health

7 Day Menu Planner for September 22, 2019

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

Sunday: Family

Take it easy today with a packaged POT ROAST (fully cooked roast with gravy). Serve it with MASHED POTATOES and mix in some fresh snipped chives. Alongside, add BUTTERY GREEN BEANS WITH GLAZED PECANS and CRUSTY ROLLS. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough roast, gravy, potatoes and pie for Monday.

Shopping List

packaged fully cooked roast beef with gravy, potatoes to mash, fresh chives, olive oil, red onion, garlic, dried marjoram, coarse salt, pepper, dry white wine or unsalted chicken broth, fresh green beans, butter, glazed pecans, crusty rolls, Boston cream pie.

BUTTERY GREEN BEANS WITH GLAZED PECANS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon olive oil
  • 1/2 cup chopped red onion
  • 2 cloves garlic, minced
  • 1 teaspoon dried marjoram
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/3 cup dry white wine or unsalted chicken broth
  • 2 pounds fresh green beans, trimmed
  • 2 tablespoons butter
  • 1/2 cup glazed pecans

Heat oil in a large nonstick skillet on medium high. Cook onion, garlic, marjoram, salt and pepper 2 minutes or until onion is just beginning to soften. Add wine; cook 1 minute. Stir in green beans; cook 8 minutes or until softened, stirring occasionally. Add butter and stir until melted and beans are evenly coated. Transfer to a serving dish; top with pecans and serve. (Adapted from a recipe by Gwynn Galvin, www.SwirlsOfFlavor.com.)

Per serving: 120 calories, 3 grams protein, 8 grams fat (52 percent calories from fat), 2.4 grams saturated fat, 12 grams carbohydrate, 8 milligrams cholesterol, 244 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Make OPEN-FACED HOT ROAST BEEF SANDWICHES for dinner. Place the heated, sliced leftover beef on dense white bread and spoon hot leftover gravy over it all. Heat the leftover POTATOES to accompany the easy meal. Add a LETTUCE WEDGE for some crunch. Slice the leftover BOSTON CREAM PIE for dessert.

Shopping List

dense white bread, lettuce.

Tuesday: Express

Dinner will be on the table in no time with refrigerated TORTELLINI. Spoon MARINARA SAUCE over the heated pasta and garnish with freshly grated parmesan cheese. Serve with MIXED GREENS and GARLIC BREAD. Fresh PINEAPPLE CHUNKS work for dessert.

Shopping List

refrigerated tortellini, marinara sauce, parmesan cheese, mixed greens, garlic bread, fresh pineapple.

Wednesday: Meatless

You'll want PORTOBELLO MUSHROOM STEW in your permanent collection of favorites. Serve the flavor-loaded stew over no-yolk NOODLES. Add a ROMAINE SALAD and TOASTED CHEESE ITALIAN BREAD (place any shredded cheese on sliced Italian bread; broil until cheese melts). Instant BUTTERSCOTCH PUDDING made with 1% milk is dessert.

Shopping List

cooking spray, onion, fresh or dried rosemary, olive oil, portobello mushrooms, whole white mushrooms, canned no-salt-added diced tomatoes, no-salt-added tomato paste, garlic, dry sherry or white wine vinegar, coarse salt, black pepper, crushed red pepper, no-yolk noodles, romaine, any shredded cheese, Italian bread, instant butterscotch pudding, 1% milk.

PORTOBELLO MUSHROOM STEW

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 40 minutes

  • 1 large onion, chopped
  • 1 tablespoon chopped fresh rosemary, or 1 teaspoon dried
  • 2 tablespoons olive oil, divided
  • 2 (6-ounce) packages portobello mushrooms, stems removed, cut into 1/2-inch slices
  • 1 pound whole white mushrooms, stems removed, cut into 1/4-inch slices
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, with liquid
  • 3 tablespoons no-salt-added tomato paste
  • 2 cloves garlic, minced
  • 1 cup water
  • 1 tablespoon dry sherry or white wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper

Heat a large nonstick skillet coated with cooking spray on medium. Add onion and rosemary; cook 12 minutes or until onion is lightly browned. Remove to a medium bowl. Return skillet to stove, add 1 tablespoon olive oil and allow to heat. Add portobello mushrooms and cook 7 minutes or until browned. Add portobellos to onion mixture. Repeat cooking procedure with white mushrooms and remaining 1 tablespoon oil. Return onion mixture to skillet and add tomatoes, tomato paste, garlic, water and sherry; mix well. Bring to a boil; reduce heat and simmer 15 minutes. Season with salt, black pepper and crushed red pepper.

