health

7 Day Menu Planner for November 29, 2020

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

Sunday: Family

Gather the family for BEEF AND POTATO KEBABS. Cut 1 pound potatoes into 1 1/2-inch pieces. Microwave on high (100% power) 5 to 6 minutes or just until tender; drain and cool slightly. Meanwhile, combine 3/4 cup steak sauce and 2 large cloves minced garlic; microwave on high 1 1/2 minutes, stirring once. Cut 2 medium zucchini in half lengthwise. Cut the zucchini and 1 pound boneless beef top-sirloin steak (1 inch thick) into 1 1/4-inch pieces. In a large bowl, combine potatoes, zucchini and steak with 1/3 cup steak sauce; toss to coat. Alternately thread potatoes, zucchini and steak on 4 metal skewers. Grill (or broil; see TIP), uncovered, 10 to 12 minutes for medium-rare to medium, turning occasionally. Brush with remaining sauce during last 5 minutes.

Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE LAYER CAKE and serve it with SLICED PEARS for dessert.

Tip

Gather the family for BEEF AND POTATO KEBABS. Cut 1 pound potatoes into 1 1/2-inch pieces. Microwave on high (100% power) 5 to 6 minutes or just until tender; drain and cool slightly. Meanwhile, combine 3/4 cup steak sauce and 2 large cloves minced garlic; microwave on high 1 1/2 minutes, stirring once. Cut 2 medium zucchini in half lengthwise. Cut the zucchini and 1 pound boneless beef top-sirloin steak (1 inch thick) into 1 1/4-inch pieces. In a large bowl, combine potatoes, zucchini and steak with 1/3 cup steak sauce; toss to coat. Alternately thread potatoes, zucchini and steak on 4 metal skewers. Grill (or broil; see TIP), uncovered, 10 to 12 minutes for medium-rare to medium, turning occasionally. Brush with remaining sauce during last 5 minutes.

Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE LAYER CAKE and serve it with SLICED PEARS for dessert.

Plan

Grill or broil 1 extra pound beef skewers (without zucchini or potatoes) for Monday. Save enough cake for Wednesday.

Shopping List

potatoes, steak sauce, garlic, zucchini, boneless beef top-sirloin steak, romaine, whole-grain rolls, chocolate layer cake, pears.

Monday: Heat and Eat

Turn the extra grilled beef into BEEF SANDWICHES WITH HORSERADISH SAUCE: Chop or slice and heat the leftover beef; set aside. Combine 2 tablespoons prepared horseradish with 1/4 cup reduced-fat sour cream and 2 teaspoons fresh lemon juice; mix well. Toast 1 halved 24-inch baguette; line bottom half with beef and top half with horseradish sauce. Combine the halves and cut crosswise into 8 servings.

Serve with OVEN FRIES (from frozen) and GREEN BEANS. GRAPES are a simple dessert.

Shopping List

prepared horseradish, reduced-fat sour cream, lemon, baguette, frozen oven fries, green beans, grapes.

Tuesday: Express

Dinner couldn't be much easier than enjoying any refrigerated BARBECUED PORK on toasted WHOLE-GRAIN BUNS. Add deli COLESLAW alongside. For dessert, FRESH PINEAPPLE CHUNKS are easy.

Shopping List

refrigerated barbecued pork, whole-grain buns, deli coleslaw, fresh pineapple.

Wednesday: Meatless

We made quick work of CORN AND BEAN SOUP and polished off most of it in one meal. The longer you let it simmer, the more concentrated the flavors become -- almost like a stew. Serve it with a SPINACH SALAD with red onion rings and orange segments and CORNBREAD (from mix). Enjoy leftover CAKE for dessert.

Shopping List

olive oil, onion, cumin, garlic, dried oregano, frozen corn, pepper, unsalted vegetable broth, canned reduced-sodium black beans, canned diced tomatoes and green chilies, limes, fresh spinach, red onion, oranges, cornbread mix.

