health

7 Day Menu Planner for February 23, 2020

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

Sunday: Family

Think of warm tropical breezes instead of cold February winds when you prepare CARIBBEAN ROAST PORK LOIN for the family. Heat oven to 350 degrees. In a small bowl, blend 1 teaspoon olive oil, 1 teaspoon pepper, 1/2 teaspoon nutmeg and 1/2 teaspoon cinnamon. Rub onto 1 (2-pound) boneless pork loin roast (trimmed of visible fat). Place in shallow pan; roast 20 minutes per pound or until internal temperature is 145 degrees. Remove from oven; let stand 5 minutes before slicing. Serve with POPPY SEED NOODLES (toss cooked egg noodles with poppy seeds and a little butter), SUGAR SNAP PEAS and DINNER ROLLS. Buy PEACH CRISP for dessert and top it with VANILLA ICE CREAM.

Plan

Save enough pork for Monday.

Shopping List

olive oil, pepper, nutmeg, cinnamon, boneless pork loin roast, egg noodles, poppy seeds, butter, sugar snap peas, dinner rolls, peach crisp, vanilla ice cream.

Monday: Heat and Eat

Make SAVORY PORK STIR-FRY with leftover pork. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 2 cups cooked (leftover) pork cut into strips and stir-fry 1 minute. Stir in 1 (16-ounce) package frozen stir-fry vegetables and 1 tablespoon water. Cover; cook 5 minutes or until vegetables are hot. Serve over BROWN RICE. Add CRUSTY BREAD. Munch on GINGERSNAPS for dessert.

Shopping List

canola oil, frozen stir-fry vegetables, brown rice, crusty bread, gingersnaps.

Tuesday: Budget

This ENCHILADA CASSEROLE is low in cost and mild enough for kids. Serve with a GRAPEFRUIT SALAD. Make instant CHOCOLATE PUDDING with 1% milk for dessert.

Plan

Save enough casserole for Wednesday.

Shopping List

cooking spray, enchilada sauce, ground turkey breast, onion, garlic, canned white beans, canned reduced-fat reduced-sodium condensed cream of mushroom soup, reduced-fat sour cream, cumin, dried oregano, corn tortillas, shredded sharp cheddar cheese, chipotle salsa, grapefruit, salad greens, instant chocolate pudding, 1% milk.

ENCHILADA CASSEROLE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 1 hour

  • 1 (10-ounce) can enchilada sauce, divided
  • 12 ounces ground turkey breast
  • 1 medium onion, chopped
  • 1 tablespoon minced garlic
  • 1 (15-ounce) can white beans, rinsed
  • 1 (10 3/4-ounce) can reduced-fat reduced-sodium condensed cream of mushroom soup
  • 1/2 cup reduced-fat sour cream, plus extra for garnish
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 12 (6-inch) corn tortillas
  • 1 cup (4 ounces) shredded sharp cheddar cheese
  • Chipotle (smoked jalapeno) salsa for garnish

Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Spread half of the enchilada sauce over bottom of dish; set aside. In a large nonstick skillet, cook turkey, onion and garlic 4 to 5 minutes or until turkey is no longer pink and onion is softened; drain. Add beans, soup, sour cream, cumin and oregano. Place 4 tortillas in baking dish on top of enchilada sauce, tearing to cover. Top with half the meat mixture and 1/3 cup cheese. Repeat once with 4 more tortillas, remaining meat and 1/3 cup cheese. Top with remaining 4 tortillas and remaining enchilada sauce. Cover tightly with foil that has been coated with cooking spray (to prevent it from sticking to top of casserole). Bake 45 minutes. Remove cover. Sprinkle with remaining cheese and bake, uncovered, 15 minutes or until cheese is melted. Serve immediately; garnish with sour cream and salsa.

Per serving: 389 calories, 26 grams protein, 12 grams fat (29 percent calories from fat), 5.8 grams saturated fat, 44 grams carbohydrate, 55 milligrams cholesterol, 687 milligrams sodium, 7 grams fiber.

Wednesday: Express

Enjoy an easy meal and heat the leftover ENCHILADA CASSEROLE tonight. Add a packaged MIXED GREEN SALAD. Buy CUPCAKES for dessert.

Shopping List

packaged mixed greens, cupcakes.