Per serving: 162 calories, 7 grams protein, 8 grams fat (38 percent calories from fat), 1.1 grams saturated fat, 20 grams carbohydrate, no cholesterol, 277 milligrams sodium, 5 grams fiber.

Thursday: Kids

The kids will have their hands and faces washed early for SPAGHETTI PIE. Serve with ANTS ON A LOG (celery sticks stuffed with cream cheese and topped with raisins) and SOFT ROLLS. APRICOTS are for dessert.

Shopping List

spaghetti, cooking spray, lean ground beef, ground turkey breast, coarse salt, pepper, no-salt-added tomato sauce, reduced-fat sour cream, green onions, reduced-fat cream cheese, shredded 50% light sharp cheddar cheese, celery sticks, raisins, soft rolls, apricots.

SPAGHETTI PIE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 60 minutes, plus spaghetti

  • 8 ounces spaghetti
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1 1/2 cups reduced-fat sour cream
  • 1/2 cup green onions, chopped
  • 1/4 cup reduced-fat cream cheese
  • 1 cup shredded 50% light sharp cheddar cheese

Heat oven to 350 degrees. Cook spaghetti according to directions; drain and place in a 2-quart casserole dish coated with cooking spray.

Meanwhile, cook beef and turkey in a large nonstick skillet over medium heat 6 minutes or until no longer pink; drain and return to skillet. Stir in salt, pepper and tomato sauce. Bring to a boil, reduce heat and simmer 20 minutes. Combine sour cream, green onions and cream cheese in a small bowl. Spread over cooked spaghetti. Top with meat mixture. Sprinkle with cheddar cheese. Cover and bake 25 minutes. Uncover and bake 5 more minutes or until cheese is bubbly.

Per serving: 316 calories, 24 grams protein, 12 grams fat (33 percent calories from fat), 6.7 grams saturated fat, 29 grams carbohydrate, 69 milligrams cholesterol, 309 milligrams sodium, 2 grams fiber.

Friday: Budget

Saving money is even better when the result is as good as TEX-MEX CHICKEN. In a Dutch oven over medium heat, combine 2 cups cooked chicken or 1 (12-ounce) can chicken breast, 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 (11-ounce) can drained Mexican-style corn, 2 cups salsa and 1 (14-ounce) can unsalted chicken broth. Heat through and ladle into bowls; garnish each with a lime wedge. Serve with a SLICED AVOCADO SALAD and BAKED TORTILLA CHIPS. Nibble on SUGAR COOKIES for dessert.

Shopping List

cooked chicken or canned chicken breast, canned reduced-sodium pinto beans, canned Mexican-style corn, salsa, unsalted chicken broth, limes, avocados, lettuce (for salad), baked tortilla chips, sugar cookies.

Saturday: Easy Entertaining

Serve your own GRILLED SHRIMP to your guests with HERBED POLENTA on the side: Bring 3 cups unsalted chicken broth and 1 tablespoon olive oil to a boil over medium-high heat. Gradually whisk in 1 cup yellow cornmeal, stirring constantly. Reduce heat and simmer, whisking often, 10 minutes or until polenta is thick. Remove from heat and stir in 2 tablespoons freshly grated parmesan cheese, 1 tablespoon finely chopped fresh flatleaf parsley and 1 tablespoon fresh basil. Serve immediately.

Add a SPINACH SALAD and a BAGUETTE. For dessert, make a RAINBOW PARFAIT by layering orange, lime and raspberry sorbets.

Shopping List

shrimp to grill, unsalted chicken broth, olive oil, yellow cornmeal, parmesan cheese, fresh flatleaf parsley, fresh basil, fresh spinach, baguette, orange, lime and raspberry sorbets.

health

7 Day Menu Planner for September 15, 2019

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

Sunday: Family

Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN. In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or unsalted chicken broth, 1 teaspoon garlic powder, 2 teaspoons chopped fresh cilantro, 1/2 teaspoon cayenne pepper, 1/2 teaspoon cumin and 1/2 teaspoon coarse salt; mix well. Add 8 (5- to 6-ounce) boneless skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.

Serve with one of our favorites, MEDITERRANEAN SAVORY POTATO SALAD. Add SLICED TOMATOES drizzled with olive oil and topped with slivers of fresh basil leaves, and CRUSTY ROLLS. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.

Plan

Save enough chicken, potato salad and cake for Monday.

Shopping List

limes, canola oil, tequila or unsalted chicken broth, garlic powder, fresh cilantro, cayenne pepper, cumin, coarse salt, boneless skinless chicken breasts, russet potatoes, sun-dried tomatoes in oil, Greek feta, fresh spinach, balsamic vinegar, olive oil, black pepper, fresh tomatoes, fresh basil, crusty rolls, pound cake, fresh peaches.

