health

7 Day Menu Planner for July 05, 2020

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

Sunday: Family

Spice up family day with GRILLED MOJO CHICKEN WITH PINEAPPLE SALSA. Serve with CORN-ON-THE-COB, a MIXED GREEN SALAD tossed with fresh blueberries and CRUSTY BREAD.

For dessert, TAPIOCA PUDDING WITH STRAWBERRIES is summery and light: Combine 2 cups quartered fresh strawberries, 2 tablespoons sugar and 1 to 2 teaspoons chopped fresh mint; toss gently. Spoon over tapioca pudding.

Plan

Save enough pudding for Monday and enough strawberries for Tuesday.

Shopping List

packaged individually wrapped chicken breast portions, mojo criollo citrus marinade or marinade of your choice, adobo seasoning, fresh pineapple, tomato, red onion, cilantro, jalapeno pepper (if desired), extra-virgin olive oil, limes, coarse salt, corn-on-the-cob, mixed greens, fresh blueberries, crusty bread, fresh strawberries, sugar, fresh mint, tapioca pudding.

GRILLED MOJO CHICKEN WITH PINEAPPLE SALSA

Servings: makes 6 servings

Prep time: 20 minutes; marinating time: 2 hours

Cook time: about 18 minutes; standing time: 2 to 3 minutes

  • 1 (1.5-pound) package individually wrapped chicken breast portions
  • 1 (20-ounce) bottle mojo criollo citrus marinade or marinade of your choice
  • 1 1/4 teaspoons adobo seasoning
  • 8 rings fresh pineapple, sliced 1/2 inch thick
  • 1 cup chopped tomato
  • 1/4 cup finely chopped red onion
  • 3 tablespoons finely chopped cilantro
  • 2 tablespoons finely chopped jalapeno pepper, if desired
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon fresh lime juice
  • 1/4 teaspoon coarse salt

In a resealable plastic bag, combine chicken and marinade. Toss to coat; marinate in refrigerator 2 hours. Heat grill or grill pan to medium-high heat. Remove chicken from marinade, discard marinade and let extra marinade drip off. Season chicken with adobo seasoning; grill 3 to 5 minutes per side. Chicken is done when it feels firm to touch and internal temperature reaches 170 degrees. Remove chicken from grill; let stand 2 to 3 minutes before serving.

Grill pineapple about 4 minutes per side or until charred. Transfer pineapple to cutting board and chop into chunks. In medium bowl, stir pineapple, tomato, onion, cilantro, jalapeno, oil, lime juice and salt until combined. Top chicken with salsa and serve.

Per serving: 205 calories, 25 grams protein, 5 grams fat (24% calories from fat), 1 gram saturated fat, 14 grams carbohydrate, 73 milligrams cholesterol, 847 milligrams sodium, 2 grams fiber.

Monday: Budget

Keep expenses down with economical LINGUINE WITH TUNA. Toss 2 (6-ounce) cans of drained and flaked albacore tuna with hot cooked linguine, fresh lemon juice, chopped fresh parsley and freshly ground black pepper. Serve with SALAD GREENS and a BAGUETTE. Leftover TAPIOCA PUDDING is an easy dessert.

Shopping List

canned albacore tuna, linguine, lemon, fresh parsley, black pepper, salad greens, baguette.

Tuesday: Express

Summer salads are always welcome, just like this LEMON PEPPER SPINACH SALAD WITH CHICKEN. For the dressing: Whisk 1/4 cup olive oil, 1 tablespoon lemon juice and 1/2 teaspoon lemon pepper seasoning in small bowl. Heat another tablespoon olive oil in large nonstick skillet on medium-high. Sprinkle bite-size chicken breast pieces (1 pound total) with 1 teaspoon lemon pepper seasoning and add to pan. Cook chicken, stirring, 5 minutes or until cooked through; cool slightly. Toss 1 (5-ounce) package baby spinach leaves with dressing in large bowl. Top with chicken, 1 cup (leftover) sliced strawberries, 1/4 cup toasted sliced almonds and 1/4 cup crumbled cooked bacon.