Thursday: Kids

Make BACON, LETTUCE, TOMATO AND GUACAMOLE WRAPS -- a new twist on an old favorite. Microwave 4 slices bacon 3 to 4 minutes on high (100 percent power); let stand until crisp. Spread 4 (8-inch) tortillas with reduced-fat cream cheese; top each tortilla with 2 tablespoons mild salsa and shredded lettuce; spread evenly. Place 1 bacon slice, some sliced tomato and 2 tablespoons guacamole on each tortilla and roll tightly. Serve with baked POTATO WEDGES (from frozen). The adults might like chili powder sprinkled on their potatoes. For dessert, fresh PINEAPPLE CHUNKS are kid-friendly.

Shopping List

bacon, tortillas, reduced-fat cream cheese, mild salsa, shredded lettuce, tomato, guacamole, frozen potato wedges, chili powder (if desired), fresh pineapple chunks.

Friday: Meatless

Enjoy this flavorful LEMONY LINGUINE BOWL for a no-meat dinner. Add ROMAINE SALAD on the side, along with FLATBREAD. APRICOTS are dessert.

Shopping List

panko bread crumbs, extra-virgin olive oil, parmesan cheese, lemon, garlic, table salt, pepper, linguine, fresh baby spinach, fresh basil, eggs (if desired), romaine, flatbread, apricots.

LEMONY LINGUINE BOWL

Servings: makes 2 servings (see NOTE)

Prep time: 15 minutes

Cook time: less than 5 minutes, plus linguine and eggs (if desired)

  • 2 tablespoons panko bread crumbs
  • 2 tablespoons plus 2 teaspoons extra-virgin olive oil
  • 1/4 cup grated parmesan cheese, plus extra for serving
  • 1 teaspoon grated lemon zest
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • 1/8 teaspoon table salt
  • 1/4 teaspoon pepper
  • 6 ounces linguine
  • 3 ounces (3 cups) fresh baby spinach
  • 2 tablespoons chopped fresh basil
  • 2 fried eggs (optional)
  • Toss panko with 2 teaspoons oil in bowl until evenly coated. Microwave 1 to 3 minutes, stirring frequently, until light golden brown; set aside to cool. In a small bowl, whisk remaining oil, parmesan, zest, juice, garlic, salt and pepper together; set aside. Cook linguine according to directions; reserving 1/4 cup cooking water, drain and return to pot. Stir in parmesan mixture and spinach, tossing 1 minute or until spinach is slightly wilted and pasta is coated; adjust consistency with reserved cooking water as needed and season with salt and pepper to taste. Divide among individual bowls, then sprinkle with bread crumbs and basil. Top with fried eggs if desired. Pass extra parmesan as you serve. (Adapted from "Bowls: Vibrant Recipes With Endless Possibilities," America's Test Kitchen.)

NOTE: Double recipe for 4 servings.

Per serving: 548 calories, 17 grams protein, 23 grams fat (37 percent calories from fat), 4.4 grams saturated fat, 70 grams carbohydrate, 9 milligrams cholesterol, 319 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Guests will want seconds of creamy RIGATONI AND CHICKEN. Cook 8 ounces rigatoni or another tube pasta according to directions; drain. Cut 8 ounces boneless skinless chicken breast into 1/2-inch slices and season with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in a large nonstick skillet. Add chicken and cook 1 1/2 minutes per side or until edges are lightly browned (see TIP). Stir in 3 1/2 to 4 ounces sliced shiitake mushrooms and cook 2 to 4 minutes or until softened. Add 1 cup fat-free half-and-half and cook 3 minutes or until mixture is reduced by half. Stir in 1/3 cup crumbled gorgonzola cheese and 1/4 cup freshly grated parmesan cheese. Simmer and stir 1 minute or until cheese melts. Toss hot pasta with sauce and divide among six plates. Garnish with extra parmesan and chopped parsley if desired.

Serve with an ITALIAN SALAD and CRUSTY ROLLS. Your guests will swoon over STRAWBERRY CREAM CHEESE CREAM PUFFS from a former Pillsbury Bake-Off finalist.

Tip

Guests will want seconds of creamy RIGATONI AND CHICKEN. Cook 8 ounces rigatoni or another tube pasta according to directions; drain. Cut 8 ounces boneless skinless chicken breast into 1/2-inch slices and season with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in a large nonstick skillet. Add chicken and cook 1 1/2 minutes per side or until edges are lightly browned (see TIP). Stir in 3 1/2 to 4 ounces sliced shiitake mushrooms and cook 2 to 4 minutes or until softened. Add 1 cup fat-free half-and-half and cook 3 minutes or until mixture is reduced by half. Stir in 1/3 cup crumbled gorgonzola cheese and 1/4 cup freshly grated parmesan cheese. Simmer and stir 1 minute or until cheese melts. Toss hot pasta with sauce and divide among six plates. Garnish with extra parmesan and chopped parsley if desired.

