health

7 Day Menu Planner for June 21, 2020

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

Sunday: Family

Serve your family summery and delicious MEDITERRANEAN LAMB CUTLETS WITH KIWI SALSA and COUSCOUS. Add a BOSTON LETTUCE SALAD and FLATBREAD. For dessert, STRAWBERRY ICE CREAM is always a favorite.

Plan

Save enough ice cream for Tuesday.

Shopping List

kiwis, reduced-fat sour cream, garlic, lamb rib chops (cutlets), fresh peach, papaya, lime, cilantro, couscous, Boston lettuce, flatbread, strawberry ice cream.

MEDITERRANEAN LAMB CUTLETS WITH KIWI SALSA

Servings: makes 6 servings

Prep time: 15 minutes; refrigeration time: 2 hours

Cook time: Less than 10 minutes

  • For the lamb:
  • 1 peeled kiwi, halved
  • 1/2 cup reduced-fat sour cream
  • 1 clove garlic, crushed
  • 12 lamb rib chops (cutlets), 1/4 to 1/2 inch thick
  • For the salsa:
  • 3 kiwis, peeled and chopped
  • 1 medium fresh peach, peeled and chopped
  • 1 small papaya, peeled, seeded and chopped
  • 1 tablespoon fresh lime juice
  • 2 tablespoons chopped fresh cilantro

Place 1 kiwi, sour cream and garlic in food processor or blender and puree until just blended and kiwi seeds are not broken; set aside. Place lamb in large bowl. Pour kiwi mixture over lamb; turn to coat. Cover and refrigerate 2 hours.

Meanwhile, for the salsa, combine 3 kiwis, peach, papaya, lime juice and cilantro in small bowl; set aside. To cook cutlets, brush excess marinade from cutlets and discard marinade. Grill or broil cutlets 2 to 3 minutes per side on medium or until desired doneness. Serve with salsa.

Per serving: 240 calories, 28 grams protein, 9 grams fat (35% calories from fat), 3.2 grams saturated fat, 11 grams carbohydrate, 87 milligrams cholesterol, 80 milligrams sodium, 2 grams fiber.

Monday: Budget

Save some money tonight with TUNA SALAD ON MIXED GREENS. In a food processor, puree 2 slices whole-grain bread, 1/2 cup unsalted chicken broth, 1/4 cup chopped walnuts, 1/4 cup fat-free plain yogurt, 1/4 cup fresh lemon juice, 2 cloves garlic and a pinch of cayenne pepper. Transfer to a bowl and add 2 (6-ounce) cans drained and flaked water-packed albacore tuna, 2 medium chopped carrots, 2 ribs chopped celery and 1/4 cup chopped fresh dill; mix gently. Season with coarse salt and pepper. Spoon the salad onto a bed of mixed greens.

Serve with a glass of chilled TOMATO JUICE and a fresh lime wedge on the side, along with BAKED CHIPS and MULTIGRAIN ROLLS. FRESH PINEAPPLE is your dessert.

Plan

Make enough tuna salad for Tuesday.

Shopping List

whole-grain bread, unsalted chicken broth, walnuts, fat-free plain yogurt, lemons, garlic, cayenne pepper, canned water-packed albacore tuna, carrots, celery, fresh dill, coarse salt, pepper, mixed greens, tomato juice, limes, baked chips, multigrain rolls, fresh pineapple.

Tuesday: Heat and Eat

There's little heating necessary tonight with leftover TUNA SALAD SANDWICHES on whole-grain toast with sliced tomatoes and lettuce for dinner. Serve with OVEN FRIES (from frozen) and SWEET PICKLES. Scoop leftover ICE CREAM for dessert.

Shopping List

whole-grain bread, tomatoes, lettuce, frozen oven fries, sweet pickles.

Wednesday: Meatless

Forget about meat tonight and serve MEXICAN BAKED POTATOES. Slash and fluff hot baked potatoes. Top each one with 1/4 cup salsa, 2 tablespoons canned reduced-sodium black beans (rinsed) and 2 tablespoons shredded 50% light cheddar cheese. Place under broiler and cook 1 minute or until cheese melts. Top each potato with 1 tablespoon chopped green onions.

