health

7 Day Menu Planner for January 13, 2019

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

Sunday: Family

Gather the family for your ROAST CHICKEN. Choose a 5- to 7-pounder for plenty of leftovers. Cut into serving pieces and place in center of a large platter. Arrange PARSLEY BUTTERED POTATOES and PEAS AND CARROTS (from frozen) around chicken. Add DINNER ROLLS. For dessert, everyone will drool over CHERRY SUNDAE PIE.

Plan

Save enough chicken and cook 3 extra plain potatoes for Monday.

Shopping List

chicken to roast, parsley, butter, potatoes, frozen peas and carrots, dinner rolls, canned dark sweet cherries, graham cracker pie crust, vanilla ice cream, chocolate topping, pecans, light whipped cream.

CHERRY SUNDAE PIE

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: several hours to overnight; standing time: 5 to 10 minutes

  • 1 (16-ounce) can dark sweet cherries, well-drained and divided
  • 1 (9-inch) graham cracker pie crust
  • 4 cups softened vanilla ice cream, divided
  • 1/3 cup plus 2 tablespoons chocolate topping
  • 1/2 cup toasted pecans
  • Light whipped cream for garnish

Spread half the cherries in pie shell; cover with 2 cups of the ice cream. Drizzle 1/3 cup chocolate topping over ice cream. Spread remaining cherries. Sprinkle pecans on top. Spoon remaining ice cream evenly over pie. Drizzle with remaining 2 tablespoons chocolate topping. Freeze several hours or overnight. Let thaw 5 to 10 minutes before serving. Garnish with whipped cream.

Per serving: 355 calories, 5 grams protein, 15 grams fat (39 percent calories from fat), 5.9 grams saturated fat, 50 grams carbohydrate, 29 milligrams cholesterol, 162 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Prepare CHICKEN-POTATO SALAD tonight for a quick meal. In a large serving bowl, toss together 2 cups cooked, skinned and diced leftover chicken, 3 medium diced leftover potatoes, 1 (15-ounce) can drained and diced beets, 1 finely chopped medium red onion, 1/3 cup diced dill pickles and 3 tablespoons fresh dill. In a small bowl, combine 1/3 cup red wine vinaigrette, 1 tablespoon Dijon mustard and 1 tablespoon light brown sugar; mix well. Pour over salad mixture and toss to coat. Add a LETTUCE WEDGE on the side. Serve with BREADSTICKS. Add PEACHES for dessert.

Shopping List

canned beets, red onion, dill pickles, fresh dill, red wine vinaigrette, Dijon mustard, light brown sugar, lettuce, breadsticks, peaches.

Tuesday: Meatless

Make TOMATO BEAN SOUP for a hearty no-meat meal. In a medium saucepan, combine 2 (14.5-ounce) cans pasta-style tomatoes, 1 (15-ounce) can rinsed reduced-sodium red kidney beans, 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 2 (14-ounce) cans unsalted vegetable broth, 1/4 cup water and 1 (10-ounce) package frozen chopped spinach (squeezed dry). Add 1/2 cup orzo pasta. Cover and bring to a boil. Lower heat and simmer 10 minutes or until orzo is tender. Serve with CHEESE TOAST and MIXED GREENS. Enjoy OATMEAL COOKIES for dessert.

Plan

Save enough cookies for Wednesday.

Shopping List

canned pasta-style tomatoes, canned reduced-sodium red kidney beans, canned reduced-sodium cannellini beans, unsalted vegetable broth, frozen chopped spinach, orzo pasta, any cheese and dense bread, mixed greens, oatmeal cookies.

Wednesday: Express

MEATBALL HOAGIES won't take long to prepare. Heat a large nonstick skillet on medium-high. Cook 1 small chopped onion and 1 small chopped green bell pepper for 4 minutes. Add 1 (15 1/2-ounce) can sloppy Joe sauce (or 1 pouch seasoning mix) and 16 cooked meatballs (thawed from frozen); cook 10 minutes or until thoroughly heated, stirring often. Spoon evenly into 4 hoagie buns. Serve with BAKED SWEET POTATO CHIPS and deli CARROT-RAISIN SALAD. For dessert, add leftover COOKIES.