Serve with an ITALIAN SALAD and CRUSTY ROLLS. Your guests will swoon over STRAWBERRY CREAM CHEESE CREAM PUFFS from a former Pillsbury Bake-Off finalist.

Shopping List

rigatoni or another tube pasta, boneless skinless chicken breast, coarse salt, pepper, olive oil, shiitake mushrooms, fat-free half-and-half, crumbled gorgonzola cheese, parmesan cheese, parsley, Italian salad, crusty rolls, butter, flour, eggs, reduced-fat cream cheese, strawberry preserves, frozen whipped topping, powdered sugar.

STRAWBERRY CREAM CHEESE CREAM PUFFS

Servings: makes 12 servings

Prep time: 25 minutes

Cook time: 30 to 40 minutes; cooling time: about 20 minutes

  • 1 cup water
  • 1/2 cup butter
  • 1/4 teaspoon coarse salt
  • 1 cup flour
  • 4 eggs
  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1/2 cup strawberry preserves
  • 1 (8-ounce) container frozen whipped topping, thawed
  • 1 tablespoon powdered sugar

Heat oven to 400 degrees. Line large cookie sheet with parchment paper. In a 2-quart saucepan, heat water, butter and salt on medium-high until boiling. With wooden spoon, stir in flour. Reduce heat to low; beat vigorously about 1 minute or until mixture forms a ball. Remove from heat. Add 1 egg at a time, beating vigorously after each addition until mixture is smooth and glossy. Drop dough in 1/4 cup portions 3 inches apart on cookie sheet, forming 12 mounds. Bake 30 to 40 minutes or until puffed and golden. Remove from pan to cooling rack; prick side of each puff with tip of sharp knife to release steam. Cool completely, about 20 minutes.

Meanwhile, in medium bowl, beat cream cheese and preserves with electric mixer at medium speed until smooth. Fold in whipped topping until combined; refrigerate. Just before serving, cut each puff in half horizontally. Spoon about 1/3 cup cream cheese mixture into bottom half of each puff; place tops over filling. Sprinkle with sugar and serve immediately. Refrigerate remaining puffs.

Per serving: 265 calories, 5 grams protein, 17 grams fat (58 percent calories from fat), 11.2 grams saturated fat, 22 grams carbohydrate, 96 milligrams cholesterol, 213 milligrams sodium, no fiber.

health

7 Day Menu Planner for February 16, 2020

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

Sunday: Family

Go all out for the family and prepare GLAZED SAGE-ROASTED CHICKEN today. Serve the juicy bird with CREAMY RICE (toss hot cooked rice with reduced-fat sour cream and crumbled bacon). Add PETITE GREEN PEAS (from frozen) and a BAGUETTE. For dessert, top POUND CAKE (from frozen) with RASPBERRY SAUCE: In a blender, process 2 (10-ounce) packages frozen raspberries (thawed) with 2 teaspoons sugar. Strain and discard seeds. Chill 1 hour and spoon over cake.

Plan

Save enough chicken and raspberry sauce for Monday. Save enough cake for Wednesday.

Shopping List

roasting chicken, fresh sage, orange, canned apricot halves, orange juice concentrate, rice, reduced-fat sour cream, bacon, frozen petite green peas, baguette, frozen pound cake, frozen raspberries, sugar.

GLAZED SAGE-ROASTED CHICKEN

Servings: makes 10 servings from a 5-pound bird

Prep time: 15 minutes

Cook time: 2 to 2 1/2 hours; standing time: 20 minutes

  • 1 (5- to 7-pound) roasting chicken, giblets removed
  • 2 bunches fresh sage
  • 1 orange, quartered
  • 1 (15-ounce) can apricot halves
  • 1/2 cup orange juice concentrate

Heat oven to 350 degrees. Carefully slide your hand between skin and breast meat of chicken to loosen skin. Place 1 bunch sage leaves under skin. Place second bunch sage leaves and orange quarters into cavity of chicken. Tuck wing tips under and tie legs with kitchen string. Place on rack in roasting pan. Roast 2 to 2 1/2 hours or until thickest part of thigh registers 165 degrees. Meanwhile, drain apricots; reserve 1 cup juice (see NOTE). Discard remaining juice or store for another use. Mix apricot juice with orange juice concentrate; 1 hour into cooking time, pour mixture over chicken. Place apricots around chicken and continue roasting. Remove pan from oven, cover chicken loosely with foil and let stand 20 minutes before carving. Remove apricot halves and serve with chicken; remove skin and skim fat from drippings before serving.

