health

7 Day Menu Planner for March 29, 2020

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

Sunday: Family

Treat the family to a SPIRAL SLICED HAM and add BAKED SWEET POTATOES on the side. Split the potatoes and sprinkle with fresh orange juice and cinnamon. Add VEGETABLE GRATIN and BISCUITS. For dessert, buy a COCONUT CAKE.

Plan

Save enough ham for Monday and Wednesday and enough cake for Monday.

Shopping List

spiral sliced ham, sweet potatoes to bake, oranges, cinnamon, fresh broccoli florets, fresh cauliflower florets, carrots, zucchini, cooking spray, reduced-fat mayonnaise, shredded 50% light cheddar cheese, parmesan cheese, green onions, Dijon mustard, cayenne pepper, Italian-seasoned bread crumbs, biscuits, coconut cake.

VEGETABLE GRATIN

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 30 to 35 minutes

  • 2 cups fresh broccoli florets
  • 2 cups thin carrot strips
  • 2 cups fresh cauliflower florets
  • 2 cups sliced zucchini
  • 3/4 cup reduced-fat mayonnaise
  • 1 cup shredded 50% light cheddar cheese
  • 1/2 cup freshly grated parmesan cheese
  • 4 green onions, sliced
  • 2 tablespoons Dijon mustard
  • 1/4 teaspoon cayenne pepper
  • 3 tablespoons Italian-seasoned bread crumbs

Heat oven to 350 degrees. Microwave fresh vegetables 8 minutes on high (100% power); drain well. Arrange broccoli, cauliflower, carrots and zucchini in a 2-quart baking dish coated with cooking spray. Mix together mayonnaise, cheddar, parmesan, green onions, Dijon mustard and cayenne pepper. Spoon over vegetables. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until golden.

Per serving: 115 calories, 7 grams protein, 5 grams fat (35% calories from fat), 1.9 grams saturated fat, 12 grams carbohydrate, 10 milligrams cholesterol, 515 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

HAM PASTA SALAD makes good use of leftovers. Cook 8 ounces rotini (spiral) pasta according to directions; drain and return to pot. Stir in 2 cups diced (leftover) ham, 1/3 cup Italian dressing, 1 (14-ounce) can drained water-packed quartered artichokes and 1 (7 1/2-ounce) jar drained roasted red peppers (coarsely chopped). Toss to mix and serve with a LETTUCE WEDGE and BREAD STICKS. Slice leftover CAKE for dessert.

Shopping List

rotini pasta, Italian dressing, canned water-packed quartered artichokes, jar roasted red peppers, lettuce, bread sticks.

Tuesday: Budget

It's easy on the budget and tastes good, so BROCCOLI CHICKEN PARMESAN is a good choice for dinner. Heat 1 tablespoon canola oil in a nonstick skillet on medium. Add 1 pound sliced (1/4 inch thick) red potatoes. Cover and cook 10 minutes, stirring occasionally. Stir in 1 (10- to 12-ounce) can drained chicken breast (or 2 cups chopped cooked chicken breast) and 2 cups fresh broccoli florets; cook on medium 5 minutes or until hot. In a medium bowl, mix together 1 (10 3/4-ounce) can condensed less-sodium less-fat broccoli cheese soup (or plain cheese soup), 1/2 cup 1% milk and 1/4 teaspoon garlic powder; add to skillet. Sprinkle with 1/4 cup freshly grated parmesan cheese. Bring to a boil. Reduce heat to low; cover and cook 5 minutes or until heated through. Serve with MIXED GREENS and CRUSTY BREAD. PLUMS are dessert.

Shopping List

canola oil, red potatoes, canned or cooked chicken breast, broccoli florets, canned condensed less-sodium less-fat broccoli cheese soup or plain cheese soup, 1% milk, garlic powder, parmesan cheese, mixed greens, crusty bread, plums.

Wednesday: Kids

Kids will like the mild flavor of HAM AND SWISS POTATO BAKE. Heat oven to 400 degrees. Mix together 1 (4.6-ounce) package dehydrated julienne potatoes with cheese sauce mix and 2 1/2 cups boiling water in a 2-quart casserole dish. Stir in 2/3 cup 1% milk, 1 cup diced (leftover) ham and 2/3 cup shredded reduced-fat Swiss cheese. Bake uncovered for 50 minutes; sprinkle with 1/4 cup panko bread crumbs. Bake 10 to 14 more minutes or until golden. Add CARROT STICKS and CORNBREAD MUFFINS (from mix) alongside. Serve FRESH TROPICAL FRUIT for dessert.

Shopping List

dehydrated julienne potatoes with cheese sauce, 1% milk, shredded reduced-fat Swiss cheese, panko bread crumbs, carrots, cornbread muffin mix, fresh tropical fruit.

Thursday: Meatless

Try these ALL-AMERICAN PORTOBELLO "CHEESEBURGERS" for a no-meat meal and plenty of flavor. Serve with GREEN BEANS. FRESH PINEAPPLE is dessert.

