health

7 Day Menu Planner for December 29, 2019

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

Sunday: Family

For family day, serve CITRUS GINGER-GLAZED TURKEY TENDERLOINS. Heat 1 tablespoon canola oil in large nonstick skillet. Add 1 1/4 pounds turkey breast tenderloins and cook 5 minutes on medium or until brown on one side. Turn and stir in 1/4 cup orange marmalade, 1/2 teaspoon ground ginger and 1 teaspoon Worcestershire sauce. Reduce heat to low; cover and simmer, stirring occasionally, 15 to 20 minutes or until sauce is thickened and juice of turkey is no longer pink. Cut turkey into thin slices and serve with sauce.

Add BROWN RICE and GREEN BEANS along with DINNER ROLLS to your meal. Buy or make APPLE COBBLER for dessert.

Plan

Save enough cobbler for Monday.

Shopping List

canola oil, turkey breast tenderloins, orange marmalade, ground ginger, Worcestershire sauce, brown rice, green beans, dinner rolls, apple cobbler.

Monday: Meatless

You'll never miss meat with POLENTA WITH RED PEPPERS on the menu. Serve the flavor-packed recipe with a SPINACH SALAD garnished with thinly sliced red onion and sliced hard-cooked eggs. Add WHOLE-GRAIN ROLLS. Warm the leftover COBBLER for dessert and top it with VANILLA ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

red bell peppers, canned no-salt-added diced tomatoes, cooking spray, ready-to-slice polenta, fontina cheese, fresh basil if desired, fresh spinach, red onion, eggs, whole-grain rolls, vanilla ice cream.

POLENTA WITH RED PEPPERS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes, plus 10 minutes for peppers; 15 minutes standing time

  • 3 large red bell peppers
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid
  • 1 (16- or 18-ounce) tube ready-to-slice polenta, cut into 12 slices
  • 1 1/2 cups shredded fontina cheese (5 ounces)
  • Chopped fresh basil for garnish (optional)

Heat broiler. Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin side up, on foil-lined baking sheet; flatten with hand. Broil 10 minutes or until slightly blackened. Place in a resealable plastic bag and let stand 15 minutes. Peel peppers and cut into strips. Meanwhile, heat oven to 350 degrees. Drain tomatoes, reserving liquid. Heat a large nonstick skillet on medium-low; add tomatoes. Cook 1 minute. Gradually add tomato liquid; simmer 1 minute. Add pepper strips and cook 5 minutes; remove from heat. Spread 1/4 cup of the sauce in a 9-by-13-inch baking dish coated with cooking spray. Arrange polenta slices over sauce; spread remaining pepper sauce over polenta slices. Sprinkle with cheese. Bake 25 minutes. Garnish with basil if desired.

Per serving: 300 calories, 14 grams protein, 13 grams fat (40 percent calories from fat), 7.8 grams saturated fat, 29 grams carbohydrate, 47 milligrams cholesterol, 642 milligrams sodium, 4 grams fiber.

Tuesday: Express

Pick up some deli SOUP for an easy meal. Serve it with GRILLED CHEESE SANDWICHES. Add a packaged GREEN SALAD. For dessert, PEARS are perfect.

Shopping List

deli soup, bread and cheese for sandwiches, packaged green salad, pears.

Wednesday: Budget

Pile up the savings with this SEASHELL CASSEROLE. Cook 12 ounces medium seashell pasta according to directions; drain and set aside. In a large nonstick skillet, cook 1 pound lean ground beef on medium with 1 tablespoon minced garlic and 1/2 teaspoon onion powder for 5 minutes or until no longer pink; drain well. Add 3 to 3 1/2 cups red pasta sauce and cook 4 minutes. Add cooked pasta and continue to cook 5 minutes or until heated through. Garnish with freshly grated parmesan cheese. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. For dessert, try SLICED PEACHES.

Plan

Save enough casserole for Friday.

Shopping List

medium seashell pasta, lean ground beef, garlic, onion powder, red pasta sauce, parmesan cheese, mixed greens, Italian bread, peaches.