NOTE: If necessary, add water to apricot juice to measure 1 cup.

Per serving (light meat): 219 calories, 34 grams protein, 4 grams fat (16 percent calories from fat), 1.1 grams saturated fat, 11 grams carbohydrate, 90 milligrams cholesterol, 81 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

Per serving (dark meat): 215 calories, 26 grams protein, 7 grams fat (31 percent calories from fat), 1.9 grams saturated fat, 11 grams carbohydrate, 139 milligrams cholesterol, 110 milligrams sodium, 1 gram fiber.

Monday: Budget

A good way to save money is to prepare CHICKEN AND POTATOES AU GRATIN using leftover chicken. On the side, HARVARD BEETS are good. Add a GREEN SALAD and SOURDOUGH BREAD. For dessert, spoon leftover RASPBERRY SAUCE over VANILLA ICE CREAM.

Plan

Save one casserole for Wednesday.

Shopping List

cooking spray, frozen hash-browned potatoes, canned condensed reduced-fat reduced-sodium cream of celery soup, reduced-fat sour cream, onion, 50% light sharp cheddar cheese, Harvard beets, salad greens, sourdough bread, vanilla ice cream.

CHICKEN AND POTATOES AU GRATIN

Servings: makes 8 servings (4 servings per casserole)

Prep time: less than 15 minutes

Cook time: 1 hour

  • 2 cups chopped or shredded cooked chicken
  • 2 pounds frozen hash-browned potatoes, thawed
  • 2 (10 3/4-ounce) cans condensed reduced-fat reduced-sodium cream of celery soup
  • 1 cup reduced-fat sour cream
  • 1 medium onion, chopped
  • 2 cups shredded 50% light sharp cheddar cheese, divided

Heat oven to 350 degrees. Coat two 8-by-8-inch baking dishes with cooking spray. In a large bowl, combine chicken, potatoes, soup, sour cream, onion and 1 cup cheese. Divide and spoon into baking dishes. Divide and sprinkle remaining cheese over each casserole. Cover and bake 40 minutes. Uncover and bake another 20 minutes or until cheese is browned. Serve one casserole; cover and refrigerate second dish for another meal.

Per serving: 318 calories, 23 grams protein, 12 grams fat (33 percent calories from fat), 6.3 grams saturated fat, 32 grams carbohydrate, 64 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.

Tuesday: Express

TACO NIGHT gets dinner on the table in a hurry. Buy some 90% lean ground beef, follow the directions on any reduced-sodium taco seasoning mix and fill your favorite taco shells with the mixture. Top the tacos with shredded lettuce, chopped tomatoes and diced avocados. Serve with vegetarian REFRIED BEANS. For dessert, make FLAN (from a mix).

Shopping List

90% lean ground beef, any reduced-sodium taco seasoning mix, taco shells, lettuce, tomatoes, avocados, vegetarian refried beans, flan mix.

Wednesday: Heat and Eat

Take a break. All you have to do tonight is reheat Monday's CHICKEN CASSEROLE and serve it with roasted fresh BRUSSELS SPROUTS. Add WHOLE-GRAIN ROLLS. Dessert is leftover CAKE with SLICED PEACHES.

Shopping List

fresh Brussels sprouts, whole-grain rolls, peaches.

Thursday: Kids

The kids always like SPAGHETTI AND MEATBALLS. Buy any meatballs and top the spaghetti with red pasta sauce. Sprinkle the combo with freshly grated PARMESAN CHEESE. Serve with GREEN BEANS and ITALIAN BREAD. Make instant CHOCOLATE PUDDING with 1% milk and stir in miniature marshmallows for a kid-pleaser.

Shopping List

any meatballs, spaghetti, red pasta sauce, parmesan cheese, green beans, Italian bread, instant chocolate pudding, 1% milk, miniature marshmallows.

Friday: Meatless

I never cared that EGG SALAD SANDWICHES were low-cost, because they're so delicious! Make your own and reduce the saturated fat by using more cooked egg whites than yolks, along with low-fat mayonnaise and coarse salt and pepper to taste. I always add a little sweet pickle relish, too. Spread the egg salad on toasted whole-grain bread and top with lettuce and sliced tomatoes. Serve with any NAVY BEAN SOUP. Fresh PINEAPPLE is good for dessert.

