health

7 Day Menu Planner for July 21, 2019

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

Sunday: Family

How about your own boneless ROASTED PORK LOIN for the family today? Serve it with CREAMY CHOPPED CHICKPEA PECAN SALAD.

Add GREEN BEANS WITH TOMATOES AND FETA: Heat 3 tablespoons olive oil on medium in a wide saucepan. Add 1 cup finely chopped yellow onions and 2 cloves minced garlic; cook 3 minutes or until fragrant. Add 1 thinly sliced fennel bulb; cook 3 minutes. Sprinkle with 1/4 teaspoon coarse salt and 1/4 teaspoon freshly ground pepper. Add 2 (14-ounce) cans undrained stewed tomatoes; bring to a simmer. Reduce heat to low; cover and cook 30 minutes or until mixture becomes saucy. Add 2 pounds trimmed fresh green beans (cut into 2-inch pieces); simmer 15 to 20 minutes or until tender. Add 1/3 cup chopped flatleaf parsley; simmer 5 minutes. Spoon into serving bowls; garnish with 1/2 cup crumbled Greek feta cheese. Add SOURDOUGH BREAD. Buy or make a PLUM TART for dessert.

Plan

Save enough pork, chickpea salad and tart for Monday.

Shopping List

boneless pork loin, pecan pieces, canned reduced-sodium chickpeas, celery, carrots, apples, currants or raisins, green onions, low-fat mayonnaise, apple cider vinegar, lemon, Dijon mustard, coarse salt, pepper, fresh or dried dill or parsley (optional), garlic powder, endive lettuce, olive oil, yellow onions, garlic, fennel bulb, canned stewed tomatoes, fresh green beans, flatleaf parsley, Greek feta cheese, sourdough bread, plum tart.

CREAMY CHOPPED CHICKPEA PECAN SALAD

Servings: makes 8 servings

Prep time: 15 minutes

  • 2/3 cup pecan pieces
  • 2 (15-ounce) cans rinsed reduced-sodium chickpeas
  • 1/2 cup finely chopped celery
  • 1/2 cup finely chopped carrots
  • 1/2 cup finely chopped apples
  • 1/4 cup currants or raisins
  • 4 green onions, tops only, thinly sliced
  • Endive lettuce
  • For the dressing:
  • 6 tablespoons low-fat mayonnaise
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon coarse salt
  • Generous pinch pepper
  • 1/4 cup water
  • Fresh or dried dill or parsley, chopped (optional)
  • 1/4 teaspoon garlic powder

In a large mixing bowl, combine pecans, chickpeas, celery, carrots, apples, currants or raisins and onions; set aside. Combine all dressing ingredients and whisk together. Pour dressing over chickpea mixture; toss to mix. Scoop salad into endive lettuce leaves; serve immediately.

Per serving: 194 calories, 6 grams protein, 9 grams fat (39 percent calories from fat), 0.6 gram saturated fat, 24 grams carbohydrate, no cholesterol, 533 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Make PORK SANDWICHES with the leftovers. Layer slices of pork and roasted red peppers on rosemary bread (or another dense bread) that has been spread with honey-mustard dressing. Serve with leftover CHICKPEA SALAD. End with the leftover PLUM TART for dessert.

Shopping List

roasted red peppers, rosemary bread (or another dense bread), honey-mustard dressing.

Tuesday: Express

Make CHICKEN STIR-FRY for a quick meal. Cook and stir 4 cups fresh vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots) or 1 (1-pound) package frozen stir-fry vegetables in 1 tablespoon canola oil on medium-high 3 or 4 minutes or until softened. Add 1 (8- to 10-ounce) package refrigerated, cooked, sliced chicken breast and 1/2 cup stir-fry sauce; cook 1 to 2 minutes or until hot. Spoon over quick-cooking RICE. Serve with a GREEN SALAD and CRUSTY BREAD. Fresh KIWI is dessert.

