health

7 Day Menu Planner for January 19, 2020

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

Sunday: Family

Celebrate family day with your own LEG OF LAMB.

Serve it with a Southern favorite, CHEESE AND GARLIC GRITS: Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Bring 4 cups water to a boil in a large saucepan. Stir in 1 cup quick grits and 1/2 teaspoon garlic salt. Reduce heat to medium-low; cover and cook 5 to 7 minutes or until thickened, stirring occasionally. Stir in 1 (10 3/4-ounce) can condensed less-sodium less-fat cheddar cheese soup, 1 tablespoon butter and 1/8 teaspoon hot pepper sauce; mix well. Spread mixture in dish. Sprinkle with 1/2 cup 50% light sharp cheddar cheese and garnish with paprika. Bake 15 to 20 minutes or until cheese melts and bubbles.

Serve with steamed CARROTS and a BAGUETTE. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough lamb, grits and pie for Monday.

Shopping List

leg of lamb, cooking spray, quick grits, garlic salt, canned condensed less-sodium less-fat cheddar cheese soup, butter, hot pepper sauce, 50% light sharp cheddar cheese, paprika, carrots, baguette, Boston cream pie.

Monday: Heat and Eat

Make LAMB SANDWICHES for an easy meal. Brush slices of rosemary bread (or focaccia) with olive oil. Top with sliced leftover lamb, roasted red peppers (from a jar) cut into strips, sliced tomatoes, red-tipped lettuce and goat cheese. Warm the leftover GRITS to accompany the knock-your-socks-off flavor of the sandwich. Finish with leftover PIE.

Shopping List

rosemary bread (or focaccia), olive oil, jar roasted red peppers, tomatoes, red-tipped lettuce, goat cheese.

Tuesday: Budget

Some would say it's cheap, but we say it's frugal to save money with dishes like MEDITERRANEAN LEMON CHICKEN AND POTATOES. Serve the combo with STEAMED BROCCOLI and CRUSTY ROLLS. Enjoy PEARS for dessert.

Shopping List

boneless skinless chicken breasts, yellow potatoes, onion, olive oil vinaigrette, Kalamata olives, lemon, dried oregano, garlic powder, coarse salt, tomato, broccoli, crusty rolls, pears.

MEDITERRANEAN LEMON CHICKEN AND POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 30 minutes

  • 1 1/2 pounds boneless skinless chicken breasts, cut into 1-inch cubes
  • 1 pound yellow potatoes, cut into 3/4-inch cubes
  • 1 medium onion, coarsely chopped
  • 1/2 cup olive oil vinaigrette
  • 1/3 cup quartered Kalamata olives
  • 1/4 cup lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 cup chopped tomato

Heat oven to 400 degrees. In a large bowl, mix all ingredients except tomato. Place equal amounts of mixture onto 4 large squares of heavy-duty foil. Fold top and sides of each packet to enclose filling, leaving room for air to circulate. Place on a baking sheet; bake 30 minutes. Carefully open packets away from your face; sprinkle equal amounts of tomato over each.

Per serving: 418 calories, 39 grams protein, 15 grams fat (33 percent calories from fat), 2.3 grams saturated fat, 30 grams carbohydrate, 109 milligrams cholesterol, 777 milligrams sodium, 4 grams fiber.

Wednesday: Meatless

We're always in the mood for no-meat lasagna, and this ZUCCHINI LASAGNA didn't disappoint. Serve it with a BIBB LETTUCE SALAD and ITALIAN BREAD. For dessert, sprinkle sliced PEACHES with nutmeg.

Shopping List

no-salt-added or regular red pasta sauce, large zucchini, dried basil, no-boil lasagna noodles, reduced-fat ricotta or small-curd cottage cheese, parmesan, dried oregano, shredded part-skim mozzarella, bibb lettuce, Italian bread, peaches, nutmeg.

ZUCCHINI LASAGNA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 45 minutes; standing time: 15 minutes

  • 3 cups (or one 26-ounce jar) no-salt-added or regular red pasta sauce
  • 1 large zucchini, halved lengthwise and thinly sliced
  • 1 teaspoon dried basil
  • 12 uncooked no-boil lasagna noodles
  • 1 cup reduced-fat ricotta or small-curd cottage cheese
  • 1/4 cup freshly grated parmesan
  • 1/2 teaspoon dried oregano
  • 1 1/2 cups shredded part-skim mozzarella

Heat oven to 350 degrees. Mix pasta sauce, zucchini and basil. Spread one-third of mixture in a 7-by-11-inch baking dish; top with half the noodles. Mix ricotta cheese, parmesan and oregano; spread over noodles in dish. Spread with one-third of the pasta sauce mixture. Top with remaining noodles and pasta sauce mixture. Sprinkle with mozzarella cheese. Bake, uncovered, 45 minutes or until hot and bubbly. Let stand 15 minutes before portioning.

