health

7 Day Menu Planner for October 13, 2019

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

Sunday: Family

Be prepared for heaps of praise from the family with this GARLIC-ROSEMARY CHICKEN, a French classic. Heat oven to 450 degrees. Remove and discard giblets and neck from a 5- to 6-pound roasting chicken; trim excess fat. Starting at neck cavity, including drumsticks, loosen skin with your fingers. Place several sprigs of fresh rosemary and crushed garlic cloves under skin of breast and drumsticks. Lift wing tips up and over back; tuck under.

Place chicken, breast side up, on broiler pan. Insert meat thermometer into meaty part of thigh, not touching bone. Bake 30 minutes; reduce heat to 350 degrees and bake 1 hour 15 minutes more or until thermometer registers 165 degrees. Remove from oven, tent with foil and let stand 10 minutes. Slice chicken, discard skin and serve with your own OVEN-BROWNED POTATOES. Roast some fresh BRUSSELS SPROUTS WITH LEMON AND OLIVE OIL, halved and seasoned to your taste. Add DINNER ROLLS. For dessert, buy a YELLOW LAYER CAKE.

Plan

Save enough chicken and cake for Monday.

Shopping List

roasting chicken, fresh rosemary, garlic, potatoes, fresh Brussels sprouts, lemon, olive oil, coarse salt, pepper, dinner rolls, yellow layer cake.

Monday: Heat and Eat

Turn Sunday's leftover chicken into ASIAN CHICKEN WITH VEGETABLES AND NOODLES. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Slice leftover CAKE for dessert.

Shopping List

thin no-yolk noodles, packaged fresh matchstick or shredded carrots, fresh broccoli, sweet-and-spicy or citrus stir-fry sauce, canned mandarin oranges, mixed greens, whole-grain rolls.

ASIAN CHICKEN WITH VEGETABLES AND NOODLES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 8 ounces thin no-yolk noodles
  • 1 8-ounce package fresh matchstick or shredded carrots
  • 2 cups fresh broccoli florets
  • 2 cups cooked and shredded chicken
  • 1/2 cup sweet-and-spicy stir-fry sauce (or citrus, if desired)
  • 1 (11-ounce) can mandarin oranges with liquid

Cook noodles according to directions; stir in carrots and broccoli. Cook 2 more minutes or until vegetables are softened; drain and return to pot. Add chicken, stir-fry sauce and oranges with liquid and toss to mix. Serve immediately.

Per serving: 310 calories, 19 grams protein, 5 grams fat (15 percent calories from fat), 0.7 gram saturated fat, 47 grams carbohydrate, 47 milligrams cholesterol, 402 milligrams sodium, 4 grams fiber.

Tuesday: Kids

Treat the kids to CHILI PIZZA. Heat oven to 400 degrees. Brown 1/2 pound ground turkey breast and 1/2 pound lean ground beef in a nonstick skillet on medium 6 minutes or until no longer pink; drain. Stir in 1 (1.25-ounce) packet less-sodium chili seasoning mix, 1 (14 1/2-ounce) can no-salt-added stewed tomatoes and 1 (15-ounce) can rinsed reduced-sodium pinto beans; cook 8 minutes on medium or until heated. Arrange 8 burrito-size tortillas in a circle on a 12-inch pizza pan, overlapping edges where necessary. Spoon ground meat mixture onto tortillas. Top with 1 cup shredded 50% light cheddar cheese. Bake 5 to 8 minutes or until cheese is melted. Slice into wedges and serve with deli CARROT-RAISIN SALAD. How about ANIMAL CRACKERS and PEACHES for dessert?

Shopping List

ground turkey breast, lean ground beef, less-sodium chili seasoning mix, canned no-salt-added stewed tomatoes, canned reduced-sodium pinto beans, burrito-size tortillas, shredded 50% light cheddar cheese, deli carrot-raisin salad, animal crackers, peaches.

Wednesday: Meatless

Skip the meat and enjoy LINGUINE WITH PARSLEY AND PARMESAN for an easy meal. Serve with a ROMAINE SALAD and GARLIC BREAD. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

linguine, butter, onion, garlic, reduced-fat sour cream, pepper, fresh parsley, parmesan cheese, romaine, garlic bread, strawberry ice cream.

