health

7 Day Menu Planner for January 03, 2021

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

Sunday: Family

This simple LEMON ROAST CHICKEN is just right for family day. Heat oven to 375 degrees. Squeeze the juice of half a lemon over a 4 1/2- to 5-pound chicken; put rind in cavity. Place on a rack in a shallow roasting pan. Brush chicken with canola oil and sprinkle with coarse salt and dried thyme. Roast 1 1/2 to 2 hours or until internal temperature reaches 165 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve the juicy bird with your own MASHED POTATOES and GRAVY. Add fresh steamed BRUSSELS SPROUTS topped with crumbled bacon and a ROMAINE SALAD on the side. Don't forget the DINNER ROLLS. For dessert, CHOCOLATE ICE CREAM is easy.

Plan

Save enough chicken for Monday. Make 2 extra cups mashed potatoes and save enough ice cream for Tuesday.

Shopping List

lemon, chicken to roast, canola oil, coarse salt, dried thyme, potatoes to mash, gravy, fresh Brussels sprouts, bacon, romaine lettuce, dinner rolls, chocolate ice cream.

Monday: Heat and Eat

Use that leftover chicken in CHICKEN AND CHIVE FETTUCCINE. Serve with a LETTUCE WEDGE with crumbled blue cheese along with BREAD STICKS. For dessert, PEACHES are just fine.

Shopping List

spinach-flavored or other fettuccine, olive oil, grape tomatoes, chive-and-onion cream cheese, Italian seasoning, lettuce, crumbled blue cheese, bread sticks, peaches.

CHICKEN AND CHIVE FETTUCCINE

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: for the fettuccine

  • 8 ounces spinach-flavored or other fettuccine
  • 1 tablespoon olive oil
  • 1 cup chopped cooked chicken
  • 1 cup halved grape tomatoes
  • 3 ounces chive-and-onion cream cheese, softened
  • 1 tablespoon Italian seasoning

Cook fettuccine according to directions; reserve 1/3 cup cooking liquid and drain fettuccine. In pasta pot, heat oil on low. Add cooked fettuccine and toss with oil. Add chicken, tomatoes, cream cheese, Italian seasoning and reserved cooking liquid. Stir until cream cheese is melted. Serve immediately.

Per serving: 373 calories, 20 grams protein, 13 grams fat (32% calories from fat), 6 grams saturated fat, 44 grams carbohydrate, 50 milligrams cholesterol, 144 milligrams sodium, 3 grams fiber.

Tuesday: Budget

Salmon is delicious any way it's prepared, so this SALMON CHOWDER fits the bill. Cook 1 (10-ounce) package frozen corn in butter sauce according to directions. In a large bowl, combine the cooked corn, 1 (14 3/4-ounce) can drained salmon, 2 cups leftover mashed potatoes, 1 cup 1% milk and 1/2 cup chopped red bell pepper. Microwave on high (100% power) 3 or 4 minutes or until hot. Mix well; stir in 1 tablespoon fresh lemon juice. Ladle into bowls and garnish with chopped fresh parsley.

Serve with a deli CARROT SALAD and CRACKERS. For dessert, leftover ICE CREAM is waiting.

Shopping List

frozen corn in butter sauce, canned salmon, 1% milk, red bell pepper, lemon, fresh parsley, deli carrot salad, crackers.

Wednesday: Express

Give yourself a break and pick up some packaged BARBECUED BEEF for dinner tonight. Heat it and serve on toasted WHOLE-GRAIN SANDWICH BUNS. Top with sliced DILL PICKLES. Stop by the deli for COLESLAW. For dessert, make instant VANILLA PUDDING with 1% milk and swirl in a little honey.

Plan

Save enough barbecue for Thursday.

Shopping List

packaged barbecued beef, whole-grain sandwich buns, sliced dill pickles, deli coleslaw, instant vanilla pudding, 1% milk, honey.

Thursday: Kids

Transform yesterday's barbecue into BARBECUE TACOS. Heat and spoon the leftover meat into warmed taco shells. Add mild salsa, chopped lettuce and shredded cheddar cheese. The tacos go well with heated canned REFRIED BEANS. For dessert, halve some KIWIS and eat them with a spoon.

