health

7 Day Menu Planner for June 02, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | June 2nd, 2019

Sunday: Family

Fire up the grill today for your own GRILLED CHICKEN BREASTS (boneless skinless halves) and use your favorite spice rub to boost the flavor.

Serve with WASABI SWEET POTATO FRIES: Heat oven to 400 degrees. Cut 2 pounds peeled sweet potatoes into thick "fingers" and place on a large roasting pan. Whisk 1 to 2 tablespoons olive oil and 1/4 to 1/2 teaspoon wasabi paste together. Drizzle it over potatoes; toss together using your hand. Sprinkle evenly with coarse salt; roast 20 to 25 minutes or until crisp and golden. Sprinkle with chopped fresh parsley; serve. (Adapted from "Virtually Vegan," Heather Whinney, Nourish magazine.)

Add ROASTED FRESH ASPARAGUS and DINNER ROLLS to your meal. Serve these easy FRUIT TARTS for dessert.

Tip

To make wasabi paste: Combine 1 tablespoon wasabi powder with 2 to 3 teaspoons water.

Plan

Grill some extra plain chicken (without rub) for Monday and save enough tarts for Tuesday.

Shopping List

boneless skinless chicken breast halves, spice rub, sweet potatoes, olive oil, wasabi paste, coarse salt, fresh parsley, fresh asparagus, dinner rolls, refrigerated piecrusts, fresh fruit (such as blueberries, raspberries or strawberries), strawberry glaze, light whipped cream.

FRUIT TARTS

Servings: makes 10 tarts

Prep time: less than 15 minutes

Cook time: 9 to 13 minutes; cooling time: 30 minutes; refrigeration time: 30 minutes

  • 1 (15-ounce) package refrigerated piecrusts (2 crusts)
  • 5 cups fresh fruit, such as blueberries, raspberries or sliced medium strawberries
  • 1 (16-ounce) jar strawberry glaze
  • Light whipped cream

Heat oven to 450 degrees. Unfold crusts; press out fold lines. With 4-inch round cutter, cut 5 rounds from each crust. Turn over ungreased, regular-size muffin tins and fit rounds over outside of each tin. Pinch 5 equally spaced pleats around sides of each crust. Prick each pastry cup generously with fork. Bake 9 to 13 minutes or until light golden brown. Allow to cool on the tins about 30 minutes. Remove from muffin tins to cool further.

Meanwhile, in a large bowl, combine fruit and glaze; stir gently to mix. Refrigerate 30 minutes or until thoroughly chilled. Just before serving, spoon 1/2 cup fruit mixture into each cooled tart crust. Garnish with whipped cream and serve immediately.

Per tart: 245 calories, 2 grams protein, 10 grams fat (35 percent calories from fat), 4.1 grams saturated fat, 40 grams carbohydrate, 4 milligrams cholesterol, 252 milligrams sodium, 2 grams fiber.


Monday: Heat and Eat

COBB SALAD makes good use of leftover chicken. In a large bowl, toss 12 cups torn romaine with 1/3 cup reduced-fat blue cheese dressing; divide among 4 dinner plates. Divide and arrange 2 cups leftover diced cooked chicken, 2 slices cooked and crumbled bacon and 3 seeded and chopped medium tomatoes among the plates. Top each salad with 1 to 2 tablespoons more blue cheese dressing. Add POPPY SEED MUFFINS. KIWI HALVES are your dessert.

Tip

To make your own reduced-fat blue cheese dressing: Whisk together 1/4 cup crumbled blue cheese, 2 tablespoons reduced-fat sour cream and 2 tablespoons low-fat mayonnaise. Stir in 1/4 cup buttermilk, 1 tablespoon white-wine vinegar, 1 tablespoon chopped fresh parsley and 1 tablespoon sliced green onion. Season with coarse salt and pepper to taste.

Shopping List

romaine, reduced-fat blue cheese dressing, bacon, tomatoes, poppy seed muffins, kiwi.


