health

7 Day Menu Planner for August 30, 2020

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

Sunday: Express

Make it a relaxed Sunday and buy a deli MEAT-AND-CHEESE PLATTER; serve it with assorted SANDWICH BREADS. Serve the variety of sliced meats and cheeses with deli COLESLAW on the side. Add BAKED CHIPS, low-fat MAYONNAISE, MUSTARD, LETTUCE and PICKLES. Try this PEACH AND TOMATO SALAD on the side. Don't forget deli BROWNIES for dessert.

Plan

Buy enough coleslaw for Monday and enough brownies for Wednesday.

Shopping List

deli meat-and-cheese platter, assorted sandwich breads, deli coleslaw, baked chips, low-fat mayonnaise, mustard, lettuce, pickles, ripe tomatoes, table salt, extra-virgin olive oil, cider vinegar, lemon, pepper, ripe peaches, shallot, fresh mint, deli brownies.

PEACH AND TOMATO SALAD

Servings: makes 6 servings

Prep time: 15 minutes; Draining tomatoes: 30 minutes

  • 1 pound ripe tomatoes, cored, cut into 1/2-inch-thick wedges and wedges halved crosswise
  • 1 teaspoon table salt, divided
  • 3 tablespoons extra-virgin olive oil, plus extra for drizzling
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon lemon zest
  • 1 tablespoon lemon juice
  • 1 pound ripe peaches, halved, pitted, cut into 1/2-inch-thick wedges and wedges halved crosswise
  • 1 shallot, sliced into thick rings
  • 1/2 teaspoon pepper
  • 1/3 cup mint leaves, torn

Combine tomatoes and 1/2 teaspoon salt in bowl and toss to coat; transfer to colander and let drain in sink 30 minutes. Into same bowl, whisk oil, vinegar, zest and juice. Add peaches, shallot and drained tomato to dressing and toss gently to coat. Season with remaining salt and pepper to taste. Spoon onto serving platter and sprinkle with mint. Drizzle with extra oil if desired. (Adapted from "The Complete Summer Cookbook," America’s Test Kitchen.)

Per serving: 109 calories, 2 grams protein, 7 grams fat (55% calories from fat), 1 gram saturated fat, 11 grams carbohydrate, no cholesterol, 395 milligrams sodium, 2 grams fiber.

Monday: Family

You won't overexert yourself on Labor Day if you use your slow cooker and a seasoning packet for BARBECUE PULLED PORK. Stir in ketchup, light brown sugar and cider vinegar as directed on packet, and serve it on WHOLE-GRAIN HAMBURGER BUNS. Add SOUTH-OF-THE-BORDER POTATO SALAD, a favorite at our house, and leftover COLESLAW.

Celebrate further with BLUE ANGEL CAKE: Slice an angel food cake, top with VANILLA ICE CREAM and garnish with BLUEBERRIES and fresh mint.

Plan

Save enough barbecue, potato salad and cake for Tuesday.

Shopping List

pork loin, slow cooker barbecue pulled pork seasoning, ketchup, light brown sugar, cider vinegar, whole-grain hamburger buns, small red potatoes, olive oil, sugar, chili powder, seasoned salt, hot sauce, canned shoe peg corn, fresh carrots, red bell pepper, black olives, red onion, angel food cake, vanilla ice cream, fresh blueberries, fresh mint.

SOUTH-OF-THE-BORDER POTATO SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 10 minutes; refrigeration time: 1 hour

  • 2 pounds small red potatoes, halved or quartered according to size
  • 3 tablespoons olive oil
  • 1/4 cup cider vinegar
  • 1 tablespoon sugar
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon seasoned salt
  • 1/8 teaspoon hot sauce
  • 1 (8 3/4-ounce) can shoe peg corn, rinsed
  • 1 medium carrot, shredded
  • 1/2 cup chopped red bell pepper
  • 1/2 cup sliced black olives
  • 1 small red onion, thinly sliced

Cook potatoes in boiling water 10 minutes or until tender; drain and place in a large bowl. In a small bowl, combine oil, vinegar, sugar, chili powder, seasoned salt and hot sauce. Pour over potatoes; toss gently. Cover with foil. Refrigerate 1 hour. Remove from refrigerator; add corn, carrot, red bell pepper, olives and onion; toss gently. Serve immediately.

