health

7 Day Menu Planner for February 21, 2021

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

Sunday: Family

Make family day special with sweet-spicy ROAST PORK TENDERLOINS WITH GINGER PEACH GLAZE. Heat oven to 375 degrees. Dry 2 (1-pound) pork tenderloins with paper towels. Combine 1 1/2 teaspoons seasoned salt and 1 teaspoon dried thyme. Rub pork with seasoning mixture. Roast, uncovered, on a rack 20 to 25 minutes or until internal temperature is 145 degrees. Meanwhile, combine 1 cup peach preserves, 1 tablespoon Worcestershire sauce and 1 1/4 teaspoons ground ginger. Spoon half of mixture on pork the last 10 minutes of cooking. Let pork stand 5 minutes before slicing. Heat remaining preserves mixture and serve with pork.

Add BAKED SWEET POTATOES, roasted fresh BRUSSELS SPROUTS and DINNER ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork, sweet potatoes and pie for Monday.

Shopping List

pork tenderloins, seasoned salt, dried thyme, peach preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, fresh Brussels sprouts, dinner rolls, Boston cream pie.

Monday: Heat and Eat

Slice the leftover pork and make PORK SANDWICHES. Spread whole-grain bread with honey-mustard sauce. Top with lettuce and the pork. Heat oven to 425 degrees. Cut leftover sweet potatoes into wedges, coat with cooking spray, and bake 10 to 15 minutes or until hot. Serve with MIXED GREENS. Leftover PIE is a quick dessert.

Shopping List

whole-grain bread, honey-mustard sauce, lettuce, cooking spray, mixed greens.

Tuesday: Budget

Soup is a money-saver, and BEEF BARLEY SOUP is a quick way to see savings. Serve with a SPINACH SALAD WITH ORANGE SECTIONS and add CRACKERS on the side. LIME SHERBET is a cool dessert.

Plan

Save enough sherbet for Thursday.

Shopping List

canola oil, onion, garlic, dried thyme, unsalted beef broth, baby carrots, sliced cremini mushrooms, red bell pepper, quick-cooking barley, beef top sirloin steak or shoulder top blade (flatiron) steak, coarse salt, black pepper, frozen peas, fresh spinach, oranges, crackers, lime sherbet.

BEEF BARLEY SOUP

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 25 minutes

  • 4 teaspoons canola oil, divided
  • 3/4 cup finely chopped onion
  • 2 tablespoons minced garlic, divided
  • 1/2 teaspoon dried thyme
  • 2 (14-ounce) cans unsalted beef broth
  • 2 cups water
  • 8 ounces baby carrots (about 1 3/4 cups)
  • 8 ounces sliced cremini mushrooms
  • 1 cup diced red bell pepper
  • 3/4 cup quick-cooking barley
  • 1 pound beef top sirloin steak or shoulder top blade (flatiron) steak
  • Coarse salt and black pepper
  • 1 cup frozen peas

Heat 2 teaspoons oil in 4-quart stockpot or saucepan on medium. Add onion, 1 tablespoon garlic and thyme; cook and stir 3 to 5 minutes or until onion is tender. Add broth, water, carrots, mushrooms, bell pepper and barley; bring to a boil. Reduce heat; cover and simmer 10 minutes or until barley and vegetables are tender. Meanwhile, cut steak lengthwise in half, then crosswise into 3/4-inch-thick strips. Toss with remaining 1 tablespoon garlic. Heat 1 teaspoon oil in large nonstick skillet over medium-high. Add half the beef; stir-fry 3 to 4 minutes for medium-rare to medium. Remove from skillet. Repeat with remaining oil and beef. Season with salt and black pepper as desired. Add beef and frozen peas to barley-vegetable mixture; cook, uncovered, 2 minutes or until peas are tender. Serve warm.

Per serving: 360 calories, 32 grams protein, 9 grams fat (23% calories from fat), 1.7 grams saturated fat, 38 grams carbohydrate, 57 milligrams cholesterol, 195 milligrams sodium, 7 grams fiber.

Wednesday: Kids

The kids will love these CARIBBEAN CHICKEN FINGERS, just like we did. In a small bowl, combine 1 tablespoon light brown sugar, 1 teaspoon seasoned salt, 1 teaspoon dried minced onion, 1/2 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; mix well. Coat 1 pound chicken tenders with seasonings. Broil on a pan coated with cooking spray 3 minutes per side or until cooked through.

Serve with OVEN FRIES (from frozen), PEAS AND CARROTS (from frozen) and BREAD STICKS. For dessert, TROPICAL FRUIT carries on the island theme.

