health

7 Day Menu Planner for April 12, 2020

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

Sunday: Family

Introduce the family to the flavors of Greece with HONEY-LEMON RACK OF LAMB. Serve with RICE tossed with chopped fresh mint. Add GREEN PEAS (from frozen) and CRUSTY ROLLS to accompany the meal.

Dessert is AMBROSIA TOWERS: Mix together 1 1/2 cups fat-free vanilla yogurt with 1 (8-ounce) can drained crushed pineapple. Spoon 2 tablespoons of mixture into 4 tall stem glasses; top with a few banana slices, 2 more tablespoons yogurt mixture, some mandarin orange sections and the remaining yogurt mixture. Add toasted shredded coconut and fresh strawberries for garnish.

Tip

To toast coconut: Heat oven to 350 degrees; spread coconut on baking sheet and bake 5 to 10 minutes or until golden. Watch carefully!

Plan

Save enough coconut for Monday.

Shopping List

lamb rib roasts, garlic, honey, light brown sugar, lemons, garlic powder, coarse salt, fresh mint, walnuts, rice, frozen green peas, crusty rolls, fat-free vanilla yogurt, canned crushed pineapple, bananas, mandarin oranges, shredded coconut, fresh strawberries.

HONEY-LEMON RACK OF LAMB

Servings: makes 4 to 5 servings (each 3 ounces cooked weight)

Prep time: 15 minutes

Cook time: 30 minutes; standing time: 5 to 10 minutes

  • 2 to 2 1/2 pounds well-trimmed lamb rib roasts
  • 2 cloves garlic, sliced
  • 1/3 cup honey
  • 1/4 cup packed light brown sugar
  • 1/4 cup fresh lemon juice
  • 1/4 teaspoon coarse salt
  • 1 teaspoon lemon zest (yellow part only)
  • 1 tablespoon chopped fresh mint
  • 1/4 cup finely chopped walnuts

Heat oven to 350 degrees. Cut 1-inch-deep slits in lamb; insert garlic slices. Place lamb in shallow roasting pan. In a small saucepan, combine honey, brown sugar, lemon juice, garlic powder and salt; cook over low heat until bubbly, stirring until sugar dissolves. Remove from heat; stir in lemon zest, mint and walnuts. Spoon glaze over lamb. Bake 30 minutes or until internal temperature reaches 135 degrees; baste occasionally. Remove from oven; let stand 5 to 10 minutes. Slice and serve.

Per serving: 356 calories, 21 grams protein, 14 grams fat (34 percent calories from fat), 3.7 grams saturated fat, 39 grams carbohydrate, 64 milligrams cholesterol, 197 milligrams sodium, 1 gram fiber.

Monday: Budget

Lean ground beef is always a budget-stretcher, and these MEATBALL SUBS are a tasty way to save money. Serve with BAKED CHIPS and STEAMED MIXED VEGETABLES (from frozen). Top some PEACHES with leftover COCONUT for dessert.

Plan

Save enough meatballs for Tuesday and enough peaches for Thursday.

Shopping List

96% lean ground beef, seasoned dry bread crumbs, eggs, coarse salt, pepper, cooking spray, red pasta sauce, crusty Italian bread rolls (5 to 6 inches each), giardiniera (if desired), baked chips, frozen mixed vegetables, peaches.

MEATBALL SUBS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound 96% lean ground beef
  • 1/4 cup seasoned dry bread crumbs
  • 2 egg whites or 1 egg, beaten
  • 2 tablespoons water
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 2 cups red pasta sauce
  • 4 crusty Italian bread rolls (5 to 6 inches each)
  • 4 tablespoons giardiniera, drained (optional)

Heat oven to 400 degrees. Combine ground beef, bread crumbs, egg, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into 12 (2-inch) meatballs. Place on rack in broiler pan coated with cooking spray. Bake 18 to 20 minutes. Heat pasta sauce according to directions in medium saucepan. Add hot cooked meatballs to sauce; stir to coat evenly. Divide meatballs and sauce evenly among split rolls. Top each with giardiniera, if desired.

Per serving: 472 calories, 37 grams protein, 11 grams fat (22 percent calories from fat), 3.5 grams saturated fat, 55 grams carbohydrate, 109 milligrams cholesterol, 921 milligrams sodium, 4 grams fiber.

Tuesday: Heat and Eat

Use leftover meatballs for your TACOS tonight. Fill taco shells with crumbled meatballs and top with chopped tomatoes, shredded lettuce and reduced-fat sour cream. Serve with canned reduced-sodium PINTO BEANS garnished with chopped onion. Dessert is FLAN (from mix).

