health

7 Day Menu Planner for June 23, 2019

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

Sunday: Family

The family will like the flavor of CUMIN-RUBBED STEAKS WITH AVOCADO SALSA VERDE, and you'll like how easy it is to prepare. Press 2 teaspoons ground cumin into 2 beef top loin strip steaks cut 1-inch thick. Heat a large nonstick skillet on medium. Add steaks and cook 12 to 15 minutes, turning occasionally, for medium-rare to medium doneness; let stand 5 minutes. Meanwhile, combine 3/4 cup tomatillo salsa, 1 small diced avocado and 2 tablespoons chopped cilantro. Carve steaks into slices; season with coarse salt as desired.

Serve steak with the SALSA, RICE, TOMATO WEDGES and CRUSTY ROLLS. For dessert, BLACKBERRY COBBLER is a summertime treat, especially when it's topped with LIGHT WHIPPED CREAM.

Plan

Cook an extra steak and save some cobbler for Monday.

Shopping List

ground cumin, beef top loin strip steaks, tomatillo salsa, avocado, cilantro, coarse salt, rice, tomatoes, crusty rolls, blackberry cobbler, light whipped cream.

Monday: Heat and Eat

Use Sunday's leftovers for TACO SALAD. Combine 1/2 cup chunky salsa, 1/4 cup low-fat mayonnaise and 1/4 cup reduced-fat sour cream; mix well. In a large bowl, toss together 8 cups torn romaine, 1 pint halved grape tomatoes, 1 to 2 cups thinly sliced leftover steak, 1/2 cup shredded cheddar cheese, 1/2 cup pitted, halved black olives and 1 ripe cubed avocado. Add the salsa dressing and toss gently. Top with 1 1/2 cups slightly crushed baked tortilla chips. Add reduced-sodium PINTO BEANS on the side. Warm the leftover COBBLER for dessert and top it with VANILLA ICE CREAM.

Plan

Save enough ice cream for Wednesday.

Shopping List

chunky salsa, low-fat mayonnaise, reduced-fat sour cream, romaine, grape tomatoes, shredded cheddar cheese, black olives, avocado, baked tortilla chips, reduced-sodium pinto beans, vanilla ice cream.

Tuesday: Express

Make it a fast meal tonight with FETTUCCINE CAPONATA. Cook 8 ounces fettuccine according to directions. Meanwhile, mix together 1 (6- to 8-ounce) container eggplant appetizer (caponata), 1 (15-ounce) can rinsed reduced-sodium chickpeas and 2 cups marinara sauce; heat sauce and toss with fettuccine. Serve with a GREEN SALAD and ITALIAN BREAD. Make instant PISTACHIO PUDDING with 1% milk for dessert.

Shopping List

fettuccine, eggplant appetizer (caponata), canned reduced-sodium chickpeas, marinara sauce, packaged green salad, Italian bread, instant pistachio pudding, 1% milk.

Wednesday: Budget

No apologies are necessary for being frugal when you serve this delicious, low-cost CLAM CHOWDER. Serve the chowder with a LETTUCE AND TOMATO SALAD and CRACKERS. Make BROWNIES (from a mix) for dessert and add a dollop of leftover ice cream.

Plan

Save enough brownies for Thursday.

Shopping List

canola oil, onion, celery, coarse salt, white or black pepper, bottled clam juice, canned whole or chopped clams, red potatoes, flour, 2% milk, frozen mixed vegetables, lemon, lettuce, tomatoes, crackers, brownie mix.

CLAM CHOWDER

Servings: makes about 8 1/2 cups

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 1 rib celery, thinly sliced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon white or black pepper
  • 2 (8-ounce) bottles clam juice
  • 2 (6.5-ounce) cans whole or chopped clams, with liquid
  • 1 pound red potatoes, cut into 1/2-inch pieces
  • 3 tablespoons flour
  • 1 1/2 cups 2% milk (see NOTE)
  • 1 (16-ounce) package frozen mixed vegetables
  • 1 tablespoon fresh lemon juice

In a Dutch oven, heat oil on medium-high. Add onion, celery, salt and pepper and cook 5 minutes or until vegetables are softened; stir occasionally. Add clam juice, clams with liquid and potatoes. Bring to a boil. Reduce heat to low; cover and simmer 8 to 10 minutes or until potatoes are tender. In a 2-cup measure, whisk flour into milk until smooth. Add milk mixture and vegetables to pot; bring to a boil over medium-high heat for 1 minute. Reduce heat, stir in lemon juice and ladle into bowls.

NOTE: Thin with additional milk if desired.

Per cup: 147 calories, 8 grams protein, 3 grams fat (17 percent calories from fat), 0.7 gram saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 607 milligrams sodium, 3 grams fiber.

