health

7 Day Menu Planner for December 23, 2018

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

Sunday: Family

Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag. Add chops and marinate in refrigerator for 2 hours; turn bag occasionally. Heat broiler. Remove chops from bag; reserve marinade. Place chops on broiler rack coated with cooking spray and then place rack in broiler pan. Broil 5 to 6 inches from heat for 9 minutes per side or to desired doneness, basting frequently with marinade. Serve the chops with BROWN RICE and STEAMED GREEN BEANS. Add DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRIES.

Shopping List

lean lamb rib chops, unsweetened apple juice, light brown sugar, dry mustard, cooking spray, brown rice, green beans, dinner rolls, angel food cake, strawberries.

Monday: Easy Entertaining

For a spectacular NEW YEAR'S EVE dinner, serve your guests HERBED TENDERLOIN STEAKS AND GOAT CHEESE TOPPING WITH SAUTEED ARUGULA AND TOMATOES. Alongside, add OVEN-ROASTED POTATO WEDGES, MIXED GREENS and WHOLE-GRAIN ROLLS. Ring in the New Year with a toast and some CHOCOLATE CAKE and VANILLA ICE CREAM topped with HOT FUDGE SAUCE to end a great year.

Plan

Save some cake for Tuesday, ice cream for Thursday and fudge sauce for Saturday.

Shopping List

goat cheese, fresh basil, fresh thyme, garlic, beef tenderloin steaks, olive oil, arugula, tomatoes, potatoes to roast, mixed greens, whole-grain rolls, chocolate cake, vanilla ice cream, hot fudge sauce.

HERBED TENDERLOIN STEAKS AND GOAT CHEESE TOPPING WITH SAUTEED ARUGULA AND TOMATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1/4 cup goat cheese
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon chopped fresh thyme
  • 2 cloves garlic, minced and divided
  • 4 beef tenderloin steaks, cut 1 inch thick (about 5 ounces each)
  • 1 tablespoon olive oil
  • 5 cups arugula
  • 1/2 cup diced tomatoes

Combine goat cheese and basil in a small bowl; set aside. Press thyme and 1 clove garlic evenly onto steaks. Heat a nonstick skillet on medium. Cook steaks 10 to 13 minutes for medium-rare to medium doneness, turning occasionally. Remove steak from skillet; immediately top with cheese mixture. Keep warm. Heat oil in a nonstick skillet on medium. Add arugula and remaining garlic; cook 1 to 2 minutes or until wilted, stirring constantly. Remove from heat. Stir in tomatoes. Serve with steak.

Per serving: 300 calories, 33 grams protein, 17 grams fat (52 percent calories from fat), 6.7 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 131 milligrams sodium, 1 gram fiber.

Tuesday: Budget

Make New Year's Day fun and economical with lots of good luck thrown in while you enjoy SMOKED SAUSAGE CREOLE WITH BLACK-EYED PEAS. Add COLLARD GREENS. Serve with CORNBREAD MUFFINS (from mix). Slice the leftover CAKE for dessert.

Plan

Save enough muffins for Wednesday; save enough Sausage Creole for Thursday.

Shopping List

canola oil, onion, red bell pepper, reduced-fat or regular smoked turkey sausage, carrot, Old Bay seasoning, garlic powder, crushed red pepper, bay leaf, unsalted chicken broth, tomato paste, orzo pasta, canned black-eyed peas, zucchini, collard greens, cornbread mix.

SMOKED SAUSAGE CREOLE WITH BLACK-EYED PEAS

Servings: makes about 10 cups

Prep time: 15 minutes

Cook time: about 20 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, cut into 1-inch pieces
  • 1 medium red bell pepper, cut into 1-inch pieces
  • 1 pound reduced-fat or regular smoked turkey sausage, cut into 1/2-inch slices
  • 1 large carrot, cut into 1/2-inch slices
  • 1 tablespoon Old Bay seasoning
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon crushed red pepper
  • 1 bay leaf
  • 2 (14-ounce) cans unsalted chicken broth
  • 3/4 cup water
  • 3 tablespoons tomato paste
  • 1 cup orzo pasta
  • 2 (15-ounce) cans black-eyed peas, rinsed
  • 1 large zucchini, quartered lengthwise and sliced 1/2 inch thick

Heat oil in a Dutch oven on medium-high. Add onion and bell pepper; cook and stir 4 minutes. Add sausage and carrot; cook and stir 5 minutes or until sausage is browned. Stir in Old Bay seasoning, garlic powder, red pepper, bay leaf, broth, water and tomato paste. Bring to a boil, stirring frequently. Add orzo and peas and stir. Reduce heat to medium; simmer 5 minutes. Add zucchini; cook 5 more minutes or until orzo and zucchini are tender, stirring frequently. Remove bay leaf before serving.

