health

7 Day Menu Planner for December 13, 2020

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

Sunday: Family

The family will give you a gold star when you present PORK TENDERLOIN WITH ROASTED MIXED POTATOES to them. Serve the combo with MUSTARD GREENS. Buy or make BAKED APPLES (such as Stouffer's or another brand) and SOURDOUGH BREAD. Buy a CHOCOLATE CAKE (frozen) for dessert.

Plan

Save enough pork and cake for Monday.

Shopping List

sweet and white potatoes, onion, Italian dressing, pork tenderloin, seasoned coating mix for pork (such as Shake 'N Bake or another brand), fresh parsley, mustard greens, baked apples (such as Stouffer's or another brand), sourdough bread, frozen chocolate layer cake.

PORK TENDERLOIN WITH ROASTED MIXED POTATOES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 1 hour; standing time: 5 minutes

  • 3/4 pound sweet potatoes, peeled and cut into 1/2-inch pieces
  • 3/4 pound white potatoes, peeled and cut into 1/2-inch pieces
  • 1 medium onion, cut into 1-inch wedges
  • 1/2 cup Italian dressing
  • 1 1/2 pounds pork tenderloin
  • 1 envelope seasoned coating mix for pork (such as Shake 'N Bake or another brand)
  • Chopped fresh parsley for garnish

Heat oven to 450 degrees. Line a broiler pan with nonstick foil. In a large bowl, combine potatoes, onion and Italian dressing; toss to coat. Spread vegetables in pan. Bake 15 minutes.

Meanwhile, lightly moisten pork with water; coat with coating mix (discard any extra mix). Stir vegetables and place pork on top. Roast 20 minutes per pound or until meat thermometer registers 145 degrees. Remove from oven, tent with foil. Let stand 5 minutes. Slice pork and serve with vegetables. Garnish with parsley.

Per serving: 299 calories, 24 grams protein, 7 grams fat (23% calories from fat), 1.6 grams saturated fat, 33 grams carbohydrate, 60 milligrams cholesterol, 483 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the leftover pork for PORK AND PEPPER FAJITAS. Heat a large nonstick skillet on medium-high and stir-fry 1 green bell pepper (cut into thin strips) 3 to 4 minutes. Stir in 3/4 cup salsa and 1 cup cooked leftover pork (cut into thin strips) and heat through. Spoon pork mixture onto 4 large heated fat-free flour tortillas; sprinkle with 1 cup 50% reduced-fat shredded jalapeno cheese. Fold ends and wrap. Serve with additional tortillas and RICE. Slice the leftover CAKE for dessert.

Tip

Use the leftover pork for PORK AND PEPPER FAJITAS. Heat a large nonstick skillet on medium-high and stir-fry 1 green bell pepper (cut into thin strips) 3 to 4 minutes. Stir in 3/4 cup salsa and 1 cup cooked leftover pork (cut into thin strips) and heat through. Spoon pork mixture onto 4 large heated fat-free flour tortillas; sprinkle with 1 cup 50% reduced-fat shredded jalapeno cheese. Fold ends and wrap. Serve with additional tortillas and RICE. Slice the leftover CAKE for dessert.

Shopping List

green bell pepper, salsa, large fat-free flour tortillas, 50% reduced-fat jalapeno cheese, rice.

Tuesday: Meatless

For a different meatless meal, try DITALINI WITH ZUCCHINI AND SWEET ONIONS. Serve the flavor-packed pasta and vegetables with a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. Colorful ORANGE SECTIONS topped with shredded coconut are good for dessert.

Shopping List

zucchini, sweet onions (such as Vidalia), coarse salt, ditalini or other short tubular pasta, extra-virgin olive oil, garlic, dried marjoram, cayenne pepper, lettuce, tomato, crusty bread, orange sections, shredded coconut.

DITALINI WITH ZUCCHINI AND SWEET ONIONS

Servings: makes 6 servings

Prep time: 15 minutes; standing time: 30 minutes

Cook time: less than 10 minutes, plus pasta

  • 4 medium zucchini, cut into 1/4-inch pieces
  • 2 large sweet onions (such as Vidalia), cut into 1/3-inch pieces
  • 1 tablespoon coarse salt
  • 12 ounces ditalini or other short tubular pasta
  • 3 tablespoons extra-virgin olive oil
  • 1 or 2 cloves garlic, minced
  • 3/4 teaspoon dried marjoram
  • 1/4 teaspoon cayenne pepper

Toss zucchini and onions together in a bowl with the salt; let stand 30 minutes, stirring occasionally.

