health

7 Day Menu Planner for December 15, 2019

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

Sunday: Family

Relieve some holiday stress and buy a SPIRAL-SLICED HAM for dinner. Stop by the deli for POTATO SALAD and COLESLAW. Add WHOLE-GRAIN ROLLS.

We always get in the spirit with PEPPERMINT ICE CREAM CAKE. Horizontally slice a 10-inch angel food cake into three layers. Place the bottom layer on a serving plate. In a bowl, combine 1 quart vanilla ice cream (slightly softened), 6 (1 1/2-ounce) chopped chocolate-covered peppermint patties, 1/3 cup chopped pecans and 1/8 teaspoon peppermint extract; mix well. Spread 1/3 mixture on bottom cake layer; top with second cake layer and 1/3 of the mixture; repeat for last layer. Cover and freeze; remove from freezer 10 minutes before slicing to serve.

Plan

Save enough ham and refreeze the cake for Tuesday.

Shopping List

spiral-sliced ham, deli potato salad, deli coleslaw, whole-grain rolls, angel food cake, vanilla ice cream, chocolate-covered peppermint patties, pecans, peppermint extract.

Monday: Meatless

Try meatless ITALIAN BEANS AND VEGETABLES tonight for a change. Add a MIXED GREEN SALAD and CRUSTY BREAD. Canned or chilled TROPICAL FRUITS are good for dessert.

Shopping List

butternut squash, canned reduced-sodium cannellini beans, onion, frozen chopped spinach, lemon, dried thyme, dried sage, coarse salt, unsalted vegetable broth, shredded part-skim mozzarella cheese, parmesan cheese, mixed greens, crusty bread, canned or chilled tropical fruits.

ITALIAN BEANS AND VEGETABLES

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 1 hour

  • 1 (1 1/2-pound) peeled, seeded butternut squash, cut into 1-inch chunks
  • 3 (16-ounce) cans reduced-sodium cannellini beans, rinsed
  • 1 large onion, cut into thin slices
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1 tablespoon lemon zest (yellow part only)
  • 1 1/2 teaspoons dried thyme
  • 1 teaspoon dried sage
  • 1 teaspoon coarse salt
  • 1 cup unsalted vegetable broth
  • 4 ounces (1 cup) shredded part-skim mozzarella cheese
  • 1/4 cup parmesan cheese, freshly grated

Heat oven to 350 degrees. Microwave squash 5 minutes on high (100 percent power); drain. In a 9-by-13-inch baking dish, combine squash, beans, onion, spinach, lemon zest, thyme, sage and salt. Add broth; cover tightly with foil. Bake 45 minutes or until squash is tender. Remove cover and sprinkle with cheeses; bake uncovered 5 minutes or until cheeses melt.

Per serving: 309 calories, 18 grams protein, 5 grams fat (15 percent calories from fat), 2.5 grams saturated fat, 49 grams carbohydrate, 15 milligrams cholesterol, 994 milligrams sodium, 13 grams fiber.

Tuesday: Budget/Christmas Eve

Enjoy HAM BISCUITS (made with leftover ham) tonight before you tuck in the children. Add a SPINACH SALAD alongside your meal.

Make our family's favorite to go with the ham, PINEAPPLE BAKE to serve on the side. Heat oven to 350 degrees. Coat a 1 1/2-quart baking dish with cooking spray. In a large bowl, combine 2 tablespoons flour, 3/4 cup sugar, 3 beaten eggs, 2 beaten egg whites and 1 (20-ounce) can crushed pineapple with juice; mix well. Add 7 slices cubed white bread (crusts removed). Spoon into baking dish and drizzle top with 2 tablespoons melted butter. Bake 1 hour.

If you must have a little something extra, PEPPERMINT ICE CREAM CAKE is in the freezer.

Plan

Assemble Wednesday's casserole this evening.

Shopping List

biscuits, fresh spinach, cooking spray, flour, sugar, eggs, canned crushed pineapple, white bread, butter.

Wednesday: Family/Christmas

Everyone will be up early, so bake the SPINACH, BACON AND MUSHROOM CASSEROLE right away. Serve with FRESH ORANGE WEDGES. Munch on CHRISTMAS COOKIES to celebrate the holiday.