MEDITERRANEAN SAVORY POTATO SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 3 pounds russet potatoes
  • 4 sun-dried tomatoes in oil, drained and chopped
  • 1/4 cup Greek feta
  • 5 cups fresh spinach
  • 2 tablespoons balsamic vinegar
  • 1/4 cup olive oil
  • 1 teaspoon coarse salt
  • Pepper to taste

Place potatoes in saucepan and cover with water 2 inches over potatoes; bring to a boil on medium-high heat. Reduce heat to simmer 20 minutes or until tender; drain. Refrigerate until cool. Cut poatotes into quarters. Place in large bowl; add tomatoes, feta and spinach. In a small bowl, combine vinegar, oil and salt and pepper; mix well and pour over potato mixture. Toss to coat with dressing.

Per serving: 218 calories, 5 grams protein, 9 grams fat (34 percent calories from fat), 1.8 grams saturated fat, 32 grams carbohydrate, 4 milligrams cholesterol, 328 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Take it easy and enjoy Sunday's CHICKEN and POTATO SALAD leftovers. Add some deli COLESLAW on the side, along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with CHOCOLATE ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

deli coleslaw, whole-grain rolls, chocolate ice cream.

Tuesday: Budget

Slow cookers, simplicity and budgets go together, and ITALIAN BEEF STEW is all of the above. In a 4-quart or larger slow cooker, layer 2 pounds well-trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from a jar) over all. Cover and cook on low 7 to 8 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and black pepper to taste. Serve over FETTUCCINE, along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are dessert.

Shopping List

beef cubes for stew, onions, red bell pepper, jar spaghetti sauce, yellow summer squash, coarse salt, black pepper, fettuccine, mixed greens, garlic bread, pears.

Wednesday: Kids

The kids will laugh when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight. Combine 1 tablespoon Dijon mustard, 1 cup mild salsa and 1/2 medium chopped yellow bell pepper; mix well. Spoon over grilled lowest-sodium, lowest-fat HOT DOGS in whole-grain hot dog buns. Add OVEN FRIES (from frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1% milk for dessert. Have them slice some BANANAS to stir into the pudding.

Shopping List

Dijon mustard, mild salsa, yellow bell pepper, lowest-sodium, lowest-fat hot dogs, whole-grain hot dog buns, frozen oven fries, raw baby carrots, ranch dressing dip, instant banana pudding, 1% milk, bananas.

Thursday: Meatless

You won't miss meat when you serve GREEN BEAN, RED RICE AND ALMOND SALAD. Serve with DEVILED EGGS and a BAGUETTE. Leftover CHOCOLATE ICE CREAM is dessert.

Shopping List

French green beans, unsweetened almond butter, extra-virgin olive oil, orange, cider vinegar, coarse salt, red or brown rice, whole almonds, flatleaf parsley, freshly ground pepper, deviled eggs, baguette.

GREEN BEAN, RED RICE AND ALMOND SALAD

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 pounds French green beans
  • 3 tablespoons unsweetened almond butter
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh orange juice
  • 1 tablespoon cider vinegar
  • 1 1/2 teaspoons coarse salt
  • 3 cups cooked red or brown rice (1 cup uncooked)
  • 2/3 cup whole almonds, toasted and coarsely chopped
  • 1 cup flatleaf parsley
  • Freshly ground pepper to taste

Steam green beans 7 to 8 minutes until just cooked through (but not limp); cool. In a large serving bowl, whisk together almond butter, olive oil, orange juice, cider vinegar and salt. Add beans and turn gently to coat. Stir in rice. Just before serving, add chopped almonds and parsley; sprinkle with pepper and toss to combine.

Per serving: 362 calories, 11 grams protein, 20 grams fat (46 percent calories from fat), 1.9 grams saturated fat, 41 grams carbohydrate, no cholesterol, 523 milligrams sodium, 8 grams fiber.

Friday: Express

Try a packaged JAMBALAYA mix for a quick meal tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!

Plan

Save enough bread pudding for Saturday.

Shopping List

packaged jambalaya mix, romaine, bakery bread pudding.

Saturday: Easy Entertaining

Serve your lucky friends CHILI-CUMIN PORK TENDERLOIN and wait for the compliments.

Accompany the spicy pork with BLACK BEAN SALAD: In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup salsa, 2 tablespoons chopped fresh cilantro and 1/2 squeezed lime; mix well. Let stand 30 minutes to 1 hour at room temperature before serving.