Serve with a LETTUCE WEDGE and HARD-COOKED EGG SLICES. Add WHOLE-GRAIN ROLLS. For dessert, spoon fresh sliced STRAWBERRIES over CHOCOLATE PUDDING.

Plan

Bake extra potatoes for Thursday.

Shopping List

potatoes to bake, salsa, canned reduced-sodium black beans, 50% light cheddar cheese, green onions, lettuce, eggs, whole-grain rolls, fresh strawberries, chocolate pudding.

Thursday: Express

Keep the kitchen cool with PEPPER JACK AND TURKEY SANDWICHES. Spread whole-grain bread slices with spicy ground mustard. Layer romaine, sliced pepper jack cheese, deli smoked turkey slices and sliced tomatoes. Halve sandwiches and serve with BAKED POTATO WEDGES (leftover baked potatoes cut into wedges, coated with cooking spray and baked at 425 degrees for 10 minutes). BLUEBERRIES are your dessert.

Shopping List

whole-grain bread, spicy ground mustard, romaine, pepper jack cheese, deli smoked turkey slices, tomatoes, cooking spray, blueberries.

Friday: Kids

Make the kids happy with these unusual SLOPPY JOE PIEROGIES: Boil 1 (16.9-ounce) package frozen potato-and-cheddar pierogies according to directions; drain well. Meanwhile, heat a large nonstick skillet on medium. Cook 1 pound ground turkey breast 5 minutes or until it's no longer pink. Add 1/2 cup minced carrots and 1/2 cup minced onions; cook and stir 4 minutes or until soft. Stir in 1 (15.5-ounce) can sloppy Joe sauce; bring to a boil. Remove from heat; fold in drained pierogies. Serve in soup bowls.

Munch on CELERY STICKS stuffed with cheese spread and add CRUSTY BREAD. A slice of WATERMELON is a kid kind of dessert.

Shopping List

frozen potato-and-cheddar pierogies, ground turkey breast, carrots, onion, canned sloppy Joe sauce, celery, cheese spread, crusty bread, watermelon.

Saturday: Entertain the Family

Celebrate Independence Day with the family and enjoy GRILLED STEAK AND WATERMELON SALAD at the same time. Add POTATO SALAD, COLESLAW, DEVILED EGGS and a BAGUETTE for a real picnic. BLUEBERRY ICE CREAM PIE is a show-stopping dessert everyone will love.

Shopping List

ground coriander, cumin, beef tenderloin steaks, seedless baby watermelon, coarse salt, pepper, baby arugula or spinach leaves, reduced-fat balsamic or Italian dressing, cherry tomatoes, red onion, Greek feta cheese, potato salad, coleslaw, deviled eggs, baguette, canned blueberry pie filling, vanilla ice cream, graham cracker piecrust, strawberry sauce, light whipped cream, any fresh berries.

GRILLED STEAK AND WATERMELON SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 to 15 minutes for steak; 2 to 4 minutes for watermelon

  • 1 teaspoon ground coriander
  • 1 teaspoon cumin
  • 4 beef tenderloin steaks, cut 1 inch thick (4 to 5 ounces each)
  • 2 slices seedless baby watermelon, 1 inch thick (about 1 pound each)
  • Coarse salt and pepper to taste
  • 8 cups baby arugula or spinach leaves
  • 1/4 cup reduced-fat balsamic or Italian dressing
  • 1 cup halved cherry tomatoes
  • 1/2 cup thinly sliced red onion
  • 1/4 cup Greek feta cheese, crumbled

Combine coriander and cumin; press evenly onto steaks. Place steaks in center of grid over medium ash-covered coals; arrange watermelon around steak. Grill steaks, covered, 10 to 15 minutes for medium-rare to medium. Turn occasionally. Grill watermelon 2 to 4 minutes or until grill marks form, turning once. Carve steaks into slices. Cut each watermelon slice into 6 wedges. Season beef and watermelon with salt and pepper as desired.

