health

7 Day Menu Planner for September 01, 2019

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

Sunday: Family

Fire up the grill for FLAT IRON STEAKS (or top blade steaks), and offer HORSERADISH SAUCE on the side. Serve the steaks with HASSELBACK ROASTED POTATOES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

Tip

Fire up the grill for FLAT IRON STEAKS (or top blade steaks), and offer HORSERADISH SAUCE on the side. Serve the steaks with HASSELBACK ROASTED POTATOES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

Plan

Cook enough steak, bake 1 extra plain potato and save enough cake for Monday. Save enough ice cream for Tuesday.

Shopping List

flat iron (or top blade) steaks for grilling, horseradish sauce, yellow potatoes, lemon, prosciutto, garlic, coarse salt, pepper, olive oil, chives, romaine, whole-grain rolls, angel food cake, strawberry ice cream.

HASSELBACK ROASTED POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 1 hour

  • 4 medium yellow potatoes
  • 1 lemon, halved and thinly sliced
  • 2 to 3 ounces prosciutto
  • 4 cloves garlic, thinly sliced
  • Coarse salt and pepper to taste
  • Olive oil
  • Chopped chives for garnish

Heat oven to 400 degrees. Cut each potato across its width into thin slices, stopping 1/2 inch before the bottom so the slices are still joined at the base. Insert one lemon slice, one strip prosciutto and one garlic slice into each cut. Place potatoes in roasting pan; season with salt and pepper and drizzle with oil. Roast 1 hour or until golden and tender. Garnish with chives.

Per serving: 258 calories, 9 grams protein, 2 grams fat (8 percent calories from fat), 0.8 gram saturated fat, 51 grams carbohydrate, 12 milligrams cholesterol, 271 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Make STEAK SALAD for dinner. Buy any packaged green salad and any salad dressing; toss with diced leftover baked potato and halved cherry tomatoes. Layer slices of leftover steak over top of salad. Sprinkle with crumbled gorgonzola cheese.

Serve with BREAD STICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Tip

Make STEAK SALAD for dinner. Buy any packaged green salad and any salad dressing; toss with diced leftover baked potato and halved cherry tomatoes. Layer slices of leftover steak over top of salad. Sprinkle with crumbled gorgonzola cheese.

Serve with BREAD STICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Shopping List

any packaged green salad, any salad dressing, cherry tomatoes, gorgonzola cheese, bread sticks, peaches.

Tuesday:

Wednesday: Express

Make it fast tonight with FISH WRAPS. Prepare any packaged frozen breaded fish according to directions. Meanwhile, heat whole-grain tortillas. Place fish in tortillas, top with deli coleslaw and wrap. Serve with HASH-BROWNED POTATOES (from frozen) and PETITE GREEN PEAS (from frozen). Bite into NECTARINES for dessert.

Shopping List

packaged frozen breaded fish, whole-grain tortillas, deli coleslaw, frozen hash-browned potatoes, frozen petite green peas, nectarines.

Thursday: Kids

The kids can help prepare SOUTHWESTERN LAYERED SALAD. In a large nonstick skillet, cook 1 pound lean ground beef 6 minutes or until no longer pink; drain. Add 1 (11-ounce) can Southwestern-style corn with the liquid. Sprinkle with 2 tablespoons (1 ounce) less-sodium taco seasoning. Cook on medium 2 or 3 minutes, stirring constantly, until blended and thoroughly heated. Meanwhile, on a large platter, arrange 6 cups torn romaine. Arrange beef mixture over lettuce. Sprinkle with 1/2 cup Mexican cheese blend. Drizzle with 1/2 cup ranch dressing; top with 1 cup corn chips. Garnish with salsa.

Serve with CARROT AND CELERY STICKS. Add FRESH CHERRIES for dessert.

Shopping List

lean ground beef, Southwestern-style canned corn, less-sodium taco seasoning, romaine, Mexican cheese blend, ranch dressing, corn chips, salsa, carrots, celery, fresh cherries.

Friday: Budget

This economical SPICY CHICKEN STEW goes into our "favorites" file. Add a GREEN SALAD on the side and CRUSTY ROLLS. KIWI SLICES are an easy dessert.

Shopping List

brown rice, olive oil, onion, garlic, boneless skinless chicken breasts, curry powder, Caribbean jerk seasoning, black pepper, dry red wine or unsalted chicken broth, capers, canned reduced-sodium black beans, canned Italian-style diced tomatoes, salad greens, crusty rolls, kiwis.

SPICY CHICKEN STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes, plus rice

  • 1 cup uncooked brown rice
  • 2 teaspoons olive oil
  • 1 cup onion, chopped
  • 1 1/2 teaspoons minced garlic
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 2 teaspoons Caribbean jerk seasoning
  • 1/2 teaspoon cracked pepper
  • 1/4 cup dry red wine or unsalted chicken broth
  • 2 tablespoons drained capers
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14.5-ounce) can Italian-style diced tomatoes with juice

Cook rice according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-high. Add onion and garlic; cook 5 minutes or until tender. In a medium bowl, combine chicken, curry, jerk seasoning and pepper. Add chicken mixture to skillet; cook 4 minutes. Stir in wine, capers, beans and tomatoes. Cover, reduce heat to low and simmer 10 minutes or until tender. Serve over rice.

Per serving: 309 calories, 24 grams protein, 5 grams fat (13 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 48 milligrams cholesterol, 387 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

Treat your guests to TANDOORI TURKEY WITH GRILLED ONIONS. Serve with BASMATI RICE, FRESH GREEN BEANS and NAAN. For dessert, buy FRUIT TARTS.

Shopping List

plain fat-free yogurt, canola oil, garlic, curry powder, cinnamon, turkey cutlets, coarse salt, pepper, white onions, cooking spray, basmati rice, fresh green beans, naan, fruit tarts.

TANDOORI TURKEY WITH GRILLED ONIONS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 (16-ounce) container plain fat-free yogurt
  • 2 tablespoons canola oil
  • 3 cloves garlic, minced
  • 3 tablespoons curry powder
  • 2 teaspoons cinnamon
  • 1 1/4 pounds turkey cutlets
  • Coarse salt and pepper to taste
  • 2 small white onions

Whisk together yogurt, oil, garlic, curry powder and cinnamon. Pour marinade into a large resealable plastic bag. Season turkey with salt and pepper and add to bag. Seal and turn to coat. Refrigerate 30 minutes to 24 hours (see NOTE). When ready to cook, heat grill or broiler. Peel and cut onions into quarters. Remove turkey cutlets and place on grill or broiler. Brush with marinade if desired. Coat onions with cooking spray and place on grill or broiler. Grill turkey 4 to 5 minutes total, turning once and basting with marinade. Discard remaining marinade. Grill onions 5 minutes; turn and grill 5 to 7 minutes more or until soft.

NOTE: The longer the marinating time, the spicier the flavor.

Per serving: 227 calories, 37 grams protein, 4 grams fat (16 percent calories from fat), 0.7 gram saturated fat, 10 grams carbohydrate, 97 milligrams cholesterol, 93 milligrams sodium, 2 grams fiber.

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.

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