Thursday: Kids

Let the kids pick their favorite PIZZA tonight. Serve it with CELERY STICKS AND DIP. Top leftover ICE CREAM with CHOCOLATE SAUCE.

Plan

Save some chocolate sauce for Friday.

Shopping List

pizza, celery, dip, chocolate sauce.

Friday: Heat and Eat

Heat the leftover SEASHELL CASSEROLE for a quick meal. Add a ROMAINE SALAD and GARLIC BREAD on the side. Buy TAPIOCA PUDDING for dessert and drizzle it with leftover chocolate sauce.

Shopping List

romaine, garlic bread, tapioca pudding.

Saturday: Easy Entertaining

For your guests, prepare PORK CHOPS WITH DIJON SAUCE. Serve the chops with O'BRIEN POTATOES (from frozen), LEMONY STEAMED BROCCOLI (drizzle fresh lemon juice over the broccoli), BIBB LETTUCE and a BAGUETTE. For dessert, treat your guests to WALNUT PINEAPPLE CAKE.

Shopping List

bone-in center-cut pork chops, coarse salt, pepper, olive oil, unsalted chicken broth or dry white wine, honey, Dijon mustard, frozen O'Brien potatoes, fresh broccoli, lemons, Bibb lettuce, baguette, cooking spray, yellow or white cake mix, canned crushed pineapple in juice, walnuts, shredded sweetened coconut, eggs, nondairy whipped topping, reduced-fat cream cheese, powdered sugar.

PORK CHOPS WITH DIJON SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 4 (6-ounce) bone-in center-cut pork chops (about 3/4 inch thick)
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 2 teaspoons olive oil
  • 1 1/2 cups unsalted chicken broth or dry white wine
  • 1/3 cup honey
  • 1/4 cup Dijon mustard

Sprinkle pork chops with salt and pepper. Heat oil in a large nonstick skillet over medium-high. Add pork chops; cook 3 minutes per side or until browned. Remove pork chops from skillet; cover to keep warm. To skillet, add broth or wine, honey and mustard; bring to a boil and cook 3 minutes. Add reserved pork; reduce heat and simmer 10 minutes, turning after 5 minutes. Serve pork with sauce.

Per serving: 296 calories, 25 grams protein, 10 grams fat (30 percent calories from fat), 2.2 grams saturated fat, 27 grams carbohydrate, 75 milligrams cholesterol, 524 milligrams sodium, 1 gram fiber.

WALNUT PINEAPPLE CAKE

Servings: makes 20 servings

Prep time: 15 minutes

Cook time: about 45 to 50 minutes

  • 1 box yellow or white cake mix
  • 1 (20-ounce) can crushed pineapple in juice
  • 1 cup finely chopped walnuts
  • 1 cup shredded sweetened coconut
  • 2 eggs
  • FOR FROSTING
  • 8 ounces reduced-fat cream cheese, softened
  • 1/4 cup powdered sugar
  • 1 (10-ounce) container nondairy whipped topping
  • 1/2 cup chopped toasted walnuts
  • 1/2 cup toasted coconut

Heat oven to 350 degrees. Coat a 9-by-13-inch baking pan with cooking spray. In a large bowl, combine cake mix, pineapple with juice, walnuts, coconut and eggs. Stir together until well-mixed. Pour into pan; bake 45 to 50 minutes or until cake is golden and wooden pick inserted in the center comes out clean. Cool cake completely before frosting.

For frosting: With a stand or hand mixer, beat softened cream cheese and sugar on medium until light and fluffy, about 1 to 2 minutes. Stir in whipped topping on low speed until just blended. Spread frosting evenly over top of cake. Sprinkle with toasted walnuts and toasted coconut. Chill until ready to serve.

Per serving: 269 calories, 4 grams protein, 15 grams fat (48 percent calories from fat), 6.9 grams saturated fat, 30 grams carbohydrate, 27 milligrams cholesterol, 217 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for December 22, 2019

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

Sunday: Family

Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally. Heat broiler; remove chops from bag, reserving marinade. Place chops on broiler rack coated with cooking spray and then in broiler pan. Broil 4 to 5 inches from heat for 3 minutes per side for medium rare or to desired doneness, basting frequently with marinade. Discard remaining marinade.