Shopping List

taco shells, mild salsa, lettuce, shredded cheddar cheese, canned refried beans, kiwis.

Friday: Meatless

Keep it simple tonight with open-face BROILED PEPPER JACK CHEESE AND ROASTED RED PEPPER SANDWICHES. Heat broiler. Drain red peppers (from a jar) on paper towels before placing on rye bread. Top with cheese slices. Broil until cheese melts. Serve with deli or canned VEGETARIAN VEGETABLE SOUP. PEARS are dessert.

Shopping List

jar roasted red peppers, rye bread, pepper jack cheese, deli or canned vegetarian vegetable soup, pears.

Saturday: Entertain the Family

This SHRIMP SCAMPI couldn't be any easier to prepare for the family. Serve with ANGEL HAIR PASTA. On the side, FARRO WITH PESTO, TOMATOES AND PECANS is a special treat. Add SOURDOUGH BREAD. For dessert, CHEESECAKE WITH BLUEBERRIES is always special.

Shopping List

olive oil, large shrimp with tails, garlic, crushed red pepper, coarse salt, fresh parsley, lemons, angel hair pasta, pecan halves, farro, prepared basil pesto, parmesan cheese, water-packed artichoke hearts, grape tomatoes, pepper, sourdough bread, cheesecake, blueberries.

SHRIMP SCAMPI

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes

  • 1 tablespoon olive oil
  • 1 pound large shrimp, shelled and deveined with tails intact
  • 2 cloves garlic, pressed
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon coarse salt
  • 1/4 cup chopped fresh parsley leaves
  • Lemon wedges

Heat oil in a large nonstick skillet on medium-high. Add shrimp, garlic, red pepper and salt. Cook 3 minutes or just until shrimp turn opaque throughout, stirring frequently. Sprinkle with chopped parsley; serve with lemon wedges.

Per serving: 130 calories, 23 grams protein, 4 grams fat (27% calories from fat), 0.6 gram saturated fat, 1 gram carbohydrate, 183 milligrams cholesterol, 258 milligrams sodium, no fiber.

FARRO WITH PESTO, TOMATOES AND PECANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1/2 cup pecan halves
  • 1 cup farro, rinsed
  • 3 cups water
  • 1/3 cup prepared basil pesto
  • 1/2 cup freshly grated parmesan cheese
  • 1 cup water-packed and drained artichoke hearts
  • 1 cup grape tomatoes cut into quarters
  • Coarse salt to taste
  • Freshly ground pepper to taste

Heat oven to 400. Scatter pecans on baking sheet; bake 8 minutes or until fragrant. Let cool enough to handle, then chop coarsely. Meanwhile, in a small saucepan combine farro and water. Bring to a boil, stir, then reduce heat to low and simmer 20 minutes or until grains are tender but chewy. Drain excess water and fluff with fork. Transfer to a large bowl; cool slightly. Stir in pesto and stir to coat. Stir in parmesan, artichokes, tomatoes and pecans. Season to taste with salt and pepper.

Per serving: 293 calories, 11 grams protein, 15 grams fat (46% calories from fat), 2.8 grams saturated fat, 29 grams carbohydrate, 9 milligrams cholesterol, 414 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for December 27, 2020

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

Sunday: Family

Traditional Greek seasonings, cinnamon and mint, transform LAMB KEBABS WITH FRESH MINT into premier family fare. Serve the lamb with COUSCOUS and SNOW PEAS. Add a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD. For dessert, buy a frozen TRIPLE BERRY PIE. Garnish with light whipped cream. Cut into 12 servings because this pie is really rich!

Plan

Save 2 kebabs and enough pie, and prepare chickpeas for Monday, if desired.

Shopping List

fresh mint, extra-virgin olive oil, dry red wine, lemon, cinnamon sticks, boneless lamb leg, coarse salt, black pepper, couscous, snow peas, red-tipped lettuce, sourdough bread, frozen triple berry pie, light whipped cream.