Per cup: 228 calories, 11 grams protein, 5 grams fat (19 percent calories from fat), 0.8 gram saturated fat, 35 grams carbohydrate, 10 milligrams cholesterol, 555 milligrams sodium, 5 grams fiber.

Wednesday: Express

It's time to take it easy, so use your slow cooker for CHILI, using one of the reduced-sodium dry chili mixes. Serve the chili with a packaged ROMAINE SALAD and leftover MUFFINS. Keep dessert light with ORANGE SLICES.

NOTE: If romaine is not available in your area, substitute any safe lettuce.

Shopping List

any dry reduced-sodium slow-cooker chili mix and necessary ingredients, packaged romaine salad, oranges.

Thursday: Heat and Eat

Dinner will be ready as soon as you warm the leftover SAUSAGE CREOLE. Add a SPINACH SALAD and CRUSTY ROLLS on the side. Leftover ICE CREAM is dessert.

Shopping List

fresh spinach, crusty rolls.

Friday: Meatless

Serve this simple ITALIAN WHITE BEAN SOUP for an easy and healthy meal. Combine 1 (19-ounce) can rinsed reduced-sodium or regular cannellini beans with 2 cups unsalted vegetable broth and puree in a blender (or use an immersion blender) until smooth. Transfer to a large saucepan. Add another can of rinsed beans, 2 more cups broth, 1/2 cup chopped onion, 3 cloves minced garlic, 6 seeded and diced plum tomatoes, 2 teaspoons dried basil, 1 1/4 teaspoons dried thyme and 1/8 teaspoon pepper. Bring to a boil on medium-high. Reduce heat and simmer, covered, 10 to 15 minutes or until desired doneness. Serve with GRILLED CHEESE SANDWICHES and a RED-TIPPED LETTUCE SALAD. Try fresh PINEAPPLE SPEARS for dessert.

Shopping List

canned reduced-sodium or regular cannellini beans, unsalted vegetable broth, onion, garlic, plum tomatoes, dried basil, dried thyme, pepper, bread and cheese for sandwiches, red-tipped lettuce, fresh pineapple.

Saturday: Easy Entertaining

Serve your guests PAN-ROASTED SCALLOPS WITH SESAME SAUCE with JASMINE RICE and SNOW PEAS on the side. Add SOURDOUGH BREAD. For dessert, top PEPPERMINT ICE CREAM with leftover FUDGE SAUCE.

Shopping List

sea scallops, green onion, garlic, reduced-sodium soy sauce, unseasoned rice vinegar, sugar, cornstarch, dark (toasted) sesame oil, crushed red pepper, canola oil, black pepper, jasmine rice, snow peas, sourdough bread, peppermint ice cream.

PAN-ROASTED SCALLOPS WITH SESAME SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 16 medium or 12 large sea scallops (about 1 1/4 pounds)
  • 1 sliced green onion (white and green sections reserved separately)
  • 2 cloves garlic, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon unseasoned rice vinegar
  • 3 teaspoons sugar
  • 1/2 teaspoon cornstarch
  • 1 tablespoon dark (toasted) sesame oil
  • 1/8 teaspoon crushed red pepper
  • 1 teaspoon canola oil
  • 1/8 teaspoon black pepper

Bring scallops to room temperature (about 10 minutes). In a small bowl, whisk together white pieces of onion, garlic, soy sauce, rice vinegar, sugar, cornstarch, sesame oil and crushed red pepper; set aside. Heat canola oil in a large nonstick skillet on medium. Add scallops; sprinkle with black pepper. Cook 3 minutes per side or until golden brown. Transfer to a plate; keep warm. Whisk sauce and add to skillet. Cook 45 seconds or until sauce boils and thickens slightly; remove pan from heat. Divide scallops among four dinner plates and drizzle some sauce over each portion. Garnish with a sprinkle of green onion pieces and serve.

