health

7 Day Menu Planner for May 17, 2020

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 17th, 2020

Sunday: Family

Present delicious CINNAMON-PINEAPPLE PORK for today's family meal. Accompany it with BROWN RICE.

This JICAMA-ORANGE SALAD WITH LIME is just the right flavor to go alongside: Peel 1 medium jicama (about 1 pound), then halve and slice 1/4 inch thick; cut slices in half diagonally. In a large bowl, toss jicama with 2 small cucumbers (peeled, halved, seeded and sliced), 3 oranges (peeled, halved, seeded and sliced), 8 radishes (thinly sliced) and 1/3 cup fresh lime juice. Season to taste with coarse salt. Arrange on a serving platter and sprinkle with 1/2 to 1 teaspoon chili powder and 1/3 cup chopped cilantro leaves.

Serve with DINNER ROLLS. For dessert, spoon fresh STRAWBERRIES over VANILLA ICE CREAM.

Plan

Buy enough strawberries and save half the salad for Monday; save enough ice cream for Monday and Saturday.

Shopping List

pork tenderloin, coarse salt, butter, red bell pepper, canned pineapple chunks in natural juice, dry white wine, fresh ginger, fresh jalapeno pepper, cinnamon, cilantro, brown rice, jicama, cucumbers, oranges, radishes, limes, chili powder, cilantro, dinner rolls, strawberries, vanilla ice cream.

CINNAMON-PINEAPPLE PORK

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 9 to 11 minutes; standing time: 3 minutes

  • 1 pound pork tenderloin, cut into 8 crosswise pieces
  • 1/4 teaspoon coarse salt
  • 2 tablespoons butter, divided
  • 1 medium red bell pepper, julienned
  • 1 (8-ounce) can pineapple chunks in natural juice, with liquid
  • 1/2 cup dry white wine
  • 1 tablespoon peeled and finely chopped fresh ginger
  • 1 tablespoon peeled and finely chopped fresh jalapeno pepper
  • 1/8 teaspoon cinnamon
  • 1 tablespoon chopped cilantro

Sprinkle each pork piece with salt; press each piece to 1-inch thickness with the heel of your hand. Heat 1 tablespoon of butter in a large nonstick skillet on medium. Add pork; cook 2 to 4 minutes per side or until internal temperature is 145 degrees; let stand 3 minutes. Place on serving platter; keep warm. To same skillet, add remaining butter and bell pepper; cook 3 minutes or until softened. Reduce heat to low. Stir in pineapple and juice, wine, ginger, jalapeno pepper and cinnamon; simmer until liquid is reduced to 1/4 cup. Spoon mixture over cooked pork; sprinkle with cilantro.

Per serving: 223 calories, 22 grams protein, 9 grams fat (36% calories from fat), 4.6 grams saturated fat, 11 grams carbohydrate, 75 milligrams cholesterol, 224 milligrams sodium, 1 gram fiber.


Monday: Entertain the Family

Treat the family to a Memorial Day celebration and serve MESQUITE BEEF SKEWERS. In a large resealable plastic bag, combine 2/3 cup mesquite marinade with lime juice (or another flavor) and 1 pound trimmed top sirloin steak cut into chunks; seal and turn to coat. Marinate in refrigerator 30 minutes; remove steak and discard marinade. Meanwhile, core, seed and cut 1 green bell pepper into 1-inch pieces and cut 1 red onion into similar-size chunks. Alternately thread steak, bell pepper, onion and 16 whole fresh mushrooms on 8 (12-inch) skewers. Grill or broil 8 to 10 minutes, turning once and basting often with an additional 1/3 cup marinade.

Serve with deli POTATO SALAD and leftover JICAMA SALAD. Add SOURDOUGH ROLLS. For dessert, get in the spirit of the day with THREE-BERRY PIE and top with leftover ICE CREAM.

Tip

Treat the family to a Memorial Day celebration and serve MESQUITE BEEF SKEWERS. In a large resealable plastic bag, combine 2/3 cup mesquite marinade with lime juice (or another flavor) and 1 pound trimmed top sirloin steak cut into chunks; seal and turn to coat. Marinate in refrigerator 30 minutes; remove steak and discard marinade. Meanwhile, core, seed and cut 1 green bell pepper into 1-inch pieces and cut 1 red onion into similar-size chunks. Alternately thread steak, bell pepper, onion and 16 whole fresh mushrooms on 8 (12-inch) skewers. Grill or broil 8 to 10 minutes, turning once and basting often with an additional 1/3 cup marinade.