Combine greens and dressing in large bowl; toss to coat. Divide among 4 serving plates. Arrange beef and watermelon on salad; top evenly with tomatoes, onion and cheese.

Per serving: 241 calories, 25 grams protein, 9 grams fat (33% calories from fat), 3.8 grams saturated fat, 18 grams carbohydrate, 68 milligrams cholesterol, 350 milligrams sodium, 2 grams fiber.

BLUEBERRY ICE CREAM PIE

Servings: makes 10 servings

Prep time: 10 minutes

Cook time: 2 hours; standing time: 5 minutes

  • 3/4 cup blueberry pie filling
  • 2 pints vanilla ice cream, slightly softened
  • 1 (6-ounce) graham cracker piecrust
  • 1/2 cup strawberry sauce
  • Light whipped cream and any fresh berries for garnish

Mix pie filling and 1 pint ice cream; spread in crust. Top with remaining ice cream; freeze until firm. Remove from freezer 5 minutes before serving. Slice, top with strawberry sauce, garnish with whipped cream and berries, and serve.

Per serving: 274 calories, 3 grams protein, 11 grams fat (35% calories from fat), 4.8 grams saturated fat, 42 grams carbohydrate, 23 milligrams cholesterol, 142 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for June 14, 2020

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

Sunday: Family

Show Dad how much you love him on his special day with this updated, healthier version of DAD'S "FRIED" CHICKEN. Serve with CORN-ON-THE-COB, deli COLESLAW and CRUSTY ITALIAN BREAD.

Add BLUE DEVIL DEVILED EGGS. Hard-cook 12 eggs; cool, peel, halve and remove yolks to a medium bowl. Mash, and then blend in 3 tablespoons low-fat mayonnaise and 1 teaspoon Dijon mustard. Add 2 tablespoons crumbled blue cheese, and coarse salt and pepper to taste. Divide mixture; fill eggs and garnish with 3 tablespoons crumbled bacon. (Adapted from "Deviled Eggs," Debbie Moose; Harvard Common Press, 2004.)

For dessert, fat-free CHOCOLATE ICE CREAM and CHOCOLATE CHIP COOKIES are Father's Day favorites.

Plan

Save enough crusty Italian bread, deviled eggs and ice cream for Monday and cook enough eggs for Wednesday.

Shopping List

buttermilk, Dijon mustard, garlic, hot sauce, skinless chicken legs, cooking spray, whole-wheat flour, sesame seeds, paprika, dried thyme, baking powder, coarse salt, pepper, corn-on-the-cob, deli coleslaw, crusty Italian bread, eggs, low-fat mayonnaise, crumbled blue cheese, bacon, fat-free chocolate ice cream, chocolate chip cookies.

DAD'S "FRIED" CHICKEN

Servings: Makes 4 servings

Prep time: 15 minutes; marinating time: 30 minutes to 8 hours

Cook time: 40 to 50 minutes

  • 1/2 cup buttermilk
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 teaspoon hot sauce
  • 2 1/2 to 3 pounds skinless chicken legs
  • 1/2 cup whole-wheat flour
  • 2 tablespoons sesame seeds
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon baking powder
  • 1/8 teaspoon coarse salt
  • Freshly ground black pepper to taste

Whisk buttermilk, mustard, garlic and hot sauce in shallow baking dish until well-blended. Add chicken and turn to coat. Cover and marinate in refrigerator 30 minutes to 8 hours.

Heat oven to 425 degrees. Line a baking sheet with nonstick foil. Place wire rack coated with cooking spray on baking sheet. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in small bowl. Place flour mixture in a resealable plastic bag. Shake excess marinade from chicken and place chicken (one or two pieces at a time) in flour mixture; shake to coat. Place chicken on prepared rack. (Discard extra marinade and flour.) Coat chicken pieces with cooking spray. Bake 40 to 50 minutes or until golden and no longer pink in center. Serve immediately.

