health

7 Day Menu Planner for February 07, 2021

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

Sunday: Easy Entertaining/Valentine's Day

Prepare something special for your sweetheart on Valentine's Day, such as this HONEY-GINGER GRILLED SALMON. Serve with COUSCOUS, SUGAR SNAP PEAS and a BAGUETTE.

Treat your honey to RASPBERRY GRATIN: Heat oven to 375 degrees. Place 1 (16-ounce) bag frozen (or fresh) unsweetened raspberries in a 5-cup gratin dish. Place 3 croissants or Danish pastries or leftover cake, cut into 1/2-inch pieces (2 cups), in a bowl. Add 3 tablespoons melted unsalted butter and 1/2 cup packed light brown sugar to bowl; mix well. Sprinkle on berries. Bake about 25 minutes or until browned. Serve warm with creme fraiche or sour cream. Garnish each serving with fresh mint. (Adapted from "Jacques Pepin Quick & Simple," HMH.)

Plan

Save enough creme fraiche or sour cream for Monday.

Shopping List

ground ginger, garlic powder, lower-sodium soy sauce, orange juice, honey, green onions, salmon fillet, cooking spray, couscous, sugar snap peas, baguette, frozen or fresh unsweetened raspberries, croissants or Danish pastries or leftover cake, unsalted butter, light brown sugar, creme fraiche or sour cream, fresh mint.

HONEY-GINGER GRILLED SALMON

Servings: makes 2 servings

Prep time: less than 10 minutes

Cook time: 10 to 15 minutes

  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 2 to 3 tablespoons lower-sodium soy sauce
  • 2 to 3 tablespoons orange juice
  • 2 tablespoons honey
  • 1/2 cup sliced green onions
  • 3/4 pound salmon fillet with skin (1 inch thick in center), cut into 2 servings

In a large resealable plastic bag, combine ginger, garlic powder, soy sauce, orange juice, honey and green onions; mix well. Add salmon. Refrigerate 15 to 30 minutes (longer for a stronger flavor), turning bag occasionally. Coat grill rack with cooking spray. Heat grill to medium. Remove salmon from marinade; reserve marinade. Pat salmon dry with paper towels and coat salmon with cooking spray. Place salmon on grill, skin-side up. Grill 10 to 12 minutes per inch of thickness or until fish is opaque throughout; turn once. Brush with reserved marinade last 5 minutes of cooking. Discard leftover marinade. Serve immediately.

Per serving: 264 calories, 36 grams protein, 8 grams fat (27% calories from fat), 1.4 grams saturated fat, 11 grams carbohydrate, 80 milligrams cholesterol, 326 milligrams sodium, no fiber.

Monday: Family

Thanks to your slow cooker, you'll have an easy meal for the family with CREAMY COUNTRY CHICKEN AND VEGETABLES on the menu. Serve the comfort-food combo with a LETTUCE WEDGE and BISCUITS. Top STRAWBERRIES with leftover creme fraiche or sour cream for dessert.

Shopping List

potatoes, baby carrots, onion, bone-in skinless chicken thighs, chicken gravy mix, dried thyme, poultry seasoning or ground sage, seasoned salt, reduced-fat sour cream, lettuce, biscuits, strawberries.

CREAMY COUNTRY CHICKEN AND VEGETABLES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 6 hours on low

  • 1 1/2 pounds peeled potatoes, cut into 1-inch pieces
  • 1/2 pound baby carrots
  • 1 medium onion, coarsely chopped
  • 2 to 2 1/2 pounds bone-in skinless chicken thighs
  • 2 (0.87-ounce) packages less-sodium chicken gravy mix
  • 1 1/2 cups water
  • 1 teaspoon dried thyme
  • 1/4 teaspoon poultry seasoning or ground sage
  • 1/2 teaspoon seasoned salt
  • 1 cup reduced-fat sour cream

In a 4-quart or larger slow cooker, place potatoes, carrots and onion. Top with chicken. In a small bowl, combine gravy packages, water, thyme, poultry seasoning or sage and seasoned salt. Pour mixture over chicken and vegetables. Cover and cook 6 hours on low or until chicken is done and vegetables are tender. Place chicken and vegetables on platter and cover to keep warm. Whisk sour cream into drippings in cooker; pour over chicken and vegetables and serve.