Per serving: 316 calories, 19 grams protein, 9 grams fat (26 percent calories from fat), 4.5 grams saturated fat, 39 grams carbohydrate, 31 milligrams cholesterol, 367 milligrams sodium, 3 grams fiber.

Thursday: Kids

Tell the kids they are having PIGS IN A JACKET for dinner and watch them laugh. Spread vegetarian refried beans on whole-grain flour tortillas. Place heated hot dogs (look for lowest fat and lowest sodium) on the beans. Top with any shredded cheese; roll and heat in the microwave until the cheese melts.

Make a SALAD by tossing shredded lettuce with chopped tomatoes and ranch dressing. For dessert, FRESH ORANGE SLICES are refreshing.

Shopping List

vegetarian refried beans, whole-grain flour tortillas, hot dogs (lowest fat and lowest sodium), any shredded cheese, lettuce, tomatoes, ranch dressing, oranges.

Friday: Express

Try BREAKFAST-FOR-DINNER BURRITOS. In a large nonstick skillet coated with cooking spray, cook 1/2 cup chopped onion 4 minutes on medium or until softened. Add 1 cup egg substitute (Southwestern style, if available); sprinkle with pepper to taste. Cook and stir mixture until eggs are set. Divide mixture evenly among 4 (8-inch) warmed whole-grain flour tortillas; top with 1/2 cup shredded 50% light sharp cheddar cheese. Fold tortillas over egg mixture; top with drained salsa.

Serve with HASH-BROWNED POTATOES (from frozen). For dessert, make instant BANANA PUDDING with 1% milk. Stir in sliced bananas and garnish with vanilla wafers.

Shopping List

cooking spray, onion, egg substitute (Southwestern style, if available), pepper, whole-grain flour tortillas, shredded 50% light sharp cheddar cheese, salsa, frozen hash-browned potatoes, instant banana pudding, 1% milk, bananas, vanilla wafers.

Saturday: Easy Entertaining

Invite friends for delicious ASIAN FLOUNDER. Remove tops from 8 green onions and slice tops into 1-inch pieces to measure 1/4 cup; set aside. Cut white portion into 2-inch pieces. Combine 1/4 cup minced fresh cilantro, 1 tablespoon peeled, minced fresh ginger and 1 teaspoon dark sesame oil in a 7-by-11-inch baking dish. Fold 4 (5- or 6-ounce) skinless flounder fillets in half and place in baking dish. Arrange white part of onions around fillets. Combine onion tops, 1 more teaspoon dark sesame oil and 2 teaspoons lower-sodium soy sauce and pour over fish. Cover with plastic wrap and vent. Microwave on high (100% power) 4 minutes or until fish is opaque throughout. Let stand 1 minute, covered. Spoon liquid over fish.

Garnish with a lemon slice and serve with JASMINE RICE. Add fresh steamed SUGAR SNAP PEAS, a BIBB LETTUCE SALAD and SOURDOUGH ROLLS. LEMON-BLUEBERRY ANGEL CAKE DESSERT is a delicious and beautiful lower-calorie dessert.

Shopping List

green onions, fresh cilantro, fresh ginger, dark sesame oil, skinless flounder fillets, lower-sodium soy sauce, lemon, jasmine rice, fresh sugar snap peas, bibb lettuce, sourdough rolls, angel food cake, Neufchatel or low-fat cream cheese, frozen light whipped dessert topping, fresh or frozen blueberries.

LEMON-BLUEBERRY ANGEL CAKE DESSERT

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: about 4 hours

  • 1/2 (7- to 8-inch) angel food cake (about 5 ounces)
  • 8 ounces Neufchatel or low-fat cream cheese
  • 2 tablespoons fresh lemon juice
  • 1 1/2 teaspoons lemon zest (yellow part only)
  • 1 1/2 cups frozen light whipped dessert topping, thawed and divided
  • 2 cups blueberries, fresh or frozen, thawed and drained (divided)
  • Lemon peel strips for garnish, if desired

Cut cake into 1/2-inch cubes; place half of cubes in 2-quart souffle dish. In a medium bowl, beat cheese with an electric mixer on medium until smooth. Add lemon juice and continue beating until combined. Stir in lemon zest. Fold in about 1/4 cup of dessert topping until combined, then fold in remaining topping. Divide mixture in half; stir 1 1/2 cups berries into one portion of cheese mixture. Spoon over cake cubes in dish. Top with remaining cake cubes and remaining plain cheese mixture. Cover and freeze about 4 hours or until firm. Before serving, sprinkle with remaining blueberries. If desired, garnish with lemon peel strips.

