health

7 Day Menu Planner for April 05, 2020

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

Sunday: Family

Celebrate a family Easter with your ROAST CHICKEN, MASHED POTATOES and GRAVY. Alongside, GREEN BEANS with sliced mushrooms are perfect. Serve with DINNER ROLLS. For dessert, EASTER EGG COCONUT CUPCAKES are fun!

Plan

Save enough chicken for Monday; save enough cupcakes for Tuesday.

Shopping List

chicken to roast, potatoes, gravy, green beans, mushrooms, dinner rolls, butter, granulated sugar, eggs, cream of coconut (or light cream), coconut extract, vanilla extract, all-purpose flour, baking powder, salt, 2% milk, premade vanilla frosting, shredded coconut, green food coloring, egg-shaped malted milk candies.

EASTER EGG COCONUT CUPCAKES

Servings: makes 15 cupcakes

Prep time: 25 minutes

Cook time: 25 minutes; Cooling time: 5 minutes

  • 12 tablespoons butter, room temperature
  • 1 cup granulated sugar
  • 2 eggs plus 1 egg white
  • 1/2 cup cream of coconut (or 1/2 cup light cream plus 1/8 teaspoon coconut extract
  • 1/2 teaspoon coconut extract
  • 1/2 teaspoon vanilla extract
  • 1 1/2 cups all-purpose flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon regular salt
  • 1/4 cup 2% milk
  • 1 (16-ounce) container premade vanilla frosting
  • 1 1/2 cups shredded coconut
  • Green food coloring
  • 45 egg-shaped malted milk candies

Heat oven to 350 degrees. Line cupcake tins with 15 cupcake liners. With mixer on medium-high, beat butter and granulated sugar until light and fluffy, about 3 minutes. Add eggs, egg white, cream of coconut, coconut extract and vanilla extract and beat until creamy and blended. Add flour, baking powder and salt, and beat until just combined. Add milk and beat until a thick batter forms. Using a 1/2-cup scoop, divide batter evenly among prepared cupcake liners; bake 25 minutes or until tops are golden and toothpick inserted in centers comes out clean. Cool 5 minutes in pan. Transfer to wire rack and cool completely. Frost with pre-made frosting. Decorate with shredded coconut (tinted with green food coloring) and candies. (Recipe adapted from www.swirlsofflavor.com.)

Per cupcake: 431 calories, 4 grams protein, 21 grams fat (43% calories from fat), 11.8 grams saturated fat, 59 grams carbohydrate, 51 milligrams cholesterol, 287 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

CURRIED CHICKEN POTPIE using leftover chicken is easy, delicious and inexpensive. Serve it with a deli BROCCOLI SALAD. Add STRAWBERRIES for dessert.

Shopping List

canola oil, onion, carrots, unsalted chicken broth, flour, curry powder, coarse salt, golden delicious apple, frozen green peas, 2% milk, refrigerated pie crust, deli broccoli salad, strawberries.

CURRIED CHICKEN POTPIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 35 minutes

  • 1 teaspoon canola oil
  • 1 medium onion, chopped
  • 4 medium carrots, sliced
  • 2 cups cooked chopped chicken
  • 1 cup unsalted chicken broth
  • 1/4 cup flour
  • 2 teaspoons curry powder
  • 1/2 teaspoon coarse salt
  • 1 medium golden delicious apple, peeled, cored and cut into 1/2-inch pieces
  • 1/2 cup frozen green peas
  • 1/2 cup 2% milk
  • 1 refrigerated pie crust

Heat oven to 425 degrees. Heat canola oil in a large nonstick skillet on medium-high. Add onion and carrots and cook 4 minutes or until softened. Add chicken and cook 1 minute.

Meanwhile, whisk together broth, flour, curry powder and salt. Add to skillet and bring to a boil. Stir in apple. Reduce heat to medium and cook 2 minutes or until sauce is thickened, stirring constantly. Remove from heat. Stir in peas and milk. Pour into a 9-inch deep-dish pie plate. Lay the piecrust over the top; crimp or flute edges around the rim to seal tightly. Cut several small slits in crust so steam can escape. Place pie plate on cookie sheet and bake 20 to 25 minutes or until top of crust is golden. Slice and serve.

Per serving: 319 calories, 18 grams protein, 13 grams fat (36% calories from fat), 4.9 grams saturated fat, 33 grams carbohydrate, 45 milligrams cholesterol, 457 milligrams sodium, 3 grams fiber.

Tuesday: Budget

Even if it's a little warmer outside, CORN AND SAUSAGE CHOWDER will hit the spot. In a large pot, combine 1 (20- to 25-ounce) package refrigerated shredded hash-browned potatoes, 1 (14-ounce) can unsalted chicken broth and 2 cups frozen corn. Bring to a boil; reduce heat. Cover and simmer about 10 minutes or until potatoes are tender; stir occasionally. Slightly mash the potatoes. Stir in 2 cups 1% milk, 1 (14-ounce) package reduced-fat cooked sausage (halved lengthwise and sliced), and 1/3 cup sliced green onions; heat through. Add coarse salt, black pepper and hot pepper sauce to taste.

Serve with a SPINACH SALAD WITH MANDARIN ORANGES and add WHOLE-GRAIN ROLLS. Leftover CUPCAKES are dessert.

Plan

Bake 3 medium potatoes for Wednesday.