CORN AND BEAN SOUP

Servings: makes about 5 cups

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 2 teaspoons olive oil
  • 1/2 cup chopped onion
  • 1 teaspoon cumin
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried oregano
  • 1 cup frozen corn
  • 1/4 teaspoon pepper
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 (15- to 19-ounce) can reduced-sodium black beans, rinsed
  • 1 (14 1/2-ounce) can diced tomatoes and green chilies with liquid
  • Lime slices for garnish

Heat olive oil in a large pot on medium-high. Add onion, cumin, garlic and oregano; cook 1 1/2 minutes. Stir in corn, pepper, broth, beans and tomatoes with liquid; bring to a boil. Reduce heat; simmer 10 minutes. Serve with lime slices.

Per cup: 147 calories, 7 grams protein, 2 grams fat (12% calories from fat), 0.3 gram saturated fat, 29 grams carbohydrate, no cholesterol, 487 milligrams sodium, 7 grams fiber.

Thursday: Kids

The children will enjoy the mild flavor of TAMALE PIE, and you'll enjoy how easy it is to prepare. Serve with a CHOPPED LETTUCE SALAD. Think sliced KIWIS for dessert.

Tip

The children will enjoy the mild flavor of TAMALE PIE, and you'll enjoy how easy it is to prepare. Serve with a CHOPPED LETTUCE SALAD. Think sliced KIWIS for dessert.

Shopping List

packaged sun-dried tomato or plain polenta, cooking spray, canned low-fat turkey (or beef) chili with beans, 50% light cheddar cheese, mild salsa, reduced-fat sour cream, lettuce, kiwis.

TAMALE PIE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 (15- to 17-ounce) package sun-dried tomato or plain polenta (crumbled)
  • 2 (15-ounce) cans low-fat turkey (or beef) chili with beans
  • 8 ounces shredded 50% light cheddar cheese
  • 6 tablespoons mild salsa, plus extra for garnish
  • 6 tablespoons reduced-fat sour cream

Heat oven to 475 degrees. Place crumbled polenta in a 7-by-11-inch baking dish coated with cooking spray. Top with chili and cheese. Bake 13 minutes or until bubbly. Top each serving with 1 tablespoon salsa and 1 tablespoon sour cream. Top with extra salsa, as desired.

Per serving: 293 calories, 22 grams protein, 10 grams fat (29% calories from fat), 5.8 grams saturated fat, 30 grams carbohydrate, 54 milligrams cholesterol, 1,180 milligrams sodium, 4 grams fiber.

Friday: Budget

Holidays mean penny-pinching, and LAZY BEEF LASAGNA will be kind to the food budget. Add a MIXED GREEN SALAD and CRUSTY BREAD. Have some PEACHES for dessert.

Shopping List

cooking spray, 95% lean ground beef, garlic, coarse salt, ground nutmeg, pepper, jar marinara sauce or other red pasta sauce, packaged refrigerated or frozen cheese ravioli, shredded Italian-blend cheese, mixed greens, crusty bread, peaches.

LAZY BEEF LASAGNA

Prep time: 15 minutes

Cook time: about 40 to 45 minutes; standing time: 5 minutes

  • 1 1/2 pounds 95% lean ground beef
  • 1 tablespoon minced garlic
  • 1/2 teaspoon coarse salt
  • 1/4 to 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon pepper
  • 1 (26-ounce) jar marinara sauce or other red pasta sauce
  • 1 1/2 cups water
  • 1 (20- to 25-ounce) package refrigerated or frozen cheese ravioli
  • 1 cup shredded Italian-blend cheese

Heat oven to 400 degrees. Coat 13-by-9-inch glass baking dish with cooking spray. Heat large nonstick skillet on medium until hot. Add ground beef and garlic; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings and return beef to skillet. Stir in salt, nutmeg and pepper; mix well. Stir in pasta sauce and water; bring to a boil. Cook 1 to 2 minutes, stirring occasionally. In the baking dish, layer half the ravioli, half the beef mixture and half the cheese. Repeat layers with remaining ravioli, beef mixture and cheese; cover with aluminum foil. Bake 15 minutes (20 minutes if using frozen ravioli). Uncover; continue baking 15 to 20 minutes or until sauce is bubbly and pasta is tender. Let stand 5 minutes before serving.

