health

7 Day Menu Planner for August 04, 2019

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

Sunday: Family

Serve the family your own ROAST CHICKEN (5 to 7 pounds) today, and you'll have plenty of leftovers for later.

Alongside, try these easy AU GRATIN POTATOES: Heat oven to 400 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Scrub and thinly slice 2 pounds red potatoes. Arrange half the potatoes in dish, drizzle with 1 tablespoon (of 2 tablespoons total) melted butter, and season to taste with coarse salt and pepper. Top with 1/4 cup (of 1/2 cup total) shredded Gruyere cheese; repeat layers. In small saucepan, bring 1 cup 2% milk to a simmer; pour over potatoes. Coat top of potatoes with cooking spray. Bake 35 to 40 minutes or until potatoes are tender; serve.

Add SLICED TOMATOES and CRUSTY ROLLS to the meal. Buy or make a RASPBERRY COBBLER for dessert.

Plan

Save enough chicken and cobbler for Monday.

Shopping List

large chicken to roast, cooking spray, red potatoes, butter, coarse salt, pepper, Gruyere cheese, 2% milk, tomatoes, crusty rolls, raspberry cobbler.

Monday: Budget

You'll receive rave reviews on economical RANCHO CHICKEN. Serve the flavorful casserole with a MIXED GREEN SALAD and extra TORTILLAS, if desired. Warm the leftover COBBLER for dessert.

Plan

Save enough Rancho Chicken and tortillas for Tuesday.

Shopping List

reduced-fat reduced-sodium condensed cream of mushroom soup, reduced-fat reduced-sodium condensed cream of chicken soup, canned diced tomatoes with green chiles, red bell pepper, onion, chili powder, black pepper, corn tortillas, 50% reduced-fat sharp cheddar cheese, tomatoes, green onions, mixed greens.

THE RECIPES RANCHO CHICKEN

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 50 minutes; standing time: 10 minutes

  • 1 (10 3/4-ounce) can reduced-fat reduced-sodium condensed cream of mushroom soup
  • 1 (10 3/4-ounce) can reduced-fat reduced-sodium condensed cream of chicken soup
  • 1 (10-ounce) can diced tomatoes with green chiles with liquid
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 1 1/2 teaspoons chili powder
  • 1/4 teaspoon black pepper
  • 12 (6- to 7-inch) corn tortillas, cut into bite-size strips
  • 1 1/2 to 2 cups chopped leftover cooked chicken breast
  • 8 ounces shredded 50% reduced-fat sharp cheddar cheese, divided
  • Sliced tomatoes for garnish
  • Sliced green onions for garnish

Heat oven to 350 degrees. Combine soups, tomatoes, bell pepper, onion, chili powder and black pepper; mix well. Set aside. To assemble: Arrange about a third of the tortilla strips over bottom of a 9-by-13-inch baking dish. Layer half of the chicken over tortilla strips; continue with half the soup mixture, half the cheese and another third of tortilla strips. Layer with remaining chicken, soup mixture and tortilla strips. Bake, tightly covered with nonstick foil, 45 minutes or until bubbly around edges and center is hot. Increase heat to 400 degrees. Uncover; sprinkle with remaining cheese. Bake 4 to 5 minutes or until cheese is melted. Remove from oven. Top with sliced tomatoes and onions. Let stand 10 minutes before serving.

Per serving: 276 calories, 22 grams protein, 9 grams fat (30 percent calories from fat), 4.1 grams saturated fat, 28 grams carbohydrate, 50 milligrams cholesterol, 647 milligrams sodium, 4 grams fiber.

Tuesday: Heat and Eat

Sit back and relax, because dinner is ready as soon as you reheat the leftover RANCHO CHICKEN. Serve with a LETTUCE WEDGE and leftover TORTILLAS. Slice WATERMELON for dessert.

Plan

Save enough watermelon for Wednesday.

Shopping List

lettuce, watermelon.

Wednesday: Express

Buy a fully cooked BEEF POT ROAST for an easy meal tonight. Serve with your own MASHED POTATOES and fresh sliced ZUCCHINI. Add WHOLE-GRAIN ROLLS. Leftover WATERMELON is your dessert.

Shopping List

fully cooked beef pot roast, potatoes to mash, fresh zucchini, whole-grain rolls.

Thursday: Meatless

LENTIL SALAD makes a perfect no-meat dinner. Drizzle TOMATO WEDGES with balsamic vinaigrette and finely chopped fresh basil to accompany the high-fiber entree. Add BREAD STICKS. For dessert, enjoy NECTARINES.