Shopping List

bacon, sliced mushrooms, onion, Italian bread, frozen chopped spinach, parmesan cheese, eggs, 1% milk, Italian seasoning, coarse salt, pepper, shredded Swiss cheese, plum tomatoes, oranges, Christmas cookies.

SPINACH, BACON AND MUSHROOM CASSEROLE

Servings: makes 12 servings

Prep time: 20 minutes; chilling time: 1 hour to overnight

Cook time: 55 to 60 minutes; standing time: 10 minutes

  • 8 slices bacon, cut into 1/2-inch pieces
  • 8 ounces thinly sliced mushrooms
  • 1 medium onion, chopped
  • 1 (16-ounce) loaf Italian bread, cut into 18 (1/2-inch) slices
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1/2 cup grated parmesan cheese
  • 8 eggs
  • 2 1/2 cups 1% milk
  • 2 teaspoons Italian seasoning, plus additional if desired
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 thinly sliced plum tomatoes, drained on paper towels
  • 1 1/2 cups shredded Swiss cheese

Cook bacon in large skillet over medium heat until crisp; set aside. Remove drippings from skillet. Add mushrooms and onion to skillet; cook and stir 6 to 8 minutes or until liquid has evaporated. Arrange half the bread slices in a single layer in a 9-by-13-inch baking dish coated with cooking spray. Top with spinach, mushroom mixture, bacon and parmesan. Layer with remaining bread slices. In a large bowl, beat eggs with wire whisk. Add milk, Italian seasoning, salt and pepper; mix well. Gradually pour into baking dish. Top with tomato slices. Sprinkle with Swiss cheese. Sprinkle lightly with additional Italian seasoning, if desired. Cover with plastic wrap. Refrigerate at least 1 hour or up to overnight.

Before baking, remove from refrigerator and let stand 1 hour. Heat oven to 325 degrees. Bake 55 to 60 minutes or until center of casserole is set and top is lightly browned. Let stand 10 minutes before serving.

Per serving: 283 calories, 18 grams protein, 12 grams fat (39 percent calories from fat), 5.4 grams saturated fat, 25 grams carbohydrate, 148 milligrams cholesterol, 529 milligrams sodium, 2 grams fiber.

Thursday: Kids

Enough of the fancy food! The kids will be ready for ENCHILADA CASSEROLE tonight. Add CARROT STICKS for munching. SLICED PEACHES are dessert.

Plan

Save enough casserole for Friday.

Shopping List

canola oil, onion, enchilada sauce, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, canned Mexican-style corn, chili powder, cumin, cooking spray, corn tortillas, cooked or canned chicken breast, shredded reduced-fat Mexican-blend cheese, carrots, peaches.

ENCHILADA CASSEROLE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 25 to 30 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 (19-ounce) can enchilada sauce
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14-ounce) can no-salt-added diced tomatoes
  • 1 (11-ounce) can Mexican-style corn, rinsed
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 (10-ounce) package (6-inch) corn tortillas, divided
  • 3 cups cooked or canned chicken breast, chopped and divided
  • 2 cups shredded reduced-fat Mexican-blend cheese, divided

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium-high and cook onion 6 minutes or until tender. Stir in enchilada sauce, beans, tomatoes, corn, chili powder and cumin. Reduce heat to low and cook 5 minutes or until thoroughly heated, stirring often. Spoon 1/3 of sauce mixture into a 9-by-13-inch baking dish coated with cooking spray. Layer with 1/3 of the tortillas, half the chicken and 1/3 of the cheese. Repeat layers with 1/3 of the sauce and 1/3 of the tortillas, remaining chicken and 1/3 of the cheese. Top with remaining tortillas, sauce mixture and cheese. Bake 15 to 20 minutes or until golden and bubbly.

Per serving: 403 calories, 30 grams protein, 13 grams fat (28 percent calories from fat), 4.3 grams saturated fat, 43 grams carbohydrate, 62 milligrams cholesterol, 808 milligrams sodium, 8 grams fiber.

