health

7 Day Menu Planner for February 02, 2020

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

Sunday: Family

For family day, enjoy MUSTARD-CRUSTED PORK ROAST. Heat oven to 400 degrees. Season a 2-pound boneless pork loin roast with coarse salt and pepper to taste. Place in a shallow pan and roast for 30 minutes. Remove from oven and spread with 2 tablespoons spicy mustard; sprinkle with 1 cup crushed garlic-flavored croutons. Return to oven; continue to roast 10 to 15 minutes or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing. Serve with BAKED SWEET POTATOES, SPINACH SOUFFLE (from frozen) and SOURDOUGH BREAD. Buy a DEEP-DISH APPLE PIE for dessert.

Plan

Save enough pork, potatoes and pie for Monday.

Shopping List

boneless pork loin roast, coarse salt, pepper, spicy mustard, garlic croutons, sweet potatoes to bake, frozen spinach souffle, sourdough bread, deep-dish apple pie.

Monday: Heat and Eat

Make SLICED PORK SANDWICHES on ROSEMARY BREAD with the leftover pork tonight. (Toast the bread and brush it with olive oil.) Cut the leftover potatoes into wedges, sprinkle with chili powder and bake at 425 degrees until hot (about 10 minutes). Buy deli COLESLAW to accompany this simple meal. Leftover PIE is dessert.

Shopping List

rosemary bread, olive oil, chili powder, deli coleslaw.

Tuesday: Meatless

Serve Italian-inspired CANNELLINI BEAN AND ESCAROLE STEW over BROWN RICE for a no-meat meal. Add a MIXED GREEN SALAD and CRUSTY ROLLS. For dessert, serve FRESH PINEAPPLE SPEARS.

Shopping List

olive oil, onions, escarole, garlic, coarse salt, pepper, canned reduced-sodium cannellini beans, canned diced no-salt-added tomatoes, brown rice, mixed greens, crusty rolls, fresh pineapple.

CANNELLINI BEAN AND ESCAROLE STEW

Prep time: 10 minutes

Cook time: less than 25 minutes

  • 2 teaspoons olive oil
  • 2 medium onions, chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1 (15- to 19-ounce) can reduced sodium cannellini beans, rinsed
  • 1 (14 1/2-ounce) can diced no-salt-added tomatoes with liquid

In a medium nonstick skillet, heat oil on medium. Add onions and cook 8 minutes or until softened; stir occasionally. Add escarole, garlic, salt and pepper; cook 3 minutes or until escarole is wilted. Stir in beans and tomatoes; bring to a boil. Cover, reduce heat to low and cook 10 minutes or until flavors are blended.

Per serving: 162 calories, 6 grams protein, 2.8 grams fat (15 percent calories from fat), 0.3 gram saturated fat, 28 grams carbohydrate, no cholesterol, 470 milligrams sodium, 8 grams fiber.

Wednesday: Kids

Kids know that pizza is one of the special food groups just for them, so CHOPPED CHICKEN PIZZA fits right in. Heat oven to 425 degrees. Spread a thin whole-grain pizza crust with 1 (9- or 10-ounce) package chopped cooked chicken. Top with 1 cup shredded part-skim Monterey Jack cheese mixed with 1/2 cup finely chopped fresh spinach. Bake about 10 minutes or until hot. Accompany the pizza with CARROT STICKS. For dessert, ORANGE SECTIONS are good.

Plan

Order a heart-shaped chocolate cake for your honey for Friday.

Shopping List

thin whole-grain pizza crust, packaged chopped cooked chicken, shredded part-skim Monterey Jack cheese, fresh spinach, carrot sticks, oranges.

Thursday: Budget

Pinch some pennies and serve SAUCY MEATBALL SUBS for a delicious money-saver. Accompany the flavor-packed dish with a GREEN SALAD. KIWI makes a simple dessert.

Shopping List

eggs, whole-grain bread, onion, coarse salt, Italian seasoning, 95% lean ground beef, jar no-salt-added or regular red pasta sauce, hoagie or other sandwich buns, parmesan cheese, salad greens, kiwi.