LAMB KEBABS WITH FRESH MINT

Servings: makes 6 servings

Prep time: 15 minutes; marinating time: 2 to 4 hours

Cook time: 8 to 12 minutes

  • FOR THE MARINADE:
  • 2 bunches fresh mint, divided
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup dry red wine
  • 2 tablespoons fresh lemon juice
  • 4 cinnamon sticks
  • FOR THE KEBABS:
  • 1 1/2 pounds boneless lamb leg, trimmed and cut into 1 1/2-inch pieces
  • 1/2 teaspoon coarse salt
  • Ground black pepper to taste

Coarsely chop 1 bunch mint leaves to make 1/2 cup and reserve the remaining mint. In a large mixing bowl, combine the chopped mint, olive oil, wine, lemon juice and cinnamon sticks. Sprinkle lamb with salt and pepper. Add lamb to marinade and turn to coat. Cover and refrigerate 2 to 4 hours, turning several times. Drain the lamb; discard marinade. Thread lamb onto 6 metal skewers, placing a whole mint leaf between pieces. Grill on high 8 to 12 minutes (for medium-rare to medium) or until browned, turning several times.

Per serving: 143 calories, 23 grams protein, 5 grams fat (31% calories from fat), 1.7 grams saturated fat, no carbohydrate, 73 milligrams cholesterol, 230 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the 2 extra (leftover) kebabs for LAMB PITAS. Chop the lamb and heat. Spoon into 4 whole-wheat pitas lined with lettuce leaves. Meanwhile, combine 1 1/2 cups finely chopped, seeded cucumber, 1 tablespoon fresh lemon juice, coarse salt and pepper to taste, and 3/4 cup fat-free plain yogurt; mix well. Divide and spoon mixture over lamb.

Serve with BAKED CHICKPEAS: Heat oven to 350 degrees. Mix 1 (15- to 19-ounce) can rinsed reduced-sodium chickpeas, 1/4 teaspoon garlic powder and 1/8 teaspoon cayenne pepper; toss to coat. Spread on a nonstick, foil-lined baking pan. Bake 45 to 50 minutes on bottom rack of oven. Shake pan every 15 minutes. Cool and serve.

Dessert is leftover PIE.

Plan

Cook rice for Tuesday.

Shopping List

whole-wheat pitas, lettuce, cucumbers, lemon, coarse salt, pepper, fat-free plain yogurt, canned reduced-sodium chickpeas, garlic powder, cayenne pepper.

Tuesday: Meatless

CHEESY POBLANO RICE SOUP is perfect for the colder weather. In a large nonstick skillet, heat 2 tablespoons canola oil on medium-high. Cook 1/4 cup minced shallots and 3 poblano peppers (seeded and chopped into 1-inch pieces) 3 to 5 minutes or until tender. Stir in 3 (14-ounce) cans unsalted vegetable broth and 1 (14 1/2-ounce) can drained no-salt-added diced tomatoes; bring to a boil. Add 3 cups cooked rice. Cook 2 minutes. Reduce heat to low and add 2 cups shredded 50% light cheddar cheese; cook and stir until cheese is melted.

Serve with GRAPEFRUIT AND ORANGE SECTIONS on lettuce and CORN MUFFINS (from mix). Finish with instant BUTTERSCOTCH PUDDING made with 1% milk.

Shopping List

canola oil, shallots, poblano peppers, canned unsalted vegetable broth, canned no-salt-added diced tomatoes, rice, 50% light cheddar cheese, grapefruit, oranges, lettuce, corn muffin mix, instant butterscotch pudding mix, 1% milk.

Wednesday: Budget

For an economical and tasty dinner, enjoy POTATO, TURKEY AND VEGETABLE CASSEROLE. Serve the soon-to-be family favorite with a crisp LETTUCE WEDGE and CRUSTY BREAD. PINEAPPLE is a light dessert.

Shopping List

olive oil, turkey breast, dried thyme leaves, garlic powder, ground black pepper, coarse salt, canned German potato salad, light sour cream, frozen mixed vegetables, cooking spray, panko, lettuce, crusty bread, pineapple.