Per serving: 312 calories, 39 grams protein, 14 grams fat (41% calories from fat), 3.5 grams saturated fat, 7 grams carbohydrate, 196 milligrams cholesterol, 265 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

No matter what you call it, PANZANELLA (or "bread salad") makes a delicious summer meal. Add leftover DEVILED EGGS alongside. For dessert, leftover ICE CREAM is all you'll want.

Shopping List

canned reduced-sodium cannellini beans, part-skim mozzarella, red bell pepper, red onion, salad greens, red wine vinegar, extra-virgin olive oil, coarse salt, garlic, dried basil, ground mustard, crushed red pepper.

PANZANELLA

Servings: Makes 4 servings

Prep time: 20 minutes

Cook time: 15 minutes for bread; standing time: 30 minutes

  • For the salad:
  • 4 slices leftover crusty Italian bread, 3/4-inch thick, cut into bite-size pieces
  • 1 (15- to 19-ounce) can reduced-sodium cannellini beans, rinsed
  • 8 ounces part-skim mozzarella, cut into 3/4-inch cubes
  • 1 medium red bell pepper, cut into thin strips
  • 1 small red onion, thinly sliced
  • 2 cups salad greens
  • For the dressing:
  • 1/2 cup red wine vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 teaspoon coarse salt
  • 1 1/2 teaspoons minced garlic
  • 1 teaspoon dried basil
  • 1 teaspoon ground mustard
  • 1/2 teaspoon crushed red pepper

Heat oven to 350 degrees. Place bread in single layer on baking sheet. Bake 15 minutes or until toasted. In a large bowl, combine beans, mozzarella, bell pepper and onion. In a medium bowl, combine vinegar, oil, salt, garlic, basil, mustard and crushed red pepper; mix well. Pour dressing over bean mixture; toss to mix well. Add bread to bean mixture; toss to mix. Let mixture stand 30 minutes; stir occasionally. Serve over salad greens.

Per serving: 453 calories, 23 grams protein, 24 grams fat (47% calories from fat), 7.9 grams saturated fat, 39 grams carbohydrate, 36 milligrams cholesterol, 1,121 milligrams sodium, 9 grams fiber.

Tuesday: Budget

OPEN-FACED ASPARAGUS QUESADILLAS are simple, but transform ordinary flavors into something extraordinary. Lightly toast 1 teaspoon cumin seeds in a large skillet over medium heat for 3 minutes, shaking pan; set seeds aside. Microwave 4 slices bacon 3 or 4 minutes on high (100% power); let stand 3 minutes and crumble when cool. Melt 1 teaspoon butter in skillet over medium heat; add 3/4 pound asparagus (cut into 1 1/2-inch pieces) and cook 2 to 3 minutes. Add 2 cups sliced fresh mushrooms and 3/4 teaspoon garlic salt; cook 2 minutes or until mushrooms begin to release their moisture.

Heat oven to 425 degrees. Place 4 (6-inch) fat-free flour tortillas on a large rimmed baking pan. Divide and top them with asparagus mixture; sprinkle with 2 sliced green onions, 1 cup shredded Monterey Jack cheese, the bacon and the cumin seeds. Bake 5 minutes or until cheese is melted. Cut into wedges and serve with canned reduced-sodium PINTO BEANS.

Add a sliced AVOCADO SALAD on shredded lettuce. FRESH PINEAPPLE CHUNKS make a good dessert.

Shopping List

cumin seeds, bacon, butter, fresh asparagus, sliced fresh mushrooms, garlic salt, fat-free flour tortillas, green onions, shredded Monterey Jack cheese, canned reduced-sodium pinto beans, avocado, lettuce, fresh pineapple chunks.

Wednesday: Meatless

HERBED COUSCOUS AND PEAS makes a light summertime meal. Bring 1 (14-ounce) can unsalted vegetable broth to simmer in medium pan. Remove from heat and stir in 1 cup whole-wheat couscous. Cover and let stand 5 minutes.

