health

7 Day Menu Planner for May 19, 2019

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

Sunday: Family

Treat the family to OVEN-FRIED BARBECUE CHICKEN. Heat oven to 400 degrees. Pour 1 1/2 cups buttermilk into large shallow dish. In a medium bowl, mix 1 1/2 cups flour, 1 teaspoon coarse salt and 1 teaspoon pepper. Dip 4 thighs, 4 legs and 3 breasts (all bone-in and skinless) in buttermilk and drain excess liquid, then dip in flour, shaking off excess. Coat both sides of chicken with cooking spray and place meaty side down in an ungreased 15-by-10-inch rimmed baking pan. Bake 40 to 45 minutes or until chicken is crisp and internal temperature is 165 degrees. Meanwhile, mix 1/2 cup barbecue sauce and 2 tablespoons honey. Five minutes before chicken is done, brush with sauce. Buy deli POTATO SALAD and COLESLAW as accompaniments. Add WHOLE-GRAIN ROLLS. For dessert, enjoy a big bowl of FRESH STRAWBERRIES with light whipped cream.

Tip

Treat the family to OVEN-FRIED BARBECUE CHICKEN. Heat oven to 400 degrees. Pour 1 1/2 cups buttermilk into large shallow dish. In a medium bowl, mix 1 1/2 cups flour, 1 teaspoon coarse salt and 1 teaspoon pepper. Dip 4 thighs, 4 legs and 3 breasts (all bone-in and skinless) in buttermilk and drain excess liquid, then dip in flour, shaking off excess. Coat both sides of chicken with cooking spray and place meaty side down in an ungreased 15-by-10-inch rimmed baking pan. Bake 40 to 45 minutes or until chicken is crisp and internal temperature is 165 degrees. Meanwhile, mix 1/2 cup barbecue sauce and 2 tablespoons honey. Five minutes before chicken is done, brush with sauce. Buy deli POTATO SALAD and COLESLAW as accompaniments. Add WHOLE-GRAIN ROLLS. For dessert, enjoy a big bowl of FRESH STRAWBERRIES with light whipped cream.

Plan

Save enough chicken, potato salad and coleslaw for Monday.

Shopping List

buttermilk, flour, coarse salt, pepper, bone-in skinless chicken thighs, legs and breasts, cooking spray, barbecue sauce, honey, deli potato salad, deli coleslaw, whole-grain rolls, fresh strawberries, light whipped cream.

Monday: Heat and Eat

Planning a Memorial Day picnic today will be easy because the leftover CHICKEN, POTATO SALAD and COLESLAW are all ready. Add DEVILED EGGS, PICKLES and OLIVES along with CRUSTY ROLLS. Now all you have to do is show your spirit and make a LEMON YOGURT POUND CAKE. Let's celebrate!

Plan

Save enough cake for Tuesday.

Shopping List

deviled eggs, pickles, olives, crusty rolls, cooking spray, flour, granulated sugar, butter, lemons, eggs, regular table salt, baking soda, baking powder, plain Greek-style yogurt, powdered sugar.

LEMON YOGURT POUND CAKE

Servings: makes 16 slices

Prep time: 20 minutes

Cook time: 1 hour, 5 minutes; cooling: 1 hour in pan; 1 hour on plate

  • 2 1/2 cups flour, plus more for dusting
  • 3 cups granulated sugar, divided
  • 1 cup softened butter
  • 2 tablespoons lemon zest (yellow part only) (3 to 4 lemons)
  • 6 tablespoons fresh lemon juice, divided (about 3 lemons)
  • 6 eggs
  • 1 tablespoon regular table salt
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 cup plain Greek-style yogurt
  • 3/4 cup powdered sugar

Heat oven to 325 degrees. Lightly coat a 12-cup Bundt pan with cooking spray; sprinkle with flour, shaking off extra. Chill. With an electric mixer, beat together granulated sugar, butter and zest at medium speed 4 to 5 minutes or until fluffy. Add 1/4 cup lemon juice; beat until blended. Add eggs, 1 at a time, beating just until yellow disappears. In a medium bowl, whisk together flour, salt, baking soda and baking powder. Add to butter mixture alternately with yogurt, beginning and ending with flour mixture. Beat at low speed just until blended after each addition. Pour batter into prepared pan. Bake 1 hour and 5 minutes or until a long wooden pick inserted in center comes out clean. Cool cake in pan on wire rack 1 hour. Transfer cake to plate and invert; cool completely about 1 hour. In a small bowl, whisk together powdered sugar and remaining 2 tablespoons juice until smooth. Drizzle glaze over cake. (Adapted from "Cabot Creamery Cookbook," Oxmoor House.)

