health

7 Day Menu Planner for June 09, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | June 9th, 2019

Sunday: Family

Make Dad smile and serve him MARINATED BEEF ROAST today.

He'll like these YOGURT-AND-CHIVE MASHED POTATOES, too: Make 2 pounds of your mashed potatoes, adding 1/4 cup snipped fresh chives, 8 ounces plain yogurt and 1/2 cup warmed 1 percent milk instead of the usual milk or cream.

Also serve steamed SLICED CARROTS, a LETTUCE WEDGE with blue cheese dressing and diced tomato garnish along with CRUSTY BREAD. For the finale, present warm PEACH COBBLER topped with VANILLA ICE CREAM.

Plan

Save enough beef and cobbler for Monday. Save enough ice cream for Tuesday.

Shopping List

beef rump roast, canola oil, reduced-sodium soy sauce, lemons, reduced-sodium Worcestershire sauce, prepared mustard, garlic, cooking spray, pepper, potatoes to mash, fresh chives, plain yogurt, 1 percent milk, carrots, lettuce, blue cheese dressing, tomatoes, crusty bread, peach cobbler, vanilla ice cream.

MARINATED BEEF ROAST

Servings: makes 12 to 16 servings (3 ounces cooked weight)

Prep time: 15 minutes; marinating time: 24 hours

Cook time: 1 1/2 to 2 hours; standing time: 15 minutes

  • 1 (3- to 4-pound) beef rump roast, well-trimmed
  • 2 tablespoons canola oil
  • 1/3 cup reduced-sodium soy sauce
  • 1/4 cup fresh lemon juice
  • 2 tablespoons reduced-sodium Worcestershire sauce
  • 2 tablespoons prepared mustard
  • 10 cloves garlic, halved
  • 1 1/2 teaspoons freshly ground pepper

Pierce roast with meat fork at 1-inch intervals and place in large resealable plastic bag. Combine oil, soy sauce, lemon juice, Worcestershire sauce, mustard and garlic and pour over roast. Seal bag and refrigerate up to 24 hours, turning occasionally. Heat oven to 325 degrees. Remove roast; discard marinade. Place roast on rack coated with cooking spray in broiler pan; sprinkle with pepper. Bake 30 to 35 minutes per pound, about 1 1/2 to 2 hours, or until internal temperature reaches 135 degrees (for medium-rare). Remove from oven and let stand 15 minutes, covered. Slice thinly and serve.

Per serving: 160 calories, 25 grams protein, 6 grams fat (32 percent calories from fat), 1.9 grams saturated fat, 1 gram carbohydrate, 66 milligrams cholesterol, 246 milligrams sodium, no fiber.


Monday: Heat and Eat

Use the beef leftovers for OVEN-BAKED FAJITAS. Heat oven to 400 degrees. In a 9-by-13-inch baking dish, combine 2 tablespoons canola oil, 2 teaspoons chili powder, 2 teaspoons ground cumin and 1 teaspoon coarse salt; mix well. Add 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 1 medium green bell pepper and 1 medium red bell pepper cut into thin strips, and 1 thinly sliced onion. Mix well. Bake uncovered for 15 minutes. Stir in 2 cups (leftover) cooked beef, cut into strips. Bake 10 more minutes. Serve beef mixture wrapped in warm whole-grain tortillas. Add RICE on the side and SLICED AVOCADO. Warm the leftover COBBLER for dessert.

Shopping List

canola oil, chili powder, ground cumin, coarse salt, canned no-salt-added diced tomatoes, green and red bell peppers, onion, whole-grain tortillas, rice, avocado.


Tuesday: Express

It's hard to beat TUNA MELTS for flavor and simplicity. Buy 2 cups tuna salad from the deli and spread it over 4 whole-grain English muffin halves; top each with a tomato slice and a slice of Swiss cheese. Broil 6 inches from heat 5 minutes or until the cheese melts. Serve with BAKED POTATO CHIPS and a MIXED GREEN SALAD. Spoon STRAWBERRIES over leftover ICE CREAM for dessert.

Shopping List

deli tuna salad, whole-grain English muffins, tomatoes, sliced Swiss cheese, baked potato chips, mixed greens, strawberries.


Wednesday: Meatless

Tonight, make a meal of SOUTHWESTERN BAKED POTATOES. Scrub, pierce and microwave 4 (8-ounce) baking potatoes 10 to 12 minutes on high (100 percent power) or until almost tender. Wrap potatoes in paper towels and then in a terrycloth towel 5 minutes (to absorb moisture).

Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium. Add 1 medium chopped onion and cook 10 minutes or until golden. Add 2 teaspoons cumin and 1 clove minced garlic and cook 1 minute. Add 2 cups mild salsa and 1 (15-ounce) can rinsed reduced-sodium black beans and cook 5 minutes or until hot. To serve, split potatoes and divide bean mixture among them. Top with chopped cilantro and plain yogurt. Serve with deli COLESLAW and WHOLE-GRAIN ROLLS. TAPIOCA PUDDING is dessert.