Serve with WHOLE-GRAIN ROLLS. Munch on OATMEAL-RAISIN COOKIES for dessert.

Plan

Save enough cookies for Wednesday.

Shopping List

olive oil, lemon, lemon pepper seasoning, chicken breast, packaged fresh baby spinach, sliced almonds, bacon, whole-grain rolls, oatmeal-raisin cookies.

Wednesday: Kids

Flag down the kids racing through the kitchen with a pit stop of CHICKEN MEXI-MELT. In a medium bowl, combine 2 1/2 cups chopped cooked chicken, 1/2 cup finely chopped carrots, 1 (1.25-ounce) envelope reduced-sodium taco seasoning; mix well. For each serving, place 1 whole-grain tortilla (of 12 total) on a microwave-safe plate. Spread with 1 tablespoon mild picante sauce. Top with about 1/4 cup chicken mixture and 2 tablespoons shredded reduced-fat Monterey jack cheese; repeat layers two more times. Microwave 1 serving at a time on high (100% power) 2 1/2 to 3 minutes or until cheese is melted. Cut into wedges and serve immediately.

Alongside, add CELERY STICKS. For dessert, leftover COOKIES and APPLE SLICES are crunchy.

Shopping List

cooked chicken, carrots, reduced-sodium taco seasoning, whole-grain tortillas, mild picante sauce, reduced-fat Monterey jack cheese, celery sticks, apple slices.

Thursday: Meatless

Up your calcium and fiber with ITALIAN VEGETABLE PASTA BAKE. Add a LETTUCE WEDGE with HARD-COOKED EGG SLICES and GARLIC BREAD. BROWNIES are always a popular dessert.

Plan

Save enough pasta bake for Friday.

Shopping List

cooking spray, mostaccioli or any small tube pasta, jar no-salt-added or regular marinara sauce, dried basil, part-skim mozzarella cheese, fresh mushrooms, yellow squash, zucchini squash, green bell pepper, lettuce, eggs, garlic bread, brownies.

ITALIAN VEGETABLE PASTA BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 20 to 25 minutes, plus pasta

  • 3 cups mostaccioli pasta (or any small tube pasta)
  • 1 (25- to 28-ounce) jar no-salt-added or regular marinara sauce
  • 1 teaspoon dried basil
  • 4 ounces shredded part-skim mozzarella cheese, divided
  • 8 ounces fresh mushrooms, sliced
  • 1 medium yellow squash, halved lengthwise and thinly sliced
  • 1 medium zucchini squash, halved lengthwise and thinly sliced
  • 1 small green bell pepper, thinly sliced

Heat oven to 375 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Cook pasta according to directions; drain. In a large bowl, combine cooked pasta, pasta sauce, dried basil, 1/2 cup mozzarella, mushrooms, yellow squash, zucchini and bell pepper; mix well. Spoon into baking dish; sprinkle with remaining cheese. Bake 20 to 25 minutes or until thoroughly heated.

Per serving: 228 calories, 11 grams protein, 4 grams fat (15% calories from fat), 1.6 grams saturated fat, 38 grams carbohydrate, 9 milligrams cholesterol, 165 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Enjoy some extra leisure time while you reheat Friday's PASTA BAKE for dinner tonight. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. Sliced CANTALOUPE is a refreshing dessert.

Shopping List

mixed greens, Italian bread, cantaloupe.

Saturday: Entertain the Family

Your family will rave about the flavor of MEXICAN SHRIMP AND VEGETABLE KEBABS, and you'll love the simple preparation. Serve the kebabs over RICE tossed with fresh chopped parsley. Add a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a PEACH CRISP for dessert. Serve with fat-free VANILLA FROZEN YOGURT.

