 cups frozen edamame or baby lima beans
  • 4 green onions, thinly sliced
  • 1/4 cup vegetarian "oyster" sauce or regular oyster sauce
  • 1/4 cup unseasoned rice-wine vinegar
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons sugar
  • 2 teaspoons toasted (dark) sesame oil
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon canola oil
  • 1 cup shredded carrots
  • 2 small red bell peppers, cut into matchsticks

Cook spaghetti and edamame in boiling water according to directions or for 8 to 10 minutes; drain. Meanwhile, in a small bowl, whisk together green onions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper until sugar is dissolved. Heat canola oil in a large nonstick skillet on medium-high. Add carrots and bell peppers and cook, stirring often, until slightly softened, 3 to 4 minutes. Add the pasta and edamame. Cook 2 to 3 minutes, stirring occasionally, until the pasta is crispy in spots. Add sauce, stir to combine, and serve.

Per serving: 415 calories, 21 grams protein, 10 grams fat (22 percent calories from fat), 0.7 gram saturated fat, 62 grams carbohydrate, no cholesterol, 1,139 milligrams sodium, 13 grams fiber.

Saturday: Easy Entertaining

Any guest will enjoy PEACH-SPICED LAMB CHOPS. Serve with BROWN RICE tossed with TOASTED ALMONDS, GREEN BEANS, a ROMAINE SALAD and FLATBREAD. Buy FRUIT TARTS for dessert.

Shopping List

brown sugar, coarse salt, onion powder, chile powder, paprika, dried oregano, ground ginger, allspice, black pepper, cooking spray, bone-in lamb loin chops, peach preserves, brown rice, almonds, greens beans, romaine, flatbread, fruit tarts.

PEACH-SPICED LAMB CHOPS

Servings: makes 4 servings

Prep time: about 10 minutes

Cook time: less than 10 minutes

  • 1 tablespoon brown sugar
  • 1/4 teaspoon coarse salt
  • 1 teaspoon onion powder
  • 1 teaspoon chile powder
  • 1 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon allspice
  • 1/4 teaspoon black pepper
  • 8 (4-ounce) bone-in lamb loin chops, trimmed
  • 1/3 cup peach preserves

In a small bowl, combine brown sugar, salt, onion powder, chile powder, paprika, oregano, ginger, allspice and black pepper; mix well. Rub mixture evenly over lamb chops. Coat a grill pan with cooking spray; heat to medium-high. Add chops; cook 3 1/2 minutes on each side. Brush each chop with about 1 teaspoon preserves. Turn; cook 1 minute. Brush with remaining preserves. Remove from heat and serve.

Per serving: 274 calories, 26 grams protein, 9 grams fat (29 percent calories from fat), 3 grams saturated fat, 22 grams carbohydrate, 82 milligrams cholesterol, 206 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for November 25, 2018

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

Sunday: Family

CHICKEN, BELL PEPPERS AND POLENTA is a great meal for family time. Add SPINACH SALAD and FLATBREAD to round out the meal. For dessert, buy a CARROT CAKE.

Plan

Save enough chicken and vegetables for Monday and enough cake for Tuesday.

Shopping List

olive oil, boneless skinless chicken thighs, no-salt-added tomato sauce, frozen sliced bell peppers and onions, black olives, refrigerated polenta, fresh spinach, flatbread, carrot cake.

CHICKEN, BELL PEPPERS AND POLENTA

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 1 tablespoon olive oil
  • 10 boneless skinless chicken thighs
  • 2 1/4 cups no-salt-added tomato sauce
  • 1 (16-ounce) package frozen sliced bell peppers and onions
  • 1/2 cup chopped black olives
  • 1/2 cup water
  • 1 (14- to 17-ounce) tube refrigerated polenta (see Note)

Heat oil in a large deep skillet on medium-high. Add chicken and cook 5 minutes and turn; cook 5 more minutes or until brown. Add tomato sauce, peppers and onions, olives and water. Bring to a simmer; reduce heat to low. Cover and cook 15 to 18 minutes or until internal temperature of chicken reaches 165 degrees. Meanwhile, slice the polenta into 1/2-inch-thick rounds. Heat a large nonstick skillet or griddle to medium. Place polenta slices on it; cook 7 minutes on each side or until browned. To serve, place polenta slices on serving dish. Top with chicken; spoon sauce on top.

