health

7 Day Menu Planner for July 19, 2020

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

Sunday: Family

Our family is putting PORK MEDALLIONS WITH CINNAMON COUSCOUS AND MANGO CHUTNEY on our favorites list. Serve it with STEAMED FRESH ZUCCHINI, a MIXED GREEN SALAD and CRUSTY ROLLS. Buy or make BANANA PUDDING for dessert.

Shopping List

coarse salt, pepper, cumin, chili powder, pork tenderloin, cinnamon, butter, couscous, mango or peach chutney, fresh zucchini, mixed greens, crusty rolls, banana pudding.

PORK MEDALLIONS WITH CINNAMON COUSCOUS AND MANGO CHUTNEY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus couscous

  • 1/4 teaspoon coarse salt
  • 1 1/4 teaspoons pepper
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • 1-pound pork tenderloin, well-trimmed and cut into 3/4-inch-thick medallions
  • 2 1/2 cups water
  • 1 teaspoon cinnamon
  • 1 teaspoon butter
  • 1 1/2 cups couscous
  • Mango or peach chutney for garnish

Combine salt, pepper, cumin and chili powder; rub mixture over all surfaces of medallions. Heat broiler. Broil 6 to 8 minutes or until internal temperature reaches 145 degrees; turn once. Meanwhile, in a large saucepan, bring water, cinnamon and butter to a boil; stir in couscous. Cover, remove from heat and let stand 5 minutes. Serve medallions with couscous and chutney.

Per serving: 380 calories, 30 grams protein, 5 grams fat (11% calories from fat), 1.7 grams saturated fat, 52 grams carbohydrate, 62 milligrams cholesterol, 210 milligrams sodium, 4 grams fiber.

Monday: Express

Stop by the deli for the always-popular BARBECUE ROTISSERIE CHICKEN. While you're there, add deli MACARONI SALAD and COLESLAW to your menu. Make CORNBREAD (from mix) and slice WATERMELON for dessert.

Plan

Save enough coleslaw and watermelon for Tuesday.

Shopping List

deli barbecue rotisserie chicken, deli macaroni salad, deli coleslaw, cornbread mix, watermelon.

Tuesday: Meatless

Keep it simple tonight and make PINTO BEAN CHILI. Heat 2 tablespoons olive oil in a Dutch oven on medium. Add 1 finely chopped onion; cook 7 minutes or until softened. Add 3 cloves minced garlic; cook 1 minute. Stir in 2 tablespoons chili powder, 1/4 teaspoon chipotle chili powder and 3/4 teaspoon cumin. Stir in 3 tablespoons tomato paste. Add 3 1/2 cups unsalted vegetable broth, 8 ounces frozen white-kernel corn and 1 (8-ounce) can no-salt-added tomato sauce. Stir in 4 (15-ounce) cans rinsed reduced-sodium pinto beans. Cover; bring to a boil. Reduce heat to medium-low and simmer about 30 minutes. Stir in a handful of chopped fresh cilantro and serve with grated light sharp cheddar cheese, finely chopped red onion, reduced-fat sour cream and corn chips for garnish. Add leftover COLESLAW and your own fresh GUACAMOLE. Leftover WATERMELON is a sweet summer dessert.

Shopping List

olive oil, onion, garlic, chili powder, chipotle chili powder, cumin, tomato paste, unsalted vegetable broth, frozen white-kernel corn, canned no-salt-added tomato sauce, canned reduced-sodium pinto beans, fresh cilantro, light sharp cheddar cheese, red onion, reduced-fat sour cream, corn chips, avocados for guacamole.

Wednesday: Kids

Here come the kids for CHICKEN CALZONES! Heat oven to 400 degrees. Coat a baking sheet with cooking spray. On a lightly floured surface, roll 16 ounces of refrigerated pizza dough to form a 9-by-14-inch rectangle (1/4-inch thick). Transfer to baking sheet. Spread 1/2 cup pizza sauce, 1 cup shredded part-skim mozzarella cheese, 1 cup cooked shredded carrots and 1 (6-ounce) can drained chicken breast over half the dough. Fold other half of dough over filling. Seal edges by pressing with the tines of a fork. Prick top with fork and coat with cooking spray. Bake 20 to 25 minutes or until crust is lightly browned. Cool 5 minutes, then cut and serve.