Per serving: 186 calories, 3 grams protein, 7 grams fat (30% calories from fat), 0.9 gram saturated fat, 29 grams carbohydrate, no cholesterol, 381 milligrams sodium, 3 grams fiber.

Tuesday: Heat and Eat

Use your leftover pork for BARBECUE TACOS. Heat the barbecue meat and spoon into taco shells; top with jalapeno peppers. Serve with leftover POTATO SALAD, PICKLES and canned reduced-sodium PINTO BEANS. Slice the leftover CAKE for dessert.

Shopping List

taco shells, jalapeno peppers, pickles, canned reduced-sodium pinto beans.

Wednesday: Meatless

Forget meat tonight and enjoy CHILI-WALNUT EGG PUFF: Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. Pour 1 cup egg substitute and 1 whole egg into large bowl. Over eggs, sift combined 1/4 cup flour and 1/2 teaspoon baking powder. Whisk together until completely blended. Mix in 1 cup fat-free cottage cheese, 1/2 cup shredded 50% light cheddar cheese, 1/2 cup chopped and toasted walnuts and 1 (4-ounce) can chopped green chilies. Pour into baking dish. Bake about 35 minutes or until puffy and set, and knife inserted near center comes out clean.

Serve with HASH-BROWNED POTATOES (from frozen) and add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Sweeten the finish with leftover BROWNIES for dessert.

Shopping List

cooking spray, egg substitute, eggs, flour, baking powder, fat-free cottage cheese, 50% light cheddar cheese, walnuts, canned chopped green chilies, frozen hash-browned potatoes, fresh spinach, whole-grain rolls.

Thursday: Kids

Kids will like the flavors of MEXICAN CHICKEN BAKE. Serve with GUACAMOLE on SHREDDED LETTUCE with reduced-fat SOUR CREAM. How about a STRAWBERRY ICE CREAM CONE for dessert?

Plan

Save enough ice cream for Saturday.

Shopping List

cooking spray, canola oil, onion, cooked shredded chicken breast, canned chopped green chilies, mild or regular less-sodium taco seasoning mix, corn tortillas, canned reduced-sodium pinto beans, 50% light cheddar cheese, mild or medium chunky salsa, guacamole, lettuce, reduced-fat sour cream, strawberry ice cream, ice cream cones.

MEXICAN CHICKEN BAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 40 minutes

  • 1 tablespoon canola oil
  • 1/2 cup minced onion
  • 2 1/2 cups cooked shredded chicken breast
  • 1 (4-ounce) can chopped green chilies
  • 1 (1.25-ounce) package mild or regular less-sodium taco seasoning mix
  • 8 corn tortillas
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 2 cups shredded 50% light cheddar cheese, divided
  • 2 cups mild or medium chunky salsa

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat oil in a large nonstick skillet on medium. Add onion and cook 4 minutes or until softened. Remove from heat; stir in chicken, chilies and seasoning mix. Set aside. Layer half the tortillas in baking dish. Top with chicken mixture, beans and 1 cup cheese. Layer with remaining tortillas. Top with salsa and remaining cheese. Bake 30 to 35 minutes, or until heated through and cheese is melted; serve.

Per serving: 266 calories, 25 grams protein, 9 grams fat (29% calories from fat), 3.7 grams saturated fat, 23 grams carbohydrate, 52 milligrams cholesterol, 820 milligrams sodium, 4 grams fiber.

Friday: Budget

Hold down the food budget with canned CORNED BEEF HASH. Serve with HARD-COOKED EGG WEDGES, deli CARROT SALAD and RYE BREAD. Fresh NECTARINES are a juicy dessert.

