health

7 Day Menu Planner for May 31, 2020

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

Sunday: Family

Get out the slow cooker and relax with the family while CARAMELIZED ONION POT ROAST is cooking. Serve the savory entree with MASHED POTATOES and GREEN BEANS. Add a SPINACH SALAD and CRUSTY BREAD.

For dessert, CHOCOLATE AND VANILLA SWIRL PUDDING has a flavor for everyone. Mix 1/4 cup sugar and 2 tablespoons cornstarch in a large bowl. Stir in 2 cups 1% milk and 1/4 cup frozen egg substitute (thawed). Microwave, uncovered, on high (100% power) for 5 minutes, stirring every 2 minutes, until mixture thickens and boils. Stir in 1 teaspoon butter and 1 teaspoon pure vanilla extract. Stir 1/4 cup semisweet chocolate chips into 1 cup of the pudding until melted. Alternately layer vanilla and chocolate puddings in parfait glasses or swirl in dessert dishes.

Plan

Save enough pot roast and onions for Monday.

Shopping List

canola oil, boneless chuck (pot) roast, coarse salt, pepper, onions, lower-sodium beef broth, regular or nonalcoholic beer, light brown sugar, Dijon mustard, cider vinegar, potatoes to mash, green beans, fresh spinach, crusty bread, sugar, cornstarch, 1% milk, frozen egg substitute, butter, pure vanilla extract, semisweet chocolate chips.

CARAMELIZED ONION POT ROAST

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 6 to 8 hours on low

  • 1 tablespoon canola oil
  • 1 (3- to 3 1/2-pound) boneless chuck (pot) roast, well trimmed
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 4 medium onions, sliced
  • 1 1/2 cups lower-sodium beef broth
  • 3/4 cup regular or nonalcoholic beer
  • 2 tablespoons packed light brown sugar
  • 3 tablespoons Dijon mustard
  • 2 tablespoons cider vinegar

Heat oil in a large nonstick skillet on medium-high. Cook roast, turning once, 10 minutes or until browned on all sides. Sprinkle with salt and pepper. Place onions in a 4-quart or larger slow cooker. Place roast on onions. Mix broth, beer, sugar, Dijon mustard and cider vinegar; pour over roast and onions. Cover and cook on low 6 to 8 hours or until roast is tender. Remove roast and onions from cooker using slotted spoon. Cut roast into slices. Skim fat from juices in cooker. Serve roast with juice.

Per serving: 261 calories, 29 grams protein, 11 grams fat (39% calories from fat), 3.9 grams saturated fat, 9 grams carbohydrate, 78 milligrams cholesterol, 307 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

For a great MAMMA MIA SAUCE OVER SPAGHETTI, add 1 to 2 cups chopped leftover beef and onions to a 16-ounce jar of tomato-based pasta sauce. Heat and serve over cooked spaghetti, along with MIXED GREENS and GARLIC BREAD. PEARS make a light dessert.

Shopping List

tomato-based pasta sauce, spaghetti, mixed greens, garlic bread, pears.

Tuesday: Kids

TURKEY RANCH PIE is kid-friendly. Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. Place 1 1/2 cups chopped cooked turkey (or a 10-ounce can drained chicken breast) and 1 1/2 cups frozen mixed vegetables in pie plate. Sprinkle with 1/2 cup shredded 50% light cheddar cheese. In a small bowl, blend 1/2 cup reduced-fat baking mix (such as Bisquick Heart Smart), 1 (1-ounce) packet ranch dressing mix, 1 cup 1% milk and 2 lightly beaten eggs. Spoon over turkey mixture. Bake 33 to 38 minutes or until a knife inserted in center comes out clean. Cool 5 minutes and serve with CELERY BOATS WITH CREAM CHEESE AND RAISINS and BREAD STICKS. Slurp FUDGSICLES for dessert.

Shopping List

cooking spray, cooked turkey or canned chicken breast, frozen mixed vegetables, 50% light cheddar cheese, reduced-fat baking mix (such as Bisquick Heart Smart), packet ranch dressing mix, 1% milk, eggs, celery, cream cheese, raisins, bread sticks, Fudgsicles.

Wednesday: Budget

Serve this budget-pleasing SALADE NICOISE tonight. Add a SLICED AVOCADO (with salt and pepper to taste) and SOURDOUGH BREAD. For dessert, FRESH PINEAPPLE is refreshing.

Shopping List

red or fingerling potatoes, haricots verts (green beans), Boston lettuce or mixed greens, tomatoes, eggs, canned oil-packed albacore tuna, anchovy fillets, pitted Nicoise or Kalamata olives, fresh parsley, green onions, capers, coarse salt, pepper, vinaigrette dressing, avocado, sourdough bread, fresh pineapple.