Add CELERY STICKS to munch on. For dessert, make a SUNSHINE LEMON SMOOTHIE. In a blender, combine 2 cups 1% milk, 2 cups reduced-fat lemon yogurt, 1/2 cup ice and 3 tablespoons powdered lemonade mix. Blend until mixture is smooth and creamy. Pour and drink.

Shopping List

cooking spray, flour, refrigerated pizza dough, pizza sauce, shredded part-skim mozzarella cheese, shredded carrots, canned chicken breast, celery, 1% milk, reduced-fat lemon yogurt, powdered lemonade mix.

Thursday: Budget

The family is always at the table on time when these BEEF STUFFED PEPPERS are on the menu. Serve this updated family favorite with BAKED POTATOES and top with reduced-fat SOUR CREAM. We always have FRESH GREEN BEANS from the garden on the side. For dessert, PEACHES are all we want.

Plan

Bake 2 extra peppers for Friday.

Shopping List

red, green, yellow or orange bell peppers, 93% lean ground beef, onion, garlic, canned diced tomatoes with green peppers and onions, brown or white rice, tomato paste, parsley, coarse salt, black pepper, potatoes to bake, reduced-fat sour cream, fresh green beans, peaches.

BEEF STUFFED PEPPERS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 30 minutes

  • 4 medium red, green, yellow or orange bell peppers
  • 1 pound (93% lean) ground beef
  • 1/2 cup minced onion
  • 2 teaspoons minced garlic
  • 1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, drained
  • 1/2 cup cooked brown or white rice
  • 3 tablespoons tomato paste
  • 1 tablespoon minced parsley, plus more for garnish
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper

Cut tops from peppers (reserve); carefully remove seeds and membranes from peppers and discard. Arrange peppers, cut side down, in a large baking dish. Place tops in dish. Microwave on high 1 to 1 1/2 minutes per pepper; drain, turn right side up in dish and set aside. Heat oven to 450 degrees. Meanwhile, heat a large nonstick skillet on medium until hot. Add ground beef, onion and garlic; cook 3 to 4 minutes, breaking beef apart; stir occasionally. Stir in tomatoes, rice, tomato paste, parsley, salt and black pepper; cook 3 to 4 minutes or until heated through, stirring occasionally. Divide mixture evenly among peppers; replace tops. Bake 17 to 22 minutes or until thermometer inserted into center of beef mixture reaches 160 degrees. Garnish with additional parsley.

Per serving: 374 calories, 27 grams protein, 13 grams fat (31% calories from fat), 4.3 grams saturated fat, 37 grams carbohydrate, 65 milligrams cholesterol, 698 milligrams sodium, 7 grams fiber.

Friday: Heat and Eat

Chop the leftover peppers and fill corn taco shells for PEPPER TACOS tonight. Garnish them with shredded 50% light cheddar cheese and reduced-fat sour cream. Alongside, you'll want PINTO BEANS. Fresh PLUMS make a dandy dessert.

Shopping List

corn taco shells, shredded 50% light cheddar cheese, reduced-fat sour cream, pinto beans, fresh plums.

Saturday: Entertain the Family

Showcase your grilling skills to the family with your GRILLED SALMON. Top it with this CUCUMBER DILL SAUCE: In a small bowl, combine 1/3 cup reduced-fat sour cream, 1/4 cup seeded and diced cucumber, 1 tablespoon chopped fresh dill, 1/2 teaspoon light brown sugar, 1/4 teaspoon coarse salt, 1/2 teaspoon hot pepper sauce and 1/4 teaspoon white or black pepper.