Warm the leftover BREAD PUDDING and top with BOURBON SAUCE: In a small bowl, microwave 1/2 stick (1/4 cup) unsalted butter on high 45 seconds (covered) or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50 percent power) 1 to 2 minutes, stirring several times. (For a smoother sauce, process a few seconds in a blender or food processor.)

Shopping List

chili powder, cumin, garlic powder, dried oregano, black pepper, cinnamon, coarse salt, cayenne pepper, pork tenderloins, canned reduced-sodium black beans, green onions, salsa, fresh cilantro, lime, unsalted butter, powdered sugar, egg, bourbon or pure vanilla extract.

CHILI-CUMIN PORK TENDERLOIN

Servings: makes 8 servings

Prep time: less than 10 minutes

Cook time: 18 to 22 minutes; standing time: 5 minutes

  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cayenne pepper
  • 1 3/4 to 2 pounds pork tenderloins

Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Set oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until internal temperature is 145 degrees. If necessary, roast 2 more minutes or until desired temperature is reached. Slice and serve.

Per serving: 110 calories, 19 grams protein, 3 grams fat (23 percent calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 52 milligrams cholesterol, 118 milligrams sodium, no fiber.

health

7 Day Menu Planner for September 08, 2019

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

Sunday: Family

Treat the family to BAKED LAMB CHOPS. Serve the savory chops with COUSCOUS.

Alongside, add CUCUMBERS WITH MINT SAUCE: Peel, halve, seed and slice the cucumbers. Combine 2 cups fat-free plain yogurt, 1/4 cup chopped fresh mint, and coarse salt and pepper to taste. Drizzle sauce over cucumbers and serve.

Add FLATBREAD. For dessert, make a simple CHOCOLATE PIE by spooning instant chocolate pudding (made with 1% milk) into a ready-to-serve graham cracker pie crust. Top with any whipped topping. Refrigerate until ready to serve.

Plan

Save enough pie for Monday.

Shopping List

flour, coarse salt, black pepper, lamb rib chops, onion soup mix, red bell pepper, sliced fresh mushrooms, mild salsa, Worcestershire sauce, couscous, cucumbers, fat-free plain yogurt, fresh mint, flatbread, instant chocolate pudding mix, 1% milk, ready-to-serve graham cracker pie crust, whipped topping.

BAKED LAMB CHOPS

Servings: makes 9 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 18 (2- to 3-ounce) lamb rib chops
  • 1 (1-ounce) package onion soup mix
  • 1 medium red bell pepper, cut into strips
  • 8 ounces sliced fresh mushrooms
  • 1 cup mild salsa
  • 1 tablespoon Worcestershire sauce

Heat oven to 375 degrees. Combine flour, salt and pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough room for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.

Per serving: 163 calories, 20 grams protein, 6 grams fat (36 percent calories from fat), 2.3 grams saturated fat, 6 grams carbohydrate, 58 milligrams cholesterol, 472 milligrams sodium, 1 gram fiber.

Monday: Express

How about steak tonight? CUBE STEAKS, that is. Whisk together 1 egg and 3 tablespoons milk. Dip steaks into egg mixture and then into dry bread crumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. Drain on paper towels. Serve with CURLY FRIES (from frozen), GREEN BEANS and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

eggs, milk, cube steaks, dry bread crumbs, canola oil, frozen curly fries, green beans, whole-grain rolls.

Tuesday: Budget

Save some pennies with CHICKEN-CORN CHOWDER OLE. Serve the hearty soup with a BABY SPINACH SALAD garnished with thinly sliced red onion rings. Add SESAME BREAD STICKS. CHUNKY APPLESAUCE is an easy dessert.

Plan

Save enough chowder for Wednesday.

Shopping List

butter, onion, red potatoes, garlic, 2% milk, shredded Monterey jack cheese, canned chicken breast, cream-style corn, canned chopped green chilies, hot sauce, coarse salt, cumin, cilantro, fresh baby spinach, red onion, sesame bread sticks, chunky applesauce.

CHICKEN-CORN CHOWDER OLE

Servings: makes about 9 1/2 cups

Prep time: 15 minutes

Cook time: less than 25 minutes

  • 1 teaspoon butter
  • 1 small onion, chopped
  • 2 pounds red potatoes, cut into 1/2-inch cubes
  • 2 cloves garlic, minced
  • 2 cups 2% milk
  • 1 cup shredded Monterey jack cheese
  • 2 (10- to 12-ounce) cans chicken breast with liquid
  • 2 (14 3/4-ounce) cans cream-style corn
  • 1 (4-ounce) can chopped green chilies with liquid
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon coarse salt
  • 1 teaspoon cumin
  • 2 tablespoons chopped fresh cilantro

Combine butter, onion, potatoes and garlic; cover and microwave on high (100% power) 6 minutes or until softened. Spoon into a Dutch oven and add milk, cheese, chicken with liquid, corn, chilies with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro and serve immediately.