Tip

MEATBALL HOAGIES won't take long to prepare. Heat a large nonstick skillet on medium-high. Cook 1 small chopped onion and 1 small chopped green bell pepper for 4 minutes. Add 1 (15 1/2-ounce) can sloppy Joe sauce (or 1 pouch seasoning mix) and 16 cooked meatballs (thawed from frozen); cook 10 minutes or until thoroughly heated, stirring often. Spoon evenly into 4 hoagie buns. Serve with BAKED SWEET POTATO CHIPS and deli CARROT-RAISIN SALAD. For dessert, add leftover COOKIES.

Shopping List

onion, green bell pepper, canned sloppy Joe sauce (or seasoning mix), frozen cooked meatballs, hoagie buns, baked sweet potato chips, deli carrot-raisin salad.

Thursday: Budget

Tonight's slow cooker CHUCK ROAST WITH POTATOES AND CARROTS uses one of my favorite appliances. All you need to complete your meal is a big GREEN SALAD and CRUSTY BREAD. FRESH PINEAPPLE is a light dessert.

Shopping List

boneless chuck roast, coarse salt, olive oil, baby carrots, Yukon Gold potatoes, cabbage, unsalted beef stock, apple cider vinegar, light brown sugar, stone-ground mustard, garlic, pepper, flatleaf parsley, salad greens, crusty bread, fresh pineapple.

CHUCK ROAST WITH POTATOES AND CARROTS

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: about 9 hours on low; standing time: 20 minutes

  • 2 1/2 pounds boneless chuck roast, trimmed
  • 1 1/2 teaspoons coarse salt, divided
  • 3 tablespoons olive oil
  • 1 pound baby carrots
  • 4 medium Yukon Gold potatoes (about 1 1/2 pounds), cut into quarters
  • 1 small head cabbage, cored and quartered
  • 1 1/4 cups unsalted beef stock
  • 3 tablespoons apple cider vinegar
  • 3 tablespoons light brown sugar
  • 2 tablespoons stone-ground mustard
  • 2 cloves garlic, minced
  • 3/4 teaspoon pepper
  • 3 tablespoons coarsely chopped flatleaf parsley

Sprinkle roast with 1 teaspoon salt. Heat oil in a large nonstick skillet on medium-high. Add roast; cook 4 minutes on each side or until browned. Transfer roast to a 5- to 6-quart slow cooker. Place carrots, potatoes and cabbage on and around roast. Mix together the stock, vinegar, sugar, mustard, garlic, pepper and remaining salt in a bowl and pour over the vegetables and roast. Cover; cook on low about 9 hours. Turn off cooker; remove roast, reserving liquid and vegetables in the cooker. Cover cooker. Let roast stand 20 minutes; slice across grain. Remove cabbage; cut into slices. Place cabbage, potatoes and carrots on serving platter; top with sliced roast. Sprinkle with parsley. Drizzle with cooking liquid. (Adapted from "Everyday Slow Cooker," Oxmoor House.)

Per serving: 218 calories, 19 grams protein, 7 grams fat (29 percent calories from fat), 1.8 grams saturated fat, 20 grams carbohydrate, 33 milligrams cholesterol, 336 milligrams sodium, 4 grams fiber.

Friday: Kids

Include the kids while you prepare MEXICAN RICE SKILLET. For a treat, enjoy FLAN for dessert.

Tip

Include the kids while you prepare MEXICAN RICE SKILLET. For a treat, enjoy FLAN for dessert.

Shopping List

lean ground beef, ground turkey, onion, canned mild no-salt-added tomatoes with green chilies, long-grain rice, reduced-sodium mild taco seasoning mix, lettuce, tomato, avocado, canned sliced black olives, Mexican blend shredded cheese, baked tortilla chips, salsa, flan, green onions (optional).