Meanwhile, cook pasta according to directions; reserve 1/2 cup pasta water. In a large nonstick skillet, heat oil on medium; add garlic, marjoram and cayenne pepper and cook 2 minutes or until garlic is softened. Drain zucchini and onions; wrap and squeeze dry in a clean terry towel (or other towel) to remove moisture. Add vegetables to skillet and cook 5 minutes or until softened; drain. Add 1/2 cup reserved pasta water to skillet. Drain pasta and divide among 4 plates; divide vegetables and spoon over pasta.

Per serving: 319 calories, 10 grams protein, 8 grams fat (22% calories from fat), 1.1 grams saturated fat, 53 grams carbohydrate, no cholesterol, 500 milligrams sodium, 4 grams fiber.

Wednesday: Budget

We added MEXICAN BEEF STEW to our favorites' list. Place 1 1/2 pounds well-trimmed beef stew meat (cut into 1-inch pieces) in a 4-quart or larger slow cooker. Sprinkle 1 tablespoon flour over beef and toss to coat. In a small bowl, combine 1 cup unsalted beef broth with 1 cup thick and chunky salsa and pour over beef. Cook on low for 6 hours. Add 3 medium zucchini (cut lengthwise in half, then crosswise into 3/4-inch pieces), 2 (15-ounce) cans rinsed reduced-sodium black beans and 1 cup frozen corn. Cook 1 hour on high or until zucchini is tender and stew is heated throughout. Garnish with chopped tomato, chopped fresh cilantro and reduced-fat sour cream if desired.

Serve the stew with MIXED GREENS and warmed fat-free FLOUR TORTILLAS. Sliced PEACHES are an easy dessert.

Shopping List

beef stew meat, flour, unsalted beef broth, thick and chunky salsa, zucchini, canned reduced-sodium black beans, frozen corn, tomato, fresh cilantro, reduced-fat sour cream, salad greens, fat-free flour tortillas, peaches.

Thursday: Kids; CHRISTMAS EVE

The kids will promise to go to bed early if you serve them PIZZA with a CHOPPED LETTUCE SALAD on the side. They'll have fun making their dessert, MIDDLE OF THE ROAD RASCALS. Fill celery sticks (2 to 3 inches long) with fat-free cream cheese. Stand animal crackers in the cheese and sprinkle with chopped nuts.

Shopping List

pizza, lettuce, celery, fat-free cream cheese, animal crackers, chopped nuts.

Friday: Family; CHRISTMAS

Since the big dinner is later in the day, relax with HOLIDAY MORNING FRENCH TOAST. Serve the flavorful dish with CANADIAN BACON and fresh ORANGE AND GRAPEFRUIT SECTIONS. Happy Holidays to you from your 7-Day Menu Planner!

Shopping List

brown sugar, butter, cinnamon, Granny Smith (or other tart apples), dried cranberries or raisins, loaf Italian bread, eggs, 1% milk, pure vanilla extract, Canadian bacon, fresh orange and grapefruit sections.

HOLIDAY MORNING FRENCH TOAST

Servings: Makes 12 servings

Prep time: 20 minutes; refrigeration time: 4 to 24 hours

Cook time: 50 minutes; standing time: 5 minutes

  • 1 cup packed brown sugar
  • 1/2 cup melted butter
  • 3 teaspoons cinnamon, divided
  • 3 Granny Smith (or other tart apples), peeled, cored and thinly sliced
  • 1/2 cup dried cranberries (or raisins)
  • 1 (1-pound) loaf Italian bread, cut into 1-inch slices
  • 6 eggs
  • 1 1/2 cups 1% milk
  • 1 tablespoon pure vanilla extract

In a 9-by-13-inch baking dish, mix sugar, butter and 1 teaspoon of cinnamon. Add apples and cranberries; stir to coat well. Spread evenly in bottom of dish. Arrange slices of bread on top. In a medium bowl, mix eggs, milk, vanilla and remaining cinnamon until blended. Pour mixture over bread, soaking it completely. Cover with nonstick foil. Refrigerate 4 to 24 hours.

When ready to bake: Heat oven to 375 degrees. Bake, covered, 45 minutes. Uncover and bake 5 more minutes. Let stand 5 minutes before serving. (Optional presentation: Loosen edges with small knife; invert onto a large serving platter.)

Per serving: 329 calories, 8 grams protein, 12 grams fat (32% calories from fat), 6.2 grams saturated fat, 48 grams carbohydrate, 115 milligrams cholesterol, 343 milligrams sodium, 2 grams fiber.

