health

7 Day Menu Planner for October 18, 2020

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

Sunday: Family

This SPICE-RUBBED PORK LOIN ROAST sets the stage for a family gathering. Heat oven to 350 degrees. Pat 1 (2-pound) well-trimmed boneless pork loin roast with paper towels. In a jar with a tight-fitting lid, combine 1 tablespoon chili powder, 1 tablespoon cumin, 1 teaspoon cinnamon, 1 teaspoon brown sugar, 1 teaspoon crushed red pepper, 1/2 teaspoon coarse salt, 2 teaspoons black pepper and 2 teaspoons ground coriander. Mix well. Use 2 to 3 tablespoons of rub to season all surfaces of roast. Place roast in shallow pan and bake 20 minutes per pound or until internal temperature reaches 145 degrees. Remove from oven and let stand 5 minutes before slicing.

Serve with BAKED SWEET POTATOES and steamed fresh CAULIFLOWER sprinkled with chopped fresh parsley. Add DINNER ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Prepare Monday's entree today if time permits. Save enough pie for Tuesday and enough pork for Wednesday.

Shopping List

boneless pork loin roast, chili powder, cumin, cinnamon, brown sugar, crushed red pepper, coarse salt, black pepper, ground coriander, sweet potatoes to bake, fresh cauliflower, fresh parsley, dinner rolls, chocolate meringue pie.

Monday: Meatless

We added BARLEY AND BLACK BEAN PILAF to our meatless favorites file. Add a SPINACH SALAD and a BAGUETTE. Fresh GRAPES are a simple dessert.

Plan

Save enough pilaf for Wednesday.

Shopping List

canola oil, onion, garlic, unsalted vegetable broth, pearled barley, turmeric, cumin, chipotle chili powder, coarse salt, yellow squash, red bell pepper, canned reduced-sodium black beans, frozen green peas, fresh spinach, baguette, grapes.

BARLEY AND BLACK BEAN PILAF

Servings: makes 9 cups

Prep time: 15 minutes

Cook time: about 65 minutes; standing time 5 minutes

  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 4 cups unsalted vegetable broth
  • 1 cup uncooked pearled barley
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chipotle chili powder
  • 1/2 teaspoon coarse salt
  • 2 medium yellow squash, halved lengthwise, then cut crosswise in 1/2-inch slices
  • 1 large red bell pepper, coarsely chopped
  • 1 (15-ounce) can reduced-sodium rinsed black beans
  • 1 cup frozen green peas, thawed

In a large nonstick skillet, heat oil on medium. Add onion and garlic; cook 4 minutes, stirring occasionally. Stir in broth, barley, turmeric, cumin, chili powder and salt. Heat to boiling. Reduce heat to low; cover and simmer 40 minutes, stirring occasionally. Stir in squash, bell pepper and beans. Cover; cook 10 to 15 minutes, stirring occasionally, until squash and barley are just tender. Stir in peas. Cover; cook 3 to 5 minutes or until peas are cooked. Let stand 5 minutes, covered, to blend flavors.

Per cup: 172 calories, 6 grams protein, 2 grams fat (10% calories from fat), no saturated fat, 34 grams carbohydrate, no cholesterol, 265 milligrams sodium, 8 grams fiber.

Tuesday: Express

Make a TURKEY CRANBERRY SANDWICH on honey-wheat bread. Spread the bread with deli cranberry mustard. Top with deli sliced turkey, sliced Muenster cheese and baby greens. Alongside, add deli VEGETABLE SOUP. How about a slice of leftover PIE for dessert?

Shopping List

honey-wheat bread, deli cranberry mustard, deli sliced turkey, sliced Muenster cheese, baby greens, deli vegetable soup.

Wednesday: Heat and Eat

Make PORK AND BEAN STEW tonight. Chop Sunday's leftover cooked pork and add it to the leftover pilaf from Monday, along with some cooked rice; mix well. Heat and eat. On the side, add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE SPEARS make a good dessert.

Shopping List

rice, mixed greens, whole-grain rolls, fresh pineapple.

Thursday: Kids

Kids will welcome CUBE STEAKS for dinner. Lightly coat the tender steaks with flour and pan-fry in a nonstick skillet on medium in a little canola oil until cooked through. Serve GRAVY on the side, along with MASHED POTATOES, PEAS AND CARROTS (from frozen) and SOFT BREAD STICKS.