Note: Look for polenta in the produce aisle or near the refrigerated pasta.

Per serving: 315 calories, 30 grams protein, 10 grams fat (29 percent calories from fat), 2 grams saturated fat, 25 grams carbohydrate, 131 milligrams cholesterol, 445 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

For a quick meal, heat and chop the leftover chicken and vegetables, add a little plain yogurt and chopped cucumber, and stuff into whole-wheat pitas for CHICKEN-STUFFED PITAS. Serve with CORN-ON-THE-COB and DELI CARROT SALAD. Try PLUMS for dessert.

Shopping List

plain yogurt, cucumber, whole-wheat pitas, corn-on-the-cob, deli carrot salad, plums.

Tuesday: Meatless

It's full of flavor and an easy no-meat dinner, which makes RAVIOLI FLORENTINE a great meal. Cook 1 (20- to 24-ounce) package frozen cheese or mushroom ravioli according to directions. Meanwhile, heat 2 teaspoons olive oil in a large nonstick skillet on medium. Add 4 cloves minced garlic and cook 30 seconds or until fragrant. Add 1/4 teaspoon coarse salt, 1/4 teaspoon crushed red pepper, 1 (16-ounce) bag frozen chopped spinach and 1/2 cup water. Cook 5 to 7 minutes or until the spinach is thawed, most moisture is evaporated and mixture is heated through. Divide among 4 bowls; top with ravioli and drizzle 1 teaspoon oil over each portion. Serve immediately with a sprinkle of freshly grated parmesan cheese. Add a LETTUCE WEDGE and GARLIC BREAD. Slice the leftover CAKE for dessert.

Shopping List

frozen cheese or mushroom ravioli, olive oil, garlic, coarse salt, crushed red pepper, frozen chopped spinach, parmesan cheese, lettuce, garlic bread.

Wednesday: Wild Card

For a treat and plenty of leftovers, use your microwave to make PULLED PORK for dinner. Spoon it onto WHOLE-GRAIN BUNS and serve with BAKED BEANS and COLESLAW. PEARS are just the right dessert.

Plan

Save enough pork and beans for Thursday.

Shopping List

boneless pork loin, onion, paprika, pepper, coarse salt, barbecue sauce, garlic, whole-grain buns, baked beans, coleslaw, pears.

PULLED PORK

Servings: makes 18 (3-ounce cooked) servings

Prep time: 10 minutes

Cook time: 7 to 8 hours on low

  • 2 to 2 1/2 pounds boneless pork loin
  • 1/2 medium sliced onion
  • 1 tablespoons paprika
  • 1 teaspoon pepper
  • 2 teaspoons coarse salt
  • 1 cup barbecue sauce
  • 2 cloves garlic, minced
  • 1/2 cup water

Trim excess fat from pork. Add all ingredients to a 4-quart or larger slow cooker. Cook on low 7 to 8 hours. Shred pork before serving with additional sauce.

Per serving: 208 calories, 25 grams protein, 9 grams fat (38 percent calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 71 milligrams cholesterol, 339 milligrams sodium, no fiber.

Thursday: Kids

The leftover barbecue will be even better the day after, so heat some of it and make BARBECUE WRAPS using warm corn tortillas and the leftover beans. On the side, add CELERY STICKS with DIP, a favorite for the kids. For dessert, make instant BANANA PUDDING with 1 percent milk and stir in sliced bananas for extra flavor.

Shopping List

corn tortillas, celery, dip, instant banana pudding, 1 percent milk, bananas.