Shopping List

fresh or frozen vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots), canola oil, refrigerated, cooked, sliced chicken breast, stir-fry sauce, quick-cooking rice, salad greens, crusty bread, kiwi.

Wednesday: Kids

HURRY-UP LASAGNA has "kids' favorite" written all over it. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray and spread 1 1/4 cups (from a 26-ounce jar) red pasta sauce into dish. Arrange 12 frozen large cheese ravioli (from a 30-ounce bag) over sauce and scatter 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry) over ravioli. Top with 1 cup (of 2 cups total) part-skim shredded mozzarella cheese. Cover with another layer of ravioli, the remaining sauce and mozzarella. Cover tightly with foil and bake 25 minutes; uncover and bake 5 to 10 more minutes or until bubbly. Serve with CELERY CANOES (cream cheese in celery sticks). Try one of summer's best desserts: fresh NECTARINES.

Shopping List

cooking spray, jar red pasta sauce, frozen large cheese ravioli, frozen chopped spinach, part-skim shredded mozzarella cheese, celery, cream cheese, nectarines.

Thursday: Budget

Take a few liberties with the traditional and make "PAELLA" PRONTO. Add a MIXED GREEN SALAD and WHOLE-GRAIN PITA BREAD. Slice CANTALOUPE WEDGES for dessert.

Shopping List

frozen petite green peas, turkey sausage, cooking spray, chicken tenders, red bell pepper, garlic, dried thyme, package yellow rice mix, coarse salt, black pepper, mixed greens, whole-grain pita bread, cantaloupe.

"PAELLA" PRONTO

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 30 minutes

  • 1 (10-ounce) package frozen petite green peas
  • 1 (13 1/2-ounce) package mild to hot turkey sausage, cut into 1/4-inch pieces
  • 3/4 to 1 pound chicken tenders, cut into bite-size pieces
  • 1 medium red bell pepper, chopped
  • 1 clove garlic, crushed
  • 1/4 teaspoon dried thyme
  • 1 (8-ounce) package yellow rice mix (discard seasoning package; see NOTE)
  • 2 cups water
  • 1/8 teaspoon coarse salt
  • Black pepper to taste

Microwave peas 3 minutes on high (100 percent power); set aside. Meanwhile, in a large nonstick skillet, cook sausage 3 to 4 minutes on medium-high; stir occasionally. Remove to a plate. In same skillet, add chicken and cook 4 to 5 minutes or until no longer pink. Transfer to separate plate. In same skillet, add bell pepper, garlic and thyme; cook 1 minute, stirring constantly. Add rice mix, water and sausage; bring to a boil. Reduce heat to medium-low and cook, covered, 10 minutes or until most of liquid has been absorbed. Stir peas and chicken into rice mixture and cook, covered, 5 minutes or until heated through. Add the salt and pepper to taste. Serve immediately.

NOTE: The rice seasoning packet adds 493 milligrams sodium per serving.

Per serving: 338 calories, 27 grams protein, 8 grams fat (21 percent calories from fat), 2.1 grams saturated fat, 37 grams carbohydrate, 90 milligrams cholesterol, 613 milligrams sodium, 3 grams fiber.

Friday: Meatless

Skip meat tonight with PIEROGIES on the menu. Cook 1 (16.9-ounce) package frozen potato-and-onion pierogies in boiling water 5 minutes or until they float; remove from heat, drain and return to pot. Meanwhile, combine 1 1/2 cups marinara sauce, 1/2 cup sliced green olives and 1/4 teaspoon crushed red pepper in separate saucepan; bring to a simmer. Pour sauce over hot pierogies; stir gently. Serve on individual plates and garnish with dollops of reduced-fat ricotta cheese. Serve with MIXED GREENS and FRESH PEACHES.

Shopping List

frozen potato-and-onion pierogies, jar marinara sauce, green olives, crushed red pepper, reduced-fat ricotta cheese, mixed greens, fresh peaches.