Serve the chops with ROSEMARY AND GARLIC ROAST FINGERLING POTATOES: Heat oven to 350 degrees. In a large bowl, place 2 pounds unpeeled fingerling potatoes and 10 cloves peeled garlic. Season to taste with coarse salt and pepper. Drizzle with 1/4 cup olive oil; toss to coat. Transfer potatoes and garlic to a medium baking dish; roast 15 minutes or until potatoes are crusty on the outside and fork-tender. Remove from oven, sprinkle with 2 sprigs minced fresh rosemary leaves and return to oven for 7 to 10 more minutes before serving.

Add a CAESAR SALAD and DINNER ROLLS alongside. For dessert, top ANGEL FOOD CAKE with fat-free STRAWBERRY ICE CREAM.

Plan

Save enough cake for Monday and enough ice cream for Wednesday.

Shopping List

lean lamb rib chops, unsweetened apple juice, light brown sugar, dry mustard, cooking spray, fingerling potatoes, garlic, coarse salt, pepper, olive oil, fresh rosemary, Caesar salad, dinner rolls, angel food cake, fat-free strawberry ice cream.

Monday: Budget

TURKEY SAUSAGE CHOWDER is a good way to save a few bucks. Bring 6 cups 1% milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 cubed medium red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes. Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 4 to 5 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Top the leftover CAKE with fresh PINEAPPLE.

Plan

Save enough chowder for Thursday.

Shopping List

1% milk, frozen mixed vegetables, red potatoes, onion, sweet Italian turkey sausage, romaine, whole-grain rolls, fresh pineapple.

Tuesday: Easy Entertaining/New Year's Eve

Invite friends to welcome the New Year and serve them FILET MIGNON WITH HERB-BUTTER SAUCE AND MUSHROOMS. Buy refrigerated MASHED POTATOES and add STEAMED GREEN BEANS alongside. Add a SPINACH SALAD and a BAGUETTE. For dessert, make or buy a CHOCOLATE LAYER CAKE. Enjoy a glass of CHAMPAGNE to welcome 2020!

Plan

Save enough cake for Thursday.

Shopping List

beef tenderloin steaks, coarse salt, pepper, butter, assorted mushrooms, shallots, lower-sodium beef broth, fresh or dried thyme, cornstarch, refrigerated mashed potatoes, fresh green beans, spinach, baguette, chocolate layer cake, champagne.

FILET MIGNON WITH HERB-BUTTER SAUCE AND MUSHROOMS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 4 beef tenderloin steaks, cut 1 inch thick (about 6 ounces each)
  • Coarse salt and pepper to taste
  • 1 tablespoon butter
  • 1 1/2 cups assorted mushrooms, whole or cut in half if large
  • 1/4 cup minced shallots
  • 1 1/2 cups lower-sodium beef broth
  • 1/2 teaspoon chopped fresh thyme (or 1/4 teaspoon dried)
  • 1 tablespoon cornstarch
  • 1 tablespoon water

Heat a large nonstick skillet on medium until hot. Place steaks in skillet; cook 10 to 13 minutes for medium-rare to medium doneness (internal temperature of 145 to 160 degrees), turning occasionally. Remove to platter, season with salt and pepper. Keep warm. Heat butter in same skillet on medium until melted. Add mushrooms and shallots; cook and stir 3 to 5 minutes or until mushrooms are tender and browned. Add broth and thyme; deglaze skillet and bring to a boil. Combine cornstarch and water in small bowl; stir into mushroom mixture. Cook 2 minutes or until sauce thickens, stirring occasionally. Season to taste with salt and pepper. Serve sauce with steaks.

Per serving: 272 calories, 34 grams protein, 12 grams fat (41 percent calories from fat), 5.3 grams saturated fat, 5 grams carbohydrate, 96 milligrams cholesterol, 120 milligrams sodium, 1 gram fiber.

