health

7 Day Menu Planner for April 19, 2020

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

Sunday: Family

Gather the family for delicious MAPLE MUSTARD-GLAZED PORK LOIN. Heat oven to 350 degrees. Combine 3 tablespoons Dijon mustard, 2 tablespoons lower-sodium soy sauce, 2 tablespoons cider vinegar, 2/3 cup maple syrup and coarse salt and pepper to taste; mix well. Spread evenly over 1 (3-pound) boneless pork loin roast. Place in a shallow roasting pan. Surround pork with 1 pound baby carrots and 6 medium red potatoes (halved). Bake 45 minutes or until internal temperature of pork reaches 145 degrees and vegetables are tender. Remove pan from oven; tent with foil and let stand 5 minutes. Slice pork and serve with vegetables.

Add a red and white sliced ENDIVE SALAD with light vinaigrette and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE and top with VANILLA ICE CREAM for dessert.

Plan

Save enough pork for Monday; save enough cake for Monday and Thursday. Save enough ice cream for Saturday.

Shopping List

Dijon mustard, lower-sodium soy sauce, cider vinegar, maple syrup, coarse salt, pepper, boneless pork loin roast, fresh baby carrots, red potatoes, red endive, white endive, light vinaigrette, dinner rolls, chocolate layer cake, vanilla ice cream.

Monday: Heat and Eat

Use the Sunday leftovers for BARBECUE PORK SANDWICHES. Chop or shred the leftovers and mix with chili sauce and a little ketchup. Heat and spoon onto toasted whole-grain hamburger buns. Serve with vegetarian BAKED BEANS and deli COLESLAW. Slice the leftover CAKE for dessert.

Shopping List

chili sauce, ketchup, whole-grain hamburger buns, vegetarian baked beans, deli coleslaw.

Tuesday: Kids

This PIZZA CASSEROLE will please the kids (and adults, too). Serve the easy entree with deli CARROT SALAD and BREAD STICKS. For dessert, FRESH PINEAPPLE topped with SHREDDED COCONUT is good.

Plan

Save enough carrot salad for Wednesday.

Shopping List

wagon wheel pasta (or another shape), reduced-fat Italian sausage, jar no-salt-added marinara sauce, dried minced onion, dried oregano, dried basil, pepper, mozzarella, deli carrot salad, bread sticks, fresh pineapple, shredded coconut.

PIZZA CASSEROLE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 25 minutes, plus pasta

  • 8 ounces wagon wheel pasta (or another shape)
  • 8 ounces reduced-fat Italian sausage
  • 1 (24- to 28-ounce) jar no-salt-added marinara sauce
  • 1 teaspoon dried minced onion
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon pepper
  • 8 ounces thinly sliced mozzarella cheese

Heat oven to 400 degrees. Cook pasta according to directions; drain. Meanwhile, break apart sausage and cook in a large nonstick skillet on medium for 5 to 7 minutes or until cooked through; drain. In a 2 1/2-quart baking dish, combine cooked sausage, marinara sauce, onion, oregano, basil and pepper; mix well. Add cooked pasta; blend well. Cover top completely with cheese slices. Bake 15 minutes or until cheese is melted and mixture is hot. Serve immediately.

Per serving: 322 calories, 21 grams protein, 9 grams fat (25% calories from fat), 4.2 grams saturated fat, 37 grams carbohydrate, 43 milligrams cholesterol, 546 milligrams sodium, 2 grams fiber.

Wednesday: Express

Make CHICKEN QUESADILLAS for a fast meal. Heat oven to 350 degrees. Place 4 whole-grain flour tortillas on a baking sheet in 1 layer and bake 5 minutes. Spread 2 tortillas with 1 (4-ounce) can chopped green chilies and top with 1 (8- to 10-ounce) package cooked carved chicken breast, 1 cup shredded Mexican-blend cheese and then another tortilla. Bake 10 minutes or until cheese melts. Cut into wedges and serve with leftover CARROT SALAD. For dessert, PEARS are sure to please.

Shopping List

whole-grain flour tortillas, canned chopped green chilies, packaged cooked carved chicken breast, shredded Mexican-blend cheese, pears.

Thursday: Budget

CAJUN CHICKEN WITH CHILI CREAM SAUCE is easy on the budget. Serve it with RICE, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Dessert is leftover CAKE.

