health

7 Day Menu Planner for June 30, 2019

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

Sunday: Family

Prepare a BAKED HAM for family day. Serve it with RICE and LEMON-TARRAGON PEAS. Make or buy COLESLAW and add SOURDOUGH BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough ham, coleslaw and pie for Monday.

Shopping List

baked ham, rice, fresh or frozen English peas, fresh sugar snap or snow pea pods, butter, fresh tarragon, lemon, black peppercorns, coarse salt, coleslaw, sourdough bread, Boston cream pie.

LEMON-TARRAGON PEAS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 cup water
  • 3 1/2 cups shelled fresh or frozen English peas (see NOTE)
  • 1 1/2 cups fresh sugar snap or snow pea pods
  • 1 tablespoon softened butter
  • 1 tablespoon snipped fresh tarragon
  • 2 teaspoons finely shredded lemon peel
  • 1/2 teaspoon freshly cracked black peppercorns
  • 1/4 teaspoon coarse salt

In a medium saucepan, bring water to a boil. Add English peas. Return to boiling; reduce heat. Simmer, covered, 8 minutes. Add other peas. Cook, covered, about 4 minutes or until just crisp-tender. Drain. Add butter, tarragon, lemon peel, pepper and salt. Toss to coat with more butter, if desired. Serve immediately.

NOTE: Use frozen petite green peas if desired and cook according to directions.

Per serving: 93 calories, 5 grams protein, 2 grams fat (22 percent calories from fat), 1.3 grams saturated fat, 14 grams carbohydrate, 5 milligrams cholesterol, 102 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Use the leftover ham and make HAM-STUFFED POTATOES for dinner. Serve with leftover COLESLAW and WHOLE-GRAIN ROLLS. Bring out the leftover BOSTON CREAM PIE for dessert.

Shopping List

baking potatoes, butter, onion, garlic, reduced-fat sour cream, coarse salt, pepper, parmesan cheese, fresh chives, whole-grain rolls.

HAM-STUFFED POTATOES

Servings: makes 8 potato halves

Prep time: about 20 minutes

Cook time: 40 to 50 minutes; standing time: 5 minutes

  • 4 large baking potatoes (10 to 12 ounces each)
  • 1 tablespoon butter
  • 3 cups leftover cooked ham, chopped
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup reduced-fat sour cream
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 3/4 cup freshly grated parmesan cheese
  • Chopped fresh chives for garnish

Microwave potatoes 15 to 18 minutes on high (100 percent power). Wrap potatoes in white paper towels, then in a terrycloth towel; let stand 5 minutes. When potatoes are cool enough to touch, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside. Melt butter in a medium skillet over medium-high heat; add leftover ham, onion and garlic and cook 5 minutes or until onion is softened. Heat oven to 350 degrees. Meanwhile, mash potato pulp; stir in ham mixture, sour cream, salt and pepper. Stuff shells; sprinkle with parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake 25 to 30 minutes or until hot. Garnish with chives.

Per half: 270 calories, 16 grams protein, 10 grams fat (33 percent calories from fat), 4.8 grams saturated fat, 29 grams carbohydrate, 46 milligrams cholesterol, 875 milligrams sodium, 2 grams fiber.

Tuesday: Budget

Count the savings when you prepare CHICKEN ENCHILADAS. Heat oven to 350 degrees. Combine 2 (10- to 12-ounce) cans drained chicken breast, 1 1/4 cups mild to hot salsa, 1/2 cup minced onion, 1/2 cup reduced-fat sour cream and 1/2 cup shredded Mexican-blend cheese; mix well. Divide mixture and spoon down center of 10 (6- to 8-inch) whole-grain tortillas. Roll and place seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Coat enchiladas with cooking spray. Bake 35 minutes. Sprinkle enchiladas with an additional 1/2 cup shredded cheese. Bake 5 more minutes or until cheese melts. Garnish with chopped jalapeno peppers, more sour cream, shredded lettuce and chopped tomatoes. Serve with SLICED AVOCADO SALAD. PEACHES are dessert.

