health

7 Day Menu Planner for August 25, 2019

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

Sunday: Family

No need to go to the islands for CARIBBEAN CHICKEN AND RICE SALAD. Serve the entree salad with LEMON POPPY SEED MUFFINS (from a mix).

Make this easy BLUEBERRY PIE for dessert: Bake a frozen piecrust according to directions; cool. Combine 1 (16-ounce) jar blueberry jam or spread and 1/4 teaspoon ground cinnamon; microwave on high 1 minute or until mixture liquefies. Stir in 2 cups fresh blueberries. Spoon mixture into shell. Chill; slice and garnish with light whipped cream and serve.

Plan

Make an extra pie for Monday (Labor Day).

Shopping List

slivered almonds, olive oil, chicken breast tenders, packaged yellow rice, cilantro, sweet onion (such as Vidalia), fresh jalapeno pepper, jerk seasoning, oranges, arrowroot, coarse salt, fresh baby spinach leaves, lemon poppy seed muffin mix, frozen piecrusts, blueberry jam or spread, cinnamon, fresh blueberries, light whipped cream.

CARIBBEAN CHICKEN AND RICE SALAD

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: less than 20 minutes, plus rice

  • 1/2 cup slivered almonds, divided
  • 1 1/2 teaspoons olive oil, divided
  • 12 ounces chicken breast tenders, cut into bite-size pieces
  • 1 (8-ounce) package yellow rice (discard seasoning packet)
  • 1/2 cup chopped cilantro, divided
  • 1/2 cup finely chopped sweet onion (such as Vidalia)
  • 1 fresh jalapeno pepper, seeded and finely chopped
  • 1 teaspoon jerk seasoning
  • 1 1/4 cups fresh orange juice, divided
  • 1 teaspoon arrowroot (see NOTE)
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon orange zest (orange part only)
  • 1 cup orange sections
  • 4 cups fresh baby spinach leaves

Heat a large skillet on medium-high. Add almonds and cook, stirring, until golden; set aside. In same skillet, heat half the oil and cook chicken 4 minutes, stirring, or until almost cooked through. Remove to a warm plate and cover to finish cooking. Meanwhile, cook the rice according to directions. Toss hot rice with 1/4 cup cilantro; set aside to keep warm. For the dressing: Heat the remaining oil in a pan. Add onion, jalapeno pepper and jerk seasoning; cook 5 minutes or until onions are softened. Add 1 cup of orange juice and boil 5 minutes to reduce. Combine the arrowroot and remaining 1/4 cup orange juice and stir into sauce to thicken. Add the salt and orange zest. Toss the cooked chicken, orange sections, half the almonds, remaining 1/4 cup cilantro and spinach together. Add the hot rice and the dressing and toss again to mix thoroughly. Serve topped with remaining almonds.

NOTE: Arrowroot is a flavorless thickening agent. Look for it on the spice aisle or near the flour.

Per serving: 305 calories, 19 grams protein, 7 grams fat (21 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 36 milligrams cholesterol, 166 milligrams sodium, 3 grams fiber.

Monday: Budget

Use your slow cooker and celebrate Labor Day with BLACK CHERRY GARLIC SHREDDED CHICKEN on whole-grain toasted buns. Serve with POTATO SALAD and COLESLAW. For dessert, slice the leftover PIE and top it with VANILLA ICE CREAM.

Plan

Save enough pulled chicken, buns and potato salad for Tuesday. Save enough ice cream for Tuesday and Saturday. Save some coleslaw for Thursday.

Shopping List

boneless skinless chicken breasts, brown sugar, black cherry cola soda, balsamic vinegar, less-sodium soy sauce, cornstarch, garlic, crushed red pepper, cilantro, whole-grain buns, potato salad, coleslaw, vanilla ice cream.

BLACK CHERRY GARLIC SHREDDED CHICKEN

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 7 to 8 hours

  • 2 pounds boneless skinless chicken breasts
  • 1/2 cup packed brown sugar
  • 1/2 cup black cherry cola soda
  • 1/4 cup balsamic vinegar
  • 2 tablespoons less-sodium soy sauce
  • 2 tablespoons cornstarch
  • 6 large cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons chopped cilantro

Arrange chicken in a 4-quart or larger slow cooker. In a medium bowl, combine sugar, soda, vinegar, soy sauce, cornstarch, garlic and red pepper; stir until blended and pour over chicken. Cover; cook 7 to 8 hours on low. Shred chicken; garnish with cilantro as you serve. (Adapted from www.Swirlsofflavor.com by Gwynn Galvin.)