LINGUINE WITH PARSLEY AND PARMESAN

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 4 minutes, plus linguine

  • 8 ounces linguine
  • 1 teaspoon butter
  • 1/3 cup minced onion
  • 2 cloves garlic, pressed
  • 8 ounces reduced-fat sour cream
  • 1/2 teaspoon cracked pepper
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons freshly grated parmesan cheese

Cook linguine according to directions; drain and set aside. Meanwhile, in a small skillet, melt butter over medium heat. Add onion and garlic and cook 4 minutes or until softened. Remove from heat and cool slightly. Then stir in sour cream, pepper and parsley. Toss mixture with linguine. Sprinkle with cheese and serve.

Per serving: 325 calories, 11 grams protein, 9 grams fat (26 percent calories from fat), 5.5 grams saturated fat, 48 grams carbohydrate, 33 milligrams cholesterol, 86 milligrams sodium, 2 grams fiber.

Thursday: Express

Call it a HERO, GRINDER, SUBMARINE or PO'BOY, and it's still a great sandwich no matter where you live. Split a loaf of French or Italian bread. Spread bottom with deli coleslaw and add a variety of sliced deli meats. Layer cheese, pickles, lettuce, tomatoes and whatever else the cook is in the mood for. Slice into portions and serve your masterpiece with deli POTATO SALAD. PEARS are dessert.

Plan

Save enough coleslaw for Friday.

Shopping List

French or Italian bread loaf, deli coleslaw, any sliced deli meats, any sliced cheese, pickles, lettuce, tomatoes, any other toppings, deli potato salad, pears.

Friday: Budget

Save money and enjoy SMOTHERED TILAPIA PROVENCAL. Serve the dollar-stretcher with RICE and leftover COLESLAW. Add CRUSTY BREAD to sop up the juices. For dessert, make instant VANILLA PUDDING with 1% milk.

Shopping List

cooking spray, tilapia fillets, jar marinated artichoke hearts, cherry tomatoes, shallot, pitted kalamata olives, white wine, olive oil, capers, garlic, dried herbes de Provence, coarse salt, pepper, rice, crusty bread, instant vanilla pudding, 1% milk.

SMOTHERED TILAPIA PROVENCAL

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 30 minutes

  • 4 (6-ounce) tilapia fillets
  • 1 (6.5-ounce) jar marinated artichoke hearts, drained, coarsely chopped
  • 1 pint cherry tomatoes, halved lengthwise
  • 1 large shallot, chopped (about 1/4 cup)
  • 1/4 cup pitted kalamata olives, halved lengthwise
  • 1/4 cup white wine
  • 2 tablespoons olive oil
  • 2 tablespoons capers, rinsed
  • 1 clove garlic, minced
  • 1/2 teaspoon dried herbes de Provence
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper

Heat oven to 375 degrees. Coat a 2 1/2-quart baking dish with cooking spray. Arrange fillets in dish, overlapping if necessary. In a medium bowl, combine artichokes, tomatoes, shallot, olives, wine, oil, capers, garlic, herbes de Provence, salt and pepper. Arrange mixture over fillets to "smother." Bake 30 minutes or until fish is opaque throughout. Serve immediately.

Per serving: 315 calories, 36 grams protein, 16 grams fat (43 percent calories from fat), 2.3 grams saturated fat, 10 grams carbohydrate, 85 milligrams cholesterol, 733 milligrams sodium, 3 grams fiber.

Saturday: Entertaining

PORK MEDALLIONS WITH APPLES is a perfect fall entree for guests. Slice 1 (1-pound) pork tenderloin into 8 slices and season on both sides with 1/2 teaspoon pepper and 1 teaspoon pumpkin pie spice. Heat 1 teaspoon canola oil in a large nonstick skillet on medium-high. Brown pork on both sides, remove from pan and set aside. To skillet, add 1 small chopped onion and 1 large cored and coarsely chopped apple; cook 6 minutes or until soft. Add 1/2 cup apple cider or apple juice to skillet. Reduce heat to low. Return pork to skillet, cover and simmer 5 minutes. Serve with BROWN RICE and SUGAR SNAP PEAS. Add WHOLE-GRAIN ROLLS. For dessert, spoon frozen or fresh STRAWBERRIES over leftover ICE CREAM.