Wednesday: Meatless/New Year's Day

To guarantee good luck in the New Year, make this AVOCADO AND BLACK-EYED PEA FRITTATA. Serve with MIXED GREENS and CORNBREAD (from a mix). For dessert, scoop the leftover ICE CREAM.

Shopping List

onion, canola oil, avocado, canned black-eyed peas, eggs, reduced-fat sour cream, coarse salt, pepper, cumin, shredded 50% light sharp cheddar cheese, plum tomatoes, mixed greens, cornbread mix.

AVOCADO AND BLACK-EYED PEA FRITTATA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 30 minutes; standing time: 5 minutes

  • 1 medium onion, chopped
  • 1 tablespoon canola oil
  • 1 large avocado, peeled and chopped
  • 1 (15-ounce) can black-eyed peas, rinsed and drained
  • 8 whole eggs
  • 4 egg whites
  • 1/2 cup reduced-fat sour cream
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cumin
  • 3/4 cup shredded 50% light sharp cheddar cheese
  • Sliced avocado, plum tomato slices and reduced-fat sour cream for garnish

Heat oven to 350 degrees. In a large oven-safe skillet, cook onion in canola oil on medium-high heat 3 or 4 minutes or until softened. Remove from heat; sprinkle onions evenly with chopped avocado and black-eyed peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet. Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve. Garnish as desired.

Per serving: 310 calories, 20 grams protein, 19 grams fat (53 percent calories from fat), 6.1 grams saturated fat, 17 grams carbohydrate, 266 milligrams cholesterol, 411 milligrams sodium, 5 grams fiber.

Thursday: Heat and Eat

Take it easy and warm the leftover CHOWDER for tonight. Add a LETTUCE AND TOMATO SALAD and CRACKERS on the side. Leftover CHOCOLATE CAKE is dessert.

Shopping List

lettuce, tomatoes, crackers.

Friday: Express

You deserve another night off, so pick up COLD CUTS from the deli for sandwiches. Add WHOLE-GRAIN BREAD. To prepare the sandwiches, make sure you have LETTUCE, TOMATOES, low-fat MAYONNAISE, SPICY MUSTARD and PICKLES on hand. While you're shopping, buy some BROCCOLI SALAD and BAKED BEANS. If you want dessert, make instant VANILLA PUDDING with 1% milk.

Shopping List

deli cold cuts, whole-grain bread, lettuce, tomatoes, low-fat mayonnaise, spicy mustard, pickles, broccoli salad, deli baked beans, instant vanilla pudding mix, 1% milk.

Saturday: Easy Entertaining

Serve your guests SHRIMP SCAMPI tonight with ANGEL HAIR PASTA. Add fresh steamed SNOW PEAS and GARLIC BREAD to your menu. For dessert, CHERRY COBBLER with LIGHT WHIPPED CREAM seals the deal.

Shopping List

unpeeled uncooked large shrimp, butter, red bell pepper, garlic, white wine or unsalted chicken broth, fresh parsley, lemon, coarse salt, black pepper, paprika, angel hair pasta, fresh snow peas, garlic bread, cherry cobbler, light whipped cream.

SHRIMP SCAMPI

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes, plus pasta

  • 1 pound large shrimp, unpeeled
  • 1 1/2 teaspoons butter
  • 1/2 cup red bell pepper, chopped
  • 4 cloves garlic, crushed
  • 1/4 cup dry white wine or unsalted chicken broth
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon black pepper
  • Paprika for garnish
  • 8 ounces angel hair pasta

Peel shrimp, leaving tails intact. Starting at tail end, "butterfly" underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 gratin dishes, arranging shrimp cut-side up. Heat broiler. In a skillet, melt butter over medium heat. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper. Spoon over shrimp; sprinkle with paprika. Place gratin dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink. Cook angel hair according to directions; drain. Serve shrimp over pasta.

Per serving: 311 calories, 21 grams protein, 3 grams fat (10 percent calories from fat), 1.2 grams saturated fat, 46 grams carbohydrate, 129 milligrams cholesterol, 361 milligrams sodium, 2 grams fiber.

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.

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