health

7 Day Menu Planner for November 01, 2020

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

Sunday: Family

Serve the family HONEY-ORANGE GLAZED HAM today: Heat oven to 350 degrees. Place a 2- to 3-pound fully cooked boneless ham on a rack in a roasting pan. Roast uncovered 30 minutes or until internal temperature reaches 140 degrees. Meanwhile, mix together 1 tablespoon orange juice, 1/4 cup honey, 1/8 teaspoon cinnamon and 1/8 teaspoon ground cloves. Baste ham with mixture before the last 10 minutes of roasting. Let stand 5 minutes; slice and serve.

To accompany the family favorite, buy or make your own SCALLOPED POTATOES and add steamed FRESH BROCCOLI and DINNER ROLLS. Buy APPLE COBBLER for dessert and top it with light WHIPPED CREAM.

Plan

Save enough ham and cobbler for Monday.

Shopping List

fully cooked boneless ham, orange juice, honey, cinnamon, ground cloves, scalloped potatoes, fresh broccoli, apple cobbler, light whipped cream.

Monday: Heat and Eat

Make FANCY-SCHMANCY HAM-AND-CHEESE SANDWICHES. In small bowl, combine 1 tablespoon whole-grain mustard with 1 tablespoon low-fat mayonnaise. Spread half of mayonnaise mixture on 4 slices Italian bread. Layer each slice with 1 1/2 ounces leftover ham slices and 1/4 cup shredded Gruyere cheese. Sprinkle with black pepper. Spread remaining mayonnaise mixture over each remaining bread slice. Place bread, mustard side down, on top of each sandwich. In shallow dish, whisk together 2 whole eggs and 1/4 cup 1% milk. Dip both sides of each sandwich in egg mixture. Heat a large skillet coated with cooking spray on medium. Add sandwiches; cook 3 minutes on each side or until lightly browned.

Add a ROMAINE SALAD. Warm the leftover APPLE COBBLER for dessert.

Shopping List

whole-grain mustard, low-fat mayonnaise, Italian bread, Gruyere cheese, black pepper, eggs, 1% milk, cooking spray, romaine.

Tuesday: Express

You can make TOMATO SOUP WITH SPINACH AND CORN in no time. Prepare 2 (10-ounce) cans condensed tomato soup according to directions, using 1% milk. Add 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry) and 1 cup frozen corn (thawed). Heat through.

Serve with a LETTUCE WEDGE and CHEESE TOAST. Enjoy STRAWBERRY ICE CREAM topped with chocolate syrup for dessert.

Plan

Save enough chocolate syrup for Thursday. Save enough ice cream for Friday.

Shopping List

canned condensed tomato soup, 1% milk, frozen chopped spinach, frozen corn, lettuce, any bread and any cheese for cheese toast, strawberry ice cream, chocolate syrup.

Wednesday: Meatless

This BAKED EGGPLANT AND POLENTA was a hit and is going into our permanent collection of recipes. Serve with steamed GREEN BEANS and an ARUGULA SALAD WITH RED ONION RINGS. Add WHOLE-GRAIN BREAD. For dessert, PLUMS are perfect.

Shopping List

eggplant, cooking spray, jar no-salt-added or regular marinara sauce, part-skim shredded mozzarella cheese, parmesan cheese, ready-to-heat polenta, green beans, arugula, red onion, whole-grain bread, plums.

BAKED EGGPLANT AND POLENTA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 40 minutes

  • 1 (1 1/2-pound) eggplant, peeled and cut lengthwise into 8 slices
  • 1 (26-ounce) jar no-salt-added or regular marinara sauce, divided
  • 8 ounces shredded part-skim mozzarella cheese (2 cups), divided
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1 (17- or 18-ounce) tube ready-to-heat polenta, cut into 20 slices

Heat oven to 450 degrees. Coat both sides of eggplant slices with cooking spray. Place on a baking sheet and bake 20 minutes or until tender. Reduce heat to 375 degrees. Place 4 slices eggplant in bottom of a 9-by-13-inch baking dish. Spread with 1 cup marinara sauce; sprinkle with 2/3 cup mozzarella and 1 tablespoon parmesan. Repeat once. Top with polenta slices, remaining sauce and both cheeses. Bake, uncovered, 20 minutes or until cheese melts and bubbles.

Per serving: 235 calories, 14 grams protein, 8 grams fat (31% calories from fat), 4.4 grams saturated fat, 26 grams carbohydrate, 27 milligrams cholesterol, 599 milligrams sodium, 4 grams fiber.

Thursday: Budget

There's nothing like a good meatloaf to give your wallet a rest, and BARBECUE MEATLOAF fits the bill. Serve with OVEN FRIES (from frozen) and steamed ZUCCHINI. Make CORNBREAD (from mix).

For dessert, enjoy CHOCOLATE SWIRL PUDDING: Prepare instant vanilla pudding using 1% milk, and swirl leftover chocolate syrup over the pudding. Top with light whipped cream.

Plan

Save enough meatloaf for Friday.

