health

7 Day Menu Planner for November 24, 2019

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

Sunday: Family

Make an oldie but goody family favorite for today's gathering: SWISS STEAK. Heat oven to 350 degrees. Cut 2 pounds (1/2-inch thick) boneless beef round steak (visible fat removed) into 8 serving-size pieces. Place in a 13-by-9-inch baking dish coated with cooking spray. Sprinkle with 1/4 teaspoon pepper. Top with 1 thinly sliced medium onion, 8 ounces sliced fresh mushrooms and 1 (8-ounce) can no-salt-added tomato sauce. Cover and bake 1 hour 15 minutes or until steak is tender. Serve with your own MASHED POTATOES, GREEN BEANS, MIXED GREENS and WHOLE-GRAIN ROLLS. For dessert, this CINNAMON APPLE TART is hard to resist.

Plan

Save enough steak and sauce for Monday; save enough tart for Wednesday.

Shopping List

boneless beef round steak, cooking spray, pepper, onion, sliced fresh mushrooms, canned no-salt-added tomato sauce, potatoes to mash, green beans, mixed greens, whole-grain rolls, refrigerated pie crust, frozen cinnamon apples, lemon, cinnamon, egg, sugar.

CINNAMON APPLE TART

Servings: makes 10 servings

Prep time: 10 minutes

Cook time: 30 minutes

  • 1 refrigerated pie crust
  • 2 (10- to 12-ounce) packages frozen cinnamon apples, partially thawed
  • 1 teaspoon freshly grated lemon peel
  • 1/8 teaspoon cinnamon
  • 1 egg white, lightly beaten
  • 2 teaspoons sugar

Heat oven to 375 degrees. Unfold crust and place on nonstick foil and then onto a baking sheet; press out folds. In a large bowl, combine apples and lemon peel. Spoon onto crust, leaving a 1 1/2-inch border; sprinkle apples with cinnamon. Fold edges over filling, making pleats as you go. Brush edges of pastry with egg white; sprinkle with sugar. Bake 30 minutes or until crust is golden. Use a spatula and transfer to a platter. Serve warm or at room temperature.

Per serving: 144 calories, 1 gram protein, 6 grams fat (33 percent calories from fat), 2.4 grams saturated fat, 24 grams carbohydrate, 2 milligrams cholesterol, 116 milligrams sodium, 1 gram fiber.

Monday: Kids

It's HOAGIE SANDWICHES for the kids tonight. Chop and heat leftover steak and sauce and spoon onto sliced, toasted hoagies (or any sandwich rolls). Serve with CURLY FRIES (from frozen). Add deli CARROT SALAD on the side. Make dessert simple with STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Saturday.

Shopping List

hoagies or other sandwich rolls, frozen curly fries, deli carrot salad, strawberry ice cream.

Tuesday: Meatless

How about a no-meat PIZZA WITH PEPPERS tonight? Heat oven to 450 degrees. Place 1 (12-inch) ready-to-heat whole-grain pizza crust on a baking sheet. Sprinkle with 1 cup (of 2 cups total) shredded reduced-fat cheese blend, half a (1-pound) bag (thawed and drained) frozen pepper stir-fry mix (green, red and yellow peppers and onions) and the other 1 cup cheese. Bake 15 minutes or until crust is crisp and cheese is melted and bubbly. Slice and serve with a SPINACH SALAD. How about PEACHES for an easy dessert?

Plan

If time permits, assemble Wednesday's meatloaf tonight.

Shopping List

ready-to-heat whole-grain pizza crust, shredded reduced-fat cheese blend, frozen pepper stir-fry mix (green, red and yellow peppers and onions), fresh spinach, peaches.

Wednesday: Budget

Easy, unique and affordable, CHICKEN PARMIGIANA-STYLE MEATLOAF has lots of flavor. Serve with BAKED POTATOES, BROCCOLI and a MIXED GREEN SALAD. Add WHOLE-GRAIN ROLLS. For dessert, warm the leftover TART.

Plan

Save enough meatloaf for Thursday.