Shopping List

lemon, olive oil, chili powder, cumin, garlic powder, dried oregano, coarse salt, shrimp, assorted fresh vegetables (such as zucchini, onions, whole mushrooms and bell peppers), rice, fresh parsley, baby romaine salad, sourdough bread, peach crisp, fat-free vanilla frozen yogurt.

MEXICAN SHRIMP AND VEGETABLE KEBABS

Servings: makes 4 servings

Prep time: 15 minutes, plus refrigeration time

Cook time: less than 10 minutes

  • Juice of one lemon
  • 2 tablespoons olive oil
  • 1 tablespoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon coarse salt
  • 1 pound large uncooked shrimp, peeled and deveined
  • 5 cups assorted vegetables, such as zucchini (cut into 1/2-inch pieces), onions (cut into 1/2-inch wedges), whole mushrooms, bell peppers (cut into 1-inch pieces)

In a medium bowl, combine lemon juice, olive oil, chili powder, cumin, garlic powder, oregano and salt; mix well. Add shrimp to marinade, toss to coat, cover and refrigerate 15 minutes. Thread 4 metal skewers alternately with shrimp and vegetables. Broil or grill 7 to 8 minutes, turning frequently, or until the shrimp are cooked and vegetables are tender.

Per serving: 181 calories, 18 grams protein, 9 grams fat (42% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 143 milligrams cholesterol, 415 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for June 28, 2020

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

Sunday: Family

Treat the family to aromatic and colorful ASIAN PORK AND PINEAPPLE KEBABS. Serve the beautiful entree over BROWN RICE and drizzle Thai peanut sauce over all. Add SOURDOUGH BREAD. For dessert, make STRAWBERRY SHORTCAKE with fresh strawberries, vanilla ice cream and angel food cake.

Plan

Prepare enough pork and vegetables and save enough rice and ice cream for Monday.

Shopping List

pork tenderloins, teriyaki marinade, pineapple chunks, red bell peppers, green onions, brown rice, Thai peanut sauce, sourdough bread, fresh strawberries, vanilla ice cream, angel food cake.

ASIAN PORK AND PINEAPPLE KEBABS

Servings: makes 8 kebabs

Prep time: 20 minutes; refrigeration time: 2 to 4 hours

Cook time: 10 to 12 minutes; standing time: 3 minutes

  • 2 (1-pound) pork tenderloins, cut into 1-inch cubes
  • 1 1/2 cups teriyaki marinade, divided
  • 4 cups pineapple chunks (about 1 inch in size)
  • 2 red bell peppers, cut into 1-inch squares
  • 8 green onions, cut into 2-inch pieces

Place pork in resealable plastic bag. Add 1 cup marinade; turn to coat. Seal bag; refrigerate 2 to 4 hours. Heat grill to medium-high. Remove pork; discard marinade from bag. On stainless steel skewers, thread pork, pineapple, bell peppers and onions. Grill directly over fire, turning to brown evenly, 10 to 12 minutes or until internal temperature reaches 145 degrees, brushing kebabs with reserved 1/2 cup marinade. Let stand 3 minutes before serving.

Per serving: 192 calories, 23 grams protein, 3 grams fat (15% calories from fat), 1 gram saturated fat, 17 grams carbohydrate, 60 milligrams cholesterol, 664 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the leftover pork and vegetables tonight for PORK STIR-FRY; serve over leftover RICE. Add SESAME BREAD STICKS. Drizzle chocolate sauce over leftover ICE CREAM for dessert.

Plan

Save enough chocolate sauce for Wednesday.

Shopping List

sesame bread sticks, chocolate sauce.

Tuesday: Meatless

No one ever complains when we have VIDALIA ONION RISOTTO on the menu. Serve the creamy rice dish with a SPINACH SALAD and a BAGUETTE. For dessert, KIWI is light.

Shopping List

canola oil, Vidalia or other sweet onions, garlic, Arborio rice, unsalted vegetable broth, crumbled reduced-fat Greek feta cheese, flatleaf parsley, parmesan cheese, black pepper, fresh spinach, baguette, kiwi.