SAUCY MEATBALL SUBS

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: 15 to 20 minutes; standing time: 1 to 2 minutes

  • 2 eggs, lightly beaten
  • 1 1/2 cups whole-grain soft bread crumbs (about 2 slices)
  • 1/2 cup finely chopped onion
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon Italian seasoning
  • 2 pounds 95% lean ground beef
  • 1 (26- to 28-ounce) jar no-salt-added or regular red pasta sauce
  • 12 hoagie or other sandwich buns
  • 1/2 cup freshly grated parmesan cheese

Heat oven to 350 degrees. In a large bowl, combine eggs, bread crumbs, onion, salt and Italian seasoning; mix well. Add beef; mix well. Shape into 48 meatballs. Arrange them on a rimmed 10-by-15-inch baking pan. Bake 15 to 20 minutes or until internal temperature reaches 160 degrees; drain well. In a Dutch oven, combine the pasta sauce and cooked meatballs. Heat through. Split buns; spoon hot meatball mixture into buns. Spoon remaining sauce over meatballs. Sprinkle with parmesan cheese. Let stand 1 to 2 minutes before serving.

Per serving: 362 calories, 27 grams protein, 11 grams fat (28 percent calories from fat), 3.9 grams saturated fat, 40 grams carbohydrate, 76 milligrams cholesterol, 596 milligrams sodium, 3 grams fiber.

Friday: Express

Make Valentine's Day special with ASIAN BARBECUE STEAKS. Serve the tender steaks with STUFFED BAKED POTATOES (from frozen) and PEAS WITH PEARL ONIONS (from frozen). Add DINNER ROLLS. For dessert, enjoy a HEART-SHAPED CHOCOLATE CAKE with RASPBERRY SORBET by candlelight.

Tip

Send the kids to their grandparents' tonight.

Plan

Save some cake for Saturday.

Shopping List

ketchup, green onions, hoisin sauce, fresh ginger, beef sirloin tip side steak, frozen stuffed baked potatoes, frozen peas with pearl onions, dinner rolls, heart-shaped chocolate cake, raspberry sorbet.

ASIAN BARBECUE STEAKS

Servings: makes 2 servings

Prep time: 15 minutes; marinating time: 6 hours

Cook time: 12 to 14 minutes

  • For the marinade:
  • 1/4 cup ketchup
  • 2 tablespoons chopped green onions
  • 2 tablespoons hoisin sauce
  • 1 1/2 teaspoons minced fresh ginger
  • The steak:
  • 1 beef sirloin tip side steak, cut 1 inch thick (about 8 ounces)

Combine marinade ingredients in small bowl. Cover and refrigerate 1/4 cup marinade. Place steak and remaining marinade in a resealable plastic bag; turn to coat. Refrigerate 6 hours to overnight. Remove steak from marinade; discard marinade. Grill, covered, on 145-degree preheated gas grill 12 to 14 minutes for medium-rare doneness, turning once. (Do not overcook.) Serve with warmed reserved marinade.

Per serving: 187 calories, 24 grams protein, 6 grams fat (32 percent calories from fat), 2 grams saturated fat, 7 grams carbohydrate, 69 milligrams cholesterol, 291 milligrams sodium, no fiber.

Saturday: Easy Entertaining

Prepare your own LAMB CHOPS for guests.

Accompany your prize recipe with RICE PILAF: Melt 1 tablespoon butter in a large nonstick skillet on medium; add 1 small chopped onion and 1/2 cup slivered almonds. Cook 7 minutes or until onion is softened and almonds are golden. Stir in 1 1/2 cups uncooked basmati rice, 1/2 cup golden raisins, 1 1/2 teaspoons turmeric, 1/4 teaspoon cinnamon and 1/2 teaspoon coarse salt; cook 2 minutes. Add 3 cups unsalted chicken broth and bring to a boil; cover, reduce heat to low, and simmer 20 to 25 minutes or until rice is tender.

Serve with MARINATED CUCUMBER AND TOMATO SALAD: Add 2 tablespoons chopped fresh mint to your own vinaigrette. Pour over 3 thinly sliced medium cucumbers, 3 medium tomatoes (cut into wedges), 1 thinly sliced medium red onion, and coarse salt and pepper to taste. Toss gently to coat; cover and marinate 2 hours. Serve with FLATBREAD. Slice the leftover CAKE and top it with light whipped cream.

Shopping List

lamb chops, butter, onion, slivered almonds, basmati rice, golden raisins, turmeric, cinnamon, coarse salt, unsalted chicken broth, fresh mint, vinaigrette, cucumbers, tomatoes, red onion, pepper, flatbread, light whipped cream.

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

Mix leftover potatoes with an egg, shape into patties, coat in flour and brown in olive oil in a small skillet until hot.

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

For heartier sandwiches, use 2 cans tuna.

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

Because spinach is mostly water, 1 pound fresh spinach reduces to 3/4 to 1 cup cooked.

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.

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