health

7 Day Menu Planner for February 03, 2019

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

Sunday: Family

SMOKY CHIPOTLE POT ROAST is on the menu for family day. Serve with LIMA BEANS, COLESLAW and CORNBREAD (from a mix) on the side. Buy CHOCOLATE BROWNIES for dessert.

Plan

Save half the roast and enough brownies for Thursday.

Shopping List

chipotle chili powder, boneless beef arm chuck or blade roast, canola oil, canned diced tomatoes with green chilies, lima beans, coleslaw, cornbread mix, chocolate brownies.

SMOKY CHIPOTLE POT ROAST

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 2 1/2 to 3 1/2 hours

  • 1 1/2 teaspoons chipotle chili powder
  • 1 (2 1/2- to 3-pound) boneless beef arm chuck or blade roast
  • 1 tablespoon canola oil
  • 1 (14.5-ounce) can diced tomatoes with green chilies, undrained

Press chili powder evenly onto all surfaces of roast. Heat oil in Dutch oven on medium. Place roast in pot; brown evenly. Pour off drippings. Add tomatoes with juice; bring to a boil. Reduce heat; cover tightly and simmer 2 to 3 hours or until roast is fork-tender. Remove roast; keep warm. Skim and discard fat from cooking liquid. Return liquid to pot; bring to a boil. Cook 8 to 10 minutes or until sauce is reduced to 2 cups. Carve roast into thin slices; top with sauce and serve.

Per serving: 229 calories, 30 grams protein, 11 grams fat (43 percent calories from fat), 3.1 grams saturated fat, 2 grams carbohydrate, 81 milligrams cholesterol, 297 milligrams sodium, 1 gram fiber.

Monday: Meatless

Make OUR FAVORITE VEGETABLE CHILI tonight. Serve with a SPINACH SALAD and CRUSTY BREAD. And there are PEARS for dessert.

Plan

Save enough chili for Tuesday.

Shopping List

olive oil, onion, shredded carrots, garlic, red bell pepper, canned reduced-sodium beans (pinto, chili, red or kidney), jar or canned jalapeno peppers, chili powder, cumin, coarse salt, canned reduced-sodium diced tomatoes, unsalted vegetable broth, fresh zucchini, shredded reduced-fat sharp cheddar cheese, fresh spinach, crusty bread, pears.

OUR FAVORITE VEGETABLE CHILI

Servings: makes 8 cups

Prep time: less than 15 minutes

Cook time: about 25 minutes; standing time: 5 minutes

  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1 (10-ounce) package shredded carrots, chopped
  • 2 cloves garlic, minced
  • 1 medium red bell pepper, chopped
  • 2 (15-ounce) cans reduced-sodium beans (pinto, chili, red or kidney), lightly drained
  • 1 tablespoon finely chopped and seeded jalapeno pepper
  • 1 to 2 teaspoons chili powder
  • 2 teaspoons cumin
  • Coarse salt to taste
  • 1 (28-ounce) can reduced-sodium diced tomatoes, crushed and lightly drained
  • 1/4 cup unsalted vegetable broth
  • 1 medium zucchini, halved lengthwise and sliced 1/4 inch thick
  • Shredded reduced-fat sharp cheddar cheese for garnish

In a 3-quart microwave container, combine oil, onion, carrots, garlic and bell pepper. Cover and microwave on high (100 percent power) 6 to 8 minutes or until the vegetables are softened. Stir several times; drain. Add beans, jalapeno pepper, chili powder, cumin, salt, tomatoes and broth. Mix well, cover and microwave on high 10 minutes and then on medium (50 percent power) 5 minutes. Stir in zucchini and microwave 2 minutes on high. Let stand covered 5 minutes. Garnish with cheese and serve.

Per cup: 157 calories, 8 grams protein, 1 gram fat (5 percent calories from fat), no saturated fat, 32 grams carbohydrate, no cholesterol, 409 milligrams sodium, 10 grams fiber.