Per serving: 162 calories, 18 grams protein, 5 grams fat (30 percent calories from fat), 0.8 gram saturated fat, 10 grams carbohydrate, 34 milligrams cholesterol, 752 milligrams sodium, no fiber.

health

7 Day Menu Planner for December 16, 2018

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

Sunday: Express

Relieve some holiday stress and buy a SPIRAL-SLICED HAM for dinner. On the side, add BAKED MINI PUMPKINS STUFFED WITH HERBED FARRO AND PEANUTS. Serve with BISCUITS. Get in the spirit with PEPPERMINT ICE CREAM and ANGEL FOOD CAKE for dessert.

Plan

Save enough ham and biscuits for Monday. Save enough ice cream for Friday.

Shopping List

spiral-sliced ham, mini pumpkins, olive oil, coarse salt, pepper, farro, unsalted peanuts, fresh mint or parsley, lemon, dried cranberries, biscuits, peppermint ice cream, angel food cake.

BAKED MINI PUMPKINS STUFFED WITH HERBED FARRO AND PEANUTS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 20 minutes, plus farro

  • 8 mini pumpkins
  • 1 tablespoon olive oil
  • Coarse salt to taste
  • Pepper to taste
  • 1 1/2 cups farro
  • 3/4 cup chopped unsalted peanuts
  • 1/2 cup chopped fresh mint or parsley (or 1/4 cup of each)
  • Juice and zest of one small lemon
  • 1/2 cup dried cranberries

Heat oven to 400 degrees. Cut tops off pumpkins and scoop out pumpkin seeds. Drizzle pumpkin "bowls" with olive oil and a few shakes of salt and pepper. Bake for 20 minutes, until pumpkins soften. Meanwhile, cook farro according to directions; transfer to a bowl. Add peanuts, mint or parsley, lemon juice and zest, cranberries and salt and pepper to taste; toss to mix. When pumpkins are cooked, fill each with about 1/2 cup farro mixture and serve.

Per serving: 333 calories, 12 grams protein, 9 grams fat (24 percent calories from fat), 1.6 grams saturated fat, 54 grams carbohydrate, no cholesterol, 29 milligrams sodium, 5 grams fiber.

Monday: Budget

Use the leftovers for HAM BISCUITS with HONEY MUSTARD. Add a SPINACH SALAD alongside.

Make my mother’s traditional PINEAPPLE BAKE for a festive side dish. Heat oven to 350 degrees. Coat a 1 1/2-quart baking dish with cooking spray. In a medium bowl, combine 2 tablespoons flour, 3/4 cup sugar, 3 beaten eggs, 2 beaten egg whites and 1 (20-ounce) can crushed pineapple with juice; mix well and pour into baking dish. Remove crusts from 7 slices white bread and cut into cubes. Spoon bread into dish and drizzle top with 3 tablespoons melted butter. Bake 1 hour and serve.

If you want still want dessert, munch on a CHRISTMAS COOKIE.

Plan

Save enough cookies for Thursday.

Shopping List

honey mustard, fresh spinach, cooking spray, flour, sugar, eggs, canned crushed pineapple, white bread, butter, Christmas cookies.

Tuesday: Family

Everyone will be up early, so prepare this CRUSTLESS SPINACH TART right away for a simple brunch. Serve it with CANADIAN BACON, TOMATO JUICE and ORANGE SECTIONS.

Shopping List

cooking spray, dried Italian breadcrumbs, olive oil, sweet onion, eggs, 2 percent milk, shredded Mexican cheese blend, parmesan cheese, fresh spinach, tomato, reduced-sodium seasoned salt, smoked paprika, pepper, Canadian bacon, tomato juice, oranges.

CRUSTLESS SPINACH TART

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 tablespoons dried Italian breadcrumbs
  • 1 teaspoon olive oil
  • 1/2 cup diced sweet onion
  • 5 large eggs
  • 1 cup 2 percent milk
  • 1 1/2 cups shredded Mexican cheese blend, divided
  • 1/2 cup parmesan cheese, divided
  • 2 cups chopped fresh spinach
  • 1/2 cup diced tomato
  • 1/2 teaspoon reduced-sodium seasoned salt
  • 1/4 teaspoon smoked paprika
  • 1/8 teaspoon pepper

Heat oven to 350 degrees. Generously coat a pie pan with cooking spray. Sprinkle crumbs along the sides and bottom of pan, turning the pan to coat. Heat oil in a nonstick skillet on medium-high; cook onions 5 minutes or until softened and golden. In a large bowl, whisk the eggs and milk together. Add cheese, reserving 1/2 cup Mexican blend and 1/4 cup parmesan for topping. Add onion, spinach, tomatoes and spices and stir lightly to combine. Pour into prepared pan. Top with remaining cheeses. Bake 40 minutes or until lightly browned and set in middle. Cool slightly; cut into wedges and serve.