Meanwhile, microwave 1 1/2 cups frozen green peas according to directions; drain. To couscous, add green peas, 1 (15-ounce) can rinsed reduced-sodium chickpeas, 2 tablespoons chopped flatleaf parsley, 2 tablespoons fresh mint, 2 tablespoons fresh basil and 1 teaspoon lemon zest; fluff with fork. Serve immediately.

Add a MIXED GREEN SALAD with leftover HARD-COOKED EGG WEDGES and FLATBREAD. For dessert, fresh STRAWBERRIES are perfect.

Shopping List

unsalted vegetable broth, whole-wheat couscous, frozen green peas, canned reduced-sodium chickpeas, flatleaf parsley, fresh mint, fresh basil, lemon, mixed greens, flatbread, fresh strawberries.

Thursday: Express

When I'm out of ideas for dinner, I buy MEATLOAF at the supermarket and pretend it's my mother's recipe. I also add refrigerated cooked POTATOES, along with steamed FRESH BROCCOLI, packaged GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, deli BROWNIES will take you through the home stretch.

Shopping List

store-bought meatloaf, any refrigerated cooked potatoes, fresh broccoli, packaged green salad, whole-grain rolls, deli brownies.

Friday: Kids

Leave it to the kids to invent MEATLOAF TACOS. Warm the leftover meatloaf, then crumble and spoon into taco shells. Top with shredded cheddar cheese and add salsa. Serve with vegetarian BAKED BEANS and CARROT STICKS. KIWIS make an easy dessert.

Shopping List

taco shells, shredded cheddar cheese, salsa, vegetarian baked beans, carrot sticks, kiwis.

Saturday: Entertain the Family

Try something different for the family with hearty BEEF AND BARLEY SUMMER SALAD. Serve it with your GAZPACHO and SOURDOUGH ROLLS.

Your dessert, LEMON MOUSSE CAKE, will further impress. Heat oven to 350 degrees. Coat bottoms (only) of 2 (9-inch) round cake pans with cooking spray. Prepare and bake 1 (2-layer size) package lemon cake mix according to directions. Cool completely.

For the icing: In a medium bowl, gently stir 3/4 cup lemon pie filling (from a 15- to 16-ounce can) into 2 (16-ounce) tubs whipped ready-to-spread vanilla frosting. Place 1 cake layer, rounded-side down, on serving plate. Spread with 1 cup lemon mixture; top with second layer (rounded-side up). Frost sides and top of cake, then slice and serve. Refrigerate leftover cake.

Tip

Try something different for the family with hearty BEEF AND BARLEY SUMMER SALAD. Serve it with your GAZPACHO and SOURDOUGH ROLLS.

Your dessert, LEMON MOUSSE CAKE, will further impress. Heat oven to 350 degrees. Coat bottoms (only) of 2 (9-inch) round cake pans with cooking spray. Prepare and bake 1 (2-layer size) package lemon cake mix according to directions. Cool completely.

For the icing: In a medium bowl, gently stir 3/4 cup lemon pie filling (from a 15- to 16-ounce can) into 2 (16-ounce) tubs whipped ready-to-spread vanilla frosting. Place 1 cake layer, rounded-side down, on serving plate. Spread with 1 cup lemon mixture; top with second layer (rounded-side up). Frost sides and top of cake, then slice and serve. Refrigerate leftover cake.

Shopping List

reduced-fat balsamic vinaigrette, orange, lemon, beef top-round steak, quick-cooking barley, fresh green beans, yellow bell pepper, green onions, fresh chives, gazpacho, sourdough rolls, cooking spray, lemon cake mix (plus ingredients to add to mix), canned lemon pie filling, whipped ready-to-spread vanilla frosting.

