health

7 Day Menu Planner for October 25, 2020

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | October 25th, 2020

Sunday: Family

AUTUMN BEEF AND CIDER STEW is great for a family day. Add some MIXED GREENS and WHOLE-GRAIN ROLLS. Buy or make a CHERRY PIE for dessert.

Plan

Save enough stew for Monday.

Shopping List

bacon, beef stew meat, coarse salt, pepper, canned condensed French onion soup, apple cider, sweet potatoes, unsweetened dried cranberries, mixed greens, whole-grain rolls, cherry pie.

AUTUMN BEEF AND CIDER STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 2 hours

  • 2 slices bacon, cut into 1/2-inch pieces
  • 2 pounds beef stew meat, cut into 1-inch pieces
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 (10 1/2-ounce) can condensed French onion soup
  • 1 cup apple cider
  • 1 pound sweet potatoes, peeled, cut into 1-inch pieces (about 3 cups)
  • 1/3 cup unsweetened dried cranberries

In a stockpot on medium, cook bacon until crisp; remove with a slotted spoon to paper towel-lined plate. Brown 1/2 stew meat in bacon drippings on medium heat; remove from stockpot. Repeat with remaining beef; season with salt and pepper. Return beef and bacon to stockpot. Add soup and cider; bring to a boil. Reduce heat; cover tightly and simmer 1 1/2 hours. Add sweet potatoes and cranberries to stockpot; bring to a boil. Reduce heat; continue simmering, covered, 20 to 30 minutes or until beef and potatoes are fork-tender.

Per serving: 367 calories, 32 grams protein, 15 grams fat (37% calories from fat), 5.6 grams saturated fat, 25 grams carbohydrate, 102 milligrams cholesterol, 745 milligrams sodium, 4 grams fiber.


Monday: Heat and Eat

Brighten the leftover STEW by adding some frozen green peas when you reheat it. Serve with SALAD GREENS and CRUSTY BREAD. For dessert, PEARS are perfect.

Plan

Make Tuesday's casserole today if time permits.

Shopping List

frozen green peas, salad greens, crusty bread, pears.


Tuesday: Budget

You won't mind saving a few greenbacks with delicious NEW MEXICO-STYLE CHILI-CHICKEN CASSEROLE. Serve with a SLICED AVOCADO SALAD. SLICED KIWI is a simple dessert.

Shopping List

cooking spray, onion, unsalted chicken broth, canned chopped green chilies, reduced-fat sour cream, coarse salt, cumin, pepper, canned reduced-sodium reduced-fat cream of chicken soup, garlic, corn tortillas, shredded cooked chicken breast, shredded 50% reduced-fat cheddar cheese, avocado, salad greens, kiwis.

NEW MEXICO-STYLE CHILI-CHICKEN CASSEROLE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 45 to 60 minutes

  • 1 cup chopped onion
  • 1 (14-ounce) can unsalted chicken broth
  • 2 (4-ounce) cans chopped green chilies, drained
  • 1 cup reduced-fat sour cream
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon cumin
  • 1/2 teaspoon freshly ground black pepper
  • 2 (10 1/2-ounce) cans condensed reduced-sodium, reduced-fat cream of chicken soup
  • 1 clove garlic, minced
  • 18 (6-inch) corn tortillas
  • 1 pound cooked chicken breast, shredded
  • 2 cups finely shredded 50% reduced-fat cheddar cheese (8 ounces)

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Microwave onion 3 1/2 minutes on high (100% power); drain. In a large bowl, combine cooked onion, broth, chilies, sour cream, salt, cumin, pepper, soup and garlic; mix well. Spread 1 cup soup mixture in dish. Arrange 6 tortillas over soup mixture (tearing to fit dish) and top with 1/3 of chicken and 1/2 cup cheese. Repeat layers twice, ending with the cheese. Spread remaining soup mixture over cheese. Bake 45 to 60 minutes or until bubbly.

Per serving: 376 calories, 34 grams protein, 14 grams fat (33% calories from fat), 7 grams saturated fat, 28 grams carbohydrate, 93 milligrams cholesterol, 851 milligrams sodium, 3 grams fiber.


Wednesday: Express

You can make TURKEY PHILLY SANDWICHES for a quick dinner. Heat oven to 375 degrees. In a large nonstick skillet, melt 2 teaspoons butter on medium and cook 1 cup chopped onion and green bell pepper mix (frozen or refrigerated) for 5 minutes or until softened; drain. Divide vegetable mixture and 12 ounces deli sliced turkey breast evenly among bottom halves of 4 split sandwich rolls; top each with 1 slice mozzarella cheese and the other halves of rolls. Place on baking sheet and bake 5 minutes or until cheese melts.