MEXICAN RICE SKILLET

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 40 minutes

  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey
  • 1 small onion, chopped
  • 1 (10-ounce) can mild no-salt-added diced tomatoes with green chilies
  • 1/2 cup water
  • 1 cup uncooked long-grain rice
  • 1 (1.25-ounce) package reduced-sodium mild taco seasoning mix
  • 2 cups shredded lettuce
  • 1 tomato, chopped
  • 1 small avocado, sliced (about 5 ounces)
  • 1 (2 1/4-ounce) can sliced black olives, rinsed and drained
  • 1 cup Mexican-blend shredded cheese
  • Baked tortilla chips
  • Salsa

In a large nonstick skillet, cook beef and turkey 6 minutes or until meats are no longer pink; drain well. Add onion, tomatoes, water, rice and taco mix. Cook, covered, over medium heat for 15 minutes, stirring occasionally. Uncover and cook 15 more minutes; remove from heat. Sprinkle with lettuce, tomato, avocado and olives. Stand tortilla chips around edge of skillet; serve with additional chips and salsa.

Per serving: 356 calories, 25 grams protein, 13 grams fat (32 percent calories from fat), 4.2 grams saturated fat, 35 grams carbohydrate, 48 milligrams cholesterol, 580 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Show your grilling talent and prepare GRILLED TUNA for your guests.

Serve with SOUR CREAM NOODLES: Heat oven to 350 degrees. Coat a 1-quart baking dish with cooking spray. Cook 4 ounces (about 1 1/2 cups) no-yolk noodles according to directions; drain. Meanwhile, in a large bowl, combine 3/4 cup reduced-fat sour cream, 1/2 cup reduced-fat small-curd cottage cheese, 1/4 cup 1 percent milk, 1 clove minced garlic, 1/2 teaspoon Worcestershire sauce; mix well. Add noodles, toss to mix and spoon into prepared dish. Bake, uncovered, 15 minutes. Sprinkle with 2 tablespoons freshly grated parmesan cheese. Bake 5 more minutes before serving.

Alongside, add ASPARAGUS and BAGUETTES. For dessert, GORGONZOLA PEARS are simple. Halve, core and slice 3 pears into sections. Divide and attractively arrange slices among 4 dessert plates; spoon crumbled gorgonzola cheese over pears. Top with toasted chopped walnuts.

Shopping List

tuna to grill, cooking spray, no-yolk noodles, reduced-fat sour cream, reduced-fat small-curd cottage cheese, 1 percent milk, garlic, Worcestershire sauce, parmesan cheese, asparagus, baguettes, pears, crumbled gorgonzola cheese, walnuts.

health

7 Day Menu Planner for January 06, 2019

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

Sunday: Family

Enjoy the family gathering and put BRAISED BEEF WITH MUSHROOMS AND BARLEY on the menu. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough beef and cake for Monday.

Shopping List

canola oil, boneless beef chuck roast (arm, blade or shoulder), coarse salt, pepper, cremini or white mushrooms, onion, garlic, unsalted beef broth, bay leaf, pearl barley, frozen green peas, romaine, whole-grain rolls, chocolate layer cake.

BRAISED BEEF WITH MUSHROOMS AND BARLEY

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 2 1/2 to 2 3/4 hours

  • 1 tablespoon canola oil
  • 1 (3-pound) boneless beef chuck roast (arm, blade or shoulder), trimmed
  • 1 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 8 ounces medium halved cremini or white mushrooms
  • 1 medium onion, chopped
  • 3 large garlic cloves, crushed
  • 1 1/4 cups unsalted beef broth
  • 1 bay leaf
  • 1/2 cup medium pearl barley (see Note)
  • 1 cup frozen green peas, thawed

Heat oil on medium in a Dutch oven. Add beef; brown evenly; remove from pan. Season with salt and pepper. In same pan, add mushrooms, onion and garlic. Cook and stir 6 to 8 minutes or until lightly browned. Add beef, broth and bay leaf. Bring to a boil; reduce heat to low. Cover and simmer 1 1/2 hours. Add barley. Cover and continue simmering 45 to 60 minutes or until beef and barley are tender. Remove beef to cutting board; keep warm. Discard bay leaf. Add peas to barley mixture. Cook and stir 3 minutes or until heated through. Cut beef into thin slices; serve with barley mixture.