Per serving: 354 calories, 25 grams protein, 13 grams fat (34% calories from fat), 5.2 grams saturated fat, 32 grams carbohydrate, 138 milligrams cholesterol, 564 milligrams sodium, 4 grams fiber.

Tuesday: Meatless

Perk up your no-meat dinner with LEAN BEAN BAKE. Serve with GUACAMOLE ON SHREDDED LETTUCE WITH TOMATO WEDGES. Keep dessert easy and enjoy some PEACHES.

Shopping List

onion, green bell pepper, canned diced tomatoes with green chilies, medium picante sauce or salsa, garlic, cumin, canned reduced-sodium black beans, corn tortillas, shredded pepper jack cheese, tomatoes, lettuce, green onions (if desired), black olives (if desired), reduced-fat sour cream, guacamole, peaches.

LEAN BEAN BAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 cups chopped onion
  • 1 1/2 cups chopped green bell pepper
  • 1 (14 1/2-ounce) can diced tomatoes with green chilies, with liquid
  • 3/4 cup medium picante sauce or salsa
  • 2 cloves garlic, minced
  • 2 teaspoons cumin
  • 2 (15-ounce) cans reduced-sodium rinsed black beans
  • 12 (6-inch) corn tortillas, divided
  • 8 ounces shredded pepper jack cheese, divided
  • 2 medium tomatoes, chopped
  • 2 cups shredded lettuce
  • Sliced green onions and black olives, if desired
  • 1/2 cup reduced-fat sour cream

Heat oven to 350 degrees. In a large nonstick skillet, combine onion, bell pepper, tomatoes with liquid, picante sauce or salsa, garlic and cumin. Bring to a boil; reduce heat. Simmer, uncovered, 10 minutes. Stir in beans. In a 9-by-13-inch dish, spread one-third of bean mixture over bottom. Top with half the tortillas, overlapping as necessary, and half the cheese. Add another one-third bean mixture, remaining tortillas and remaining bean mixture. Cover and bake 30 to 35 minutes or until heated through. Sprinkle with remaining cheese. Let stand 10 minutes. Top with tomatoes and lettuce (and green onions and black olives, if desired). Cut into squares and serve with sour cream.

Per serving: 309 calories, 15 grams protein, 12 grams fat (34% calories from fat), 6.4 grams saturated fat, 36 grams carbohydrate, 33 milligrams cholesterol, 907 milligrams sodium, 9 grams fiber.

Wednesday: Express

You'll have a hearty dinner in a hurry when you prepare SPANISH RICE AND BEEF SOUP. In a Dutch oven, heat 2 tablespoons butter on medium-high until melted. Add 1 pound beef cube steak (cut into 1-inch cubes) and 1 clove crushed garlic; stir-fry 2 to 3 minutes or until outside of beef is no longer pink (do not overcook). Remove from pan; season beef with 2 teaspoons seasoning mixture from 1 (6.8-ounce) package Spanish rice mix. In same pan, combine rice mix, remaining seasoning mixture, 5 cups water and 1 (14 1/2-ounce) can diced tomatoes with green chilies with liquid; bring to a boil. Reduce heat to medium-low; cover tightly and simmer 15 to 17 minutes or until rice is tender. Return beef to soup, heat through and stir in chopped fresh cilantro if desired.

Serve immediately with a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, PLUMS are a sweet treat.

Shopping List

butter, beef cube steak, garlic, packaged Spanish rice mix, canned diced tomatoes with green chilies, fresh cilantro if desired, mixed greens, whole-grain rolls, plums.

