health

7 Day Menu Planner for May 24, 2020

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

Sunday: Family

Fire up the grill today for your own GRILLED CHICKEN BREASTS.

Serve the easy entree with MEDITERRANEAN COUSCOUS WITH RAISINS AND FETA: Heat 2 1/4 cups unsalted chicken broth to a boil in a 3-quart pot. Stir in 1 1/2 cups couscous, 1/2 cup raisins, 1/4 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1 chopped small tomato and 1 (15-ounce) can rinsed reduced-sodium garbanzo beans; remove from heat. Cover and let stand 5 minutes; fluff with fork. Sprinkle each serving with crumbled Greek feta cheese.

Add STEAMED FRESH CAULIFLOWER and FLATBREAD on the side. Make or buy a BANANA CREAM PIE for dessert.

Plan

Grill enough chicken and save enough couscous and pie for Monday.

Shopping List

boneless skinless chicken breast halves, unsalted chicken broth, couscous, raisins, black pepper, cayenne pepper, tomato, canned reduced-sodium garbanzo beans, crumbled Greek feta cheese, fresh cauliflower, flatbread, banana cream pie.

Monday: Heat and Eat

Make a favorite, CHICKEN CLUB SANDWICHES, with leftover chicken. Toast 8 slices whole-grain bread and spread one side with low-fat mayonnaise. Layer 4 slices toast with lettuce, sliced chicken, sliced tomato and cooked bacon slices. Top with remaining toast; secure with wooden picks and cut into triangles. Serve with leftover COUSCOUS. Slice the leftover PIE for dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, tomato, bacon.

Tuesday: Budget

Make dinner low-cost with SOUTHWESTERN "STROGANOFF." Cook 1 pound lean ground beef in a large nonstick skillet on medium about 6 minutes or until no longer pink; drain well. Return beef to skillet; add 1 cup water, 2 cups chunky salsa, 2 cups spiral pasta and 1/2 teaspoon coarse salt. Bring to a boil; reduce heat to low. Cover and simmer 15 minutes or until pasta is tender. Stir in 1/2 cup reduced-fat sour cream. Serve with a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, FRESH PINEAPPLE SPEARS are good.

Shopping List

lean ground beef, chunky salsa, spiral pasta, coarse salt, reduced-fat sour cream, mixed greens, whole-grain rolls, fresh pineapple spears.

Wednesday: Kids

The kids will like this CHILI without any "yucky stuff." Cook 1 pound lean ground beef in a 3-quart pot about 6 minutes or until no longer pink. Drain well and return to pot. Stir in 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 (10 3/4-ounce) cans condensed tomato soup, 2 soup cans water, 2 tablespoons instant minced onion and 2 teaspoons chili powder. Heat to boiling and serve, topped with FISH-SHAPED CRACKERS.

Alongside, add deli CARROT SALAD and BREAD STICKS. The kids can help prepare FRUITY SUNDAES for dessert. Mix sliced bananas, halved seedless grapes and frozen strawberries (thawed) in syrup. Spoon into small bowls. Top with light whipped cream.

Plan

Save enough chili for Thursday.

Shopping List

lean ground beef, canned reduced-sodium pinto beans, canned condensed tomato soup, instant minced onion, chili powder, fish-shaped crackers, deli carrot salad, bread sticks, bananas, seedless grapes, frozen strawberries in syrup, light whipped cream.

Thursday: Express

SLOPPY SPUDS will be on the table in no time. Prepare 1 (26-ounce) package frozen hash-browned potatoes according to directions. Meanwhile, heat leftover chili until hot. Spoon chili over potatoes and sprinkle with shredded 50% light jalapeno cheese. On the side, add a packaged GREEN SALAD and CORN MUFFINS from the bakery. Fresh TROPICAL FRUIT is an easy dessert.

Shopping List

frozen hash-browned potatoes, 50% light jalapeno cheese, packaged green salad, corn muffins, fresh tropical fruit.

Friday: Meatless

VEGETARIAN ENCHILADA CASSEROLE makes an easy dinner. Serve the no-meat dish with a SPINACH SALAD and CRUSTY BREAD. For dessert, ORANGE SHERBET is light.

Shopping List

cooking spray, olive oil, onion, green pepper, garlic, chili powder, coarse salt, black pepper, enchilada sauce, reduced-sodium black beans, reduced-sodium pinto beans, frozen corn kernels, cilantro, soft corn tortillas, shredded sharp cheddar cheese, tomatoes, lettuce, jalapeno peppers, reduced-fat sour cream, fresh spinach, crusty bread, orange sherbet.