Saturday: Express

After all the excitement, wind down with a simple meal of GRILLED FISH FILLETS (such as SeaPak or Gorton's). Alongside, serve O'BRIEN POTATOES (frozen), PEAS and CARROTS, and WHOLE-GRAIN ROLLS. Buy TAPIOCA PUDDING for dessert.

Shopping List

frozen fish fillets (such as SeaPak or Gorton's) to grill, frozen O'Brien potatoes, peas and carrots, whole-grain rolls, tapioca pudding.

health

7 Day Menu Planner for December 06, 2020

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

Sunday: Family

SMOTHERED PANKO PARMESAN CHICKEN is perfect for family day. Serve the one-dish meal with a fresh SPINACH SALAD WITH ORANGE SECTIONS and DINNER ROLLS. APPLE TURNOVERS (frozen, such as Pepperidge Farm or another brand) are a family kind of dessert.

Shopping List

cooking spray, skinless bone-in chicken thighs (about 3 pounds), Italian seasoning, coarse salt, garlic powder, plum tomatoes, panko crumbs, parmesan cheese, olive oil, fresh spinach, orange sections, dinner rolls, frozen apple turnovers (such as Pepperidge Farm or another brand).

SMOTHERED PANKO PARMESAN CHICKEN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 6 skinless, bone-in chicken thighs
  • 1 teaspoon dried Italian seasoning, divided
  • 1 teaspoon coarse salt, divided
  • 1/2 teaspoon garlic powder
  • 3 chopped plum tomatoes (about 1 1/2 cups)
  • 3/4 cup panko crumbs
  • 1/2 cup freshly grated parmesan cheese
  • 4 tablespoons olive oil, divided

Heat oven to 425 degrees. Arrange chicken thighs in 9-by-13-inch baking dish coated with cooking spray. Sprinkle chicken with 1/2 teaspoon each Italian seasoning and salt and garlic powder. Combine tomatoes, panko, parmesan, 3 tablespoons olive oil and remaining Italian seasoning and salt. Spoon tomato mixture over chicken. Drizzle with remaining oil. Bake 45 minutes or until topping is golden and chicken is cooked through and meat thermometer registers 165 degrees.

Per serving: 262 calories, 20 grams protein, 17 grams fat (58% calories from fat), 4.0 grams saturated fat, 7 grams carbohydrate, 98 milligrams cholesterol, 495 milligrams sodium, 1 gram fiber.

Monday: Budget

This version of GREEK STEW is easy on the food budget. In a 4-quart slow cooker, toss about 2 pounds beef stew cubes (cut into 1-inch pieces) with 2 tablespoons flour until evenly coated. Mix in 2 large onions cut into thin wedges. In a small bowl, mix together 1 (6-ounce) can no-salt-added tomato paste, 1/2 cup dry red wine or lower-sodium beef broth, 1/2 teaspoon cumin, 1/2 teaspoon cinnamon, 3 tablespoons fresh lemon juice, 2 tablespoons water and 1/2 teaspoon sugar; mix until well-blended. Stir into beef mixture. Cover and cook on low heat for 6 to 7 hours or until meat is tender, but not falling apart. Top each serving with 1/3 cup toasted chopped walnuts and 1/2 cup crumbled Greek feta cheese. Serve it over NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a light dessert, try PEARS.

Plan

Save enough stew and feta and cook enough noodles for Tuesday.

Shopping List

beef stew meat, flour, onions, no-salt-added tomato paste, dry red wine or lower-sodium beef broth, cumin, cinnamon, lemon, sugar, walnuts, Greek feta cheese, noodles, romaine, whole-grain rolls, pears.

Tuesday: Heat and Eat

Take advantage of the Monday leftovers for BEEF-STUFFED PEPPERS. Split orange or yellow bell peppers in half lengthwise and remove pith and seeds. Place cut-side down in baking dish. Cover and microwave on high (100% power) 1 minute per half pepper. Let stand 3 minutes; drain. Meanwhile, combine leftover beef with leftover noodles; moisten with lower-sodium beef broth and heat. Stuff peppers with mixture and sprinkle with crumbled Greek feta cheese and serve with GREEN PEAS (frozen) and WHOLE-GRAIN BREAD. Fresh or canned TROPICAL FRUIT is a light dessert.

Shopping List

orange or yellow bell peppers, lower-sodium beef broth, frozen green peas, whole-grain bread, fresh or canned tropical fruit.

Wednesday: Express

Make it quick tonight with your favorite frozen BURRITOS topped with sour cream. Add canned reduced-sodium PINTO BEANS and GUACAMOLE over shredded LETTUCE. Make FLAN (from a mix) for dessert.

