health

7 Day Menu Planner for November 08, 2020

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

Sunday: Family

November is just the right time for LEMON-HERB BEEF POT ROAST. Heat 1 tablespoon olive oil in a Dutch oven on medium. Combine 2 teaspoons lemon pepper, 2 teaspoons minced garlic and 1 teaspoon dried basil; press onto a 2 1/2- to 3 1/2-pound beef shoulder roast. Brown on all sides; pour off drippings. Add 1 cup water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add 2 cups baby carrots, 1 pound small red potatoes (halved) and 1 medium onion (cut into 6 wedges). Continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from liquid. Stir in 2 tablespoons cornstarch dissolved in 2 tablespoons water. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.

Add a GREEN SALAD WITH SHIITAKE MUSHROOMS and WHOLE-GRAIN ROLLS. Top ANGEL FOOD CAKE with STRAWBERRIES and LIGHT WHIPPED CREAM for dessert.

Plan

Save enough beef, vegetables and strawberries for Monday. Save enough cake for Tuesday.

Shopping List

olive oil, lemon pepper, garlic, dried basil, beef shoulder roast, baby carrots, red potatoes, onion, cornstarch, salad greens, fresh shiitake mushrooms, whole-grain rolls, angel food cake, strawberries, light whipped cream.

Monday: Heat and Eat

Make BEEF AND BROCCOLI SLAW WRAPS with leftover beef. Shred 2 cups of the beef and combine with 3 cups packaged broccoli slaw mix and 1/4 cup hoisin sauce; mix well. Spoon onto warmed whole-grain tortillas; roll, halve and serve.

Heat the leftover VEGETABLES to serve alongside. Add MIXED GREENS. For dessert, top VANILLA ICE CREAM with leftover STRAWBERRIES.

Plan

Save enough ice cream for Saturday.

Shopping List

packaged broccoli slaw mix, hoisin sauce, whole-grain tortillas, mixed greens, vanilla ice cream.

Tuesday: Express

Stop by the market on the way home, and in no time you'll have SMOKED TURKEY, BRIE AND GRANNY SMITH APPLE SANDWICHES ON BAGUETTES for a quick dinner. Serve with VEGGIE CHIPS. For dessert, cut the leftover CAKE into cubes and mix with instant BANANA PUDDING made with 1% milk.

Shopping List

deli smoked turkey, brie cheese, Granny Smith apples, baguette, veggie chips, instant banana pudding, 1% milk.

Wednesday: Meatless

Make it meatless and easy with LINGUINE WITH ZUCCHINI AND FRESH MINT. Serve with an ITALIAN SALAD and GARLIC BREAD. PLUMS are your dessert.

Shopping List

linguine, olive oil, butter, zucchini, garlic, fresh mint, coarse salt, pepper, parmesan cheese, Italian salad, garlic bread, plums.

LINGUINE WITH ZUCCHINI AND FRESH MINT

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 5 minutes, plus pasta

  • 12 ounces linguine
  • 2 1/2 tablespoons olive oil, divided
  • 1 teaspoon butter
  • 2 pounds (about 8 cups) fresh zucchini, halved lengthwise and cut into 1/4-inch slices
  • 4 cloves garlic, minced
  • 1/4 cup chopped fresh mint
  • 1/2 teaspoon coarse salt
  • 3/4 teaspoon freshly ground pepper, divided
  • 1/4 cup freshly grated parmesan cheese

Cook linguine according to package directions; drain and toss with 1 tablespoon olive oil. In a large nonstick skillet, melt butter over medium-high heat. Add zucchini and garlic; cook 4 minutes or until softened. Stir in mint, salt and 1/4 teaspoon pepper. Combine zucchini mixture with cooked pasta and remaining olive oil; toss to coat. Sprinkle with cheese and remaining pepper.

Per serving: 311 calories, 11 grams protein, 9 grams fat (25% calories from fat), 2 grams saturated fat, 48 grams carbohydrate, 5 milligrams cholesterol, 235 milligrams sodium, 3 grams fiber.

Thursday: Budget

We're always in the mood for a good LENTIL SOUP, and this one is a keeper. Serve the soup with ORANGE AND GRAPEFRUIT SECTIONS ON LETTUCE and WHOLE-GRAIN ROLLS. Buy OATMEAL COOKIES for dessert.

