health

7 Day Menu Planner for November 03, 2019

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

Sunday: Family

Gather the family for SAVORY BEEF ROAST. Heat oven to 325 degrees. Combine 3 cloves crushed garlic and 3/4 teaspoon cracked black pepper and press evenly onto the surface of a 3- to 4-pound round tip roast (or sirloin tip roast). Place on rack in shallow roasting pan. Roast uncovered 2 to 2 1/2 hours for medium-rare (140 degrees) or 2 1/2 to 3 hours for medium (155 degrees). Remove from oven, transfer to a carving board, tent with foil and let stand 10 to 15 minutes.

Make GRAVY by stirring 1 (12-ounce) jar brown beef gravy, 1/4 cup water and 1/4 teaspoon Worcestershire sauce into pan drippings; cook on medium-low 3 to 5 minutes or until hot and bubbly. Carve roast into thin slices and serve it with gravy.

Accompany the roast with BROWN RICE (tossed with toasted sliced almonds) and GREEN BEANS. Add DINNER ROLLS. For dessert, buy a CARROT CAKE.

Plan

Save enough beef for Monday and enough cake for Tuesday.

Shopping List

garlic, black pepper, round tip roast (or sirloin tip roast), jar brown beef gravy, Worcestershire sauce, brown rice, sliced almonds, green beans, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the beef leftovers for hefty ITALIAN BEEF SANDWICHES. Place 4 split hoagie buns on a cookie sheet and brush lightly with Italian salad dressing. Broil 1 to 2 minutes. Combine 3 tablespoons of the salad dressing with 8 ounces thinly sliced cooked (leftover) beef and coat. Heat 1 minute in microwave on medium (50%) power or until warm. Divide meat mixture among bottoms of buns. Add roasted red pepper strips, sliced artichoke hearts (water-packed) and sliced part-skim mozzarella cheese. Broil 2 or 3 minutes or until cheese is melted; add top buns and cut sandwiches in half. Serve with a MIXED GREEN SALAD. FIGS are dessert -- fresh is best, if available.

Shopping List

hoagie buns, Italian salad dressing, roasted red peppers, water-packed artichoke hearts, sliced part-skim mozzarella cheese, mixed greens, fresh figs.

Tuesday: Meatless

Skip meat and enjoy fiber-packed MOROCCAN VEGETABLE STEW WITH COUSCOUS. Serve SLICED CUCUMBERS IN PLAIN YOGURT alongside and add FLATBREAD. Leftover CAKE is waiting for dessert.

Shopping List

canola oil, fresh zucchini, onion, carrots, garlic, unsalted vegetable broth, ground ginger, cumin, coriander, coarse salt, black pepper, cinnamon, canned reduced-sodium chickpeas, canned no-salt-added stewed tomatoes, couscous, cucumbers, plain yogurt, flatbread.

MOROCCAN VEGETABLE STEW WITH COUSCOUS

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes, plus couscous

  • 1 tablespoon canola oil
  • 2 medium zucchini, coarsely chopped
  • 1 medium onion, chopped
  • 1 large carrot, chopped
  • 1 tablespoon minced garlic
  • 1 cup unsalted vegetable broth
  • 1 1/2 teaspoons ground ginger
  • 1 1/2 teaspoons cumin
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cinnamon
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 (14 1/2-ounce) can no-salt-added stewed tomatoes with liquid
  • 1 1/2 cups water or unsalted broth
  • 1 cup couscous

Heat oil in a large nonstick skillet over medium-high. Add zucchini, onion, carrot and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, pepper, cinnamon, chickpeas and tomatoes; bring to a boil. Cover, reduce heat to low, and simmer 8 minutes or until vegetables are softened; stir occasionally. Meanwhile, bring water (or broth) to a boil in medium pot; remove from heat. Add couscous; cover and let stand 5 minutes. Fluff with fork. Serve stew over couscous.

Per serving: 293 calories, 12 grams protein, 5 grams fat (14 percent calories from fat), 0.3 gram saturated fat, 51 grams carbohydrate, no cholesterol, 565 milligrams sodium, 9 grams fiber.

Wednesday: Express

Make it quick tonight with CHILI-CHEESE PIEROGIES. In a 9-by-9-inch baking dish, combine 1 (16.9-ounce) package (any flavor) frozen perogies and 1/2 cup water. Cover and microwave on high (100% power) 5 minutes; drain. Spoon 1 (15-ounce) can turkey chili over perogies; cover and microwave on high 5 minutes or until hot; sprinkle with 50% light shredded cheddar cheese and let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve. Add a packaged GREEN SALAD and CRUSTY BREAD. You'll want PEACHES for dessert.

Plan

To save time, assemble Thursday's Baked Spaghetti tonight.

Shopping List

frozen perogies, canned turkey chili, 50% light shredded cheddar cheese, green onions, packaged green salad, crusty bread, peaches.