Serve with deli POTATO SALAD and leftover JICAMA SALAD. Add SOURDOUGH ROLLS. For dessert, get in the spirit of the day with THREE-BERRY PIE and top with leftover ICE CREAM.

Plan

Save beef from 2 skewers and enough pie for Tuesday.

Shopping List

mesquite marinade with lime juice (or another flavor), top sirloin steak, green bell pepper, red onion, whole fresh mushrooms, deli potato salad, sourdough rolls, refrigerated piecrusts, sugar, cornstarch, quick-cooking tapioca, table salt, fresh or frozen blackberries, raspberries and blueberries, any milk.

THREE BERRY PIE

Servings: makes 10 servings

Prep time: 25 minutes; standing time: 15 minutes

Cook time: 55 to 60 minutes; cooling time: 2 hours

  • 1 (2-crust) package refrigerated piecrusts, softened
  • 1 1/4 cups plus 2 teaspoons sugar, divided
  • 5 tablespoons cornstarch
  • 2 tablespoons quick-cooking tapioca
  • 1/4 teaspoon table salt (not coarse)
  • 3 cups fresh or frozen blackberries, thawed and drained
  • 2 cups fresh or frozen raspberries, thawed and drained
  • 2 cups fresh or frozen blueberries, thawed and drained
  • 1 tablespoon any milk

Place large foil-lined cookie sheet on lower oven rack to catch possible spills. Heat oven to 450 degrees. Make crusts as directed for 2-crust pie, using 9-inch pie plate. In a large bowl, stir together 1 1/4 cups sugar, cornstarch, tapioca and salt; add all berries and toss gently. Let stand 15 minutes. Spoon into crust-lined plate. Cut second crust into 1/2-inch-wide strips. Arrange in lattice design over filling. Trim; seal edges. Brush lattice with milk; sprinkle with remaining sugar. Place pie on middle rack (above rack with cookie sheet); bake 15 minutes. Reduce heat to 375 degrees. Cover crust edge with strips of foil to prevent over-browning; bake 40 to 45 more minutes or until crust is golden and filling is bubbly. Cool 2 hours before serving.

Per serving: 346 calories, 3 grams protein, 12 grams fat (29% calories from fat), 4.8 grams saturated fat, 62 grams carbohydrate, 5 milligrams cholesterol, 281 milligrams sodium, 5 grams fiber.


Tuesday: Heat and Eat

Make a STEAK SALAD tonight using leftover beef. Chop the meat into bite-size pieces and toss with a packaged green salad, 1 cup fresh sliced mushrooms, 2 hard-cooked eggs, 1/2 cup halved grape tomatoes and a reduced-fat vinaigrette. Serve with CRUSTY BREAD and leftover PIE.

Shopping List

packaged green salad, fresh sliced mushrooms, eggs, grape tomatoes, reduced-fat vinaigrette, crusty bread.


Wednesday: Meatless

PEPPERS AND PASTA are on the menu tonight. Cook 12 ounces rotini pasta according to directions; drain and reserve 1/4 cup pasta water. Meanwhile, in a Dutch oven, heat 2 tablespoons olive oil on medium. Add 2 red, 2 orange and 2 yellow bell peppers (cut into thin strips), 1 medium chopped onion, 1 cup shredded carrots, 1/2 teaspoon coarse salt and 1/2 teaspoon black pepper; cook vegetables, stirring several times, 20 minutes or until softened. Stir in 1 (5-ounce) package baby spinach leaves, 4 ounces crumbled Greek feta cheese and 1/4 cup reserved hot pasta water; toss 1 or 2 minutes or until spinach is wilted. Add rotini to sauce and toss to coat. Serve immediately.

Accompany the tricolored pepper combo with DRESSY CUCUMBERS: In a large bowl, combine 3 cucumbers (peeled, seeded and sliced) and 1/3 cup finely chopped onion; toss with 2 tablespoons reduced-fat vinaigrette. Add GARLIC BREAD. Serve CANTALOUPE WEDGES for dessert.