Per serving: 589 calories, 43 grams protein, 26 grams fat (40% calories from fat), 13.4 grams saturated fat, 46 grams carbohydrate, 136 milligrams cholesterol, 1,202 milligrams sodium, 4 grams fiber.

Saturday: Entertain the Family

Impress your family with CUMIN-HONEY LAMB STEAK: Combine 2 tablespoons fresh lemon juice, 2 tablespoons honey, 1 tablespoon olive oil, 1 tablespoon finely chopped flatleaf parsley, 1 teaspoon cumin, 1/4 teaspoon coarse salt and 1/8 teaspoon pepper. Brush 1 to 1 1/4 pounds lamb steaks (center leg or sirloin, 3/4-inch-thick) with basting sauce. Broil 5 inches from heat source for 4 minutes; turn and brush with sauce. Broil 4 to 6 minutes longer or to desired doneness. Discard leftover basting sauce.

Serve with ROASTED POTATOES WITH THYME AND GARLIC: Heat oven to 425 degrees. Line a baking sheet with nonstick foil. Toss 1 1/2 pounds small potatoes (cut into 1-inch pieces) with 1 tablespoon olive oil, 1 teaspoon minced garlic and 1/2 teaspoon dried thyme. Spread on baking sheet. Bake 25 to 30 minutes or until tender.

Add SUGAR SNAP PEAS and a BAGUETTE on the side. Buy FRUIT TARTS for dessert.

Shopping List

lemon, honey, olive oil, flatleaf parsley, cumin, coarse salt, pepper, lamb steaks (center leg or sirloin), potatoes, garlic, dried thyme, sugar snap peas, baguette, fruit tarts.

health

7 Day Menu Planner for November 22, 2020

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

Sunday: Family

For a different family dinner, try CINNAMON BROILED CHICKEN WITH RAITA. Add BASMATI RICE, STEAMED FRESH BROCCOLI and NAAN. For dessert, buy a LEMON MERINGUE PIE.

Plan

Cook extra plain chicken and extra rice, and save some pie for Monday.

Shopping List

coarse salt, pepper, cinnamon, boneless skinless chicken cutlets, cooking spray, cucumber, plain yogurt, reduced-fat sour cream, fresh cilantro or flatleaf parsley, cumin, basmati rice, fresh broccoli, naan, lemon meringue pie.

CINNAMON BROILED CHICKEN WITH RAITA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • For Chicken:
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cinnamon
  • 4 (4-ounce) boneless skinless chicken cutlets (about 1/2 inch thick)
  • For Raita:
  • 1 medium cucumber (peeled, seeded and chopped)
  • 1/4 cup plain yogurt
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons chopped cilantro (or flatleaf parsley)
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cumin

Heat broiler. In a small bowl, mix salt, pepper and cinnamon. Sprinkle on both sides of chicken. Coat rack of broiler pan with cooking spray; broil cutlets 6 inches from heat for 3 minutes. Turn and broil 2 to 3 more minutes or until internal temperature reaches 165 degrees.

In a small bowl, stir together cucumber, yogurt, sour cream, cilantro (or parsley), coarse salt, pepper and cumin. Serve chicken with raita on the side.

Per serving: 170 calories, 26 grams protein, 5 grams fat (27% calories from fat), 1.9 grams saturated fat, 4 grams carbohydrate, 81 milligrams cholesterol, 635 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make your own CHICKEN AND RICE SOUP with Sunday's leftovers. Chop the leftover chicken; add it and the leftover rice to regular chicken broth. If you have any leftover broccoli, chop that and add along with frozen peas and carrots. Heat; add coarse salt and pepper to taste. Serve with a MIXED GREEN SALAD and CHEESE TOAST. Slice the leftover PIE for dessert.