Friday: Heat and Eat

Take the evening off and warm up the leftover ENCHILADA CASSEROLE for dinner. Serve it with an AVOCADO AND GRAPEFRUIT SALAD on the side. Make FLAN (from a mix) for dessert.

Plan

Marinate Saturday's chicken overnight.

Shopping List

avocados, grapefruit, lettuce for salad, flan mix.

Saturday: Easy Entertaining

Entertain friends with MEDITERRANEAN CHICKEN. In a large bowl, combine 1 teaspoon minced garlic, 2 tablespoons dried oregano, 1/2 teaspoon coarse salt and 1/2 teaspoon freshly ground black pepper, 1/3 cup red wine vinegar and 1/3 cup olive oil, 24 bite-size pitted prunes, 6 ounces pitted Spanish green olives, 2 tablespoons rinsed capers and 2 bay leaves; mix well. Add 8 bone-in skinless chicken thighs; turn to coat. Marinate 6 to 24 hours.

When ready to cook, transfer chicken and marinade to a 4-quart or larger slow cooker. Stir 1/3 cup brown sugar and 1/3 cup dry white wine together; pour over chicken. Cover and cook on high 4 hours or until internal temperature of chicken is 165 degrees. Remove and discard bay leaves; serve chicken with fruit and juices. Makes about 4 servings.

Serve with RICE, MIXED GREENS and ITALIAN BREAD. For dessert, make it light with any SORBET and ALMOND THINS.

Shopping List

garlic, dried oregano, coarse salt, black pepper, red wine vinegar, olive oil, pitted prunes, pitted Spanish green olives, capers, bay leaves, bone-in skinless chicken thighs, brown sugar, dry white wine, rice, mixed greens, Italian bread, any sorbet, almond thins.

health

7 Day Menu Planner for December 08, 2019

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

Sunday: Family

Treat the family to GINGER-BEER GLAZED CHICKEN, a roasted chicken that has a new take on a Southern-style sticky-sweet caramelized coating. Heat oven to 350 degrees. Remove and discard giblets from a 5- to 7-pound whole roasting chicken; place breast side up in a roasting pan. In a small saucepan, bring 1 (12-ounce) bottle ginger beer to a boil; continue boiling 10 to 15 minutes or until it is reduced by half. Whisk 1 tablespoon canola oil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper into reduced ginger beer. Brush half the mixture over chicken. Stuff 1 sliced lemon into cavity. Cover with foil and roast 45 minutes. Remove foil, brush with remaining ginger beer mixture and continue roasting 75 minutes uncovered (or until internal temperature reaches 165 degrees in thickest part of thigh), basting with sticky pan juices every 20 minutes. Remove chicken from pan; let stand 10 minutes. Carve, transfer to serving platter and ladle with more pan juices.

Serve with ITALIAN PARSLEY-BUTTERED POTATOES and a RED-TIPPED LETTUCE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, sliced POUND CAKE topped with STRAWBERRIES is easy.

Tip

Treat the family to GINGER-BEER GLAZED CHICKEN, a roasted chicken that has a new take on a Southern-style sticky-sweet caramelized coating. Heat oven to 350 degrees. Remove and discard giblets from a 5- to 7-pound whole roasting chicken; place breast side up in a roasting pan. In a small saucepan, bring 1 (12-ounce) bottle ginger beer to a boil; continue boiling 10 to 15 minutes or until it is reduced by half. Whisk 1 tablespoon canola oil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper into reduced ginger beer. Brush half the mixture over chicken. Stuff 1 sliced lemon into cavity. Cover with foil and roast 45 minutes. Remove foil, brush with remaining ginger beer mixture and continue roasting 75 minutes uncovered (or until internal temperature reaches 165 degrees in thickest part of thigh), basting with sticky pan juices every 20 minutes. Remove chicken from pan; let stand 10 minutes. Carve, transfer to serving platter and ladle with more pan juices.

Serve with ITALIAN PARSLEY-BUTTERED POTATOES and a RED-TIPPED LETTUCE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, sliced POUND CAKE topped with STRAWBERRIES is easy.

Plan

Save enough chicken and cake for Monday.