Shopping List

rotini pasta, olive oil, red bell peppers, orange bell peppers, yellow bell peppers, onions, carrots, coarse salt, black pepper, fresh baby spinach, crumbled Greek feta cheese, cucumbers, reduced-fat vinaigrette, garlic bread, cantaloupe.


Thursday: Kids

The kids always come running for CHICKEN FINGERS. Heat oven to 400 degrees. Coat a cookie sheet with cooking spray. Cut 1 1/2 pounds boneless, skinless chicken breasts into wide strips. In a large bowl, beat together 2 egg whites, 1/4 cup skim milk and 1/4 teaspoon pepper; soak the chicken in the egg mixture 5 minutes. Open the corners of 2 (6-ounce) bags baked potato chips and crush chips with a rolling pin as finely as possible. Pour chips into a shallow baking dish and turn the chicken in the chips until well-coated. (Discard milk.) Place chicken on cookie sheet and bake 10 minutes; turn and bake 5 more minutes or until cooked through. Serve with ranch dressing or any other dipping sauce.

Add MASHED POTATOES, GREEN PEAS (from frozen) and WHOLE-GRAIN ROLLS for a pretty plate. For a drippy dessert, let the kids slurp on their favorite POPSICLES.

Shopping List

cooking spray, boneless skinless chicken breasts, eggs, skim milk, pepper, baked potato chips, ranch dressing or another dipping sauce, potatoes to mash, frozen green peas, whole-grain rolls, Popsicles.


Friday: Budget

Stretch a buck and make SAUSAGE GUMBO for dinner. Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add 2 chopped green bell peppers and 1 chopped medium onion and cook 5 minutes or until lightly browned. Stir in 1 1/2 cups water, 1 cup long-grain rice, 1 teaspoon dried thyme and 1 teaspoon coarse salt. Bring to a boil, reduce heat to low and simmer 10 minutes. Stir in 1 (10-ounce) package frozen chopped kale (thawed), 1 (10-ounce) package frozen cut okra (thawed), 1 (14 1/2-ounce) can chopped stewed tomatoes with liquid and 7 or 8 ounces reduced-fat kielbasa (sliced and halved). Return to simmer, cover and cook 10 more minutes or until rice is tender. Ladle into bowls and serve.

Add a MIXED GREEN SALAD and CRUSTY ROLLS. Serve PEARS for dessert.

Shopping List

canola oil, green bell peppers, onion, long-grain rice, dried thyme, coarse salt, frozen chopped kale, frozen cut okra, canned stewed tomatoes, reduced-fat kielbasa, mixed greens, crusty rolls, pears.


Saturday: Entertain the Family

Enjoy your GRILLED CHICKEN with the family. Serve it with SPINACH AND ARTICHOKE HEART TWO-POTATO CASSEROLE. Add a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS.

Serve an oxymoron for dessert: SNOWBALLS IN SUMMER. Scoop leftover vanilla ice cream into balls; roll in toasted sweetened flaked coconut. Store airtight in freezer. To serve, drizzle dessert plates with caramel syrup, add a snowball, and top each one with crushed chocolate chips.

Shopping List

chicken to grill, red potatoes, yellow potatoes, unsalted chicken broth, parmesan cheese, garlic powder, less-fat cream cheese, 50% light cheddar cheese, jar marinated artichoke hearts, baby spinach, green onions, Boston lettuce, whole-grain rolls, sweetened flaked coconut, caramel syrup, chocolate chips.

SPINACH AND ARTICHOKE HEART TWO-POTATO CASSEROLE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 90 minutes

  • 1 pound red potatoes, halved lengthwise, thinly sliced
  • 1 pound yellow potatoes, halved lengthwise, thinly sliced
  • 1 1/4 cup unsalted chicken broth
  • 1/2 cup shredded parmesan cheese
  • 1/2 teaspoon garlic powder
  • 4 ounces less-fat cream cheese
  • 1/2 cup shredded 50% light cheddar cheese
  • 1 (7 1/2-ounce) jar marinated artichoke hearts, drained and chopped
  • 1 (6-ounce) package baby spinach, coarsely chopped
  • 1/2 cup sliced green onions

Heat oven to 425 degrees; coat a 9-inch square baking dish with cooking spray. Place potatoes in large bowl; set aside. In a medium saucepan, heat broth, parmesan, garlic powder, cheeses and artichoke hearts on medium until cheeses are melted. Stir in spinach; cook until wilted. Stir mixture and green onions into potatoes, mixing well to coat potatoes as evenly as possible. Spread into prepared pan and bake 30 minutes, uncovered. Reduce heat to 375 degrees; cover loosely with foil and cook 1 more hour or until potatoes are tender when pierced with a fork.