POTATO, TURKEY AND VEGETABLE CASSEROLE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 1 tablespoon plus 1 teaspoon olive oil
  • 3/4 pound ground turkey breast
  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon coarse salt
  • 1 (15-ounce) can German potato salad
  • 1/2 cup light sour cream
  • 2 cups frozen mixed vegetables (thawed and drained)
  • 1/2 cup panko

Heat oven to 350 degrees. Heat 1 tablespoon oil in large nonstick skillet on medium. Add turkey, thyme, garlic powder, pepper and salt. Cook 5 to 7 minutes or until no longer pink, stirring occasionally and breaking turkey into large crumbles. Stir in potato salad and sour cream. Add vegetables; stir to combine. Spoon into a 2-quart casserole dish coated with cooking spray. Toss together panko and remaining 1 teaspoon oil. Sprinkle over casserole. Bake 30 minutes or until bubbly and heated through.

Per serving: 243 calories, 18 grams protein, 9 grams fat (32% calories from fat), 2.7 grams saturated fat, 23 grams carbohydrate, 34 milligrams cholesterol, 535 milligrams sodium, 2 grams fiber.

Thursday: Kids

Line up the kids to help you prepare CHILI TACOS. Heat your favorite canned chili; spoon into heated taco shells. Garnish with such favorites as shredded lettuce, mild salsa and reduced-fat sour cream. Add steamed CARROTS on the side. Top CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

canned chili, taco shells, lettuce, mild salsa, reduced-fat sour cream, carrots, chocolate ice cream, marshmallow topping.

Friday: Express

Make dinner faster than a speeding bullet with frozen HONEY BARBECUE CHICKEN BREAST CHUNKS (or another flavor). Serve them with CORN-ON-THE-COB and deli BROCCOLI SALAD. Add CHUNKY APPLESAUCE for dessert.

Shopping List

frozen honey barbecue chicken breast chunks (or another flavor), corn-on-the-cob, deli broccoli salad, chunky applesauce.

Saturday: Entertain the Family

Wow the family and enjoy PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES. Serve with STEAMED BROCCOLI WITH RED AND YELLOW BELL PEPPER STRIPS and WHOLE-GRAIN ROLLS. CHOCOLATE FUDGE LAYER CAKE (from frozen) with leftover CHOCOLATE ICE CREAM makes a high-octane dessert.

Shopping List

pork tenderloin, light coconut milk, chipotle peppers in adobo sauce, canned pineapple tidbits, cilantro, less-sodium soy sauce, cooking spray, russet potatoes, olive oil, chorizo, broccoli, red and yellow bell peppers, whole-grain rolls, frozen chocolate fudge layer cake.

PORK TENDERLOIN CANCUN WITH CHORIZO POTATOES

Servings: makes 4 servings

Prep time: 15 minutes; refrigeration time: 2 to 4 hours

Cook time: 20 to 30 minutes; resting time: 3 to 5 minutes

  • 1 (1-pound) pork tenderloin
  • 1/2 cup light coconut milk
  • 2 tablespoons chipotle peppers in adobo sauce, minced
  • Juice from 1 (8-ounce) can pineapple tidbits
  • 4 tablespoons minced cilantro, with extra sprigs for garnish (if desired)
  • 1 tablespoon less-sodium soy sauce
  • 1 pound russet potatoes, peeled and cubed
  • 1 teaspoon olive oil
  • 2 ounces chorizo, loose or in casing

Place pork in resealable plastic bag; add coconut milk, peppers, pineapple juice, cilantro and soy sauce; seal bag and toss to blend well. Refrigerate 2 to 4 hours.

Heat oven to 450 degrees. Coat a large shallow roasting pan with cooking spray. Dry potato cubes well with paper towels and toss with olive oil; spread potatoes in pan and crumble chorizo evenly over potatoes. Remove pork from marinade, discarding marinade, and pat dry with paper towels. Keeping potatoes and chorizo in a single layer, place pork in center of roasting pan. Roast pork and potatoes for 20 to 30 minutes until internal temperature of pork reaches 145 degrees, stirring potatoes occasionally for even browning. Brush pork with saucepan juices during final 5 minutes of roasting and allow the tenderloin to rest for 3 to 5 minutes before serving. Slice pork; serve potatoes alongside. Garnish with cilantro sprigs if desired.