BEEF AND BARLEY SUMMER SALAD

Servings: Makes 4 servings

Prep time: 25 minutes; marinating time: 6 hours to overnight

Cook time: less than 15 minutes, plus barley

  • For the marinade:
  • 1 cup reduced-fat balsamic vinaigrette
  • 2 tablespoons fresh orange juice
  • 1 tablespoon freshly grated orange zest
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons lemon zest
  • 1 pound beef top-round steak (3/4-inch thick)
  • For the salad:
  • 1 cup quick-cooking barley
  • 1/4 pound fresh green beans
  • 1 cup chopped yellow bell pepper
  • 1/4 cup thinly sliced green onions
  • 1 tablespoon chopped fresh chives

Combine vinaigrette, orange juice, orange zest, lemon juice and lemon zest in small bowl. Place steak and 1/2 cup marinade in resealable plastic bag; turn to coat steak. Marinate in refrigerator 6 hours to overnight; turn occasionally. Cover and refrigerate remaining marinade.

Cook barley according to package directions; set aside. Cook green beans in boiling water 3 minutes; drain. Run cold water over beans to stop cooking; drain and set aside. Heat grill on medium. Remove steak; discard marinade. Grill steak, uncovered, 8 to 9 minutes for medium-rare; turn occasionally. Do not overcook or steak will be tough. Carve steak across grain into thin slices.

Toss barley, green beans, steak slices, bell pepper and onions in large bowl. Arrange on plates. Drizzle with reserved marinade; sprinkle with chives.

NOTE: To broil, place steak on rack in broiling pan 3 to 4 inches from heat. Broil 12 to 13 minutes for medium-rare.

Per serving: 339 calories, 31 grams protein, 7 grams fat (19% calories from fat), 1.9 grams saturated fat, 38 grams carbohydrate, 70 milligrams cholesterol, 461 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for June 07, 2020

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

Sunday: Family

Make it a one-pan meal with LEMON CHICKEN AND ORZO, giving you plenty of time to relax with the family. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS to your meal.

Make this easy DOUBLE BERRY CRISP for dessert: Heat oven to 350 degrees. Stir 1 (2-layer size) package yellow cake mix and 1/2 cup melted butter in a large bowl until crumbly; set aside. Spoon 1 (21-ounce) can cherry pie filling (light or regular) and 1 (21-ounce) can blueberry pie filling (light or regular) randomly into a 9-by-13-inch baking dish coated with cooking spray. (Do not mix the two flavors.) Sprinkle 1 tablespoon fresh lemon juice over fillings; then spread cake mix evenly over pie fillings. Bake 35 to 45 minutes or until golden-brown. Serve with VANILLA ICE CREAM.

Tip

Make it a one-pan meal with LEMON CHICKEN AND ORZO, giving you plenty of time to relax with the family. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS to your meal.

Make this easy DOUBLE BERRY CRISP for dessert: Heat oven to 350 degrees. Stir 1 (2-layer size) package yellow cake mix and 1/2 cup melted butter in a large bowl until crumbly; set aside. Spoon 1 (21-ounce) can cherry pie filling (light or regular) and 1 (21-ounce) can blueberry pie filling (light or regular) randomly into a 9-by-13-inch baking dish coated with cooking spray. (Do not mix the two flavors.) Sprinkle 1 tablespoon fresh lemon juice over fillings; then spread cake mix evenly over pie fillings. Bake 35 to 45 minutes or until golden-brown. Serve with VANILLA ICE CREAM.

Plan

Save enough Double Berry Crisp for Monday; save enough ice cream for Saturday.

Shopping List

olive oil, boneless skinless chicken thighs, unsalted chicken broth, carrots or zucchini, orzo pasta, pitted Kalamata olives, lemons, dried oregano, pepper, mixed greens, whole-grain rolls, yellow cake mix, butter, canned light or regular cherry and blueberry pie fillings, cooking spray, vanilla ice cream.

LEMON CHICKEN AND ORZO

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 25 to 35 minutes

  • 2 tablespoons olive oil
  • 2 1/2 pounds boneless skinless chicken thighs, trimmed
  • 1 3/4 cups unsalted chicken broth
  • 2 cups carrots or zucchini, sliced 1/4 inch thick
  • 2/3 cup orzo pasta
  • 1/2 cup pitted Kalamata olives, drained
  • 1 lemon, cut into wedges
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons dried oregano
  • 1/4 teaspoon pepper

Heat oven to 400 degrees. In ovenproof skillet, heat oil on medium-high. Cook chicken 6 to 8 minutes or until browned on both sides. Add broth, carrots or zucchini, orzo, olives, lemon wedges, lemon juice, oregano and pepper. Bring to a boil, then reduce heat to simmer. Cover with a lid; bake 20 to 25 minutes or until the orzo is done and internal temperature of chicken is 165 degrees. Remove pan from oven. Fluff the orzo and vegetables. Serve right from the skillet for your one-pan meal.

