health

7 Day Menu Planner for January 05, 2020

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

Sunday: Family

Prepare your own FLANK STEAK for family day. Serve the thinly sliced beef alongside WALNUT RICE WITH CREAM CHEESE, MUSHROOMS AND SPINACH. Steam FRESH BROCCOLI and offer SOURDOUGH BREAD on the side. For dessert, STRAWBERRY ICE CREAM is good.

Plan

Save enough beef and casserole for Monday; save enough ice cream for Thursday.

Shopping List

flank steak, butter, cremini mushrooms, reduced-fat cream cheese, rice, fresh spinach, parmesan cheese, walnuts, coarse salt, pepper, fresh broccoli, sourdough bread, strawberry ice cream.

WALNUT RICE WITH CREAM CHEESE, MUSHROOMS AND SPINACH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes, plus rice

  • 2 tablespoons butter
  • 2 cups sliced cremini mushrooms
  • 3 ounces reduced-fat cream cheese, cubed
  • 3 cups cooked rice
  • 2 cups torn fresh spinach
  • 1/2 cup grated parmesan cheese
  • 1/2 cup chopped walnuts
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper

Melt butter in a large nonstick skillet on medium heat. Add mushrooms; cook 4 minutes or until softened. Add cream cheese; stir until melted. Reduce heat to medium-low. Add rice; stir 4 minutes or until well-blended and heated through. In a large bowl, combine rice mixture, spinach, parmesan, walnuts, salt and pepper; toss well to mix. Serve.

Per serving: 273 calories, 9 grams protein, 16 grams fat (51 percent calories from fat), 6.3 grams saturated fat, 25 grams carbohydrate, 26 milligrams cholesterol, 287 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

BEEF ROLLS-UPS are easy. Cut the leftover beef into strips, heat and place on a warmed whole-grain flour tortilla. Top with deli COLESLAW and roll. Serve the roll-ups with the leftover RICE dish. PINEAPPLE CHUNKS are good for dessert.

Shopping List

whole-grain flour tortillas, deli coleslaw, pineapple chunks.

Tuesday: Meatless

Try these no-meat FENNEL-STUFFED POTATOES for dinner tonight. GREEN BEANS add more color to the plate. A SPINACH SALAD WITH EGG WEDGES and WHOLE-GRAIN ROLLS round out the meal. How about instant CHOCOLATE PUDDING (made with 1% milk) and a dollop of LIGHT WHIPPED CREAM for dessert?

Shopping List

baking potatoes, olive oil, fennel, onion, garlic, zucchini, pine nuts, fresh basil, coarse salt, unsalted vegetable broth, pepper, shredded low-fat Swiss cheese, green beans, fresh spinach, eggs, whole-grain rolls, instant chocolate pudding, 1% milk, light whipped cream.

STUFFED POTATOES WITH FENNEL AND PINE NUTS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 1 hour, 20 minutes

  • 2 large baking potatoes, about 1 1/2 pounds total
  • 1 tablespoon olive oil, plus additional for brushing potatoes
  • 1 1/2 cups chopped fennel (1/2-inch pieces)
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1/2 cup chopped zucchini (1/4-inch pieces)
  • 2 tablespoons chopped pine nuts
  • 1 tablespoon chopped fresh basil
  • Coarse salt to taste
  • 1/4 cup unsalted vegetable broth
  • 2 teaspoons chopped fennel fronds (greens)
  • 1/4 teaspoon ground black pepper
  • 1/3 cup shredded low-fat Swiss cheese, divided

Heat oven to 400 degrees. Scrub potatoes; pierce skin in several places. Bake them about 1 hour; cool. Meanwhile, in a medium-size nonstick skillet, heat oil on medium-high. Add fennel, onion and garlic; cook, stirring, 2 minutes or until softened. Add the zucchini and cook, stirring, 1 minute longer. Stir in the chopped pine nuts and basil. Remove from heat; set aside.

When the potatoes are cool, cut in half lengthwise. Scoop out the potato pulp, leaving 1/4 inch of flesh on the skin. Brush the insides of the potato shells lightly with olive oil and season with salt, if desired; set aside. In a medium bowl, place 1 cup potato pulp. Add broth, fennel fronds and pepper. Mash until almost smooth. Stir in reserved vegetables and all but 2 tablespoons cheese.

Divide the filling mixture into the 4 prepared potato shells. Heat in the oven 20 more minutes or until heated through. Remove from oven and sprinkle with remaining cheese.

Per serving: 237 calories, 8 grams protein, 8 grams fat (28 percent calories from fat), 1.4 grams saturated fat, 37 grams carbohydrate, 3 milligrams cholesterol, 53 milligrams sodium, 4 grams fiber.