Shopping List

canned chicken breast, mild to hot salsa, onion, reduced-fat sour cream, shredded Mexican-blend cheese, whole-grain tortillas, cooking spray, jalapeno peppers, lettuce, tomatoes, avocado, peaches.

Wednesday: Meatless

Skip meat tonight and enjoy TOMATO AND CORN PIZZA. Serve with a MIXED GREEN SALAD. Make instant VANILLA PUDDING with 1 percent milk and top with FRESH STRAWBERRIES for dessert.

Plan

Save some strawberries for Friday.

Shopping List

plum tomatoes, pepper, Italian cheese-flavored pizza crust, refrigerated pesto, fresh corn kernels, parmesan cheese, sugar, fresh mozzarella cheese, fresh basil leaves, mixed greens, instant vanilla pudding, 1% milk, fresh strawberries.

TOMATO AND CORN PIZZA

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 14 minutes

  • 3 small sliced plum tomatoes
  • 1/8 teaspoon freshly ground pepper
  • 1 (14-ounce) Italian cheese-flavored pizza crust
  • 1/3 cup refrigerated pesto
  • 1/2 cup fresh corn kernels
  • 1/4 cup freshly grated parmesan cheese
  • 1 teaspoon sugar
  • 6 ounces sliced fresh mozzarella cheese
  • 3 tablespoons freshly torn basil leaves

Heat oven to 450 degrees. Place the tomato slices on paper towels; sprinkle evenly with pepper. Let stand 20 minutes. Place crust on parchment paper-lined baking sheet; spread with pesto. Stir together the corn, parmesan and sugar. Top pizza with corn mixture, tomatoes and mozzarella. Bake 14 minutes or until cheese is melted and golden. Remove from oven; sprinkle with basil. Cut into 4 wedges. (Adapted from "One Sheet Eats," Oxmoor House.)

Per serving: 538 calories, 23 grams protein, 28 grams fat (46 percent calories from fat), 10.4 grams saturated fat, 49 grams carbohydrate, 40 milligrams cholesterol, 802 milligrams sodium, 3 grams fiber.

Thursday: Kids

Calling all kids for HONEY-BARBECUE CHICKEN WINGS (from frozen). Enjoy them with GREEN BEANS and CARROT STICKS. For dessert, make a WATERMELON SLUSHY: Puree frozen chunks of watermelon in a food processor until smooth. Add sugar and fresh lemon or lime juice to taste; process until blended. Serve immediately.

Shopping List

frozen honey-barbecue chicken wings, green beans, carrots, watermelon, sugar, lemons or limes.

Friday: Express

Stay cool with TUNA SALAD. Spoon deli (or homemade) tuna salad over packaged greens. Sprinkle with toasted walnuts and add DEVILED EGGS and WHOLE-GRAIN ROLLS on the side. Spoon leftover STRAWBERRIES over VANILLA ICE CREAM for dessert.

Shopping List

tuna salad, packaged green salad, walnuts, deviled eggs, whole-grain rolls, vanilla ice cream.

Saturday: Easy Entertaining

Your lucky guests will rave over your SHRIMP WITH TOMATOES AND FETA. In a large nonstick skillet, heat 2 teaspoons olive oil on medium; cook 1 medium chopped onion 5 minutes. Add 1 large minced garlic clove and cook 2 minutes. Stir in 1 (14.5-ounce) can diced tomatoes with garlic and onions with liquid, 3/4 teaspoon dried oregano and 1/2 teaspoon dried thyme; cook over medium-high heat 6 minutes until slightly thickened. Stir in 1 pound uncooked and deveined shrimp; cook 5 minutes or until shrimp are opaque. Serve over COUSCOUS and top with crumbled Greek feta cheese. Serve with ASPARAGUS and a BAGUETTE. For dessert, FRESH PINEAPPLE drizzled with orange liqueur (or honey) and sprinkled with shredded toasted coconut is smashing.

Shopping List

olive oil, onion, garlic, canned diced tomatoes with garlic and onions, dried oregano, dried thyme, uncooked shrimp, couscous, Greek feta cheese, asparagus, baguette, fresh pineapple, orange liqueur (or honey), shredded coconut.

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.

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