Per serving: 400 calories, 35 grams protein, 19 grams fat (44% calories from fat), 4 grams saturated fat, 20 grams carbohydrate, 176 milligrams cholesterol, 371 milligrams sodium, 2 grams fiber.

Monday: Meatless

Enjoy delicious, no-meat SOUTHWESTERN PIE. Serve the flavor-packed pie with deli COLESLAW. Warm the leftover DOUBLE BERRY CRISP for dessert.

Shopping List

cooking spray, frozen corn, green onions, canned reduced-sodium pinto beans, 50% light cheddar cheese, reduced-fat baking mix (such as Bisquick Heart Smart), whole milk, chunky salsa, eggs, deli coleslaw.

SOUTHWESTERN PIE

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 35 to 40 minutes; cooling time: 5 minutes

  • 1 1/2 cups frozen corn, thawed
  • 8 green onions, sliced
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1/3 cup shredded 50% light cheddar cheese
  • 1/2 cup reduced-fat baking mix (such as Bisquick Heart Smart)
  • 1/2 cup whole milk
  • 1/2 cup chunky salsa, plus more for garnish
  • 2 eggs

Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. Layer corn, onions and beans in pie plate. Sprinkle with cheese. In a small bowl, stir together baking mix, milk, 1/2 cup salsa and the eggs until blended. Pour into pie plate. Bake 35 to 40 minutes or until knife inserted in center comes out clean. Cool 5 minutes. Slice into wedges and garnish with extra salsa.

Per serving: 278 calories, 15 grams protein, 6 grams fat (20% calories from fat), 2.7 grams saturated fat, 44 grams carbohydrate, 102 milligrams cholesterol, 593 milligrams sodium, 9 grams fiber.

Tuesday: Kids

The kids will come running for CHILI-BEAN BURRITOS. For each burrito, spoon canned chili beans with sauce down center of flour tortilla; sprinkle with shredded 50% light cheddar cheese; roll. Place seam-side down in baking dish. Spoon additional chili beans with sauce over tortillas; sprinkle with more cheese. Cover and microwave on high (100% power) 3 minutes (for 4 burritos) or until cheese is melted and burritos are hot. Serve with mild salsa and reduced-fat sour cream. Add a deli CARROT SALAD.

Make a yummy FRUIT SMOOTHIE for dessert: In a blender, combine 2 cups frozen raspberries or strawberries, 1 ripe banana (cut in chunks) and 1 cup vanilla yogurt. Blend until smooth.

Shopping List

canned chili beans with sauce, flour tortillas, 50% light cheddar cheese, mild salsa, reduced-fat sour cream, deli carrot salad, frozen raspberries or strawberries, bananas, vanilla yogurt.

Wednesday: Express

For a quick meal, make SPAGHETTI AND MEATBALLS. Stir together 1 (26-ounce) jar tomato-basil pasta sauce, 1 teaspoon dried basil and 24 frozen cooked meatballs (thawed); simmer 10 minutes or until hot. Serve over cooked spaghetti and sprinkle with freshly grated parmesan cheese. Add a packaged ITALIAN SALAD and CRUSTY ROLLS.

BANANA CREAM PIE IN A BOWL is an easy dessert: Prepare 1 (3.4-ounce) package instant banana pudding mix according to directions, using 1% milk. Layer 1/2 cup (of 1 cup total) vanilla wafer cookie crumbs, half of the pudding and 1 1/2 (of 3 total) sliced ripe medium bananas in a 2-quart serving bowl. Repeat layers. Cover and refrigerate 30 minutes to 4 hours. Top with light whipped cream.