VIDALIA ONION RISOTTO

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 20 to 25 minutes

  • 2 teaspoons canola oil
  • 2 cups chopped Vidalia or other sweet onions
  • 2 cloves garlic, minced
  • 1 1/2 cups Arborio rice
  • 2 (14-ounce) cans unsalted vegetable broth
  • 1/2 cup reduced-fat crumbled Greek feta cheese, divided
  • 1/2 cup chopped flatleaf parsley, plus sprigs for garnish
  • 1/4 cup freshly grated parmesan cheese
  • Freshly ground black pepper

Heat oil in saucepan over medium. Add onions and garlic; cook 4 minutes or until softened. Stir in rice; cook 1 to 2 minutes to thoroughly coat grains.

Meanwhile, bring broth to a simmer. Add 1/2 cup broth to rice; cook until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is nearly absorbed before adding the next (about 20 minutes total). Remove from heat; stir in 1/4 cup feta, parsley and parmesan. Spoon into serving bowl; top with 1/4 cup remaining feta and pepper. Garnish with parsley sprigs.

Per serving: 373 calories, 11 grams protein, 6 grams fat (14% calories from fat), 2.4 grams saturated fat, 68 grams carbohydrate, 11 milligrams cholesterol, 503 milligrams sodium, 3 grams fiber.

Wednesday: Kids

Make kid-friendly ITALIAN SLOPPY JOES tonight. Heat 2 teaspoons canola oil on medium in a large nonstick skillet; add 1 pound ground turkey breast and cook 5 minutes or until no longer pink. Meanwhile, heat a large saucepan coated with cooking spray on medium and add 1 small finely chopped onion and 1/2 cup finely chopped carrots. Cook 5 minutes or until softened. Add cooked turkey, 3 cups red pasta sauce and 1/2 teaspoon Italian seasoning to vegetables; simmer until heated through. Spoon mixture onto toasted whole-grain hamburger buns; garnish with fresh basil ribbons. Serve with OVEN FRIES (from frozen), CELERY STICKS and DIP. For dessert, top VANILLA PUDDING with leftover chocolate sauce.

Plan

Cook the rice for Thursday.

Shopping List

canola oil, ground turkey breast, cooking spray, onion, carrots, red pasta sauce, Italian seasoning, whole-grain hamburger buns, fresh basil, frozen oven fries, celery sticks, dip, vanilla pudding.

Thursday: Budget

It's easy to save money when these STUFFED TOMATOES are for dinner. In a large nonstick skillet, cook 1 finely chopped medium onion and 1 pound lean ground beef on medium-high for 7 minutes or until meat is no longer pink; drain. Meanwhile, cut a thin slice from the stem end of each of 4 jumbo ripe tomatoes; reserve slices. With a spoon, scoop out seeds and pulp from each tomato; reserve. Place tomatoes in a baking dish, cut-side down; cover and microwave on high (100% power) 2 minutes or until heated; drain. Chop 1 cup loosely packed fresh mint, the reserved tomato slices and reserved pulp; set mint aside. Stir the pulp mixture, 3/4 cup cooked rice, 1 teaspoon coarse salt and 1/4 teaspoon pepper into meat mixture. Cover and microwave 8 to 10 minutes on high. Stir mint into meat mixture. Fill tomato shells with meat mixture and serve.

Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Munch on PEANUT BUTTER COOKIES for dessert.

Shopping List

onion, lean ground beef, tomatoes, fresh mint, rice, coarse salt, pepper, romaine, whole-grain rolls, peanut butter cookies.