Shopping List

ground chicken or turkey breast, onion, eggs, dry bread crumbs, Italian seasoning, garlic powder, no-salt-added marinara sauce, shredded part-skim mozzarella cheese, potatoes to bake, broccoli, mixed greens, whole-grain rolls.

CHICKEN PARMIGIANA-STYLE MEATLOAF

Servings: makes 6 to 8 servings

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 pound ground chicken (or turkey) breast
  • 1 medium onion, finely diced
  • 2 eggs, lightly beaten
  • 1/2 cup dry bread crumbs
  • 1 tablespoon Italian seasoning
  • 2 to 3 teaspoons garlic powder
  • 1 cup no-salt-added marinara sauce, divided
  • 1 1/2 cups shredded part-skim mozzarella cheese, divided

In a large mixing bowl, combine chicken or turkey, onion, eggs, bread crumbs, Italian seasoning, garlic powder, 1/2 cup marinara sauce and 1/2 cup cheese. Using hands, mix lightly but well and press into a 9-by-5-by-3-inch loaf pan. Place loaf pan in an oval (4-quart or 6-quart) slow cooker. Spread the remaining marinara sauce on top; sprinkle with remaining cheese. Cover; cook on low 8 hours or until internal temperature is 165 degrees.

NOTE: If you don't have a 4-quart or 6-quart slow cooker, make a loaf "pan" from double layers of heavy-duty foil to fit your cooker.

Per serving: 242 calories, 27 grams protein, 9 grams fat (34 percent calories from fat), 3.9 grams saturated fat, 13 grams carbohydrate, 129 milligrams cholesterol, 388 milligrams sodium, 1 gram fiber.

Thursday: Heat and Eat

Make MEATLOAF SANDWICHES on dense white bread for a quick meal. Top with LETTUCE. Alongside, add deli COLESLAW. For dessert, enjoy PINEAPPLE CHUNKS.

Plan

Buy enough coleslaw for Friday.

Shopping List

dense white bread, lettuce, deli coleslaw, pineapple chunks.

Friday: Express

You could go to a fast-food place, but why not make your own FISH 'N' CHIPS for a quick meal instead? Prepare frozen fish fillets and frozen potato wedges according to package directions. Place fish into heated taco shells and spoon leftover coleslaw over fish. Now, cool down with ORANGE SHERBET for dessert.

Shopping List

frozen fish fillets, frozen potato wedges, taco shells, orange sherbet.

Saturday: Easy Entertaining

Our guests enjoyed BRAISED COD PEPERONATA, and so will yours. Serve with BROWN RICE to catch all the juices. Add a ROMAINE SALAD, steamed sliced ZUCCHINI and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE CAKE for dessert and serve it with leftover ICE CREAM.

Shopping List

extra-virgin olive oil, onion, red bell peppers, coarse salt, garlic, paprika, canned no-salt-added diced tomatoes, dry white wine, fresh or dried thyme, skinless cod fillets, black pepper, fresh basil, sherry or balsamic vinegar, brown rice, romaine, zucchini, whole-grain rolls, chocolate cake.

BRAISED COD PEPERONATA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 2 tablespoons extra virgin olive oil, plus extra for serving
  • 1 onion, halved and thinly sliced
  • 2 red bell peppers, seeded and thinly sliced
  • 1/2 teaspoon coarse salt, plus more to taste
  • 4 cloves minced garlic
  • 2 teaspoons paprika
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, drained
  • 1/2 cup dry white wine
  • 1 teaspoon minced fresh thyme, or 1/4 teaspoon dried
  • 4 (6- to 8-ounce) skinless cod fillets, 1 to 1 1/2 inches thick
  • Black pepper to taste
  • 2 tablespoons chopped fresh basil
  • Sherry or balsamic vinegar to taste

Heat oil in a Dutch oven on medium until shimmering. Add onion, bell peppers and 1/2 teaspoon salt; cook 5 minutes or until vegetables are softened. Stir in garlic and paprika; cook 30 seconds or until fragrant. Stir in tomatoes, wine and thyme; bring to a simmer. Season cod with salt and pepper to taste. Nestle cod into pot and spoon some sauce over fish. Cover, reduce heat to medium-low and cook about 10 minutes or until fish flakes apart when gently prodded with paring knife and internal temperature reaches 140 degrees. Season sauce with additional salt and pepper to taste. Sprinkle with basil and sherry (or vinegar) and drizzle with extra oil before serving. (Adapted from "Cook It in Your Dutch Oven," America's Test Kitchen.)