Shopping List

onion, ground turkey breast, lean ground beef, dry bread crumbs, barbecue sauce, less-sodium Worcestershire sauce, Dijon mustard, garlic, dried thyme, frozen oven fries, zucchini, cornbread mix, instant vanilla pudding, 1% milk, light whipped cream.

BARBECUE MEATLOAF

Servings: makes 10 slices

Prep time: 15 minutes

Cook time: about 1 hour; standing time: 5 minutes

  • 1/2 cup chopped onion
  • 1 pound ground turkey breast
  • 1/2 pound lean ground beef
  • 1/2 cup dry bread crumbs
  • 1/2 cup plus 2 tablespoons barbecue sauce, divided
  • 2 tablespoons less-sodium Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried thyme

Heat oven to 350 degrees. Microwave onion 1 minute on high (100% power). Combine cooked onion, turkey, beef, bread crumbs, 1/2 cup barbecue sauce, Worcestershire sauce, mustard, garlic and thyme; mix. Spoon into a 9-by-4-inch or 9-by-5-inch loaf pan. Brush with remaining barbecue sauce. Bake 50 to 60 minutes or until internal temperature reaches 165 degrees. Drain fat. Cover and let stand 10 minutes. Slice and serve.

Per slice: 157 calories, 14 grams protein, 5 grams fat (31% calories from fat), 1.5 grams saturated fat, 12 grams carbohydrate, 46 milligrams cholesterol, 216 milligrams sodium, no fiber.

Friday: Kids

Show the kids how you use magic to transform the leftover meatloaf into BARBECUE TACOS. Crumble the leftover meatloaf; heat and spoon into warmed taco shells. Top with shredded lettuce and any shredded cheese. Serve with vegetarian BAKED BEANS. Leftover STRAWBERRY ICE CREAM is a favorite dessert, especially with FRESH STRAWBERRIES on top.

Shopping List

taco shells, lettuce, any shredded cheese, vegetarian baked beans, fresh strawberries.

Saturday: Entertain the Family

The family will be thrilled with SPICE-RUBBED SIRLOIN WITH CHIMICHURRI SAUCE for dinner. For the sauce: In a medium bowl, combine 1 cup finely chopped fresh parsley leaves, 1/2 cup extra-virgin olive oil, 1/4 cup red wine vinegar, 2 cloves minced garlic, 2 tablespoons finely chopped fresh oregano leaves, 1 jalapeno pepper (seeded and minced), 1 tablespoon minced red onion and 1 teaspoon coarse salt.

Season 1 boneless sirloin steak (3/4 inch thick) with 1 teaspoon chili powder and 1/2 teaspoon coarse salt. Prepare grill for direct heat grilling or preheat broiler. Broil or grill, turning once, 7 to 11 minutes for medium-rare to medium doneness. Steak will register 135 degrees on meat thermometer when cooked to medium-rare. Let sirloin stand 5 minutes, then slice and serve with sauce. (Adapted from SwirlsOfFlavor.com.)

Serve with ROASTED RED POTATOES, SUGAR SNAP PEAS and SOURDOUGH BREAD. Just wait for the applause when you present BERRY ALMOND CHEESECAKE TART for dessert. It's a showstopper!

Shopping List

fresh parsley, extra-virgin olive oil, red wine vinegar, garlic, fresh oregano, jalapeno pepper, red onion, coarse salt, boneless sirloin steak (3/4 inch thick), chili powder, red potatoes, sugar snap peas, sourdough bread, refrigerated piecrust, slivered almonds, reduced-fat cream cheese, sugar, eggs, vanilla extract, almond extract, fresh blueberries or strawberries.

BERRY ALMOND CHEESECAKE TART

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: 20 minutes, plus crust; refrigeration time: 2 hours

  • 1 refrigerated piecrust (from a 15-ounce package)
  • 1/4 cup slivered almonds
  • 12 ounces reduced-fat cream cheese, softened
  • 1/2 cup sugar
  • 2 eggs
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1 to 1 1/2 cups fresh blueberries or chopped fresh strawberries

Heat oven to 450 degrees. Bring crust to room temperature; roll crust to 11 1/2 inches. Place crust in 11-inch tart pan (with removable bottom) and press crust to sides. Sprinkle almonds over bottom and gently press them into crust. Bake crust according to package directions. Cool on wire rack. Reduce oven temperature to 350 degrees.

For the filling: In an electric mixer bowl, beat cream cheese and sugar on low until smooth. Add eggs, vanilla extract and almond extract; beat until smooth. Pour cheese mixture into cooled crust. Bake 20 minutes or until set. Cool on wire rack. Cover and refrigerate at least 2 hours. To serve, arrange berries decoratively on top. Remove bottom of pan. Slice and serve.

Per serving: 208 calories, 5 grams protein, 13 grams fat (54% calories from fat), 6.4 grams saturated fat, 19 grams carbohydrate, 53 milligrams cholesterol, 226 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for October 25, 2020

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

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 |

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.

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