health

7 Day Menu Planner for July 28, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | July 28th, 2019

Sunday: Family

Prepare your own LEG OF LAMB for the family.

On the side, serve LEMON COUSCOUS: Cook 1 1/2 cups couscous according to package directions; fluff with a fork. Stir in 1 tablespoon grated lemon zest (yellow part only) and 1/4 cup chopped fresh parsley.

Add fresh ZUCCHINI SQUASH and DINNER ROLLS to your meal. For dessert, make PEACH SHORTCAKE by layering sliced angel food cake with fresh peaches and vanilla ice cream.

Plan

Save enough lamb and peaches for Monday. Save enough ice cream for Wednesday. Prepare Monday's gazpacho if time permits.

Shopping List

leg of lamb, couscous, lemon, parsley, fresh zucchini squash, dinner rolls, angel food cake, fresh peaches, vanilla ice cream.


Monday: Heat and Eat

No stove time will be needed tonight for LAMB SANDWICHES. Spread focaccia with a thin layer of low-fat mayonnaise. Top with sliced leftover lamb, roasted red peppers (from a jar), crumbled Greek feta cheese and a red-tipped lettuce leaf.

Serve with WHITE GAZPACHO: In a blender, add 2 medium peeled, seeded, diced cucumbers, 1 cup unsalted chicken broth, 1 1/2 tablespoons white wine vinegar, 1/8 teaspoon coarse salt, 1 (16-ounce) container reduced-fat sour cream and 1 crushed garlic clove. Pulse 3 or 4 times or until coarsely chopped. Chill 3 hours or more. Ladle soup into bowls and top with chopped tomatoes and chopped green onions.

Dessert is leftover PEACHES topped with light whipped cream.

Shopping List

focaccia, low-fat mayonnaise, jar roasted red peppers, crumbled Greek feta cheese, red-tipped lettuce, cucumbers, unsalted chicken broth, white wine vinegar, coarse salt, reduced-fat sour cream, garlic, tomatoes, green onions, light whipped cream.


Tuesday: Express

Tonight's CHILI WITH GREEN SALSA is quick, and it hit the spot at our house. Serve it with deli COLESLAW and WHOLE-GRAIN ROLLS. Enjoy FRESH PLUMS for dessert.

Shopping List

canola oil, chicken breast tenders, canned reduced-sodium white beans, mild to medium green salsa, fresh cilantro, unsalted chicken broth, grape tomatoes, deli coleslaw, whole-grain rolls, fresh plums.

CHILI WITH GREEN SALSA

Servings: makes about 5 1/2 cups

Prep time: 10 minutes

Cook time: about 10 minutes

  • 1 tablespoon canola oil
  • 12 ounces chicken breast tenders, cut into 1/2-inch pieces
  • 2 (15- to 19-ounce) cans rinsed reduced-sodium white beans
  • 1 3/4 to 2 cups mild to medium green salsa
  • 1/4 cup chopped fresh cilantro
  • 1/2 cup unsalted chicken broth
  • 1 cup quartered grape tomatoes

Heat oil in a large nonstick skillet on medium-high. Cook chicken, stirring constantly, 3 to 4 minutes or until it is no longer pink. Add beans, salsa, cilantro and broth or water; cook 5 minutes longer to blend flavors, stirring occasionally. Top with tomatoes and serve.

Per cup: 248 calories, 19 gram protein, 5 grams fat (19 percent calories from fat), 0.6 gram saturated fat, 29 grams carbohydrate, 40 milligrams cholesterol, 675 milligrams sodium, 6 grams fiber.


Wednesday: Budget

Keep food costs down and serve SPAGHETTI WITH BROCCOLI. Cook 1 pound broccoli florets in boiling water 2 to 3 minutes or until tender; drain and set aside. In a Dutch oven, heat 1 tablespoon olive oil. Add 1 medium sliced onion; cook 5 minutes or until golden. Add 2 ounces sliced prosciutto (cut into strips); mix well. Add 4 1/4 cups water and bring to a boil. Stir in 12 ounces broken spaghetti; return to boiling and cook 4 minutes; turn off heat and add drained broccoli; cover and let stand 3 minutes. Drain until preferred consistency. (Mixture will be soupy.) Ladle into bowls; top with freshly grated pecorino cheese.

Add a MIXED GREEN SALAD and GARLIC BREAD on the side. Leftover VANILLA ICE CREAM is a quick dessert.

Shopping List

broccoli florets, olive oil, onion, prosciutto, spaghetti, pecorino cheese, mixed greens, garlic bread.