Per cup: 274 calories, 21 grams protein, 7 grams fat (22 percent calories from fat), 3 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 513 milligrams sodium, 4 grams fiber.

Wednesday: Heat and Eat

Heat and thicken the leftover CHOWDER by mixing together a little water and arrowroot and stirring it into the chowder. Serve it over BROWN RICE for an easy meal. Add a ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, TROPICAL FRUIT is good.

Shopping List

arrowroot, brown rice, romaine, sourdough rolls, tropical fruit.

Thursday: Meatless

Forget about meat and enjoy BLACK BEANS SUPREME tonight. Heat 1 tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion and cook 8 minutes or until softened. Add 1 cup rice and 2 cups water and bring to a boil. Reduce heat and simmer 20 minutes. Add 1 (1.3-ounce) package sloppy Joe seasoning mix, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Garnish with reduced-fat sour cream and chopped cilantro. Serve with a RED-TIPPED LETTUCE SALAD and CORNBREAD (from mix). Buy ICE CREAM SANDWICHES for dessert.

Shopping List

canola oil, onion, rice, package sloppy Joe seasoning mix, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, reduced-fat sour cream, cilantro, red-tipped lettuce, cornbread mix, ice cream sandwiches.

Friday: Kids

Impress the kids with TACO CASSEROLE tonight. Heat oven to 400 degrees. Heat a large nonstick skillet on medium. Add 1 pound lean ground beef or ground turkey breast and cook 6 minutes or until no longer pink; drain. Stir in 1 (1 1/2-ounce) package lower-sodium taco seasoning mix, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce, and 1 (11-ounce) can rinsed no-salt-added whole kernel corn. Bring to a boil. Reduce heat and simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup 50% reduced-fat shredded cheddar cheese and 1 cup crushed tortilla chips. Bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes. For dessert, PEANUT BUTTER COOKIES are kid-approved.

Shopping List

lean ground beef or ground turkey breast, lower-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned no-salt-added whole kernel corn, 50% reduced-fat shredded cheddar cheese, tortilla chips, reduced-fat sour cream, lettuce, tomatoes, peanut butter cookies.

Saturday: Easy Entertaining

Our guests wanted seconds of the GREEK SHRIMP WITH FETA, and so did we. Add a BOSTON LETTUCE SALAD and CRUSTY BREAD. CHEESECAKE topped with any BERRIES is a stress-free dessert.

Shopping List

cooking spray, baking potatoes, extra-virgin olive oil, coarse salt, black pepper, broccoli florets, peeled and deveined shrimp, garlic, lemon, dried oregano, crumbled feta cheese, Boston lettuce, crusty bread, cheesecake, any berries.

GREEK SHRIMP WITH FETA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 pound baking potatoes cut into 1 1/2-inch chunks
  • 3 tablespoons extra-virgin olive oil, divided
  • 3/4 teaspoon coarse salt, divided
  • 1/2 teaspoon ground black pepper, divided
  • 5 cups broccoli florets (about 1 pound)
  • 1 1/2 pounds peeled and deveined shrimp (24 to 30 individual shrimp)
  • 1 clove garlic, grated
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried oregano
  • 1/4 cup crumbled feta cheese

Heat oven to 450 degrees. Coat a sheet pan with cooking spray. In a large bowl, combine potatoes with 1 tablespoon of oil. Toss with 1/4 teaspoon salt and 1/4 teaspoon pepper. Spread potatoes on sheet pan in a single layer; roast 15 minutes. Meanwhile, combine broccoli and 1 tablespoon oil in same bowl. Toss with 1/4 teaspoon salt and 1/8 teaspoon pepper. Remove pan from oven, turn potatoes and slide to one side of pan. Add broccoli and roast 15 minutes. While vegetables cook, combine shrimp, remaining oil, garlic, lemon juice, oregano and remaining salt and pepper. Slide broccoli to side of pan; add shrimp. Roast 5 to 7 minutes or until shrimp are pink and cooked through. Remove from oven; sprinkle with feta cheese and serve. (Adapted from "Hero Dinners" by Marge Perry and David Bonom; William Morrow.)

Per serving: 389 calories, 41 grams protein, 14 grams fat (30 percent calories from fat), 3.1 grams saturated fat, 29 grams carbohydrate, 282 milligrams cholesterol, 712 milligrams sodium, 6 grams fiber.

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