Friday: Express

Pick up a few ingredients, and you'll have PIZZA WITH SMOKED TURKEY in no time. Heat oven to 450 degrees. Place 1 (10-ounce) ready-to-bake whole-grain pizza crust on baking sheet. Sprinkle 1 cup shredded Italian-blend cheese onto crust. Evenly distribute 2 ounces thinly sliced smoked turkey (cut into 1/2-inch strips) over cheese. In small bowl, mix 1 cup reduced-fat ricotta cheese with 1 (4-ounce) container garlic-and-herb cheese spread. Evenly place dollops of cheese mixture over pizza. Bake 10 minutes or until heated through and cheese melts. Sprinkle with 1/4 cup thinly sliced fresh basil. Serve with packaged SALAD GREENS. PLUMS are an easy dessert.

Shopping List

ready-to-bake whole-grain pizza crust, shredded Italian-blend cheese, smoked turkey, reduced-fat ricotta cheese, garlic-and-herb cheese spread, fresh basil, packaged salad greens, plums.

Saturday: Entertain the Family

These GRILLED BACON-WRAPPED SCALLOPS WITH CELERY SALAD will be on your family's favorites list. Serve with SPAGHETTI tossed with freshly grated parmesan cheese and chopped fresh flatleaf parsley on the side, along with a BIBB LETTUCE SALAD. Add ITALIAN BREAD.

Make a BERRY PARFAIT for dessert: Cut a pound cake into 10 slices (3/4 inch thick). Cut each slice into 8 cubes. Place cubes in a bowl; set aside. In a skillet, combine 1 cup sugar, 1/2 cup orange juice, 1/2 teaspoon cinnamon, 1 teaspoon lemon juice and 1 teaspoon pure vanilla extract. Heat on medium 4 minutes or until mixture is a syrupy consistency; remove from heat and toss with 2 cups fresh berries (any). Fill 10 parfait glasses (or stemmed dessert glasses) with half the cake cubes. Divide and layer half the fruit mixture, 1/4 cup sliced almonds (1/2 cup total), 1 cup (thawed) frozen whipped topping (2 cups total); repeat layers of cake and fruit mixture, ending with remaining almonds and whipped topping.

Shopping List

extra-virgin olive oil, cider vinegar, Dijon mustard, celery, parsley, shallot, bacon, large sea scallops, coarse salt, pepper, bibb lettuce, Italian bread, pound cake, sugar, orange juice, cinnamon, lemon, pure vanilla extract, any fresh berries, sliced almonds, frozen whipped topping.

GRILLED BACON-WRAPPED SCALLOPS WITH CELERY SALAD

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: fewer than 15 minutes

  • 5 tablespoons extra-virgin olive oil, divided
  • 3 tablespoons cider vinegar
  • 4 teaspoons Dijon mustard
  • 8 celery ribs, sliced thinly on diagonal
  • 1/4 cup fresh parsley leaves
  • 1 shallot, thinly sliced
  • 12 slices bacon (12 ounces)
  • 24 large sea scallops (1 pound), tendons removed
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper

In a large bowl, whisk together 3 tablespoons oil, vinegar and mustard. Add celery, parsley and shallot and toss to combine; set aside. Place triple layer white paper towels on large microwavable plate and arrange 6 slices bacon in single layer on towels. Top with 3 more paper towels, remaining 6 slices bacon and second plate. Microwave 4 minutes until bacon is slightly shriveled but still pliable. Toss scallops with remaining oil, salt and pepper. Press 2 scallops together, side to side, and wrap sides of bundle with 1 slice bacon. Thread onto 12-inch metal skewer through bacon. Repeat with remaining scallops and bacon, threading 3 bundles onto each of 4 skewers. Place kebabs, bacon side down, on cooler side of grill. Cook 4 minutes or until crisp. Turn; move to hotter side of grill. Cook 4 more minutes or until firm and centers are opaque. Serve with salad. (Adapted from "Easy Everyday Keto," Alicia Romano, American's Test Kitchen.)

Per serving: 406 calories, 25 grams protein, 30 grams fat (67% calories from fat), 6.4 grams saturated fat, 8 grams carbohydrate, 58 milligrams cholesterol, 1,336 milligrams sodium, 2 grams fiber.

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.

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