Wednesday: Budget

LINGUINE WITH TOMATOES AND ARTICHOKES is a money-stretcher. Serve it with a MIXED GREEN SALAD and GARLIC BREAD. PLUMS are dessert.

Shopping List

linguine, olive oil, garlic, canned Italian-style tomatoes, jar marinated quartered artichokes, crumbled Greek feta cheese, mixed greens, garlic bread, plums.

LINGUINE WITH TOMATOES AND ARTICHOKES

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes, plus linguine

  • 8 ounces linguine
  • 1 teaspoon olive oil
  • 1 1/2 teaspoons minced garlic
  • 1 (14 1/2-ounce) can chopped Italian-style tomatoes, lightly drained
  • 1 (12-ounce) jar marinated quartered artichokes
  • 1/4 cup water
  • Crumbled Greek feta cheese for garnish

Cook linguine according to package directions; drain. Meanwhile, heat oil in large nonstick skillet over medium. Add garlic; cook about 1 minute. Stir in tomatoes; cook 5 minutes, stirring occasionally. Drain artichokes; reserve 1/4 cup marinade. Add artichokes to tomato mixture; cook 2 minutes. Stir in water and reserved marinade. Reduce heat to low; cover and simmer 5 minutes or until mixture is hot and bubbly. Spoon linguine into a warmed serving bowl. Add tomato-artichoke mixture; toss to coat. Garnish with cheese. Serve immediately.

Per serving: 304 calories, 8 grams protein, 8 grams fat (23 percent calories from fat), 0.3 grams saturated fat, 53 grams carbohydrate, no cholesterol, 425 milligrams sodium, 5 grams fiber.

Thursday: Kids

Kids are usually in the mood for CHICKEN FINGERS. Heat oven to 400 degrees. Pour 1/2 cup low-fat buttermilk into a medium bowl. Add 1 pound chicken tenders. Cover and refrigerate 15 minutes. In a resealable plastic bag, place 1/2 cup crushed corn flakes, 1/4 cup Italian seasoned breadcrumbs, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano and 1/4 teaspoon black pepper. Drain chicken (discarding buttermilk); add to bag and shake to coat. On a rimmed baking sheet coated with cooking spray, arrange chicken. Coat chicken with spray. Bake 4 minutes on each side or until cooked through (165 degrees). Serve with HONEY MUSTARD SAUCE. On the side, munch on CARROT STICKS. Leftover ICE CREAM makes a good dessert.

Shopping List

low-fat buttermilk, chicken tenders, corn flakes, Italian seasoned breadcrumbs, garlic powder, dried oregano, black pepper, cooking spray, honey mustard sauce, carrots.

Friday: Express

Take it easy tonight and enjoy deli EGG SALAD on a bed of MIXED GREENS. Sprinkle with chopped fresh dill. Enjoy TOMATO BASIL SOUP and BREAD STICKS on the side. For dessert, PEANUT BUTTER COOKIES add a sweet touch.

Shopping List

deli egg salad, mixed greens, fresh dill, tomato basil soup, bread sticks, peanut butter cookies.

Saturday: Easy Entertaining

Treat your guests to TUNA WITH PESTO. Heat 1 teaspoon olive oil in a large nonstick skillet over medium. Add 2 medium sliced green onions; cook 2 to 3 minutes or until softened. Stir in 1/2 cup pesto and 2 tablespoons fresh lemon juice. Top with 1 pound (3/4-inch thick) fresh tuna, cut into 4 pieces. Allow skillet to heat back up, then reduce heat to low. Cover and cook 5 to 7 minutes or until desired doneness.

Serve with ANGEL HAIR PASTA tossed with olive oil and freshly grated parmesan cheese. Add a BOSTON LETTUCE SALAD and CRUSTY ROLLS.

For dessert, BAKED PEARS will wow any guest: Heat oven to 350 degrees. Drain 1 (28-ounce) can pear halves on paper towels. Place pears, cut side down, in a pie plate coated with cooking spray. Drizzle 1/4 cup caramel topping over pears. Bake 8 to 10 minutes or until warm. Transfer pears to serving dishes; spoon warm topping over pears and sprinkle with cinnamon. Add a little VANILLA ICE CREAM to each dish to take it up a notch.

Shopping List

olive oil, green onions, pesto, lemon, fresh tuna, angel hair pasta, parmesan cheese, Boston lettuce, crusty rolls, canned pears, cooking spray, caramel topping, cinnamon, vanilla ice cream.

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.

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