Tuesday: Meatless

FUSILLI VEGETABLE TOSS makes an easy no-meat meal. Add a SPINACH SALAD with hard-cooked egg wedges. Serve with GARLIC BREAD on the side. For dessert, warm the leftover TARTS.

Shopping List

fusilli (twist pasta), fresh broccoli, carrots, canned water-packed quartered artichokes, grape tomatoes, green onions, dried oregano, dried basil, Italian dressing with parmesan, feta cheese, fresh spinach, eggs, garlic bread.

FUSILLI VEGETABLE TOSS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: for the pasta; chilling time: 2 hours

  • 3 cups fusilli
  • 1 cup fresh broccoli florets
  • 1 cup carrots, shredded
  • 1 (14-ounce) can water-packed quartered artichokes, drained
  • 1 cup grape tomatoes, halved
  • 4 green onions, sliced
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • 1/4 cup Italian dressing with parmesan
  • 1/2 cup crumbled feta cheese

Cook fusilli according to directions. Just before pasta is done, add broccoli and carrots and cook 1 minute; drain. Rinse with cold water; drain again. Return to pot and stir in artichokes, tomatoes, green onions, oregano and basil. Add dressing; toss to coat. Cover and chill 2 hours. Sprinkle with feta and serve.

Per serving: 300 calories, 11 grams protein, 7 grams fat (20 percent calories from fat), 2.5 grams saturated fat, 49 grams carbohydrate, 13 milligrams cholesterol, 405 milligrams sodium, 4 grams fiber.


Wednesday: Budget

Put extra pennies in your pocket when you serve BEANY SLOPPY JOES. In a large skillet, combine 1 (15-ounce) can rinsed and drained black-eyed peas, 1 (15-ounce) can rinsed reduced-sodium kidney beans, 1 1/2 cups marinara sauce, 1/2 cup frozen cut green beans, 1/2 cup chopped green bell pepper, 1 tablespoon Worcestershire sauce, 2 teaspoons red wine vinegar and 1 1/2 teaspoons chili powder; mix well. Bring to a boil on medium-high. Reduce heat to low, partially cover and simmer 12 minutes or until peppers are tender. Spoon onto toasted whole-grain hamburger buns. Accompany the sandwiches with frozen HASH-BROWNED POTATOES and a MIXED GREEN SALAD. For dessert, PEACHES are the answer.

Shopping List

canned black-eyed peas, canned reduced-sodium kidney beans, marinara sauce, frozen cut green beans, green bell pepper, Worcestershire sauce, red wine vinegar, chili powder, whole-grain hamburger buns, frozen hash-browned potatoes, mixed greens, peaches.


Thursday: Kids

The kids will show up early for SPAGHETTI AND MEATBALLS. Heat oven to 350 degrees. Combine 1 pound 95 percent lean ground beef, 1/2 cup soft bread crumbs, 1 egg, 1/4 teaspoon onion powder, 1 clove minced garlic, 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; mix lightly but thoroughly. Shape into 12 (2-inch) meatballs. Place on rack in broiler pan. Bake 25 to 30 minutes or until internal temperature reaches 160 degrees. Combine the cooked meatballs and 1 (24- to 26-ounce) jar any red pasta sauce in a large saucepan; heat through, stirring occasionally. Serve over cooked spaghetti. Add a chopped LETTUCE SALAD and ITALIAN BREAD. Let the kids make refrigerated ready-to-bake BROWNIES for dessert.

Plan

Save enough brownies for Saturday.

Shopping List

95 percent lean ground beef, bread for crumbs, egg, onion powder, garlic, coarse salt, pepper, jar any red pasta sauce, spaghetti, lettuce, Italian bread, refrigerated ready-to-bake brownies.