Per serving: 378 calories, 6 grams protein, 14 grams fat (32 percent calories from fat), 7.9 grams saturated fat, 60 grams carbohydrate, 101 milligrams cholesterol, 622 milligrams sodium, 1 gram fiber.

Tuesday: Budget

This SPINACH AND ARTICHOKE CRAB SALAD uses imitation king crab, so you can have an elegant salad at a surprisingly low cost. In a large mixing bowl, combine 2 tablespoons sliced black olives and 1 (14-ounce) can quartered, water-packed artichokes. Break apart 1 (8-ounce) package refrigerated imitation king crab meat and add to bowl. Add 1 (2-ounce) jar drained diced pimientos, 2 teaspoons Dijon mustard, 1 cup refrigerated spinach dip, and coarse salt and pepper to taste. Gently mix until well-blended. Spoon onto a serving platter that has been covered with a bed of 4 to 6 cups fresh baby spinach. Garnish platter with 2 medium tomatoes cut into wedges and 4 quartered hard-cooked eggs. Serve with deli BEAN SOUP if you'd like, and add a BAGUETTE. Leftover CAKE is an easy dessert.

Shopping List

black olives, canned quartered, water-packed artichokes, refrigerated imitation king crab meat, jarred diced pimientos, Dijon mustard, refrigerated spinach dip, coarse salt, pepper, fresh baby spinach, tomatoes, eggs, deli bean soup if desired, baguette.

Wednesday: Meatless

Put INTERNATIONAL VEGETABLE SOUP on your list of favorites. Add a MIXED GREEN SALAD and serve the soup with CHEESE TOAST (shredded cheddar cheese melted on whole-grain toast). SLICED PEACHES are dessert.

Shopping List

canned reduced-sodium black beans, canned pinto beans, canned diced tomatoes with green peppers, celery and onion, frozen or canned corn, unsalted vegetable broth, red potatoes, frozen chopped onions, medium salsa, frozen green beans, mixed greens, shredded cheddar cheese, whole-grain bread, peaches.

INTERNATIONAL VEGETABLE SOUP

Servings: makes about 12 cups

Prep time: less than 15 minutes

Cook time: 8 hours on low

  • 1 (15-ounce) can reduced-sodium black beans
  • 1 (15-ounce) can pinto beans, rinsed
  • 2 (14 1/2-ounce) cans diced tomatoes with green peppers, celery and onion, with juice
  • 2 cups frozen or canned corn, rinsed
  • 1 (14-ounce) can unsalted vegetable broth
  • 2 medium red potatoes, cut into 3/4-inch pieces
  • 1 cup frozen chopped onions
  • 1 cup medium salsa
  • 1 cup frozen green beans

In a 4-quart or larger slow cooker, combine black beans, pinto beans, tomatoes, corn, broth, potatoes, onions, salsa and green beans. Mix well. Cover and cook on low 8 hours or until vegetables are tender. Thin with additional broth or water if desired.

Per cup: 152 calories, 6 grams protein, no fat (no calories from fat), no saturated fat, 32 grams carbohydrate, no cholesterol, 260 milligrams sodium, 6 grams fiber.

Thursday: Express

Stop by the deli for TURKEY AND SWISS SANDWICHES ON WHOLE-GRAIN BREAD. Add a LETTUCE AND TOMATO SALAD and BAKED CHIPS. FRESH PINEAPPLE is your dessert.

Shopping List

deli turkey and Swiss sandwiches on whole-grain bread, lettuce, tomatoes, baked chips, fresh pineapple.

Friday: Kids

The kids won't be able to resist SLOPPY JACQUES. In a large nonstick skillet, cook 1 pound lean ground beef 5 or 6 minutes or until no longer pink; drain. Stir in 2 tablespoons flour; mix well. Add 1 (10 1/2-ounce) can condensed French onion soup. Cook and stir over medium heat until bubbly. Continue cooking and stirring 2 more minutes or until sauce thickens. Spoon onto toasted whole-grain hamburger buns. The kids will want OVEN FRIES (from frozen) with their sandwiches. Add STUFFED CELERY BOATS (celery sticks stuffed with any cheese spread). OATMEAL COOKIES work wonders for dessert.