Let the children help you prepare PEANUT BUTTER AND BANANA WRAPS for dessert: Spread 2 tablespoons creamy peanut butter on each of 4 whole-wheat flour tortillas. Drizzle 1 or 2 teaspoons honey over each tortilla. Top with banana slices and miniature chocolate chips. Roll and secure with toothpicks.

Shopping List

cube steaks, flour, canola oil, gravy, potatoes to mash, frozen peas and carrots, soft bread sticks, creamy peanut butter, whole-wheat flour tortillas, honey, bananas, miniature chocolate chips.

Friday: Budget

Use hominy instead of the traditional beans in this CHUNKY CHICKEN CHILI and you'll like the result. Serve with a LETTUCE WEDGE with CRUMBLED BLUE CHEESE. Add CORNBREAD (from mix). For dessert, PLUMS are light.

Shopping List

boneless skinless chicken thighs, canned no-salt-added diced tomatoes with green chilies, canned no-salt-added tomato sauce, less-sodium chili seasoning mix, canned hominy, reduced-fat sour cream, cilantro, lettuce, crumbled blue cheese, cornbread mix, plums.

CHUNKY CHICKEN CHILI

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 7 to 8 hours on low, plus hominy

  • 2 pounds well-trimmed boneless skinless chicken thighs
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chilies (mild to original), with liquid
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (1 1/4-ounce) packet less-sodium chili seasoning mix
  • 2 (15 1/2-ounce) cans hominy, rinsed
  • Reduced-fat sour cream, if desired
  • Chopped cilantro, if desired

Place chicken in a 4-quart or larger slow cooker. In a medium bowl, combine tomatoes with green chilies and liquid, tomato sauce and chili seasoning mix. Mix well and pour over chicken. Cover and cook on low 7 to 8 hours or until chicken is no longer pink. Stir to break up chicken. Mix in hominy; cover and cook on low 15 minutes or until heated through. Serve with sour cream and cilantro, if desired.

Per serving: 229 calories, 25 grams protein, 5 grams fat (19% calories from fat), 1.2 grams saturated fat, 23 grams carbohydrate, 108 milligrams cholesterol, 655 milligrams sodium, 3 grams fiber.

Saturday: Entertain the Family

Scare the family with icky EYEBALL PIZZA! Munch on CARROT STICKS on the side. HALLOWEEN CUPCAKES are dessert.

Shopping List

cooking spray, pizza sauce, prepared pizza crust, shredded mozzarella, bocconcini, pimento-stuffed green olives, carrots, Halloween cupcakes.

EYEBALL PIZZA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 15 to 17 minutes

  • 3/4 cup pizza sauce, divided
  • 1 (14-ounce) prepared pizza crust
  • 1 cup shredded mozzarella (4 ounces)
  • 8 bocconcini, halved (small nuggets of mozzarella, usually about 1 inch)
  • 4 pimento-stuffed green olives, drained and cut crosswise into 16 slices total

Heat oven to 450 degrees. Coat pizza pan with cooking spray. Reserve 1 tablespoon of pizza sauce. Place crust on prepared pan. Top with remaining sauce, mozzarella and bocconcini halves, flat sides down. Bake 10 minutes. Remove from oven. Place 1 olive slice in middle of each bocconcini to form “eyeballs.” Bake 5 to 7 more minutes or until cheese is melted and crust is heated through. Place reserved pizza sauce in small plastic bag. Snip off one corner. Pipe sauce onto bocconcini eyeballs for “bloodshot” effect. (Recipe adapted from www.SwirlsOfFlavor.com.)

Per serving: 273 calories, 16 grams protein, 9 grams fat (31% calories from fat), 4.6 grams saturated fat, 31 grams carbohydrate, 21 milligrams cholesterol, 735 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for October 11, 2020

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

Sunday: Family

Celebrate family day with your favorite recipe for LEG OF LAMB. Accompany it with colorful BROCCOLI-WALNUT NOODLES.

For more color and flavor, add LEMONY STEWED TOMATOES: With a vegetable peeler, remove a strip of the yellow part of a lemon peel. Add peel and a squeeze of lemon juice (to taste) to canned stewed tomatoes and heat. Remove peel and serve.