Per serving: 113 calories, 3 grams protein, 5 grams fat (41 percent calories from fat), 3.7 grams saturated fat, 14 grams carbohydrate, 14 milligrams cholesterol, 170 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 12, 2020

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

Sunday: Family

Spice up the family gathering with SWEET AND TANGY PORK TENDERLOIN. Combine 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 2 tablespoons tomato paste, 1 tablespoon chili powder, 2 teaspoons cumin and 1/2 teaspoon pepper in a resealable plastic bag; mix well. Add 2 trimmed pork tenderloins (1 pound each), turning to coat. Seal and marinate in refrigerator 1 hour or up to 24 hours. Heat oven to 425 degrees. Place tenderloins on broiler rack coated with cooking spray; place rack in broiler pan lined with foil. Brush with marinade. Bake 20 minutes or until internal temperature reaches 145 degrees. Remove from oven, cover and let stand 5 minutes. Slice 1 tenderloin and serve.

To accompany the pork, add ROASTED RED POTATOES, PETITE GREEN PEAS (from frozen) and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top with BLUEBERRIES.

Plan

Save one of the tenderloins and enough cake for Monday.

Shopping List

light brown sugar, cider vinegar, tomato paste, chili powder, cumin, pepper, pork tenderloins, cooking spray, red potatoes, frozen petite green peas, whole-grain rolls, pound cake, fresh or frozen blueberries.

Monday: Heat and Eat

Use the leftover pork tenderloin for a smoky-flavored PORK CHILI. Heat 1 teaspoon canola oil in a Dutch oven over medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder. Cook 1 minute; chop and add the leftover pork tenderloin and cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can rinsed white hominy, 1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid and 1 tablespoon minced chipotle chilies in adobo sauce; mix well. Bring to a boil, then reduce heat to low and cook 10 minutes, stirring occasionally.

Serve with COLESLAW and CORNBREAD (from a mix). Slice the leftover POUND CAKE for dessert.

Tip

Use the leftover pork tenderloin for a smoky-flavored PORK CHILI. Heat 1 teaspoon canola oil in a Dutch oven over medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder. Cook 1 minute; chop and add the leftover pork tenderloin and cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can rinsed white hominy, 1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid and 1 tablespoon minced chipotle chilies in adobo sauce; mix well. Bring to a boil, then reduce heat to low and cook 10 minutes, stirring occasionally.

Serve with COLESLAW and CORNBREAD (from a mix). Slice the leftover POUND CAKE for dessert.

Shopping List

canola oil, onion, chili powder, canned no-salt-added tomato sauce, canned white hominy, canned no-salt-added diced tomatoes, chipotle chiles in adobo sauce, coleslaw, cornbread mix.

Tuesday: Meatless

It takes a little extra time, but TANGY TOMATO AND LEMON RISOTTO is worth it. Serve the creamy rice concoction with an ITALIAN SALAD and GARLIC BREAD. For dessert, try TROPICAL FRUITS.

Shopping List

unsalted chicken broth, olive oil, shallots, Arborio rice, cherry tomatoes, lemon, Italian salad, garlic bread, canned or fresh tropical fruits.

TANGY TOMATO AND LEMON RISOTTO

Servings: makes 6 servings

Cook time: about 35 minutes

  • 4 cups unsalted chicken broth
  • 1 tablespoon olive oil
  • 2 shallots, finely chopped
  • 1 cup Arborio rice
  • 1 cup cherry tomatoes
  • 1/2 cup plus 1 tablespoon fresh lemon juice
  • Zest of one lemon

In a 2-quart saucepan on medium, heat broth to a simmer; reduce heat to low and keep warm. Meanwhile, heat oil in a large saucepan on medium. Add shallots; cook until soft. Add rice; stir 2 to 3 minutes. Increase heat to medium-high; stir in 1 cup broth. Continue stirring and adding remaining broth, 1 cup at a time, allowing each cup to be absorbed before adding another. Cook, uncovered, stirring frequently, 25 to 30 minutes or until broth is absorbed. Cook until rice is tender and mixture has a creamy consistency. Stir in tomatoes, lemon juice and zest. Serve immediately.

Per serving: 159 calories, 3 grams protein, 2 grams fat (15 percent calories from fat), 0.3 gram saturated fat, 30 grams carbohydrate, no cholesterol, 86 milligrams sodium, 1 gram fiber.

Wednesday: Express

Make it a SOUP-AND-SANDWICH NIGHT. Buy or make MINESTRONE SOUP for this quick meal. The deli will have TURKEY SANDWICHES on whole-grain bread waiting for you, and you can add a MIXED GREEN SALAD. Scoop CHOCOLATE ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

minestrone soup, deli turkey sandwiches on whole-grain bread, mixed greens, chocolate ice cream.