Thursday: Kids

The kids got it right when they said they deserved HAMBURGERS with all the trimmings for Independence Day. Grill the lean ground beef burgers and serve them on whole-grain buns with lettuce, tomato, onion, pickles, low-fat mayonnaise, ketchup and mustard. Enjoy POTATO SALAD WITH BUTTERMILK CHIVE DRESSING. Add BAKED BEANS and deli COLESLAW to your feast. Serve chilled WATERMELON and leftover BROWNIES for dessert.

Shopping List

lean ground beef, whole-grain hamburger buns, lettuce, tomato, onion, pickles, low-fat mayonnaise, ketchup, mustard, buttermilk, Dijon mustard, prepared horseradish, fresh chives, fresh parsley, garlic powder, coarse salt, pepper, yellow potatoes, celery, dill pickles, baked beans, deli coleslaw, watermelon.

POTATO SALAD WITH BUTTERMILK CHIVE DRESSING

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes; chilling time: about 2 hours

  • 1 cup buttermilk
  • 1/4 cup low-fat mayonnaise
  • 2 teaspoons Dijon mustard
  • 2 teaspoons prepared horseradish
  • 2 tablespoons chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 3 pounds yellow potatoes
  • 3/4 cup chopped celery
  • 1/4 cup diced dill pickles, drained

In a medium bowl, whisk together the buttermilk, mayonnaise, mustard and horseradish until smooth. Stir in chives, parsley, garlic powder, salt and pepper. (Refrigerate overnight if desired.) Cook potatoes in boiling water about 15 minutes or until a sharp knife passes easily into them. Drain; let cool until you can handle, then peel and cut into 3/4-inch chunks. In a large bowl, toss the potatoes with celery and pickles. Pour the dressing over all and toss to combine. Refrigerate, covered, 2 hours or until chilled. (Adapted from "Buttermilk: A Savor the South Cookbook," Debbie Moose, The University of North Carolina Press.)

Per serving: 215 calories, 6 grams protein, 1 gram fat (6 percent calories from fat), 0.3 gram saturated fat, 46 grams carbohydrate, 2 milligrams cholesterol, 334 milligrams sodium, 6 grams fiber.

Friday: Meatless

SAVORY LENTILS let you skip meat and still get plenty of flavor. In a large pot, bring 6 cups water to a boil. Add 2 cups lentils; boil 10 minutes or until tender, stirring occasionally; drain. Meanwhile, heat 2 tablespoons olive oil in a large pot over medium. Add 2 cups chopped red onions and 2 tablespoons finely chopped garlic cloves; cook and stir 10 minutes, until tender. Add cooked lentils, 2 cups chunky salsa, 1 (4-ounce) can diced green chiles, 1 (1.25-ounce) package reduced-sodium taco seasoning mix and 1/4 teaspoon coarse salt; mix well. Bring to a boil. Reduce heat to medium-low, cover and simmer 15 minutes or until thoroughly heated, stirring occasionally. Remove from heat and add 1 cup chopped cilantro; mix well. Serve over COUSCOUS. Add a SPINACH SALAD and PITA BREAD alongside. Fresh PINEAPPLE is dessert.

Shopping List

lentils, olive oil, red onions, garlic, chunky salsa, canned diced green chiles, packaged reduced-sodium taco seasoning mix, coarse salt, cilantro, couscous, fresh spinach, pita bread, fresh pineapple.

Saturday: Easy Entertaining

Your guests will swoon over the flavor of GRILLED CHIPOTLE CHICKEN. Serve the chicken with OKRA AND TOMATOES. Thinly slice 8 ounces fresh okra and 1 large shallot. Heat 2 tablespoons olive oil in a large skillet on medium-high. Add okra and shallot; stir often 6 to 8 minutes or until okra is golden brown. Transfer to bowl. Heat another tablespoon oil in skillet. Add 1 large chopped green tomato, 1 pint halved grape tomatoes and 2 cloves minced garlic. Cook, stirring often, 2 minutes or until softened. Combine with okra mixture. Stir in 1/4 cup flatleaf parsley leaves, 1/3 cup torn fresh basil and coarse salt and pepper to taste. Add RICE and CORNBREAD (from mix) alongside. Any FRUIT SORBET with BUTTER COOKIES is an easy, light dessert.

Shopping List

boneless skinless chicken thighs, light brown sugar, dried oregano, chipotle chili powder, coarse salt, fresh okra, shallot, olive oil, green tomato, grape tomatoes, garlic, flatleaf parsley, fresh basil, pepper, rice, cornbread mix, any fruit sorbet, butter cookies.