Per serving: 281 calories, 27 grams protein, 10 grams fat (31% calories from fat), 3.2 grams saturated fat, 21 grams carbohydrate, 72 milligrams cholesterol, 326 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for December 20, 2020

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

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.

CHICKEN CUTLETS WITH DIJON-TARRAGON SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 4 (4- or 5-ounce) chicken cutlets
  • Coarse salt and pepper to taste
  • 1 tablespoon canola oil
  • 2 shallots, peeled and sliced
  • 1/4 cup dry white wine or unsalted chicken broth
  • 2 tablespoons Dijon mustard
  • 1/4 teaspoon dried tarragon
  • 1 cup half-and-half

Season chicken on both sides with salt and pepper to taste; set aside. In a large nonstick skillet, heat oil on medium-high. Add chicken and cook 2 to 3 minutes or until browned, turning once. Transfer chicken to a plate and cover to keep warm. Add shallots to skillet and cook 2 minutes or just until browned. Add wine or broth; deglaze pan (loosen browned bits on skillet), bring to a boil and simmer to reduce liquid by half. Add mustard, tarragon and half-and-half, stirring gently until ingredients are well-mixed. Add chicken and any accumulated juices back to skillet; bring to a simmer and cook 5 minutes. Serve.

Per serving: 259 calories, 27 grams protein, 14 grams fat (49% calories from fat), 5.2 grams saturated fat, 5 grams carbohydrate, 95 milligrams cholesterol, 311 milligrams sodium, no fiber.

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.

WINTER-SPICED BEEF AND APPLE STEW

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 3 1/2 to 4 hours on high, or 7 to 8 hours on low

  • 4 teaspoons cumin seeds
  • 1 1/2 pounds lean beef stew meat, cut into 1-inch pieces
  • 2 tablespoons flour
  • 1 (14-ounce) can unsalted beef broth
  • 3 ounces frozen apple juice concentrate, undiluted
  • 1 1/2 teaspoons dried thyme
  • 1/2 teaspoon allspice
  • 1/2 teaspoon pepper
  • 1/2 teaspoon coarse salt
  • 3 medium sweet potatoes, peeled and cut into 1-inch pieces
  • 2 medium Granny Smith apples, peeled, cored and cut into 1 1/2-inch pieces

Heat a small nonstick skillet on medium. Add cumin seeds, stirring constantly; cook for 1 minute or until aromatic. Remove from pan; set aside. Add beef to 4-quart or larger slow cooker; sprinkle with flour. Toss to coat. Add cumin seeds, broth, apple juice concentrate, thyme, allspice, pepper, salt, potatoes and apples. Stir to combine. Cook on low 7 to 8 hours or on high 3 1/2 to 4 hours.

Per serving: 229 calories, 18 grams protein, 6 grams fat (25% calories from fat), 2.3 grams saturated fat, 25 grams carbohydrate, 53 milligrams cholesterol, 219 milligrams sodium, 3 grams fiber.

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.

BALSAMIC MARINATED FLANK STEAK

Servings: makes 4 servings

Prep time: 10 minutes; marinating time: 6 hours to overnight

Cook time: 16 to 21 minutes

  • 1/4 cup balsamic vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon chopped fresh basil leaves
  • 1 1/2 teaspoons Dijon mustard
  • 1 teaspoon minced garlic
  • 1/2 teaspoon sugar
  • 1 beef flank steak (about 1 to 1 1/2 pounds)
  • Coarse salt and freshly ground pepper to taste

Combine vinegar, oil, basil, mustard, garlic and sugar in small bowl. Place steak and marinade in resealable plastic bag; close securely and turn steak to coat. Marinate in refrigerator 6 hours or overnight, turning occasionally. Remove steak; discard marinade. Place steak on grill over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Season steak with salt and pepper to taste. Carve steak crosswise into thin slices and serve.

Per serving: 160 calories, 23 grams protein, 7 grams fat (40% calories from fat), 2.8 grams saturated fat, no carbohydrate, 65 milligrams cholesterol, 84 milligrams sodium, no fiber.

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.

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