Saturday: Easy Entertaining

Treat your guests to CURRIED CHICKEN SALAD WITH BLACKBERRIES. Serve the refreshing salad with ORZO pasta tossed with parmesan cheese and add POPPY SEED MUFFINS. Slice COCONUT CAKE for dessert.

Shopping List

olive oil, boneless, skinless chicken breasts, coarse salt, pepper, reduced-fat mayonnaise, dry white wine, mango chutney, curry powder, lemon, ground ginger, green onion, celery, golden raisins, fresh or frozen blackberries, roasted and salted cashews, lettuce, orzo pasta, parmesan cheese, poppy seed muffins, coconut cake.

CURRIED CHICKEN SALAD WITH BLACKBERRIES

Prep time: 15 minutes; chilling time: 20 to 30 minutes

Cook time: 10 minutes

  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts
  • 1/4 teaspoon coarse salt
  • Pepper to taste
  • 1/3 cup reduced-fat mayonnaise
  • 1 tablespoon dry white wine
  • 2 tablespoons mango chutney
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon ground ginger
  • 1 green onion, chopped
  • 1 rib celery, chopped
  • 1/4 cup golden raisins
  • 2 cups fresh or frozen blackberries
  • 1/4 cup roasted, salted cashews
  • Lettuce

In a large nonstick skillet, heat oil on medium. Sprinkle chicken with the salt and pepper; cook chicken 5 minutes on each side or until internal temperature reaches 165 degrees. Remove from pan; chill in refrigerator 20 to 30 minutes, then cut into 1/2-inch cubes. Combine mayonnaise, wine, chutney, curry powder, lemon juice and ginger in a large bowl. Add chicken, onion, celery, raisins and berries; toss to coat. (If using frozen berries, refrigerate 30 minutes before serving to allow flavors to blend.) Just before serving, add cashews. Spoon salad onto a bed of lettuce and serve.

Per serving: 327 calories, 27 grams protein, 12 grams fat (33 percent calories from fat), 1.9 grams saturated fat, 28 grams carbohydrate, 73 milligrams cholesterol, 526 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for July 14, 2019

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

Sunday: Family

It's a good day for GRILLED FLANK STEAK AND PEACH SALAD. Accompany the steak with BROWN RICE SALAD. Mix together 3 cups cooked brown rice, 1 1/2 cups cucumber slices (quartered and seeded), 1/4 cup sliced kalamata olives, 1 large chopped tomato, 1 small finely chopped red onion, 1/4 cup chopped fresh parsley and 1/2 cup reduced-fat Italian dressing. Serve with WHOLE-GRAIN BREAD. For dessert, top ANGEL FOOD CAKE with CHOCOLATE ICE CREAM.

Plan

To save time on Sunday, marinate the steak a day ahead. Also, cook enough brown rice for Tuesday. Save enough steak, cake and peaches for Monday. Save some ice cream for Wednesday.

Shopping List

lime, orange marmalade, olive oil, fresh jalapeno pepper, coarse salt, flank steak, fresh peaches, plum tomatoes, romaine, brown rice, cucumbers, kalamata olives, tomato, onion, parsley, reduced-fat Italian dressing, whole-grain bread, angel food cake, chocolate ice cream.

GRILLED FLANK STEAK AND PEACH SALAD

Servings: makes 8 servings

Prep time: 10 minutes; marinating time: 12 hours to overnight

Cook time: 16 to 21 minutes

  • 1/2 cup fresh lime juice
  • 1/4 cup orange marmalade
  • 1/4 cup olive oil
  • 3 tablespoons minced fresh jalapeno pepper
  • 1 teaspoon coarse salt
  • 1 (1 1/2- to 2-pound) flank steak
  • 4 fresh peaches, peeled and sliced
  • 4 plum tomatoes, cut into wedges
  • 4 romaine lettuce hearts, halved

