Sunday: Family

Family day is special when you serve CHICKEN CUTLETS WITH DIJON-TARRAGON SAUCE. Serve the flavorful recipe over RICE and have FRESH BROCCOLI. Add a BAGUETTE on the side. For dessert, buy a CHERRY COBBLER and top it with CHOCOLATE ICE CREAM.

Plan

Save enough cobbler for Tuesday; save enough ice cream for Friday.

Shopping List

chicken cutlets, coarse salt, pepper, canola oil, shallots, dry white wine or unsalted chicken broth, Dijon mustard, dried tarragon, half-and-half, rice, fresh broccoli, baguette, cherry cobbler, chocolate ice cream.

Monday: Budget

Keep your budget in line with WINTER-SPICED BEEF AND APPLE STEW. Serve with deli COLESLAW and BISCUITS. PLUMS are a light dessert.

Plan

Save enough stew for Tuesday.

Shopping List

cumin seeds, lean beef stew meat, flour, unsalted beef broth, frozen apple juice concentrate, dried thyme, allspice, pepper, coarse salt, sweet potatoes, Granny Smith apples, deli coleslaw, biscuits, plums.

Tuesday: Heat and Eat

Enjoy the leftover STEW tonight, which will be even better now that the flavors have blended. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Warm the leftover COBBLER and top it with light whipped cream for dessert.

Shopping List

romaine, whole-grain rolls, light whipped cream.

Wednesday: Meatless

CAPRESE AVOCADO "CHEESEBURGERS" are a perfect no-meat dinner. Toast 4 halved whole-grain English muffins. Transfer to a plate, cut side up. Immediately sprinkle each top half with 2 tablespoons shredded mozzarella cheese. On each bottom half, arrange 1 sliced avocado quarter, 4 fresh basil leaves and thinly sliced red onion to taste. Toss 2 cups arugula with 4 teaspoons olive oil and 2 teaspoons balsamic vinegar; set aside. Brush rounded side of 4 large portobello mushroom caps with 2 more teaspoons olive oil; sprinkle gill side with coarse salt and pepper. Heat a large nonstick skillet on medium-high. Cover and cook mushrooms, gill-side up, 3 minutes. Reduce heat to medium; turn, cover and cook mushrooms 3 more minutes or until cooked through. Place gill-side up on bottom muffin halves. Top with sliced tomatoes and the dressed arugula. Add muffin top and serve. (Adapted from "The With or Without Meat Cookbook" by Jackie Newgent, American Diabetes Association, 2014.)

Add deli CARROT SALAD on the side. Buy VANILLA PUDDING and top with STRAWBERRIES for dessert.

Shopping List

whole-grain English muffins, shredded mozzarella, avocado, fresh basil, red onion, arugula, olive oil, balsamic vinegar, portobello mushrooms, coarse salt, pepper, deli carrot salad, vanilla pudding, strawberries.

Thursday: Entertain the Family

Celebrate New Year's Eve and enjoy delicious BALSAMIC MARINATED FLANK STEAK. Serve with ROASTED RED POTATOES, CARROTS AND ONIONS (toss with olive oil, add coarse salt and pepper to taste and roast in a 425-degree oven on a flat baking sheet covered with nonstick foil, 30 to 35 minutes). Add a BIBB LETTUCE SALAD and DINNER ROLLS. For dessert, check your favorite pastry shop for PEACH MELBA. Happy New Year!

Shopping List

balsamic vinegar, olive oil, fresh basil, Dijon mustard, garlic, sugar, beef flank steak, coarse salt, pepper, red potatoes, carrots, onion, bibb lettuce, dinner rolls, peach melba.

Friday: Entertain the Family

It wouldn't be a proper New Year's Day without BLACK-EYED PEAS WITH HAM. Combine 2 ham hocks (about 1 1/4 to 1 1/2 pounds total) with enough water to cover. Bring to a boil; reduce heat and simmer 1 hour. Meanwhile, rinse and pick over 1 pound dry black-eyed peas; place peas in 4-quart or larger slow cooker. Top with ham hocks, 4 cups of the ham hock water, 1 teaspoon minced garlic, 2 medium onions (cut into thin wedges), 1 (14.5-ounce) can diced tomatoes with jalapeno peppers (with liquid), and coarse salt and pepper to taste. Cook on low 5 to 7 hours or until peas are soft, but not mushy. (I cooked mine for 5 hours, and they were perfect, but it depends on your cooker.) Remove ham hocks and discard the fat. Add meat from hocks back to the peas; mix well.

Serve with COLLARD GREENS and CORNBREAD. For dessert, leftover ICE CREAM is simple.

Shopping List

ham hocks, dry black-eyed peas, garlic, onions, canned diced tomatoes with jalapeno peppers, coarse salt, pepper, collard greens, cornbread.

Saturday: Express

Try any frozen SHRIMP ENTREE for an easy meal. Accompany it with any PASTA tossed with pesto sauce, a packaged GREEN SALAD and GARLIC BREAD. Keep dessert simple and enjoy some PEARS.

Shopping List

any frozen shrimp entree, any pasta, pesto sauce, packaged green salad, garlic bread, pears.

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.

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.

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.

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.

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).

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.