Plan

Save enough Banana Cream Pie in a Bowl for Thursday.

Shopping List

jar tomato-basil pasta sauce, dried basil, frozen cooked meatballs, spaghetti, parmesan cheese, packaged Italian salad, crusty rolls, instant banana pudding mix, 1% milk, vanilla wafers, bananas, light whipped cream.

Thursday: Budget

Good flavor and low cost make this GARDEN LASAGNA an excellent choice for dinner. Serve with a GREEN SALAD and ITALIAN BREAD. Dessert is leftover BANANA CREAM PIE IN A BOWL.

Plan

Save enough lasagna for Friday.

Shopping List

cooking spray, canned reduced-sodium black beans, jar reduced-sodium or regular red pasta sauce, carrots, zucchini, eggs, fat-free or reduced-fat ricotta cheese, parmesan cheese, lasagna noodles, shredded part-skim mozzarella cheese, salad greens, Italian bread.

GARDEN LASAGNA

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 45 minutes; standing time: 15 minutes

  • 1 (15-ounce) can rinsed reduced-sodium black beans
  • 1 (24- to 26-ounce) jar reduced-sodium or regular red pasta sauce
  • 2 medium carrots, grated
  • 1 medium zucchini, grated
  • 1 cup water
  • 1 egg, lightly beaten
  • 16 ounces fat-free or reduced-fat ricotta cheese
  • 1/4 cup freshly grated parmesan cheese
  • 8 lasagna noodles, uncooked
  • 3/4 cup shredded part-skim mozzarella cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, mix together beans, pasta sauce, carrots, zucchini and water. Set aside. In another bowl, combine the egg, ricotta and parmesan. Cover bottom of baking dish with 1 cup pasta sauce mix; top with 4 noodles. Spread the ricotta mixture over all; top with 1 cup sauce and remaining noodles. Pour remaining sauce over all; sprinkle with mozzarella. Cover tightly with foil and bake 45 minutes. Uncover and let stand 15 minutes before serving.

Per serving: 275 calories, 19 grams protein, 4 grams fat (14% calories from fat), 1.8 grams saturated fat, 40 grams carbohydrate, 37 milligrams cholesterol, 362 milligrams sodium, 5 grams fiber.

Friday: Heat and Eat

Take it easy tonight and heat the leftover GARDEN LASAGNA for dinner. Add a crisp LETTUCE WEDGE and GARLIC BREAD. RED AND GREEN GRAPES are a simple dessert.

Shopping List

lettuce, garlic bread, red and green grapes.

Saturday: Entertain the Family

Use your grilling skills and prepare GRILLED TUNA for your family. Serve with BROWN RICE tossed with some golden raisins and orange zest.

Add ZUCCHINI WITH FETA AND MINT: Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 1/4 pounds zucchini (cut lengthwise into thin ribbons), 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; cook, stirring often, 5 minutes or until just tender. Remove from heat; stir in 1 tablespoon chopped fresh mint and 1/2 teaspoon lemon zest. Transfer to serving platter; sprinkle with 1/4 cup crumbled Greek feta before serving.

Add a BABY ROMAINE SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert and serve them with leftover ICE CREAM.

Tip

Use your grilling skills and prepare GRILLED TUNA for your family. Serve with BROWN RICE tossed with some golden raisins and orange zest.

Add ZUCCHINI WITH FETA AND MINT: Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 1/4 pounds zucchini (cut lengthwise into thin ribbons), 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; cook, stirring often, 5 minutes or until just tender. Remove from heat; stir in 1 tablespoon chopped fresh mint and 1/2 teaspoon lemon zest. Transfer to serving platter; sprinkle with 1/4 cup crumbled Greek feta before serving.

Add a BABY ROMAINE SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert and serve them with leftover ICE CREAM.

Shopping List

tuna to grill, brown rice, golden raisins, orange, olive oil, zucchini, coarse salt, pepper, fresh mint, lemon, Greek feta, baby romaine, baguette, fruit tarts.

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