Thursday: Kids

Pass up high-calorie, high-fat frozen chicken fingers for these BAKED TACO CHICKEN FINGERS. Heat oven to 450 degrees. Blend 1/2 package mild taco seasoning with 1 tablespoon flour and 2 tablespoons cornmeal in a shallow dish. Line a baking sheet with nonstick foil. With water, moisten 1 pound boneless chicken tenders. Coat each tender with seasoning mixture. Place tenders on baking sheet 1 inch apart. Coat chicken with cooking spray. Bake 15 minutes.

Serve with OVEN FRIES (from frozen), deli CARROT SALAD and SOFT ROLLS.

Make CHOCOLATE SUNDAE CUPCAKES for dessert: Top chocolate cupcakes with 1 teaspoon caramel topping and 1 tablespoon light whipped cream. Garnish with a maraschino cherry. Refrigerate until serving time.

Shopping List

packaged mild taco seasoning, flour, cornmeal, boneless chicken tenders, cooking spray, frozen oven fries, deli carrot salad, soft rolls, chocolate cupcakes, caramel topping, light whipped cream, maraschino cherries.

Friday: Budget

Keep the budget under control with FETTUCCINE WITH WHITE BEANS AND TUNA. Drain 2 (6-ounce) cans water-packed albacore tuna and 1 (15-ounce) can reduced-sodium cannellini beans. Combine tuna and beans with 2 cups marinara sauce; heat. Toss with hot cooked fettuccine.

Serve with a GREEN SALAD and GARLIC BREAD. PINEAPPLE SPEARS are an easy dessert.

Shopping List

canned water-packed albacore tuna, canned reduced-sodium cannellini beans, marinara sauce, fettuccine, salad greens, garlic bread, pineapple spears.

Saturday: Entertain the Family

Treat the family to BROILED HERBED LAMB CHOPS. Heat broiler. With a fork, mash together 1 teaspoon coarse salt, 1 teaspoon minced garlic and 1 teaspoon dried rosemary. Stir in 2 teaspoons olive oil. Spread on 4 (4- to 6-ounce) loin, rib, arm or blade lamb chops. Broil 4 inches from heat source 7 to 11 minutes for medium-rare to medium.

Serve with BAKED POTATO WEDGES sprinkled with freshly grated parmesan cheese, GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a CHEESECAKE for dessert.

Shopping List

coarse salt, minced garlic, dried rosemary, olive oil, loin, rib, arm or blade lamb chops, baking potatoes, parmesan cheese, green beans, bibb lettuce, whole-grain rolls, cheesecake.

health

7 Day Menu Planner for January 31, 2021

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

Sunday: Family

Gather the family for the Super Bowl and start the fun by passing around a deli VEGETABLE TRAY WITH DIPS. At halftime, serve BEST-EVER CHILI. Add CORNBREAD (from mix). For an easy dessert, buy BROWNIES.

Plan

Save enough chili and brownies and make enough cornbread for Monday.

Shopping List

vegetable tray with dips, lean ground beef, onion, garlic, cumin, chili powder, coarse salt, canned reduced-sodium red kidney beans, jar salsa, canned chopped green chilies, tomato paste, reduced-fat sour cream, cilantro, green onions, shredded 50% light cheddar cheese, jalapenos, cornbread mix, brownies.

BEST-EVER CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 35 minutes

  • 1 1/2 pounds lean ground beef
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 tablespoon chili powder
  • 1/2 teaspoon coarse salt
  • 1 (28-ounce) can rinsed reduced-sodium red kidney beans
  • 1 (15.5-ounce) jar salsa
  • 1 (4.5-ounce) can chopped green chilies
  • 1/4 cup tomato paste
  • Reduced-fat sour cream, cilantro leaves, sliced green onion, shredded 50% light cheddar cheese and jalapeno slices for garnish

In a Dutch oven, cook beef, onion, garlic, cumin, chili powder and salt on medium high 8 minutes or until beef is no longer pink and onions are softened. Stir in beans, salsa, green chilies and tomato paste; bring to a boil. Reduce heat; simmer, uncovered, 25 minutes, stirring occasionally. Serve with garnishes.

