health

7 Day Menu Planner for July 26, 2020

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

Sunday: Family

What better way to enjoy family time than with KONA PINEAPPLE CHICKEN KEBABS on the menu? Serve the summer combo with RICE and a SPINACH SALAD. Add BISCUITS. For dessert, buy or make a CARROT CAKE.

Plan

Double the kebab recipe and save half for Monday; also save some rice for Monday.

Shopping List

boneless skinless chicken breasts, canned pineapple juice, canola oil, lime, sugar, fresh ginger, crushed red pepper, fresh pineapple, red bell pepper, rice, fresh spinach, biscuits, carrot cake.

KONA PINEAPPLE CHICKEN KEBABS

Servings: makes 4 kebabs

Prep time: 15 minutes; marinating time: 30 minutes

Cook time: less than 15 minutes

  • 1 1/2 pounds boneless skinless chicken breasts
  • 1 (6-ounce) can pineapple juice
  • 2 tablespoons canola oil
  • Zest and juice of 1 lime
  • 1 tablespoon sugar
  • 1-inch piece fresh ginger, grated
  • 1/2 teaspoon crushed red pepper
  • 1/2 fresh pineapple, cut into 16 chunks
  • 1 large red bell pepper, seeded and cut into 16 (1-inch) pieces

Cut chicken into 16 bite-size chunks. In a medium bowl, whisk together the pineapple juice, oil, lime zest and juice, sugar, ginger and red pepper until sugar dissolves. Add chicken; cover and marinate in refrigerator 30 minutes. Thread alternating pieces of chicken, pineapple and bell pepper onto 4 metal skewers. Discard marinade. (Remember: Chicken will cook faster on metal skewers because metal will conduct heat). Heat your lightly greased grill or grill pan to medium-high. Grill kebabs 10 to 12 minutes, turning every 3 to 4 minutes. Chicken is done when it feels firm to touch and internal temperature reaches 170 degrees. Remove kebabs from grill; let stand 2 to 3 minutes before serving.

Per serving: 261 calories, 37 grams protein, 5 grams fat (16% calories from fat), 1 gram saturated fat, 17 grams carbohydrate, 109 milligrams cholesterol, 200 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make a CHICKEN, RICE AND PINEAPPLE SALSA WRAP using Sunday's leftovers. Chop and heat the chicken and add some rice. Spoon onto a whole-grain flour tortilla and top with the chopped pineapple mixed with red salsa; roll and eat. Serve with fresh CORN-ON-THE-COB and deli COLESLAW. A CANTALOUPE WEDGE makes a refreshing dessert.

Shopping List

whole-grain flour tortillas, red salsa, fresh corn-on-the-cob, deli coleslaw, cantaloupe.

Tuesday: Express

Make dinner easy tonight and enjoy SPAGHETTI WITH CREAMY TOMATO SAUCE. Heat 2 cups tomato-basil pasta sauce with 3/4 cup half-and-half. Toss with cooked and drained spaghetti. Garnish with freshly grated parmesan cheese. Serve with a packaged GREEN SALAD and ITALIAN BREAD. How about a BROWNIE from the deli for dessert?

Shopping List

tomato-basil pasta sauce, half-and-half, spaghetti, parmesan cheese, packaged salad greens, Italian bread, deli brownie.

Wednesday: Budget

Keep food costs down with GRILLED CHEESE AND TOMATO SANDWICHES for dinner. Serve with LENTIL SOUP and a LETTUCE WEDGE. For dessert, PEACH ICE CREAM is what summer is all about.

Plan

Save enough ice cream for Friday.

Shopping List

any bread and any cheese for sandwiches, tomatoes, lentil soup, lettuce, peach ice cream.

Thursday: Kids

Serve the kids BURRITOS for dinner, found in the frozen food case. Alongside, packaged SPANISH RICE goes well. Up the vitamin C and add some crunch with RED BELL PEPPER RINGS. For dessert, FRESH PINEAPPLE with shredded COCONUT is good.

Plan

Save enough coconut for Friday.

Shopping List

frozen burritos, packaged Spanish rice, red bell peppers, fresh pineapple, coconut.

Friday: Meatless

Easy CRUSTLESS SPINACH QUICHE gives you a healthy dose of calcium along with great flavor. Serve with COUSCOUS, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Top leftover ICE CREAM with leftover toasted COCONUT.

Shopping List

cooking spray, canola oil, onion, frozen chopped spinach, 50% reduced-fat cheddar cheese, eggs, reduced-fat cottage cheese, cayenne pepper, coarse salt, nutmeg, couscous, mixed greens, whole-grain rolls.

CRUSTLESS SPINACH QUICHE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 45 minutes; cooling time: 5 minutes

  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1 (10-ounce) package frozen chopped spinach, thawed and well-drained
  • 1 1/2 cups shredded 50% reduced-fat cheddar cheese
  • 4 egg whites
  • 2 whole eggs
  • 1/3 cup reduced-fat cottage cheese
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon nutmeg

Heat oven to 375 degrees. Coat a 9-inch pie pan with cooking spray. In a medium nonstick skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside. Sprinkle cheese in pie pan. Top with spinach mixture. In a medium bowl, whisk egg whites, whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve.

Per serving: 225 calories, 24 grams protein, 12 grams fat (46% calories from fat), 5.6 grams saturated fat, 9 grams carbohydrate, 116 milligrams cholesterol, 537 milligrams sodium, 3 grams fiber.

Saturday: Entertain the Family

The family will welcome MARGARITA BEEF. Serve it with this ORANGE SALSA: In a medium bowl, combine 2 peeled and diced oranges, 1 small chopped red onion, 1 seeded and minced jalapeno pepper, 1/4 cup chopped fresh cilantro, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano; mix well. Cover and refrigerate 1 hour before serving.

On the side, add BROWN RICE, a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a CHOCOLATE MERINGUE PIE for dessert.

Shopping List

frozen orange juice concentrate, tequila, limes, fresh ginger, olive oil, garlic, coarse salt, dried oregano, cayenne pepper, beef top-round steak, oranges, red onion, fresh jalapeno pepper, fresh cilantro, brown rice, baby romaine, sourdough bread, chocolate meringue pie.

MARGARITA BEEF

Servings: makes 6 servings

Prep time: 10 minutes; marinating time: 6 hours to overnight

Cook time: 16 to 18 minutes

  • 2/3 cup frozen orange juice concentrate, thawed
  • 1/2 cup tequila or water
  • 1/3 cup fresh lime juice
  • 2 tablespoons chopped fresh ginger
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1 (1 1/2- to 1 3/4-pound) beef top-round steak, cut 1 inch thick

In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade and turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve.

Per serving: 185 calories, 25 grams protein, 8 grams fat (41% calories from fat), 3 grams saturated fat, 1 gram carbohydrate, 71 milligrams cholesterol, 370 milligrams sodium, no fiber.

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.

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