health

7 Day Menu Planner for August 11, 2019

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

Sunday: Family

Everyone wanted seconds of this PEACH-GLAZED PORK LOIN ROAST. Serve the flavor-packed roast with RICE AND PETITE GREEN PEAS (toss hot cooked rice with microwaved frozen petite peas and garnish with chopped fresh mint). Add a BIBB LETTUCE SALAD and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE for dessert.

Plan

Prepare Monday's rice and the lemon-mustard dressing today. Save enough pork for Monday and enough cake for Tuesday.

Shopping List

cumin, less-sodium seasoned salt, cinnamon, boneless pork loin roast, all-fruit peach preserves, Worcestershire sauce, ground ginger, rice, frozen petite green peas, fresh mint, bibb lettuce, dinner rolls, chocolate layer cake.

PEACH-GLAZED PORK LOIN ROAST

Servings: makes 6 to 8 servings

Prep time: 10 minutes

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

  • 1 teaspoon cumin
  • 1/2 teaspoon less-sodium seasoned salt
  • 1/2 teaspoon cinnamon
  • 1 1/2 to 2-pound boneless pork loin roast, well-trimmed
  • 1/3 cup all-fruit peach preserves
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon ground ginger

Heat oven to 350 degrees. Combine cumin, seasoned salt and cinnamon; mix well. Rub on all sides of roast. Place on rack in baking dish and bake 20 minutes per pound. Meanwhile, combine preserves, Worcestershire sauce and ginger. Spoon peach mixture over pork. Bake 10 more minutes or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes. Slice and serve.

Per serving: 205 calories, 23 grams protein, 8 grams fat (35 percent calories from fat), 2.8 grams saturated fat, 10 grams carbohydrate, 64 milligrams cholesterol, 145 milligrams sodium, no fiber.

Monday: Heat and Eat

WILD RICE AND PORK SALAD was a hit at our house. Prepare 1 (6-ounce) package long grain and wild rice according to directions, using unsalted chicken broth as the liquid. Cool. Mix together the rice, 2 cups (leftover) chopped pork, 2 ribs thinly sliced celery, 1 medium chopped green bell pepper and 1 medium chopped red onion; set aside.

For the LEMON MUSTARD DRESSING: Combine 1/4 cup olive oil, 1/4 cup fresh lemon juice, 1 1/2 teaspoons dry mustard and 1/2 teaspoon black pepper; mix well. Pour over pork mixture and toss to combine.

Serve with steamed fresh ZUCCHINI and CRUSTY BREAD. Enjoy FRESH FIGS for dessert.

Shopping List

packaged long grain and wild rice, unsalted chicken broth, celery, green bell pepper, red onion, olive oil, lemons, dry mustard, black pepper, fresh zucchini, crusty bread, fresh figs.

Tuesday: Express

No messing around in the kitchen tonight, because a BARBECUE ROTISSERIE CHICKEN is on the menu. Serve with deli POTATO SALAD, a FRESH SPINACH SALAD and WHOLE-GRAIN ROLLS. Leftover CAKE is your dessert.

Plan

Save enough chicken for Wednesday.

Shopping List

barbecue rotisserie chicken, deli potato salad, fresh spinach, whole-grain rolls.

Wednesday: Budget

Make an economical B.C.L.T. SANDWICH tonight (bacon, leftover chicken, lettuce and tomato) on whole-grain toast. Serve with OVEN FRIES (from frozen).

No one will call you cheap (how rude!) when you bring out the BLUEBERRY-KIWI DESSERT COOKIE: Heat oven to 350 degrees. Slice 1 (18-ounce) package refrigerated cookie dough as directed on package. Arrange slices in an ungreased 14-inch pizza pan. Using floured fingers, press dough evenly in pan. Bake 15 minutes or until golden. Spread 1 cup prepared marshmallow fluff over cookie crust, leaving a 1-inch border. Arrange 2 cups fresh blueberries and 1 peeled, sliced kiwi on top. Sprinkle with chopped toasted walnuts. Slice and serve.

Shopping List

bacon, lettuce, tomato, whole-grain bread, frozen oven fries, refrigerated cookie dough, flour, jar marshmallow fluff, fresh blueberries, kiwi, walnuts.

Thursday: Kids

The kids will go for PIZZA PASTA. Heat oven to 350 degrees. Cook 8 ounces rotini pasta according to package directions; drain. In a large nonstick skillet on medium-high, cook 1 pound lean ground beef and 1 small chopped onion until beef is no longer pink and onion is softened; drain. Combine beef mixture and 1 (26- to 28-ounce) jar marinara sauce, 4 ounces sliced pepperoni sausage and cooked pasta. Mix well and pour into a 9-by-13-inch baking dish. Top with 1 1/2 cups part-skim shredded mozzarella cheese. Bake 30 minutes or until cheese melts and bubbles. Serve with CARROT STICKS to munch.