Combine lime juice, marmalade, oil, jalapeno and salt in a small bowl. Place steak and 1/2 cup marinade in a resealable plastic bag; turn to coat. Close bag; turn. Marinate in refrigerator 12 hours to overnight. Cover and reserve remaining marinade in refrigerator. Remove steak; discard marinade. Place steak in center of grill over medium ash-covered coals. Grill, covered, 16 to 21 minutes (or 11 to 16 minutes on gas grill) for medium-rare to medium; turn occasionally. Meanwhile, arrange peaches, tomatoes and lettuce on grid around steak. Grill peaches 2 to 4 minutes; tomatoes 2 to 3 minutes and lettuce 1 to 2 minutes, turning once. Carve steak across grain into slices. Cut lettuce into small pieces. Combine lettuce and reserved marinade in large bowl; toss to coat. Divide evenly among 4 serving plates. Arrange beef slices, peaches and tomatoes over lettuce.

Per serving: 203 calories, 18 grams protein, 9 grams fat (38 percent calories from fat), 2.6 grams saturated fat, 14 grams carbohydrate, 49 milligrams cholesterol, 281 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make a SOUTHWESTERN BEEF SALAD for dinner. Toss together 6 cups cold, coarsely chopped iceberg lettuce, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed Mexican-style corn. Place thinly sliced cooked (leftover) steak over top. Drizzle 1/4 cup ranch dressing and spoon 1/3 cup salsa separately over beef. Sprinkle with 1 cup broken baked tortilla chips. Leftover CAKE topped with sliced leftover PEACHES is dessert tonight.

Shopping List

iceberg lettuce, canned reduced-sodium black beans, canned Mexican-style corn, ranch dressing, salsa, baked tortilla chips.

Tuesday: Meatless

VEGETABLE CURRY takes advantage of the summer garden's bounty. Serve the vegetable blend over leftover BROWN RICE. Add a GREEN SALAD and WHOLE-GRAIN PITA BREAD. For dessert, fresh PINEAPPLE CHUNKS are sweet and juicy.

Shopping List

broccoli florets, butter, onion, flour, curry powder, coarse salt, cayenne pepper, unsalted vegetable broth, green, red and yellow bell peppers, carrots, half-and-half, fresh green beans, roasted peanuts, salad greens, whole-grain pita bread, fresh pineapple chunks.

VEGETABLE CURRY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 3 cups broccoli florets
  • 1 tablespoon water
  • 1 tablespoon butter
  • 1 small onion, chopped
  • 2 tablespoons flour
  • 1 1/2 tablespoons curry powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cayenne pepper
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 small green bell pepper, thinly sliced
  • 1 small red bell pepper, thinly sliced
  • 1 small yellow bell pepper, thinly sliced
  • 3 medium carrots, thinly sliced
  • 1/2 cup half-and-half
  • 1/2 pound fresh green beans
  • Roasted peanuts for garnish

Combine broccoli and water in a medium bowl and cover; microwave on high (100 percent power) 1 1/2 minutes. Drain and set aside. Melt butter on medium in a Dutch oven; add onion and cook 4 minutes or until softened. Stir in flour, curry powder, salt and cayenne. Cook 1 minute, stirring constantly. Gradually stir in broth; bring to a boil. Reduce heat and simmer, stirring constantly, 8 minutes or until thickened. Stir in broccoli, bell peppers, carrots, half-and-half and green beans; cook 3 minutes, stirring constantly, or until vegetables are softened. Garnish with peanuts and serve immediately.

Per serving: 176 calories, 6 grams protein, 7 grams fat (34 percent calories from fat), 4.1 grams saturated fat, 26 grams carbohydrate, 19 milligrams cholesterol, 430 milligrams sodium, 7 grams fiber.