Shopping List

whole roasting chicken, ginger beer, canola oil, coarse salt, pepper, lemon, Italian parsley, butter, potatoes, red-tipped lettuce, whole-grain rolls, pound cake, strawberries.

Monday: Heat and Eat

Take advantage of leftover chicken and make CHICKEN WITH LONG-GRAIN AND WILD RICE. Serve with a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, top the leftover CAKE with SLICED PEACHES.

Shopping List

butter, packaged sliced mushrooms, garlic, coarse salt, pepper, packaged long-grain and wild rice blend, unsalted chicken broth, reduced-fat sour cream, Italian parsley, lettuce, crusty rolls, peaches.

CHICKEN WITH LONG-GRAIN AND WILD RICE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 3 teaspoons butter, divided
  • 2 (8-ounce) packages sliced mushrooms
  • 6 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 2 cups long-grain and wild rice blend (or enough to serve 8, according to package)
  • 6 cups unsalted chicken broth (or as directed on rice package)
  • 4 cups cooked chopped chicken
  • 2/3 cup reduced-fat sour cream
  • 2 tablespoons chopped Italian parsley, plus more for garnish

Heat 2 teaspoons butter in a large pot on medium. Add mushrooms, garlic, salt and pepper; stir and cook 6 minutes or until mushrooms are moist and browning. Add rice blend (discarding seasoning packet); stir and cook 2 minutes. Add broth and remaining butter. Bring to a boil, then reduce heat to low; cover and cook according to rice package directions, or until rice is tender and broth is nearly absorbed. Stir in chicken and sour cream. Cook, uncovered, on low 5 to 6 minutes, stirring occasionally, or until chicken is heated and rice is creamy. Stir in 2 tablespoons parsley. Serve and garnish with more chopped parsley.

Per serving: 351 calories, 28 grams protein, 7 grams fat (20 percent calories from fat), 3.4 grams saturated fat, 40 grams carbohydrate, 74 milligrams cholesterol, 295 milligrams sodium, 1 gram fiber.

Tuesday: Express

Make dinner quick tonight with GRILLED HAM AND SWISS CHEESE SANDWICHES ON RYE. Serve with roasted POTATO WEDGES (from frozen) and a packaged GREEN SALAD. Enjoy seasonal CHOCOLATE-MINT COOKIES for dessert.

Plan

Save enough cookies for Thursday.

Shopping List

deli sliced ham, Swiss cheese, rye bread, frozen potato wedges, packaged green salad, chocolate-mint cookies.

Wednesday: Budget

The holidays are around the corner, so save some bucks with economical CHICKEN CHILI WITH BLACK BEANS AND CORN. Serve the chili over BROWN RICE. Add a MIXED GREEN SALAD and BISCUITS. For dessert, PEARS are inexpensive.

Shopping List

canola oil, boneless skinless chicken breasts, green bell pepper, onion, paprika, dried oregano, cumin, garlic powder, cayenne pepper, canned reduced-sodium black beans, canned reduced-sodium Great Northern beans, canned no-salt-added diced tomatoes, unsalted chicken broth, frozen corn, brown rice, mixed greens, biscuits, pears.

CHICKEN CHILI WITH BLACK BEANS AND CORN

Servings: makes about 8 cups

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
  • 1 cup chopped green bell pepper
  • 1 cup chopped onion
  • 1 tablespoon paprika
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1 (15-ounce) can rinsed reduced-sodium black beans
  • 1 (15-ounce) can reduced-sodium Great Northern beans
  • 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid
  • 1 cup unsalted chicken broth
  • 1 cup frozen corn

Heat oil in a large nonstick skillet on medium-high. Add chicken, bell pepper and onion; cook and stir 6 minutes or until chicken is lightly browned. Add paprika, oregano, cumin, garlic powder and cayenne pepper; mix well. Stir in beans, tomatoes, broth and corn. Bring to a boil. Reduce heat to low; simmer 20 minutes or until heated through.

Per cup: 214 calories, 19 grams protein, 4 grams fat (17 percent calories from fat), 0.5 gram saturated fat, 25 grams carbohydrate, 36 milligrams cholesterol, 294 milligrams sodium, 6 grams fiber.