Per serving: 184 calories, 8 grams protein, 8 grams fat (36% calories from fat), 3.7 grams saturated fat, 22 grams carbohydrate, 18 milligrams cholesterol, 323 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for May 10, 2020

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 10th, 2020

Sunday: Family

Let your slow cooker do the work and prepare BARBECUE EYE OF ROUND for the family today. In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large, thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.

TEXAS TWO-STEP BLACK-EYED PEA SALAD slides right onto the plate alongside. Add a MIXED GREEN SALAD and CRUSTY BREAD.

RASPBERRY-CHOCOLATE CREAM is a luscious dessert. Divide half of 1 (8-ounce) thawed container frozen whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.

Tip

Let your slow cooker do the work and prepare BARBECUE EYE OF ROUND for the family today. In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large, thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.

TEXAS TWO-STEP BLACK-EYED PEA SALAD slides right onto the plate alongside. Add a MIXED GREEN SALAD and CRUSTY BREAD.

RASPBERRY-CHOCOLATE CREAM is a luscious dessert. Divide half of 1 (8-ounce) thawed container frozen whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.

Plan

Save enough barbecue beef, black-eyed pea salad, raspberries and whipped topping for Monday.

Shopping List

eye of round, barbecue sauce, sweet onions, brown rice, canned reduced-sodium black-eyed peas, canned no-salt-added corn, avocado, salsa, fresh cilantro, red onion, limes, coarse salt, pepper, mixed greens, crusty bread, frozen whipped topping, chocolate syrup, fresh raspberries.

TEXAS TWO-STEP BLACK-EYED PEA SALAD

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: for the rice; standing time: 15 minutes

  • 3 cups cooked brown rice
  • 1 (15-ounce) can reduced-sodium black-eyed peas, rinsed
  • 1 (11-ounce) can no-salt-added corn, rinsed
  • 1 avocado, peeled, pitted and diced
  • 1 cup salsa
  • 1/2 cup chopped fresh cilantro leaves
  • 1/4 cup sliced red onion
  • 2 tablespoons fresh lime juice
  • Coarse salt and pepper to taste

In a large bowl, mix together rice, black-eyed peas, corn, avocado, salsa, cilantro, red onion, lime juice, salt and pepper. Let stand 15 minutes and serve.

Per serving: 156 calories, 4 grams protein, 4 grams fat (22% calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, no cholesterol, 198 milligrams sodium, 4 grams fiber.


Monday: Heat and Eat

Dinner is almost ready because you're having leftover BARBECUE BEEF on toasted whole-grain hamburger buns and leftover BLACK-EYED PEA SALAD. For dessert, leftover RASPBERRIES with whipped topping are waiting for you.

Shopping List

whole-grain hamburger buns.


Tuesday: Budget

Make an easy, low-cost dinner tonight with ITALIAN CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium until hot; cook 1 pound chicken tenders 2 minutes per side or until browned. Mix together 1 (10 3/4-ounce) can less-sodium less-fat cream of mushroom soup, 1/3 cup water, 1 tablespoon chopped fresh parsley, 1 teaspoon dried basil and 2 chopped plum tomatoes; add to skillet. Cover and simmer 3 minutes or until heated through. Serve over cooked SPAGHETTI.

Add GREEN BEANS and WHOLE-GRAIN ROLLS. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

canola oil, chicken tenders, canned less-sodium less-fat cream of mushroom soup, fresh parsley, dried basil, plum tomatoes, spaghetti, green beans, whole-grain rolls, strawberry ice cream.