Wednesday: Kids

Help the kids make their own CHICKEN AND SOUR CREAM ENCHILADAS tonight. Heat oven to 350 degrees. Combine 1 cup reduced-fat sour cream, 1 cup shredded Monterey Jack cheese, 1 cup salsa and 1 (9- or 10-ounce) package cooked carved chicken. Divide and spoon down center of 6 (6- or 8-inch) whole-grain flour tortillas. Fold tortillas in thirds and place seam-side down in a shallow baking dish coated with cooking spray. Top with 1/2 cup salsa; cover and bake 30 minutes. Uncover and sprinkle with 1/4 cup additional cheese; bake 5 more minutes or until cheese melts. Top with chopped tomatoes and lettuce. Serve with canned vegetarian REFRIED BEANS. Leftover ICE CREAM is a cool dessert.

Shopping List

reduced-fat sour cream, shredded Monterey Jack cheese, salsa, packaged cooked carved chicken, whole-grain flour tortillas, cooking spray, tomatoes, lettuce, canned vegetarian refried beans.

Thursday: Express

Make it quick tonight with a B.T. PIZZA. Top a ready-to-bake whole-grain thin pizza crust with 4 slices crumbled bacon, plenty of diced tomatoes (drained on paper towels), sliced fresh basil and shredded part-skim mozzarella cheese. Bake as directed or until cheese melts and pizza is hot. Serve with a GREEN SALAD. Slice a WATERMELON for dessert.

Shopping List

ready-to-bake whole-grain thin pizza crust, bacon, tomatoes, fresh basil, shredded part-skim mozzarella cheese, salad greens, watermelon.

Friday: Budget

Tighten your purse strings with TURKEY APRICOT SALAD SANDWICHES. Combine 1 1/2 cups chopped cooked turkey, 1/4 cup thinly sliced celery, 1/4 cup low-fat mayonnaise, 2 tablespoons unsalted cashews, 2 tablespoons chopped dried apricots, 2 tablespoons chopped green onions, 2 tablespoons plain low-fat yogurt and some coarse salt and pepper to taste. Spread on 4 slices pumpernickel bread; top with a lettuce leaf and a second slice of bread. Cut in half and serve with CORN-ON-THE-COB and SLICED TOMATOES. FRESH BLUEBERRIES are dessert.

Shopping List

cooked turkey, celery, low-fat mayonnaise, unsalted cashews, dried apricots, green onions, plain low-fat yogurt, coarse salt, pepper, pumpernickel bread, lettuce, corn-on-the-cob, tomatoes, fresh blueberries.

Saturday: Easy Entertaining

Your lucky guests will dine on TUNA STEAKS WITH AVOCADO SALSA tonight.

Try this SPICY POTATO SALAD for a perfect side dish: Cook 2 pounds unpeeled large red potatoes in boiling water about 15 minutes or until tender. Drain and cool. Cut into 1/2 inch cubes and place in a large bowl. Whisk together 3 tablespoons canola oil, 3 tablespoons white wine vinegar, 1 teaspoon sugar, 1/4 teaspoon chili powder, 3/4 teaspoon coarse salt and 1/8 teaspoon hot sauce; pour over potatoes; toss. Cover and chill 1 hour. Stir in 1 (8 3/4-ounce) can rinsed corn, 1 small shredded carrot, 1/4 cup sliced black olives and 4 sliced green onions; toss to mix.

Add WHOLE-GRAIN ROLLS. For dessert, spoon vanilla pudding into wine goblets. Top each with a teaspoon or so of raspberry jam and stir. Garnish with fresh raspberries, and you have a RASPBERRY SWIRL.

Shopping List

red onion, garlic, balsamic vinegar, light brown sugar, crushed red pepper, orange sections, tomato, avocado, lime, tuna steaks, red potatoes, canola oil, white wine vinegar, sugar, chili powder, coarse salt, hot sauce, canned corn, carrots, black olives, green onions, whole-grain rolls, vanilla pudding, raspberry jam, fresh raspberries.