Shopping List

regular chicken broth, frozen peas and carrots, coarse salt, pepper, mixed greens, dense white bread and any cheese for cheese toast.

Tuesday: Express

For a quick meal, pick up BRATWURST and GERMAN POTATO SALAD from the deli.

Serve warmed bratwurst over SWEET-AND-SOUR CABBAGE AND APPLES: Melt 2 tablespoons butter in a large nonstick skillet on medium-high. Add 2 medium Granny Smith apples (cored, unpeeled and cut into 1/2-inch slices). Cook 1 minute, stirring occasionally. Add 3 tablespoons packed brown sugar and 1/2 teaspoon cinnamon; cook 2 more minutes. Add 1 (16-ounce) jar drained sweet-and-sour cabbage. Cook 2 minutes or until hot.

Add RYE BREAD on the side. SPICY MUSTARD is a must. Fresh PINEAPPLE SPEARS are your dessert.

Shopping List

bratwurst, deli German potato salad, butter, Granny Smith apples, brown sugar, cinnamon, jar sweet-and-sour cabbage, rye bread, spicy mustard, fresh pineapple spears.

Wednesday: Kids

Sometimes we're surprised how good a kid-tested recipe turns out! BEEFY PEANUTTY WRAPS works for adults, too. Serve the wraps with canned reduced-sodium PINTO BEANS and deli CARROT SALAD.

The children can help make CHOCOLATE PUDDING WITH BANANAS for dessert: Add sliced bananas to instant chocolate pudding made with 1% milk.

Shopping List

lean ground beef, red bell pepper, black pepper, green onions, chunky or smooth peanut butter, grape jelly, lower-sodium soy sauce, flour tortillas, reduced-fat sour cream, canned reduced-sodium pinto beans, deli carrot salad, bananas, instant chocolate pudding mix, 1% milk.

BEEFY PEANUTTY WRAPS

Servings: makes 4 wraps

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 pound lean ground beef
  • 1/2 cup chopped red bell pepper
  • 1/2 teaspoon black pepper, plus more to taste
  • 1/2 cup sliced green onions
  • 2 1/2 tablespoons chunky or smooth peanut butter
  • 1 tablespoon grape jelly
  • 2 tablespoons lower-sodium soy sauce
  • 4 (8- to 10-inch) flour tortillas, warmed
  • Reduced-fat sour cream for garnish

In a large nonstick skillet on medium heat, cook beef 5 minutes; drain. Add bell pepper; cook 3 to 5 minutes or until beef is no longer pink; drain again. Season with 1/2 teaspoon black pepper. Stir in onions, peanut butter, jelly and soy sauce; cook and stir 2 to 3 minutes or until peanut butter and jelly are melted. Spoon beef onto tortillas; roll. Add additional pepper and sour cream if desired.

Per wrap: 357 calories, 32 grams protein, 11 grams fat (28 percent calories from fat), 3.3 grams saturated fat, 33 grams carbohydrate, 62 milligrams cholesterol, 673 milligrams sodium, 4 grams fiber.

Thursday: Budget

TURKEY PICADILLO with sofrito has wonderful flavor. Serve it over BROWN RICE. Add MIXED GREENS and WHOLE-GRAIN ROLLS. Fresh or canned TROPICAL FRUIT is good for dessert.

Shopping List

ground turkey breast or lean ground beef, golden raisins, dried oregano, cumin, cider vinegar, capers, olive oil, sofrito, flatleaf parsley, brown rice, mixed greens, whole-grain rolls, fresh or canned tropical fruit.

TURKEY PICADILLO

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 pound ground turkey breast or lean ground beef (or mixture of both)
  • 1/4 cup golden raisins
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon cumin
  • 1/2 cup water
  • 1 tablespoon cider vinegar
  • 1 teaspoon capers, drained
  • 1 teaspoon olive oil
  • 3/4 cup sofrito (see NOTE)
  • 1 tablespoon chopped fresh flatleaf parsley

In a large nonstick skillet, cook turkey or beef on medium-high for 5 minutes or until no longer pink. Stir in raisins, oregano and cumin; cook 3 minutes, stirring frequently. Stir in water, vinegar, capers, olive oil and sofrito; cook 5 minutes or until slightly thick. Remove from heat. Stir in parsley and serve.