Tuesday: Kids

With a little help, the kids can make their own VEGETABLE CHILI BURRITOS tonight. Heat the leftover chili and spoon chili down the center of heated tortillas. Top with shredded reduced-fat cheddar cheese. Roll and eat. Serve with RICE and CARROT STICKS. BUTTERSCOTCH PUDDING is dessert.

Plan

Save enough carrot sticks for Wednesday.

Shopping List

burrito-size tortillas, shredded reduced-fat cheddar cheese, rice, carrots, butterscotch pudding.

Wednesday: Express

Look for Amy's or another brand of frozen SOUP. Stop by the deli for your favorite SANDWICH (on whole-grain bread) to go with the soup. Add leftover CARROT STICKS, PICKLES and OLIVES on the side. Serve PEACHES for dessert.

Plan

Save enough peaches for Friday.

Shopping List

Amy’s (or another brand) frozen soup, any deli sandwiches, pickles, olives, peaches.

Thursday: Heat and Eat

Make dinner special for your Valentine with (leftover) CHIPOTLE BEEF served over BOW-TIE PASTA. Add a BIBB LETTUCE SALAD and BAGUETTES.

For dessert, make BROWNIE SNOWFLAKES from leftover brownies. Flip brownies bottom side up (it's smoother). Use doilies to cover brownies and dust with powdered sugar. Carefully lift doily and see your snowflake. Serve STRAWBERRY ICE CREAM and light WHIPPED CREAM on the side.

Shopping List

bow-tie pasta, bibb lettuce, baguettes, doilies, powdered sugar, strawberry ice cream, light whipped cream.

Friday: Budget

TUNA BISCUIT MELTS are a prize-winner! Heat oven to 350 degrees. Coat a cookie sheet with cooking spray. In medium bowl, combine 2 (6-ounce) cans drained, water-packed albacore tuna, 1/3 cup chopped onion, 1/3 cup low-fat mayonnaise and coarse salt and pepper to taste; mix well. Separate dough of 1 (16.3-ounce) can refrigerated flaky biscuit dough into 8 biscuits. Place 4 biscuits on cookie sheet. Press or roll each to form a 5-inch round. Spoon tuna mixture in centers of biscuits. Divide 2 ounces (1/2 cup) shredded reduced-fat sharp cheddar cheese among biscuits. Press or roll remaining 4 biscuits to form 5-inch rounds. Place over filling. Press edges to seal. Bake 15 to 20 minutes or until golden. Halve each sandwich; top with reduced-fat sour cream, shredded lettuce and chopped tomatoes.

Serve with STIR-FRY VEGETABLES (from frozen). For dessert, mix leftover chopped peaches into instant VANILLA PUDDING (made with 1 PERCENT MILK).

Shopping List

cooking spray, canned water-packed albacore tuna, onion, low-fat mayonnaise, coarse salt, pepper, refrigerated biscuit dough, shredded reduced-fat sharp cheddar cheese, reduced-fat sour cream, lettuce, tomatoes, frozen stir-fry vegetables, vanilla pudding, 1 percent milk.

Saturday: Easy Entertaining

Entertain in style with PORK TENDERLOIN WITH RASPBERRY SAUCE. Serve with your OVEN-BROWNED POTATOES and GREEN PEAS WITH PEARL ONIONS (from frozen). Add SOURDOUGH ROLLS. For dessert, keep it light with LEMON SORBET alongside your favorite COOKIES.

Shopping List

pork tenderloin, cayenne pepper, butter, red raspberry preserves, red wine vinegar, ketchup, prepared horseradish, soy sauce, garlic, fresh kiwis, fresh raspberries (optional), potatoes, frozen green peas with pearl onions, sourdough rolls, lemon sorbet, your favorite cookies.