Shopping List

taco shells, tomatoes, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans, onion, flan mix.

Wednesday: Meatless

We served this CHEESY PASTA WITH MUSHROOMS to our guests -- it's that good. Add a SPINACH SALAD and GARLIC BREAD. Dessert can be as light as fresh TROPICAL FRUIT.

Shopping List

bow-tie pasta, olive oil, assorted or white sliced fresh mushrooms, coarse salt, pepper, unsalted vegetable broth, packaged garlic-and-herb spreadable cheese, fresh parsley, fresh spinach, garlic bread, fresh tropical fruit.

CHEESY PASTA WITH MUSHROOMS

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: less than 15 minutes, plus pasta

  • 12 ounces bow-tie pasta
  • 1 tablespoon olive oil
  • 1 pound assorted or white fresh mushrooms, sliced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 cup no-salt-added vegetable broth
  • 1 (4-ounce) package garlic-and-herb spreadable cheese
  • Chopped fresh parsley for garnish

Cook pasta according to directions. Meanwhile, in a large nonstick skillet, heat olive oil on medium-high. Add mushrooms; sprinkle with salt and pepper. Cook 8 minutes or until lightly browned, stirring occasionally. Stir in broth and cheese; heat through, stirring to combine. Drain pasta. Add pasta to sauce and toss to mix. Garnish with parsley.

Per serving: 350 calories, 13 grams protein, 8 grams fat (20 percent calories from fat), 3 grams saturated fat, 57 grams carbohydrate, 16 milligrams cholesterol, 356 milligrams sodium, 3 grams fiber.

Thursday: Express

Let the frozen section of the supermarket do the work for you tonight. Check out the FROZEN ENTREES and pick your family's favorite -- or try something new. Stop by the produce section and pick up some fresh vegetables to add to your selection. Add packaged SALAD GREENS while you're there. BROWNIES from the bakery, topped with leftover PEACHES and light whipped cream, end your easy meal.

Shopping List

family-size frozen entree, assorted fresh vegetables, packaged salad greens, bakery brownies, light whipped cream.

Friday: Kids

Call your gang for PENNE CASSEROLE tonight. Heat oven to 350 degrees. Cook 4 cups penne (or another shape) pasta according to directions; drain. Meanwhile, cook 1/2 pound bulk Italian sausage 4 minutes on medium or until no longer pink; drain. In a 2 1/2-quart casserole dish, mix cooked pasta, cooked sausage, 3 cups no-salt-added red pasta sauce, 1 (4-ounce) can drained sliced mushrooms and 1/4 cup canned sliced black olives. Cover and bake about 30 minutes or until hot and bubbly. Sprinkle with 1/2 cup shredded part-skim mozzarella. Bake uncovered 5 minutes or until cheese melts.

Serve with CELERY stuffed with PEANUT BUTTER; add SESAME BREAD STICKS. Crunch on APPLE SLICES for dessert.

Shopping List

penne (or another shape) pasta, bulk Italian sausage, no-salt-added red pasta sauce, canned sliced mushrooms, canned sliced black olives, shredded part-skim mozzarella, celery, peanut butter, sesame bread sticks, apples.

Saturday: Easy Entertaining

Serve your guests BROILED TANDOORI CHICKEN. Combine 1 cup fat-free plain yogurt, 1/4 cup fresh lime juice, 2 tablespoons canola oil, 4 cloves minced garlic, 2 tablespoons finely chopped fresh ginger, 1 teaspoon curry powder, 1 teaspoon coarse salt, 1/2 teaspoon cumin, 1/2 teaspoon ground mustard, 1/2 teaspoon cayenne pepper, 1/2 teaspoon black pepper and 1/4 teaspoon turmeric; mix well. Place 4 boneless skinless chicken breast halves in a glass baking dish; pour marinade over chicken. Cover and refrigerate 2 hours to overnight; turn occasionally. Heat broiler. Remove chicken and discard marinade; broil 6 to 8 minutes per side or until chicken is golden-brown and no longer pink on the inside.

Serve with BASMATI RICE, STEAMED CARROTS, a BOSTON LETTUCE SALAD and NAAN. Buy POUND CAKE for dessert and top it with fresh STRAWBERRIES.

Shopping List

fat-free plain yogurt, limes, canola oil, garlic, fresh ginger, curry powder, coarse salt, cumin, ground mustard, cayenne pepper, black pepper, turmeric, boneless skinless chicken breasts, basmati rice, fresh carrots, Boston lettuce, naan, pound cake, fresh strawberries.

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 thin carrot strips
  • 2 cups fresh cauliflower florets
  • 2 cups sliced zucchini
  • 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.

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