Shopping List

baking potatoes, canola oil, onion, cumin, garlic, mild salsa, canned reduced-sodium black beans, cilantro, plain yogurt, deli coleslaw, whole-grain rolls, tapioca pudding.


Thursday: Kids

The whole family will enjoy MEXICAN FLATBREAD PIZZAS. Heat oven to 400 degrees. Place 4 flatbread wraps on an ungreased cookie sheet. Spread 1 tablespoon salsa over each flatbread. Divide and sprinkle each flatbread evenly with 1 cup shredded colby-jack cheese blend and 1/2 cup sliced ripe olives. Bake 8 to 10 minutes or until cheese is melted and bread is crisp. Sprinkle pizzas with 1 cup quartered cherry tomatoes; top with avocado slices. Serve with CARROT STICKS. For a light dessert, bite into a juicy NECTARINE.

Shopping List

flatbread wraps, salsa, shredded colby-jack cheese blend, ripe olives, cherry tomatoes, avocado, carrots, nectarines.


Friday:

KOREAN BEEF-AND-CABBAGE STEW

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 7 to 8 hours

  • 1 tablespoon canola oil
  • 1 (2-pound) boneless beef chuck roast, trimmed
  • 3 tablespoons light brown sugar
  • 1/4 cup dry white wine
  • 4 cups unsalted chicken stock
  • 1 onion, halved
  • 6 cloves garlic, minced
  • 1 fresh jalapeno, seeded and chopped (about 2 tablespoons)
  • 4 cups chopped Napa cabbage (about 14 ounces)
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 3/4 cup kimchi
  • 1/3 cup thinly sliced green onions

Heat oil in large nonstick skillet on medium-high. Add beef; cook, turning once, until well-browned, about 10 minutes. Transfer to 4-quart or larger slow cooker. Add wine, sugar and soy sauce to skillet; bring to a boil on medium-high. Pour over beef; stir in stock, onion, garlic and jalapeno. Cover and cook on low 7 to 8 hours. Using a slotted spoon, remove onions and discard. Transfer beef to large bowl. Coarsely shred it using 2 forks; return to cooker. Stir in cabbage, salt and black pepper. Cover; cook on low 10 minutes until cabbage is wilted. Ladle into bowls; top evenly with kimchi and green onions. (Adapted from "Everyday Slow Cooker," Oxmoor House.)

Per serving: 209 calories, 23 grams protein, 6 grams fat (28 percent calories from fat), 1.8 grams saturated fat, 11 grams carbohydrate, 44 milligrams cholesterol, 522 milligrams sodium, 2 grams fiber.


Saturday: Easy Entertaining

Our guests ate all of the FETTUCCINE WITH CHICKEN, GOAT CHEESE AND SPINACH, and so will yours. Serve this winner with a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, enjoy LEMON SORBET with CHOCOLATE WAFER COOKIES.

Shopping List

dry white wine (such as sauvignon blanc), shallots, goat cheese, coarse salt, black pepper, crushed red pepper, olive oil, chicken tenders, packaged baby spinach, refrigerated fettuccine, fresh basil, Boston lettuce, baguette, lemon sorbet, chocolate wafer cookies.

FETTUCCINE WITH CHICKEN, GOAT CHEESE AND SPINACH

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: about 20 minutes plus pasta; standing time: 2 minutes

  • 1 cup dry white wine (such as sauvignon blanc)
  • 2 small shallots, minced
  • 5 ounces goat cheese, crumbled and room-temperature
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon black pepper, divided
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons olive oil, divided
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 1 (5- to 6-ounce) package baby spinach
  • 9 ounces refrigerated fettuccine
  • 2 tablespoons fresh basil

In a small saucepan, combine wine and shallots. Bring to boil on medium-high; cook 5 to 7 minutes or until liquid is reduced by half. Whisk in the goat cheese until smooth; season with half the salt and black pepper; add the red pepper and set aside. Heat half the olive oil in a large nonstick skillet on medium. Add chicken; cook 5 minutes on each side or until browned. Remove from skillet; let stand 2 minutes, covered with foil. To skillet, add remaining oil and spinach; cook, turning with tongs, 2 minutes or until wilted. Meanwhile, cook pasta according to directions; reserving 1/2 cup cooking water, drain and place in a large bowl. Add goat cheese sauce, spinach and chicken with any juices. Slowly add reserved pasta water until the sauce is the desired consistency. Stir in remaining salt and black pepper; serve topped with basil.

Per serving: 370 calories, 28 grams protein, 16 grams fat (38 percent calories from fat), 6.9 grams saturated fat, 26 grams carbohydrate, 73 milligrams cholesterol, 426 milligrams sodium, 2 grams fiber.

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.

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