Shopping List

canned corned beef hash, eggs, deli carrot salad, rye bread, nectarines.

Saturday: Entertain the Family

CARIBBEAN SPICED COD WITH BROWN RICE is just as delicious as it is easy for a family event: In a large nonstick skillet, melt 1 tablespoon butter on medium. Add 1 medium diced red bell pepper and 1 1/2 teaspoons jerk seasoning; cook 8 minutes or until tender, stirring occasionally. Stir in 2 cups quick-cooking brown rice, 2 cups boiling water and 1/4 teaspoon coarse salt. Place 4 (6-ounce) cod fillets on top of rice mixture. Sprinkle cod with 1/2 teaspoon more jerk seasoning and 1/4 teaspoon coarse salt. Reduce heat to medium-low; cover and simmer 10 to 12 minutes or until cod is opaque throughout and rice is tender.

Add steamed fresh GREEN BEANS, a BOSTON LETTUCE SALAD and a BAGUETTE alongside. Top leftover ICE CREAM with toasted coconut.

Shopping List

butter, red bell pepper, jerk seasoning, quick-cooking brown rice, coarse salt, cod fillets, fresh green beans, Boston lettuce, baguette, coconut.

health

7 Day Menu Planner for August 23, 2020

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

Sunday: Family

Gather the family for HERB-CRUSTED MEDITERRANEAN PORK TENDERLOIN. Place 1 (1-pound) pork tenderloin on a large piece of plastic wrap. Rub with olive oil; sprinkle 2 teaspoons dried oregano and 3/4 teaspoon lemon pepper seasoning evenly over surface. Cover tightly in plastic wrap; refrigerate for 2 hours to overnight. When ready to cook, heat grill to medium. Unwrap pork. Make lengthwise cut down center of pork, but not all the way through. Open, so pork lies flat. Spread 3 tablespoons mixed olive tapenade on half of pork. Sprinkle with 3 tablespoons crumbled Greek feta cheese. Fold other half of pork over to form original shape. Tie pork with twine at 2-inch intervals. Grill, uncovered, 20 minutes or until internal temperature reaches 145 degrees; turn halfway. Remove pork to cutting board; cover loosely with foil and let stand 5 to 10 minutes. To serve, remove twine and slice.

Serve with ASPARAGUS, ORZO and DINNER ROLLS. Finish with PEACH SHORTCAKE (sliced pound cake topped with fresh peaches and light whipped cream).

Plan

Grill an extra (plain) pork tenderloin and save enough peaches for Monday.

Shopping List

pork tenderloins, olive oil, dried oregano, lemon pepper seasoning, mixed olive tapenade, Greek feta cheese, asparagus, orzo, dinner rolls, pound cake, peaches, light whipped cream.

Monday: Heat and Eat

No cooking is necessary when you use the leftover pork in this PORK-APPLE SUMMER SALAD. Just add CRUSTY BREAD on the side. Leftover peaches are a simple dessert.

Shopping List

celery, red onion, red bell pepper, Granny Smith apple, fresh or dried basil, less-sodium seasoned salt, salad greens, walnut halves, apple cider vinegar, reduced-fat sour cream, low-fat mayonnaise, sugar, garlic, coarse salt, pepper, crusty bread.

PORK-APPLE SUMMER SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: to toast the walnuts

  • FOR THE SALAD:
  • 1 to 1 1/2 pounds cooked pork tenderloin, diced
  • 2 ribs celery, chopped
  • 1/2 medium red onion, chopped
  • 1 medium red bell pepper, chopped
  • 1/2 medium Granny Smith apple, diced
  • 2 tablespoons fresh chopped basil (or 2 teaspoons dried)
  • 1 teaspoon less-sodium seasoned salt
  • 6 cups salad greens
  • 1/4 cup toasted walnut halves, for garnish
  • FOR THE DRESSING:
  • 1 tablespoon apple cider vinegar
  • 1/3 cup reduced-fat sour cream
  • 1/4 cup low-fat mayonnaise
  • 2 teaspoons sugar
  • 1 teaspoon minced garlic
  • Coarse salt and pepper to taste