Per serving: 255 calories, 29 grams protein, 8 grams fat (29 percent calories from fat), 1.2 grams saturated fat, 13 grams carbohydrate, 65 milligrams cholesterol, 349 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for November 17, 2019

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

Sunday: Family

Surprise the family with PORK CHOPS WITH CORN SALSA. Heat 2 teaspoons canola oil in a large nonstick skillet on medium. Sprinkle 4 center-cut pork chops (3/4-inch thick, visible fat removed) with 1/2 teaspoon coarse salt. Add chops to skillet and cook, turning once, 6 to 8 minutes or until meat near bone is barely pink or internal temperature is 145 degrees. Remove to platter; tent with foil to keep warm. To skillet, add 1 (11-ounce) can Mexican-style corn with liquid and 1 cup green or red salsa. Cook 2 or 3 minutes on medium or until hot. Spoon over chops; sprinkle with chopped cilantro.

Serve the colorful dish with rinsed reduced-sodium BLACK BEANS. Alongside, add a SLICED AVOCADO-AND-GRAPEFRUIT SALAD and CORN MUFFINS (from mix). BAKED CUSTARD (from mix) is a smooth dessert.

Shopping List

canola oil, center-cut pork chops, coarse salt, canned Mexican-style corn, green or red salsa, fresh cilantro, canned reduced-sodium black beans, avocado, grapefruit, lettuce (for salad), corn muffin mix, baked custard mix.

Monday: Kids

The kids can help prepare CHILI DOGS tonight. Heat canned turkey chili with beans and reduced-fat reduced-sodium hot dogs in separate pans, or use the microwave. Put hot dogs in toasted whole-grain buns and top with chili. Sprinkle a little shredded cheddar cheese on the top. On the side, munch on CARROT AND CELERY STICKS and DIP. Fresh TROPICAL FRUIT finishes the meal.

Shopping List

canned turkey chili with beans, reduced-fat reduced-sodium hot dogs, whole-grain hot dog buns, shredded cheddar cheese, carrots, celery, any dip, fresh tropical fruit.

Tuesday: Meatless

Make MONTE CRISTO SANDWICHES for a fancier cheese sandwich. Heat oven to 425 degrees. Coat a rimmed baking sheet with cooking spray. In a medium bowl, beat 1 whole egg and 2 egg whites, 1/2 cup 1% milk and 1/4 teaspoon hot pepper sauce. Put 2 slices Swiss cheese on each of 4 slices of dense white bread. Spread Dijon mustard on 4 more slices bread. Place bread, mustard side down, on cheese. Dip both sides of sandwiches in egg mixture. Place on prepared baking sheet and bake 15 to 18 minutes, turning once, until cheese melts and both sides are browned. Serve with a LETTUCE AND TOMATO SALAD. PINEAPPLE SHERBET is good for dessert.

Plan

Save enough sherbet for Wednesday.

Shopping List

cooking spray, eggs, 1% milk, hot pepper sauce, Swiss cheese, dense white bread, Dijon mustard, lettuce, tomatoes, pineapple sherbet.

Wednesday: Budget

Everyone can have steak on budget night -- SALISBURY STEAK, that is. Serve with MASHED POTATOES (flavored with dill, if desired). Add GREEN PEAS (from frozen) and WHOLE-GRAIN BREAD. Leftover SHERBET is dessert.

Shopping List

lean ground beef, onion, saltine crackers, egg, 1% milk, prepared horseradish, coarse salt, pepper, jar mushroom gravy, potatoes to mash, dill (if desired), frozen green peas, whole-grain bread.

