health

7 Day Menu Planner for March 22, 2020

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

Sunday: Family

Make family day special and prepare BROILED STEAK WITH CHEESY POLENTA AND PASTA SAUCE. Serve it with STEAMED SUGAR SNAP PEAS and ITALIAN BREAD. Buy a CHERRY COBBLER for dessert.

Plan

Save enough beef and cobbler for Monday.

Shopping List

yellow cornmeal, coarse salt, shredded part-skim mozzarella cheese, parmesan cheese, no-salt-added or regular red pasta sauce, dried Italian seasoning, garlic, pepper, top sirloin beef steak, fresh sugar snap peas, Italian bread, cherry cobbler.

BROILED STEAK WITH CHEESY POLENTA AND PASTA SAUCE

Servings: makes 6 servings

Prep time: about 10 minutes

Cook time: less than 15 minutes for polenta; 16 to 21 minutes for steak

  • FOR THE POLENTA:
  • 1 2/3 cups water
  • 2/3 cup yellow cornmeal
  • 1/2 teaspoon coarse salt
  • 1/4 cup shredded part-skim mozzarella cheese, divided
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1 cup no-salt-added or regular red pasta sauce
  • FOR THE STEAK:
  • 1 teaspoon dried Italian seasoning
  • 1 clove minced garlic
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • 1 boneless top sirloin beef steak, cut 1 inch thick (about 1 1/2 pounds)

In a 1-quart baking dish, combine water, cornmeal and salt. Cover and microwave on high (100% power) 6 to 8 minutes, stirring every 2 minutes. Stir in 2 tablespoons of each cheese. Sprinkle top with remaining cheese. Microwave, uncovered, on medium (50% power) 1 or 2 minutes, or until cheese is melted. Cover and let stand 5 minutes. Heat sauce; set aside.

Meanwhile, combine Italian seasoning, garlic, salt and pepper; press onto steak. Place steak on rack in broiler pan so surface is 3 to 4 inches from heat. Broil 16 to 21 minutes for medium-rare to medium, turning once. Carve steak. Serve with polenta and sauce.

Per serving: 220 calories, 25 grams protein, 6 grams fat (26 percent calories from fat), 2.6 grams saturated fat, 16 grams carbohydrate, 62 milligrams cholesterol, 399 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use Sunday's leftover beef for THAI BEEF SALAD. Whisk together 1/4 cup fresh lime juice, 2 tablespoons canola oil, 2 teaspoons sugar, 1 1/2 teaspoons minced jalapeno pepper, 1/2 teaspoon minced garlic and 1/2 teaspoon coarse salt. Add thinly sliced leftover steak, 4 cups fresh bean sprouts, 1 1/2 cups thinly sliced red bell pepper, 1 1/2 cups thinly sliced seeded cucumber and 1/4 cup fresh mint leaves (chopped); toss to mix. Line serving platter with 8 cups lettuce; spoon meat mixture on top and sprinkle with chopped peanuts. Serve with any deli SOUP and CRUSTY ROLLS. For dessert, heat the leftover COBBLER and add a small scoop of VANILLA ICE CREAM on the side.

Shopping List

limes, canola oil, sugar, jalapeno pepper, garlic, coarse salt, fresh bean sprouts, red bell pepper, cucumber, fresh mint, lettuce, peanuts, any deli soup, crusty rolls, vanilla ice cream.

Tuesday: Meatless

Pretty BAKED BROWN RICE WITH ROASTED RED PEPPERS AND ONIONS is perfect for a no-meat dinner. Add a SPINACH SALAD WITH EGG WEDGES and WHOLE-GRAIN ROLLS. Stir sliced bananas into BANANA PUDDING for dessert.

Shopping List

extra-virgin olive oil, onions, coarse salt, unsalted vegetable broth, long-grain brown rice, jar roasted red peppers, parsley, black pepper, parmesan cheese, lemons, fresh spinach, eggs, whole-grain rolls, bananas, banana pudding.