Thursday: Kids

BAKED SPAGHETTI's mild flavor is totally kid-friendly. Heat oven to 400 degrees. Cook 8 ounces spaghetti according to directions; drain. Coat with 1 tablespoon butter. Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange cooked spaghetti in an even layer in dish. Spread 1 (24-ounce) container fat-free cottage cheese over spaghetti. Sprinkle with 1/4 cup parmesan cheese. Heat 3 cups red pasta sauce with meat until bubbly. Spoon sauce over cheese. Top with 1 cup shredded part-skim mozzarella cheese and 1/4 cup more parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove cover and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving. Add a chopped LETTUCE SALAD and BREAD STICKS. For dessert, what kid would miss an OATMEAL COOKIE?

Tip

BAKED SPAGHETTI's mild flavor is totally kid-friendly. Heat oven to 400 degrees. Cook 8 ounces spaghetti according to directions; drain. Coat with 1 tablespoon butter. Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange cooked spaghetti in an even layer in dish. Spread 1 (24-ounce) container fat-free cottage cheese over spaghetti. Sprinkle with 1/4 cup parmesan cheese. Heat 3 cups red pasta sauce with meat until bubbly. Spoon sauce over cheese. Top with 1 cup shredded part-skim mozzarella cheese and 1/4 cup more parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove cover and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving. Add a chopped LETTUCE SALAD and BREAD STICKS. For dessert, what kid would miss an OATMEAL COOKIE?

Shopping List

spaghetti, butter, cooking spray, fat-free cottage cheese, parmesan cheese, jar red pasta sauce with meat, shredded part-skim mozzarella cheese, lettuce, bread sticks, oatmeal cookies, crushed red pepper (if desired).

Friday: Budget

Save some pennies with TUNA OLIVE SALAD. Add BEAN SOUP and WHOLE-GRAIN ROLLS. Top STRAWBERRIES with light whipped cream for dessert.

Shopping List

canned tuna in water, kalamata olives, lemon, flatleaf parsley, extra-virgin olive oil, coarse salt, pepper, salad greens, bean soup, whole-grain rolls, strawberries, light whipped cream.

TUNA OLIVE SALAD

Servings: makes 4 servings

Prep time: 10 minutes

  • 1 (15-ounce) can tuna in water, drained
  • 3/4 cup pitted kalamata olives, chopped
  • Juice of 1 lemon
  • 3 tablespoons chopped fresh flatleaf parsley
  • 2 teaspoons lemon zest
  • 2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon coarse salt
  • Freshly ground black pepper to taste
  • Salad greens

In a medium bowl, mix all ingredients (except greens) until combined. Serve tuna mixture on top of salad greens.

Per serving: 240 calories, 26 grams protein, 13 grams fat (50 percent calories from fat), 2.1 grams saturated fat, 4 grams carbohydrate, 45 milligrams cholesterol, 985 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

Everyone enjoyed this easy LEMON HERB BAKED SALMON WITH BERNAISE SAUCE. Serve with ORZO tossed with parmesan. Add steamed ASPARAGUS and SOURDOUGH BREAD. Dessert is easy when you buy a KEY LIME PIE.

Shopping List

cooking spray, lemons, fresh tarragon, fresh dill, fresh thyme, boneless salmon fillet, coarse salt, ground white pepper, eggs, unsalted butter, plain Greek yogurt, Tabasco, orzo, parmesan, asparagus, sourdough bread, Key lime pie.

LEMON HERB BAKED SALMON WITH BEARNAISE SAUCE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 25 minutes

  • 3 lemons, divided
  • 4 sprigs fresh tarragon, plus 1 1/2 teaspoons chopped, divided
  • 4 sprigs fresh dill
  • 4 sprigs fresh thyme
  • 2 pounds boneless salmon fillet
  • 1 1/4 teaspoons coarse salt, divided
  • 2 pinches ground white pepper, divided
  • 4 egg yolks
  • 2 tablespoons unsalted butter
  • 3/4 cup plain Greek yogurt
  • 10 dashes Tabasco sauce, or to taste
  • 1 teaspoon lemon zest

Bring 1 inch water to a simmer in bottom of a double boiler or large saucepan. Heat oven to 425 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Slice 2 lemons. Zest and juice remaining lemon; set aside. Arrange lemon slices, tarragon, dill and thyme on the baking dish. Top with salmon, skin side down. Sprinkle 1/2 teaspoon coarse salt and pinch of white pepper over salmon. Bake 20 to 22 minutes or until salmon flakes with a fork.

Meanwhile, whisk the lemon juice and egg yolks in top of double boiler or metal bowl. Adjust heat under boiler so that the water is at a gentle simmer. Set bowl over simmering water until egg mixture is steaming hot and thickening, but not curdling along the edge, 2 1/2 to 3 minutes. Remove from heat; whisk in butter. Whisk in yogurt. Whisk in chopped tarragon, Tabasco, remaining salt and pepper and 1 teaspoon lemon zest. Divide salmon among 8 dinner plates, discarding the skin. Top with bearnaise sauce and serve immediately.

Per serving: 284 calories, 36 grams protein, 14 grams fat (45 percent calories from fat), 4.8 grams saturated fat, 2 grams carbohydrate, 204 milligrams cholesterol, 534 milligrams sodium, no fiber.

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.

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