This MANGO AND BANANA SMOOTHIE is perfect for dessert: Peel, pit and chop 3 mangoes (about 3 pounds); freeze overnight. In a blender, combine mangoes with 3/4 cup low-fat milk, 1 cup ice, 1/2 banana and 1 teaspoon honey. Pulse until desired consistency. For a thicker smoothie, add more ice.

Shopping List

rotini pasta, lean ground beef, onion, marinara sauce, sliced pepperoni sausage, shredded part-skim mozzarella cheese, carrots, mangoes, low-fat milk, banana, honey.

Friday: Meatless

It wasn't easy, but we didn't lick the plate after eating this delicious GARBANZO TOMATO STEW. Serve the high-fiber, high-flavor stew over COUSCOUS. Add a crisp iceberg LETTUCE WEDGE and WHOLE-GRAIN PITAS. For dessert, try a scoop of STRAWBERRY ICE CREAM.

Shopping List

olive oil, onion, garlic, canned no-salt-added diced tomatoes, canned reduced-sodium garbanzo beans, canned unsalted vegetable broth, no-salt-added tomato paste, dried rosemary, dried oregano, Greek seasoning, coarse salt, pepper, fresh baby spinach leaves, parsley, crumbled Greek feta cheese, couscous, iceberg lettuce, whole-grain pitas, strawberry ice cream.

GARBANZO TOMATO STEW

Servings: makes about 7 1/2 cups

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 (28-ounce) can no-salt-added diced tomatoes
  • 1 (15- to 19-ounce) can reduced-sodium garbanzo beans, rinsed
  • 1 (14-ounce) can unsalted vegetable broth
  • 2 tablespoons no-salt-added tomato paste
  • 1/2 teaspoon dried rosemary
  • 2 teaspoons dried oregano
  • 1 teaspoon Greek seasoning
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 6 ounces fresh baby spinach leaves
  • 2 tablespoons chopped parsley
  • Crumbled Greek feta cheese for garnish

Heat oil in a Dutch oven on medium-high. Add onion and cook 5 to 7 minutes or until softened. Add garlic and cook 1 minute. Stir in tomatoes, beans, broth, tomato paste, rosemary, oregano, Greek seasoning, salt and pepper. Bring to a boil; reduce heat to low and simmer, stirring occasionally, 15 minutes. Stir in spinach and parsley; cook 5 minutes. Garnish with feta. Serve immediately.

Per cup: 110 calories, 5 grams protein, 3 grams fat (21 percent calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, no cholesterol, 345 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Invite guests for the Indian flavors of GARAM MASALA AND SOUR CREAM CHICKEN BAKE. Serve with aromatic BASMATI RICE. Add color and flavor with steamed ASPARAGUS.

Alongside, serve CUCUMBER RAITA: In a small pan, heat 1/2 teaspoon olive oil on medium. Add 1 minced garlic clove and cook 30 seconds. Transfer to a bowl and add 1 medium peeled, seeded and finely chopped cucumber, 2/3 cup fat-free plain Greek yogurt, 1 tablespoon chopped cilantro, 1/2 teaspoon honey, 1/2 teaspoon rice wine vinegar, a pinch of cumin, a dash of hot sauce, and coarse salt and pepper to taste. Mix well and serve immediately with FLATBREAD. LEMON SHERBET is the perfect dessert.

Shopping List

canola oil, onion, skinless bone-in chicken thighs or legs, reduced-fat sour cream, fat-free plain Greek yogurt, lemons, garam masala, turmeric, coarse salt, basmati rice, asparagus, olive oil, garlic, cucumber, cilantro, honey, rice wine vinegar, cumin, hot sauce, pepper, flatbread, lemon sherbet.

GARAM MASALA AND SOUR CREAM CHICKEN BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 60 minutes; marinating time: 4 to 6 hours

  • 2 tablespoons canola oil
  • 1 large onion, thinly sliced
  • 8 skinless bone-in chicken thighs or legs
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup fat-free plain Greek yogurt
  • 1/3 cup fresh lemon juice
  • 1 tablespoon garam masala
  • 1/2 teaspoon turmeric
  • Coarse salt to taste

In a large nonstick skillet, heat oil on medium. Add onion and cook 10 minutes or until golden. Meanwhile, cut shallow slits in chicken to help infuse spices. In a mixing bowl, combine the cooked onions, sour cream, yogurt, lemon juice, garam masala, turmeric and salt. Mix until smooth. Pour into a resealable plastic bag, add chicken and turn to coat; place bag in shallow pan and let marinate in refrigerator for 4 to 6 hours. When ready to bake, heat oven to 350 degrees. Transfer chicken and marinade into a 7-by-11-inch baking dish. Bake 45 minutes or until chicken is no longer pink. Serve chicken with sauce immediately.

Per serving: 280 calories, 30 grams protein, 15 grams fat (49 percent calories from fat), 4.1 grams saturated fat, 5 grams carbohydrate, 164 milligrams cholesterol, 116 milligrams sodium, 1 gram fiber.

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.

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