VEGETARIAN ENCHILADA CASSEROLE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 35 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 green pepper, diced
  • 1 clove garlic, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 2 cups enchilada sauce
  • 1 cup reduced-sodium black beans, rinsed
  • 2 cups reduced-sodium pinto beans, rinsed
  • 1 cup frozen corn kernels, thawed
  • 2 tablespoons chopped cilantro
  • 10 soft corn tortillas
  • 8 ounces (2 cups) shredded sharp cheddar cheese
  • Chopped tomatoes
  • Shredded lettuce
  • Sliced jalapeno peppers
  • Reduced-fat sour cream

Heat oven to 375 degrees and coat a 9-by-13-inch baking dish with cooking spray. Heat oil in a large nonstick pot on medium. Add onion and cook 8 minutes or until softened. Add green pepper, garlic, chili powder, salt and black pepper, and cook 3 minutes or until the peppers are softened. Add enchilada sauce, black beans, pinto beans, corn and cilantro. Bring to a simmer briefly. Assemble the casserole by placing 5 tortillas in the bottom of the baking dish. Add half the bean mixture on top, and sprinkle half of the cheese on top of that. Then make a second layer, starting with tortillas, then bean filling, then the remaining cheese on top. Bake, covered with nonstick foil, 15 minutes. Remove foil and bake for an additional 5 to 10 minutes, or until the cheese is fully melted. Serve warm, garnished with your choice of enchilada toppings (lettuce, tomatoes, jalapenos and sour cream).

Per serving: 299 calories, 15 grams protein, 13 grams fat (38% calories from fat), 6.3 grams saturated fat, 31 grams carbohydrate, 30 milligrams cholesterol, 601 milligrams sodium, 6 grams fiber.

Saturday: Entertain the Family

Splurge tonight and serve your lucky family BEEF MEDALLIONS IN PORTOBELLO WINE SAUCE. Serve with your GARLIC MASHED POTATOES and FRESH BROCCOLI FLORETS. Add a MIXED GREEN SALAD and SOURDOUGH ROLLS. CHILLED LEMON DESSERT ends your fine meal.

Shopping List

unsalted chicken broth, Madeira or port, dried thyme, pepper, garlic powder, portobello mushrooms, butter, beef tenderloin steaks, onion, flour, coarse salt, garlic, potatoes to mash, fresh broccoli florets, mixed greens, sourdough rolls, refrigerated piecrust, lemon pudding mix (not instant), sugar, eggs, reduced-fat cream cheese, miniature marshmallows, frozen reduced-fat whipped topping.

BEEF MEDALLIONS IN PORTOBELLO WINE SAUCE

Servings: makes 6 servings

Prep time: less than 20 minutes

Cook time: less than 30 minutes

  • 1 cup unsalted chicken broth
  • 1/2 cup Madeira or port (see Note)
  • 1 tablespoon dried thyme
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 2 large portobello mushrooms, stems removed, thinly sliced
  • 1 tablespoon butter
  • 6 beef tenderloin steaks, cut 1 inch thick (about 1 1/2 pounds)
  • 1/2 medium onion, sliced
  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt

In a medium bowl, mix together broth, wine, thyme, pepper and garlic powder until blended. Add mushrooms; toss to coat well. Cover and set aside. In a large nonstick skillet, melt butter on medium-high heat. Add steaks and cook 4 to 5 minutes per side. Remove steaks from skillet; place on plate and cover loosely to keep warm. Add onion to skillet; cook, stirring occasionally, for 3 minutes or until softened. Add flour and salt; cook 1 minute, stirring constantly. Pour mushroom mixture into skillet. Simmer, stirring occasionally, 10 to 12 minutes or until sauce is thickened and mushrooms are tender. Add steaks to sauce; heat 1 minute. Serve immediately.

Note: For a wine substitute, combine 2 tablespoons balsamic vinegar, 6 tablespoons unsalted chicken broth and 1/2 teaspoon sugar; mix well to dissolve sugar.

Per serving: 222 calories, 26 grams protein, 8 grams fat (34% calories from fat), 3.7 grams saturated fat, 7 grams carbohydrate, 66 milligrams cholesterol, 271 milligrams sodium, 1 gram fiber.

CHILLED LEMON DESSERT

Servings: makes 16 servings

Prep time: 25 minutes

Cook time: 1 hour, plus pastry and pudding; chilling time: 3 to 24 hours

  • 1 refrigerated piecrust from (15-ounce) package
  • 1 (2.9-ounce) package lemon pudding mix (not instant)
  • 1/2 cup sugar
  • 2 1/4 cups water, divided
  • 2 egg yolks
  • 1 (8-ounce) package reduced-fat cream cheese, cubed
  • 2 cups miniature marshmallows
  • 2 cups frozen reduced-fat whipped topping, thawed

Unfold piecrust according to directions; press out folds. Place crust into 9-inch springform pan, trimming to fit bottom only. Bake according to package directions. Cool completely. Make pudding according to package directions (using the sugar, 1/4 cup water, egg yolks and then 2 cups water); cool slightly. Stir in cream cheese until well-blended. Cool completely (about 1 hour). Fold in marshmallows and whipped topping. Spread pudding mixture over cooled crust. Cover and refrigerate 3 hours or until set (but not longer than 24 hours). Run metal spatula around edge of dessert to loosen; remove side of pan. Slice and serve.

Per serving: 175 calories, 2 grams protein, 8 grams fat (39% calories from fat), 4.6 grams saturated fat, 25 grams carbohydrate, 35 milligrams cholesterol, 158 milligrams sodium, no fiber.

health

7 Day Menu Planner for May 17, 2020

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

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 |

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.

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