Shopping List

frozen burritos, sour cream, canned reduced-sodium pinto beans, guacamole, lettuce, flan mix.

Thursday: Kids

What could make kids happier than to have CHEESEBURGER MELTS for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix together 1 1/3 cups reduced-fat baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (of 1 1/2 cups total) shredded 50% light cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or 1 pound ground turkey breast (or mixture of both) in a large nonstick skillet on medium-high heat for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of mushroom soup and 1 cup frozen mixed vegetables (thawed); heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden brown. Sprinkle with remaining 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares and serve. Garnish with mild salsa, if desired.

Add CARROT SALAD. Fresh PINEAPPLE CHUNKS make a good dessert.

Shopping List

cooking spray, reduced-fat baking mix (such as Bisquick), eggs, 50% light cheddar cheese, lean ground beef or ground turkey breast (or both), canned condensed less-sodium, less-fat cream of mushroom soup, frozen mixed vegetables, mild salsa (if desired), carrot salad, fresh pineapple.

Friday: Meatless

There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL. Cook 12 ounces whole-wheat or regular spaghettini according to directions; drain. Place in a large bowl and add 2 ounces herb-flavored goat cheese (cut into small pieces), 1/2 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; stir until well-blended. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add 2/3 cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine. Serve with MIXED GREENS and GARLIC BREAD. Make instant BANANA PUDDING (with 1% milk) for dessert.

Shopping List

whole-wheat or regular spaghettini, herb-flavored goat cheese, fresh basil, coarse salt, pepper, olive oil, garlic, grape tomatoes, unsalted vegetable broth, mixed greens, garlic bread, banana pudding mix, 1% milk.

Saturday: Entertain the Family

We're putting HERB-BAKED TILAPIA on our favorites list. Serve it with COUSCOUS SALAD WITH POMEGRANATES, GREEN BEANS, a BOSTON LETTUCE SALAD and CRUSTY BREAD. An easy dessert is PEACH SORBET and BUTTER COOKIES.

Shopping List

tilapia fillets, parmesan cheese, low-fat mayonnaise, green onions, dry bread crumbs, dried basil, dried oregano, coarse salt, pepper, cooking spray, Israeli couscous, extra-virgin olive oil, red and yellow bell peppers, red onion, cilantro, pomegranate arils (seeds) or pomegranates, dried cranberries, lemon, crumbled Greek feta cheese, sunflower seeds, green beans, Boston lettuce, crusty bread, peach sorbet, butter cookies.

HERB-BAKED TILAPIA

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: 10 minutes

  • 4 (4- to 6-ounce) tilapia fillets
  • 1/3 cup freshly grated parmesan cheese
  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons minced green onions
  • 1/4 cup dry bread crumbs
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper

Heat oven to 400 degrees. Place tilapia on nonstick foil-lined baking sheet. In a small bowl, combine cheese, mayonnaise and onions; spread evenly over fish. In another bowl, combine bread crumbs, basil, oregano, salt and black pepper; sprinkle over fish. Coat fish lightly with cooking spray. Bake 10 minutes or until fish flakes easily with fork and is opaque throughout.

Per serving: 193 calories, 26 grams protein, 5 grams fat (25% calories from fat), 1.9 grams saturated fat, 10 grams carbohydrate, 63 milligrams cholesterol, 474 milligrams sodium, 1 gram fiber.

COUSCOUS SALAD WITH POMEGRANATES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: for the couscous

  • 1 1/2 cups Israeli couscous
  • 1 1/2 cups hot water
  • 1/4 cup extra-virgin olive oil
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced yellow bell pepper
  • 1/2 cup diced red onion
  • 1 cup cilantro leaves, roughly chopped
  • 2 cups pomegranate arils (use 2 large pomegranates) (see NOTE)
  • 3/4 cup dried cranberries
  • 3 tablespoons freshly squeezed lemon juice
  • Coarse salt and pepper to taste
  • Crumbled Greek feta cheese and sunflower seeds for garnish

Place couscous in a bowl with water. Cover with plastic wrap; let stand 10 minutes and strain excess water, if necessary. Add oil to couscous; toss gently. Add peppers, onion and cilantro; mix to combine. Add arils, cranberries, lemon juice and salt and pepper to taste. Spoon into a serving bowl; garnish with feta and sunflower seeds.

NOTE: How to seed pomegranates: www.youtube.com/watch?v=5BExPRwPdAs

Per serving: 265 calories, 5 grams protein, 8 grams fat (25% calories from fat), 1.0 grams saturated fat, 45 grams carbohydrate, no cholesterol, 8 milligrams sodium, 4 grams fiber.

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.

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