Thursday: Budget

We never mind low-cost menus, especially when they have as much flavor as LENTILS WITH BACON AND TOMATOES. Serve the high-fiber dish with a SPINACH SALAD and FLATBREAD. PEACHES work for dessert.

Shopping List

bacon, canola oil, onion, dry lentils, quick-cooking barley, canned lower-sodium beef broth, cumin, allspice, canned stewed tomatoes, fresh parsley, fresh spinach, flatbread, peaches.

LENTILS WITH BACON AND TOMATOES

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: about 40 minutes, plus bacon

  • 3 slices bacon
  • 2 teaspoons canola oil
  • 1 small onion, thinly sliced
  • 1 cup dry lentils
  • 1 cup quick-cooking barley
  • 2 (14-ounce) cans lower-sodium beef broth
  • 1 teaspoon cumin
  • 1/4 teaspoon allspice
  • 1 (14 1/2-ounce) can stewed tomatoes with liquid
  • 2 tablespoons chopped fresh parsley

Microwave bacon on high (100 percent power) 2 to 3 minutes; let stand 2 minutes. In a Dutch oven, heat oil on medium. Add onion and lentils and cook 3 to 5 minutes or until onion is soft and lentils are lightly browned. Add barley, broth, cumin and allspice. Bring to a boil. Reduce heat to medium-low; cover and simmer 15 minutes or until lentils are soft; add tomatoes. Cook uncovered 15 to 20 minutes or until lentils and barley are tender and liquid is absorbed. Before serving, stir in parsley and crumble bacon on top.

Per serving: 325 calories, 19 grams protein, 5 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 55 grams carbohydrate, 5 milligrams cholesterol, 347 milligrams sodium, 10 grams fiber.

Friday: Kids

You'll hit a home run with BAT BOYS on the menu: Spread a thin round of deli-sliced ham with low-fat mayonnaise and sprinkle with any shredded cheese. Roll tightly around a sesame bread stick or pretzel rod.

Add OVEN FRIES (from frozen) and CARROT SALAD alongside. For dessert, top leftover ICE CREAM with MARSHMALLOW TOPPING.

Shopping List

deli-sliced ham, low-fat mayonnaise, any shredded cheese, sesame bread sticks or pretzel rods, frozen oven fries, carrot salad, marshmallow topping.

Saturday: Easy Entertaining

Our guests were impressed with the flavor of this version of CHICKEN MARBELLA, and I was impressed with how easy it was to prepare. Serve it with MASHED POTATOES to catch the juices. On the side, add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. RASPBERRY SORBET with CHOCOLATE WAFERS is a simple dessert.

Shopping List

pitted dried plums (prunes), brown sugar, dry white wine, pitted green olives, capers, red wine vinegar, olive oil, fresh oregano, garlic, bay leaves, bone-in skinless chicken parts (breasts, thighs, legs or a combination), parsley, potatoes to mash, romaine, whole-grain rolls, raspberry sorbet, chocolate wafers.

CHICKEN MARBELLA

Servings: makes 4 servings

Prep time: 20 minutes; marinating time: 8 hours

Cook time: 45 minutes

  • 2/3 cup pitted dried plums (prunes)
  • 1/2 cup packed brown sugar
  • 1/2 cup dry white wine
  • 1/3 cup pitted green olives
  • 1/4 cup capers, rinsed
  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • 2 tablespoons chopped fresh oregano
  • 6 cloves garlic, chopped
  • 3 bay leaves
  • 2 1/2 to 3 pounds bone-in skinless chicken parts (breasts, thighs, legs or combination)
  • 2 tablespoons chopped fresh parsley for garnish

Combine plums, brown sugar, wine, olives, capers, vinegar, oil, oregano, garlic and bay leaves in a large resealable plastic bag. Add chicken; seal and marinate in refrigerator 8 hours, turning bag occasionally. Heat oven to 350 degrees. Remove and arrange chicken in a single layer in a 9-by-13-inch baking dish; pour marinade evenly over chicken. Bake 45 minutes or until internal temperature is 165 degrees. (Baste every 10 minutes with marinade.) Place chicken, plums, olives and capers on serving platter, reserving pan drippings. Discard bay leaves. Sprinkle chicken with parsley and serve with reserved drippings as a sauce.

Per serving: 549 calories, 42 grams protein, 23 grams fat (38 percent calories from fat), 4.3 grams saturated fat, 42 grams carbohydrate, 155 milligrams cholesterol, 583 milligrams sodium, 2 grams fiber.

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.

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