Per serving: 285 calories, 36 grams protein, 9 grams fat (28 percent calories from fat), 2.7 grams saturated fat, 15 grams carbohydrate, 65 milligrams cholesterol, 333 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make good use of leftovers and prepare BEEF-AND-ONION SOUP. In a large nonstick skillet, melt 2 tablespoons butter and cook 1 large chopped onion 4 minutes; sprinkle with 2 tablespoons flour, mix well and continue cooking 5 more minutes or until onions are softened. In another pan, heat 3 (14-ounce) cans unsalted beef broth. Add onions and 2 cups chopped cooked (leftover) beef to broth. Heat through. When ready to serve, ladle soup into bowls and sprinkle shredded Swiss cheese into each bowl. Serve with MIXED GREENS and CRUSTY BREAD. Bring out the leftover CAKE for dessert.

Shopping List

butter, onion, flour, unsalted beef broth, shredded Swiss cheese, mixed greens, crusty bread.

Tuesday: Kids

These CHICKEN TACOS are just the incentive the kids need to get their homework done before dinner. Serve with canned vegetarian REFRIED BEANS. Encourage your angels to dip CARROT STICKS into RANCH DRESSING for some crunch and vitamin A. Serve PINEAPPLE CHUNKS for dessert.

Shopping List

boneless skinless chicken breasts, mild barbecue sauce, no-salt-added canned corn, coarse salt, corn tortillas, lettuce, shredded reduced-fat Mexican-blend cheese, canned vegetarian refried beans, carrots, ranch dressing, pineapple chunks.

CHICKEN TACOS

Servings: makes 12 tacos

Prep time: 10 minutes

Cook time: about 10 minutes

  • 1 1/2 pounds boneless skinless chicken breasts
  • 3/4 cup mild barbecue sauce, divided
  • 1 (11-ounce) can no-salt-added corn, rinsed
  • 1/4 teaspoon coarse salt
  • 12 (6-inch) corn tortillas
  • 1 small head lettuce, shredded
  • 4 ounces shredded reduced-fat Mexican-blend cheese

Heat broiler. Brush chicken with 1/2 cup barbecue sauce. Broil chicken for 4 to 5 minutes on each side. Meanwhile, heat corn according to directions. Cut chicken into 1/2-inch-thick slices. In a medium bowl, mix chicken with remaining 1/4 cup barbecue sauce, corn and salt; keep warm. Warm tortillas according to directions. Top tortillas with lettuce and chicken mixture; garnish with cheese. Fold and serve.

Per taco: 164 calories, 16 grams protein, 4 grams fat (21 percent calories from fat), 1.6 grams saturated fat, 15 grams carbohydrate, 41 milligrams cholesterol, 254 milligrams sodium, 1 gram fiber.

Wednesday: Budget

Tonight's PIZZA WITH BEEF AND MUSHROOMS is a great way to save a little dough. Heat broiler; line broiler pan with foil. In a large nonstick skillet, cook 1/2 pound lean ground beef and 1/2 cup thinly sliced green onions over medium-high heat about 5 minutes; drain. Slice a 1-pound loaf French bread in half lengthwise and place, cut side up, on broiler pan. Spread 1 (6-ounce) can tomato paste evenly over the two halves. Sprinkle with 1/2 teaspoon dried oregano. Top with beef-onion mixture and 1 cup fresh sliced mushrooms. Drizzle with 1/4 cup reduced-fat Italian dressing, an additional 1/2 teaspoon dried oregano and 1/2 cup reduced-fat mozzarella cheese. Broil 6 inches from heat 2 minutes or until cheese is melted. Cut into slices and serve. Add an ITALIAN SALAD. Make instant BUTTERSCOTCH PUDDING with 1 PERCENT MILK for dessert.