Shopping List

extra-virgin olive oil, onion, carrots, celery, garlic, dried lentils, fresh dill, bay leaves, crushed red pepper, canned no-salt-added tomato sauce, balsamic vinegar, coarse salt, black pepper, Greek feta cheese, oranges, grapefruit, lettuce, whole-grain rolls, oatmeal cookies.

LENTIL SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup chopped onion
  • 1/2 cup finely chopped carrots
  • 1/2 cup finely chopped celery
  • 2 cloves garlic, minced
  • 5 1/2 cups water
  • 1 1/2 cups dried lentils, rinsed and picked over
  • 2 tablespoons to 1/4 cup chopped fresh dill, divided
  • 2 bay leaves
  • 1 teaspoon crushed red pepper
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 tablespoon balsamic vinegar
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) crumbled Greek feta cheese

In a Dutch oven, heat oil on medium. Add onion, carrot, celery and garlic; cook 10 minutes or until vegetables are tender, stirring frequently. Add water, lentils, 1 tablespoon dill, bay leaves, red pepper and tomato sauce. Bring to a boil; reduce heat and simmer 30 minutes or until lentils are tender. Stir in remaining dill, vinegar, salt and black pepper; discard bay leaves. Sprinkle with cheese and serve.

Per serving: 268 calories, 18 grams protein, 6 grams fat (20% calories from fat), 1.7 grams saturated fat, 39 grams carbohydrate, 5 milligrams cholesterol, 454 milligrams sodium, 8 grams fiber.

Friday: Kids

What kid could resist CREAMY-GREENY WAGON WHEEL PASTA for dinner? Warm 1 (10 1/4-ounce) can condensed less-fat less-sodium cream of mushroom soup and 3/4 cup 1% milk over low heat. Stir in 2 cups frozen tiny green peas (thawed); cook 5 minutes. Toss soup with cooked wagon wheel (or rotini) pasta.

Serve with CHERRY TOMATO halves and SOFT BREAD STICKS. Make STRAWBERRY GRANOLA PARFAITS for dessert: Layer strawberry yogurt, granola and sliced fresh strawberries in a tall glass.

Shopping List

canned condensed less-fat less-sodium cream of mushroom soup, 1% milk, frozen tiny green peas, wagon wheel (or rotini) pasta, cherry tomatoes, soft bread sticks, strawberry yogurt, granola, fresh strawberries.

Saturday: Entertain the Family

The family will want you to add edamame (green soybeans) to their favorites list after they try SHRIMP WITH EDAMAME SUCCOTASH. Serve this protein-packed dish with a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, pour warm CARAMEL SAUCE over leftover ICE CREAM for dessert.

Tip

The family will want you to add edamame (green soybeans) to their favorites list after they try SHRIMP WITH EDAMAME SUCCOTASH. Serve this protein-packed dish with a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, pour warm CARAMEL SAUCE over leftover ICE CREAM for dessert.

Shopping List

frozen shelled edamame (green soybeans), bacon, celery, red onion, garlic, jalapeno peppers, frozen or fresh corn, dry white wine, medium peeled and deveined shrimp, coarse salt, black pepper, flatleaf parsley, Boston lettuce, baguette, caramel sauce.

SHRIMP WITH EDAMAME SUCCOTASH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 1/2 cups edamame (frozen, blanched and shelled) (see NOTE)
  • 3 slices bacon
  • 1/2 cup chopped celery
  • 1/4 cup chopped red onion
  • 3 cloves garlic, minced
  • 1 to 2 jalapeno peppers, split lengthwise, seeded and cut crosswise into thin strips
  • 2 cups frozen or fresh corn
  • 3 tablespoons dry white wine
  • 1 pound medium shrimp, peeled and deveined
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons chopped flatleaf parsley

Cook edamame according to package directions; drain. In a large nonstick skillet on medium-high, cook bacon until crisp. Remove bacon from pan, crumble and set aside; reserve 1 tablespoon drippings in pan. Reduce heat to medium; add celery, onion, garlic and jalapeno peppers to pan. Cook 2 minutes, stirring frequently. Stir in edamame, corn and wine; cook 4 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are opaque throughout, stirring frequently. Remove from heat. Stir in salt and pepper; sprinkle with bacon and parsley.

NOTE: If you can't find edamame (green soybeans) with other frozen vegetables, look in the frozen health food section of your market.

Per serving: 329 calories, 27 grams protein, 13 grams fat (34% calories from fat), 3 grams saturated fat, 28 grams carbohydrate, 139 milligrams cholesterol, 622 milligrams sodium, 6 grams fiber.

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.

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