TUNA STEAKS WITH AVOCADO SALSA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1/2 cup chopped red onion
  • 1/2 teaspoon minced garlic
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon firmly packed light brown sugar
  • 1/8 teaspoon crushed red pepper
  • 1/2 cup halved orange sections
  • 1/3 cup chopped tomato
  • 1/3 cup chopped avocado
  • 1 tablespoon fresh lime juice
  • 2 tuna steaks (about 1 1/2 pounds total)

Cook onion and garlic in a nonstick skillet on medium-high 4 minutes or until onion is softened. Stir in vinegar, sugar and red pepper. Cook and stir 2 minutes or until sugar dissolves. Remove from heat; stir in oranges, tomato, avocado and lime juice. Meanwhile, heat a nonstick skillet over medium-high. Add tuna steaks and cook 4 minutes per side. Halve each steak and serve immediately with salsa.

Per serving: 237 calories, 42 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 9 grams carbohydrate, 66 milligrams cholesterol, 81 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for July 07, 2019

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

Sunday: Family

Take it easy and prepare or buy a SMOKED TURKEY BREAST for family day. Alongside, SKILLET MEXICAN CORN is delicious. Add more color to the plate with a real summer favorite, SLICED TOMATOES, plus WHOLE-GRAIN ROLLS on the side.

No one can resist PEACH CRUMBLE for dessert: Heat oven to 350 degrees. Peel and slice 12 fresh peaches (about 3 pounds) and combine with 1/4 cup sugar; spoon into a 3-quart baking dish coated with cooking spray. In a medium bowl, combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons butter. With 2 knives, cut butter into flour mixture until mixture resembles coarse crumbs; sprinkle over peaches. Bake 40 to 45 minutes or until golden.

Plan

Save enough turkey, skillet corn, tomatoes and peach crumble for Monday.

Shopping List

smoked turkey breast, red onion, red bell pepper, jalapeno pepper, coarse salt, black pepper, chili powder, cumin, dried oregano, fresh or frozen sweet corn, limes, cilantro, tomatoes, whole-grain rolls, fresh peaches, sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

SKILLET MEXICAN CORN

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1/2 cup water
  • 1 packed cup diced red onion
  • 1 large red bell pepper, diced
  • 1 fresh jalapeno pepper, seeds and stems removed, finely diced
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 2 cups fresh or frozen sweet corn
  • 1/2 tablespoon fresh lime juice
  • Chopped cilantro to taste
  • Lime wedges for garnish

Heat water in a large skillet on medium-high. When water is simmering, add onion, bell pepper, jalapeno, 1/4 teaspoon of salt and black pepper; stir well. Cook 8 minutes, stirring often or until the vegetables are tender and water has evaporated. Meanwhile, get the remaining ingredients ready for the next step. When the vegetables are pre-tender, add chili powder, cumin and oregano and stir continuously for 30 seconds, until fragrant and spices soak up remaining moisture. Add the corn, lime juice, remaining salt and cilantro if desired. Stir well and cook about 5 minutes just to heat the corn through, stirring often. Serve immediately and garnish with cilantro and lime wedges. (Adapted from "The Vegan 8," Brandi Doming, Oxmoor House.)

Per serving: 116 calories, 4 grams protein, 1 gram fat (7 percent calories from fat), no saturated fat, 27 grams carbohydrate, no cholesterol, 254 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Use the leftover turkey and tomatoes for GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICHES. Use reduced-fat Swiss cheese and spread Dijon mustard on sliced sourdough bread; coat the bread with cooking spray before grilling. Serve with leftover MEXICAN CORN. Warm the leftover PEACH CRUMBLE for dessert.

Shopping List

reduced-fat Swiss cheese, Dijon mustard, sourdough bread, cooking spray.

Tuesday: Express

Make dinner simple tonight and buy a fully cooked HAM STEAK. Rub Cajun seasoning blend on both sides before heating, if desired. Serve ham with SWEET POTATO FRIES (from frozen) and deli BROCCOLI SALAD. Make CORNBREAD from a mix. PLUMS are your dessert.

Shopping List

fully cooked ham steak, Cajun seasoning blend (if desired), frozen sweet potato fries, deli broccoli salad, cornbread mix, plums.