Tip

The kids won't be able to resist SLOPPY JACQUES. In a large nonstick skillet, cook 1 pound lean ground beef 5 or 6 minutes or until no longer pink; drain. Stir in 2 tablespoons flour; mix well. Add 1 (10 1/2-ounce) can condensed French onion soup. Cook and stir over medium heat until bubbly. Continue cooking and stirring 2 more minutes or until sauce thickens. Spoon onto toasted whole-grain hamburger buns. The kids will want OVEN FRIES (from frozen) with their sandwiches. Add STUFFED CELERY BOATS (celery sticks stuffed with any cheese spread). OATMEAL COOKIES work wonders for dessert.

Shopping List

lean ground beef, flour, canned condensed French onion soup, whole-grain hamburger buns, frozen oven fries, celery, any cheese spread, oatmeal cookies, barbecue sauce (if desired).

Saturday: Easy Entertaining

Your lucky guests will rave over these SCALLOPS IN PEANUT SAUCE. Serve the flavorful combination over SPAGHETTI. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. For a refreshing finale, try FRESH FRUIT SORBET. Place 2 1/2 cups (about 1 pound) any packaged frozen fruit pieces and 2 tablespoons sugar (or more to taste) into a food processor. Puree fruit by pulsing processor while gradually adding 1/4 cup unsweetened apple juice over 2 minutes or just until sorbet becomes well-blended, smooth and creamy. Freeze or serve immediately with CHOCOLATE WAFERS.

Tip

Your lucky guests will rave over these SCALLOPS IN PEANUT SAUCE. Serve the flavorful combination over SPAGHETTI. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. For a refreshing finale, try FRESH FRUIT SORBET. Place 2 1/2 cups (about 1 pound) any packaged frozen fruit pieces and 2 tablespoons sugar (or more to taste) into a food processor. Puree fruit by pulsing processor while gradually adding 1/4 cup unsweetened apple juice over 2 minutes or just until sorbet becomes well-blended, smooth and creamy. Freeze or serve immediately with CHOCOLATE WAFERS.

Shopping List

shredded carrots, sea scallops, teriyaki sauce, reduced-fat creamy peanut butter, cornstarch, coriander, crushed red pepper, fresh snow peas, green onions, roasted peanuts, spaghetti, red-tipped lettuce, whole-grain rolls, any packaged frozen fruit pieces, sugar, unsweetened apple juice, chocolate wafers.

SCALLOPS IN PEANUT SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 to 27 minutes

  • 1 1/2 cups shredded carrots
  • 12 to 16 sea scallops (1 pound)
  • 2 tablespoons teriyaki sauce
  • 1/4 cup reduced-fat creamy peanut butter
  • 1 teaspoon cornstarch
  • 3/4 teaspoon coriander
  • 1/8 teaspoon crushed red pepper
  • 1 1/2 cups fresh snow peas
  • Sliced green onions for garnish
  • Roasted peanuts for garnish

Heat oven to 450 degrees. On two 18-by-12-inch pieces of heavy-duty foil, divide carrots in an even layer; top each with half of scallops. Combine teriyaki sauce, peanut butter, cornstarch, coriander and red pepper; blend until smooth. Spoon sauce evenly over scallops; arrange and divide snow peas on top of scallops in an even layer. Double-fold foil to make a packet. Place packets in a rimmed baking pan. Bake 25 to 27 minutes. Remove from oven. Open packets away from your face to allow steam to escape. Arrange contents of both packets on one serving platter; garnish with green onions and peanuts. Serve immediately.

Per serving: 221 calories, 19 grams protein, 7 grams fat (27 percent calories from fat), 1.4 grams saturated fat, 21 grams carbohydrate, 27 milligrams cholesterol, 802 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for May 12, 2019

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

Sunday: Family

Keep it simple today and prepare your own ROAST TURKEY BREAST. Add canned whole-berry CRANBERRY SAUCE on the side. Serve with NEW POTATOES AND GREEN BEANS WITH DILL SAUCE. Add a ROMAINE SALAD and DINNER ROLLS. For dessert, make PEACH SHORTCAKE by spooning Nutella on shortcake shells and covering with sliced peaches. Garnish with light whipped cream.