Plan

Save enough peas and carrots for Thursday.

Shopping List

light brown sugar, seasoned salt, dried minced onion, cinnamon, cayenne pepper, chicken tenders, cooking spray, frozen oven fries, frozen peas and carrots, bread sticks, tropical fruit.

Thursday: Express

Make it quick tonight with TUNA PITAS. Combine 2 cups deli tuna salad with 1/2 cup chopped walnuts and a handful of halved seedless grapes. Line whole-wheat pitas with lettuce and fill with tuna mixture.

Serve with BAKED POTATO CHIPS and leftover PEAS AND CARROTS. Dessert is leftover SHERBET and SUGAR COOKIES.

Shopping List

deli tuna salad, walnuts, seedless grapes, whole-wheat pitas, lettuce, baked potato chips, sugar cookies.

Friday: Meatless

Make CHICKPEA STEW for a quick, hearty meal. Serve with RICE, a LETTUCE WEDGE and FLATBREAD. For dessert, FRESH PINEAPPLE SPEARS are always welcome.

Shopping List

canola oil, cumin seeds, red onion, garlic, coriander seeds, red potatoes, canned reduced-sodium chickpeas, coarse salt, pepper, fresh cilantro, tomato, rice, lettuce, flatbread, fresh pineapple spears.

CHICKPEA STEW

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 teaspoon cumin seeds
  • 1 medium red onion, chopped
  • 5 cloves garlic, minced
  • 1 tablespoon coriander seeds
  • 1 cup water
  • 1 pound medium red potatoes, cut into 1-inch cubes
  • 1 (15-ounce) can reduced-sodium chickpeas, drained and rinsed
  • Coarse salt to taste
  • 1/2 teaspoon coarsely ground pepper
  • 2 tablespoons chopped fresh cilantro, divided
  • 1 medium tomato, cut into 1-inch cubes

Heat oil in a Dutch oven on medium-high; cook cumin seeds 10 seconds. Add onion and garlic; cook, stirring, 5 to 8 minutes or until dark brown. Add coriander seeds; cook, stirring, 20 seconds. Stir in water, potatoes, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low; cover and simmer 20 minutes or until the potatoes are tender. Add tomato; increase heat to medium and simmer, uncovered, 1 to 2 minutes. Sprinkle with remaining cilantro and serve.

Per serving: 254 calories, 9 grams protein, 5 grams fat (17% calories from fat), 0.3 gram saturated fat, 45 grams carbohydrate, no cholesterol, 38 milligrams sodium, 9 grams fiber.

Saturday: Family Entertaining

Relax with the family as this ITALIAN CHICKEN is cooking. Rub 3 pounds bone-in skinless chicken parts (such as legs, breasts and thighs) with 1 teaspoon garlic powder, 1 teaspoon seasoned salt and 1 teaspoon pepper. Heat 1 tablespoon canola oil in large nonstick skillet on medium-high. Add chicken and cook 2 minutes, browning on all sides. Place chicken, 1 1/2 teaspoons Italian seasoning, 1 (0.62- to 1.25-ounce) package Italian-style spaghetti sauce mix and 1 cup dry white wine in a 4- to 6-quart slow cooker. Cover; cook on low 6 to 7 hours or on high 3 to 4 hours. Add 4 cups sliced zucchini (1/2 inch thick) and 8 ounces sliced cremini mushrooms during last hour of cooking.

Serve the chicken-vegetable mixture over LINGUINE. Add MIXED GREENS and FOCACCIA. A BLUEBERRY TART is melt-in-your-mouth delicious for dessert.

Shopping List

bone-in skinless chicken parts (such as legs, breasts and thighs), garlic powder, seasoned salt, pepper, canola oil, Italian seasoning, Italian-style spaghetti sauce mix, dry white wine, zucchini, sliced cremini mushrooms, linguine, salad greens, focaccia, pecan pieces, sugar, flour, bag frozen unsweetened blueberries (small wild, if available), frozen pie shell, sour cream.

BLUEBERRY TART

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 50 to 60 minutes

  • 3/4 cup pecan pieces
  • 3/4 cup sugar
  • 3 tablespoons flour
  • 1 (1-pound) bag frozen unsweetened blueberries (small wild, if available)
  • 1 (9-inch) frozen pie shell
  • 1/2 cup sour cream for garnish

Heat oven to 400 degrees. Place the pecans, sugar and flour in a food processor; process to a powder. Combine with the frozen berries in a bowl and pour into the frozen pie shell. Place the tart on a cookie sheet and bake 50 to 60 minutes, until the dough is well-cooked and the filling is lightly browned on top. Cool for at least 1 hour before serving. To serve: Cut into 6 pieces and garnish with sour cream. (Adapted from "Jacques Pepin Quick and Simple," Jacques Pepin, HMH.)