BAKED BROWN RICE WITH ROASTED RED PEPPERS AND ONIONS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 1 1/4 to 1 1/2 hours

  • 4 teaspoons extra-virgin olive oil
  • 2 onions, finely chopped
  • 1/2 teaspoon coarse salt, plus more to taste
  • 2 1/2 cups water
  • 1 cup unsalted vegetable broth
  • 1 1/2 cups long-grain brown rice, rinsed
  • 3/4 cup roasted red peppers, rinsed, patted dry and chopped
  • 1/2 cup minced fresh parsley
  • Black pepper to taste
  • Grated parmesan cheese
  • Lemon wedges

Heat oven to 375 degrees. Heat oil in Dutch oven on medium until shimmering. Add onions and 1/2 teaspoon salt; cook 12 to 14 minutes, stirring occasionally, or until softened and well browned. Stir in water and broth; bring to a boil. Stir in rice, cover and transfer pot to oven. Bake 65 to 70 minutes or until rice is tender and liquid is absorbed. Remove pot from oven. Sprinkle red peppers over rice, cover and let sit 5 minutes. Add parsley; fluff gently with fork to combine. Season with additional salt and pepper to taste. Serve with parmesan and lemon wedges. (Adapted from "The Complete Mediterranean Cookbook," America's Test Kitchen.)

Per serving: 328 calories, 7 grams protein, 7 grams fat (18 percent calories from fat), 1 gram saturated fat, 61 grams carbohydrate, no cholesterol, 51 milligrams sodium, 6 grams fiber.

Wednesday: Kids

Kids will like the sound (as well as the taste) of PIZZA DOGS. Cut diagonal slashes in 8 less-sodium less-fat hot dogs and cook them according to directions. Meanwhile, heat 1/2 cup pizza sauce. Serve the hot dogs on whole-grain buns and top with pizza sauce and shredded 50% light cheddar cheese. Add BAKED CHIPS and deli CARROT SALAD. Dessert is TROPICAL FRUIT.

Shopping List

less-sodium less-fat hot dogs, pizza sauce, whole-grain hot dog buns, shredded 50% light cheddar cheese, baked chips, deli carrot salad, tropical fruit.

Thursday: Budget

I adapted a family recipe for BRUNSWICK STEW to the microwave and never looked back. Serve the Virginia (and Georgia) favorite with a ROMAINE SALAD WITH RED ONION RINGS and BISCUITS. For dessert, PEACHES and OATMEAL COOKIES sound good.

Plan

Save enough cookies for Friday.

Shopping List

frozen succotash, onion, unsalted chicken broth, boneless skinless chicken breast halves, canned no-salt-added diced tomatoes, sugar, black pepper, cayenne pepper, coarse salt, dehydrated potatoes, romaine, red onion, biscuits, peaches, oatmeal cookies.

BRUNSWICK STEW

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 minutes

  • 1 (16-ounce) package frozen succotash, thawed
  • 1 (14-ounce) can unsalted chicken broth
  • 3/4 cup chopped onion
  • 2 cups coarsely chopped cooked boneless skinless chicken breast halves
  • 1 (15-ounce) can no-salt-added diced tomatoes with liquid
  • 1/4 teaspoon cayenne pepper
  • Coarse salt to taste
  • 1/4 cup dehydrated potatoes

In a 3-quart microwave-safe baking dish, place succotash and cover. Microwave on high (100% power) 4 minutes and drain. Put the chopped onion in a microwave-safe 1-cup measure; cover and cook on high 1 minute. Drain and add to the succotash. Add the chicken broth, cooked chicken, tomatoes with liquid, sugar, black and cayenne peppers and salt; mix well. Cover and cook on high 10 minutes, stirring halfway through. (From now on, leave the dish covered for a thinner stew or uncovered for thicker.) Stir in the dehydrated potatoes to thicken and cook on medium (50% power) for 10 minutes, stirring once or twice. Serve.