Serve the delicious combo with your ROASTED RED POTATOES and STEAMED FRESH ASPARAGUS. Add a BAGUETTE. For a special treat, slice MILLION-DOLLAR POUND CAKE for dessert and top it with FRESH STRAWBERRIES.

Shopping List

salmon to grill, reduced-fat sour cream, cucumber, fresh dill, light brown sugar, coarse salt, hot pepper sauce, white or black pepper, red potatoes, fresh asparagus, baguette, butter, sugar, eggs, all-purpose flour, whole milk, almond extract, pure vanilla extract, strawberries.

MILLION-DOLLAR POUND CAKE

Servings: makes 16 slices

Prep time: 20 minutes

Cook time: 1 hour and 40 minutes; cooling time: 10 to 15 minutes

  • 1 pound butter, softened
  • 3 cups sugar
  • 6 eggs
  • 4 cups all-purpose flour
  • 3/4 cup whole milk
  • 1 teaspoon almond extract
  • 1 teaspoon pure vanilla extract

Heat oven to 300 degrees. In an electric mixer, beat butter on medium 1 to 7 minutes (or until creamy and lighter-yellow color). Gradually add sugar, beating on medium, until a fluffy white. (Times vary according to power of mixer.) Add eggs, 1 at a time, beating just until yolk disappears. Add flour to creamed mixture, alternating with milk; begin and end with flour. Beat at low speed until just blended after each addition. (Batter should be smooth, and flour should be well-incorporated. If batter has lumps, stir gently with a rubber spatula.) Stir in almond extract and vanilla extract. Pour batter into a greased and floured 10-inch tube pan. (To grease pan: Use butter or vegetable shortening, greasing every part of pan. Sprinkle with a light coating of flour over greased surface.) Bake 1 hour and 40 minutes or until a long wooden pick inserted in center of cake comes out clean. Cool in pan on wire rack 10 to 15 minutes. Remove from pan; cool completely on wire rack. (Adapted from Southern Living magazine.)

Per slice: 499 calories, 6 grams protein, 26 grams fat (45% calories from fat), 15.4 grams saturated fat, 62 grams carbohydrate, 132 milligrams cholesterol, 235 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for July 12, 2020

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

Sunday: Family

Family time will be extra-special when you serve MARINATED FLANK STEAK today. In a shallow dish, combine 1/2 cup light soy sauce, 2 tablespoons sesame seeds, 3 tablespoons honey, 3 tablespoons canola oil, 2 sliced green onions, 1 clove minced garlic and 1 teaspoon grated fresh ginger; mix well. Add 2 trimmed flank steaks (1 pound each). Cover and refrigerate 8 hours; turn occasionally. Heat grill to medium. Remove steaks; discard marinade. Grill, covered, 7 minutes per side or until meat thermometer reads 145 degrees. Let stand 5 minutes; slice thinly across grain to serve.

Serve with FRENCH POTATO SALAD WITH DIJON, and add a BAGUETTE. For dessert, make or buy a BLACKBERRY PIE and top with VANILLA ICE CREAM.

Plan

Save enough steak, potato salad and pie for Monday.

Shopping List

light soy sauce, sesame seeds, honey, canola oil, green onions, garlic, fresh ginger, flank steaks, small red potatoes, coarse salt, extra-virgin olive oil, white wine vinegar, Dijon mustard, pepper, shallot, fresh parsley, fresh chives, fresh tarragon, baguette, blackberry pie, vanilla ice cream.

FRENCH POTATO SALAD WITH DIJON

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes; standing time: 10 minutes

  • 2 pounds small red potatoes, unpeeled, cut into 1/4-inch slices
  • 1 teaspoon coarse salt
  • 1 clove garlic, peeled and threaded on skewer
  • 1/4 cup extra-virgin olive oil
  • 1 1/2 teaspoons white wine vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon pepper
  • 1 small shallot, minced
  • 1 1/2 tablespoons minced fresh parsley
  • 1 tablespoon minced fresh chives
  • 1 teaspoon minced fresh tarragon