SALISBURY STEAK

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 10 minutes

  • 1 pound lean ground beef
  • 1/3 cup onion, finely chopped
  • 1/4 cup saltine cracker crumbs
  • 1 egg white, slightly beaten
  • 2 tablespoons 1% milk
  • 1 tablespoon prepared horseradish
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 (12-ounce) jar mushroom gravy

Combine beef, onion, cracker crumbs, egg white, milk, horseradish, salt and pepper; mix lightly but thoroughly. Shape into 4 oval (1/2-inch-thick) patties. Heat large nonstick skillet over medium until hot. Cook patties, turning once, 7 to 8 minutes or until internal temperature is 165 degrees. Remove from skillet and keep warm. Add gravy to skillet; heat through. Serve steaks with gravy.

Per serving: 266 calories, 24 grams protein, 14 grams fat (47 percent calories from fat), 4.2 grams saturated fat, 10 grams carbohydrate, 72 milligrams cholesterol, 693 milligrams sodium, 1 gram fiber.

Thursday: Family/Thanksgiving

Make your own ROAST TURKEY with all the family favorites of DRESSING, GRAVY, SWEET POTATOES and something new for the feast: PECAN-CRUSTED GREEN BEAN CASSEROLE.

If you want something besides CRANBERRY SAUCE, try SPICED CRANBERRY-PEAR CHUTNEY on the side: In a large saucepan, combine 3 large ripe pears cut into 1/2-inch pieces, 1 small chopped onion, 1/2 cup sweetened dried cranberries, 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 1 seeded and finely chopped fresh jalapeno pepper, 1 tablespoon fresh lime juice and 1/4 teaspoon allspice. Bring to a boil; reduce heat and simmer 30 minutes or until thickened. Stir occasionally. Serve warm or at room temperature.

Add DINNER ROLLS. Everyone will want your PUMPKIN PIE for dessert.

Plan

Save enough turkey and pie for Friday. Save the rest of the leftovers for future meals.

Shopping List

turkey, dressing, gravy, sweet potatoes, unsalted butter, cremini mushrooms, red onions, fresh thyme, garlic, coarse salt, pepper, fresh green beans, all-purpose flour, whole milk, cooking spray, pecan pieces, fried onion topping, cranberry sauce (if desired) or pears, onion, sweetened dried cranberries, light brown sugar, cider vinegar, fresh jalapeno pepper, lime, allspice, dinner rolls, pumpkin pie.

PECAN-CRUSTED GREEN BEAN CASSEROLE

Servings: makes 12 servings

Cook time: about 1 hour and 15 minutes

  • 4 tablespoons unsalted butter, divided
  • 1 pound cremini mushrooms, sliced
  • 1/2 cup chopped red onions
  • 2 teaspoons chopped fresh thyme
  • 3 cloves garlic, minced
  • 1/2 teaspoon coarse salt, plus more to taste
  • Coarsely ground black pepper to taste
  • 2 pounds fresh green beans, rinsed and snapped
  • 3 tablespoons flour
  • 2 1/2 cups whole milk
  • 1 cup pecan pieces
  • 1/2 cup fried onion topping

Preheat oven to 375 degrees. Heat a large nonstick pan on medium-high; add 1 tablespoon of butter. Add the mushrooms and cook for 7 minutes, until the moisture has evaporated and mushrooms are slightly golden in color. Reduce heat to medium and add the onions, thyme, garlic, salt and pepper; cook 5 minutes more. Set aside. Cook green beans in a large pot of salted boiling water for 3 minutes; drain and transfer to an ice water bath for 3 minutes, then drain again and set aside.

Make the cream sauce by melting 3 tablespoons of butter in a medium saucepan over medium heat; add flour. Cook 3 to 5 minutes, whisking constantly, until flour is medium-blond in color. While whisking, add the milk and cook 7 minutes, or until sauce has thickened slightly. Spoon the green beans into a large bowl, cover with the mushroom mixture and pour all the cream sauce on top. Mix well, spoon into a 9-by-13-inch baking dish coated with cooking spray, arrange in one even layer and cover tightly with foil. Bake 25 minutes; remove foil and bake another 15 minutes. Cover dish with roughly chopped pecans and fried onions and bake for 10 minutes until the pecans are toasted and the edges of the casserole are bubbling. Serve immediately.