Per serving: 219 calories, 22 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, 63 milligrams cholesterol, 254 milligrams sodium, no fiber.

Tuesday: Heat and Eat

No one will mind eating leftover PULLED CHICKEN ON BUNS for dinner. Add the leftover POTATO SALAD along with PICKLES, OLIVES AND CARROT STICKS to munch on. Top the leftover ICE CREAM with FRESH PEACHES.

Shopping List

pickles, olives, carrots, fresh peaches.

Wednesday: Kids

No kid can resist SPAGHETTI AND MEAT SAUCE. Make it super-easy: Buy a jar of their favorite meat sauce and spoon it over cooked spaghetti. Top with a little freshly grated parmesan, and dinner is ready. Add a CHOPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS, and serve PINEAPPLE CHUNKS for dessert.

Shopping List

meat sauce, spaghetti, parmesan cheese, lettuce, whole-grain rolls, pineapple.

Thursday: Express

With the swiftness of a superhero, you'll have REUBEN WRAPS on the table. Spread burrito-size flour tortillas with reduced-fat Russian dressing. Top with leftover coleslaw, thinly sliced deli corned beef and reduced-fat Swiss cheese. Roll, halve and eat. Serve with deli THREE-BEAN SALAD. NECTARINES are dessert.

Shopping List

burrito-size flour tortillas, reduced-fat Russian dressing, deli corned beef, reduced-fat Swiss cheese, deli three-bean salad, nectarines.

Friday: Meatless

With its good flavor and simplicity, you can't go wrong serving MACARONI SOUP WITH BEANS AND CABBAGE. Cook 1 1/2 cups elbow macaroni according to directions; drain. Meanwhile, in a Dutch oven, heat 1 tablespoon canola oil on medium-high. Add 1 medium thinly sliced onion, 1 pound thinly sliced Savoy cabbage, 1 teaspoon minced garlic and 1/4 teaspoon pepper; cook 6 to 8 minutes or until cabbage begins to wilt, stirring often. Add 4 (14-ounce) cans unsalted vegetable broth, 2 (16-ounce) cans rinsed reduced-sodium cannellini beans and 1 1/2 cups water; heat to boiling. Add macaroni; heat through and serve. Cut a LETTUCE WEDGE and top it with sliced hard-cooked eggs and tomato wedges. Serve with CRUSTY BREAD. For dessert, try FRESH PLUMS.

Shopping List

elbow macaroni, canola oil, onion, Savoy cabbage, garlic, pepper, canned unsalted vegetable broth, canned reduced-sodium cannellini beans, lettuce, eggs, tomatoes, crusty bread, fresh plums.

Saturday: Easy Entertaining

This BAKED GROUPER was a hit with our guests. Serve it with RICE tossed with petite GREEN PEAS (from frozen). Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD. For dessert, a dab of leftover ICE CREAM over BROWNIES and drizzled with CHOCOLATE SAUCE will cap off a fine meal.

Shopping List

olive oil, onions, green bell pepper, canned crushed tomatoes, tomato paste, coarse salt, black pepper, skinless grouper filet, lemon pepper seasoning, cayenne pepper, rice, frozen petite green peas, Bibb lettuce, sourdough bread, brownies, chocolate sauce.

BAKED GROUPER

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 40 to 45 minutes

  • 2 tablespoons olive oil
  • 2 small onions, each cut into 6 wedges
  • 1 green bell pepper, cut into strips
  • 3/4 cup canned crushed tomatoes
  • 5 tablespoons tomato paste (see NOTE)
  • Water (if needed)
  • 1/2 teaspoon coarse salt to taste
  • 1/4 teaspoon black pepper to taste
  • 1 1/2 pounds skinless grouper filet, cut into 3-inch pieces
  • 1 teaspoon lemon pepper seasoning
  • 2 to 3 pinches cayenne pepper

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onions and bell pepper; cook and stir 10 minutes or until softened. Stir in crushed tomatoes and tomato paste; cover. Reduce heat to low and simmer. Cook 10 minutes, stirring often, or until onions are soft. (If mixture becomes too thick, thin with some water.) Season with salt and pepper to taste. Put filets in a 9-by-13-inch baking dish, folding under thin ends. Season with lemon pepper seasoning and cayenne pepper. Add sauce and bake 20 to 25 minutes or until fish is opaque throughout.