Wednesday: Express

Get your grass skirt ready for HULA HAM SANDWICHES. Drain 1 (20-ounce) can sliced pineapple. Slice 5 kaiser rolls in half and spread 1 teaspoon Dijon mustard on each bottom half. Layer each with: 1 lettuce leaf, 2 slices reduced-fat Swiss cheese, 2 ounces deli sliced smoked ham and 1 drained pineapple slice; cover with top of roll.

Serve with OVEN FRIES (from frozen) and a LETTUCE WEDGE SALAD. PEANUT BUTTER COOKIES are your dessert.

Shopping List

canned sliced pineapple, kaiser rolls, Dijon mustard, lettuce, reduced-fat Swiss cheese, deli sliced smoked ham, frozen oven fries, peanut butter cookies.


Thursday: Kids

It's time to teach the kids how to cook RAVIOLI CASSEROLE. Crumble 1/2 pound lean ground beef and 1/2 cup finely chopped carrots into a 2-quart baking dish. Cover and microwave on high (100% power) 4 to 6 minutes or until beef is no longer pink and carrots are tender; drain. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave 5 to 7 minutes or until hot, stirring after 3 minutes. Sprinkle with 1 cup 50% light cheddar cheese. Cover and let stand until cheese is melted. Serve with CELERY STICKS and ITALIAN BREAD. Spoon marshmallow topping over leftover ICE CREAM for dessert.

Shopping List

lean ground beef, carrots, canned beef ravioli, 50% light cheddar cheese, celery, Italian bread, marshmallow topping.


Friday: Meatless

Skip the meat and enjoy CHUNKY VEGETABLE CHILI. Serve with MIXED GREENS and CORNBREAD (from mix). PEACHES make dessert easy.

Shopping List

carrots, potatoes, onion, yellow bell pepper, chili powder, cumin, canned no-salt-added diced tomatoes, unsalted vegetable broth, canned reduced-sodium garbanzo beans, canned reduced-sodium black beans, canned no-salt-added tomato sauce, coarse salt, black pepper, zucchini, mixed greens, cornbread mix, peaches.

CHUNKY VEGETABLE CHILI

Servings: makes about 14 cups

Prep time: 15 minutes

Cook time: About 35 minutes

  • 5 medium carrots, chopped
  • 2 medium potatoes, diced
  • 1 medium onion, chopped
  • 1 small yellow bell pepper, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 (28-ounce) can no-salt-added diced tomatoes with liquid
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 (15-ounce) can reduced-sodium garbanzo beans, rinsed
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (8-ounce) can no-salt-added tomato sauce
  • Salt and black pepper to taste
  • 1 medium zucchini, cubed

Microwave the carrots, potatoes, onion and bell pepper 8 minutes on high (100% power); drain. Add microwaved vegetables to a Dutch oven along with the chili powder, cumin, tomatoes, vegetable broth, garbanzo beans, black beans, tomato sauce, salt and pepper. Cover; bring to boil on medium-high. Reduce heat to low and simmer 25 minutes. Add zucchini; cover and simmer 5 minutes or until zucchini is tender.

Per cup: 105 calories, 5 grams protein, no fat (no calories from fat), no saturated fat, 23 grams carbohydrate, no cholesterol, 124 milligrams sodium, 6 grams fiber.


Saturday: Entertain the Family

Your family will enjoy WALNUT-CRUSTED PESTO SALMON.

Serve the salmon over ORZO along with CITRUS MARINATED TOMATO SALAD: In a medium bowl, combine 1/4 cup Italian dressing with 1/2 teaspoon lemon zest (yellow part only). Add 1 pound ripe diced tomatoes (about 2 1/2 cups); toss gently and let stand 15 minutes.

Add SOURDOUGH BREAD, and buy a CHEESECAKE for dessert.

Shopping List

boneless salmon fillets, coarse salt, pepper, walnuts, canola oil, pesto, orzo, Italian dressing, lemon, tomatoes, sourdough bread, cheesecake.