Per serving: 310 calories, 32 grams protein, 6 grams fat (17% calories from fat), 2.3 grams saturated fat, 34 grams carbohydrate, 62 milligrams cholesterol, 796 milligrams sodium, 10 grams fiber.

Monday: Heat and Eat

Serve the leftover CHILI over leftover TOASTED CORNBREAD. Split and broil the cornbread 1 to 2 minutes or until lightly toasted. Spoon the heated leftover CHILI over the cornbread. On the side, deli COLESLAW goes well. Leftover BROWNIES and SLICED PEACHES make a good dessert.

Plan

Save enough peaches for Tuesday.

Shopping List

deli coleslaw, peaches.

Tuesday: Express

Make SPAGHETTI WITH WHITE CLAM SAUCE for a quick meal. In a saucepan, heat 2 teaspoons olive oil; add 1 teaspoon minced garlic and cook 1 minute. Add 1 (10.5- or 12-ounce) can or jar clam sauce; heat through. Toss sauce with cooked spaghetti. Serve with a packaged GREEN SALAD and GARLIC TOAST. Leftover SLICED PEACHES are an easy dessert.

Shopping List

olive oil, garlic, canned or jar clam sauce, spaghetti, packaged green salad, garlic toast.

Wednesday: Budget

Soup is always a good way to stretch the budget, and HAM AND BLACK BEAN SOUP fits the bill: In a saucepan, combine 1 cup cubed cooked ham, 1 cup salsa, 2 (15-ounce) cans reduced-sodium black beans (rinsed) and 1 (14-ounce) can unsalted chicken broth. Bring to a boil over medium heat. Reduce heat to low and cover; simmer 10 minutes. Ladle into soup bowls and garnish with sliced green onions.

Serve with a SPINACH SALAD and CRACKERS. Try SLICED APPLES for dessert.

Shopping List

cubed cooked ham, salsa, canned reduced-sodium black beans, canned unsalted chicken broth, green onions, fresh spinach, crackers, apples.

Thursday: Kids

These HOT DOG SMILEY-FACE SANDWICHES will surely win the kids over. For each serving, cut 1 lowest-fat lowest-sodium hot dog at 1/2-inch intervals almost completely through (leave 1/4 inch intact). Cook in small nonstick skillet on medium 3 to 4 minutes on each side until browned and hot dog has curled; remove from skillet. Meanwhile, for each serving, place 1 slice 2% cheese on a slice of whole-grain bread. Place in skillet. Cover and cook 1 to 2 minutes over low or until cheese melts. Remove from skillet. Place hot dog on bread for mouth of "face." To complete the face, use sliced pimiento-stuffed olives for eyes, cherry tomato halves for the nose, small potato chips for ears and finely shredded lettuce for hair.

Serve with baked WAFFLE FRIES (from frozen). TROPICAL FRUIT is easy for dessert.

Shopping List

lowest-fat lowest-sodium hot dogs, sliced 2% cheese, whole-grain bread, pimiento-stuffed olives, cherry tomatoes, potato chips, lettuce, frozen waffle fries, tropical fruit.

Friday: Meatless

Your no-meat dinner will be delicious tonight with ITALIAN WHITE BEANS. Serve over sliced POLENTA. Add a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. PEARS are a simple dessert.

Tip

Your no-meat dinner will be delicious tonight with ITALIAN WHITE BEANS. Serve over sliced POLENTA. Add a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. PEARS are a simple dessert.

Shopping List

olive oil, onion, crushed red pepper, garlic, bay leaves, canned reduced-sodium cannellini beans, white wine vinegar, coarse salt, black pepper, refrigerated or other polenta, lettuce, tomato, crusty bread, pears.