PORK TENDERLOIN WITH RASPBERRY SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 (1-pound) pork tenderloin, cut crosswise into 8 pieces
  • Cayenne pepper to taste
  • 2 teaspoons butter
  • 6 tablespoons red raspberry preserves
  • 2 tablespoons red wine vinegar
  • 1 tablespoon ketchup
  • 1/2 teaspoon prepared horseradish
  • 1/2 teaspoon soy sauce
  • 1 clove garlic, minced
  • 2 kiwis, peeled and thinly sliced
  • Fresh raspberries (optional)

Press each pork tenderloin slice into 1-inch thickness. Lightly sprinkle both sides of each slice with cayenne pepper. In a large nonstick skillet over medium-high heat, melt butter. Add pork slices; cook 3 to 4 minutes on each side. Meanwhile, in a small saucepan, combine preserves, vinegar, ketchup, horseradish, soy sauce and garlic. Simmer over low heat about 3 minutes, stirring occasionally. Keep warm. Place cooked pork slices on warm serving platter. Spoon sauce over each pork slice; top with a slice of kiwi. Garnish serving platter with remaining kiwi and optional raspberries.

Per serving: 235 calories, 22 grams protein, 5 grams fat (19 percent calories from fat), 2.2 grams saturated fat, 26 grams carbohydrate, 65 milligrams cholesterol, 153 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 27, 2019

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

Sunday: Family

Sweeten up family time with HONEY-DILL CHICKEN on the menu. Heat oven to 400 degrees. Line a baking sheet with foil. In a small bowl, combine 1/3 cup honey and 1/3 cup Dijon mustard. Stir in 1 teaspoon freshly grated orange peel and 2 tablespoons chopped fresh dill. Cut 1 (2 1/2- to 3-pound) chicken into quarters. Place skin side down on baking sheet. Brush sauce on top of chicken; coat well and turn. Gently pull back skin and coat with sauce. Replace skin and brush with remaining sauce. Bake 30 minutes or until internal temperature reaches 165 degrees.

Serve with TWO-POTATO FRIES: Heat oven to 400 degrees. Cover a baking sheet with nonstick foil. Cut 3/4 pound of Yukon gold and 3/4 pound of sweet potatoes into lengthwise wedges (about 8 wedges per potato). Place in a large bowl and toss with 1 tablespoon canola oil, 1/4 teaspoon paprika, and coarse salt and pepper to taste. Spread potatoes on baking sheet and bake 25 minutes; turn and bake 10 to 15 minutes longer or until tender.

Add GREEN BEANS and WHOLE-GRAIN ROLLS. Top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Tuesday.

Shopping List

honey, Dijon mustard, orange, fresh dill, whole chicken or chicken quarters, Yukon gold and sweet potatoes, canola oil, paprika, coarse salt, pepper, green beans, whole-grain rolls, angel food cake, strawberry ice cream.

Monday: Kids

Everyone can help make CHEESY PIZZA POCKETS for dinner tonight. Serve with a CHOPPED LETTUCE SALAD. For dessert, let the kids be in charge of ready-to-bake CHOCOLATE CHIP COOKIES.

Shopping List

lean ground beef, onion, coarse salt, pepper, part-skim shredded mozzarella cheese, pizza sauce, flour, refrigerated pizza crust, lettuce, ready-to-bake chocolate chip cookies.

CHEESY PIZZA POCKETS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 18 to 22 minutes

  • 3/4 pound lean ground beef
  • 1/3 cup chopped onion
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup (2 ounces) part-skim shredded mozzarella cheese
  • 1/2 cup pizza sauce
  • Flour as needed
  • 1 (10-ounce) can refrigerated pizza crust

Heat oven to 425 degrees. In a large nonstick skillet, cook beef and onion over medium heat for 6 to 8 minutes or until beef is no longer pink; drain well. Season with salt and pepper; stir in cheese and sauce. On a lightly floured surface, unroll pizza dough; cut into 6 sections. Divide and spoon filling into center of each section. Bring together 4 corners of each rectangular section, pinching to seal. Loosely close straight edges of dough to form pockets. (It's not necessary to seal edges completely.) Carefully transfer to ungreased baking sheet. Bake 12 to 14 minutes or until golden; serve.

