health

7 Day Menu Planner for April 26, 2020

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

Sunday: Family

Put a little spice into family day with CHIPOTLE-ROASTED CHICKEN WITH POTATOES. Serve the flavor-rich chicken with GREEN BEANS. Add a BIBB LETTUCE SALAD and CRUSTY BREAD. Slice ANGEL FOOD CAKE and top it with sliced PEACHES and LIGHT WHIPPED CREAM for dessert.

Plan

Save 2 chicken breasts and enough cake for Monday; save enough peaches for Wednesday.

Shopping List

chipotle chili pepper seasoning, paprika, dried oregano, garlic powder, coarse salt, cumin, red potatoes, canola oil, light brown sugar, boneless skinless chicken breasts, green beans, Bibb lettuce, crusty bread, angel food cake, peaches, light whipped cream.

CHIPOTLE-ROASTED CHICKEN WITH POTATOES

Servings: makes 6 servings of chicken; 4 servings of potatoes

Prep time: 15 minutes

Cook time: About 1 hour

  • 1 1/2 teaspoons chipotle chili pepper seasoning
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon cumin
  • 1 1/2 pounds medium red potatoes (quartered)
  • 1 tablespoon canola oil
  • 2 teaspoons packed light brown sugar
  • 6 (5- to 6-ounce) boneless skinless chicken breasts

Heat oven to 400 degrees. Combine chipotle chili pepper seasoning, paprika, oregano, garlic powder, salt and cumin; mix well. In a large bowl, toss potatoes with oil and 1 teaspoon of spice mixture. Mix brown sugar with remaining spice mixture; set aside. Cover large baking sheet with nonstick foil. Rub spice mixture on both sides of chicken pieces. Arrange chicken on one half of baking sheet. Arrange potatoes in a single layer on other half of baking sheet. Loosely cover chicken and potatoes with foil and bake 35 to 40 minutes; remove foil. Turn and rearrange potatoes. Bake, uncovered, 20 minutes or until internal temperature of chicken is 165 degrees and potatoes are tender.

Per serving (chicken breast): 168 calories, 30 grams protein, 4 grams fat (21% calories from fat), 0.8 gram saturated fat, 2 grams carbohydrate, 91 milligrams cholesterol, 295 milligrams sodium, no fiber.

Carb choices: 0.

Per serving (potatoes): 163 calories, 4 grams protein, 4 grams fat (20% calories from fat), 0.3 gram saturated fat, 30 grams carbohydrate, no cholesterol, 61 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Use the leftovers for CHICKEN TACOS. Heat and shred the 2 leftover chicken breasts for the taco filling; spoon into warmed taco shells. Top the filling with salsa verde, shredded lettuce and reduced-fat sour cream. Alongside, add canned reduced-sodium PINTO BEANS. Slice the leftover CAKE for dessert.

Shopping List

taco shells, salsa verde, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans.

Tuesday: Kids

Treat your buckaroos to BISON CHEESEBURGERS using 2% American cheese slices on whole-grain buns. (You can use lean ground beef instead of bison.) Of course, your cowpokes will want lettuce, tomatoes and low-fat mayonnaise on their burgers. Serve the burgers with OVEN FRIES (from frozen). For a fun dessert, ICE CREAM SANDWICHES are perfect.

Shopping List

ground bison or lean ground beef, 2% American cheese slices, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, frozen oven fries, ice cream sandwiches.

Wednesday: Express

Make a quick dinner of CORNED BEEF HASH AND STEAMED EGGS. Spread 2 (15-ounce) cans corned beef hash in a large nonstick skillet and cook 8 to 10 minutes on medium or until hot. Using the back of a large spoon, make 4 indentations into hash. Break 1 egg into a cup and slip into an indentation. Repeat with 3 more eggs. Sprinkle eggs with coarse salt and pepper. Cover and cook 5 to 8 minutes or until eggs are set and cooked to desired doneness. Serve with PICKLED BEETS, a packaged GREEN SALAD and RYE BREAD. Leftover PEACHES are a simple dessert.

Shopping List

canned corned beef hash, eggs, coarse salt, pepper, pickled beets, packaged salad greens, rye bread.

Thursday: Budget

Sometimes when we want CHILI, I buy a premixed seasoning packet (with less sodium when available) and use either ground chicken or turkey breast instead of ground beef for a different flavor and to reduce saturated fat. You can choose your favorite beans to suit your family's taste. I often add an extra can of beans to stretch it. Serve the low-cost dish with COLESLAW and CORN MUFFINS (from a mix). How about PLUMS for dessert?