Friday: Express

Make a quick PORK STIR-FRY tonight. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound pork loin cut into 1/2-inch strips and cook 2 minutes or until cooked through. Add 1 (16-ounce) package any frozen stir-fry vegetable mixture and 1/2 cup stir-fry sauce. Continue to stir-fry 3 minutes or until mixture is hot. Serve over quick-cooking RICE. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy FRESH TROPICAL FRUITS for dessert.

Shopping List

canola oil, pork loin, frozen stir-fry vegetable mixture, stir-fry sauce, quick-cooking rice, romaine, whole-grain rolls, fresh tropical fruits.


Saturday: Easy Entertaining

What guest could resist ROASTED SALMON WITH LEMON AND DILL? Serve with ORZO tossed with freshly grated parmesan cheese and a BIBB LETTUCE SALAD.

For dessert, MARINATED STRAWBERRIES are close to perfect: Combine 4 cups halved fresh medium strawberries, 1 tablespoon light brown sugar and 1 tablespoon balsamic vinegar. Toss and let stand at room temperature for 30 minutes. Toss again before serving. Serve with leftover BROWNIES.

Shopping List

salmon fillets, lemon pepper seasoning, fresh dill, lemons, orzo, parmesan cheese, Bibb lettuce, fresh strawberries, light brown sugar, balsamic vinegar.

ROASTED SALMON WITH LEMON AND DILL

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 15 to 20 minutes

  • 4 (6-ounce) salmon fillets
  • 2 teaspoons lemon pepper seasoning
  • 8 fresh dill sprigs
  • 4 lemon slices, halved

Heat oven to 425 degrees. Place salmon on lightly coated rack on foil-lined rimmed baking sheet. Sprinkle with lemon pepper seasoning. Place 2 dill springs and 2 lemon slice halves on each fillet. Bake 15 to 20 minutes or just until fish is opaque; serve warm. (Adapted from "Quick Fix Dinners," Oxmoor House.)

Per serving: 221 calories, 36 grams protein, 8 grams fat (33 percent calories from fat), 1.4 grams saturated fat, no carbohydrate, 80 milligrams cholesterol, 130 milligrams sodium, no fiber.

health

7 Day Menu Planner for May 26, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 26th, 2019

Sunday: Family

The family won't be able to resist GLAZED LAMB CHOPS today. Serve them with fresh GREEN BEANS and MEDITERRANEAN MARKET SALAD. In a large nonstick skillet, cook 1 1/2 pounds fresh broccoli florets, 1 1/2 tablespoons minced garlic and 1 teaspoon pepper in 1 1/2 tablespoons canola oil over medium heat 5 to 6 minutes or until broccoli is softened. Add 3 cups water and the seasoning packets from any 2 (6.5-ounce) packages wild mushroom couscous (or another flavor); bring to a boil. Remove from heat; stir in couscous and cover. Let stand 7 minutes. Sprinkle with 1/2 cup quartered kalamata olives. Add DINNER ROLLS. Buy BREAD PUDDING for dessert.

Plan

Save enough lamb, salad and bread pudding for Monday.

Shopping List

dry red wine, orange juice, garlic, shallots, fresh rosemary, dried oregano, olive oil, lamb rib chops, coarse salt, pepper, cooking spray, honey, green beans, fresh broccoli, canola oil, wild mushroom couscous (or another flavor), kalamata olives, dinner rolls, bread pudding.

GLAZED LAMB CHOPS

Servings: makes 18 rib chops

Prep time: 15 minutes; marinating time: 2 hours

Cook time: about 10 minutes

  • 3/4 cup dry red wine
  • 1/3 cup orange juice
  • 4 garlic cloves, minced
  • 4 shallots, minced
  • 2 tablespoons minced fresh rosemary
  • 1 1/2 teaspoons dried oregano
  • 3 tablespoons olive oil
  • 18 (2- to 3-ounce) lamb rib chops
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper
  • 2 tablespoons honey

Whisk together wine, juice, garlic, shallots, rosemary, oregano and olive oil. Reserve 1/4 cup. Pour remaining marinade into resealable plastic bag; add lamb chops. Chill 2 hours. Remove chops from marinade; discard marinade. Sprinkle with salt and pepper. Place chops on rack of roasting pan coated with cooking spray. Stir together reserved 1/4 cup marinade and the honey. Broil chops 3 inches from heat 5 minutes on each side or to desired doneness, basting with honey mixture after 3 minutes on each side.