Shopping List

eggs, low-fat mayonnaise, coarse salt, pepper, sweet pickle relish, whole-grain bread, lettuce, tomatoes, navy bean soup, fresh pineapple.

Saturday: Easy Entertaining

Prepare KOREAN GRILLED BEEF SKEWERS for your guests. Place the skewers on a bed of coleslaw mix for a pretty presentation. Add packaged LONG-GRAIN AND WILD RICE with SLICED SUMMER YELLOW SQUASH and CRUSTY BREAD.

For dessert, impress the crowd with VANILLA ORANGES with CHOCOLATE. Toss sliced and peeled oranges with sugar and a dash of pure vanilla extract. Scatter semisweet miniature chocolate chips on each serving.

Shopping List

top sirloin beef steak, hoisin sauce, creamy peanut butter, lime, crushed red pepper, coleslaw mix, long-grain and wild rice, summer yellow squash, crusty bread, oranges, sugar, pure vanilla extract, semisweet miniature chocolate chips.

KOREAN GRILLED BEEF SKEWERS

Prep time: 15 minutes; marinating time: 30 minutes to 2 hours

Cook time: less than 10 minutes

  • 1 pound top sirloin beef steak, cut 1 inch thick
  • 4 tablespoons hoisin sauce, divided
  • 1/4 cup creamy peanut butter
  • 2 tablespoons fresh lime juice
  • 1/8 teaspoon crushed red pepper
  • 1/4 cup water

Cut beef crosswise into 1/4-inch strips. Combine 2 tablespoons hoisin sauce and beef in medium bowl; toss to coat. Cover and refrigerate 30 minutes to 2 hours. Meanwhile, combine remaining 2 tablespoons hoisin sauce, peanut butter, lime juice and crushed red pepper. Stir in water. Set aside. Soak eight 10-inch bamboo skewers in water 10 minutes; drain. Thread beef, weaving back and forth, onto each skewer. Place skewers on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 4 to 5 minutes for medium rare to medium, turning once. Serve with peanut sauce.

Per serving: 232 calories, 25 grams protein, 12 grams fat (46 percent calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 56 milligrams cholesterol, 159 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for February 09, 2020

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

Sunday: Family

Prepare your own BAKED TURKEY BREAST for the family today.

Alongside, PEAR-ALMOND COUSCOUS is perfect: In a medium saucepan, combine 1 (14-ounce) can unsalted chicken broth, 1/4 cup golden raisins, 1/4 teaspoon coarse salt, 1/4 teaspoon cumin and 1/4 teaspoon pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained pear halves (chopped), 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving.

Add steamed fresh GREEN BEANS and DINNER ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, unsalted chicken broth, golden raisins, coarse salt, cumin, pepper, canned pear halves, lemon, couscous, sliced almonds, fresh cilantro, butter, fresh green beans, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the leftover turkey for TOASTY TOMATOES AND TURKEY: Heat oven to 375 degrees. In a large bowl, combine 1 cup shredded (leftover) cooked turkey, 2 (14 1/2-ounce) cans diced undrained tomatoes with chilies, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated parmesan cheese and bake 10 more minutes or until cheese begins to brown.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

canned diced tomatoes with chilies, onion, bread, coarse salt, cooking spray, butter, parmesan cheese, fresh spinach, whole-grain rolls.

Tuesday: Budget

SAUSAGE AND APPLES is delicious on a cold winter's night. Fry 1 pound sausage links in a large skillet until cooked through, with no pink remaining (see NOTE). Meanwhile, core and slice 2 gala apples or other cooking apples into 1/2-inch wedges. Add to skillet and cook until apples are brown, soft and caramelized, but not mushy. Drain apples on a plate lined with paper towels, if necessary. Serve sausage and apples while hot. (Adapted from "Nathalie Dupree's Favorite Stories & Recipes" by Nathalie Dupree, Gibbs-Smith.)

NOTE: Prick skins before adding sausages to a cold pan, turn up heat and cook until deep brown; turn and repeat until brown all over. If more than 1/2 inch in diameter, add a bit of water to pan after initial browning to keep links from burning before sausage is cooked through. Cover if necessary to ensure sausages are thoroughly cooked.

Serve with HASH-BROWNED POTATOES (from frozen), a ROMAINE SALAD and RYE BREAD. For dessert, GINGER SNAPS are all you need.

Shopping List

sausage links, gala apples, frozen hash-browned potatoes, romaine, rye bread, ginger snaps.