WALNUT-CRUSTED PESTO SALMON

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: fewer than 15 minutes

  • 4 (6-ounce) boneless salmon fillets
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup walnuts
  • 4 teaspoons canola oil
  • 1/4 cup pesto

Heat oven to 425 degrees; line a rimmed baking sheet with foil. Sprinkle both sides of salmon with salt and pepper; set aside. Pulse walnuts in food processor until they resemble fine crumbs. Place them in a pie plate. Press salmon into walnut crumbs to coat on all sides. Place fillets on baking sheet; drizzle with oil. Bake 10 minutes. Broil on high 3 minutes or until tops of salmon are golden. Remove from oven; top each salmon with pesto. Let stand 3 minutes. (Adapted from keviniscooking.com.)

Per serving: 439 calories, 40 grams protein, 30 grams fat (61% calories from fat), 3.9 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 383 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for May 03, 2020

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | May 3rd, 2020

Sunday: Family

EGGS IN BACON-POTATO NESTS will thrill Mom on Mother's Day. Garnish the plate with ORANGE WEDGES and add BISCUITS and JAM to your meal.

Mom 'll love your SUGARED STRAWBERRIES for dessert. Rinse and dry 2 pints of strawberries; do not hull. Place strawberries in serving bowl. Place 2/3 cup vanilla yogurt and 2/3 cup loosely packed light brown sugar in separate bowls. Each person can dip strawberries into yogurt and then into sugar for dessert (no double-dipping, says Mom!).

Shopping List

cooking spray, precooked bacon, frozen shredded potatoes, fresh chives, coarse salt, pepper, shredded sharp cheddar cheese, eggs, oranges, biscuits, jam, fresh strawberries, vanilla yogurt, light brown sugar.

EGGS IN BACON-POTATO NESTS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 12 to 15 minutes; standing time: 5 minutes

  • 8 slices precooked bacon
  • 2 cups frozen shredded potatoes
  • 2 tablespoons chopped fresh chives, plus more for garnish
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 4 ounces shredded sharp cheddar cheese
  • 4 large eggs

Place rack in lower third of oven and heat oven to 400 degrees. Coat four (6-ounce) oven-safe custard cups or similar ramekins with cooking spray. Arrange two strips bacon in an X pattern in each cup (ends may stick above cup). Place potatoes in medium bowl and microwave just until thawed, about 1 1/2 minutes. Add chives, salt and pepper and toss to combine. Press one-fourth of potato mixture over bottom and up sides of each bacon-lined cup. Add about 2 tablespoons of cheese to each cup. Break one egg into each cup and top with about 2 more tablespoons cheese. Bake 12 to 15 minutes or until egg whites are nearly set (eggs will continue to cook while standing). Remove from oven and let stand for about 5 minutes; run knife around outside of each cup and slip eggs nests onto plates. Sprinkle with additional chives and serve.

Per serving: 305 calories, 18 grams protein, 17 grams fat (51% calories from fat), 8.6 grams saturated fat, 19 grams carbohydrate, 224 milligrams cholesterol, 561 milligrams sodium, 2 grams fiber.


Monday: Meatless

Make an easy meal of STUFFED BAKED POTATOES with BROCCOLI AU GRATIN (from frozen) as the stuffing. Add SALAD GREENS and WHOLE-GRAIN ENGLISH MUFFINS. For dessert, make PISTACHIO PUDDING with 1% milk.

Plan

Bake extra potatoes and cook eggs and green beans for Tuesday.

Shopping List

potatoes to bake, frozen broccoli au gratin, salad greens, whole-grain English muffins, pistachio pudding mix, 1% milk.


Tuesday: Express

Tonight's TOMATO "SANDWICH" NICOISE is as colorful as it is easy. Cut 4 slices from each center of 2 large ripe tomatoes. On each of 4 plates, layer a tomato slice, a lettuce leaf, a red onion slice and 1/2 cup deli tuna salad; top with remaining tomato slices. Arrange 1/2 cup chilled cooked fresh green beans and 2 hard-cooked egg wedges on each plate. Drizzle olive oil over all. Serve with BAKED POTATO WEDGES (cut leftover baked potatoes into wedges, coat with cooking spray and bake at 425 degrees until hot) and add a BAGUETTE. VANILLA ICE CREAM is dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

tomatoes, lettuce, red onion, deli tuna salad, fresh green beans, eggs, olive oil, cooking spray, baguette, vanilla ice cream.