In a large serving bowl, mix together pork, celery, onion, bell pepper, apple, basil and seasoned salt. In a separate bowl, mix together vinegar, sour cream, mayonnaise, sugar, garlic, salt and pepper. Pour dressing over pork mixture and toss to coat. Arrange greens on 4 individual plates; top with pork mixture. Garnish with walnuts and serve.

Per serving: 320 calories, 34 grams protein, 13 grams fat (35% calories from fat), 3.5 grams saturated fat, 18 grams carbohydrate, 93 milligrams cholesterol, 496 milligrams sodium, 4 grams fiber.

Tuesday: Kids

The kids won't be late for PIZZA MACARONI -- two of their favorite "food groups." In a large nonstick skillet, cook 1 pound lean ground beef for 6 minutes on medium-high or until no longer pink; drain, wipe pan with paper towel and return meat to pan. Stir in 1 cup pizza sauce, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper, and cook 3 minutes on medium. Add 2 cups hot cooked elbow macaroni; cook 3 minutes or until hot. Sprinkle each serving with 1 tablespoon shredded 50% light cheddar cheese.

Serve with CHOPPED LETTUCE SALAD and SOFT BREAD STICKS. Fresh PINEAPPLE CHUNKS are good for dessert.

Shopping List

lean ground beef, pizza sauce, coarse salt, pepper, elbow macaroni, 50% light cheddar cheese, lettuce, soft bread sticks, fresh pineapple chunks.

Wednesday: Express

Here's a modern twist on an old favorite of mine: BLT&G (bacon, lettuce, tomato and guacamole -- the tomatoes are in the salsa). Spread 4 (8-inch) flour tortillas with 4 ounces reduced-fat cream cheese; top with some salsa and shredded lettuce; spread evenly. Place 2 slices cooked bacon on each tortilla; top each with 2 tablespoons guacamole. Roll and serve immediately.

Add BAKED CHIPS, PICKLES and CELERY STICKS. For dessert, LEMON SHERBET is cool.

Plan

Save enough sherbet for Friday.

Shopping List

flour tortillas, reduced-fat cream cheese, salsa, lettuce, bacon, guacamole, baked chips, pickles, celery, lemon sherbet.

Thursday: Meatless

I confess that I ate almost the entire batch of this VEGETABLE STEW myself! I thinned what little was left over for soup. Serve with deli EGG SALAD SANDWICHES on whole-grain bread with lettuce. Pop FRESH CHERRIES into your mouth for dessert.

Shopping List

canola oil, baking potatoes, onions, fresh zucchini, canned no-salt-added diced tomatoes, unsalted vegetable broth, Italian seasoning, deli egg salad, whole-grain bread, lettuce, fresh cherries.

VEGETABLE STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 1 tablespoon canola oil
  • 2 cups diced baking potatoes
  • 2 cups chopped onions
  • 2 cups sliced zucchini
  • 1 (15-ounce) can no-salt-added diced tomatoes with liquid
  • 1 cup unsalted vegetable broth
  • 1 teaspoon Italian seasoning

In a large nonstick skillet, heat canola oil on medium-high. Add potatoes and onions; cook 6 to 8 minutes or until the potatoes are golden and onions are softened. Add zucchini, tomatoes, broth and Italian seasoning. Bring to a boil; reduce heat, cover and simmer 10 minutes on low or until zucchini is tender. Serve hot.

Per serving: 107 calories, 3 grams protein, 3 grams fat (21% calories from fat), 0.2 gram saturated fat, 19 grams carbohydrate, no cholesterol, 50 milligrams sodium, 3 grams fiber.