Thursday: Kids

Watch your angels line up for QUESADILLAS. Combine 1 cup shredded reduced-fat cheddar cheese, 1/4 cup crumbled goat cheese, 1/4 cup chopped fresh cilantro, 1/2 to 1 teaspoon chili powder and 1 (15-ounce) can rinsed reduced-sodium black beans. Spread 3/4 cup bean mixture over each of 4 (6-inch) whole-grain tortillas. Top with another tortilla; press down lightly. In a nonstick skillet, heat each quesadilla 2 minutes on each side on medium-high or until browned. Cut each one into wedges.

Serve with deli CARROT RAISIN SALAD. For dessert, make instant CHOCOLATE PUDDING with 1 percent milk and stir in MINI MARSHMALLOWS.

Shopping List

shredded reduced-fat cheddar cheese, crumbled goat cheese, cilantro, chili powder, canned reduced-sodium black beans, whole-grain tortillas, deli carrot raisin salad, instant chocolate pudding, 1 percent milk, mini marshmallows.


Friday: Meatless

Try CHEESE-STUFFED CREPES for a no-meat adventure. Heat oven to 375 degrees. Spoon 1 cup (of 2 cups) red pasta sauce into a 9-by-13-inch baking dish. In a bowl, mix 4 cups low-fat ricotta cheese, 1/2 cup freshly grated parmesan cheese, 1/4 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Divide and spread mixture into center of 8 crepes. Roll; place crepes, seam down, into prepared dish. Spread 1 cup pasta sauce over crepes. Cover dish loosely with foil and bake 20 minutes. Remove foil. Bake 5 more minutes or until bubbly.

Serve with a GREEN SALAD. Enjoy FRESH APRICOTS and OATMEAL COOKIES for dessert.

Tip

Look for crepes in the produce section (often near the fresh berries).

Shopping List

jar red pasta sauce, low-fat ricotta cheese, parmesan cheese, fresh basil, coarse salt, pepper, crepes, salad greens, fresh apricots, oatmeal cookies.


Saturday: Easy Entertaining

Treat your guests to SALMON WITH PESTO. Serve with FETTUCCINE tossed with extra pesto and add FRESH YELLOW SQUASH. Serve with BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, make VERY BERRY TRIFLES.

Shopping List

salmon fillets, cooking spray, low-fat mayonnaise, basil pesto, panko bread crumbs, parmesan cheese, fettuccine, fresh yellow squash, bibb lettuce, whole-grain rolls, fat-free cottage cheese, light brown sugar, pure vanilla extract, pound cake, mixed berries.

SALMON WITH PESTO

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: about 10 minutes

  • 4 (5- to 6-ounce) salmon fillets
  • 3 tablespoons low-fat mayonnaise
  • 2 tablespoons basil pesto
  • 2 tablespoons panko bread crumbs
  • 1 tablespoon freshly grated parmesan cheese

Place salmon, skin down, on the rack of broiler pan coated with cooking spray; tuck under thinner ends. Broil 4 inches from heat, 4 to 6 minutes per half-inch of salmon. (If salmon is 1 inch thick or more, turn skin side up halfway through cooking time.) Meanwhile, combine mayonnaise and pesto. Combine crumbs and cheese separately. Spoon mayonnaise mixture over fish; sprinkle with crumb mixture. Broil 1 to 2 more minutes.

Per serving: 244 calories, 31 gram protein, 10 grams fat (39 percent calories from fat), 1.8 grams saturated fat, 5 grams carbohydrate, 67 milligrams cholesterol, 325 milligrams sodium, no fiber.

VERY BERRY TRIFLES

Servings: makes 4 servings

Prep time: less than 15 minutes

  • 1 cup fat-free cottage cheese
  • 1/3 cup packed light brown sugar
  • 1/2 teaspoon pure vanilla extract
  • 2 cups 1/2-inch cubed pound cake
  • 3 cups mixed berries

In a blender or food processor, combine cottage cheese, sugar and vanilla; process 1 to 2 minutes or until completely silky and smooth. Place 1/4 cup cake cubes in each of 4 (8-ounce) glasses or goblets. Top with about 2 tablespoons of fruit followed by 1 to 2 tablespoons brown sugar cream. Repeat layers. Top with remaining fruit. Serve immediately or cover and refrigerate until serving time.

Per serving: 377 calories, 11 gram protein, 10 grams fat (23 percent calories from fat), 5.2 grams saturated fat, 63 grams carbohydrate, 84 milligrams cholesterol, 428 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for July 21, 2019

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | July 21st, 2019

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 | July 14th, 2019

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.

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