Per serving: 188 calories, 5 grams protein, 14 grams fat (63 percent calories from fat), 4.4 grams saturated fat, 13 grams carbohydrate, 15 milligrams cholesterol, 130 milligrams sodium, 4 grams fiber.

Friday: Heat and Eat

Lighten up and use those leftovers for TURKEY NOODLE SOUP. Combine 3 (14-ounce) cans unsalted chicken broth, 1 cup water, 1 cup sliced carrots and 1 cup sliced celery in a large pot. Bring to a boil; add 4 ounces no-yolk extra-wide noodles and boil 6 minutes or until noodles are almost tender. Add 1/2 cup frozen green peas and boil 1 minute or until noodles and vegetables are tender. Stir in 2 1/2 cups large shreds of cooked (leftover) turkey and 1/4 cup chopped fresh parsley; heat through.

Serve the soup with MIXED GREENS and CRACKERS. Slice the leftover PIE for dessert.

Plan

Cook enough noodles for Saturday.

Shopping List

unsalted chicken broth, carrots, celery, no-yolk extra-wide noodles, frozen green peas, fresh parsley, mixed greens, crackers.

Saturday: Easy Entertaining

For a change of pace, serve your guests BEEF STROGANOFF. Serve it over leftover NOODLES and add CRUSTY BREAD and a ROMAINE SALAD.

Soothe your palate with LEMON ICE for dessert. In a food processor or blender, process 1 (12-ounce) can frozen lemonade concentrate (thawed), 3 cups ice cubes, 1 cup water and 1/3 cup sugar until smooth. Pour mixture into a 9-by-13-inch pan and freeze for 45 minutes. Process partially frozen mixture until smooth. Return to pan; freeze 8 hours. Scrape with fork before serving.

Shopping List

lean beef for stews, flour, red onion, sliced cremini mushrooms, canned less-sodium less-fat cream of mushroom soup, less-sodium Worcestershire sauce, coarse salt, pepper, reduced-fat sour cream, fresh parsley, crusty bread, romaine, frozen lemonade concentrate, sugar.

BEEF STROGANOFF WITH MUSHROOMS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 7 hours on low or 4 hours on high

  • 2 pounds lean beef for stews
  • 2 tablespoons flour
  • 1 small red onion, chopped
  • 8 ounces cremini mushrooms, sliced
  • 1 (10.75-ounce) can less-sodium less-fat cream of mushroom soup
  • 1/4 cup less-sodium Worcestershire sauce
  • Coarse salt and pepper to taste
  • 8 ounces reduced-fat sour cream
  • 12 ounces cooked no-yolk egg noodles
  • 1 tablespoon chopped fresh parsley for garnish

To a 4-quart or larger slow cooker, add beef. Sprinkle with flour and toss to coat. Add onion, mushrooms, soup and Worcestershire sauce; season with salt and pepper. Stir, cover and cook on high 4 hours or low 7 hours. Stir in the sour cream and serve over noodles; garnish with parsley. (Adapted from a recipe at food52.com.)

Per serving: 568 calories, 40 grams protein, 19 grams fat (31 percent calories from fat), 7.2 grams saturated fat, 55 grams carbohydrate, 115 milligrams cholesterol, 427 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for November 10, 2019

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

Sunday: Family

That wonderful aroma coming from the kitchen is ROASTED CHICKEN WITH FRUIT COMPOTE. Serve the roaster with LEMONY SWEET POTATOES. Bake the sweet potatoes in a 350-degree oven about 45 minutes or until tender. Mix some butter, fresh lemon juice and lemon zest together and add to split potatoes. Serve with GREEN PEAS (from frozen), MIXED GREENS and CRUSTY ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough chicken and pie for Monday.

Shopping List

roasting chicken, canola oil, coarse salt, pepper, red or green apples, red or green pears, green onions, dried apricots, pitted prunes, apple cider or juice, unsalted chicken broth, cloves, lemons, sweet potatoes, butter, frozen green peas, mixed greens, crusty rolls, Boston cream pie.