Per serving: 308 calories, 28 grams protein, 4 grams fat (10 percent calories from fat), 0.9 gram saturated fat, 41 grams carbohydrate, 60 milligrams cholesterol, 178 milligrams sodium, 6 grams fiber.

Friday: Express

Make MEATBALL SANDWICHES on hoagie rolls for a quick meal. Buy the meatballs already prepared, top with no-salt-added or regular marinara sauce and add freshly grated parmesan cheese. Serve with STEAMED PEAS AND CARROTS (from frozen). Munch on leftover COOKIES for dessert.

Shopping List

hoagie rolls, meatballs, no-salt-added or regular marinara sauce, parmesan cheese, frozen peas and carrots.

Saturday: Easy Entertaining

Your guests will like the flavor of DILLED HALIBUT WITH VEGETABLES, and you'll like the simplicity. Heat oven to 450 degrees. Coat 4 (12-by-18-inch) pieces of foil with cooking spray. Center several lemon slices on each sheet. Place 4 (4- to 6-ounce) halibut fillets on lemons. Sprinkle halibut with coarse salt and pepper. Cut into thin strips 1/2 medium zucchini, 1/2 yellow squash, 1 medium carrot and 1 medium onion; combine vegetables. Divide vegetable mix to top each fillet. Sprinkle each portion with 3/4 teaspoon fresh dill (or 1/4 teaspoon dried). Bring up foil sides; double-fold top and ends to seal, leaving room for heat to circulate. Bake 15 to 18 minutes on a baking sheet. When ready to serve, open packet away from your face to allow steam to escape. Serve the colorful entree with ROASTED RED POTATOES, MIXED GREENS and WHOLE-GRAIN ROLLS. Buy a CHEESECAKE for dessert.

Shopping List

cooking spray, lemons, halibut fillets, coarse salt, pepper, zucchini, yellow squash, carrot, onion, fresh or dried dill, red potatoes, mixed greens, whole-grain rolls, cheesecake.

health

7 Day Menu Planner for March 15, 2020

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

Sunday: Family

Treat the family like royalty and serve them GARLIC HERB ROAST PORK. Add MASHED POTATOES, steamed fresh BROCCOLI SPEARS, a RED-TIPPED LETTUCE SALAD and DINNER ROLLS. Top fat-free VANILLA ICE CREAM with STRAWBERRIES for dessert.

Plan

Save enough pork and strawberries for Monday and enough ice cream for Tuesday.

Shopping List

boneless pork loin center roast, garlic, coarse salt, fresh or dried sage, fresh or dried rosemary, black pepper, olive oil, potatoes to mash, fresh broccoli, red-tipped lettuce, dinner rolls, fat-free vanilla ice cream, strawberries.

GARLIC HERB ROAST PORK

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 30 minutes; standing time: 10 minutes

  • 2 pounds boneless pork loin center roast
  • 4 cloves garlic, crushed
  • 1 teaspoon coarse salt
  • 1 tablespoon minced fresh sage, or 2 teaspoons dried
  • 2 teaspoons minced fresh rosemary, or 1 teaspoon dried
  • 3/4 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil


Heat oven to 450 degrees. Pat pork dry with paper towels; place in shallow roasting pan. In small bowl, stir together garlic, salt, sage, rosemary, pepper and olive oil to make a paste. Rub paste over all surfaces of pork loin; place in oven and roast for 15 minutes. Lower oven temperature to 300 degrees and roast for another 15 to 20 minutes or until internal temperature is 145 degrees. Remove from oven, tent loosely with foil and let rest 10 minutes before slicing to serve.

Per serving: 171 calories, 20 grams protein, 9 grams fat (49 percent calories from fat), 3.1 grams saturated fat, 1 gram carbohydrate, 51 milligrams cholesterol, 270 milligrams sodium, no fiber.

Monday: Heat and Eat

Warm the leftover PORK for an easy meal. Toss cooked GREEN PEAS (from frozen) with RICE and stir in some chopped FRESH MINT. Add WHOLE-GRAIN ROLLS. Leftover STRAWBERRIES are dessert.