ITALIAN WHITE BEANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons olive oil
  • 2 cups finely chopped onion
  • 1/4 teaspoon crushed red pepper
  • 8 cloves garlic, minced
  • 2 bay leaves
  • 2 tablespoons water (see Note)
  • 2 (15-ounce) cans rinsed reduced-sodium cannellini beans
  • 4 teaspoons white wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper

In a large nonstick skillet, heat oil on medium-high. Add onion; cook 6 minutes. Add red pepper, garlic and bay leaves; cook 4 minutes. Stir in water and beans. Cook 3 minutes or until thoroughly heated. Stir in vinegar, salt and pepper. Discard bay leaves and serve.

Note: If beans become too dry, thin with additional water.

Per serving: 178 calories, 7 grams protein, 6 grams fat (28% calories from fat), 0.6 gram saturated fat, 25 grams carbohydrate, no cholesterol, 207 milligrams sodium, 7 grams fiber.

Saturday: Entertain the Family

Serve the family BROILED FLOUNDER WITH LEMON: Heat broiler. Coat baking rack with cooking spray. Lay fish on rack and brush with olive oil; sprinkle with coarse salt and pepper. Broil 2 to 3 inches from heat, 2 to 4 minutes (depending on thickness), until fish is just cooked through and edges flake with fork. Squeeze fresh lemon juice over fillets and serve immediately.

On the side, CREAMY BLUE CHEESE RICE WITH SPINACH AND WALNUTS is a worthy accompaniment. Add a BOSTON LETTUCE SALAD and a BAGUETTE. RASPBERRY SORBET with BUTTER COOKIES is a simple dessert.

Shopping List

cooking spray, flounder, olive oil, coarse salt, pepper, lemons, reduced-fat cream cheese, frozen chopped spinach, crumbled blue cheese, rice, walnuts, Boston lettuce, baguette, raspberry sorbet, butter cookies.

CREAMY BLUE CHEESE RICE WITH SPINACH AND WALNUTS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 15 minutes, plus rice and walnuts

  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1/4 cup water
  • 1 (10-ounce) package frozen chopped spinach, thawed and undrained
  • 1 (4-ounce) package crumbled blue cheese
  • 1/4 teaspoon pepper
  • 3 cups cooked rice
  • 1/2 cup toasted chopped walnuts (see Note)

In a large skillet on medium, heat cream cheese and water; cook and stir 3 or 4 minutes or until cheese is melted. Add spinach, blue cheese and pepper; cook 2 minutes. Add rice; cook 3 to 5 minutes or until heated through, Remove from heat. Stir in walnuts and serve.

Note: To toast walnuts, heat oven to 350 degrees, spread on flat baking sheet and bake 5 to 10 minutes or until golden.

Per serving: 256 calories, 10 grams protein, 15 grams fat (53% calories from fat), 7.2 grams saturated fat, 21 grams carbohydrate, 31 milligrams cholesterol, 346 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for January 24, 2021

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

Sunday: Family

Prepare your own ROAST CHICKEN today with a 5- to 7-pound oven-roaster. On the side, make CORNBREAD STUFFING (from mix). Add GRAVY, MASHED POTATOES and PARSLEY-BUTTERED CARROTS. Buy a BLUEBERRY COBBLER for dessert.

Plan

Save enough chicken for Monday; save enough cobbler for Tuesday.

Shopping List

oven-roaster chicken, cornbread stuffing mix, gravy, potatoes to mash, parsley, butter, carrots, blueberry cobbler.

Monday: Heat and Eat

Use some of the leftover chicken in CHICKEN-VEGETABLE PITA POCKETS. Add deli BEAN SOUP on the side, along with some CELERY STICKS. For dessert, TROPICAL FRUIT is simple.