Shopping List

refrigerated shredded hash-browned potatoes, canned unsalted chicken broth, frozen corn, 1% milk, packaged reduced-fat cooked sausage, green onions, coarse salt, black pepper, hot pepper sauce, fresh spinach, mandarin oranges, whole-grain rolls.

Wednesday: Express

Make it quick tonight with TURKEY BURGERS on WHOLE-GRAIN BUNS topped with LETTUCE, TOMATOES, ONIONS and MUSTARD.

Serve with SPICY POTATO WEDGES: Heat oven to 425 degrees. Cut baking potatoes into wedges, coat with cooking spray and sprinkle with chili powder. Bake 15 minutes or until heated through.

For dessert, sprinkle sliced PEACHES with nutmeg.

Shopping List

ground turkey, whole-grain buns, lettuce, tomatoes, onions, mustard, baking potatoes, cooking spray, chili powder, peaches, nutmeg.

Thursday: Kids

Kids will like the mild flavor of SKILLET PASTA. In a large Dutch oven, cook 1 pound lean ground beef and 1 pound ground turkey breast for 8 minutes or until no longer pink; drain well. Return meat to skillet and add 3 cups water; bring to a boil. Stir in 8 ounces elbow macaroni. Reduce heat, cover, and simmer 10 to 15 minutes or until pasta is tender; stir often and drain. Mix in 3 cups no-salt-added red pasta sauce; sprinkle with 1 cup shredded part-skim mozzarella cheese, 1/4 cup freshly grated parmesan cheese and 1 (3- to 4-ounce) can sliced black olives (drained). Sprinkle with 1 more cup mozzarella and 1/4 cup parmesan. Cover and cook 4 minutes or until cheese melts.

Serve with halved CHERRY TOMATOES and any DIP. Add SOFT ROLLS. For dessert, APRICOT SUNDAES are perfect for the kids: Puree canned apricots and pour over vanilla ice cream.

Shopping List

lean ground beef, ground turkey breast, elbow macaroni, no-salt-added red pasta sauce, shredded part-skim mozzarella cheese, parmesan cheese, canned sliced black olives, cherry tomatoes, any dip for tomatoes, soft rolls, canned apricots, vanilla ice cream, crushed red pepper (if desired).

Friday: Meatless

You'll think the texture is meatlike, but it's the eggplant in EGGPLANT PARMESAN that surprises you. Serve the easy entree with MIXED GREENS with hard-cooked egg slices. Add ITALIAN BREAD. For dessert, make or buy BANANA PUDDING.

Plan

Marinate Saturday's pork tonight.

Shopping List

eggplant, garlic, Italian-style bread crumbs, parmesan cheese, rice, no-salt-added red pasta sauce, shredded part-skim mozzarella cheese, mixed greens, eggs, Italian bread, banana pudding.

EGGPLANT PARMESAN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 medium eggplant, peeled and sliced 1/2 inch thick (1 to 1 1/2 pounds)
  • 1 clove garlic, minced
  • 2 tablespoons water
  • 2/3 cup Italian-style bread crumbs
  • 3/4 cup grated parmesan cheese, divided
  • 3 cups cooked rice
  • 3 cups no-salt-added red pasta sauce
  • 1 1/2 cups shredded part-skim mozzarella cheese

Heat oven to 375 degrees. Place eggplant and garlic in a 9-by-13-inch microwave-safe baking dish; add water. Cover and microwave on high (100% power) 5 to 7 minutes or until tender; drain well. Combine bread crumbs with 2 tablespoons parmesan. Sprinkle eggplant with bread crumb mixture. In large bowl, combine rice, pasta sauce and remaining parmesan; spoon mixture evenly over eggplant. Sprinkle with mozzarella. Bake 20 minutes or until cheese is melted and lightly browned.

Per serving: 340 calories, 16 grams protein, 11 grams fat (29% calories from fat), 5.3 grams saturated fat, 44 grams carbohydrate, 24 milligrams cholesterol, 787 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Invite guests for ORANGE SESAME ROAST PORK TENDERLOIN. Place 2 (1-pound) pork tenderloins in a resealable plastic bag. In a small bowl, mix together 1/4 cup frozen orange juice concentrate, 4 cloves crushed garlic, 1/2 cup teriyaki sauce, 3 tablespoons sesame oil and 1/2 teaspoon freshly ground pepper. Pour half of marinade over pork, turn to coat evenly and refrigerate 8 hours; turn occasionally. Cover and reserve remaining marinade for basting.

Heat oven to 450 degrees. Remove tenderloins from bag; discard marinade. Place meat in shallow roasting pan; roast 20 minutes or until internal temperature is 145 degrees, basting occasionally with reserved marinade. Remove pork from oven; cover lightly with foil and let stand 5 minutes before slicing.

MOO GOO RICE goes well alongside. Add cooked sliced mushrooms and canned sliced water chestnuts (drained) to hot cooked rice; mix well. Serve with STEAMED SNOW PEAS and SOURDOUGH BREAD. Buy a BLUEBERRY PIE and top it with light whipped cream for dessert.

Shopping List

pork tenderloins, frozen orange juice concentrate, garlic, teriyaki sauce, sesame oil, pepper, rice, sliced mushrooms, canned sliced water chestnuts, snow peas, sourdough bread, blueberry pie, light whipped cream.

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 fresh cauliflower florets
  • 2 cups thin carrot strips
  • 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.

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