Shopping List

frozen green peas, rice, fresh mint, whole-grain rolls.

Tuesday: Express

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups cooked diced chicken (from a rotisserie chicken or other cooked chicken) and 2 cups tabbouleh from the deli. Toss them both with a ranch salad kit, using half the salad dressing. Mix in some toasted chopped walnuts. Serve with WHOLE-GRAIN ROLLS. Scoop leftover ICE CREAM for dessert.

Shopping List

cooked chicken, deli tabbouleh, ranch salad kit, chopped walnuts, whole-grain rolls.

Wednesday: Budget

SALSA VERDE CHICKEN will save some money in a tasty way. Serve the easy entree over hot cooked BROWN RICE. Add deli COLESLAW and GARLIC BREAD. How about PEACHES for dessert?

Shopping List

boneless skinless chicken thighs, less-sodium taco seasoning mix, jar salsa verde, cilantro, avocado, brown rice, deli coleslaw, garlic bread, peaches.

SALSA VERDE CHICKEN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 7 hours

  • 2 pounds trimmed boneless skinless chicken thighs (cut into chunks)
  • 1 (1-ounce) packet less-sodium taco seasoning mix
  • 1 (16-ounce) jar salsa verde
  • Chopped cilantro and diced avocado for garnish

In a large bowl, combine chicken and seasoning mix; toss to coat. Arrange in a 4-quart or larger slow cooker. Spoon salsa verde over chicken. Cook 7 hours on low. Garnish with cilantro and avocado.

Per serving: 227 calories, 25 grams protein, 9 grams fat (37 percent calories from fat), 2.4 grams saturated fat, 8 grams carbohydrate, 141 milligrams cholesterol, 575 milligrams sodium, no fiber.

Thursday: Meatless

Keep that slow cooker working with LENTIL AND VEGETABLE STEW. Serve with MIXED GREENS and SOURDOUGH BREAD. Instant VANILLA PUDDING made with 1% milk and sprinkled with nutmeg is an easy dessert.

Shopping List

dried lentils, acorn squash, no-salt-added or regular marinara sauce, green bell pepper, baking potato, onion, garlic, frozen cut green beans, olive oil, mixed greens, sourdough bread, instant vanilla pudding, 1% milk, nutmeg.

LENTIL AND VEGETABLE STEW

Servings: makes 14 1-cup servings

Prep time: 15 minutes

Cook time: 8 to 9 hours on low

  • 1 1/2 cups dried lentils
  • 3 cups water, plus 1/2 cup if needed
  • 1 small acorn squash (about 1 1/4 pounds), peeled, seeded and cut into 1-inch pieces
  • 2 cups no-salt-added or regular marinara sauce
  • 1 medium green bell pepper, cut into 1-inch pieces
  • 1 medium baking potato, cut into 1-inch pieces
  • 1 small onion, chopped
  • 1 teaspoon minced garlic
  • 1 (10-ounce) package frozen cut green beans
  • 1 tablespoon olive oil

Combine lentils and 3 cups water in a 4-quart or larger slow cooker. In a large bowl, combine squash, marinara sauce, bell pepper, potato, onion and garlic; mix well. Add to slow cooker. Cook on low 7 hours; add green beans and oil. If too thick, stir in additional water. Cook 1 more hour or until lentils and vegetables are done.

Per cup: 131 calories, 8 grams protein, 1 gram fat (9 percent calories from fat), no saturated fat, 24 grams carbohydrate, no cholesterol, 56 milligrams sodium, 5 grams fiber.

Friday: Kids

HAM, PROVOLONE AND PINEAPPLE MELT will satisfy kids and adults, too. Spread one side of 8 slices whole-grain bread with 1/2 teaspoon butter each. Place 4 slices bread, buttered side down, on griddle. Add 4 thin slices provolone cheese, 4 well-drained pineapple rings and 4 thin slices ham. Add second slices of bread, buttered side up. Cook at medium 3 to 4 minutes per side or until bread is toasted and cheese is melted. Serve with VEGETARIAN BAKED BEANS. Dip APPLE SLICES in VANILLA YOGURT for dessert.

