health

7 Day Menu Planner for October 27, 2019

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

Sunday: Family

Serve the family HONEY-ORANGE GLAZED HAM today. Heat oven to 350 degrees. Place a 2- to 3-pound fully cooked boneless ham on a rack in a roasting pan. Roast, uncovered, 30 minutes or until the internal temperature reaches 140 degrees. Meanwhile, mix together 1 tablespoon orange juice, 1/4 cup honey, 1/8 teaspoon cinnamon and 1/8 teaspoon ground cloves. Baste ham with mixture the last 10 minutes of roasting. Let stand for 5 minutes; slice and serve. To accompany the family favorite, make your own SCALLOPED POTATOES and steam some FRESH BROCCOLI. Add WHOLE-GRAIN ROLLS. Enjoy APPLE COBBLER for dessert and top it with VANILLA ICE CREAM.

Plan

Save enough ham and cobbler for Monday. Save enough ice cream for Tuesday.

Shopping List

fully cooked boneless ham, orange juice, honey, cinnamon, ground cloves, scalloped potatoes, fresh broccoli, whole-grain rolls, apple cobbler, vanilla ice cream.

Monday: Heat and Eat

Make GEORGIA-STYLE GRILLED HAM AND CHEESE SANDWICHES for an easy meal. Mix 2 tablespoons low-fat mayonnaise with 3 tablespoons peach preserves. Spread mixture evenly on one side of 8 slices of rye bread. Place 1 slice leftover ham on each of 4 slices of bread; sprinkle each ham slice with 2 tablespoons shredded Monterey Jack cheese. Top with remaining bread slices; coat with cooking spray. Cook sandwiches in a large nonstick skillet on medium-low heat until cheese melts and bread is lightly browned. Serve sandwiches with a ROMAINE SALAD. Warm the leftover APPLE COBBLER for dessert.

Shopping List

low-fat mayonnaise, peach preserves, rye bread, shredded Monterey Jack cheese, cooking spray, romaine.

Tuesday: Express

You can prepare TOMATO SOUP WITH SPINACH AND CORN in no time. Prepare 2 (10 3/4-ounce) cans condensed tomato soup according to directions, using 1% milk. Add 1 (10-ounce) package frozen chopped spinach (thawed) and 1 cup frozen corn (thawed). Heat through. Serve with a LETTUCE WEDGE and CHEESE TOAST. Top the leftover ICE CREAM with CHOCOLATE SYRUP for dessert.

Plan

Save enough chocolate syrup for Thursday.

Shopping List

canned condensed tomato soup, 1% milk, frozen chopped spinach, frozen corn, lettuce, any bread and any cheese for cheese toast, chocolate syrup.

Wednesday: Meatless

This BAKED EGGPLANT AND POLENTA was a hit and went into our permanent collection of recipes. Serve with STEAMED SPINACH and a ROMAINE SALAD WITH RED ONION RINGS. Add WHOLE-GRAIN BREAD. For dessert, PLUMS are perfect.

Shopping List

eggplant, cooking spray, jar no-salt-added marinara sauce, shredded part-skim mozzarella cheese, parmesan cheese, refrigerated ready-to-eat polenta, fresh spinach, romaine, red onion, whole-grain bread, plums.

BAKED EGGPLANT AND POLENTA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 40 minutes

  • 1 (1 1/2-pound) eggplant, peeled and cut lengthwise into 8 slices
  • 1 (26-ounce) jar no-salt-added marinara sauce, divided
  • 8 ounces shredded part-skim mozzarella cheese, divided
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1 (17- or 18-ounce) tube refrigerated ready-to-eat polenta, cut into 20 slices

Heat oven to 450 degrees. Coat eggplant slices with cooking spray on both sides. Place on a baking sheet and bake 20 minutes or until tender. Reduce heat to 375 degrees. Place 4 slices eggplant in bottom of a 9-by-13-inch baking dish. Spread with 1 cup marinara sauce; sprinkle with 2/3 cup mozzarella and 1 tablespoon parmesan. Repeat layers. Top with polenta slices, remaining sauce and remaining cheeses. Bake, uncovered, 20 minutes or until bubbly and cheese melts.

Per serving: 245 calories, 15 grams protein, 7 grams fat (26 percent calories from fat), 4.4 grams saturated fat, 30 grams carbohydrate, 27 milligrams cholesterol, 669 milligrams sodium, 4 grams fiber.

Thursday: Budget

There's nothing like a good bowl of QUICK BEEF-AND-BEAN CHILI to warm you up and take it easy on your purse. Serve with deli COLESLAW and CORNBREAD MUFFINS (from mix). For dessert, enjoy CHOCOLATE SWIRL PUDDING. Prepare instant vanilla pudding using 1% milk, and swirl leftover chocolate syrup into the pudding. Top with light whipped cream.