NOTE: Sofrito is a sauce made from a variety of cooked ingredients, such as oil, chopped onions, tomatoes, green bell peppers, garlic and various herbs. It is used as flavoring.

Per serving: 163 calories, 28 grams protein, 3 grams fat (12% calories from fat), 0.2 gram saturated fat, 17 grams carbohydrate, 45 milligrams cholesterol, 492 milligrams sodium, 1 gram fiber.

Friday: Meatless

GRILLED VEGETABLE SANDWICHES are always welcome around our house. In a large bowl, mix together 1/4 cup light soy sauce, 1/4 cup fresh lemon juice, 1 tablespoon honey and 1/2 teaspoon cayenne pepper. Add 2 medium zucchini (cut into 1/2-inch-thick, diagonal pieces), 1 medium red onion (cut into 1/4-inch slices) and 2 red bell peppers (cut into 1-inch-wide strips); toss to coat. Let stand at room temperature 15 minutes to 1 hour. Coat grill rack with cooking spray; place rack on medium grill. Grill vegetables, uncovered, 6 to 8 minutes on each side. Meanwhile, toast 8 slices focaccia on grill; coat slices with goat cheese. Cover bottom halves with vegetables; top with other halves of focaccia. Cut sandwiches in half and serve immediately with OVEN-FRIED POTATOES (from frozen) and a ROMAINE SALAD. PEARS are dessert.

Shopping List

light soy sauce, lemons, honey, cayenne pepper, zucchini, red onion, red bell peppers, cooking spray, focaccia, goat cheese, frozen oven-fried potatoes, romaine, pears.

Saturday: Entertain the Family

The family will be thrilled with GRILLED CHICKEN AND VEGETABLES for dinner. In a large measuring cup, whisk together 1/3 cup red wine vinegar, 2 teaspoons dried oregano, 1 teaspoon Dijon mustard, 1 teaspoon sugar, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. Continue whisking and slowly drizzle in 2/3 cup olive oil until well combined. Heat grill with a grill basket to medium-high. Spoon 4 tablespoons of vinaigrette over 1 1/4 pounds chicken breast strips and marinate while grilling vegetables: 8 asparagus spears cut into 2-inch pieces, 1 pint cherry tomatoes, 2 medium zucchini (halved lengthwise and sliced into 1/2-inch-thick rounds), 1 medium Vidalia onion sliced into rings and 1 red bell pepper sliced into thick strips. Toss vegetables with 1/4 cup of vinaigrette and place in grill basket. Grill vegetables 6 to 8 minutes. Transfer to platter; keep warm.

Place chicken into basket; grill 5 to 7 minutes or until 170 degrees. Transfer to vegetable platter. Drizzle remaining vinaigrette over chicken and vegetables. Sprinkle with 1/2 cup crumbled Greek feta cheese and 2 tablespoons fresh basil.

Serve with a ROMAINE SALAD and SOURDOUGH BREAD. Just wait for the applause when you present COCONUT CAKE for dessert. It's a showstopper!

Shopping List

red wine vinegar, dried oregano, Dijon mustard, sugar, coarse salt, black pepper, olive oil, chicken breast strips, asparagus, cherry tomatoes, zucchini, Vidalia onion, red bell pepper, Greek feta cheese, fresh basil, Romaine, sourdough bread, coconut cake.

health

7 Day Menu Planner for November 15, 2020

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

Sunday: Family

The wonderful aromas of APPLE AND SPICE PORK LOIN ROAST will draw the family to the table in no time.

A perfect side dish is ROASTED SWEET POTATOES: Heat oven to 400 degrees. Scrub and halve sweet potatoes lengthwise; place in baking dish, cut side up. Drizzle with extra-virgin olive oil, chopped fresh thyme, coarse salt and pepper to taste. Bake 35 to 45 minutes or until golden-brown and tender.