Thursday: Meatless

Skip meat tonight and enjoy this POTATO-VEGETABLE FRITTATA. In a medium bowl, beat 6 large eggs and 4 egg whites with 1 teaspoon coarse salt. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Add 1 (24-ounce) bag frozen O'Brien potatoes, 2 cups frozen petite green peas and 1 (2-ounce) jar chopped pimentos (drained). Cover and cook, turning potatoes occasionally, 8 minutes or just until potatoes start to brown. Reduce heat to medium-low. Pour eggs over vegetables, cover and cook 6 to 8 minutes or until eggs have set. Cut into wedges and serve with SALSA. Add a SPINACH SALAD and toasted WHOLE-GRAIN ENGLISH MUFFINS. Bring out the leftover COOKIES for dessert.

Shopping List

eggs, coarse salt, canola oil, frozen O'Brien potatoes, frozen petite green peas, jar chopped pimentos, salsa, fresh spinach, whole-grain English muffins.

Friday: Kids

Mention the word "hamburger," and the kids will come running for HAMBURGER SOUP. In a large nonstick skillet, cook 1 pound lean ground beef 5 minutes on medium or until no longer pink; drain well. Add 4 cups water, 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid, 3 medium sliced carrots, 2 medium diced potatoes, 1/2 cup sliced celery, 4 beef bouillon cubes, 1/4 teaspoon pepper and 1/4 teaspoon dried oregano. Bring to a boil. Reduce heat; cover and simmer 15 minutes or until potatoes and vegetables are tender. Add 1 cup frozen green beans. Cover and simmer 15 more minutes or until vegetables are tender. Serve with a CHOPPED LETTUCE SALAD and BREAD STICKS. Buy CUPCAKES for dessert.

Shopping List

lean ground beef, canned no-salt-added diced tomatoes, carrots, potatoes, celery, beef bouillon cubes, pepper, dried oregano, frozen green beans, lettuce, bread sticks, cupcakes.

Saturday: Easy Entertaining

Your sauteed TILAPIA will please any guest, especially when served with COUSCOUS and PAN-ROASTED BRUSSELS SPROUTS WITH GOCHUJANG AND SESAME SEEDS. Add a BAGUETTE. Buy a CHEESECAKE for dessert and top with canned crushed pineapple (drained).

Shopping List

tilapia fillets, couscous, Brussels sprouts, extra-virgin olive oil, gochujang sauce, rice vinegar, coarse salt, toasted sesame seeds, baguette, cheesecake, canned crushed pineapple.

PAN-ROASTED BRUSSELS SPROUTS WITH GOCHUJANG AND SESAME SEEDS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: fewer than 10 minutes

  • 1 pound Brussels sprouts, trimmed and halved
  • 5 tablespoons extra-virgin olive oil
  • 1 tablespoon gochujang sauce
  • 1 tablespoon rice vinegar
  • Coarse salt to taste
  • 2 teaspoons toasted sesame seeds

Arrange Brussels sprouts, cut sides down, in a single layer in large nonstick skillet. Drizzle oil evenly over sprouts. Cover, place on medium-high heat; cook 5 minutes or until sprouts are bright green and cut sides have started to brown. Uncover; continue to cook 2 to 3 minutes or until sprouts are deeply and evenly brown. Meanwhile, in a small bowl, mix gochujang, vinegar and salt. Off heat, spoon mixture over sprouts. Spoon onto serving platter and sprinkle with sesame seeds. (Adapted from "Vegetables Illustrated" by America's Test Kitchen; Penguin Random House.)

Per serving: 219 calories, 4 grams protein, 18 grams fat (70 percent calories from fat), 2.5 grams saturated fat, 13 grams carbohydrate, no cholesterol, 117 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for December 01, 2019

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

Sunday: Family

Present to the family this savory PORK ROAST WITH APRICOT GINGER GLAZE today. Heat oven to 350 degrees. Combine 2 teaspoons less-sodium seasoned salt and 1 teaspoon dried thyme. Rub on all sides of a 2-pound boneless pork loin roast. Bake 20 minutes per pound or until internal temperature is 145 degrees.