Shopping List

whole-grain bread, butter, provolone cheese, pineapple rings, sliced ham, vegetarian baked beans, apples, vanilla yogurt.

Saturday: Easy Entertaining

Invite guests for ZESTY SHRIMP WITH GARLIC AND TOMATOES. Heat oven to 375 degrees. In a 1 1/2-quart baking dish, combine 1 pound peeled and deveined shrimp with tails, 1 pint grape tomatoes (halved lengthwise), 1 packet (3/4-ounce) zesty Italian salad dressing mix, 1/4 cup dry white wine, 4 tablespoons melted butter, 1 tablespoon chopped garlic and 1/4 teaspoon coarse salt; toss ingredients. Bake 20 minutes or until shrimp are pink and cooked through. Serve over ANGEL HAIR PASTA. Add SUGAR SNAP PEAS and a BAGUETTE. ALMOND COOKIES served with RASPBERRY SORBET make the perfect dessert.

Shopping List

uncooked peeled and deveined shrimp with tails, grape tomatoes, packet zesty Italian salad dressing mix, dry white wine, butter, garlic, coarse salt, angel hair pasta, sugar snap peas, baguette, almond cookies, raspberry sorbet.

health

7 Day Menu Planner for March 08, 2020

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

Sunday: Family

Our extended family couldn't get enough of CHICKEN WITH OLIVES AND PEAS. Serve the easy, flavor-packed entree over RICE. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Cook enough rice and save enough pie for Wednesday.

Shopping List

baking potatoes, green bell pepper, onion, no-salt-added tomato sauce, unsalted chicken broth, pimiento-stuffed olives, garlic, olive oil, no-salt-added tomato paste, coarse salt, pepper, bay leaves, bone-in skinless chicken thighs and drumsticks, frozen green peas, rice, red-tipped lettuce, whole-grain rolls, Boston cream pie.

CHICKEN WITH OLIVES AND PEAS

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: 6 hours on low; 1 hour on high

  • 3 medium baking potatoes, peeled and cut into bite-size pieces
  • 1 large green bell pepper, cut into thin strips
  • 1 medium onion, chopped
  • 1 (15-ounce) can no-salt-added tomato sauce
  • 1/2 cup unsalted chicken broth
  • 1/2 cup pimiento-stuffed olives
  • 1 1/2 tablespoons minced garlic
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon no-salt-added tomato paste
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 small bay leaves, broken in half
  • 3 to 3 1/2 pounds bone-in skinless chicken thighs and drumsticks (about 6 each)
  • 1 1/2 cups frozen green peas

In a 4-quart or larger slow cooker, combine potatoes, bell pepper, onion, tomato sauce, broth, olives, garlic, olive oil, tomato paste, coarse salt, pepper and bay leaves; mix well. Add chicken and mix well. Cover and cook on low 6 hours; add peas and cook 1 hour on high or until chicken is cooked through and potatoes are tender. Discard bay leaves and serve.

Per serving: 334 calories, 33 grams protein, 13 grams fat (34 percent calories from fat), 2.9 grams saturated fat, 22 grams carbohydrate, 162 milligrams cholesterol, 469 milligrams sodium, 4 grams fiber.

Monday: Kids

The kids will be happy when you serve them RANCH SKILLET SUPPER. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound ground turkey breast and cook 4 minutes or until no longer pink. Stir in 1 (8-ounce) package seasoned rice and black beans, 1 (10-ounce) can diced tomatoes with green chilies (mild), 2 cups frozen corn and 2 3/4 cups water. Bring to boil; reduce heat, cover and simmer 20 minutes or until water is absorbed. Sprinkle with chopped fresh cilantro and 1 cup shredded 50 percent reduced-fat cheddar cheese.