GRILLED CHIPOTLE CHICKEN

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 pounds boneless skinless chicken thighs
  • 2 tablespoons light brown sugar
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon chipotle chili powder
  • 1/2 teaspoon coarse salt

Heat grill to medium-high. Place each thigh between 2 sheets heavy-duty plastic wrap; pound to 1/4-inch thickness using a rolling pin or flat side of meat mallet. Combine sugar, oregano, chili powder and salt; rub over chicken. Grill chicken, covered with grill lid, 2 to 3 minutes on each side or until internal temperature reaches 165 degrees. Remove from grill and serve. (Adapted from "Quick-Fix Dinners," Oxmoor House.)

Per serving: 305 calories, 38 grams protein, 13 grams fat (40 percent calories from fat), 3.6 grams saturated fat, 7 grams carbohydrate, 211 milligrams cholesterol, 384 milligrams sodium, no fiber.

health

7 Day Menu Planner for June 16, 2019

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

Sunday: Family

Serve the family PROSCIUTTO-WRAPPED PORK WITH WALNUTS and be ready for compliments. Enjoy the juicy pork with COUSCOUS and fresh GREEN BEANS. Add SOURDOUGH BREAD. Slice POUND CAKE and top it with STRAWBERRIES for dessert.

Plan

Prepare enough pork for Monday.

Shopping List

pork tenderloin, garlic powder, coarse salt, prosciutto, butter, mango chutney, dry white wine, unsalted chicken stock, baby arugula, red onion, walnuts, couscous, fresh green beans, sourdough bread, pound cake, strawberries.

PROSCIUTTO-WRAPPED PORK WITH WALNUTS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 25 minutes

  • 1 1/2 pounds pork tenderloin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 3 ounces thinly sliced prosciutto
  • 2 tablespoons butter
  • 2/3 cup mango chutney
  • 1/4 cup dry white wine
  • 1/4 cup unsalted chicken stock
  • Baby arugula and small red onion wedges
  • 3/4 cup coarsely chopped toasted walnuts

Season pork with garlic powder and salt; wrap in prosciutto slices, securing ends with wooden picks. In a large nonstick skillet, melt butter on medium high. Add pork; brown on all sides, turning occasionally. Reduce heat to low; stir chutney, wine and stock into the skillet. Cover; cook 20 minutes or until pork reaches 145 degrees. Remove cover; cook until sauce thickens. Slightly cool; remove to cutting board and remove picks. Slice pork. Place on platter lined with arugula and onion. Pour sauce over top of pork and sprinkle with walnuts.

Per serving: 333 calories, 28 grams protein, 18 grams fat (49% calories from fat), 5.1 grams saturated fat, 15 grams carbohydrate, 82 milligrams cholesterol, 426 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover pork for SOFT TACOS WITH PORK. Cut pork into strips. Spread warm corn tortillas with heated canned vegetarian refried beans. Top with pork, shredded lettuce, chopped onion and chunky salsa. Roll and serve with sliced steamed ZUCCHINI and sliced AVOCADO. Make FLAN (from a mix) for dessert.

Shopping List

corn tortillas, canned vegetarian refried beans, lettuce, onion, chunky salsa, zucchini, avocado, flan mix.

Tuesday: Budget

TWO-CHEESE PASTA saves money and time. Cook 10 ounces rotini pasta according to directions and add 2 cups frozen cauliflower, broccoli and carrot mixture (loose-packed) the last 5 minutes of cooking; drain. In the heated saucepan, combine 1 cup 1% milk, 3 ounces reduced-fat cream cheese and 1/4 teaspoon pepper. Cook and stir on low until cream cheese melts. Return pasta and vegetable mixture to saucepan. Toss to coat with cream cheese mixture. Stir in 1/2 cup freshly grated parmesan cheese. Serve immediately with a MIXED GREEN SALAD and GARLIC BREAD. Fresh PINEAPPLE CHUNKS topped with TOASTED COCONUT is a light dessert.

Shopping List

rotini pasta, frozen cauliflower, broccoli and carrot mixture, 1% milk, reduced-fat cream cheese, pepper, parmesan cheese, mixed greens, garlic bread, fresh pineapple, toasted coconut.

Wednesday: Express

Be a hero by making a fast meal of MEATBALL HEROES. Heat broiler. In a large nonstick skillet on medium-high, heat 1 (12-ounce) package frozen precooked turkey meatballs (thawed), 1 1/2 cups red pasta sauce and 1/4 cup water until boiling. Reduce heat to medium-low and simmer, covered, 5 minutes or until meatballs are heated through; stir occasionally.