Per serving: 259 calories, 18 grams protein, 9 grams fat (32 percent calories from fat), 3 grams saturated fat, 25 grams carbohydrate, 39 milligrams cholesterol, 551 milligrams sodium, 1 gram fiber.

Tuesday: Meatless

We're crazy about inexpensive, high-flavor PORTABELLA BURGERS. Just brush the big mushrooms with a little olive oil and broil them 3 to 5 minutes per side. Serve them on toasted kaiser rolls spread with low-fat mayonnaise. For a change, sprinkle grated mozzarella over the "burgers." Add lettuce if desired. Serve with POPPY SEED NOODLES on the side. (Cook no-yolk noodles and toss with butter and poppy seeds.) Add fresh BROCCOLI. Why not have leftover ICE CREAM for dessert?

Shopping List

whole portabella mushrooms, olive oil, kaiser rolls, low-fat mayonnaise, grated mozzarella, lettuce if desired, no-yolk noodles, butter, poppy seeds, fresh broccoli.

Wednesday: Budget

Pretend you're Irish and enjoy LAMB WITH POMEGRANATE AND CILANTRO-MINT SAUCE for dinner. Add COUSCOUS, a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Make instant LEMON PUDDING (with 1 PERCENT MILK) for dessert.

Plan

Save enough stew for Thursday.

Shopping List

ground turmeric, coarse salt, lamb shanks, onions, unsalted beef stock, fresh mint, cilantro, extra-virgin olive oil, apple cider vinegar, garlic, pomegranate arils, couscous, romaine, whole-grain rolls, instant lemon pudding, 1 percent milk.

LAMB WITH POMEGRANATE AND CILANTRO-MINT SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 7 to 8 hours on low

  • 2 teaspoons ground turmeric
  • 1 1/2 teaspoons coarse salt, divided
  • 3 (20-ounce) lamb shanks, trimmed
  • 2 medium onions, chopped
  • 1/3 cup unsalted beef stock
  • 1/2 cup loosely packed fresh mint leaves
  • 1/2 cup loosely packed cilantro leaves
  • 2 tablespoon hot water
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 1 clove garlic
  • 1/2 cup pomegranate arils

Sprinkle turmeric and 1 teaspoon salt evenly over lamb. Place lamb, thick meaty side down, in a 5- to 6-quart slow cooker. Add the onions and stock. Cover; cook on low 7 to 8 hours or until lamb is tender. Place mint and cilantro in a food processor; pour water over the herbs. Add oil, vinegar, garlic and remaining salt; process 20 seconds or until smooth. Transfer lamb and onion to a platter; discard cooking liquid in cooker. Remove lamb meat from bones; discard bones. Drizzle herb mixture over lamb and sprinkle with arils. (Adapted from "Everyday Slow Cooker," Oxmoor House.)

Per serving: 360 calories, 41 grams protein, 18 grams fat (44 percent calories from fat), 4.2 grams saturated fat, 8 grams carbohydrate, 125 milligrams cholesterol, 614 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

Warm the leftover LAMB STEW for a quick meal. Serve it with RICE. Add a GREEN SALAD and SOURDOUGH BREAD. Finish with PINEAPPLE CHUNKS garnished with toasted COCONUT.

Shopping List

rice, salad greens, sourdough bread, pineapple chunks, coconut.

Friday: Express

So what if you're caught in traffic? Dinner will still be quick tonight with CORNY CLAM CHOWDER on the menu. Prepare 2 (10 3/4-ounce) cans condensed Manhattan clam chowder (the red one) according to directions. Add 1 (11-ounce) can drained Mexican-style corn; heat and eat. Serve with GRILLED CHEESE SANDWICHES on PUMPERNICKEL BREAD. Add DILL PICKLES. For dessert, halve KIWIFRUIT and eat it with a spoon.