Add WHOLE-GRAIN ROLLS. For dessert, make or buy a RED VELVET CAKE.

Plan

Save enough lamb and cake for Monday.

Shopping List

leg of lamb, wide or medium curly no-yolk noodles, fresh broccoli, olive oil, walnuts, lemon, orange, coarse salt, pepper, canned stewed tomatoes, whole-grain rolls, red velvet cake.

BROCCOLI-WALNUT NOODLES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 5 minutes, plus noodles

  • 6 ounces wide or medium curly no-yolk noodles
  • 1 pound fresh bite-size broccoli florets
  • 1 tablespoon olive oil
  • 1/2 cup chopped walnuts
  • Zest and juice of 1/2 lemon
  • Juice of 1/2 orange
  • Coarse salt and pepper to taste

Cook noodles according to directions; drain. Microwave broccoli on high (100% power) 4 minutes or until tender. In a small skillet, heat oil on medium-high and add walnuts; cook 1 minute. In a large bowl, combine cooked noodles and cooked broccoli. Add walnut-oil mixture to broccoli mixture; toss to mix. Add lemon zest, lemon juice, orange juice, and salt and pepper to taste; toss again. Serve immediately.

Per serving: 161 calories, 5 grams protein, 7 grams fat (37% calories from fat), 0.7 gram saturated fat, 21 grams carbohydrate, no cholesterol, 26 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make delicious MEDITERRANEAN LAMB STEW with Sunday's leftovers. In a saucepan, combine 1 tablespoon olive oil, 2 cups cooked chopped lamb, 1 (16-ounce) can rinsed reduced-sodium chickpeas, 1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid, 1 (7-ounce) can caponata (eggplant appetizer). Mix well. Heat through and serve.

Add COUSCOUS, CUCUMBER SPEARS and FLATBREAD. Leftover CAKE works for dessert.

Shopping List

olive oil, canned reduced-sodium chickpeas, canned no-salt-added diced tomatoes, canned caponata (eggplant appetizer), couscous, cucumbers, flatbread.

Tuesday: Kids

What kid wouldn't like BEANY ROLL-UPS? Mix 1 (16-ounce) can fat-free refried beans, 1/2 cup mild salsa and 1/4 teaspoon chili powder in a small saucepan. Heat on medium about 5 minutes or until warm. Spread about 1/4 cup mixture along center of each of 8 (8- to 10-inch) whole-grain flour tortillas. Top with shredded lettuce and 1 tablespoon shredded Monterey Jack cheese. Fold over sides and ends and serve with additional salsa.

Add RICE cooked with shredded carrots. The kids can make CELERY BOATS with cream cheese and dried cranberries or cherries. PEARS make a dandy dessert.

Tip

What kid wouldn't like BEANY ROLL-UPS? Mix 1 (16-ounce) can fat-free refried beans, 1/2 cup mild salsa and 1/4 teaspoon chili powder in a small saucepan. Heat on medium about 5 minutes or until warm. Spread about 1/4 cup mixture along center of each of 8 (8- to 10-inch) whole-grain flour tortillas. Top with shredded lettuce and 1 tablespoon shredded Monterey Jack cheese. Fold over sides and ends and serve with additional salsa.

Add RICE cooked with shredded carrots. The kids can make CELERY BOATS with cream cheese and dried cranberries or cherries. PEARS make a dandy dessert.

Shopping List

canned fat-free refried beans, mild salsa, chili powder, whole-grain flour tortillas, lettuce, shredded Monterey Jack cheese, rice, shredded carrots, celery, cream cheese, dried cranberries or cherries, pears, tomatoes (if desired), jalapeno peppers (if desired).

Wednesday: Express

Little time to cook tonight? Here's where canned LENTIL SOUP and GRILLED CHILI-CHEESE SANDWICHES ON WHOLE-GRAIN BREAD come to the rescue. Drain 1 (4-ounce) can whole green chilies. Put 1 chili between 2 slices (any) cheese on whole-grain bread. Coat both sides of bread with cooking spray and grill in skillet until cheese melts. Slice diagonally and serve with PICKLES. For dessert, STRAWBERRY ICE CREAM is easy.

Plan

Cook Thursday’s brown rice and lentils today. Save enough ice cream for Friday.