Per serving: 235 calories, 17 grams protein, 16 grams fat (60 percent calories from fat), 7.9 grams saturated fat, 7 grams carbohydrate, 191 milligrams cholesterol, 524 milligrams sodium, 1 gram fiber.

Wednesday: Meatless

Take a break from meat and try ITALIAN BEANS AND VEGETABLES. Heat oven to 350 degrees. Peel and seed 1 1/2 pounds butternut squash; cut into 1-inch chunks. Microwave squash 5 minutes on high (100 percent power). In a 9-by-13-inch baking dish, combine squash, 3 (19-ounce) cans reduced-sodium cannellini beans, 1 large onion cut into thin slices, 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry), 1 tablespoon minced lemon peel (yellow part only), 1 1/2 teaspoons dried thyme, 1 teaspoon dried sage and 1 teaspoon coarse salt. Add 1 cup unsalted vegetable broth; cover tightly with foil. Bake 45 minutes or until squash is tender. Remove foil and sprinkle with 4 ounces shredded part-skim mozzarella cheese (1 cup) and 1/4 cup freshly grated parmesan cheese; bake, uncovered, 5 minutes or until cheeses melt. Add MIXED GREENS and CRUSTY BREAD on the side. Canned or chilled TROPICAL FRUITS are good for dessert.

Shopping List

butternut squash, canned reduced-sodium cannellini beans, onion, frozen chopped spinach, lemon, dried thyme, dried sage, coarse salt, unsalted vegetable broth, shredded part-skim mozzarella cheese, parmesan cheese, mixed greens, crusty bread, canned or chilled tropical fruits.

Thursday: Kids

Enough of the fancy food -- the kids will be ready for ENCHILADA CASSEROLE tonight. Serve with a CHOPPED LETTUCE SALAD. Leftover CHRISTMAS COOKIES are dessert.

Plan

Save enough casserole for Friday.

Shopping List

canola oil, onion, enchilada sauce, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, canned Mexican-style corn, chile powder, cumin, cooking spray, corn tortillas, cooked or canned chicken breast, shredded reduced-fat Mexican cheese blend, corn tortillas, lettuce.

ENCHILADA CASSEROLE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 25 to 30 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 (19-ounce) can enchilada sauce
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes
  • 1 (11-ounce) can Mexican-style corn, rinsed
  • 1 teaspoon chile powder
  • 1 teaspoon cumin
  • 1 (10-ounce) package 6-inch corn tortillas, divided
  • 3 cups chopped cooked or canned chicken breast, divided
  • 2 cups shredded reduced-fat Mexican cheese blend, divided

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium-high and cook onion 6 minutes or until tender. Stir in enchilada sauce, beans, tomatoes, corn, chile powder and cumin. Reduce heat to low and cook 5 minutes or until thoroughly heated, stirring often. Spoon one-third sauce mixture into a 9-by-13-inch baking dish coated with cooking spray. Layer with one-third of the tortillas, half the chicken and one-third of the cheese. Repeat layers with one-third of the sauce and tortillas, remaining chicken and one-third of the cheese. Top with remaining tortillas, sauce mixture and cheese. Bake 15 to 20 minutes or until golden and bubbly.

Per serving: 407 calories, 29 grams protein, 14 grams fat (31 percent calories from fat), 4.4 grams saturated fat, 42 grams carbohydrate, 63 milligrams cholesterol, 761 milligrams sodium, 8 grams fiber.

Friday: Heat and Eat

Take the evening off and heat the leftover CASSEROLE for dinner. Serve it with an AVOCADO AND GRAPEFRUIT SALAD on the side. Leftover ICE CREAM is an easy dessert.

Shopping List

avocados, grapefruit, lettuce (for salad).