Shopping List

condensed Manhattan clam chowder, canned Mexican-style corn, cheese, pumpernickel bread, dill pickles, kiwifruit.

Saturday: Easy Entertaining

Make guests feel welcome when you serve ROASTED SALMON WITH RED POTATOES for dinner tonight. Add steamed fresh SUGAR SNAP PEAS, a RED-TIPPED LETTUCE SALAD sprinkled with crumbled GORGONZOLA CHEESE, and WHOLE-GRAIN ROLLS.

HOT BANANAS WITH TOASTED PECANS are a special dessert: Heat oven to 450 degrees. Coat a jelly-roll pan with nonstick foil. In a small bowl, combine 1/3 cup light brown sugar, 1/4 cup fresh lemon juice, 1 tablespoon butter and 1/4 teaspoon cinnamon. Cut 4 large ripe, firm bananas in half lengthwise. Place bananas cut sides up on pan. Bake 4 minutes. Drizzle sugar mixture evenly over bananas and sprinkle with 1/4 cup toasted pecans. Bake 3 more minutes. Cut each banana piece into thirds crosswise. Serve with VANILLA ICE CREAM. Drizzle extra sauce over ice cream.

Shopping List

canola oil, orange, white wine vinegar, fresh dill, capers, red potatoes, salmon fillets, fresh sugar snap peas, red-tipped lettuce, crumbled gorgonzola cheese, whole-grain rolls, light brown sugar, lemon, butter, cinnamon, bananas, pecans, vanilla ice cream.

ROASTED SALMON WITH RED POTATOES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 3 tablespoons canola oil
  • 3 tablespoons fresh orange juice
  • 3 tablespoons white wine vinegar
  • 1/2 teaspoon grated orange peel
  • 1 teaspoon chopped fresh dill
  • 1 tablespoon capers, drained
  • 12 small red potatoes (about 1 1/2 pounds)
  • 4 (5- or 6-ounce) salmon fillets, skin removed

Heat oven to 425 degrees. In a small bowl, combine oil, juice, vinegar, orange peel, dill and capers; whisk to blend. Place potatoes in a large bowl; add 2 tablespoons of the just-prepared vinaigrette and toss to coat. Arrange potatoes in a single layer in a 15-by-10-inch baking pan covered with nonstick foil. Bake 20 minutes. Push potatoes to the sides of pan. Spread each fillet with about 2 tablespoons vinaigrette and arrange in center of pan. Bake 13 to 15 minutes or until fish is opaque throughout and potatoes are tender. Transfer salmon and potatoes to a serving platter and serve immediately. Drizzle with any remaining vinaigrette.

Per serving: 406 calories, 33 grams protein, 17 grams fat (38 percent calories from fat), 2 grams saturated fat, 29 grams carbohydrate, 66 milligrams cholesterol, 203 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for January 20, 2019

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

Sunday: Family

Gather the family for BOURBON-ROASTED PORK LOIN. Serve with BAKED SWEET POTATOES and garnish with fresh ORANGE SLICES. Add SUGAR SNAP PEAS and SOURDOUGH BREAD. For dessert, try COCONUT CREAM PIE.

Plan

Save enough pork and pie for Monday.

Shopping List

boneless pork loin roast, bourbon, French or other grainy mustard, honey, brown sugar, Sriracha, fine sea salt or other salt, pepper, olive oil, onions, Gala or Fuji apples, sweet potatoes, oranges, sugar snap peas, sourdough bread, coconut cream pie.