Serve with CARROTS STICKS and add CORNBREAD (from a mix). Make GINGER ICE CREAM SANDWICHES for dessert. Spread 1 1/2 tablespoons fat-free vanilla ice cream on flat side of small (1 3/4-inch diameter) gingersnap cookies; top ice cream with second cookie. Roll sides in chopped, crystallized ginger or any finely chopped nuts. Wrap individually and freeze until firm.

Shopping List

canola oil, ground turkey breast, packaged seasoned rice and black beans, canned diced tomatoes with green chilies (mild), frozen corn, fresh cilantro, 50 percent reduced-fat cheddar cheese, carrot sticks, cornbread mix, fat-free vanilla ice cream, small gingersnap cookies, chopped crystallized ginger or any finely chopped nuts.

Tuesday: Entertaining

Celebrate St. Patrick's Day with friends and make LUCK O' THE IRISH STEW. Serve with a LETTUCE WEDGE and RYE BREAD.

GREEN OMBRE CUPCAKES top off your meal. Prepare 1 (2-layer size) box white cake mix as directed on package using whole eggs. Stir in 2 teaspoons pure vanilla extract. Divide batter evenly into 2 bowls. Stir 3/4 teaspoon green food color into one bowl, tinting to dark green. Stir 15 drops into second bowl for medium green. Spoon heaping 1 tablespoon dark green batter into 18 paper-lined muffin cups; spread gently. Repeat with medium green batter, spreading over dark batter. Bake as directed on package; cool on wire rack.

For frosting, beat 2 sticks softened butter and 2 teaspoons vanilla until light and fluffy. Gradually add 1 (16-ounce) package powdered sugar, then 2 tablespoons (any) milk; beat until light and fluffy. Stir in 3 drops green food color. Frost cupcakes.

Shopping List

boneless lamb or boneless beef chuck roast, lower-sodium beef broth, onions, black pepper, bay leaf, potatoes, carrots, dried thyme, dried basil, flour, coarse salt, lettuce, rye bread, white cake mix, eggs, pure vanilla extract, green food color, butter, powdered sugar, any milk.

LUCK O' THE IRISH STEW

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 1 1/2 hours

  • 1 pound boneless lamb or boneless beef chuck roast, well-trimmed and cut into 3/4-inch pieces
  • 4 cups lower-sodium beef broth
  • 2 medium onions, cut into wedges
  • 1/4 teaspoon black pepper
  • 1 bay leaf
  • 4 medium potatoes, peeled and cut into quarters (about 1 1/2 pounds)
  • 6 medium carrots, cut into 1/2-inch slices
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried basil
  • 1/2 cup cold water
  • 1/4 cup flour
  • Coarse salt to taste

In a large saucepan, combine meat, broth, onions, pepper and bay leaf. Bring to boil; reduce heat. Cover and simmer 45 minutes; skim fat. Add potatoes, carrots, thyme and basil. Bring to boil; reduce heat. Cover and simmer 30 to 35 minutes or until vegetables are tender. Discard bay leaf.

In small bowl, stir together water and flour. Add to stew. Cook and stir until thickened and bubbly. Season to taste with salt and additional pepper.

Per serving: 382 calories, 29 grams protein, 6 grams fat (15 percent calories from fat), 2.1 grams saturated fat, 52 grams carbohydrate, 65 milligrams cholesterol, 588 milligrams sodium, 9 grams fiber.

Wednesday: Meatless

Make this colorful SANTA FE SALAD for your no-meat dinner. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 medium green bell pepper (cut into thin strips) and 1 thinly sliced medium onion; cook 5 minutes or until softened. Add 1 cup salsa, 1 (15-ounce) can rinsed reduced-sodium kidney beans, 1 (11-ounce) can drained Mexican-style corn, and 1 1/2 cups cooked (leftover) rice. Cook 5 minutes on medium-high or until thoroughly heated.

For each serving, place 1 cup torn lettuce on 4 serving plates. Surround lettuce with baked tortilla chips. Top with the warm vegetable/rice mixture. Sprinkle each serving with 2 tablespoons shredded 50 percent reduced-fat cheddar cheese.