Wednesday: Budget

Serving PICADILLO over BROWN RICE is an easy way to save some food dollars. STEAMED FRESH CARROTS add color to the plate, and WHOLE-GRAIN BREAD adds fiber. For dessert, PEARS will work just fine.

Plan

Save enough picadillo for Thursday; cook enough rice for Saturday.

Shopping List

olive oil, onion, garlic, chili powder, coarse salt, cinnamon, lean ground beef, ground turkey breast, frozen corn, sliced green olives with pimento, raisins, tomato paste, brown rice, fresh carrots, whole-grain bread, pears.

PICADILLO

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, crushed
  • 1 tablespoon chili powder
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cinnamon
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 cup frozen corn
  • 1/2 cup sliced green olives with pimento
  • 1/4 cup raisins
  • 2 tablespoons tomato paste
  • 1/3 cup water

In a large nonstick skillet, heat olive oil on medium. Add onion and garlic and cook 5 minutes. Stir in chili powder, salt and cinnamon. Cook and stir 30 seconds. Add beef and turkey; cook 5 minutes or until no longer pink; drain well. Add corn, olives, raisins, tomato paste and water; bring to a boil. Boil 1 minute to thicken slightly and serve.

Per serving: 139 calories, 15 grams protein, 5 grams fat (28% calories from fat), 0.9 gram saturated fat, 12 grams carbohydrate, 27 milligrams cholesterol, 389 milligrams sodium, 2 grams fiber.


Thursday: Heat and Eat

Make PICADILLO TACOS with the leftovers. Just heat the picadillo and spoon into warmed taco shells. Add deli COLESLAW on the side. Leftover ICE CREAM with BLUEBERRIES makes a good dessert.

Shopping List

taco shells, deli coleslaw, blueberries.


Friday: Kids

Make the kids happy with SLOPPY BEEF AND BEANS. Heat a large nonstick skillet on medium and cook 1 pound lean ground beef and 1/2 cup finely chopped carrots 7 minutes or until beef is no longer pink; drain well. Stir in 2 tablespoons sloppy Joe seasoning mix and 1 (20-ounce) can pork and beans. Cook 2 minutes or until heated through. Serve on whole-grain hamburger buns. On the side, add steamed FRESH SPINACH and BAKED CHIPS. For dessert, have some fun baking slice-and-bake COOKIES (refrigerated).

Shopping List

lean ground beef, carrots, sloppy Joe seasoning mix, canned pork and beans, whole-grain hamburger buns, fresh spinach, baked chips, refrigerated slice-and-bake cookie dough.


Saturday: Entertain the Family

Dazzle your crew by serving them colorful CHICKEN CACCIATORE REVISITED. Serve the chicken-vegetable combo over leftover RICE. Alongside, serve FRESH BROCCOLI SPEARS, an ITALIAN SALAD and CRUSTY BREAD. LEMON MERINGUE PIE is a festive dessert.

Shopping List

olive oil, boneless skinless chicken breasts, fresh white mushrooms, green bell pepper, onion, garlic, tomatoes, coarse salt, dried oregano, black pepper, balsamic vinegar, fresh broccoli, Italian salad mix, crusty bread, lemon meringue pie.

CHICKEN CACCIATORE REVISITED

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes

  • 2 teaspoons olive oil
  • 1 1/4 pounds boneless skinless chicken breasts, cut into 1-inch pieces
  • 8 ounces fresh white mushrooms, halved or sliced
  • 1 large green bell pepper, cut into 1-inch pieces
  • 1 medium onion, chopped
  • 3 medium cloves garlic, thinly sliced
  • 2 pounds tomatoes, cut into 1-inch chunks
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • Balsamic vinegar to taste

In a large nonstick skillet, heat olive oil on medium-high. Add chicken; cook and stir 5 minutes or until browned. Add mushrooms, bell pepper, onion and garlic; cook and stir 6 minutes or until mushrooms release liquid. Stir in tomatoes, salt, oregano and black pepper. Cook on low, stirring occasionally, 2 minutes or until tomatoes are heated through. Add a splash of balsamic vinegar and serve.

Per serving: 173 calories, 23 grams protein, 4 grams fat (23% calories from fat), 0.8 gram saturated fat, 11 grams carbohydrate, 61 milligrams cholesterol, 441 milligrams sodium, 3 grams fiber.

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