Meanwhile, combine 1/2 cup apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon ground ginger. Coat roast with apricot mixture the last 10 minutes of baking. Remove roast from oven and tent with foil; let stand 3 minutes. Slice and serve.

To go with the roast, bake SWEET POTATOES. Slash the tops and drizzle with a mixture of apple juice and cinnamon. Serve with FRESH BROCCOLI and make CORNBREAD (from a mix). Scoop LIME SHERBET for dessert.

Plan

Save enough pork and bake 2 extra sweet potatoes for Monday. Save enough sherbet for Tuesday.

Shopping List

less-sodium seasoned salt, dried thyme, boneless pork loin roast, apricot preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, apple juice, cinnamon, fresh broccoli, cornbread mix, lime sherbet.

Monday: Heat and Eat

Take advantage of leftovers for BAKED PORK WITH CORN AND SWEET POTATOES. Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. In a large bowl, combine 1 (10 3/4-ounce) can condensed low-fat broccoli cheese soup, 1 (16-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked (leftover) pork, 2 diced cooked (leftover) sweet potatoes, 1/2 cup 1% milk and 2 beaten eggs. Stir until blended; spoon into baking dish. Bake 25 minutes or until a knife inserted in center comes out clean.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, sprinkle CHUNKY APPLESAUCE with cinnamon.

Shopping List

cooking spray, canned condensed low-fat broccoli cheese soup, canned no-salt-added corn, 1% milk, eggs, fresh spinach, whole-grain rolls, chunky applesauce, cinnamon.

Tuesday: Budget

These OVEN-GRILLED REUBENS are easy on the pocketbook and the palate. Serve them with DILL PICKLES and MIXED GREENS. Scoop leftover SHERBET for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, Thousand Island dressing, rye bread (without caraway seeds), Swiss cheese, shaved corned beef, cooking spray, dill pickles, mixed greens.

OVEN-GRILLED REUBENS

Servings: makes 6 sandwiches

Prep time: 15 minutes

Cook time: 15 to 20 minutes

  • 2 cups refrigerated sauerkraut, rinsed and drained
  • 3/4 teaspoon caraway seeds
  • 3/4 cup Thousand Island dressing
  • 12 slices rye bread (without caraway seeds)
  • 6 (1-ounce) slices Swiss cheese
  • 1 pound shaved corned beef (see NOTE)

Heat oven to 350 degrees. Mix together sauerkraut and caraway seeds. Spread dressing on one side of each bread slice. To 6 slices, add cheese, sauerkraut mixture and corned beef. Top with remaining 6 slices of bread (dressing side down). Coat a rimmed baking pan with cooking spray and arrange sandwiches on pan. Coat bottom of a second baking pan with spray; put coated side down on sandwiches and press lightly. Bake 15 to 20 minutes or until golden. Check after 10 minutes.

NOTE: To reduce sodium, substitute sliced turkey for corned beef.

Per serving: 510 calories, 32 grams protein, 26 grams fat (45 percent calories from fat), 9.1 grams saturated fat, 41 grams carbohydrate, 82 milligrams cholesterol, 1,731 milligrams sodium, 5 grams fiber.

Wednesday: Kids

Calling all kids for ONE-POT MEXICALI BOWTIE PASTA. Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN GRAPES (seedless) into your mouth. (Wash and spread halved grapes on a cookie sheet and freeze for 1 hour.)

Tip

Calling all kids for ONE-POT MEXICALI BOWTIE PASTA. Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN GRAPES (seedless) into your mouth. (Wash and spread halved grapes on a cookie sheet and freeze for 1 hour.)

Shopping List

bowtie pasta, jar salsa, reduced-sodium black beans, canned corn, butter, chili powder, cumin, coarse salt, shredded Mexican-blend cheese, green onion, carrots, celery, seedless grapes.