Per chop: 77 calories, 9 grams protein, 3 grams fat (40 percent calories from fat), 1.1 grams saturated fat, 2 grams carbohydrate, 29 milligrams cholesterol, 132 milligrams sodium, no fiber.


Monday: Heat and Eat

Make STUFFED PITAS from Sunday's leftovers. Chop leftover lamb and combine with the leftover Mediterranean Market Salad. Mix with plain yogurt. Line whole-grain pitas with lettuce leaves and fill with lamb mixture.

To accompany the pitas, make this CUCUMBER SALAD: Peel, halve lengthwise, remove seeds and slice 2 medium cucumbers. Combine 1/2 cup plain yogurt, 1/2 teaspoon minced garlic, 1/2 teaspoon cumin, 1 tablespoon fresh chopped mint and 3 tablespoons golden raisins; mix well. Spoon over cucumbers and toss to coat. Warm the leftover PUDDING for dessert.

Shopping List

plain yogurt, whole-grain pitas, lettuce, cucumbers, garlic, cumin, fresh mint, golden raisins.


Tuesday: Meatless

There were no complaints at our house when LINGUINE WITH GOAT CHEESE AND TOMATOES arrived at the table. Cook 12 ounces linguine according to directions; drain. Meanwhile, toss 1 pound grape tomatoes (halved) with 1/2 teaspoon sugar and coarse salt to taste in a bowl to release the juices. Toss the cooked pasta with 1 (4- or 5-ounce) package crumbled goat cheese in a warmed serving bowl until the cheese is melted. Add the tomatoes and their juices, 2/3 cup sliced kalamata olives, 1/2 cup shredded fresh basil leaves, coarse salt and pepper to taste. Toss to mix and serve immediately. Serve with a ROMAINE SALAD topped with sliced hard-cooked eggs and ITALIAN BREAD. Enjoy PLUMS for dessert.

Shopping List

linguine, grape tomatoes, sugar, coarse salt, goat cheese, kalamata olives, fresh basil, pepper, romaine, eggs, Italian bread, plums.


Wednesday: Kids

Treat the kids to CHICKEN NUGGETS (from frozen) for an easy entree. Give them some HONEY MUSTARD SAUCE on the side.

Make your own OVEN FRIES: Heat oven to 425 degrees. Cut 1 1/2 pounds unpeeled potatoes into 1/2-inch wedges and toss with 1 tablespoon canola oil and 1/2 teaspoon coarse salt. Bake on a large foil-lined baking sheet coated with cooking spray about 30 minutes or until tender.

Serve with my favorite childhood vegetable, GREEN PEAS (from frozen), and add BREAD STICKS. For dessert, slice some KIWI.

Shopping List

frozen chicken nuggets, honey mustard sauce, potatoes, canola oil, coarse salt, cooking spray, frozen green peas, bread sticks, kiwi.


Thursday:

SALSA VERDE BEAN ENCHILADAS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 30 minutes; standing time: 10 minutes

  • 2 (15-ounce) cans Southwestern bean salad
  • 1 teaspoon cumin
  • 12 soft corn tortillas (6 to 8 inches)
  • 2 cups salsa verde
  • 1 1/2 cups shredded Mexican cheese blend
  • Reduced-fat sour cream, chopped avocado, fresh chopped cilantro and lime wedges for garnish

Heat oven to 350 degrees. Drain 1 can of bean salad; discard liquid. Place in food processor. Process until pureed but still slightly chunky. In a large bowl, mix together pureed salad, second can salad with liquid and the cumin. Spoon mixture evenly down center of tortillas. Roll; place seam side down in a 9-by-13-inch baking dish coated with cooking spray. Pour salsa verde evenly over enchiladas. Top with cheese. Cover with nonstick foil. Bake 30 minutes or until beginning to brown around edges. Let stand 10 minutes before serving. Garnish as desired.