Shopping List

pork tenderloin, pepper, pumpkin pie spice, canola oil, onion, apple, apple cider or apple juice, brown rice, sugar snap peas, whole-grain rolls, frozen or fresh strawberries.

health

7 Day Menu Planner for October 06, 2019

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

Sunday: Family

Bake a TURKEY BREAST for family day. Use your secret weapon, the microwave, and prepare RISOTTO WITH PEAS AND MUSHROOMS (see recipe). Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, buy or make a CHERRY COBBLER.

Plan

Save enough turkey, risotto and cobbler for Monday.

Shopping List

turkey breast, butter, olive oil, arborio rice, onion, unsalted chicken broth, sliced fresh mushrooms, frozen petite green peas, parmesan cheese, pepper, romaine, whole-grain rolls, cherry cobbler.

Monday: Heat and Eat

These TURKEY ROLL-UPS make good use of leftover turkey. Mix together 1/3 cup low-fat mayonnaise, 1 tablespoon Dijon mustard and 3 tablespoons any chutney. Spread evenly over 8 (8-inch) whole-grain tortillas. Top with sliced turkey, thin slices of red onion and fresh spinach leaves. Roll tightly, cut in half, and serve with the leftover RISOTTO.

Add a LETTUCE WEDGE. Warm the leftover COBBLER and top with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

low-fat mayonnaise, Dijon mustard, any chutney, whole-grain tortillas, red onion, fresh spinach, lettuce, vanilla ice cream.

RISOTTO WITH PEAS AND MUSHROOMS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 25 minutes; standing time: 5 minutes

  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 cup arborio rice
  • 1/2 cup chopped onion
  • 3 cups unsalted chicken broth
  • 8 ounces sliced fresh mushrooms
  • 1 cup frozen petite green peas
  • 1/2 cup parmesan cheese, freshly grated
  • 1/4 teaspoon freshly ground pepper

In a 2-quart glass baking dish, cover and microwave butter and oil on high (100 percent power) 45 seconds to 1 minute or until melted; mix in rice and onion. Cover and microwave on high 4 minutes, stirring after 2 minutes. Stir in chicken broth; cover and microwave on high 10 minutes, stirring every 3 minutes. Add mushrooms; cover and microwave on high 8 minutes, stirring every 3 minutes. Stir in peas; cover and microwave on high 2 minutes. Keep covered and let stand 5 minutes. Sprinkle with cheese and pepper; serve immediately.

Per serving: 157 calories, 6 grams protein, 5 grams fat (28 percent calories from fat), 2.1 grams saturated fat, 23 grams carbohydrate, 8 milligrams cholesterol, 432 milligrams sodium, 2 grams fiber.

Tuesday: Budget

Try CABBAGE WITH SMOKED SAUSAGE AND APPLES (see recipe) in your slow cooker tonight. Serve the savory dish with BEETS and DARK RYE BREAD. For dessert, PEARS are easy.

Tip

Look for juniper berries in the spice aisle.

Shopping List

cooking spray, green cabbage, onion, Granny Smith apple, canola oil, garlic, bay leaf, juniper berries or fresh rosemary, cider vinegar, light brown sugar, whole-grain mustard, caraway seeds, smoked sausage links, pepper, beets, dark rye bread, pears.

CABBAGE WITH SMOKED SAUSAGE AND APPLES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 6 to 8 hours on low

  • 1 small head green cabbage, thinly sliced
  • 1 medium onion, chopped
  • 1 large Granny Smith apple, cored and chopped
  • 1 teaspoon canola oil
  • 1 clove garlic, minced
  • 1 bay leaf
  • 4 juniper berries or 1 small sprig fresh rosemary
  • 3 tablespoons cider vinegar
  • 1 tablespoon light brown sugar
  • 1 tablespoon whole-grain mustard
  • Generous pinch of caraway seeds
  • 1 pound smoked sausage links, halved
  • 1/2 teaspoon pepper

Coat the inside of a 4-quart or larger slow cooker with cooking spray. Layer cabbage, onion, apple, oil, garlic, bay leaf, juniper berries (or rosemary sprig), vinegar, sugar, mustard and caraway seeds in cooker. Mix well. Nestle the sausage pieces into the cabbage mixture so they don't dry. Cover and cook on low, stirring several times, 6 to 8 hours. Season with pepper. Remove bay leaf and rosemary sprig (if using) and serve.

241 calories, 12 grams protein, 12 grams fat (43 percent calories from fat), 3.7 grams saturated fat, 23 grams carbohydrate, 91 milligrams cholesterol, 866 milligrams sodium, 4 grams fiber.