Tip

Keep it simple today and prepare your own ROAST TURKEY BREAST. Add canned whole-berry CRANBERRY SAUCE on the side. Serve with NEW POTATOES AND GREEN BEANS WITH DILL SAUCE. Add a ROMAINE SALAD and DINNER ROLLS. For dessert, make PEACH SHORTCAKE by spooning Nutella on shortcake shells and covering with sliced peaches. Garnish with light whipped cream.

Plan

Save enough turkey, half the cranberry sauce, and enough peaches and shortcakes for Monday.

Shopping List

turkey breast, canned whole-berry cranberry sauce, vegetable bouillon cube, flour, new potatoes, fresh green beans, pepper, fresh dill, lemon, romaine, dinner rolls, Nutella, shortcake shells, peaches, light whipped cream.

NEW POTATOES AND GREEN BEANS WITH DILL SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 2 cups water, divided
  • 1 extra-large vegetable bouillon cube
  • 2 tablespoons flour
  • 2 pounds small new potatoes, quartered
  • 1/2 pound fresh green beans, trimmed
  • 1/2 teaspoon pepper
  • 1 tablespoon fresh chopped dill
  • 2 tablespoons fresh lemon juice

Bring 1 3/4 cups water and bouillon cube to a boil in a large skillet, stirring until cube dissolves; cool slightly. Whisk flour gradually into remaining 1/4 cup water; add to broth and cook over medium-high heat, whisking constantly, 2 minutes or until mixture is slightly thickened. Reduce heat to medium; add potatoes and cook, covered, 15 minutes. Add beans and cook, covered, 8 minutes or until tender. Stir in pepper, dill and lemon juice. Serve immediately.

Per serving: 213 calories, 6 grams protein, no fat (no calories from fat), no saturated fat, 48 grams carbohydrate, no cholesterol, 373 milligrams sodium, 7 grams fiber.

Monday: Heat and Eat

Make simple TURKEY-CRANBERRY WRAPS for dinner tonight. Heat 6 large flour tortillas according to directions. Mix together leftover cranberry sauce, 2 tablespoons spicy brown mustard and 1/2 teaspoon ground ginger. Spread evenly on one side of each tortilla. Top with thinly sliced or chopped leftover turkey breast, 3 sliced green onions, 2 tablespoons toasted pecans and 1 cup shredded lettuce. Roll and serve with PLANTAIN CHIPS. Add PICKLES, OLIVES and CELERY STICKS to munch on. Dessert is leftover SHORTCAKES topped with leftover PEACHES.

Shopping List

large flour tortillas, spicy brown mustard, ground ginger, green onions, pecans, lettuce, plantain chips, pickles, olives, celery.

Tuesday: Budget

Save some money tonight and prepare CAJUN BEEF SKILLET. Serve with COLESLAW and WHOLE-GRAIN ROLLS. PEARS are dessert.

Shopping List

lean ground beef, onion, canned crushed tomatoes, Cajun spice mix, thin spaghetti, frozen sliced okra, coleslaw, whole-grain rolls, pears.

CAJUN BEEF SKILLET

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: about 20 minutes

  • 8 ounces lean ground beef
  • 1 cup chopped onion
  • 1 (14 1/2-ounce) can crushed tomatoes
  • 2 1/2 cups water
  • 2 teaspoons Cajun spice mix
  • 8 ounces thin spaghetti, broken into 4-inch pieces
  • 1 (10-ounce) package frozen sliced okra

Cook beef and onion in a nonstick skillet for 6 minutes on medium or until beef is no longer pink and onions are softened; drain. Add tomatoes, water and spice mix and bring to a boil. Stir in spaghetti. Gently boil 6 minutes uncovered or until liquid has thickened and spaghetti is limp, stirring often. Reduce heat to low, stir in okra and cook 6 minutes or until liquid is almost absorbed but still saucy.

Per serving: 381 calories, 22 grams protein, 7 grams fat (17 percent calories from fat), 2.2 grams saturated fat, 58 grams carbohydrate, 32 milligrams cholesterol, 213 milligrams sodium, 5 grams fiber.

Wednesday: Meatless

You'll be glad you made SPAGHETTI WITH ARUGULA PESTO for dinner tonight. Cook 12 ounces whole-grain spaghetti according to directions; reserve 1/2 cup cooking water. Meanwhile, with the motor running, drop 2 peeled medium cloves of garlic in a food processor fitted with the metal blade; process until minced. Stop the machine and add 1/2 cup toasted pine nuts and 4 cups arugula; process until finely minced. With motor running, add 5 tablespoons extra virgin olive oil in a thin stream. Scrape down sides of bowl. Add 2 tablespoons fresh lemon juice and freshly ground black pepper. Toss with spaghetti; add enough reserved pasta liquid to make the pasta a little saucy. Divide among pasta bowls; garnish with 2 cored, seeded and diced plum tomatoes. (Adapted from "50 Best Plants on the Planet," Cathy Thomas, Chronicle Books.) Add a SPINACH SALAD WITH HARD-COOKED EGG WEDGES and ITALIAN BREAD. Enjoy FRESH STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Thursday.