BOURBON-ROASTED PORK LOIN

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: 55 to 65 minutes; Standing time: 5 minutes

  • 1 (3-pound) boneless pork loin roast
  • 1/4 cup bourbon
  • 1/4 cup French or other grainy mustard
  • 2 tablespoons honey
  • 2 tablespoons brown sugar
  • 1 teaspoon Sriracha
  • 1 teaspoon fine sea salt or other salt, plus more to taste
  • Freshly ground pepper to taste
  • 2 tablespoons olive oil
  • 2 medium onions, thinly sliced, rinsed and patted dry
  • 2 Gala or Fuji apples, unpeeled, cored and cut into 6 pieces each

Place oven rack in center of oven. Heat oven to 400 degrees. Using a sharp knife, cut a diamond-shaped pattern in the top layer of roast; do not cut deeply into the meat. In a small bowl, combine the bourbon, mustard, honey, sugar, Sriracha, 1 teaspoon salt and a few grinds of pepper; mix well. Rub over all sides of roast; set aside. Heat oil in Dutch oven on medium. Add onions and apples; season with salt and pepper and cook, stirring regularly, for 10 minutes or until onions and apples are softened. Spoon mixture into roasting pan; arrange pork on top. Roast, uncovered, 45 to 55 minutes, basting a couple of times, until internal temperature reaches 135 degrees. Remove from oven; rest 5 minutes before slicing. Serve with apples, onions and pan juices. (Adapted from "Everyday Dorie," Dorie Greenspan, Houghton Mifflin Harcourt.)

Per serving: 241 calories, 23 grams protein, 10 grams fat (38 percent calories from fat), 3.1 grams saturated fat, 12 grams carbohydrate, 64 milligrams cholesterol, 176 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make a quick PORK STIR-FRY with Sunday's leftover pork (cut into strips) and a package of any frozen stir-fry vegetables. Mix the pork-vegetable combo with prepared stir-fry sauce and serve the mixture over RICE. Add CRUSTY BREAD. If you're lucky, leftover PIE is waiting for you for dessert.

Shopping List

any frozen stir-fry vegetables, stir-fry sauce, rice, crusty bread.

Tuesday: Express

Run to the store and wrap up tonight's dinner with RANCH WRAPS. Top 4 (7- or 8-inch) flour tortillas with 8 thin slices cooked turkey breast, 1 large thinly sliced tomato, 1 cup shredded carrots, 1 cup shredded lettuce, 2 ounces shredded cheddar cheese and 1/4 cup ranch salad dressing. Roll tightly and serve. Heat canned reduced-sodium PINTO BEANS for your side. For dessert, PEARS are easy.

Shopping List

flour tortillas, sliced cooked turkey breast, tomato, shredded carrots, shredded lettuce, shredded cheddar cheese, ranch salad dressing, canned reduced-sodium pinto beans, pears.

Wednesday: Budget

You'll be happy as a clam with the money you save serving -- what else? -- CLAM CHOWDER tonight. In a saucepan, mix 1 (4-ounce) can unsalted chicken broth, 1/4 teaspoon dried thyme, 1/8 teaspoon white or black pepper, 3 medium peeled and cubed potatoes, 1 rib sliced celery and 1 medium chopped onion. Bring to a boil; cover and cook on low 15 minutes or until vegetables are soft. In a medium bowl, gradually mix 1 1/2 cups 1 percent milk and 2 tablespoons flour until smooth. Slowly add mixture to broth. Add 2 (6 1/2-ounce) cans minced clams. Cook until boiling and liquid begins to thicken, stirring constantly. Serve immediately. Add a GREEN SALAD and WHOLE-GRAIN ROLLS to this easy meal. For dessert, TANGERINES are light.

Plan

To save time on Thursday, cook 1 1/2 cups brown rice in 3 cups water tonight.

Shopping List

unsalted chicken broth, dried thyme, white or black pepper, potatoes, celery, onion, 1 percent milk, flour, canned minced clams, salad greens, whole-grain rolls, tangerines.

Thursday: Meatless

Enjoy the nutty flavor of brown rice in VEGETABLE PILAF. Serve the flavorful rice-vegetable melange with a MIXED GREEN SALAD and CRUSTY BREAD. STRAWBERRY ICE CREAM is a perfect dessert.