Meanwhile, place 4 whole-grain hero rolls (sliced almost through horizontally) cut-side up on a large cookie sheet. Sprinkle rolls with 1/2 to 1 cup part-skim shredded mozzarella cheese. Broil 2 to 3 minutes or until cheese melts. Spoon meatballs and sauce onto bottom of rolls; cut sandwiches in half.

Serve with BAKED POTATO CHIPS, DILL PICKLES and a LETTUCE WEDGE. NECTARINES are dessert.

Shopping List

frozen precooked turkey meatballs, red pasta sauce, whole-grain hero rolls, part-skim shredded mozzarella cheese, baked potato chips, dill pickles, lettuce, nectarines.

Thursday: Kids

Who can top MEXICAN PIZZA for flavor and simplicity? Heat oven to 425 degrees. Place 1 (10-ounce) ready-to-bake whole-grain thin pizza crust on a baking sheet. Spread with 1 (16-ounce) can vegetarian refried beans; sprinkle with 1 cup (4 ounces) shredded reduced-fat Mexican-blend cheese. Bake 8 to 10 minutes or until crust is crisp and cheese melts. Top with shredded lettuce, chopped tomatoes, mild taco sauce and chopped cilantro. Slice and serve with CARROT STICKS. For dessert, make instant CHOCOLATE PUDDING with 1% milk and top with sliced BANANAS.

Shopping List

ready-to-bake whole-grain thin pizza crust, canned vegetarian refried beans, shredded reduced-fat Mexican-blend cheese, lettuce, tomatoes, mild taco sauce, cilantro, carrots, instant chocolate pudding, 1% milk, bananas.

Friday: Meatless

Skip meat and serve GREEK ISLE PASTA. Add a ROMAINE SALAD and ITALIAN BREAD. RED AND GREEN GRAPES are dessert.

Shopping List

radiatori pasta, kalamata olives, canned no-salt-added diced tomatoes, fresh basil, olive oil, parmesan cheese, romaine, Italian bread, red and green grapes.

GREEK ISLE PASTA

Servings: makes 8 servings

Prep time: less than 15 minutes

Cook time: for pasta

  • 12 ounces radiatori pasta
  • 1 cup kalamata olives, rinsed and sliced
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1/2 cup fresh basil leaves, rolled and thinly sliced
  • 3 tablespoons olive oil
  • Freshly grated parmesan cheese for garnish, if desired

Cook pasta according to directions; drain. Meanwhile, combine olives, tomatoes, basil and oil; mix well. Stir and spoon sauce over pasta. Serve at room temperature. Garnish with cheese if desired.

Per serving: 276 calories, 7 grams protein, 10 grams fat (34% calories from fat), 1.4 grams saturated fat, 38 grams carbohydrate, no cholesterol, 280 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Special guests will appreciate your SESAME-ORANGE SCALLOPS served over RICE. Add ROASTED FRESH ASPARAGUS, an ARUGULA SALAD and a BAGUETTE to accompany your delicious meal. For dessert, CHEESECAKE WITH RASPBERRIES AND TOASTED SLICED ALMONDS makes for a special ending.

Shopping List

cornstarch, orange juice, sea scallops, coarse salt, black pepper, canola oil, fresh ginger, garlic, reduced-sodium soy sauce, crushed red pepper, cilantro, sesame seeds, rice, fresh asparagus, arugula, baguette, cheesecake, raspberries, sliced almonds.

SESAME-ORANGE SCALLOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 7 to 10 minutes

  • 2 teaspoons cornstarch
  • 2 cups orange juice
  • 16 sea scallops
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons canola oil
  • 2 tablespoons fresh ginger, peeled and minced
  • 2 cloves garlic, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons chopped cilantro
  • 2 teaspoons toasted sesame seeds

In a small bowl, whisk cornstarch into orange juice until smooth; set aside. Season scallops with salt and black pepper. Heat oil in a large skillet on medium-high until very hot; add scallops and sear 2 to 3 minutes on each side or until caramelized. (Do not move scallops around in skillet, except to turn.) Transfer to a serving platter and cover with foil to keep warm. Reduce heat to medium. Add ginger and garlic to skillet; cook, stirring constantly, 30 seconds. Pour orange juice mixture into skillet; add soy sauce and crushed red pepper. Bring to a boil over high heat and cook 3 to 4 minutes or until the sauce is thickened and slightly reduced. Gently stir in cilantro and sesame seeds; pour over scallops. Serve immediately.

Per serving: 271 calories, 19 grams protein, 12 grams fat (41% calories from fat), 1.1 grams saturated fat, 21 grams carbohydrate, 34 milligrams cholesterol, 874 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for June 09, 2019

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

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
  • 1/4 cup dry white wine
  • 3 tablespoons light brown sugar
  • 3 tablespoons reduced-sodium soy sauce
  • 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.

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