Shopping List

whole-grain spaghetti, garlic, pine nuts, arugula, extra-virgin olive oil, lemon, pepper, plum tomatoes, fresh spinach, eggs, Italian bread, fresh strawberries.

Thursday: Express

Make it quick tonight with PIEROGIES PICANTE. In a large pan, heat 1 (16.9-ounce) package frozen potato-and-onion pierogies in boiling water for 5 minutes or until they float; drain. Meanwhile, in a medium skillet combine 1 (15-ounce) can chili with beans and 1 cup salsa or picante sauce. Cook and stir on medium-high for 4 minutes or until bubbly. Stir in 1 cup frozen corn; reduce heat to medium. Cook and stir 7 minutes or until hot. Spoon chili sauce over hot pierogies; sprinkle with 1 cup shredded reduced-fat sharp cheddar cheese. Serve with a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Make instant LEMON PUDDING with 1 percent milk for dessert. Top with leftover STRAWBERRIES.

Shopping List

frozen potato-and-onion pierogies, canned reduced-fat chili with beans, salsa or picante sauce, frozen corn, shredded reduced-fat sharp cheddar cheese, packaged green salad, whole-grain rolls, instant lemon pudding, 1 percent milk.

Friday: Kids

Both you and the kids will appreciate letting them pick their favorite frozen or take-and-bake PIZZA for tonight. Dip BABY CARROTS and CELERY STICKS into light ranch dressing as an accompaniment. PLUMS are your dessert.

Shopping List

frozen or take-and-bake pizza, baby carrots, celery, light ranch dressing, plums.

Saturday: Easy Entertaining

Invite guests for PAN-ROASTED HALIBUT. Serve with GREEK RICE-STUFFED TOMATOES. Heat oven to 425 degrees. Slice tops off of 8 large tomatoes and remove a thin slice from bottom (for stability). Scoop out insides of tomatoes and discard. Turn tomatoes over on paper towels to drain. In a large bowl, combine 3 cups cooked rice, 1/2 cup minced red onion, 3/4 cup crumbled Greek feta, 1/2 cup chopped parsley and 1/2 teaspoon coarse salt; mix well. Divide rice mixture evenly and fill tomatoes, drizzle with 3 tablespoons olive oil and place in a 9-by-13-inch baking dish coated with cooking spray. Bake 20 to 25 minutes or until heated through. Add a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. For dessert, spoon HOT FUDGE SAUCE over VANILLA ICE CREAM.

Shopping List

halibut (or cod) fillets, unsalted butter, coarse salt, pepper, panko, olive oil, grape tomatoes, fresh spinach, large tomatoes, rice, red onion, Greek feta, parsley, cooking spray, Boston lettuce, sourdough bread, hot fudge sauce, vanilla ice cream.

PAN-ROASTED HALIBUT

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: fewer than 20 minutes

  • 4 (6-ounce) halibut (or cod) fillets
  • 3 tablespoons unsalted butter, melted
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 1/2 to 2 cups panko
  • 2 tablespoons olive oil
  • 1 cup halved grape tomatoes
  • 1 (10-ounce) package fresh spinach

Heat oven to 425 degrees. Brush fish with melted butter; season with salt and pepper. Coat fish evenly with panko, pressing to adhere. Cook fish in hot oil in a large ovenproof skillet on medium-high for 3 minutes. Turn; add tomatoes. Bake 10 minutes or just until opaque. Cover and microwave spinach in 2 teaspoons water 2 to 3 minutes on high (100 percent power) or until wilted; drain. Serve fish over spinach. (Adapted from "Martina's Kitchen Mix" by Martina McBride, Time Inc.)