Friday: Express

Healthy Choice figured out a long time ago what a microwave does best: steam! Tonight, try the Cafe Steamers or another brand of frozen steam-cooked dinners. Stir in your own STEAMED SLICED ZUCCHINI or STEAMED BROCCOLI FLORETS after cooking the bowls. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, top STRAWBERRY ICE CREAM with fresh STRAWBERRIES.

Shopping List

Healthy Choice Cafe Steamers (or another brand), fresh zucchini or fresh broccoli, packaged green salad, whole-grain rolls, strawberry ice cream, fresh strawberries.

Saturday: Easy Entertaining

Serve guests BEEF SIRLOIN KEBABS WITH ROASTED RED PEPPER DIPPING SAUCE.

Add ROASTED CAULIFLOWER: Heat oven to 450 degrees. Place 8 cups (about 1 head or 2 pounds) bite-size sliced cauliflower florets in a large bowl with 2 tablespoons olive oil and salt and pepper to taste. Toss to coat. Spread on a nonstick foil-lined baking sheet. Roast 25 to 30 minutes, stirring once, until browned in spots.

Round out the meal with a ROMAINE SALAD and a BAGUETTE.

Make PEACH SHORTCAKES for dessert: Halve and toast 2 biscuits. Place biscuit half, cut side up, on each of 4 plates. In a bowl, toss 1 cup sliced peaches with 1/2 cup all-fruit peach preserves. Top each biscuit half with 1/4 cup peach mixture. Top with vanilla ice cream and light whipped cream.

Shopping List

olive oil, onion, garlic, roasted red peppers (in jars), dry white wine, tomato paste, dried or fresh thyme, unsalted beef broth, cornstarch, boneless beef top sirloin steak, black pepper, coarse salt, sweet paprika, fresh cauliflower, romaine, baguette, biscuits, peaches, all-fruit peach preserves, vanilla ice cream, light whipped cream.

BEEF SIRLOIN KEBABS WITH ROASTED RED PEPPER DIPPING SAUCE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 17 to 24

  • DIPPING SAUCE:
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 tablespoon minced garlic
  • 2 (7-ounce) jars roasted red peppers, rinsed, drained and finely chopped
  • 1/2 cup dry white wine
  • 2 tablespoons tomato paste
  • 3/4 teaspoon dried thyme leaves, crushed, or 2 teaspoons fresh, minced
  • 1 cup unsalted beef broth
  • 2 teaspoons cornstarch
  • KEBABS:
  • 1 boneless beef top sirloin steak, about 1 1/2 pounds, cut 1 inch thick
  • 2 teaspoons coarsely ground black pepper
  • 3/4 teaspoon coarse salt
  • 3/4 teaspoon ground sweet paprika
  • 2 teaspoons minced garlic

Heat oil in large skillet on medium. Add onion and 1 tablespoon garlic; cook and stir 2 to 3 minutes or until onion is tender. Add red peppers, wine, tomato paste and thyme, stirring until tomato paste is blended. Combine broth and cornstarch in small bowl, mixing until smooth. Stir into pepper mixture; bring to a boil. Reduce heat to medium-low; simmer 10 to 12 minutes or until slightly thickened, stirring occasionally. Keep warm.

Meanwhile, cut beef into 1 1/4- by 1 1/4- by 1-inch pieces. Combine black pepper, salt, paprika and 2 teaspoons garlic in large bowl. Add beef; toss to coat. Thread beef pieces evenly onto 6 (12-inch) metal skewers, leaving small space between pieces. Place kebabs on grid over medium, ash-covered coals. Grill, covered, 5 to 7 minutes for medium-rare to medium doneness, turning occasionally (7 to 9 minutes over medium heat on preheated gas grill). Serve with dipping sauce.

Per serving: 208 calories, 23 grams protein, 7 grams fat (30 percent calories from fat), 2 grams saturated fat, 10 grams carbohydrate, 59 milligrams cholesterol, 433 milligrams sodium, 1 gram fiber.

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.

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