Shopping List

lean ground beef, green onions, French bread, tomato paste, dried oregano, fresh sliced mushrooms, reduced-fat Italian dressing, reduced-fat mozzarella cheese, Italian salad, instant butterscotch pudding, 1 percent milk.

Thursday: Express

Make it quick tonight with TURKEY NOODLE DINNER. Cook 12 ounces no-yolk noodles according to directions; drain. In a large saucepan, combine cooked noodles with 1 (15-ounce) can turkey stew (such as Dinty Moore or another brand), 1 (10-ounce) package thawed and drained frozen chopped broccoli, 1/2 cup 1 percent milk, 1 (4-ounce) can drained mushrooms, 1/4 cup grated parmesan cheese and 1/4 teaspoon lemon juice. Heat thoroughly and serve. Add a packaged CAESAR SALAD and SOURDOUGH BREAD. Buy RUGELACH for dessert.

Shopping List

no-yolk noodles, canned turkey stew (such as Dinty Moore or another brand), frozen chopped broccoli, 1 percent milk, canned mushrooms, parmesan cheese, lemon, packaged Caesar salad, sourdough bread, rugelach.

Friday: Meatless

Enjoy the chewy texture of FETA-SPINACH RICE BAKE. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Serve PEACHES for dessert.

Shopping List

unsalted vegetable broth, brown rice, cooking spray, onion, red bell pepper, frozen chopped spinach, feta cheese, 1 percent milk, eggs, parmesan cheese, mixed greens, whole-grain rolls, peaches.

FETA-SPINACH RICE BAKE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 70 minutes (includes time for rice)

  • 2 cups unsalted vegetable broth
  • 1 cup brown rice
  • 1 medium onion, chopped
  • 1 medium red bell pepper, chopped
  • 2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
  • 4 ounces feta cheese, finely chopped
  • 1 cup 1 percent milk
  • 3 slightly beaten egg whites
  • 1/4 cup freshly grated parmesan cheese (1 ounce)

In a medium saucepan, bring broth to a boil over high heat. Stir in rice; reduce heat to medium-low, cover and simmer 35 minutes or until tender and broth is absorbed. Remove from heat and fluff with fork. Heat oven to 375 degrees. Coat a 2 1/2-quart shallow baking dish with cooking spray. Heat a large nonstick skillet to medium. Add onion and pepper and cook, stirring, for 5 minutes or until softened. Remove from heat. Stir in spinach, feta and cooked rice. Spoon into prepared baking dish and spread evenly. In a medium bowl, mix milk and eggs. Pour evenly over spinach mixture. Sprinkle with parmesan cheese. Cover with foil and bake 30 minutes or until set and bubbling around edges.

Per serving: 389 calories, 21 grams protein, 11 grams fat (25 percent calories from fat), 6.2 grams saturated fat, 54 grams carbohydrate, 35 milligrams cholesterol, 707 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

Invite guests for ASIAN-STYLE BAKED FLOUNDER tonight. Heat oven to 425 degrees. Arrange 4 (6-ounce) flounder fillets in centers of 4 (15-by-12-inch) pieces of foil. In a small bowl, combine 2 tablespoons soy sauce and 2 tablespoons seasoned or regular rice vinegar; divide and spoon over flounder along with 2 large sliced green onions (white part only). Fold foil into packets. Place on baking sheet and bake 8 minutes. Place each packet on a dinner plate; open packets (away from your face) and garnish with sliced green onions (green part). Serve with JASMINE RICE and fresh BROCCOLINI. Add CRUSTY BREAD. Buy FRUIT TARTS for dessert.

Shopping List

flounder fillets, soy sauce, seasoned or regular rice vinegar, green onions, jasmine rice, broccolini, crusty bread, fruit tarts.

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.

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