Per serving: 395 calories, 37 grams protein, 18 grams fat (41 percent calories from fat), 7 grams saturated fat, 21 grams carbohydrate, 106 milligrams cholesterol, 452 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for May 05, 2019

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

Sunday: Family

Tell Mother to relax because her admirers made BAKED EGG IN AVOCADO for her on her special day. Heat oven to 425 degrees. For 4 eggs: Halve 2 avocados, leaving the shells on but discarding pits, and place on regular-size muffin tins to balance. Scoop out enough flesh from each half to make room for the egg. Place 1 egg in each avocado half; bake 20 to 25 minutes or until egg is cooked to desired doneness. Sprinkle with paprika and season with coarse salt and pepper. (Adapted from swirlsofflavor.com.)

To serve, place avocado on a bed of shredded lettuce; drizzle with lime juice. Serve with SALSA. Add ROASTED ASPARAGUS, CANADIAN BACON and TOASTED ENGLISH MUFFINS. Mom will increase your allowance when she sees the BALSAMIC STRAWBERRIES you have prepared for dessert.

Plan

Save enough asparagus and some fresh strawberries for Monday.

Shopping List

avocados, eggs, paprika, coarse salt, pepper, lettuce, limes, salsa, asparagus, Canadian bacon, English muffins, confectioner's sugar, balsamic vinegar, cornstarch, black peppercorns, strawberries.

BALSAMIC STRAWBERRIES

Servings: makes 4 servings

Prep time: about 10 minutes

Cook time: about 5 minutes

  • 1/2 cup confectioner's sugar
  • 1/2 cup balsamic vinegar
  • 1 teaspoon cornstarch
  • 1/8 to 1/4 teaspoon coarsely ground black peppercorns
  • 4 cups sliced strawberries

In a small saucepan, mix sugar, vinegar and cornstarch. Bring to a boil on medium-high, stirring frequently. Stir in pepper. Reduce heat to low; simmer 2 minutes or until syrup begins to thicken. Divide strawberries among dessert dishes. Drizzle with syrup.

Per serving: 142 calories, 1 gram protein, 1 gram fat (3 percent calories from fat), no saturated fat, 35 grams carbohydrate, no cholesterol, 10 milligrams sodium, 3 grams fiber.

Monday: Express

Take it easy tonight and stir some curry powder into deli CHICKEN SALAD. Spread it on toasted whole-grain bread and add lettuce on top. Arrange sliced HARD-COOKED EGGS and TOMATO WEDGES on each plate. Squeeze a lemon over the leftover ASPARAGUS and serve it cold. Some leftover FRESH STRAWBERRIES topped with light whipped cream are dessert.

Shopping List

curry powder, deli chicken salad, whole-grain bread, lettuce, eggs, tomatoes, lemon, light whipped cream.

Tuesday: Kids

Do you remember your scout days and treats like CAMPFIRE HOT DOGS? Brown 1/2 pound lean ground beef over medium-high heat for 4 minutes or until no longer pink; drain. Add 2 cups red pasta sauce and 1 (15- to 19-ounce) can vegetarian baked beans. Bring to a boil. Reduce heat to low and simmer 5 minutes. Meanwhile, cook 8 hot dogs (read the label for the ones with the least sodium and fat) and arrange them in whole-grain hot dog buns. Spoon the beef mixture over the hot dogs and garnish with a little shredded cheddar cheese. Serve with BAKED CHIPS and STEAMED CARROTS. Slurp a frozen FRUIT JUICE BAR for dessert.

Shopping List

lean ground beef, red pasta sauce, canned vegetarian baked beans, less-sodium less-fat hot dogs, whole-grain hot dog buns, shredded cheddar cheese, baked chips, fresh carrots, any frozen fruit juice bars.

Wednesday: Meatless

We didn't miss meat when we ate CHEESE RAVIOLI WITH TOMATO SAUCE for dinner. Cook 12 to 16 ounces refrigerated cheese ravioli according to directions. Meanwhile, in a large bowl, combine 1 cup tomato sauce, 1 (16-ounce) can rinsed reduced-sodium chickpeas, 1 cup halved grape tomatoes, 1 tablespoon olive oil, 1 tablespoon dried basil, 1/2 teaspoon minced garlic and 1/8 teaspoon coarse salt; mix well. Add the cooked ravioli; toss gently to mix and coat, and serve immediately. Accompany it with a ROMAINE SALAD and GARLIC BREAD. FRESH PINEAPPLE is good for dessert.

Shopping List

refrigerated cheese ravioli, tomato sauce, canned reduced-sodium chickpeas, grape tomatoes, olive oil, dried basil, garlic, coarse salt, romaine, garlic bread, fresh pineapple.