Saturday: Easy Entertaining

Entertain friends with your TARRAGON CHICKEN WITH BABY CARROTS. Season both sides of 4 bone-in skinless chicken breast halves (about 1 1/4 pounds) with coarse salt and pepper to taste. Rub 1/4 cup fresh chopped tarragon on both sides of chicken. Heat 2 teaspoons olive oil in a Dutch oven on medium-high. Add chicken and cook 2 minutes per side or until golden brown. Add 2 cups frozen small white onions (thawed), 2 cups baby carrots, 1 cup seedless grapes, 3/4 cup unsalted chicken broth and 1 teaspoon dried thyme; bring to a simmer. Reduce heat to medium, cover and cook 10 minutes or until chicken is no longer pink. Use a slotted spoon to remove chicken, vegetables and grapes to a serving bowl. Dissolve 2 teaspoons cornstarch in an additional 1/4 cup broth. Add to pan and simmer 1 minute or until sauce thickens. Pour over chicken. Serve immediately with ORZO and CRUSTY ROLLS. For dessert, keep it light with SORBET and ALMOND THINS.

Shopping List

bone-in skinless chicken breast halves, coarse salt, pepper, fresh tarragon, olive oil, frozen small white onions, baby carrots, seedless grapes, unsalted chicken broth, dried thyme, cornstarch, orzo, crusty rolls, sorbet, almond thins.

health

7 Day Menu Planner for December 09, 2018

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

Sunday: Family

Enjoy a family gathering with a special meal of CHICKEN THIGHS WITH YOGURT SAUCE AND COUSCOUS. Add a ROMAINE SALAD and FLATBREAD. For dessert, ORANGE SHERBET and BUTTER COOKIES will taste good.

Plan

Save enough sherbet for Monday.

Shopping List

couscous, cumin, coriander, turmeric, ginger, cayenne pepper, coarse salt, canola oil, boneless skinless chicken thighs, cooking spray, fresh cilantro, garlic, plain fat-free yogurt, romaine, flatbread, orange sherbet, butter cookies.

CHICKEN THIGHS WITH YOGURT SAUCE AND COUSCOUS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 cup couscous
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 1/4 teaspoon ginger
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon coarse salt
  • 1 teaspoon canola oil
  • 8 boneless skinless chicken thighs, well-trimmed (1 1/2 to 2 pounds total)
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon minced garlic
  • 1 (6-ounce) container plain fat-free yogurt
  • Cilantro sprigs for garnish

Cook couscous according to directions; set aside. In a small bowl, combine cumin, coriander, turmeric, ginger and pepper; stir in salt. Sprinkle on both sides of chicken. Coat a large nonstick skillet with cooking spray and heat oil on medium. Add chicken; cook 6 to 7 minutes on each side or until cooked through.

Meanwhile, combine cilantro, garlic and yogurt in a bowl; mix well. Serve with chicken and couscous. Garnish with cilantro sprigs.

Per serving: 406 calories, 41 grams protein, 9 grams fat (20 percent calories from fat), 1.9 grams saturated fat, 38 grams carbohydrate, 162 milligrams cholesterol, 310 milligrams sodium, 3 grams fiber.

Monday: Express

For a super-quick meal, make TEX-MEX MAC AND CHEESE. Add a pound of cooked lean ground beef, 1 cup salsa and some chopped fresh cilantro to cooked macaroni and cheese. Serve the easy entree with a packaged CAESAR SALAD and BREADSTICKS. Scoop the leftover SHERBET for dessert.

Shopping List

lean ground beef, salsa, fresh cilantro, macaroni and cheese, packaged Caesar salad, breadsticks.

Tuesday: Budget

The holidays are around the corner, so save some bucks with economical CREAMY RED BEANS AND RICE WITH CARAMELIZED ONIONS. Add a fresh SPINACH SALAD and WHOLE-GRAIN BREAD. For dessert, PEACHES are easy.

Plan

Save enough red beans and rice for Wednesday.

Shopping List

butter, onion, rice, canned reduced-sodium red kidney beans, sour cream, Asiago, pepper, fresh spinach, whole-grain bread, peaches.

CREAMY RED BEANS AND RICE WITH CARAMELIZED ONIONS

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1 large onion, sliced
  • 3 cups hot cooked rice
  • 1 (16-ounce) can reduced-sodium red kidney beans, rinsed
  • 1/2 cup sour cream
  • 1/2 cup shredded Asiago
  • 1/4 teaspoon pepper

Melt butter in a large nonstick skillet on medium heat. Add onion; cook 8 minutes or until it begins to brown. Add rice, beans, sour cream, cheese and pepper. Stir until blended and cheese is melted.