Place potatoes in large saucepan; add water to cover by 1 inch and bring to a boil over high heat. Add salt, reduce heat to a simmer and cook about 6 minutes or until potatoes are tender and paring knife can be slipped in and out of potatoes with little resistance. Meanwhile, lower skewered garlic into simmering water and blanch for 45 seconds. Run garlic under cold running water; remove from skewer and mince. Reserve 1/4 cup potato-cooking water; drain and arrange potatoes in tight single layer in rimmed baking sheet. Whisk oil, minced garlic, vinegar, mustard, pepper and reserved cooking water together in bowl, then drizzle over potatoes. Let potatoes stand 10 minutes. (Potatoes can be refrigerated up to 8 hours; return to room temperature before continuing.) Transfer potatoes to large bowl. Combine shallot, parsley, chives and tarragon in a small bowl, then sprinkle over potatoes and gently toss to coat using rubber spatula before serving. (Adapted from "The Complete Mediterranean Cookbook," America's Test Kitchen.)

Per serving: 193 calories, 3 grams protein, 9 grams fat (43% calories from fat), 1.3 grams saturated fat, 25 grams carbohydrate, no cholesterol, 383 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Stay cool tonight with STEAK AND POTATO SALAD. Toss leftover potato salad with 6 cups salad greens and a light balsamic vinaigrette. Top with thinly sliced leftover steak and crumbled blue cheese. Add WHOLE-GRAIN ROLLS. For dessert, warm the leftover PIE.

Shopping List

salad greens, light balsamic vinaigrette, crumbled blue cheese, whole-grain rolls.

Tuesday: Budget

For a low-cost dinner, try FETTUCCINE WITH CLAM SAUCE AND BROCCOLI. Steam chopped fresh broccoli with some unsalted chicken broth until tender. Stir in canned clam sauce and a handful of chopped parsley. Heat through and serve over hot, cooked fettuccine. Add SLICED TOMATOES and GARLIC BREAD. For dessert, nothing beats fresh PEACHES.

Shopping List

fresh broccoli, unsalted chicken broth, canned clam sauce, fresh parsley, fettuccine, tomatoes, garlic bread, peaches.

Wednesday: Express

HAM AND CHEESE STACKS make a quick meal. Layer Swiss cheese and ham slices on dark rye bread spread with grainy mustard. Top with drained deli coleslaw. Add STEAK FRIES (from frozen) on the side along with DILL PICKLES. Make CHOCOLATE MOUSSE (from mix) for dessert.

Shopping List

Swiss cheese, ham slices, dark rye bread, grainy mustard, deli coleslaw, frozen steak fries, dill pickles, chocolate mousse mix.

Thursday: Kids

MANGO BRIE QUESADILLAS are a sure winner with the kids. To make 1 quesadilla: On half of a whole-grain tortilla, place 2 tablespoons shredded part-skim mozzarella cheese, 4 slices mango and 1 ounce sliced brie cheese; fold in half. Place in a heated nonstick skillet and cook 1 to 2 minutes on each side or until browned.

Serve with SALSA. Add fresh CORN-ON-THE-COB and fresh BABY CARROTS. For dessert, RED AND GREEN GRAPES will hit the spot.

Tip

MANGO BRIE QUESADILLAS are a sure winner with the kids. To make 1 quesadilla: On half of a whole-grain tortilla, place 2 tablespoons shredded part-skim mozzarella cheese, 4 slices mango and 1 ounce sliced brie cheese; fold in half. Place in a heated nonstick skillet and cook 1 to 2 minutes on each side or until browned.

Serve with SALSA. Add fresh CORN-ON-THE-COB and fresh BABY CARROTS. For dessert, RED AND GREEN GRAPES will hit the spot.

Shopping List

whole-grain tortillas, shredded part-skim mozzarella cheese, mangoes, brie cheese, salsa, corn-on-the-cob, baby carrots, red and green grapes.

Friday: Meatless

Keep it simple with a SOUTHWESTERN FRITTATA. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Dessert is simple with KIWI and PEANUT BUTTER COOKIES.