Plan

Prepare enough chili for Friday.

Shopping List

canned reduced-sodium dark red kidney beans, canned no-salt-added diced tomatoes, 85% lean ground beef, onion, garlic, chili powder, cumin, sugar, cilantro, coarse salt, pepper, deli coleslaw, cornbread mix, instant vanilla pudding, 1% milk, light whipped cream.

QUICK BEEF-AND-BEAN CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 2 (15-ounce) cans rinsed reduced-sodium dark red kidney beans
  • 2 (14.5-ounce) cans no-salt-added diced tomatoes with liquid
  • 1 1/2 pounds 85% lean ground beef
  • 1 medium chopped onion
  • 4 cloves minced garlic
  • 3 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons sugar
  • 1/4 cup chopped cilantro
  • Coarse salt and pepper to taste

Process half the beans and half the tomatoes and liquid in food processor to a coarse paste, about 30 seconds. Set aside. Combine beef and onion in a Dutch oven; cook on medium, breaking up meat with a wooden spoon until meat is no longer pink, about 5 minutes. Stir in garlic, chili powder, cumin and sugar and cook about 1 minute or until fragrant. Stir in bean mixture and remaining beans, tomatoes and liquid and bring to a simmer. Reduce heat, cover and cook, stirring occasionally, 15 minutes or until thickened. Remove from heat, stir in cilantro and season with salt and pepper to taste. (Recipe from "Cook It in Your Dutch Oven," America's Test Kitchen, Penguin/Random House.)

Per serving: 417 calories, 31 grams protein, 18 grams fat (37 percent calories from fat), 7.1 grams saturated fat, 37 grams carbohydrate, 75 milligrams cholesterol, 302 milligrams sodium, 12 grams fiber.

Friday: Kids

Show the kids how you can use magic to turn the leftover chili into CHILI ROLL-UPS. Spoon the leftover chili into warmed whole-grain tortillas; top with shredded lettuce and any shredded cheese. Serve with CELERY STICKS.

LEAPIN' LIZARD CRUNCH BARS are what dessert is all about to a kid -- green, but not a vegetable! Coat an 8-by-8-inch baking dish with cooking spray. Combine 1 (12-ounce) package miniature marshmallows and 1/2 cup reduced-fat peanut butter in a saucepan. Cook on low 10 minutes or until marshmallows melt, stirring constantly. Add 6 drops green food coloring (more if you want it to look really gross); mix well. Add 6 cups crisp rice cereal; mix well. Remove from heat and spoon mixture into prepared baking dish; spread evenly and press down with back of spoon. Refrigerate 1 hour. Cut into 8 long, thin strips, then cut strips in half. Remove bars from pan. Press 2 chocolate chips into one end of each bar to make eyes. Be brave and eat a lizard.

Shopping List

whole-grain tortillas, lettuce, any shredded cheese, celery, cooking spray, miniature marshmallows, reduced-fat peanut butter, green food coloring, crisp rice cereal, chocolate chips.

Saturday: Easy Entertaining

Any guest would enjoy CHICKEN WITH GARLIC. Serve with MASHED POTATOES, PETITE GREEN PEAS (from frozen), a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Make or buy CHEESECAKE for dessert.

Shopping List

cooking spray, onions, celery, dried tarragon, parsley, skinless bone-in chicken thighs, skinless chicken legs, olive oil, coarse salt, pepper, dry vermouth (or dry sherry or dry white wine), garlic, potatoes to mash, frozen petite green peas, bibb lettuce, sourdough bread, cheesecake.

CHICKEN WITH GARLIC

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 1 1/2 hours

  • 2 medium onions, chopped
  • 4 ribs celery, thinly sliced
  • 1 teaspoon dried tarragon
  • 3 tablespoons chopped fresh parsley
  • 8 skinless bone-in chicken thighs (about 2 3/4 pounds total)
  • 8 skinless chicken legs (about 1 3/4 pounds total)
  • 3 tablespoons olive oil
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup dry vermouth (or dry sherry or dry white wine) (see NOTE)
  • 20 cloves garlic, separated, not peeled

Heat oven to 325 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Combine onions, celery, tarragon and parsley in the baking dish. Rub chicken pieces with oil and season with salt and pepper. Place chicken on top of onions and celery. Drizzle with vermouth and tuck the garlic in and around the chicken. Cover with foil. Bake 1 1/2 hours or until internal temperature of chicken is 165 degrees. Discard garlic and serve.

NOTE: For testing purposes, I used vermouth.