Tip

Sometimes when we want CHILI, I buy a premixed seasoning packet (with less sodium when available) and use either ground chicken or turkey breast instead of ground beef for a different flavor and to reduce saturated fat. You can choose your favorite beans to suit your family's taste. I often add an extra can of beans to stretch it. Serve the low-cost dish with COLESLAW and CORN MUFFINS (from a mix). How about PLUMS for dessert?

Shopping List

packet chili mix, chili ingredients according to packet label, coleslaw, corn muffin mix, plums.

Friday: Meatless

For a no-meat meal, COUSCOUS WITH PEPPERS AND OLIVES hits the spot at our house. Serve with a SPINACH SALAD with sliced hard-cooked eggs and FLATBREAD. Enjoy RED AND GREEN GRAPES for dessert.

Shopping List

butternut squash, red bell pepper, onion, garlic, olive oil, coarse salt, pepper, cumin, curry powder, couscous, golden raisins, kalamata olives, fresh spinach, eggs, flatbread, red and green grapes.

COUSCOUS WITH PEPPERS AND OLIVES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 25 minutes, plus couscous

  • 2 pounds butternut squash (peeled, halved, seeded and cut into 1-inch pieces) (see NOTE)
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 medium onion, cut into 12 wedges
  • 6 cloves garlic
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper
  • 2 1/2 cups water
  • 2 teaspoons cumin
  • 1 teaspoon curry powder
  • 10 ounces couscous (about 1 1/2 cups)
  • 1/2 cup golden raisins
  • 1/2 cup halved kalamata olives

Heat oven to 425 degrees. Put squash, bell pepper, onion, garlic, 1 tablespoon oil, 1/4 teaspoon salt and the pepper in a roasting pan; toss to coat. Spread in a single layer. Roast, turning once, 25 minutes or until vegetables are lightly browned and tender. Meanwhile, in a large saucepan, bring water, remaining 1 teaspoon oil, cumin, curry powder and remaining salt to a boil. Stir in couscous and raisins. Remove from heat, cover and let stand 5 minutes. Fluff couscous with fork; stir in roasted vegetables and olives and serve.

NOTE: Many supermarkets offer butternut squash already peeled and cut.

Per serving: 369 calories, 9 grams protein, 7 grams fat (16% calories from fat), 0.9 gram saturated fat, 71 grams carbohydrate, no cholesterol, 371 milligrams sodium, 7 grams fiber.

Saturday: Entertain the Family

Our family enjoyed CHIPOTLE HONEY-GLAZED SALMON WITH PISTACHIO BUTTER served with BROWN RICE and ASPARAGUS. Add a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, buy an APPLE TART and serve it with VANILLA ICE CREAM.

Shopping List

butter, shelled pistachios, orange, honey, salmon fillets, coarse salt, chipotle chili pepper, garlic powder, green onion, brown rice, asparagus, Boston lettuce, baguette, apple tart, vanilla ice cream.

CHIPOTLE HONEY-GLAZED SALMON WITH PISTACHIO BUTTER

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 12 to 15 minutes

  • 4 tablespoons butter, room temperature
  • 2 tablespoons finely chopped shelled pistachios
  • 1 tablespoon orange zest
  • 2 tablespoons honey
  • 1 tablespoons fresh squeezed orange juice
  • 4 (5- to 6-ounce) salmon fillets
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon chipotle chili pepper
  • 1/4 teaspoon garlic powder
  • 1 green onion, sliced on diagonal

Heat grill for direct heat, or heat oven to 425 degrees. In a small bowl, combine butter, pistachios and orange zest. Chill until ready to serve.

Combine honey and orange juice. Set aside. Season salmon with salt, chipotle pepper and garlic powder. Grill salmon until opaque, firm and salmon flakes with a fork, turning once and brushing with honey glaze during last 2 to 3 minutes of grill. (For oven, bake 12 to 15 minutes on a foil-lined, rimmed baking sheet.) Transfer salmon to serving platter. Sprinkle with green onion and serve with pistachio butter. (Adapted from www.SwirlsOfFlavor.com.)

Per serving: 347 calories, 31 grams protein, 20 grams fat (51% calories from fat), 8.7 grams saturated fat, 11 grams carbohydrate, 97 milligrams cholesterol, 455 milligrams sodium, 1 gram fiber.

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.

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