Shopping List

portobello mushrooms, extra-virgin olive oil, sharp cheddar cheese, whole-grain hamburger buns, red onion, spring mix or other salad greens, fruit-sweetened or no-sugar-added ketchup, green beans, fresh pineapple.

ALL-AMERICAN PORTOBELLO "CHEESEBURGERS"

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 8 minutes

  • 4 large (5-inch) portobello mushrooms, stems removed
  • 2 teaspoons extra-virgin olive oil
  • 4 thin slices sharp cheddar cheese (3/4 ounce each)
  • 4 whole-grain hamburger buns, split
  • 1/2 medium red onion, thinly sliced
  • 2 cups packed fresh spring mix or other salad greens
  • 1/4 cup fruit-sweetened or no-sugar-added ketchup

Heat grill or grill pan on medium high. Rub rounded side of mushrooms with oil. Do not remove mushroom gills. Grill, rounded side down, 4 minutes or until grill marks form. Flip; top with cheese; grill 4 more minutes or until softened. If desired, transfer to cooling rack and allow excess liquid to drip for 2 minutes. Place on bottom bun portions. Top each with onion, 1/2 cup salad greens and bun tops; serve with ketchup. (Adapted from "Clean & Simple Diabetes Cookbook"; Jackie Nugent, RDN, CDN; American Diabetes Association.)

Per serving: 255 calories, 11 grams protein, 12 grams fat (39% calories from fat), 5.2 grams saturated fat, 30 grams carbohydrate, 22 milligrams cholesterol, 519 milligrams sodium, 5 grams fiber.

Friday: Express

Enjoy an easy dinner and serve any frozen LASAGNA. Add a packaged ITALIAN SALAD and GARLIC BREAD. Buy TAPIOCA PUDDING for dessert.

Shopping List

any frozen lasagna, packaged Italian salad, garlic bread, tapioca pudding.

Saturday: Easy Entertaining

Your guests will enjoy GRILLED ARCTIC CHAR AND SALADE NICOISE for its flavor and appearance. Serve with a ROMAINE SALAD. Add a BAGUETTE.

There were no leftovers when I served our guests CAPPUCCINO ICE CREAM PIE for dessert: In a mixing bowl, combine 1 (1.4-ounce) package sugar-free instant chocolate pudding mix, 1 to 2 teaspoons instant coffee granules, 1 cup 2% milk and 1 cup vanilla ice cream. Beat 2 minutes or until creamy and smooth. Stir in 1 cup light whipped topping and pour into a reduced-fat graham cracker pie crust. Chill 30 minutes or until firm. Slice and serve with additional whipped topping.

Shopping List

red potatoes, thin green beans (haricots verts), cooking spray, skinless Arctic char fillets, coarse salt, pepper, unsalted chicken broth, red wine vinegar, extra-virgin olive oil, shallot, Dijon mustard, Boston lettuce, cherry tomatoes, Nicoise olives, romaine, baguette, sugar-free instant chocolate pudding mix, instant coffee granules, 2% milk, vanilla ice cream, light whipped topping, reduced-fat graham cracker pie crust.

GRILLED ARCTIC CHAR AND SALADE NICOISE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: for vegetables: 24 minutes; for char: 4 minutes

  • 1 pound small red potatoes
  • 1/2 pound thin green beans (haricots verts)
  • 4 (5-ounce) skinless Arctic char fillets
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 tablespoons unsalted chicken broth
  • 2 tablespoons red wine vinegar
  • 2 teaspoons extra-virgin olive oil
  • 1 medium shallot, minced
  • 1 teaspoon Dijon mustard
  • 4 Boston lettuce leaves
  • 1/2 cup cherry tomatoes
  • 8 Nicoise olives

Cover potatoes with cold water in a medium pan; bring to a boil. Reduce heat to low; simmer 20 minutes or until tender. Remove with slotted spoon; reserve water. Cool potatoes, then slice 1/4 inch thick. Return water to a boil. Add green beans; cook 4 minutes or until tender. Drain; rinse under cold running water. Coat grill rack with cooking spray. Heat grill to medium-high. Sprinkle char with salt and pepper; coat with cooking spray. Grill fish 4 minutes or until just opaque in center. Transfer to cutting board.

For dressing, in a small bowl, whisk together broth, vinegar, oil, shallot and mustard.

Place char on platter; arrange potatoes, green beans, lettuce, tomatoes and olives beside fish; serve with dressing. Discard skin before eating.

Per serving: 343 calories, 35 grams protein, 10 grams fat (27% calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, no cholesterol, 356 milligrams sodium, 5 grams fiber.

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
  • 3/4 cup chopped onion
  • 1 (14-ounce) can unsalted chicken broth
  • 2 cups coarsely chopped cooked boneless skinless chicken breast halves
  • 1 (15-ounce) can no-salt-added diced tomatoes with liquid
  • 2 tablespoons sugar
  • 1/2 teaspoon black pepper
  • 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.

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