Shopping List

dried lentils, coarse salt, bay leaves, cucumbers, celery, red onion, orange juice, white wine vinegar, Dijon mustard, crumbled Greek feta cheese, tomatoes, balsamic vinaigrette, fresh basil, bread sticks, nectarines.

LENTIL SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 20 minutes; chilling time: 2 to 6 hours

  • 4 cups water
  • 2 cups dried lentils
  • 3/4 teaspoon coarse salt
  • 2 large bay leaves
  • 2 medium cucumbers, peeled, seeded and chopped
  • 1 cup finely chopped celery
  • 1 medium red onion, finely chopped
  • 3/4 cup orange juice
  • 3 tablespoons white wine vinegar
  • 1 1/2 tablespoons Dijon mustard
  • 1/2 cup crumbled Greek feta cheese for garnish

Combine water, lentils, salt and bay leaves in a large saucepan. Bring to a boil; cover, reduce heat to low, and simmer 20 minutes or until lentils are tender. Drain and discard bay leaves. Combine the lentils, cucumbers, celery and onion in a medium bowl. Whisk together orange juice, vinegar and mustard in separate bowl. Add to lentil mixture. Cover and chill 2 to 6 hours. Garnish individual servings with feta cheese.

Per serving: 223 calories, 17 grams protein, 1 gram fat (5 percent calories from fat), 0.7 gram saturated fat, 39 grams carbohydrate, 3 milligrams cholesterol, 374 milligrams sodium, 8 grams fiber.

Friday: Kids

Lucky kids! CHICKEN AND BLACK BEAN PIZZAS are on the menu. Heat oven to 350 degrees. In medium bowl, combine 1/2 cup mild salsa, 1 (10- to 12-ounce) can drained chicken breast, 1 cup rinsed canned reduced-sodium black beans, 1/4 cup chopped cilantro and 1/4 teaspoon cumin; mix well. Spread on 5 or 6 halved whole-grain English muffins. Top with 1 cup (divided) shredded 50% light cheddar cheese. Bake 8 to 10 minutes or until hot. Garnish with reduced-fat sour cream and guacamole.

Serve with BABY CARROTS and RED BELL PEPPER STRIPS with RANCH DRESSING for dipping. For dessert, CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING is a kid-friendly dessert.

Shopping List

mild salsa, canned chicken breast, canned reduced-sodium black beans, cilantro, cumin, whole-grain English muffins, shredded 50% light cheddar cheese, reduced-fat sour cream, guacamole, baby carrots, red bell peppers, ranch dressing, chocolate ice cream, marshmallow topping.

Saturday: Easy Entertaining

Start your entertaining evening with GAZPACHO (your own or store-bought).

Follow the refreshing cold soup with FILET MIGNON AU POIVRE: Rub 2 tablespoons crushed black pepper into 6 (4-ounce) filets mignons. Cook steaks in a nonstick skillet over medium-high heat 4 minutes per side or until desired doneness. Remove from skillet and cover to keep warm; to same skillet add 1/2 cup reduced-sodium beef broth, 1/3 cup balsamic vinegar and 3 tablespoons red currant jelly; cook 5 minutes on medium or until thickened. Pour over steaks and serve.

Add WARM ROASTED POTATO SALAD, GREEN BEANS and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

gazpacho, black pepper, filets mignons, reduced-sodium beef broth, balsamic vinegar, red currant jelly, yellow potatoes, red bell pepper, onion, olive or avocado oil, coarse salt, lemon, Greek feta cheese, fresh parsley, green beans, sourdough bread, fruit tarts.

WARM ROASTED POTATO SALAD

Servings: makes 6 servings

Cook time: about 55 minutes

  • 2 pounds yellow potatoes, washed, scrubbed and dried
  • 1 medium red bell pepper, chopped
  • 1 small onion, chopped
  • 2 tablespoons olive oil or avocado oil
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • Juice of half a lemon
  • 1/2 cup crumbled Greek feta cheese
  • 2 tablespoons chopped fresh parsley

Heat oven to 400 degrees. Cut each potato into bite-size pieces. Line baking sheet with parchment paper. Place potatoes on baking sheet and add chopped pepper and onion. Drizzle with oil; toss with salt and pepper. Bake 55 minutes or until potatoes are soft and start to crisp. Remove from oven. Squeeze lemon juice over potatoes; add feta cheese and parsley. Toss all ingredients together and transfer into medium serving bowl and enjoy while warm.

Per serving: 204 calories, 5 grams protein, 7 grams fat (32 percent calories from fat), 2.5 grams saturated fat, 30 grams carbohydrate, 11 milligrams cholesterol, 311 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for July 28, 2019

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

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

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.

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 |

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.

Next up: More trusted advice from...