Per serving: 395 calories, 4 grams protein, 19 grams fat (43% calories from fat), 5.1 grams saturated fat, 52 grams carbohydrate, 13 milligrams cholesterol, 102 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for February 14, 2021

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

Sunday: Family

For family day, serve your own ROASTED TURKEY BREAST AND GRAVY along with APPLE CINNAMON RICE and GREEN PEAS (frozen). Add a MIXED GREEN SALAD and CRUSTY BREAD. For dessert, ANGEL FOOD CAKE and CHOCOLATE ICE CREAM are a perfect pair.

Plan

Save enough turkey and cake for Monday and enough turkey and ice cream for Tuesday.

Shopping List

turkey breast to roast, gravy, butter, cinnamon, apples, walnuts, onion, celery, brown rice, apple juice, coarse salt, frozen green peas, mixed greens, crusty bread, angel food cake, chocolate ice cream.

APPLE CINNAMON RICE

Servings: makes 10 servings

Prep time: about 15 minutes

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

  • 1 tablespoon butter
  • 1 teaspoon cinnamon
  • 2 medium unpeeled apples, cored and chopped
  • 1 cup toasted walnuts, coarsely chopped
  • 1/2 cup chopped onion
  • 1/2 cup sliced celery
  • 3 cups cooked brown rice (cooked in equal parts water and apple juice)
  • 1/4 cup water
  • 1/2 teaspoon coarse salt

In a large skillet, heat butter and cinnamon on medium-high until butter is melted. Add apples, walnuts, onion and celery; cook 12 minutes or until vegetables are softened. Stir in cooked rice, water and salt. Heat through and serve.

Per serving: 175 calories, 4 grams protein, 9 grams fat (46% calories from fat), 1.6 grams saturated fat, 21 grams carbohydrate, 3 milligrams cholesterol, 114 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

TURKEY CORN CHOWDER makes good use of leftover turkey. Mix together and heat (on medium) 2 (10 3/4-ounce) cans condensed cream of potato soup, 2 soup cans 1% milk, 1 (11-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked turkey and 1/2 teaspoon dried tarragon. Ladle into bowls. Add a SPINACH SALAD with red onion rings on the side and SESAME BREAD STICKS. Serve leftover CAKE with SLICED PEACHES for dessert.

Plan

Save enough peaches for Wednesday.

Shopping List

canned condensed cream of potato soup, 1% milk, canned no-salt-added corn, dried tarragon, fresh spinach, red onion, sesame bread sticks, sliced peaches.

Tuesday: Express

For a quick meal, BLACK BEANS AND RICE fits the bill. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1 (10-ounce) package refrigerated chopped onions and cook about 4 minutes or until softened; drain. Add 1 cup quick rice with 1 cup water; bring to a boil. Cover, remove from heat and let stand 5 minutes. Return to low heat and add 1 (1.31-ounce) package sloppy Joe seasoning mix and 1 (15-ounce) can reduced-sodium black beans (rinsed). Cook until hot. Stir in some (leftover) chopped cooked turkey and serve. Add a packaged CAESAR SALAD and warmed CORN TORTILLAS. Leftover ICE CREAM is good for dessert.

Shopping List

canola oil, refrigerated chopped onions, quick rice, sloppy Joe seasoning mix, canned reduced-sodium black beans, packaged Caesar salad, corn tortillas.

Wednesday: Budget

ITALIAN POT ROAST WITH RED WINE SAUCE is easy on the budget and packed with flavor. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Leftover PEACHES are a simple dessert.

Shopping List

red potatoes, baby carrots, onion, brown gravy mix, flour, Italian seasoning, celery salt, lean boneless beef chuck roast, dry red wine or unsalted beef broth, dried parsley flakes, mixed greens, whole-grain rolls.