Serve with VEGGIE CHIPS and DILL PICKLES. CHUNKY APPLESAUCE is a good dessert.

Shopping List

butter, chopped onion and green bell pepper mix (frozen or refrigerated), deli sliced turkey breast, sandwich rolls, sliced mozzarella cheese, veggie chips, dill pickles, chunky applesauce.


Thursday: Meatless

Enjoy easy RED PEPPER-SPINACH LASAGNA for a no-meat dinner. Coat a 4-quart or larger slow cooker with cooking spray. Spread 3/4 cup (from 26- to 28-ounce jar) tomato pasta sauce in cooker. In a large bowl, mix 2 chopped medium red bell peppers, 1 chopped small onion and 2 (9-ounce) boxes frozen chopped spinach (thawed and squeezed dry); stir in remaining pasta sauce and 1 (8-ounce) can no-salt-added tomato sauce. Layer 3 (of 9 total) (broken to fit) uncooked lasagna noodles in slow cooker. Top with 1/3 (of 16-ounce) jar Alfredo sauce over noodles, spreading to cover. Top with 5 (of 15 total) provolone cheese slices, overlapping if necessary. Top with 1/3 of vegetable mixture (about 2 cups), spreading evenly. Repeat layers twice. Sprinkle 1/4 cup parmesan cheese on top. Cover; cook on low 5 to 6 hours.

Add a LETTUCE WEDGE and some GARLIC BREAD. Enjoy fat-free VANILLA ICE CREAM for dessert.

Plan

Buy enough Alfredo sauce for Friday. Save enough ice cream for Saturday.

Shopping List

cooking spray, jar tomato pasta sauce, red bell peppers, onion, frozen chopped spinach, canned no-salt-added tomato sauce, lasagna noodles, jar Alfredo sauce, sliced provolone slices, parmesan cheese, lettuce, garlic bread, fat-free vanilla ice cream.


Friday: Kids

Treat the kids to RAVIOLI WITH ALFREDO SAUCE tonight. Cook refrigerated ravioli according to package directions and top with leftover Alfredo sauce. Serve with RED AND ORANGE BELL PEPPER RINGS and SOFT BREAD STICKS. Let the kids make COOKIES-AND-CREAM INSTANT PUDDING with skim milk for dessert.

Shopping List

refrigerated ravioli, red and orange bell peppers, soft bread sticks, cookies-and-cream instant pudding, skim milk.


Saturday: Entertain the Family

Serve your lucky family GRILLED SALMON WITH DILL SAUCE (mix 1/2 cup reduced-fat sour cream, 2 tablespoons fresh lemon juice, 2 tablespoons chopped fresh dill and 1 tablespoon capers). Serve with FETTUCCINE tossed with pesto, STEAMED FRESH BROCCOLI and a BAGUETTE. Finish with our favorite, HONEY-RUM PEACH GALETTE topped with leftover ICE CREAM.

Shopping List

salmon fillets, reduced-fat sour cream, lemon, fresh dill, capers, fettuccine, pesto, fresh broccoli, baguette, refrigerated piecrust, sugar, nutmeg, peaches, cooking spray, honey, rum extract.

HONEY-RUM PEACH GALETTE

Servings: makes 10 servings

Prep time: 10 minutes

Cook time: about 30 minutes

  • 1 refrigerated piecrust (from 15-ounce package)
  • 2 to 4 tablespoons sugar (according to sweetness of peaches)
  • 1/2 teaspoon nutmeg
  • 2 cups sliced peaches
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon rum extract

Heat oven to 425 degrees. Place room-temperature piecrust on a lightly floured surface; roll into a 12-inch circle and place on a 12-inch pizza pan. Combine sugar and nutmeg. Sprinkle 1 tablespoon sugar mixture over dough. Arrange peaches in a single layer on top of dough starting 1 inch from edge, working from outside edge to center. Sprinkle peaches with remaining sugar mixture. Fold edges of dough over peaches and crimp to fit; coat dough with cooking spray. Bake 30 minutes. Combine honey with rum extract and microwave on high 20 to 40 seconds. Brush mixture over warm tart.

Per serving: 119 calories, 1 gram protein, 6 grams fat (40% calories from fat), 2.4 grams saturated fat, 18 grams carbohydrate, 2 milligrams cholesterol, 110 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for October 18, 2020

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | October 18th, 2020

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 | October 11th, 2020

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

Adults may want chopped tomatoes and jalapeno peppers on their roll-ups.

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.

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