NOTE: For convenience, look for tomato paste in a tube.

Per serving: 186 calories, 23 grams protein, 6 grams fat (28 percent calories from fat), 0.9 gram saturated fat, 10 grams carbohydrate, 42 milligrams cholesterol, 367 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for August 18, 2019

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

Sunday: Family

Buy a SPIRAL-SLICED HAM today for the family's feast. Serve the easy entree with this SQUASH RICE CASSEROLE. Add a MIXED GREEN SALAD and WHOLE-GRAIN BREAD. Finish your feast with a slice of KEY LIME PIE.

Plan

Save enough ham, casserole and pie for Monday and enough ham (if desired) for Tuesday.

Shopping List

spiral-sliced ham, onion, zucchini, rice, unsalted chicken broth, reduced-fat sour cream, shredded 50% light sharp cheddar cheese, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, mixed greens, whole-grain bread, key lime pie.

SQUASH RICE CASSEROLE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 medium onion, chopped
  • 8 cups sliced zucchini (about 2 1/2 pounds)
  • 2 cups cooked rice (cook with unsalted chicken broth)
  • 1 cup reduced-fat sour cream
  • 1 cup shredded 50% light sharp cheddar cheese
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1/4 cup Italian-seasoned bread crumbs
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 large eggs, lightly beaten

Cover and microwave onion on high (100 percent power) in large microwave-safe bowl 3 minutes; drain. Add zucchini and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch microwave-safe baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Remove dish from microwave; sprinkle with remaining parmesan. Place under broiler 3 to 5 minutes or until lightly browned.

Per serving: 152 calories, 9 grams protein, 4 grams fat (23 percent calories from fat), 2 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 308 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM-AND-SWISS SANDWICHES. Mix 1/3 cup rinsed and drained refrigerated sauerkraut with 1/4 cup Dijon mustard and 2 tablespoons honey. Spread on rye bread and layer with the leftover ham and Swiss cheese. Grill on both sides in a nonstick skillet coated with cooking spray. Add DILL PICKLES. Serve with the heated leftover CASSEROLE. Slice some leftover PIE for dessert.

Shopping List

refrigerated sauerkraut, Dijon mustard, honey, rye bread, Swiss cheese, cooking spray, dill pickles.

Tuesday: Budget

Saving some pennies will be fun (and tasty) with low-cost LINGUINE WITH MUSHROOMS. Add a GREEN SALAD and GARLIC BREAD. FRESH PINEAPPLE CHUNKS are a juicy dessert.

Tip

Saving some pennies will be fun (and tasty) with low-cost LINGUINE WITH MUSHROOMS. Add a GREEN SALAD and GARLIC BREAD. FRESH PINEAPPLE CHUNKS are a juicy dessert.

Shopping List

linguine, frozen petite green peas, olive oil, onion, garlic, packaged sliced white mushrooms, packaged assorted sliced mushrooms (gourmet blend), unsalted chicken broth, half-and-half, coarse salt, pepper, salad greens, garlic bread, fresh pineapple.

LINGUINE WITH MUSHROOMS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 25 minutes, plus linguine

  • 8 ounces linguine
  • 1 cup frozen petite green peas
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 1 teaspoon minced garlic
  • 1 (8-ounce) package sliced white mushrooms
  • 1 (4-ounce) package assorted sliced mushrooms (gourmet blend)
  • 1/2 cup diced ham (if desired)
  • 3/4 cup unsalted chicken broth
  • 1/4 cup half-and-half
  • Coarse salt to taste
  • Pepper to taste

Cook linguine according to directions. Place peas in colander; drain linguine over peas. Return linguine and peas to pot. In a large nonstick skillet, heat oil on medium-high. Add onion and cook, stirring occasionally, 8 minutes or until softened and golden. Add garlic and cook, stirring constantly, 30 seconds. Add mushrooms and cook, stirring occasionally, 10 minutes or until tender. Stir in ham (if desired), broth, half-and-half, salt and pepper; bring to a boil. Cook, stirring occasionally, 3 minutes or until slightly thickened. Add mushroom sauce to linguine and peas. Toss to coat. Serve immediately.