Shopping List

plain yogurt, low-fat mayonnaise, Dijon mustard, cumin, cayenne pepper, cucumber, green onions, fresh spinach, whole-grain pita pockets, deli bean soup, celery, tropical fruit.

CHICKEN-VEGETABLE PITA POCKETS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 5 minutes

  • 1/2 cup plain yogurt
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon cumin
  • 1/8 teaspoon cayenne pepper
  • 2 cups chopped cooked chicken breast
  • 1/2 cup chopped seeded cucumber
  • 2 green onions, sliced
  • 2 cups shredded fresh spinach
  • 4 whole-grain pita pockets, halved

Heat oven to 250 degrees. In a large bowl, whisk together yogurt, mayonnaise, mustard, cumin and cayenne pepper. Add chicken, cucumber, onions and spinach; toss to coat. Meanwhile, bake pita halves 3 to 4 minutes (do not toast). Divide and spoon filling into pita halves and serve.

Per serving: 326 calories, 30 grams protein, 6 grams fat (15% calories from fat), 1.2 grams saturated fat, 40 grams carbohydrate, 60 milligrams cholesterol, 558 milligrams sodium, 5 grams fiber.

Tuesday: Meatless

This ITALIAN VEGETABLE STEW makes a no-meat night extra-special. In a Dutch oven, heat 1 tablespoon olive oil on medium. Add 3 cups diced potatoes, 2 cups diced onions and 1 teaspoon minced garlic; cook 10 minutes or until potatoes are lightly browned and onions are softened. Add 2 cups sliced zucchini, 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 cup unsalted vegetable broth and 1 teaspoon dried basil. Cover and simmer 10 minutes; add coarse salt and pepper to taste. Serve with (deli) EGG SALAD SANDWICHES on WHOLE-GRAIN BREAD with LETTUCE. Warm the leftover COBBLER for dessert and top with light whipped cream.

Plan

If time permits, assemble Wednesday's entree tonight and refrigerate. Increase tomorrow's baking time by about 10 minutes.

Shopping List

olive oil, potatoes, onions, garlic, zucchini, canned diced tomatoes with basil, garlic and oregano, unsalted vegetable broth, dried basil, coarse salt, pepper, deli egg salad, whole-grain bread, lettuce, light whipped cream.

Wednesday: Kids

MEXICAN MEAT-AND-CHEESE BAKE has all the kids' favorite ingredients. Serve the layered dish with BABY CARROTS and HUMMUS. For dessert, make FLAN from a mix.

Shopping List

cooking spray, onion, lean ground beef, ground turkey breast, canned condensed less-sodium less-fat cream of mushroom soup, canned condensed less-sodium less-fat cream of chicken soup, canned chopped green chilies, corn tortillas, 50% light jalapeno or cheddar cheese, lettuce, tomatoes, reduced-fat sour cream, baby carrots, hummus, flan mix.

MEXICAN MEAT-AND-CHEESE BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 45 minutes

  • 1 medium onion, chopped
  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 1 (10 3/4-ounce) can condensed less-sodium less-fat cream of mushroom soup
  • 1 (10 3/4-ounce) can condensed less-sodium less-fat cream of chicken soup
  • 5 ounces water
  • 1 (4-ounce) can chopped green chilies
  • 8 (6-inch) corn tortillas
  • 2 cups shredded 50% light jalapeno or cheddar cheese
  • Shredded lettuce, chopped tomatoes and reduced-fat sour cream

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat a large nonstick skillet on medium; add onion and cook 3 minutes. Add beef and turkey and cook 7 minutes or until meat is no longer pink and onion is softened; drain. Add both soups, water and chilies; mix well. Line bottom of dish with 4 tortillas, torn into pieces. Cover tortillas with half the meat mixture and half the cheese. Repeat layers. Bake 25 to 35 minutes or until hot and bubbly. Serve with lettuce, tomatoes and sour cream.