Friday: Budget

Canned tuna is a guaranteed cost-cutter, and TUNA AND WHITE BEAN SALAD has guaranteed good flavor. Combine 1 medium cucumber (peeled, seeded and diced), 1/2 cup chopped fresh flatleaf parsley, 1 medium red onion (thinly sliced), juice of 2 lemons, 2 tablespoons extra-virgin olive oil, 1 teaspoon coarse salt, 1/2 teaspoon pepper, 2 (15-ounce) cans reduced-sodium cannellini beans (rinsed), 3 (6-ounce) cans water-packed albacore tuna (drained and flaked), and 1 (2-ounce) jar diced pimentos (drained) in a large bowl; toss to coat and let stand 15 minutes to blend flavors (if time permits). Arrange 8 cups mixed greens on a serving platter, top with tuna mixture and serve with ITALIAN BREAD. Leftover SHERBET is an easy dessert.

Shopping List

cucumber, fresh flatleaf parsley, red onion, lemons, extra-virgin olive oil, coarse salt, pepper, canned reduced-sodium cannellini beans, canned water-packed albacore tuna, jar diced pimentos, mixed greens, Italian bread.

Saturday: Entertain the Family

No one will be able to resist your SHRIMP AND PEPPERS OVER POLENTA. In a large nonstick skillet on medium, cook 1/2 cup chopped Canadian bacon 3 minutes or until lightly browned; stir frequently. Add 1 large green bell pepper, cut into strips, 1 large red bell pepper, cut into strips, 1 (10-ounce) can no-salt-added or regular diced tomatoes and green chilies, drained; cook 5 minutes. Add 1 1/2 pounds medium shrimp, peeled and deveined; cook 3 minutes or until shrimp are pink and opaque throughout. Stir in 1/2 cup sliced green onions. Meanwhile, slice and heat 1 (16-ounce) package refrigerated cheese polenta according to package directions. Serve shrimp and peppers over polenta.

Alongside, add CHARRED SESAME PECAN GREEN BEANS, a BIBB LETTUCE SALAD and GARLIC BREAD.

For dessert, TURTLE TERRINE is only slightly decadent. Line a 9-by-5-inch loaf pan with foil; spread with 1 pint softened chocolate-chocolate chip ice cream. Drizzle with 1/4 cup caramel sauce; top with 1 pint softened butter pecan ice cream. Repeat layers once. Freeze until hardened. Remove from freezer, turn upside-down, peel off foil and let stand a few minutes. Slice and top with light whipped cream and toasted pecans.

Shopping List

Canadian bacon, red and green bell peppers, canned no-salt-added or regular diced tomatoes and green chilies, medium shrimp, green onions, refrigerated cheese polenta, soy sauce, toasted sesame oil, pure maple syrup, fresh green beans, canola oil, chopped pecans, Bibb lettuce, garlic bread, chocolate-chocolate chip ice cream, caramel sauce, butter pecan ice cream, light whipped cream, pecans.

CHARRED SESAME PECAN GREEN BEANS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 1 tablespoon plus 1 teaspoon soy sauce
  • 2 teaspoons toasted sesame oil
  • 2 teaspoons pure maple syrup
  • 12 ounces trimmed fresh green beans
  • 1 tablespoon canola oil
  • 1/3 cup chopped pecans

In a small bowl, stir together soy sauce, sesame oil and syrup. In a large microwave-safe bowl, combine the beans and 1/4 cup water. Cover; microwave on high (100% power) 5 minutes or until just tender. Drain; pat dry with paper towel. In a large skillet, heat canola oil on medium-high. Add beans and cook, without stirring, 3 minutes, until charred on one side. Stir; continue cooking 3 more minutes or until lightly charred all over. Remove skillet from heat; add the sauce mixture and pecans, tossing repeatedly to coat.

Per serving: 155 calories, 3 grams protein, 13 grams fat (69% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, no cholesterol, 133 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for August 16, 2020

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

Sunday: Family

Get ready for GRILLED TOP ROUND STEAK WITH PARMESAN ASPARAGUS for family day. Serve the combo with ORZO, MIXED GREENS and CRUSTY BREAD. For dessert, a CHOCOLATE LAYER CAKE sounds good.