Per serving: 268 calories, 8 grams protein, 9 grams fat (30 percent calories from fat), 5.3 grams saturated fat, 37 grams carbohydrate, 27 milligrams cholesterol, 260 milligrams sodium, 4 grams fiber.

Wednesday: Heat and Eat

Make BEANS AND RICE WRAPS with the heated leftovers, topped with shredded cheddar cheese and wrapped in warm flour tortillas. Serve with a LETTUCE AND TOMATO SALAD. Enjoy PEARS for dessert.

Shopping List

shredded cheddar cheese, flour tortillas, lettuce, tomatoes, pears.

Thursday: Meatless

Skip meat tonight and enjoy RED LENTIL AND VEGETABLE SOUP. In a Dutch oven on medium, heat 1 tablespoon olive oil. Add 4 medium chopped carrots, 1 medium chopped onion. Cook 6 to 8 minutes or until lightly browned and tender. Stir in 1 teaspoon cumin; cook 1 minute. Add 1 (14.5-ounce) can undrained no-salt-added diced tomatoes, 1 (14-ounce) can unsalted vegetable broth, 1 cup dried red lentils, 2 cups water, 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; cover and heat to boiling on high. Reduce heat to low; simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in 1 (5-ounce) package baby spinach leaves. On the side, add MIXED GREENS and WHOLE-GRAIN BREAD. Buy a COCONUT CAKE for dessert.

Plan

Save enough cake for Saturday.

Shopping List

olive oil, carrots, onion, cumin, canned no-salt-added diced tomatoes, canned unsalted vegetable broth, dried red lentils, coarse salt, pepper, packaged baby spinach leaves, mixed greens, whole-grain bread, coconut cake.

Friday: Kids

The kids will love BARBECUE SLOPPY JOES. Heat some canola oil in a large nonstick skillet on medium-high. Add a chopped onion and cook until softened. Add 1 pound ground chicken and cook 4 minutes or until no longer pink. Stir in 3/4 cup any barbecue sauce and heat through. Spoon onto toasted WHOLE-GRAIN BUNS. Add BAKED BEANS and ZUCCHINI STICKS and a kid-favorite DIP. Sprinkle APPLE SLICES with CINNAMON for dessert.

Shopping List

canola oil, onion, ground chicken, any barbecue sauce, whole-grain buns, baked beans, zucchini, dip, apples, cinnamon.

Saturday: Easy Entertaining

SALMON WITH ASIAN WALNUT SLAW is fit for a king or any honored guest. Serve the delicious salmon with BASMATI RICE and STEAMED BROCCOLI. Add SOURDOUGH BREAD. Slice the leftover CAKE for dessert.

Shopping List

sweet chile sauce, teriyaki sauce, unseasoned rice vinegar, salmon fillets, purple cabbage, carrots, green onions, coarsely chopped walnuts, fresh cilantro, basmati rice, broccoli, sourdough bread.

SALMON WITH ASIAN WALNUT SLAW

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 30 minutes

Cook time: less than 10 minutes

  • 3 tablespoons sweet chile sauce
  • 3 tablespoons teriyaki sauce
  • 1 1/2 tablespoons unseasoned rice vinegar
  • 4 salmon fillets (4 to 6 ounces each)
  • 1 cup shredded purple cabbage
  • 1 cup coarsely shredded carrots
  • 2 medium green onions, sliced
  • 3/4 cup coarsely chopped and toasted walnuts, divided
  • Fresh cilantro leaves, torn

In a shallow dish, stir together chile sauce, teriyaki sauce and vinegar; set aside 2 tablespoons mixture. Place salmon in dish with marinade, skin side up. Marinate 30 minutes. In medium bowl, toss together cabbage, carrots, onions, half the walnuts and reserved marinade; refrigerate. On medium-high heat, grill salmon 3 to 5 minutes on each side until cooked through. Transfer to a platter; top with cabbage mixture. Sprinkle with remaining walnuts and cilantro.

Per serving: 332 calories, 28 grams protein, 20 grams fat (53 percent calories from fat), 2.3 grams saturated fat, 12 grams carbohydrate, 53 milligrams cholesterol, 464 milligrams sodium, 3 grams fiber.

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