Wednesday: Kids

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (from frozen). Pair them with CURLY FRIES (from frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, they'll love BANANA PUDDING made with 1% milk.

Tip

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (from frozen). Pair them with CURLY FRIES (from frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, they'll love BANANA PUDDING made with 1% milk.

Plan

If time permits, make tomorrow's POT ROAST SOUP tonight.

Shopping List

frozen lightly breaded chicken nuggets, frozen curly fries, fresh broccoli, bread sticks, banana pudding mix, 1% milk.

Thursday: Express

We're always in the mood for GRILLED CHEESE SANDWICHES, especially when we have them with POT ROAST SOUP. Add a packaged GREEN SALAD. For dessert, CHOCOLATE ICE CREAM is easy.

Plan

Save enough ice cream for Saturday.

Shopping List

bread, cheese, boneless beef shoulder roast, onions, canned diced tomatoes with green peppers and onions, frozen hash-browned potatoes, lower-sodium beef broth, garlic, dried thyme, coarse salt, black pepper, broccoli slaw, frozen peas, packaged green salad, chocolate ice cream.

POT ROAST SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 5 1/2 to 6 1/2 hours on high; 8 1/2 to 9 1/2 hours on low; standing time: 5 minutes

  • 1 (2- to 2 1/2-pound) boneless beef shoulder roast
  • 2 cups onions, chopped
  • 1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, with liquid
  • 1 cup frozen hash-browned potatoes
  • 1 cup lower-sodium beef broth
  • 1 tablespoon minced garlic
  • 1 teaspoon dried thyme
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 2 cups broccoli slaw
  • 1/2 cup frozen peas

Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and black pepper. Cover and cook on high 5 to 6 hours, or on low 8 to 9 hours, until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes before serving.

Per serving: 277 calories, 36 grams protein, 6 grams fat, (20 percent calories from fat), 2.5 grams saturated fat, 20 grams carbohydrate, 98 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

Friday: Meatless

Serve these highly seasoned SPICY BAKED POTATOES in shallow bowls to catch the jam-packed flavors. Add a MIXED GREEN SALAD and CORNBREAD (from mix). PLUMS are plum good for dessert.

Shopping List

baking potatoes, canola oil, onion, green or red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper if desired, shredded Monterey Jack cheese, reduced-fat sour cream, mixed greens, cornbread mix, plums.

SPICY BAKED POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes

  • 4 (8-ounce) baking potatoes
  • 1 teaspoon canola oil
  • 1 medium onion, coarsely chopped
  • 1 large green or red bell pepper, coarsely chopped
  • 1 teaspoon minced garlic
  • 1 (15- to 16-ounce) can chili beans in spicy sauce, with liquid
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon minced pickled jalapeno pepper, if desired
  • 1 cup shredded Monterey Jack cheese
  • Reduced-fat sour cream for garnish

Scrub potatoes and pierce with a fork. Place on triple-folded white paper towels and microwave on high for 6 minutes per pound (see NOTE). Wrap in fresh paper towels, then a terry towel and let stand 5 minutes. Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans with liquid, Worcestershire sauce and jalapeno pepper (if desired). Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.

NOTE: Use paper towels to absorb moisture; wrap the potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.

Per serving: 412 calories, 16 grams protein, 10 grams fat, (22 percent calories from fat), 5.6 grams saturated fat, 64 grams carbohydrate, 25 milligrams cholesterol, 647 milligrams sodium, 9 grams fiber.

Saturday: Easy Entertaining

Put TILAPIA FILLETS WITH CAPERS AND ALMONDS in your favorites file like we did. Serve the fish with ORZO to catch the sauce. Add steamed fresh CARROTS tossed with butter and minced parsley for a pretty plate. SOURDOUGH ROLLS go in the breadbasket. For dessert, top leftover ICE CREAM with crumbled MERINGUE COOKIES from the bakery.

Shopping List

flour, coarse salt, pepper, tilapia or flounder fillets, butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.

TILAPIA FILLETS WITH CAPERS AND ALMONDS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 3/4 cup flour
  • Coarse salt to taste
  • Freshly ground pepper to taste
  • 1 1/2 pounds tilapia (or flounder) fillets
  • 2 tablespoons butter, divided
  • 2 teaspoons olive oil, divided
  • 1/4 cup slivered almonds
  • 1/4 cup capers, drained
  • 1 lemon, sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour mixture, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.

Per serving: 334 calories, 38 grams protein, 15 grams fat, (39 percent calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 395 milligrams sodium, 2 grams fiber.

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