Per serving: 289 calories, 35 grams protein, 16 grams fat (50 percent calories from fat), 3.8 grams saturated fat, no carbohydrate, 197 milligrams cholesterol, 307 milligrams sodium, no fiber.

health

7 Day Menu Planner for October 20, 2019

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

Sunday: Family

Tickle the family taste buds with CREOLE EYE OF ROUND ROAST. Heat oven to 325 degrees. Shake 3 tablespoons flour in a large (19-by-23 1/2-inch) oven bag; place bag in a 9-by-13-inch baking dish. To bag, add 1 (14 1/2-ounce) can diced no-salt-added tomatoes with onions and garlic (or stewed tomatoes) and 3 teaspoons Creole or Cajun seasoning. Squeeze bag to blend in flour. To bag, add 1 (2- to 2 1/2-pound) eye of round beef, 2 ribs celery (cut into 1/2-inch slices) and 1 medium red bell pepper (cut into strips). Turn bag to coat beef with sauce. Arrange ingredients in an even layer in bag. Close bag with nylon tie; cut 6 (1/2-inch) slits in top. Bake 60 to 75 minutes or until internal temperature of meat reaches 145 degrees. Thinly slice beef. Stir sauce; serve with beef. (Note: Don't overcook! Eye of round beef is very lean and will toughen in a heartbeat.)

Serve the savory beef dish with BROWN RICE tossed with toasted pine nuts and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, top slices of ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

Plan

Save enough beef (with sauce) and cake for Monday; save enough ice cream for Tuesday.

Shopping List

flour, canned diced no-salt-added tomatoes with onions and garlic (or stewed tomatoes), Creole or Cajun seasoning, eye of round beef, celery, red bell pepper, brown rice, pine nuts, romaine, whole-grain rolls, angel food cake, strawberry ice cream.

Monday: Heat and Eat

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce (or chunky salsa) and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream. Serve with deli COLESLAW and CORNBREAD (from a mix). Finish with leftover CAKE and BLUEBERRIES, topped with light whipped cream.

Tip

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce (or chunky salsa) and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream. Serve with deli COLESLAW and CORNBREAD (from a mix). Finish with leftover CAKE and BLUEBERRIES, topped with light whipped cream.

Plan

Buy enough coleslaw for Wednesday.

Shopping List

canned reduced-sodium pinto beans, picante sauce (or chunky salsa), chili powder, green onions, reduced-fat sour cream, deli coleslaw, cornbread mix, blueberries, light whipped cream.

Tuesday: Budget

Put TURKEY BURGERS on the low-cost menu for tonight. Mix 12 ounces ground turkey with 1/2 ounce onion soup mix and form into patties. Grill or pan-fry and serve the burgers on toasted whole-grain buns. Top burgers with LETTUCE, TOMATOES, LOW-FAT MAYONNAISE and MUSTARD. Serve with O'BRIEN POTATOES (from frozen). Scoop leftover ICE CREAM for dessert.

Shopping List

ground turkey, onion soup mix, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, mustard, frozen O'Brien potatoes.

Wednesday: Express

What could be easier than buying a HAM STEAK and pan-frying it for a quick meal? Serve it with BAKED SWEET POTATOES sprinkled with cinnamon. Add leftover COLESLAW and WHOLE-GRAIN ROLLS. Sprinkle fresh PINEAPPLE CHUNKS with toasted shredded coconut for dessert.

Shopping List

ham steak, sweet potatoes to bake, cinnamon, whole-grain rolls, fresh pineapple chunks, shredded coconut.

Thursday: Kids

Before the trick-or-treating begins, enjoy DIPPY CHICKEN. Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then cornflake crumbs. Bake 15 minutes, turning once. Make a dipping sauce from 2 parts apricot jam to 1 part mustard. Serve with OVEN FRIES (from frozen) and CELERY STICKS. Add SOFT ROLLS. HALLOWEEN GHOST BROWNIES make a spooky dessert.

Plan

Save enough ghosts for Friday.

Shopping List

chicken tenders, cooking spray, cornflake crumbs, apricot jam, mustard, frozen oven fries, celery, soft rolls, butter, sugar, eggs, pure vanilla extract, flour, unsweetened cocoa powder, coarse salt, frozen whipped topping, candy eyes, mini chocolate chips.