ONE-POT MEXICALI BOWTIE PASTA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 8 ounces bowtie pasta
  • 1 (16-ounce) jar salsa
  • 3 cups water
  • 1 1/2 cups rinsed reduced-sodium black beans
  • 1 (8.5-ounce) can corn, rinsed
  • 4 tablespoons butter
  • 2 to 3 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon coarse salt
  • 1 cup shredded Mexican-blend cheese
  • 1 sliced green onion

In a Dutch oven, combine pasta, salsa, water, beans, corn, butter, chili powder, cumin and salt. Bring to a boil on medium high. Simmer, stirring occasionally, 10 minutes or until pasta is al dente and a brothy sauce has formed. Spoon into bowls; top with shredded cheese and green onion. (Adapted from a recipe by Gwynn Galvin, www.swirlsofflavor.com;).

Per serving: 599 calories, 21 grams protein, 22 grams fat (33 percent calories from fat), 12.5 grams saturated fat, 82 grams carbohydrate, 56 milligrams cholesterol, 993 milligrams sodium, 8 grams fiber.

Thursday: Express

Make it quick with CRUNCHY TURKEY AND CHEESE WRAPS. Spread low-fat mayonnaise onto 4 (8-inch) whole-grain tortillas. Layer lettuce, sliced tomatoes, 3 slices thinly sliced deli turkey and 1 slice 2% cheese down center of each tortilla. Top with baked potato chips. Roll and fold the filled tortilla. Serve with BEAN SOUP. Try BROWNIES for dessert.

Plan

Buy enough brownies for Friday.

Shopping List

low-fat mayonnaise, whole-grain tortillas, lettuce, tomatoes, sliced deli turkey, sliced 2% cheese, baked potato chips, bean soup, brownies.

Friday: Meatless

GARLICKY TORTELLINI, SPINACH AND TOMATO SOUP will be on everyone's favorites list. Serve a ROMAINE SALAD WITH SLICED EGGS and WHOLE-GRAIN ROLLS alongside. Warm the leftover BROWNIES and top them with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

unsalted butter, garlic, unsalted vegetable broth, fresh or frozen cheese tortellini, no-salt-added canned diced tomatoes, fresh spinach, fresh basil, Parmigiano-Reggiano cheese, romaine, eggs, whole-grain rolls, vanilla ice cream.

GARLICKY TORTELLINI, SPINACH AND TOMATO SOUP

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: about 10 minutes

  • 2 tablespoons unsalted butter
  • 6 to 8 cloves garlic, chopped
  • 4 cups unsalted vegetable broth
  • 6 to 8 ounces fresh or frozen cheese tortellini
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid
  • 10 ounces fresh spinach, stems removed, coarsely chopped
  • 8 to 10 fresh basil leaves, coarsely chopped
  • Freshly grated Parmigiano-Reggiano cheese for garnish

Melt butter in a Dutch oven on medium high. Add garlic and cook about 2 minutes or until fragrant. Add broth; bring to a boil. Add tortellini and cook about 5 minutes for frozen or less if fresh. Add tomatoes, reduce heat to simmer and cook just until pasta is tender. Stir in spinach and basil; cook 1 to 2 minutes or until wilted. Sprinkle with grated cheese before serving.

Per serving: 251 calories, 9 grams protein, 9 grams fat (31 percent calories from fat), 5.1 grams saturated fat, 35 grams carbohydrate, 31 milligrams cholesterol, 461 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

No need to go to the beach for HAWAIIAN FLANK STEAK when you can prepare it for guests at home. Combine 1 (6-ounce) can pineapple juice with 3 tablespoons honey, 1 tablespoon soy sauce, 2 tablespoons chopped green onions and 1 teaspoon garlic powder in a shallow dish. Add 1-pound flank steak; turn to coat. Cover and marinate 15 minutes in refrigerator. Remove from refrigerator; pour marinade into a small pan; grill or broil steak 10 minutes on each side for medium doneness. Stir 2 teaspoons cornstarch into marinade in pan; bring to a boil for 1 minute. Stir until hot and slightly thick; serve sauce with steak.

Accompany the tropical-flavored steak with RICE and SUGAR SNAP PEAS. Add SOURDOUGH ROLLS. For dessert, sprinkle toasted COCONUT over leftover ICE CREAM.

Shopping List

pineapple juice, honey, soy sauce, green onions, garlic powder, flank steak, cornstarch, rice, sugar snap peas, sourdough rolls, coconut.

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