Plan

Prepare enough beef and save some cake for Monday.

Shopping List

red wine vinegar, olive oil, fresh thyme, any steak seasoning blend, garlic, crushed red pepper, beef top round steak, asparagus, parmesan cheese, coarse salt, orzo, mixed greens, crusty bread, chocolate layer cake.

GRILLED TOP ROUND STEAK WITH PARMESAN ASPARAGUS

Servings: makes 4 servings

Prep time: 15 minutes; Marinate: 6 hours to overnight

Cook time: 6 to 11 minutes

  • For the marinade:
  • 1/4 cup red wine vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon fresh thyme
  • 2 tablespoons any steak seasoning blend
  • 2 teaspoons minced garlic
  • 1 teaspoon crushed red pepper
  • For the steak and asparagus:
  • 1 pound beef top round steak
  • 1 pound trimmed asparagus (see NOTE)
  • 1 teaspoon olive oil
  • 3 tablespoons shaved parmesan
  • Coarse salt to taste

Combine marinade ingredients in a medium bowl. Place beef and marinade in a resealable plastic bag. Marinate 6 hours to overnight; turn occasionally. Remove steak and discard marinade. Toss asparagus with oil. Place steak in center of grill over medium heat; arrange asparagus around steak. Grill steak, covered, 10 to 11 minutes. Grill asparagus 6 to 10 minutes. After removing, immediately sprinkle cheese over hot asparagus. Carve steak into thin slices. Season with salt, as desired.

NOTE: To make asparagus spears easier to turn on the grill, thread them ladder-style onto two 12-inch metal skewers. Insert a skewer about 1 inch from each end of each spear, leaving a small space between spears. Use tongs to turn entire asparagus “ladder” for even cooking.

Per serving: 173 calories, 26 grams protein, 5 grams fat (28% calories from fat), 1.9 grams saturated fat, 4 grams carbohydrate, 60 milligrams cholesterol, 92 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make a STIR-FRY from Sunday's leftover beef: Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add a 1-pound package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef into 1/4-inch strips and add to vegetables, along with 1/2 cup stir-fry sauce. Heat through. Serve over BROWN RICE. Add a SPINACH SALAD and SESAME BREAD STICKS. Leftover CAKE is dessert.

Plan

Cook, label and freeze enough rice for Saturday.

Shopping List

canola oil, any frozen stir-fry vegetables, stir-fry sauce, brown rice, fresh spinach, sesame bread sticks.

Tuesday: Express

You can have ANGEL HAIR PASTA WITH LEMON AND CHICKEN on the table in no time. Cook 1 (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add 1 (8- to 10-ounce) package cooked chopped chicken breast, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons chopped flatleaf parsley, 1/4 teaspoon dried marjoram and 1/2 teaspoon garlic salt; toss to mix. Serve with packaged SALAD GREENS and GARLIC BREAD. Fresh PEACHES are always a welcome dessert.

Plan

Prepare Wednesday's enchiladas (except for baking) if time permits.

Shopping List

refrigerated angel hair pasta, packaged cooked chopped chicken breast, olive oil, lemon, flatleaf parsley, dried marjoram, garlic salt, packaged salad greens, garlic bread, fresh peaches.

Wednesday: Kids

These CHILI CHICKEN ENCHILADAS are just mild enough for kids. (Adults might like to top theirs with sliced jalapeno peppers.) Serve with extra TORTILLAS if desired. POPSICLES are a cool dessert.

Plan

Save half the enchiladas and buy enough avocados for Thursday.

Shopping List

cooking spray, cooked chicken, shredded Monterey Jack cheese, jar roasted red peppers or diced pimentos, canned chopped green chilies, reduced-fat sour cream, enchilada sauce, whole-grain tortillas, shredded 50% light cheddar cheese, lettuce, tomatoes, avocados, Popsicles.