Per serving: 316 calories, 35 grams protein, 13 grams fat (37% calories from fat), 5.7 grams saturated fat, 16 grams carbohydrate, 73 milligrams cholesterol, 726 milligrams sodium, 2 grams fiber.

Thursday: Budget

BARBECUE PULLED CHICKEN is certainly budget- and flavor-friendly. In a 4-quart or larger slow cooker, combine 1 (14.5-ounce) can drained no-salt-added diced tomatoes, 1/4 cup apple cider vinegar, 2 tablespoons honey, 1 tablespoon smoked paprika, 1 tablespoon soy sauce, 1 tablespoon Dijon mustard and 1/4 teaspoon crushed red pepper; mix well. Add 2 pounds boneless skinless chicken breasts. Season with coarse salt and freshly ground black pepper. Cover and cook on low 4 hours or until chicken is falling apart. Remove from cooker; shred with forks and serve on WHOLE-GRAIN HAMBURGER BUNS.

Add BAKED POTATO CHIPS and COLESLAW on the side. Sprinkle PEACHES with cinnamon for dessert.

Plan

Cook rice and save enough coleslaw for Friday.

Shopping List

canned no-salt-added diced tomatoes, apple cider vinegar, honey, smoked paprika, soy sauce, Dijon mustard, crushed red pepper, boneless skinless chicken breasts, coarse salt, black pepper, whole-grain hamburger buns, baked potato chips, coleslaw, peaches, cinnamon.

Friday: Express

Make MANHATTAN SEAFOOD CHOWDER in no time. Prepare 2 (10 1/2-ounce) cans vegetarian vegetable soup according to directions. Add 12 ounces imitation crabmeat and 2 cups cooked rice. Heat on medium-low and serve with a MIXED GREEN SALAD and CHEESE TOAST. For dessert, stir sliced BANANAS into CHOCOLATE PUDDING.

Shopping List

canned vegetarian vegetable soup, imitation crabmeat, rice, mixed greens, any cheese and bread for cheese toast, bananas, chocolate pudding.

Saturday: Entertain the Family

Serve your family delicious PROSCIUTTO-WRAPPED PORK WITH WALNUTS. Add your MASHED SWEET POTATOES on the side. Brighten the plate with fresh BROCCOLI FLORETS with a squeeze of fresh lemon juice over them.

Add a MIXED GREEN SALAD and ITALIAN BREAD. Buy or make an old-fashioned PINEAPPLE UPSIDE-DOWN CAKE for dessert.

Shopping List

pork tenderloin, garlic powder, coarse salt, prosciutto, butter, mango chutney, white wine, unsalted chicken stock, walnuts, baby arugula, red onion, sweet potatoes to mash, fresh broccoli, lemon, mixed greens, Italian bread, pineapple upside-down cake.

PROSCIUTTO-WRAPPED PORK WITH WALNUTS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 1/2 pounds pork tenderloin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 3 ounces thinly sliced prosciutto
  • 2 tablespoons butter
  • 2/3 cup mango chutney
  • 1/4 cup white wine
  • 1/4 cup unsalted chicken stock
  • Baby arugula and small red onion wedges
  • 3/4 cup coarsely chopped toasted walnuts

Season pork with garlic powder and salt and wrap in prosciutto, securing the ends with wooden picks. In a very large skillet, melt butter on medium-high heat. Add pork and cook until brown on all sides, about 5 minutes, turning occasionally. Reduce heat to low and stir in chutney, wine and stock. Cover and cook 20 minutes or until internal temperature of pork reaches 145 degrees. Remove cover and cook until sauce thickens. Remove from skillet to cutting board; tent with foil for 5 minutes. Slice and place on a platter lined with arugula and red onion. Pour sauce over and top and sprinkle with walnuts.

Per serving: 500 calories, 41 grams protein, 28 grams fat (49% calories from fat), 7.6 grams saturated fat, 22 grams carbohydrate, 123 milligrams cholesterol, 759 milligrams sodium, 3 grams fiber.

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