Wednesday: Express

Make a quick MEAT SAUCE WITH PASTA. Cook 1 pound lean ground beef or turkey breast in a Dutch oven on medium 5 to 6 minutes or until no longer pink; drain. Add 1 (24- to 26-ounce) jar tomato-and-basil pasta sauce, 1 (4- to 6-ounce) can drained sliced mushrooms and 1 teaspoon dried basil to meat. Bring to a boil; reduce heat and simmer 10 minutes. Serve over any prepared refrigerated pasta.

Add a packaged GREEN SALAD and GARLIC BREAD. TAPIOCA PUDDING is a good dessert to complete your meal.

Shopping List

lean ground beef or ground turkey breast, jar tomato-and-basil pasta sauce, canned sliced mushrooms, dried basil, any refrigerated pasta, packaged green salad, garlic bread, tapioca pudding.

Thursday: Meatless

Quick and easy is what we call LENTIL SOUP WITH TOMATOES AND PEPPERS. Heat 1 tablespoon canola oil in a Dutch oven on medium. Add 1 1/2 cups chopped onion, 1 1/2 cups diced red bell pepper, 2 teaspoons minced garlic and 1 teaspoon dried thyme. Cover and cook 8 minutes or until vegetables are soft but not browned; stir often. Add 4 cups unsalted vegetable broth or water, 1 cup rinsed and sorted lentils, 2 small bay leaves, 1 teaspoon coarse salt and 1/4 teaspoon black pepper. Bring to a boil, then reduce heat and simmer 30 minutes or until lentils are tender. Mix in 1 (28-ounce) can crushed tomatoes. Simmer 5 to 10 minutes to blend flavors. Remove bay leaves and serve.

Accompany the soup with a SPINACH SALAD and CHEESE TOAST (use any shredded cheese on any dense bread and broil until the cheese melts). Leftover ICE CREAM with BUTTERSCOTCH SAUCE is dessert.

Plan

Save enough butterscotch sauce for Friday.

Shopping List

canola oil, onion, red bell pepper, garlic, dried thyme, unsalted vegetable broth, lentils, bay leaves, coarse salt, black pepper, canned crushed tomatoes, fresh spinach, any shredded cheese, any dense bread, butterscotch sauce.

Friday: Kids

The kids can prepare their own BEANY BURRITOS. Heat canned vegetarian refried beans and spread on burrito-size tortillas. Cover beans with drained mild salsa, shredded lettuce and any shredded cheese. Roll, cut in half and serve with RICE. Munch on CARROT STICKS alongside.

Finish with ROCKY ROAD PARFAIT, a kid's ooey-gooey dream: In a tall dessert glass, layer prepared instant chocolate pudding with leftover butterscotch sauce, marshmallow cream, a few chopped pecans and some raisins; repeat and end with marshmallow cream.

Shopping List

canned vegetarian refried beans, burrito-size tortillas, mild salsa, lettuce, any shredded cheese, rice, carrots, instant chocolate pudding, marshmallow cream, pecans, raisins.

Saturday: Easy Entertaining

Invite friends for PECAN-CRUSTED TILAPIA WITH ITALIAN SALSA (see recipe). Serve with ORZO tossed with chopped fresh parsley and steamed SPINACH tossed with olive oil and garlic. Add CRUSTY BREAD. For dessert, buy FRUIT TARTS.

Shopping List

pecan pieces, garlic powder, dried basil, egg, Dijon mustard, tilapia filets, pecan or olive oil, cherry tomaotes, garlic, fresh basil, coarse salt, orzo, fresh parsley, fresh baby spinach, olive oil, garlic, crusty bread, fruit tarts.

PECAN-CRUSTED TILAPIA WITH ITALIAN SALSA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 cup pecan pieces
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 1 egg
  • 1 teaspoon Dijon mustard
  • 4 (4- to 6-ounce) tilapia filets
  • 2 tablespoons pecan or olive oil
  • 3 tablespoons cider vinegar
  • 1 1/2 cups diced cherry tomatoes
  • 1 clove garlic, minced
  • 1/4 cup fresh basil, chiffonaded
  • 1 tablespoon pecan or olive oil
  • Coarse salt to taste

In a medium bowl, mix together pecans, garlic powder and dried basil; set aside. In a small bowl, whisk egg and mustard. Pat filets dry. Coat each filet in egg mixture, then in pecan mixture. Place on a plate. Heat oil in a large skillet on medium-high. Place tilapia in skillet. Cook 4 to 5 minutes per side, depending on thickness. Remove tilapia from pan.