ROASTED CHICKEN WITH FRUIT COMPOTE

Servings: makes 11 to 15 servings

Prep time: 25 minutes

Cook time: 2 1/2 hours; standing time: 10 to 15 minutes

  • 1 (5- to 7-pound) roasting chicken
  • 1 tablespoon canola oil
  • Coarse salt and pepper to taste
  • 2 red or green apples, cored and cut into wedges
  • 2 red or green ripe pears, cored and cut into wedges
  • 2 green onions, sliced
  • 1/2 cup dried apricots
  • 1/2 cup pitted prunes
  • 1/2 cup apple cider or juice
  • 1/2 cup unsalted chicken broth
  • 10 cloves
  • 1 lemon

Heat oven to 350 degrees. Remove giblets from chicken. Place breast-side up in roasting pan. Rub skin with oil and season inside and outside with salt and pepper. Cover with foil. Roast 45 minutes. Remove foil and roast 30 minutes. Meanwhile, combine apples, pears, green onions, apricots, prunes, cider or juice, broth and cloves. Cut 6 strips of peel (yellow part only) from lemon, each about 3 inches long; add to apple mixture. Arrange apple mixture around roaster in pan. Roast, stirring fruit and basting occasionally, 75 minutes or until internal temperature of thigh is 165 degrees. Remove chicken from pan; cover and let stand 10 to 15 minutes. Discard lemon peel and cloves. Remove fruit to serving platter. Skim fat from pan juices. Serve chicken with fruit and pan juices. Remove skin before eating.

Per serving (3 ounces cooked) white meat without skin: 140 calories, 26 grams protein, 3 grams fat (21 percent calories from fat), 0.9 gram saturated fat, no carbohydrate, 72 milligrams cholesterol, 63 milligrams sodium, no fiber.

Carb count: 0.

Per serving (3 ounces cooked) dark meat without skin: 151 calories, 20 grams protein, 7 grams fat (44 percent calories from fat), 1.9 grams saturated fat, no carbohydrate, 115 milligrams cholesterol, 74 milligrams sodium, no fiber.

Carb count: 0.

Per serving fruit compote: 86 calories, 1 gram protein, 2 grams fat (14 calories from fat), no saturated fat, 19 grams carbohydrate, no cholesterol, 42 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use those chicken leftovers for TERIYAKI CHICKEN AND EDAMAME RICE BOWLS. Serve with a crisp LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

canola oil, frozen edamame, red bell pepper, bottled teriyaki sauce, long-grain brown rice, cilantro, lettuce, whole-grain rolls.

TERIYAKI CHICKEN AND EDAMAME RICE BOWLS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 1 tablespoon canola oil
  • 1 (10-ounce) package frozen edamame, thawed
  • 1 small red bell pepper, chopped
  • 2/3 cup bottled teriyaki sauce
  • 3 cups long-grain brown rice, cooked
  • 2 cups chopped cooked chicken
  • 1/2 cup chopped cilantro

Heat oil in a large nonstick skillet on medium-high. Add edamame, bell pepper and teriyaki sauce. Bring to a boil and cook, stirring constantly for 30 seconds. Add rice, chicken and cilantro; stir until well-mixed and heated throughout. Serve warm.

Per serving: 471 calories, 33 grams protein, 12 grams fat (24 percent calories from fat), 1.8 grams saturated fat, 55 grams carbohydrate, 77 milligrams cholesterol, 1,140 milligrams sodium, 6 grams fiber.

Tuesday: Express

Try your favorite BRATWURST tonight. We like them best grilled and served on crusty rolls. Slather spicy brown mustard and some chopped onions on top. Buy deli GERMAN POTATO SALAD to accompany the brats. You'll want a light dessert, so CHUNKY APPLESAUCE is just right.

Shopping List

bratwurst, crusty rolls, spicy brown mustard, onion, deli German potato salad, chunky applesauce.