Serve with TOMATO BROTH (mix tomato juice with unsalted vegetable broth and heat). Slice the leftover PIE for dessert.

Shopping List

canola oil, green bell pepper, onion, salsa, canned reduced-sodium kidney beans, canned Mexican-style corn, lettuce, baked tortilla chips, 50 percent reduced-fat cheddar cheese, tomato juice, unsalted vegetable broth.

Thursday: Budget

Introduce the family to lower-fat bison with this easy MEATLOAF. Heat oven to 350 degrees. In a large bowl, mix together 1 (15-ounce) can rinsed and slightly mashed reduced-sodium white beans, 1 pound ground bison (or 95 percent lean ground beef), 1 (8-ounce) can no-salt-added tomato sauce, 1/2 cup dry bread crumbs, 1 finely chopped carrot and 1 egg. Shape into a loaf and place in a nonstick foil-lined shallow baking dish. Spread top with 1/3 cup drained salsa. Bake 1 hour or until internal temperature reaches 160 degrees.

Serve with BAKED POTATOES, FRESH BROCCOLI with any shredded cheddar cheese and CRUSTY BREAD. Fresh ORANGE SECTIONS are dessert.

Plan

Save enough meatloaf and bake enough potatoes for Friday.

Shopping List

canned reduced-sodium white beans, ground bison or 95 percent lean ground beef, canned no-salt-added tomato sauce, dry bread crumbs, carrot, egg, salsa, baking potatoes, fresh broccoli, any cheddar cheese, crusty bread, oranges.

Friday: Heat and Eat

Make MEATLOAF SANDWICHES ON WHOLE-GRAIN BREAD tonight. Slice and warm the leftover meatloaf. Spread the bread with low-fat mayonnaise, add the loaf and top with a lettuce leaf. Cut the leftover potatoes into POTATO WEDGES, coat with cooking spray, sprinkle with paprika and bake in a 425-degree oven until hot. Add deli COLESLAW to the meal. Halve KIWIFRUIT for dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, cooking spray, paprika, deli coleslaw, kiwifruit.

Saturday: Easy Entertaining

Treat your guests to CITRUS LAMB CHOPS. Serve COUSCOUS and SUGAR SNAP PEAS alongside. Add a MIXED GREENS SALAD and BAGUETTES. For dessert, buy a COCONUT LAYER CAKE.

Shopping List

garlic, olive oil, loin lamb chops, butter, shallots, oranges, dry white vermouth or unsalted chicken broth, Herbes de Provence, coarse salt, freshly ground black pepper, couscous, sugar snap peas, salad greens, baguettes, coconut layer cake.

CITRUS LAMB CHOPS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 cloves garlic, chopped
  • 1 tablespoon olive oil
  • 4 loin lamb chops, 3/4-inch thick
  • 1 tablespoon butter
  • 1/4 cup minced shallots
  • 1/3 cup freshly squeezed orange juice
  • 2 tablespoons dry white vermouth or unsalted chicken broth
  • 1 orange, peeled and cut into sections
  • 1 teaspoon dried Herbes de Provence
  • Coarse salt and freshly ground black pepper to taste

Heat broiler. In a small bowl, mix garlic and oil. Rub mixture evenly on both sides of chops. Broil 3 minutes per side for medium-rare.

Meanwhile, in a small skillet, melt butter on medium. Add shallots and cook 3 minutes. Stir in orange juice and vermouth or broth; bring to boil. Boil 10 seconds or until slightly reduced. Remove from heat. Stir in the oranges and Herbes de Provence. Return to heat briefly to warm the fruit. Season chops with salt and pepper to taste. Place each chop on dinner plate and spoon sauce over chop. Serve immediately.

Per serving: 235 calories, 19 grams protein, 12 grams fat (47 percent calories from fat), 4.4 grams saturated fat, 10 grams carbohydrate, 66 milligrams cholesterol, 126 milligrams sodium, 1 gram fiber.

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