Add frozen GREEN PEAS and DINNER ROLLS alongside. For dessert, top GINGERBREAD with MOLASSES CREAM. Mix 1 cup any frozen whipped topping (thawed) with 2 tablespoons molasses and spoon over the gingerbread.

Plan

Save enough pork and gingerbread for Monday.

Shopping List

unsweetened applesauce, brown sugar, cider vinegar, prepared mustard, ground cloves, flour, coarse salt, sugar, garlic powder, pepper, boneless pork loin roast, sweet potatoes to roast, extra-virgin olive oil, fresh thyme, frozen green peas, dinner rolls, gingerbread, frozen whipped topping, molasses.

APPLE AND SPICE PORK LOIN ROAST

Servings: makes 12 servings (using a 3-pound roast)

Prep time: 15 minutes

Cook time: about 50 to 55 minutes; standing time: 5 minutes

  • 1 cup unsweetened applesauce
  • 1/3 cup packed brown sugar
  • 2 teaspoons cider vinegar
  • 1 teaspoon prepared mustard
  • 1/4 teaspoon ground cloves
  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon sugar
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon pepper
  • 1 (3- to 4-pound) well-trimmed boneless pork loin roast

Heat oven to 350 degrees. Mix together applesauce, brown sugar, vinegar, mustard and cloves; refrigerate half of mixture and set aside the remainder. In a small bowl, combine flour, salt, sugar, garlic powder and pepper. Rub flour mixture evenly over entire surface of pork. Place pork on rack in shallow roasting pan. Roast 40 minutes, uncovered, or until internal temperature is 135 degrees. Spoon reserved applesauce mixture over pork. Continue roasting until internal temperature reaches 145 degrees (8 to 12 minutes). Transfer roast to cutting board; cover with foil and let stand for 5 minutes before slicing. In a small pan, heat refrigerated applesauce mixture to a boil; boil 1 minute. Spoon heated applesauce mixture over pork slices and serve.

Per serving: 201 calories, 23 grams protein, 8 grams fat (35% calories from fat), 2.8 grams saturated fat, 9 grams carbohydrate, 64 milligrams cholesterol, 133 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the Sunday leftovers for BAKED PORK AND SAUERKRAUT. Heat oven to 350 degrees. Rinse and drain 2 pounds refrigerated sauerkraut and spoon into a 2-quart baking dish coated with cooking spray. Stir in 1 teaspoon caraway seeds. Top with sliced cooked (leftover) pork. Cover tightly with foil. Bake 25 minutes or until hot. Serve with MASHED POTATOES, deli CARROT SALAD and RYE BREAD. Dessert is leftover GINGERBREAD.

Plan

Buy enough carrot salad for Wednesday.

Shopping List

refrigerated sauerkraut, cooking spray, caraway seeds, potatoes to mash, deli carrot salad, rye bread.

Tuesday: Meatless

Make dinner a light one tonight with PENNE WITH SPINACH AND OLIVES. Add a LETTUCE WEDGE and GARLIC BREAD. PEACHES are a simple dessert.

Shopping List

penne or other tube-shaped pasta, extra-virgin olive oil, balsamic vinegar, garlic, fresh spinach, kalamata olives, capers, Greek feta cheese with tomato and basil (or plain), lettuce, garlic bread, peaches.

PENNE WITH SPINACH AND OLIVES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: for the pasta

  • 12 ounces penne or other tube-shaped pasta
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 3 cloves garlic, crushed
  • 2 cups chopped fresh spinach
  • 1/4 cup kalamata olives (pitted, chopped)
  • 2 tablespoons rinsed capers
  • 1 (3.5-ounce) package (about 3/4 cup) crumbled Greek feta cheese with tomatoes and basil (or plain)

Cook pasta according to directions. Meanwhile, in a large bowl, combine oil, vinegar and garlic; mix and let stand while pasta cooks. Add cooked pasta, spinach, olives, capers and feta; toss and serve.