Thursday: Budget

You can't help saving money with ITALIAN VEGETABLE AND BEEF SOUP. Serve the soup with a SPINACH SALAD topped with fresh sliced mushrooms. Add WHOLE-GRAIN ROLLS. For dessert, RED AND GREEN GRAPES go down easy.

Plan

Save enough soup for Friday.

Shopping List

beef stew meat, coarse salt, pepper, dried Italian seasoning, unsalted beef broth, canned reduced-sodium chickpeas, canned diced tomatoes with garlic and onion, frozen mixed vegetables, ditalini or orzo or other small pasta, fresh spinach, fresh sliced mushrooms, whole-grain rolls, red and green grapes.

ITALIAN VEGETABLE AND BEEF SOUP

Servings: makes about 14 cups

Prep time: 10 minutes

Cook time: 8 hours on low, or 5 hours on high

  • 1 pound beef stew meat, cut into 3/4-inch pieces
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 teaspoon dried Italian seasoning
  • 2 (14-ounce) cans unsalted beef broth
  • 1 (15- to 19-ounce) can reduced-sodium chickpeas, drained
  • 1 (14 1/2-ounce) can diced tomatoes with garlic and onion, with liquid
  • 1 cup water
  • 2 cups frozen mixed vegetables
  • 1 cup ditalini or orzo or other small pasta

In a 4-quart or larger slow cooker, combine beef, salt, pepper, Italian seasoning, broth, chickpeas, tomatoes and water; mix well. Cover and cook on low 8 hours or on high 5 hours. Stir in mixed vegetables and pasta. Cover and continue cooking on high for 1 hour or until beef and pasta are tender. Stir before serving.

NOTE: Thin with extra broth or water if desired.

Per (1-cup) serving: 118 calories, 10 grams protein, 2 grams fat (18 percent calories from fat), 0.9 gram saturated fat, 14 grams carbohydrate, 20 milligrams cholesterol, 270 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Take advantage of its even better day-after flavor and serve the leftover SOUP for dinner. Add CRUSTY BREAD and MIXED GREENS. Make a CHOCOLATE BANANA PARFAIT for dessert by layering chocolate pudding with bananas and vanilla wafers.

Shopping List

crusty bread, mixed greens, chocolate pudding, bananas, vanilla wafers.

Saturday: Easy Entertaining

Invite guests for JERK-SEASONED PORK CHOPS. Serve with packaged YELLOW RICE and WHOLE-GRAIN ROLLS.

Add FIESTA BEANS AND CORN: Mix together rinsed canned reduced-sodium black beans with canned Mexican-style corn. Add a splash of fresh lime juice and some chopped cilantro. Season to taste with coarse salt and black pepper.

Dessert is CITRUS COOKIE CLOUDS: Top sugar cookies with a mixture of equal amounts of whipped topping and reduced-fat sour cream. Place half a fresh orange section on top.

Shopping List

allspice, coarse salt, dried thyme, ground coriander, cinnamon, nutmeg, garlic powder, cayenne pepper, canola oil, boneless center-cut loin pork chops, packaged yellow rice, whole-grain rolls, canned reduced-sodium black beans, canned Mexican-style corn, limes, cilantro, black pepper, sugar cookies, whipped topping, reduced-fat sour cream, oranges.

JERK-SEASONED PORK CHOPS

Servings: makes 6 chops

Prep time: 10 minutes; marinating time: 2 hours to overnight

Cook time: 10 to 12 minutes

  • 1 1/2 teaspoons allspice
  • 3/4 teaspoon coarse salt
  • 1 teaspoon dried thyme
  • 1 teaspoon ground coriander
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons canola oil
  • 6 (4-ounce) boneless center-cut loin pork chops, about 1/2 inch thick

Combine allspice, salt, thyme, coriander, cinnamon, nutmeg, garlic powder, cayenne pepper and oil; mix well. Spread seasoning mixture on both sides of each chop. Place chops in a resealable plastic bag or baking dish and cover. Refrigerate 2 hours or overnight. Place chops on rack in broiler pan; broil 4 to 5 inches from heat for 5 to 6 minutes per side or until browned and internal temperature reaches 145 degrees.

Per serving: 172 calories, 19 grams protein, 10 grams fat (53 percent calories from fat), 1.9 grams saturated fat, 2 grams carbohydrate, 57 milligrams cholesterol, 279 milligrams sodium, 1 gram fiber.

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