For the Italian salsa: In a medium bowl, add tomatoes, garlic, fresh basil, oil and salt. Toss to coat. To serve: Place tilapia on plate; top with Italian salsa.

434 calories, 28 grams protein, 34 grams fat (67 percent calories from fat), 4 grams saturated fat, 10 grams carbohydrate, 103 milligrams cholesterol, 113 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for September 29, 2019

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

Sunday: Family

Think tropical as the family enjoys BACON-WRAPPED PORK WITH MANGO-BASIL RELISH. Alongside, serve BROWN RICE tossed with toasted cashews. Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a CHOCOLATE CAKE for dessert.

Plan

Grill 2 extra plain pork chops and save enough cake for Monday. If time permits, make Monday's soup today. Cook extra brown rice and freeze for Wednesday.

Shopping List

bacon, boneless pork chops, less-sodium soy sauce, limes, cayenne pepper, garlic, mango, fresh basil, brown rice, cashews, fresh asparagus, sourdough bread, chocolate cake.

Monday: Heat and Eat

Make SPLIT-PEA SOUP WITH PORK for an easy meal. In a Dutch oven, combine 12 cups water, 1 (16-ounce) package split peas (picked over and rinsed), 3 chicken bouillon cubes and 2 cups chopped onion; bring to a boil on medium-high. Reduce heat and simmer, uncovered, 1 hour or until peas are almost tender; stir occasionally. Add 1 1/2 cups thinly sliced fresh carrots; simmer 20 minutes or until carrots are almost tender. Stir in 1 to 2 cups diced leftover pork and simmer 10 more minutes. Ladle into bowls and garnish with croutons and reduced-fat sour cream. Add a SPINACH SALAD and CRUSTY BREAD. Leftover CAKE is your dessert.

Shopping List

packaged split peas, chicken bouillon cubes, onions, fresh carrots, croutons, reduced-fat sour cream, fresh spinach, crusty bread.

Tuesday: Meatless

COUSCOUS WITH ROASTED VEGETABLES makes a fine no-meat dinner. Add a MIXED GREEN SALAD and PITA BREAD. For dessert, make instant BUTTERSCOTCH PUDDING with 1% milk, topped with light whipped cream.

Plan

Thaw rice for Wednesday.

Shopping List

couscous, red bell pepper, orange bell pepper, yellow squash, zucchini, coarse salt, black pepper, garlic, Italian seasoning, olive oil, balsamic vinegar, crumbled Greek feta cheese (basil-and-tomato flavored, if available), mixed greens, pita bread, instant butterscotch pudding, 1% milk, light whipped cream.

COUSCOUS WITH ROASTED VEGETABLES

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 12 to 14 minutes, plus couscous

  • 1 cup couscous
  • 1 large red bell pepper, cut into 1/2-inch strips
  • 1 large orange bell pepper, cut into 1/2-inch strips
  • 1 medium yellow squash, cut into 1/4-inch diagonal slices
  • 1 medium zucchini, cut into 1/4-inch diagonal slices
  • 1 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 3/4 teaspoon minced garlic
  • 3/4 teaspoon Italian seasoning
  • 2 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 4 ounces crumbled Greek feta cheese (basil-and-tomato flavored, if available)

Heat oven to 425 degrees. Prepare couscous according to package directions; set aside. In a large bowl, mix together bell peppers, yellow squash and zucchini. Separately, mix together salt, black pepper, garlic, Italian seasoning, olive oil and vinegar. Pour over vegetables and toss to coat. Spread vegetables evenly over large baking sheet covered with foil, reserving marinade. Roast 12 to 14 minutes or until vegetables are softened. Cool vegetables; toss with reserved marinade, couscous and cheese.

Per serving: 326 calories, 13 grams protein, 11 grams fat (29 percent calories from fat), 3.1 grams saturated fat, 45 grams carbohydrate, 10 milligrams cholesterol, 870 milligrams sodium, 5 grams fiber.