Per serving: 309 calories, 11 grams protein, 9 grams fat (27% calories from fat), 2.2 grams saturated fat, 45 grams carbohydrate, 5 milligrams cholesterol, 415 milligrams sodium, 2 grams fiber.

Wednesday: Express

Look for any packaged frozen PHILLY CHEESESTEAKS and follow the directions. Add O'BRIEN POTATOES (from frozen) and leftover CARROT SALAD. Try PLUMS for dessert.

Shopping List

packaged frozen Philly cheesesteaks, frozen O'Brien potatoes, plums.

Thursday: Thanksgiving

Enjoy all the family favorites, including TURKEY, DRESSING, GRAVY, MASHED POTATOES, GREEN BEANS and CRANBERRY SAUCE, as you gather for Thanksgiving. For dessert, PECAN PIE is classic and is always welcome, especially when topped with light whipped cream.

Plan

Save enough turkey and cranberry sauce for Friday and enough pie for Saturday.

Shopping List

ingredients for your turkey, dressing, gravy, mashed potatoes, green beans, cranberry sauce, refrigerated pie crust, unsalted butter, light corn syrup, light brown sugar, pure vanilla extract, eggs, granulated salt, pecan halves, light whipped cream.

PECAN PIE

Servings: makes 10 servings

Prep time: 20 minutes

Cook time: 60 to 70 minutes

  • 1 (9-inch) refrigerated pie crust
  • 6 tablespoons unsalted butter, melted and cooled
  • 1 cup light corn syrup
  • 1 cup light brown sugar
  • 2 teaspoons pure vanilla extract
  • 3 eggs, lightly beaten
  • 1/2 teaspoon granulated salt
  • 2 1/2 cups pecan halves

Place baking sheet in oven. Heat oven to 350 degrees. Arrange crust in pie pan according to directions; set aside. In a large bowl, whisk together butter, corn syrup, brown sugar and vanilla. Add eggs and salt; whisk until mixture is even. Fold in pecan halves. Pour mixture into pie crust and spread evenly with spatula. Gently cover edges of crust with aluminum foil. Place pie pan on preheated baking sheet and bake 60 to 70 minutes or until pie is set in center. Remove foil for browning 10 minutes before pie is done. Remove pie; allow to cool completely before serving.

Per serving: 526 calories, 5 grams protein, 32 grams fat (52% calories from fat), 8.7 grams saturated fat, 62 grams carbohydrate, 77 milligrams cholesterol, 277 milligrams sodium, 2 grams fiber.

Friday: Budget

Use some of the Thanksgiving leftovers for CRANBERRY-ANCHO TURKEY SANDWICHES. For one sandwich: Toast 2 slices sourdough bread. Spread 2 tablespoons reduced-fat cream cheese on the toast. Spread both sides with 1/4 cup leftover cranberry sauce. Top one slice with sliced (leftover) turkey; sprinkle with ancho chili powder and add romaine. Cover with other toast slice and cut on diagonal.

Serve with BAKED CHIPS and CELERY STICKS. For dessert, lighten up with fresh PINEAPPLE CHUNKS.

Shopping List

sourdough bread, reduced-fat cream cheese, ancho chili powder, romaine, baked chips, celery sticks, fresh pineapple.

Saturday: Entertain the Family

Entertain the family with GRILLED BURGERS AND ONIONS for a change of pace from the holiday eat-a-thons. Grill the (lean ground beef) burgers 13 to 15 minutes for medium. Grill thick (1/2-inch) slices of Vidalia onions (or other sweet onions) 10 to 12 minutes or until tender. Before grilling, brush onions with canola oil and season burgers and onions with coarse salt and pepper.

Serve the burgers and onions on grilled whole-grain buns along with SLICED TOMATOES AND LETTUCE and ROASTED RED POTATOES on the side. For dessert, leftover PIE is as easy as it gets.

Shopping List

lean ground beef, Vidalia or other sweet onions, canola oil, coarse salt, pepper, whole-grain buns, tomatoes, lettuce, red potatoes.

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