Shopping List

canned lentil soup, canned whole green chilies, any sliced cheese, whole-grain bread, cooking spray, pickles, strawberry ice cream.

Thursday: Budget

When the food budget is tight, CHEESY LENTILS AND RICE will keep you afloat.

Serve with TOMATO AND SWEET ONION SALAD: Slice 2 pounds ripe, cored tomatoes (any kind) into 1-inch chunks. Tear 20 fresh mint leaves into small pieces. Thinly slice a medium sweet onion. Place tomatoes, mint and onions in a medium bowl. Add juice of one lemon, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon garlic powder, 1 teaspoon coarse salt and some pepper. Combine, gently toss and serve.

Add TOASTED ENGLISH MUFFINS. PEACHES are an economical dessert.

Shopping List

brown lentils, brown rice, unsalted chicken broth, canned diced tomatoes and green chiles, garlic, chili powder, cumin, dried oregano, coarse salt, pepper, shredded pepper jack cheese, cilantro, reduced-fat sour cream, tomatoes, mint, sweet onion, lemon, extra-virgin olive oil, garlic powder, English muffins, peaches.

CHEESY LENTILS AND RICE

Servings: makes about 10 cups

Prep time: 15 minutes

Cook time: 40 minutes; standing time: 5 minutes

  • 2 cups uncooked brown lentils
  • 1 cup uncooked brown rice
  • 1 cup unsalted chicken broth
  • 2 (10-ounce) cans diced tomatoes and green chiles, with liquid
  • 4 cloves garlic, minced
  • 2 tablespoons chili powder
  • 2 teaspoons cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 8 ounces shredded pepper jack cheese, divided
  • Chopped cilantro for garnish
  • Reduced-fat sour cream for garnish

Heat oven to 375 degrees. Cook lentils and rice. In a large bowl, combine lentils, rice, broth, tomatoes and green chilies, garlic, chili powder, cumin, oregano, salt, pepper and half the cheese. Mix well and spoon into a 9-by-13-inch baking dish coated with cooking spray. Top with remaining cheese. Cover with nonstick foil; bake 40 minutes or until bubbly. Let stand 5 minutes; garnish with cilantro and sour cream before serving.

Per serving: 319 calories, 19 grams protein, 8 grams fat (23% calories from fat), 5 grams saturated fat, 45 grams carbohydrate, 20 milligrams cholesterol, 616 milligrams sodium, 8 grams fiber.

Friday: Meatless

Skipping meat tonight couldn't be easier with SAVORY BEAN AND PASTA SALAD. Serve with a LETTUCE WEDGE and GARLIC BREAD. Scoop the leftover ICE CREAM for dessert.

Shopping List

medium shell or penne pasta, canned three-bean salad, grape tomatoes, provolone cheese, dried oregano, garlic, pepper, lettuce, garlic bread.

SAVORY BEAN AND PASTA SALAD

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: for the pasta

  • 6 ounces medium shell or penne pasta
  • 2 (15-ounce) cans three-bean salad, lightly drained
  • 1 cup grape tomatoes, halved
  • 3/4 cup provolone cheese, cut into 1/2-inch cubes (about 3 ounces)
  • 1 teaspoon dried oregano
  • 1 teaspoon minced garlic
  • 1/4 teaspoon pepper

Cook pasta according to directions; drain and rinse. In a large bowl, combine cooked pasta and all remaining ingredients; toss to mix. Cover and chill until serving time.

Per serving: 310 calories, 13 grams protein, 6 grams fat (16% calories from fat), 2.8 grams saturated fat, 54 grams carbohydrate, 12 milligrams cholesterol, 811 milligrams sodium, 6 grams fiber.

Saturday: Entertain the Family

The family will love PEPPER-LIME CHICKEN. Place 2 pounds boneless, skinless chicken breast halves (flattened to an even thickness) on unheated rack (coated with cooking spray) of broiler pan. Broil 4 to 5 inches from heat about 6 minutes or until lightly browned, turning once. Meanwhile, mix together 1/2 teaspoon lime zest (green part only), 1 tablespoon canola oil, 2 cloves minced garlic, 1 teaspoon dried thyme, 1/2 teaspoon cracked black pepper and 1/4 teaspoon coarse salt. Brush both sides of chicken with glaze. Broil 5 to 15 minutes more, until chicken is tender or internal temperature reaches 165 degrees, brushing often during the last 5 minutes.