Wednesday: Budget

Saving money is easy with economical ACROSS THE BORDER CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound boneless skinless chicken thighs, cut into strips, and cook 5 minutes, stirring often. Stir in 1 (8-ounce) can no-salt-added tomato sauce, 1 (14.5-ounce) can rinsed no-salt-added corn, 1 (4-ounce) can chopped green chilies, 1 1/2 teaspoons chili powder and 1 teaspoon onion powder. Bring to a boil; reduce heat to medium-low and cook 10 minutes, stirring occasionally. Serve it over warmed leftover RICE. Add a ROMAINE SALAD and make CORNBREAD from a mix. A bowl of PEACHES sounds good for dessert.

Shopping List

canola oil, boneless skinless chicken thighs, canned no-salt-added tomato sauce, canned no-salt-added corn, canned chopped green chilies, chili powder, onion powder, romaine, cornbread mix, peaches.

Thursday: Kids

Expect the kids to love helping you make TACO MONSTER MOUTHS. Serve them with CARROT STICKS. For dessert, halved KIWIS, scooped with a spoon, are fun.

Shopping List

pimento-stuffed green olives, American cheese, taco shells, 95% lean ground beef, less-sodium taco seasoning mix, lettuce, tomatoes, carrots, kiwis.

TACO MONSTER MOUTHS

Servings: makes 6 tacos

Prep time: 15 minutes

Cook time: about 15 minutes

  • 12 large pimento-stuffed green olives
  • 3 slices American cheese
  • 6 flat-bottom taco shells
  • 1 pound 95% lean ground beef
  • 2 tablespoons less-sodium taco seasoning mix
  • Shredded lettuce
  • 1/3 cup water
  • 2 plum tomatoes, cut lengthwise into thirds and pulp removed

Heat oven to 350 degrees. Cut a slit into 1 side of each olive. Cut each of the cheese slices in half vertically with a zigzag line to look like teeth. Arrange taco shells on ungreased cookie sheet. Bake 5 to 7 minutes or until hot. Meanwhile, in a large nonstick skillet, cook beef on medium high 5 to 7 minutes, stirring frequently, until no longer pink; drain. Stir in taco seasoning mix and water. Reduce heat to medium; cook 5 minutes or until water has evaporated.

To assemble, add lettuce to taco shells to look like hair that's sticking out. Divide beef and fill shells. Place each taco on its side on serving plate; insert 1 tomato slice into meat filling to look like the tongue. Place 1 cheese slice with zigzag edge toward meat along top side of taco between the shell and filling for teeth. Press 2 olives onto shell to look like eyes on top.

Per serving: 236 calories, 20 grams protein, 12 grams fat (47 percent calories from fat), 4.8 grams saturated fat, 11 grams carbohydrate, 51 milligrams cholesterol, 838 milligrams sodium, 1 gram fiber.

Friday: Express

Who can resist GRILLED BURGERS (turkey or lean beef on whole-grain buns) with any or all of the trimmings: lettuce, tomato, low-fat mayonnaise, mustard, ketchup, onions and pickles? Accompany the all-American favorite with deli BROCCOLI SALAD and BAKED CHIPS. Scoop RASPBERRY SORBET for dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

ground turkey or lean beef for burgers, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, mustard, ketchup, onions, pickles, deli broccoli salad, baked chips, raspberry sorbet.

Saturday: Easy Entertaining

Serve your guests DIJON CHICKEN: Heat oven to 375 degrees. Combine 1/2 cup dry bread crumbs, 2 tablespoons freshly grated parmesan cheese, 1/2 teaspoon dried thyme and 1/4 teaspoon pepper; mix well and set aside. Brush 3 tablespoons creamy mustard-mayonnaise blend on 4 (5- to 6-ounce) boneless chicken breasts. Coat in bread crumb mixture; shake off excess. Arrange on a rack coated with cooking spray and place rack in shallow baking dish. Bake 45 minutes or until interal temperature is 165 degrees.

Serve with RICE PILAF. Squeeze fresh lemon juice over steamed fresh GREEN BEANS. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For a festive dessert, serve leftover SORBET in stemmed glasses and add BUTTER COOKIES alongside.

Shopping List

dry bread crumbs, parmesan cheese, dried thyme, pepper, creamy mustard-mayonnaise blend, boneless chicken breasts, cooking spray, rice pilaf, lemon, fresh green beans, bibb lettuce, whole-grain rolls, butter cookies.

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