SALAD NICOISE

Servings: makes 6 servings

Prep time: for potatoes, green beans

Cook time: about 10 minutes

  • 6 small red potatoes (or 12 fingerling potatoes), cooked, cooled and cut into 1/2-inch slices
  • 1 head Boston lettuce, separated into leaves (or 5 cups loosely packed mixed greens)
  • 1 pound haricots verts (green beans), trimmed, cooked, chilled and cut into 2-inch pieces
  • 2 large tomatoes, cut into 8 wedges
  • 5 eggs, hard-cooked and halved
  • 2 (6-ounce) cans oil-packed albacore tuna, drained
  • 4 anchovy fillets, rinsed and patted dry
  • 1/2 cup pitted Nicoise or Kalamata olives
  • 1/4 cup minced fresh parsley
  • 4 green onions, thinly sliced
  • 2 tablespoons capers, drained
  • Coarse salt and pepper to taste
  • 1/2 cup vinaigrette dressing

Place potatoes in a large bowl along with the green beans; gently mix. Arrange the lettuce on a platter. Place the potatoes and green beans on top of the greens along with the eggs, tuna and anchovies. Scatter over the top: olives, parsley, green onions, capers, salt and pepper. Drizzle with vinaigrette and serve. (Adapted from "The Joy of Cooking," John Becker and Megan Scott, Scribner.)

Per serving: 272 calories, 24 grams protein, 12 grams fat (38% calories from fat), 2.2 grams saturated fat, 21 grams carbohydrate, 182 milligrams cholesterol, 619 milligrams sodium, 5 grams fiber.

Thursday: Express

You'll have dinner on the table in no time with a FROZEN SEAFOOD ENTREE. (Please pay attention to the sodium content, as with any frozen entree.) Add STEAMED FRESH BROCCOLI, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS to round out your meal. PEACHES are a light dessert.

Shopping List

frozen seafood entree, fresh broccoli, packaged salad greens, whole-grain rolls, peaches.

Friday: Meatless

Skip the meat for VEGETABLE "JAMBALAYA" tonight. Just before serving, sprinkle with red pepper sauce to jazz it up. Add a LETTUCE WEDGE and CORN MUFFINS (from a mix). For a simple dessert, PLUMS are a good choice.

Shopping List

canola oil, onion, green bell pepper, garlic, rice, unsalted vegetable broth, frozen corn, less-sodium Worcestershire sauce, cayenne pepper, canned reduced-sodium black-eyed peas, canned no-salt-added stewed tomatoes, red pepper sauce, lettuce, corn muffin mix, plums.

VEGETABLE "JAMBALAYA"

Servings: makes 7 cups

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 1 tablespoon canola oil
  • 1 large onion, coarsely chopped
  • 1 medium green bell pepper, coarsely chopped
  • 2 cloves garlic, minced
  • 1 cup uncooked rice
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 cup frozen corn
  • 2 tablespoons less-sodium Worcestershire sauce
  • 1/8 teaspoon cayenne pepper
  • 1 (15-ounce) can rinsed reduced-sodium black-eyed peas
  • 1 (14 1/2-ounce) can no-salt-added stewed tomatoes, undrained

Heat oil in a large nonstick skillet over medium-high. Cook onion, bell pepper and garlic 6 minutes or until vegetables are softened; stir occasionally. Stir in rice. Cook 5 minutes, stirring occasionally, until rice is light golden. Stir in broth. Bring to a boil; reduce heat. Cover and simmer 15 minutes. Stir in corn, Worcestershire sauce, cayenne pepper, black-eyed peas and tomatoes. Cover and simmer 10 minutes or until vegetables and rice are tender. Serve warm.

Per cup: 223 calories, 7 grams protein, 2 grams fat (9% calories from fat), 0.2 gram saturated fat, 44 grams carbohydrate, no cholesterol, 78 milligrams sodium, 5 grams fiber.

Saturday: Entertain the Family

Your family will welcome HONEY MUSTARD PORK TENDERLOIN for dinner. Heat oven to 400 degrees. In a medium bowl, combine 2 tablespoons cider vinegar, 2 tablespoons light brown sugar, 1 tablespoon Dijon mustard and 1/4 cup honey; mix well. In baking dish, coat 1 (1- to 1 1/4-pound) pork tenderloin with sauce. Bake 20 to 30 minutes, basting occasionally, until meat thermometer registers 145 degrees. Remove pork from oven, tent with foil and let stand 5 minutes. Slice and serve with packaged LONG-GRAIN AND WILD RICE, steamed FRESH ZUCCHINI and DINNER ROLLS.

For dessert, BAKED BANANAS WITH COCONUT OVER ICE CREAM is delicious: Heat oven to 375 degrees. Coat a 10-inch pie plate with cooking spray. Cut 6 medium bananas crosswise in half and then lengthwise in half. Place in pie plate. Dot bananas with 1 tablespoon cut-up butter. Drizzle with 1/3 cup fresh orange juice and 1 tablespoon fresh lemon juice. Sprinkle with 1/4 cup packed light brown sugar and 2/3 cup shredded coconut. Bake uncovered 8 to 10 minutes or until coconut is golden. Spoon over vanilla ice cream for a double-yum dessert.

Tip

Honey will slide out of the measuring cup more easily if you first coat it with cooking spray.

Shopping List

cider vinegar, light brown sugar, Dijon mustard, honey, pork tenderloin, packaged long-grain and wild rice, fresh zucchini, dinner rolls, cooking spray, bananas, butter, oranges, lemons, shredded coconut, vanilla ice cream.

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.

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.

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.

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
  • 2 tablespoons butter, divided
  • 1/4 teaspoon coarse salt
  • 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
  • 1/8 teaspoon cinnamon
  • 1 tablespoon peeled and finely chopped fresh jalapeno pepper
  • 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

If you use wooden skewers, soak them in water 45 minutes before grilling.

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
  • 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.

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