Wednesday: Meatless

The texture resembles meat, so PHILABELLA CHEESE "STEAK" SANDWICHES could fool you. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 4 large thinly sliced portabella mushroom caps and 4 cups thin onion wedges. Cook and stir 8 minutes or until browned; sprinkle with 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Remove and discard some of the soft part of 4 split hoagie rolls; lightly toast rolls. Place a slice of low-fat cheese and some mushroom mixture on bottom half of each roll, dividing evenly. Cover with tops. Serve with a MIXED GREEN SALAD. Scoop VANILLA ICE CREAM and drizzle it with STRAWBERRY SAUCE for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

olive oil, portabella mushroom caps, onions, coarse salt, pepper, hoagie rolls, low-fat cheese slices, mixed greens, vanilla ice cream, strawberry sauce.

Thursday: Kids

Make mild-flavored MEXICAN LASAGNA for the kids. Serve with CHOPPED LETTUCE and SOFT ROLLS. For dessert, PLUMS are easy.

Plan

Save enough lasagna for Friday.

Shopping List

chili powder, cumin, coarse salt, canned Mexican-style stewed tomatoes, reduced-fat sour cream, canned chopped green chilies, flour tortillas, canned chicken breast, canned reduced-sodium pinto beans, 50% light cheddar cheese, green onions if desired, sliced black olives if desired, lettuce, soft rolls, plums.

MEXICAN LASAGNA

Servings: makes 12 servings

Prep time: 25 minutes

Cook time: 35 to 40 minutes; standing time: 15 minutes

  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon coarse salt
  • 2 (14 1/2-ounce) cans Mexican-style stewed tomatoes, lightly drained and chopped
  • 16 ounces reduced-fat sour cream
  • 1 (4-ounce) can chopped green chilies, drained
  • 6 or 7 (8-inch) flour tortillas
  • 2 (10- to 12-ounce) cans chicken breast, drained (or 3 cups shredded cooked chicken)
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 4 ounces 50% light shredded cheddar cheese
  • Sliced green onions and sliced black olives for garnish, if desired

Heat oven to 350 degrees. Mix chili powder, cumin, salt and tomatoes. Separately mix sour cream and chilies. Spread 1/2 cup tomato mixture in a 9-by-13-inch baking dish. Arrange 2 tortillas over tomatoes to cover bottom; tear tortillas to cover any gaps. Top with half the sour cream mixture, half the chicken, half the beans, 1 cup tomato mixture and 1/3 cup cheese. Repeat layers, ending with tortillas and tomato mixture. Sprinkle remaining cheese around edge. Bake 35 to 40 minutes or until bubbly. Let stand 15 minutes. Garnish with green onions and olives if desired.

Per serving: 233 calories, 17 grams protein, 7 grams fat (28 percent calories from fat), 4.3 grams saturated fat, 25 grams carbohydrate, 44 milligrams cholesterol, 829 milligrams sodium, 4 grams fiber.

Friday: Budget

Save money and time by heating the leftover LASAGNA tonight. Garnish with sliced JALAPENO PICKLES. Serve with an ITALIAN SALAD. For dessert, FRESH PINEAPPLE sprinkled with TOASTED COCONUT is good.

Plan

Save some toasted coconut for Saturday.

Shopping List

jalapeno pickles, Italian salad, fresh pineapple, coconut.

Saturday: Easy Entertaining

Invite guests for GRILLED LAMB LOIN CHOPS WITH SIX SPICES. Bring 4 lamb loin chops to room temperature (at least 30 minutes). In spice or coffee grinder, grind 1 tablespoon whole coriander seeds, 1 tablespoon fennel seeds, 1 tablespoon fresh thyme leaves, 1 1/2 teaspoons black peppercorns, 1/2 teaspoon coarse salt and 1 bay leaf until fine. Sprinkle spice rub over loin chops. Heat grill to medium-high. Grill chops about 4 to 6 minutes per side or to 145 degrees for medium-rare. Be careful not to burn spice rub. Let chops stand lightly covered at least 10 minutes before serving. Serve with GRILLED FINGERLING POTATOES and GREEN BEANS. Add a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, top leftover ICE CREAM with leftover TOASTED COCONUT.

Shopping List

lamb loin chops, whole coriander seeds, fennel seeds, fresh thyme, black peppercorns, coarse salt, bay leaf, fingerling potatoes, green beans, bibb lettuce, baguette.

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