Serve with BROWN RICE tossed with toasted pistachio nuts, FRENCH GREEN BEANS and SOURDOUGH BREAD. Make dessert light with ORANGE SORBET and CHOCOLATE WAFER COOKIES.

Shopping List

boneless, skinless chicken breast halves, cooking spray, lime, canola oil, garlic, dried thyme, black pepper, coarse salt, brown rice, pistachio nuts, French green beans, sourdough bread, orange sorbet, chocolate wafer cookies.

health

7 Day Menu Planner for October 04, 2020

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

Sunday: Family

Celebrate family time with CAJUN BEEF PEPPER STEAK WITH RICE. Alongside, add MIXED GREENS and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Prepare enough steak and save some pie for Monday.

Shopping List

Cajun or Creole seasoning blend, boneless sirloin steaks, green or red bell peppers, canola oil, packaged Cajun or Creole rice mix with seasonings, mixed greens, crusty bread, Boston cream pie.

CAJUN BEEF PEPPER STEAK WITH RICE

Servings: makes 4 servings (save half of beef for later)

Prep time: 15 minutes

Cook time: 7 to 13 minutes

  • 2 teaspoons Cajun or Creole seasoning blend, divided
  • 2 (1-pound) boneless sirloin steaks, 3/4 inch thick
  • 2 medium green or red bell peppers, cut into quarters
  • 2 teaspoons canola oil
  • 1 (5.5- to 8-ounce) package Cajun or Creole rice mix with seasonings

Press 1 1/2 teaspoons seasoning blend evenly into steaks. Toss peppers with oil and remaining seasoning blend. Place steak in center of grid over medium, ash-covered coals; arrange peppers around steak. Grill, covered, 7 to 11 minutes for medium-rare to medium doneness (on preheated gas grill: medium heat, 8 to 13 minutes) and until peppers are tender, turning occasionally. Meanwhile, prepare rice blend according to directions, omitting oil or margarine. Carve steak into slices. Serve with peppers and rice.

Per serving: 294 calories, 26 grams protein, 6 grams fat (20% calories from fat), 1.7 grams saturated fat, 33 grams carbohydrate, 56 milligrams cholesterol, 504 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

A delicious way to use the leftover steak is in BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE. All you need is SOURDOUGH BREAD to go alongside. Slice the leftover PIE for dessert.

Shopping List

tri-colored rotini (corkscrew) pasta, canned quartered water-packed artichokes, red bell pepper, pitted black olives, fresh basil, balsamic vinaigrette, sourdough bread.

BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE

Servings: makes 8 servings

Prep time: 10 minutes; refrigeration time: 2 hours

Cook time: for the pasta

  • 4 cups (about 12 ounces) tri-colored rotini (corkscrew) pasta
  • 1 pound boneless cooked sirloin steak, cut into thin 2-inch strips
  • 1 (14-ounce) can quartered water-packed artichokes, drained
  • 1 large red bell pepper, cut into thin strips
  • 1 cup pitted black olives
  • 2 tablespoons thinly sliced fresh basil
  • 1/2 cup balsamic vinaigrette

Cook pasta according to directions; rinse and drain. In a large bowl, combine steak, cooked pasta, artichokes, bell pepper, olives and basil. Add vinaigrette; toss. Cover and refrigerate 2 hours before serving.

Per serving: 356 calories, 22 grams protein, 12 grams fat (31% calories from fat), 3.2 grams saturated fat, 38 grams carbohydrate, 33 milligrams cholesterol, 410 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Dinner couldn't be easier than using your slow cooker for SEASONED BLACK BEANS. Serve the beans over BROWN RICE and add CARROT AND CELERY STICKS on the side, along with WHOLE-GRAIN ROLLS. For dessert, enjoy RED AND GREEN GRAPES.

Shopping List

dried black beans, onion, green bell pepper, garlic, bay leaves, canned no-salt-added diced tomatoes, unsalted vegetable broth if desired, olive oil, cumin, fresh jalapeno pepper, coarse salt, red onion, eggs, cilantro, reduced-fat sour cream, brown rice, carrots, celery, whole-grain rolls, red and green grapes.