Shopping List

boneless skinless chicken breasts, no-salt-added or less-sodium Cajun seasoning, olive oil, less-sodium less-fat cream of chicken soup, canned chopped green chilies, lime, reduced-fat sour cream, rice, mixed greens, whole-grain rolls.

CAJUN CHICKEN WITH CHILI CREAM SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 4 (5- to 6-ounce) boneless skinless chicken breast halves
  • 2 teaspoons no-salt-added or less-sodium Cajun seasoning
  • 1 tablespoon olive oil
  • 1 (10 3/4-ounce) can less-sodium less-fat cream of chicken soup
  • 1/2 cup water
  • 1 (4-ounce) can chopped green chilies
  • 1 teaspoon fresh lime juice
  • 1/4 cup reduced-fat sour cream

Season chicken with Cajun seasoning. Heat oil in a large nonstick skillet on medium. Add chicken and cook 6 to 8 minutes or until browned, turning once. In a small bowl, combine soup, water, chilies and lime juice; mix well. Add to skillet and bring to a boil; reduce heat and cook 5 minutes or until chicken is no longer pink. Stir in sour cream and heat through, but do not boil.

Per serving: 237 calories, 26 grams protein, 10 grams fat (38% calories from fat), 2.9 grams saturated fat, 10 grams carbohydrate, 83 milligrams cholesterol, 498 milligrams sodium, 1 gram fiber.

Friday: Meatless

Stuff dinner tonight! That is, with CHICKPEA PITA POCKETS. In a large bowl, combine 1 (15-ounce) can rinsed reduced-sodium chickpeas, 1 cup shredded fresh spinach, 2/3 cup halved seedless grapes, 1/2 cup finely chopped red bell pepper, 1/2 cup finely chopped celery and 1/4 cup finely chopped onion. In a small bowl, mix 1/4 cup low-fat mayonnaise and 2 tablespoons poppy seed dressing. Add to chickpea mixture; stir to combine. Spoon into 4 whole-grain pita rounds (halved).

Serve with BAKED CHIPS. For dessert, top FRESH STRAWBERRIES with light whipped cream.

Shopping List

canned reduced-sodium chickpeas, fresh spinach, seedless grapes, red bell pepper, celery, onion, low-fat mayonnaise, poppy seed dressing, whole-grain pita rounds, baked chips, fresh strawberries, light whipped cream.

Saturday: Entertain the Family

Our family liked LEMON DIJON COD SAUTE and so will you. Serve with ANGEL HAIR PASTA tossed with a little olive oil. Add MIXED GREENS and CRUSTY ROLLS.

Dessert is leftover ICE CREAM with CINNAMON-CHOCOLATE SAUCE: Stir 1/2 teaspoon cinnamon into 1 cup reduced-fat fudge sauce and heat until warm; spoon over ice cream.

Shopping List

olive oil, lemons, shallots, green olives with pimentos, country-style Dijon mustard, dry white wine or unsalted chicken broth, cod fillets, dried thyme, coarse salt and pepper, angel hair pasta, mixed greens, crusty rolls, cinnamon, reduced-fat fudge sauce.

LEMON DIJON COD SAUTE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 tablespoon olive oil
  • 3 lemons, thinly sliced
  • 2 shallots, thinly sliced
  • 1/3 cup chopped green olives with pimentos
  • 2 tablespoons country-style Dijon mustard
  • 1/2 cup dry white wine or unsalted chicken broth
  • 1 pound cod fillets, cut into 4 pieces
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper

Heat oil in a large nonstick skillet on medium high heat. Add lemon slices and cook until golden around edges, turning once. Remove from skillet; set aside. In same skillet, cook shallots and olives about 3 minutes or until shallots are just tender. Stir in mustard and wine; cook 1 minute. Season cod with thyme, salt and pepper and add to skillet. Arrange lemon slices on top of cod. Cook, covered, 5 minutes or until fish is opaque throughout and flakes with a fork. Transfer cod to serving dish and drizzle with sauce. Add extra olive oil if desired. Adapted from www.swirlsofflavor.com.

Per serving: 151 calories, 19 grams protein, 6 grams fat (36% calories from fat), 0.8 gram saturated fat, 3 grams carbohydrate, 43 milligrams cholesterol, 593 milligrams sodium, 1 gram fiber.

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

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.

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
  • 1/8 teaspoon garlic powder
  • 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.

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