HALLOWEEN GHOST BROWNIES

Servings: makes 13 ghosts

Prep time: 15 minutes plus decorating time

Cook time: 30 minutes

  • 1 cup butter
  • 1 2/3 cups sugar
  • 4 eggs
  • 2 teaspoons pure vanilla extract
  • 1 cup flour
  • 1 cup unsweetened cocoa powder
  • 3/4 teaspoon coarse salt
  • 1 1/2 cups frozen whipped topping, thawed
  • 26 candy eyes
  • 13 mini chocolate chips

Heat oven to 350 degrees. Line a 9-by-13-inch baking pan with foil, leaving a 2-inch overhang. Coat with cooking spray. In a microwave-safe bowl, melt butter. Stir in sugar until dissolved. Add eggs and vanilla, stirring until blended. In a medium bowl, combine flour, cocoa powder and salt. Stir in liquid mixture until batter forms. Spread evenly in pan; bake 30 minutes or until wooden pick inserted into center comes out clean. Cool 15 minutes in pan. Using foil overhang, transfer brownie to wire rack to cool completely. Using a 2 1/2- or 3-inch tulip-shaped cookie cutter, cut out 13 ghosts. (Save scraps for crumbling over ice cream.) Spread whipped topping over tops of brownies. Add candy eyes and a mini chocolate chip mouth (flat side up). (Recipe courtesy of Gwynn Galvin, SwirlsOfFlavor.com.)

Per serving: 326 calories, 4 grams protein, 18 grams fat (48 percent calories from fat), 10.7 grams saturated fat, 39 grams carbohydrate, 88 milligrams cholesterol, 262 milligrams sodium, 2 grams fiber.

Friday: Meatless

Forget meat tonight and make TORTELLINI SOUP. Serve the hearty soup with GRILLED CHEESE SANDWICHES and a MIXED GREEN SALAD. Munch on leftover GHOSTS for dessert.

Shopping List

unsalted vegetable broth, refrigerated spinach tortellini, canned no-salt-added diced tomatoes with garlic and onion, green onions, garlic, dried basil, parmesan cheese, dense white bread and any cheese for sandwiches, mixed greens.

TORTELLINI SOUP

Servings: makes about 9 cups

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 3 (14-ounce) cans unsalted vegetable broth
  • 2 (9-ounce) packages refrigerated spinach tortellini
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with garlic and onion, with liquid
  • 4 green onions, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • Freshly grated parmesan cheese for garnish

Bring broth to a boil in a large pot over medium-high heat. Add tortellini, tomatoes, onions, garlic and basil. Bring to a boil. Reduce heat to low; simmer 10 minutes. Ladle into bowls. Garnish with parmesan.

Per cup: 154 calories, 6 grams protein, 4 grams fat (21 percent calories from fat), 2.2 grams saturated fat, 24 grams carbohydrate, 13 milligrams cholesterol, 264 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Invite friends for your own GRILLED TUNA. Serve it with BALSAMIC SAUCE: Combine 1/4 cup unsalted chicken broth, 1 tablespoon balsamic vinegar, 4 teaspoons dark brown sugar, 1 tablespoon lower-sodium soy sauce and 1/2 teaspoon cornstarch in a small pan. Bring to a boil; cook 1 minute, stirring constantly. Spoon over tuna and top with sliced green onions.

Serve with COUSCOUS, GINGER-SESAME VEGETABLE BLEND and a BAGUETTE. For dessert, buy LEMON BISCOTTI from the bakery.

Shopping List

tuna to grill, unsalted chicken broth, balsamic vinegar, dark brown sugar, lower-sodium soy sauce, cornstarch, green onions, couscous, fresh broccoli florets, fresh snow peas, onion, red bell pepper, garlic, toasted (dark) sesame oil or canola oil, fresh ginger, crushed red pepper, baguette, lemon biscotti.

GINGER SESAME VEGETABLE BLEND

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 10 to 15 minutes

  • 3 cups fresh broccoli florets
  • 2 cups fresh snow peas
  • 1 medium onion, sliced
  • 1 medium red bell pepper, cut into strips
  • 2 tablespoons lower-sodium soy sauce
  • 2 cloves garlic, minced
  • 1 tablespoon toasted (dark) sesame oil or canola oil
  • 1/2 teaspoon minced fresh ginger
  • 1/4 teaspoon crushed red pepper

Heat oven to 450 degrees. In a large bowl, combine broccoli, peas, onion and bell pepper. In a medium bowl, combine soy sauce, garlic, sesame oil, ginger and crushed red pepper; pour half over vegetables and toss to coat. Divide and center vegetables on 2 (18-by-24-inch) sheets heavy-duty foil; pour remaining soy mixture over vegetables. Double-fold tops and ends to allow heat circulation. Bake 10 to 15 minutes on a baking sheet. Open packets away from your face and serve.

Per serving: 68 calories, 3 grams protein, 3 grams fat (31 percent calories from fat), 0.4 gram saturated fat, 10 grams carbohydrate, no cholesterol, 148 milligrams sodium, 3 grams fiber.

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.

Next up: More trusted advice from...