CHILI CHICKEN ENCHILADAS

Servings: makes 8 enchiladas

Prep time: about 15 minutes

Cook time: 40 to 45 minutes

  • 2 cups chopped cooked chicken (about 12 ounces)
  • 6 ounces shredded Monterey Jack cheese (about 1 1/2 cups)
  • 1/2 cup sliced roasted red peppers or diced pimentos, drained
  • 1 (4-ounce) can chopped green chilies, drained
  • 1 cup reduced-fat sour cream
  • 1 (10-ounce) can enchilada sauce
  • 8 whole-grain tortillas (7- to 8-inch diameter)
  • 4 ounces shredded 50% light cheddar cheese (about 1 cup)
  • Chopped lettuce, tomatoes, avocados and additional sour cream, if desired

Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, cheese, roasted peppers, chilies and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam side down, in baking dish. Top with remaining enchilada sauce. Sprinkle with cheddar cheese. Cover with nonstick foil. Bake 40 to 45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomatoes, avocados and additional sour cream, if desired.

Per enchilada: 364 calories, 25 grams protein, 16 grams fat (39% calories from fat), 8.1 grams saturated fat, 32 grams carbohydrate, 72 milligrams cholesterol, 832 milligrams sodium, 4 grams fiber.

Thursday: Budget

You'll save some time and money on dinner tonight because you're having leftover ENCHILADAS topped with reduced-fat sour cream and sliced jalapeno peppers. Serve them with REFRIED BEANS and an AVOCADO SALAD. FRESH BLACKBERRIES are a perfect dessert.

Plan

Cook Friday's eggs tonight.

Shopping List

reduced-fat sour cream, jalapenos, refried beans, lettuce for salad, blackberries.

Friday: Meatless

CURRIED EGGS AND GREEN PEAS make a savory no-meat meal. Prepare any curry sauce mix with 1% milk according to directions. Stir in frozen tiny green peas (thawed) and quartered hard-cooked eggs; heat through. Serve over WHOLE-GRAIN TOAST TRIANGLES. Add FRESH BROCCOLI SPEARS on the side. For dessert, KIWIS will taste good.

Shopping List

curry sauce mix, 1% milk, frozen tiny green peas, eggs, whole-grain bread, fresh broccoli, kiwis.

Saturday: Entertain the Family

MUSHROOM AND CHICKEN TERIYAKI is a special meal for family. Serve over leftover RICE. Add STEAMED FRESH SQUASH and a BAGUETTE. Buy a CHEESECAKE and top with FRESH STRAWBERRIES for a festive dessert.

Shopping List

lower-sodium or regular teriyaki sauce, cornstarch, ground ginger, canola oil, fresh white mushrooms, fresh shiitake mushrooms, red bell pepper, green onions, garlic, cooked chicken, fresh squash, baguette, cheesecake, fresh strawberries.

MUSHROOM AND CHICKEN TERIYAKI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1/4 cup lower-sodium or regular teriyaki sauce
  • 1 teaspoon cornstarch
  • 1 teaspoon ground ginger
  • 1/2 cup water
  • 2 teaspoons canola oil
  • 12 ounces sliced fresh white mushrooms (about 4 1/2 cups)
  • 4 ounces fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)
  • 1 large red bell pepper, sliced
  • 3 green onions, sliced
  • 2 teaspoons sliced garlic
  • 1 1/2 cups cooked chicken, cut into thin strips (about 6 ounces)

In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet, heat oil on medium-high. Add both mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, green onions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken and stir. Add teriyaki mixture; cook and stir 3 minutes or until slightly thickened. Serve immediately.

Per serving: 111 calories, 12 grams protein, 3 grams fat (26% calories from fat), 0.5 gram saturated fat, 9 grams carbohydrate, 24 milligrams cholesterol, 324 milligrams sodium, 2 grams fiber.

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