health

7 Day Menu Planner for January 26, 2020

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

Sunday: Family

Make this SAVORY BEEF POT ROAST, and the aroma will bring the family to the table in a hurry. Accompany the delicious beef with MASHED POTATOES and DINNER ROLLS. Finish this fine meal with warm PEACH COBBLER and VANILLA ICE CREAM.

Plan

Save enough beef and mashed potatoes for Monday. Save enough cobbler for Tuesday and enough ice cream for Saturday.

Shopping List

cooking spray, boneless beef blade chuck roast, coarse salt, pepper, lower-sodium beef broth, dry red wine, garlic, any frozen vegetable blend, fresh thyme, potatoes to mash, dinner rolls, peach cobbler, vanilla ice cream.

SAVORY BEEF POT ROAST

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 2 1/2 hours

  • 1 (2- to 2 1/2-pound) boneless beef blade chuck roast
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 (14-ounce) can lower-sodium beef broth
  • 1 cup dry red wine
  • 2 tablespoons minced garlic
  • 3 cups any frozen vegetable blend
  • 1 tablespoon chopped fresh thyme, plus sprigs for garnish

Coat stockpot with cooking spray; heat to medium. Place roast in pot; brown evenly. Pour off drippings; season with salt and pepper. Add broth, wine and garlic to pot; bring to a boil. Reduce heat; cover tightly and simmer 2 1/4 to 2 1/2 hours or until roast is fork-tender. Remove roast; keep warm. Skim fat from broth and discard; bring broth to a boil. Reduce to medium; cook 5 minutes. Add frozen vegetables to pot; bring to a boil. Reduce heat to medium and cook, uncovered, 5 to 7 minutes or until vegetables are tender and liquid is reduced slightly. Stir in the chopped thyme. Season with additional salt as desired. Slice roast and serve with sauce and vegetables.

Per serving: 241 calories, 25 grams protein, 10 grams fat (40 percent calories from fat), 4 grams saturated fat, 7 grams carbohydrate, 78 milligrams cholesterol, 206 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

One of the best parts of the leftover beef is BEEF SANDWICHES on toasted SANDWICH ROLLS with horseradish sauce and lettuce. Serve alongside POTATO PATTIES (see TIP), using leftover mashed potatoes. Add COLESLAW. Make dessert light with KIWI.

Tip

One of the best parts of the leftover beef is BEEF SANDWICHES on toasted SANDWICH ROLLS with horseradish sauce and lettuce. Serve alongside POTATO PATTIES (see TIP), using leftover mashed potatoes. Add COLESLAW. Make dessert light with KIWI.

Shopping List

sandwich rolls, horseradish sauce, lettuce, egg, flour, olive oil, coleslaw, kiwi.

Tuesday: Budget

A tasty way to save money is making TUNA-MUSHROOM MELT SANDWICHES for dinner. In a small bowl, combine 1 (6-ounce) can drained water-packed albacore tuna, 1/4 cup chopped celery and 2 tablespoons low-fat mayonnaise; stir until blended. Set aside. In a large nonstick skillet, heat 1 teaspoon olive oil on medium. Add 4 medium-sized portobello mushroom caps (6 ounces total), gill side up with stems removed; cover and cook 4 minutes. Uncover and turn, then re-cover and cook 3 minutes or until tender. Turn mushrooms; divide tuna mixture among mushrooms and top each with 1 slice low-fat American cheese. Cover and cook 2 minutes or until cheese melts. Place each mushroom on 1 slice toasted whole-grain bread. Serve the open-faced sandwiches with HASH-BROWNED POTATOES (from frozen) and a MIXED GREEN SALAD. Warm the leftover COBBLER and top it with light whipped cream.

Tip

A tasty way to save money is making TUNA-MUSHROOM MELT SANDWICHES for dinner. In a small bowl, combine 1 (6-ounce) can drained water-packed albacore tuna, 1/4 cup chopped celery and 2 tablespoons low-fat mayonnaise; stir until blended. Set aside. In a large nonstick skillet, heat 1 teaspoon olive oil on medium. Add 4 medium-sized portobello mushroom caps (6 ounces total), gill side up with stems removed; cover and cook 4 minutes. Uncover and turn, then re-cover and cook 3 minutes or until tender. Turn mushrooms; divide tuna mixture among mushrooms and top each with 1 slice low-fat American cheese. Cover and cook 2 minutes or until cheese melts. Place each mushroom on 1 slice toasted whole-grain bread. Serve the open-faced sandwiches with HASH-BROWNED POTATOES (from frozen) and a MIXED GREEN SALAD. Warm the leftover COBBLER and top it with light whipped cream.

Shopping List

canned water-packed albacore tuna, celery, low-fat mayonnaise, olive oil, portobello mushrooms, sliced low-fat American cheese, whole-grain bread, frozen hash-browned potatoes, mixed greens, light whipped cream.

Wednesday: Meatless

No need to take a trip to southern Italy for SICILIAN PASTA when you can make your own. Cook 8 ounces bow tie pasta according to directions; drain. Meanwhile, in a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 small eggplant (cubed, about 3 cups), 1 medium red bell pepper (cut into strips) and 1 medium onion (cut into wedges); cook and stir 10 minutes or until softened. Add 1 (26-ounce) jar red pasta sauce with mushrooms and ripe olives; simmer 10 minutes. Spoon over pasta. Serve with an ITALIAN SALAD and GARLIC BREAD. For dessert, PEARS are easy.

