health

7 Day Menu Planner for December 30, 2018

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

Sunday: Family

Treat the family like royalty and serve them MUSTARD-CRUSTED PORK ROAST. Heat oven to 400 degrees. Season 1 (2-pound) boneless pork loin roast with coarse salt and pepper; place in a shallow pan on a rack and roast 20 minutes. Meanwhile, place 1 cup garlic croutons in a plastic bag and crush. Remove roast from oven; spread surface of pork with 2 tablespoons spicy mustard and sprinkle with crouton crumbs. Return to oven and continue to roast 10 to 15 minutes longer or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing. Serve the juicy pork with BAKED SWEET POTATOES, FRESH GREEN BEANS, MIXED GREENS and a BAGUETTE. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork and pie for Monday.

Shopping List

boneless pork loin roast, coarse salt, pepper, garlic croutons, spicy mustard, sweet potatoes to bake, fresh green beans, mixed greens, baguette, Boston cream pie.

Monday: Heat and Eat

Make PORK AND SWISS SANDWICHES with the leftover pork. Spread whole-grain bread with honey mustard and layer with sliced pork and Swiss cheese. Add BAKED CHIPS and an ARUGULA SALAD. Enjoy the leftover PIE for dessert.

Shopping List

whole-grain bread, honey mustard, Swiss cheese, baked chips, arugula.

Tuesday: Express

It's quick and tasty -- that's why EASY ONE-PAN RED CURRY WITH SPINACH AND CARROTS will be on the menu tonight. Serve it with a packaged CAESAR SALAD and FLATBREAD. Try VANILLA PUDDING for dessert.

Shopping List

carrots, fresh ginger, canned reduced-sodium chickpeas, canned full-fat coconut milk, red curry paste, coarse salt, coconut (or other) sugar, fresh spinach, lime, cashews and crushed red pepper for garnish (if desired), packaged Caesar salad, flatbread, vanilla pudding.

EASY ONE-PAN RED CURRY WITH SPINACH AND CARROTS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 3 medium carrots, cut into 1/4-inch rounds
  • 1 (2-inch) knob fresh ginger, peeled and grated
  • 1/2 cup water
  • 2 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1 (13.5-ounce) can full-fat coconut milk
  • 1/4 cup red curry paste
  • 1/2 teaspoon coarse salt, plus more to taste
  • 1 tablespoon coconut (or other) sugar
  • 3 cups packed fresh spinach leaves
  • 1 tablespoon fresh lime juice, plus more to taste
  • Cashews and crushed red pepper for garnish, if desired

In a Dutch oven on medium-low heat, add carrots, ginger and water. Cook 5 to 8 minutes or until carrots are almost tender. Add more water, 1 tablespoon at a time, to keep carrots cooking. Add chickpeas, milk, curry paste, salt and sugar and stir well. Increase heat to medium-high; bring to a boil. Once boiling, cover; reduce heat to low and simmer about 5 minutes or until chickpeas and carrots are tender and sauce has slightly thickened. Stir in spinach and lime juice. Remove from heat, stirring until spinach is wilted. Add extra lime juice and salt to taste. Garnish as desired and serve. (Adapted from "The Vegan 8" by Brandi Doming, Oxmoor House.)

Per serving: 366 calories, 13 grams protein, 18 grams fat (44 percent calories from fat), 15.2 grams saturated fat, 39 grams carbohydrate, no cholesterol, 1,103 milligrams sodium, 9 grams fiber.

Wednesday: Budget

Here's a variation of the ubiquitous CHICKEN LOAF. We liked it with MASHED POTATOES and fresh steamed BROCCOLI. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN BREAD. For a light dessert, try ORANGE SECTIONS.

Plan

Save enough chicken loaf for Thursday.

Shopping List

ground chicken, saltine crackers with unsalted tops, onion, green bell pepper, ketchup, Dijon mustard, prepared horseradish, paprika, black pepper, cooking spray, potatoes to mash, fresh broccoli, red-tipped lettuce, whole-grain bread, oranges.

CHICKEN LOAF

Servings: makes 12 slices

Prep time: 10 minutes

Cook time: 45 minutes; standing time: 5 minutes

  • 1 pound ground chicken
  • 1 cup (about 24) crushed saltine crackers with unsalted tops (see Note)
  • 1/2 cup minced onion
  • 2 tablespoons minced green bell pepper
  • 2 tablespoons ketchup
  • 1 tablespoon Dijon mustard
  • 1 teaspoon prepared horseradish
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper

Heat oven to 350 degrees. In a large bowl, combine all ingredients; mix well (don't overmix). Pack mixture into an 8-by-4-inch loaf pan coated with cooking spray. Bake 45 minutes or until internal temperature is 165 degrees. Remove from oven; let stand 5 minutes. Slice and serve.

Note: Buy crackers with unsalted tops to reduce sodium.

Per slice: 77 calories, 8 grams protein, 2 grams fat (27 percent calories from fat), 0.6 gram saturated fat, 6 grams carbohydrate, 36 milligrams cholesterol, 127 milligrams sodium, 1 gram fiber.

Thursday: Kids

Tacos are always a kids' favorite, and tonight's CHICKEN TACOS will be no different. Crumble and heat the leftover chicken loaf. Spoon into taco shells and top with SALSA, SHREDDED CHEESE and SOUR CREAM. Toss some sliced CARROTS with a little PEACH PRESERVES and heat. RED and GREEN GRAPES are dessert.

Shopping List

taco shells, salsa, shredded cheese, sour cream, carrots, peach preserves, red and green grapes.

Friday: Meatless

RED BEANS AND RICE is a standard no-meat meal for some. Cook 1/2 cup chopped onion, 1/2 cup chopped celery and 1 clove minced garlic in 2 teaspoons olive oil for 5 minutes or until softened. Add 1 (16-ounce) can rinsed red beans, 2 cups cooked brown rice, 1 tablespoon chopped fresh parsley and 1/4 teaspoon pepper. Simmer 5 minutes or until hot.

Add a LEAF LETTUCE SALAD WITH EGG WEDGES and CORNBREAD from a mix. For an easy dessert, try PEARS.

Shopping List

onion, celery, garlic, olive oil, canned red beans, brown rice, fresh parsley, pepper, leaf lettuce, eggs, cornbread mix, pears.

Saturday: Easy Entertaining

Invite guests for LEMON-BASIL SHRIMP AND PASTA. Alongside, add a BIBB LETTUCE SALAD and ITALIAN BREAD. For dessert, buy a CHEESECAKE and garnish it with CHERRY TOPPING.

Shopping List

spaghetti, uncooked large shrimp, fresh basil, capers, extra-virgin olive oil, lemon, coarse salt, fresh baby spinach, bibb lettuce, Italian bread, cheesecake, cherry topping.

LEMON BASIL SHRIMP AND PASTA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes, plus pasta

  • 8 ounces spaghetti
  • 1 pound uncooked large shrimp, peeled and deveined
  • 1/4 cup chopped fresh basil
  • 2 tablespoons drained capers
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon coarse salt
  • 4 cups fresh baby spinach

Cook pasta according to directions; add shrimp the last 3 minutes of cooking. Drain; place mixture in a large bowl. Stir in basil, capers, olive oil, lemon juice, salt and spinach. Mix well and serve.

Per serving: 377 calories, 31 grams protein, 8 grams fat (20 percent calories from fat), 1.2 grams saturated fat, 44 grams carbohydrate, 183 milligrams cholesterol, 410 milligrams sodium, 2 grams fiber.

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.

Next up: More trusted advice from...