Per serving: 285 calories, 12 grams protein, 9 grams fat (28 percent calories from fat), 4.9 grams saturated fat, 40 grams carbohydrate, 27 milligrams cholesterol, 1,047 milligrams sodium, 5 grams fiber.


Friday: Express

Take it easy tonight and prepare VEGGIE BURGERS (from frozen). We always jazz them up with pepper jack cheese, lots of dill pickle slices, lettuce, tomatoes, low-fat mayonnaise and Dijon mustard. Serve on toasted whole-grain hamburger buns. Add BAKED VEGETABLE CHIPS. ANGEL FOOD CAKE with leftover STRAWBERRIES is dessert.

Plan

Save enough cake for Saturday.

Shopping List

frozen veggie burgers, pepper jack cheese, dill pickle slices, lettuce, tomatoes, low-fat mayonnaise, Dijon mustard, whole-grain hamburger buns, baked vegetable chips, angel food cake.


Saturday: Easy Entertaining

Invite your guests for this melt-in-your-mouth ALMOND-CRUSTED PORK WITH MANGO RELISH. Serve with RICE tossed with fresh chopped parsley, FRESH SUGAR SNAP PEAS and a BAGUETTE. For dessert, top leftover CAKE with warm CHOCOLATE SAUCE and LIGHT WHIPPED CREAM.

Shopping List

mangoes, red onion, red bell pepper, red wine vinegar, fresh mint, coarse salt, black pepper, almonds, brown sugar, cumin, ground coriander, cinnamon, pork tenderloins, extra-virgin olive oil, arugula, rice, parsley, fresh sugar snap peas, baguette, chocolate sauce, light whipped cream.

ALMOND-CRUSTED PORK WITH MANGO RELISH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 to 25 minutes: standing time: 5 minutes

  • 2 large mangoes, peeled, pitted and diced
  • 1/4 cup minced red onion
  • 1/4 cup minced red bell pepper
  • 1 tablespoon red wine vinegar
  • 1 teaspoon fresh chopped mint
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 3/4 cup toasted almonds, finely chopped and divided
  • 2 tablespoons brown sugar
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon cinnamon
  • 2 pork tenderloins (1 pound each)
  • 1 1/2 tablespoons extra-virgin olive oil
  • Arugula for garnish

Heat oven to 450 degrees. In a medium bowl, combine mangoes, onion, bell pepper, vinegar, mint and half the salt and pepper; set aside. In a shallow container, mix well 1/2 cup almonds, brown sugar, cumin, coriander and cinnamon. Brush pork with olive oil; season with remaining salt and pepper. Roll tenderloins in almond mixture; place on a foil-lined rimmed baking pan. Spray tenderloins lightly with cooking spray and roast 20 to 25 minutes or until internal temperature is 145 degrees. Let stand 5 minutes. Place on serving platter; top with mango mixture and remaining almonds. Garnish with arugula.

Per serving: 532 calories, 49 grams protein, 22 grams fat (36 percent calories from fat), 3.6 grams saturated fat, 38 grams carbohydrate, 119 milligrams cholesterol, 339 milligrams sodium, 6 grams fiber.

health

7 Day Menu Planner for May 19, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 19th, 2019

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

If chicken breasts are large, cut into halves or thirds.

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

Adults may want some spicy barbecue sauce on their sandwiches.

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

To serve sorbet that has been frozen, microwave on medium (50 percent power) 30 seconds at a time until it softens enough to serve.

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.

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