ITALIAN POT ROAST WITH RED WINE SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 1/2 pounds medium red potatoes, cut into 1-inch pieces
  • 1/2 pound baby carrots
  • 1 large onion, thickly sliced, separated into rings, divided
  • 2 (0.87- to 1.2-ounce) packages brown gravy mix
  • 1 1/2 tablespoons flour
  • 2 1/2 teaspoons Italian seasoning
  • 1/2 teaspoon celery salt
  • 2 to 2 1/2 pounds lean boneless beef chuck roast, well-trimmed
  • 1/2 cup water
  • 1/2 cup dry red wine or unsalted beef broth
  • 1 tablespoon dried parsley flakes

In a 4-quart or larger slow cooker, place potatoes, carrots and half the onion slices. Combine gravy mix, flour, Italian seasoning and celery salt in a small bowl. Sprinkle half of mixture over beef. Turn beef and sprinkle with remaining seasoning mixture; cut beef into 8 to 10 chunks. Place in cooker and top with remaining onion slices. Combine water and wine and pour over all. Cover and cook on low for 8 hours or until beef is no longer pink and vegetables are tender. Add parsley flakes; stir. Remove beef and vegetables to serving platter. Spoon some sauce over all. Serve remaining sauce on the side.

Per serving: 338 calories, 33 grams protein, 7 grams fat (19% calories from fat), 2.6 grams saturated fat, 31 grams carbohydrate, 58 milligrams cholesterol, 566 milligrams sodium, 4 grams fiber.

Thursday: Kids

The kids will learn their letters with ALPHABET BEAN SOUP. Add canned reduced-sodium black beans (rinsed) to canned alphabet soup for extra fiber. Prepare according to soup directions. Serve with PEANUT BUTTER SANDWICHES on whole-grain bread. (Don't forget to cut off the crusts!) How about CELERY STICKS with some DIP to munch on, too? For dessert, enjoy ANIMAL COOKIES, of course!

Shopping List

canned reduced-sodium black beans, canned alphabet soup, peanut butter, whole-grain bread, celery sticks, dip, animal cookies.

Friday: Meatless

Try no-meat but "meaty" MUSHROOM CHILI. Mix together 3 (8-ounce) packages sliced cremini mushrooms, 1 (15-ounce) can reduced-sodium kidney beans (rinsed), 2 (8-ounce) cans no-salt-added tomato sauce, 1 1/2 cups hot water and 1 (1.25-ounce) package less-sodium chili seasoning mix. Bring to a boil over medium-high heat. Reduce heat to low and simmer 15 minutes, stirring occasionally, or until mushrooms are tender and flavors are blended. Serve with a LETTUCE WEDGE with sliced hard-cooked eggs and CORNBREAD (from mix). Slice some KIWIS for dessert.

Shopping List

sliced cremini mushrooms, canned reduced-sodium kidney beans, no-salt-added tomato sauce, less-sodium chili seasoning mix, lettuce, eggs, cornbread mix, kiwis.

Saturday: Entertain the Family

SKILLET SHRIMP WITH TOMATOES AND FETA will delight your family. Add a ROMAINE SALAD and FRENCH BREAD to round out the meal. Buy FRUIT TARTS for dessert.

Shopping List

extra-virgin olive oil, garlic, crushed red pepper, grape tomatoes, canned no-salt-added diced tomatoes, dried oregano, coarse salt, black pepper, frozen medium shrimp (peeled and tails removed), block Greek feta cheese, fresh parsley, romaine, French bread, fruit tarts.

SKILLET SHRIMP WITH TOMATOES AND FETA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 2 pints grape tomatoes, halved (about 3 cups)
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes
  • 1 teaspoon dried oregano
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 1/2 pounds frozen medium shrimp, thawed, peeled and tails removed
  • 1 (8-ounce) block Greek feta cheese
  • 1/3 cup chopped fresh parsley for garnish

In a large skillet over medium heat, heat oil for 1 minute. Add garlic and crushed red pepper and cook, stirring frequently, for 30 seconds. Add all tomatoes, oregano, salt and black pepper. Increase heat to medium-high and cook, stirring frequently, for 2 minutes to bring to a simmer. Reduce heat to medium and push down on grape tomatoes with the spoon to break them open further. Add shrimp and stir. With the spoon, clear an area in center of sauce and add feta. Cook, stirring shrimp a few times carefully around the feta (to keep cheese block intact), 5 to 6 minutes or until shrimp are cooked through and have just turned pink. Remove skillet from heat; break up feta with a serving spoon. Top with the parsley and serve. (Adapted from "Easy Everyday Mediterranean Diet Cookbook," Serena Ball RD & Deanna-Seagrave-Daly RD, HMHCO.)

Per serving: 264 calories, 23 grams protein, 14 grams fat (48% calories from fat), 6.5 grams saturated fat, 12 grams carbohydrate, 177 milligrams cholesterol, 776 milligrams sodium, 2 grams fiber.

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.

Next up: More trusted advice from...