Shopping List

bow tie pasta, olive oil, eggplant, red bell pepper, onion, jar red pasta sauce with mushrooms and ripe olives, Italian salad, garlic bread, pears.

Thursday: Express

Make dinner quick tonight with a ROTISSERIE CHICKEN. Serve the chicken with packaged SCALLOPED POTATOES. Add GREEN BEANS (from frozen), a packaged GREEN SALAD and CRUSTY ROLLS, and you have a fine dinner. For dessert, CHUNKY APPLESAUCE with cinnamon hits the spot.

Shopping List

rotisserie chicken, packaged scalloped potatoes, frozen green beans, packaged green salad, crusty rolls, chunky applesauce, cinnamon.

Friday: Kids

Make the little angels happy tonight with a favorite, CHEESEBURGER MACARONI. Add STEAMED FRESH SPINACH (see TIP) and SOFT ROLLS.

Teach the kids to make DESSERT SANDWICHES for a sweet treat: Spoon 2 tablespoons whipped topping between 2 chocolate graham cracker squares, then freeze.

Tip

Make the little angels happy tonight with a favorite, CHEESEBURGER MACARONI. Add STEAMED FRESH SPINACH (see TIP) and SOFT ROLLS.

Teach the kids to make DESSERT SANDWICHES for a sweet treat: Spoon 2 tablespoons whipped topping between 2 chocolate graham cracker squares, then freeze.

Shopping List

small elbow macaroni, lean ground beef, ground turkey breast, onion, canned Italian stewed tomatoes, ketchup, cayenne pepper, coarse salt, shredded 50% light sharp cheddar cheese, fresh spinach, soft rolls, whipped topping, chocolate graham cracker squares.

CHEESEBURGER MACARONI

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: about 10 minutes, plus macaroni

  • 6 ounces small elbow macaroni
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 medium onion, chopped
  • 2 (14 1/2-ounce) cans Italian stewed tomatoes with liquid
  • 1/4 cup ketchup
  • 1/4 to 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon coarse salt
  • 1 cup shredded 50% light sharp cheddar cheese

Cook macaroni according to directions, but without using oil; drain. Cook beef, turkey and onion in a large nonstick skillet on medium for 5 or 6 minutes or until no longer pink; drain well and pat with paper towels. Spoon back into skillet and add tomatoes with liquid, ketchup, cayenne pepper and salt; mix well. Cook 4 minutes or until heated through. Stir in cooked macaroni. Sprinkle with cheese and serve immediately.

Per serving: 321 calories, 25 grams protein, 10 grams fat (27 percent calories from fat), 4.1 grams saturated fat, 33 grams carbohydrate, 53 milligrams cholesterol, 698 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Treat your guests extra-special and serve them POMEGRANATE AND LIME CHICKEN THIGHS. Serve the savory dish with BROWN RICE, STEAMED YELLOW SUMMER SQUASH and SOURDOUGH BREAD. For dessert, spoon warm caramel sauce over leftover ICE CREAM.

Shopping List

plain Greek yogurt, pomegranate juice, coarse salt, garlic powder, bone-in skin-on chicken thighs, pomegranate arils (seeds) if desired, sugar, lime, honey, Dijon mustard, brown rice, yellow summer squash, sourdough bread, caramel sauce.

POMEGRANATE AND LIME CHICKEN THIGHS

Servings: makes 8 servings

Prep time: 15 minutes; marinating time: 2 hours to overnight

Cook time: For chicken: 30 to 40 minutes; For glaze: 20 to 25 minutes

  • For the chicken:
  • 2 cups plain Greek yogurt
  • 1 cup pomegranate juice
  • 1 teaspoon coarse salt
  • 2 teaspoons garlic powder
  • 8 bone-in skin-on chicken thighs
  • Pomegranate arils (seeds) for garnish (optional)
  • For the glaze:
  • 4 cups pomegranate juice
  • 1 cup sugar
  • 1/2 cup freshly squeezed lime juice
  • 1/4 cup honey
  • 1/4 cup Dijon mustard

To marinate chicken, combine the yogurt, 1 cup pomegranate juice, salt and garlic powder in a large bowl. Add the chicken; turn to coat. Cover; refrigerate 2 hours to overnight, turning several times.

To prepare the glaze: Whisk together 4 cups pomegranate juice, sugar, lime juice, honey and mustard in a medium saucepan; bring to a boil. Reduce to a simmer and cook 20 to 25 minutes or until thickened. Remove glaze from heat and set aside.

Heat oven to 400 degrees. Heat a nonstick stovetop grill pan on medium-high. Coat pan with cooking spray just before placing chicken on it. Remove chicken from the marinade; let the excess liquid drip off before setting 4 thighs, skin-side down, on the pan; discard marinade. Leave chicken in place for 1 minute to allow the skin to sear and create dark grill marks. Turn chicken; cook 1 minute more; transfer to a large, parchment-lined rimmed baking pan. Repeat with remaining thighs. Bake the chicken about 30-40 minutes, or until internal temperature reaches 165 degrees. Spoon a generous amount of glaze over the chicken and garnish with pomegranate seeds, if desired. Serve immediately.

Per serving: 368 calories, 18 grams protein, 12 grams fat (28 percent calories from fat), 3.1 grams saturated fat, 48 grams carbohydrate, 101 milligrams cholesterol, 481 milligrams sodium, no fiber.

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.

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