Shopping List

potatoes, canned no-salt-added whole kernel corn, canned diced green chilies, canned or jar sliced pimientos, green onions, fresh parsley or cilantro, eggs or frozen egg substitute, black pepper, parmesan cheese, fresh spinach, whole-grain rolls, kiwi, peanut butter cookies.

SOUTHWESTERN FRITTATA

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: less than 25 minutes

  • 12 ounces (2 medium) potatoes, cut into 1/4-inch slices
  • 1 (8 3/4-ounce) can no-salt-added whole kernel corn, rinsed
  • 1 (4-ounce) can diced green chilies
  • 1 (2-ounce) can or jar sliced pimientos, drained
  • 3 green onions, sliced
  • 2 tablespoons chopped fresh parsley or cilantro
  • 8 eggs or 2 cups frozen egg substitute (thawed)
  • 2 teaspoons water
  • Black pepper to taste
  • 1/3 cup freshly grated parmesan cheese

Place potatoes in shallow baking dish; cover and microwave on high (100% power) for 5 minutes. Heat a large nonstick skillet on medium; add potatoes and cook 5 minutes, turning occasionally, until golden. Meanwhile, in medium bowl, combine corn, chilies, pimientos, onions, parsley or cilantro, eggs and water; mix well. Add pepper to taste. Pour mixture over potatoes. Cover; cook 10 minutes on medium or until eggs are almost set. Remove cover. Sprinkle with parmesan. Heat broiler. Wrap skillet handle with heavy-duty foil. Place skillet 4 to 5 inches from heat. Broil 1 to 3 minutes to finish cooking eggs and melt cheese. (Watch carefully!) Cut into wedges and serve immediately.

Per serving: 302 calories, 19 grams protein, 12 grams fat (36% calories from fat), 4.3 grams saturated fat, 30 grams carbohydrate, 378 milligrams cholesterol, 362 milligrams sodium, 4 grams fiber.

Saturday: Entertain the Family

Surprise the family with an old favorite, SWEET-AND-SOUR CHICKEN, served over RICE. For some color, add TINY GREEN PEAS (from frozen) along with SOURDOUGH BREAD on the side.

What could be easier for dessert than DUSTY STRAWBERRIES? Wash, hull and halve fresh strawberries. Sprinkle with powdered sugar just before serving.

Shopping List

canola oil, boneless skinless chicken breast, cornstarch, canned pineapple chunks in juice, light brown sugar, light soy sauce, white vinegar, no-salt-added tomato sauce, green bell pepper, crushed red pepper (if desired), rice, frozen tiny green peas, sourdough bread, fresh strawberries, powdered sugar.

SWEET-AND-SOUR CHICKEN

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 2 teaspoons canola oil
  • 1 pound boneless skinless chicken breast, cut into 3/4-inch pieces
  • 1 tablespoon cornstarch
  • 1 (8-ounce) can pineapple chunks in juice, divided
  • 1/4 cup light brown sugar
  • 1 tablespoon light soy sauce
  • 1/4 cup white vinegar
  • 1/2 cup no-salt-added tomato sauce
  • 1 green bell pepper, cut into 1/4-inch strips
  • Crushed red pepper, if desired

In a large nonstick skillet, heat oil on medium-high. Add chicken and cook 5 minutes or until brown on both sides. Remove chicken from skillet; cover to keep warm. Mix cornstarch with juice from canned pineapple (about 1/4 cup). Add to skillet, along with brown sugar, soy sauce and vinegar. Heat on low and simmer 3 minutes or until sauce thickens. Add pineapple chunks and chicken. Bring to a boil; simmer 5 minutes. Add tomato sauce and bell pepper; cook 3 minutes or until heated through. Garnish with crushed red pepper if desired.

Per serving: 263 calories, 25 grams protein, 5 grams fat (19% calories from fat), 0.8 gram saturated fat, 27 grams carbohydrate, 73 milligrams cholesterol, 242 milligrams sodium, 1 gram fiber.

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.

Next up: More trusted advice from...