Wednesday: Kids

Make it TACO NIGHT for the kids. Let them choose their favorite ingredients, such as lean ground beef, shredded cheese, mild salsa, reduced-fat sour cream and diced avocado, to fill the taco shells. Add some RICE on the side. Bite into a NECTARINE for dessert.

Shopping List

lean ground beef, shredded cheese, mild salsa, reduced-fat sour cream, avocado, taco shells, rice, nectarines.

Thursday: Meatless

We enjoyed these BELLA BURGERS for a meatless dinner. Heat grill on medium and coat 4 large portobello mushrooms, 1 large red bell pepper (cut into quarters) and 1 sliced red onion on both sides with cooking spray. Grill the vegetables (in a grill basket) on both sides 4 to 6 minutes or until lightly charred and tender. Meanwhile, whisk together 2 tablespoons reduced-fat Italian dressing with 2 tablespoons low-fat mayonnaise. Spread whole-grain hamburger buns with dressing mixture and layer with lettuce, tomato, mushroom, peppers and onion. Serve immediately with BAKED CHIPS. Scoop VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

portobello mushrooms, red bell pepper, red onion, cooking spray, reduced-fat Italian dressing, low-fat mayonnaise, whole-grain hamburger buns, lettuce, tomatoes, baked chips, vanilla ice cream.

Friday: Budget

Save some money and serve OVEN-FRIED PORK CHOPS. Add GREEN BEANS, a crisp LETTUCE WEDGE and CRUSTY BREAD. For dessert, STRAWBERRIES are good.

Shopping List

egg, milk, packaged cornbread stuffing mix, pork loin chops, cooking spray, packaged frozen roasted potato pieces, green beans, lettuce, crusty bread, strawberries.

OVEN-FRIED PORK CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 1 egg
  • 2 tablespoons milk
  • 1 cup packaged cornbread stuffing mix
  • 4 trimmed pork loin chops (1/2-inch-thick chops, about 1 1/2 pounds)
  • 1 (20-ounce) package frozen roasted potato pieces

Heat oven to 425 degrees. In shallow bowl, beat egg and stir in milk. Place stuffing mix in a pie plate. Dip chops into egg mixture; coat both sides with stuffing mix. Arrange chops in a single layer on one side of a large rimmed baking sheet coated with cooking spray. On other side of sheet, arrange potatoes, mounding as necessary. Bake 20 minutes or until internal temperature of pork is 145 degrees and potatoes are browned and crisp; turn and stir once.

Per serving: 462 calories, 44 grams protein, 10 grams fat (20 percent calories from fat), 2.3 grams saturated fat, 44 grams carbohydrate, 164 milligrams cholesterol, 837 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Entertain your friends with your own LAMB CHOPS. Serve with CANNELLINI BEANS WITH ROSEMARY, FRESH ASPARAGUS, ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with a scoop of leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, olive oil, fresh rosemary, lemon, garlic, canned cannellini beans, coarse salt, pepper, fresh asparagus, romaine, sourdough rolls, cantaloupe.

CANNELLINI BEANS WITH ROSEMARY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 5 minutes

  • 2 tablespoons olive oil, plus 1 teaspoon (optional)
  • 1 teaspoon finely chopped fresh rosemary
  • Zest and juice of 1 lemon
  • 1 small clove garlic, peeled and minced
  • 2 (15-ounce) cans cannellini beans, rinsed
  • Coarse salt to taste
  • Pepper to taste

Heat oil in a large nonstick skillet on medium; add rosemary and lemon zest; cook and stir 30 seconds. Add garlic; cook and stir 30 seconds. Add beans, stirring carefully to coat in oil. Squeeze in lemon juice; add salt and pepper to taste. Cook, stirring, 1 to 2 minutes or until beans are hot. Spoon into a warm serving bowl and add additional oil if desired.

Per serving: 228 calories, 8 grams protein, 8 grams fat (30 percent calories from fat), 0.9 gram saturated fat, 31 grams carbohydrate, no cholesterol, 526 milligrams sodium, 8 grams fiber.

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