Per serving (without ham): 332 calories, 13 grams protein, 7 grams fat (18 percent calories from fat), 1.7 grams saturated fat, 56 grams carbohydrate, 6 milligrams cholesterol, 237 milligrams sodium, 5 gram fiber.

Wednesday: Express

Make it cool and quick with ROMAINE AND TOMATO SALAD WITH CHICKEN. Dress a packaged Caesar salad with Caesar dressing, chopped tomatoes and thinly sliced red onions. Top with packaged sliced chicken breast and any croutons. Serve the simple salad with BEAN SOUP, if desired. Add BREAD STICKS. For dessert, FRESH APRICOTS are in order.

Shopping List

packaged Caesar salad, Caesar dressing, tomatoes, red onion, packaged sliced chicken breast, any croutons, bean soup if desired, bread sticks, fresh apricots.

Thursday: Meatless

No one will complain about no-meat KASHA, BEAN AND CORN TACOS. Cook 1/2 cup whole kasha in a large nonstick skillet on medium-high, stirring constantly, 2 minutes or until hot and slightly toasted; spoon into a bowl. Add 1 tablespoon olive oil to same skillet and heat. Stir in 1 1/2 cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoons chili powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup thawed frozen corn and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender. Divide and spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and reduced-fat sour cream. All you need are NECTARINES for dessert.

Tip

No one will complain about no-meat KASHA, BEAN AND CORN TACOS. Cook 1/2 cup whole kasha in a large nonstick skillet on medium-high, stirring constantly, 2 minutes or until hot and slightly toasted; spoon into a bowl. Add 1 tablespoon olive oil to same skillet and heat. Stir in 1 1/2 cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoons chili powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup thawed frozen corn and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender. Divide and spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and reduced-fat sour cream. All you need are NECTARINES for dessert.

Shopping List

whole kasha, olive oil, onion, green bell pepper, chili powder, garlic, canned reduced-sodium pinto beans, frozen corn, coarse salt, taco shells, any shredded cheese, lettuce, tomatoes, reduced-fat sour cream, nectarines.

Friday: Kids

The kids will love having CHEESEBURGERS with LETTUCE and TOMATOES on WHOLE-GRAIN BUNS tonight. Serve them with BAKED CHIPS and deli CARROT-RAISIN SALAD. For dessert, slice WATERMELON for your little angels.

Shopping List

ground beef and cheese for cheeseburgers, lettuce, tomatoes, whole-grain buns, baked chips, deli carrot-raisin salad, watermelon.

Saturday: Easy Entertaining

Invite guests for SPICY PORTUGUESE BEEF KEBABS. Serve with COUSCOUS and a RED-TIPPED LETTUCE SALAD. Add WHOLE-GRAIN PITA BREAD. All you'll want for dessert is light LEMON SORBET.

Shopping List

boneless beef top sirloin steak, red bell pepper, cilantro, olive oil, hot pepper sauce, garlic, crushed red pepper, coarse salt, couscous, red-tipped lettuce, whole-grain pita bread, lemon sorbet.

SPICY PORTUGUESE BEEF KEBABS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 8 to 11 minutes

  • 1 1/2 pounds boneless beef top sirloin steak, cut 1 1/4 inches thick
  • 1 large red bell pepper, cut into 1-inch pieces
  • 2 tablespoons chopped cilantro
  • 2 tablespoons olive oil
  • 2 teaspoons hot pepper sauce
  • 1 teaspoon minced garlic
  • 1/4 to 1/2 teaspoon crushed red pepper (optional)
  • Coarse salt to taste

Cut beef into 1 1/4-inch pieces. Combine cilantro, olive oil, pepper sauce, garlic and crushed red pepper in medium bowl. Add beef; toss. Alternately thread beef and bell pepper onto 6 (10-inch) skewers. Place kebabs on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium-rare to medium, turning once. Season with salt as desired.

Per serving: 174 calories, 21 grams protein, 9 grams fat (46 percent calories from fat), 2.1 grams saturated fat, 2 grams carbohydrate, 56 milligrams cholesterol, 55 milligrams sodium, 1 gram fiber.

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.

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