Plan

Save half the pilaf and enough ice cream for Friday.

Shopping List

canola oil, fresh broccoli, fresh carrots, onion, fresh mushrooms, garlic, dried thyme, dried basil, coarse salt, pepper, brown rice, pecans, parmesan cheese, mixed greens, crusty bread, strawberry ice cream.

VEGETABLE PILAF

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 8 to 12 minutes, plus rice and pecans

  • 1 tablespoon canola oil
  • 2 cups coarsely chopped fresh broccoli
  • 3 medium carrots, julienned
  • 1 large onion, chopped
  • 1 1/2 cups sliced fresh mushrooms
  • 3 cloves garlic, minced
  • 3/4 teaspoon dried thyme
  • 3/4 teaspoon dried basil
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 5 cups cooked brown rice
  • 1/2 cup toasted chopped pecans (see Note)
  • Freshly grated parmesan cheese for garnish

In a large nonstick skillet, heat oil to medium. Add broccoli, carrots and onion. Cook and stir 5 to 7 minutes or until broccoli and carrots are soft and onion is beginning to brown. Add mushrooms, garlic, thyme, basil, salt and pepper. Cook and stir 2 to 3 minutes or until mushrooms are tender. Add rice and pecans; cook and stir 1 to 2 minutes, until well-blended and thoroughly heated. Just before serving, sprinkle with cheese if desired.

Note: To toast pecans, place on baking sheet and bake 5 to 7 minutes at 350 degrees, or until nuts are fragrant and just beginning to darken.

Per serving: 232 calories, 6 grams protein, 8 grams fat (30 percent calories from fat), 0.8 gram saturated fat, 36 grams carbohydrate, no cholesterol, 214 milligrams sodium, 5 grams fiber.

Friday: Kids

The kids will think you're cool when you serve them STUFFED PITAS using leftover pilaf. Line the pitas with lettuce leaves. Combine the leftover pilaf with a 10-ounce package of cooked carved chicken breasts. Add a little unsalted broth or water to moisten if necessary. Heat the mixture and stuff the pitas. Serve them with baked CORN CHIPS. For dessert, you probably noticed that the leftover STRAWBERRY ICE CREAM needs some CHOCOLATE SAUCE.

Shopping List

pita bread, lettuce, packaged cooked carved chicken breasts, any unsalted broth, baked corn chips, chocolate sauce.

Saturday: Easy Entertaining

Your guests will feel special when you serve them FILETS MIGNONS WITH BLUE CHEESE SAUCE. ROASTED RED POTATOES and SPINACH SOUFFLE (from frozen) are easy accompaniments. Add DINNER ROLLS. For dessert, RASPBERRY SORBET is delicious.

Shopping List

filets mignons, garlic, black pepper, unsalted beef broth, dry red wine, blue cheese, red potatoes, frozen spinach souffle, dinner rolls, raspberry sorbet.

FILETS MIGNONS WITH BLUE CHEESE SAUCE

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: 16 to 18 minutes

  • 4 filets mignons, 1 inch thick (4 to 5 ounces)
  • 1 large clove garlic, crushed
  • 1/4 teaspoon cracked black pepper
  • 1/2 cup unsalted beef broth
  • 1/4 cup dry red wine
  • 1/4 cup crumbled blue cheese

Heat a large nonstick skillet to medium. Combine garlic and pepper in a bowl. Press evenly into both sides of each steak. Place steaks in skillet. Cook 10 to 13 minutes for medium-rare to medium, turning occasionally. Remove from skillet; keep warm. In same skillet, add broth and wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until sauce is reduced by half. Spoon sauce over steaks and sprinkle with cheese.

Per serving: 191 calories, 26 grams protein, 8 grams fat (39 percent calories from fat), 3.7 grams saturated fat, 1 gram carbohydrate, 72 milligrams cholesterol, 183 milligrams sodium, no fiber.

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