SEASONED BLACK BEANS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 6 to 8 hours on high

  • 1 pound dried black beans, sorted and rinsed
  • 1 large onion, chopped
  • 1 large green bell pepper, chopped
  • 5 cloves garlic, minced
  • 2 bay leaves
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, with liquid
  • 5 cups unsalted vegetable broth or water
  • 2 tablespoons olive oil
  • 4 teaspoons cumin
  • 1 tablespoon seeded and finely chopped fresh jalapeno pepper
  • 1 teaspoon coarse salt
  • Chopped red onion, chopped hard-cooked eggs, chopped cilantro and reduced-fat sour cream for garnish

In a 4-quart or larger slow cooker, combine beans, onion, bell pepper, garlic, bay leaves, tomatoes, broth or water, olive oil, cumin, jalapeno pepper and salt. Cover and cook on high 6 to 8 hours or until beans are tender and most of the liquid is absorbed. Remove bay leaves. Garnish as desired and serve.

Per serving: 268 calories, 12 grams protein, 4 grams fat (13% calories from fat), 0.5 gram saturated fat, 45 grams carbohydrate, no cholesterol, 374 milligrams sodium, 6 grams fiber.

Wednesday: Express

Fix a quick BARBECUE PIZZA for dinner tonight: Heat oven to 400 degrees. Place a large ready-to-heat pizza crust on a cookie sheet. Sprinkle with 1 cup (of 2 cups total) shredded 50% light cheddar cheese. Top with 1 (15-ounce) container refrigerated fully cooked shredded beef with barbecue sauce and 4 red onion rings. Sprinkle with remaining cheese. Bake 15 to 20 minutes or until hot.

Add a packaged GREEN SALAD and SLICED KIWIS, and dinner is prepared.

Shopping List

large ready-to-heat pizza crust, shredded 50% light cheddar cheese, refrigerated fully cooked shredded beef with barbecue sauce, red onion, packaged green salad, kiwis.

Thursday: Budget

Pasta, beans and tuna are all money-savers, and this FETTUCCINE WITH TUNA AND WHITE BEANS adds good flavor to the equation. Cook 12 ounces fettuccine; drain. In a large bowl, combine 2 (6-ounce) cans drained, flaked, water-packed albacore tuna, 1 (15-ounce) can rinsed reduced-sodium cannellini beans and 2 cups marinara sauce. Toss with the fettuccine.

Serve with a SPINACH SALAD and ITALIAN BREAD. PLUMS make a simple dessert.

Shopping List

fettuccine, canned water-packed albacore tuna, canned reduced-sodium cannellini beans, marinara sauce, fresh spinach, Italian bread, plums.

Friday: Kids

The kids will be excited for SOFT BEAN TACOS. Spread warmed corn tortillas with heated canned fat-free refried beans. Top with salsa, shredded lettuce and shredded 50% light cheddar cheese. Serve with canned MEXICAN-STYLE CORN on the side, along with SLICED AVOCADOS. For dessert, APPLE SLICES go well with PEANUT BUTTER for dipping.

Shopping List

corn tortillas, canned fat-free refried beans, salsa, lettuce, shredded 50% light cheddar cheese, canned Mexican-style corn, avocados, apples, peanut butter.

Saturday: Entertain the Family

PORK MEDALLIONS WITH DIJON-DILL SAUCE make a family meal special. Cut a 1- to 1 1/4-pound pork tenderloin into 8 pieces. Place each piece on flat surface; cover pork pieces with waxed paper and flatten gently with heel of hand to about 1/4-inch thickness. Cook in a nonstick skillet on medium heat in two batches, about 2 to 3 minutes per side. Remove to warm platter; season with garlic salt and black pepper on both sides; cover to keep warm. Meanwhile, in a small bowl, combine 1/2 cup plain yogurt, 4 teaspoons Dijon mustard, 2 teaspoons fresh dill leaves and 2 teaspoons sugar; mix well. Serve sauce with pork.

On the side, add COUSCOUS, fresh GREEN BEANS, a BOSTON LETTUCE SALAD and a BAGUETTE. Buy an APPLE PIE for dessert and top with light whipped cream.

Shopping List

pork tenderloin, garlic salt, black pepper, plain yogurt, Dijon mustard, fresh dill, sugar, couscous, fresh green beans, Boston lettuce, baguette, apple pie, light whipped cream.

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