health

7 Day Menu Planner for March 21, 2021

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

Sunday: Family

Mark family day with a feast of ITALIAN ROASTED PORK TENDERLOIN. Heat oven to 375 degrees. In a small bowl, mash together (with the back of a spoon) 1 teaspoon olive oil, 1/2 teaspoon coarse salt, 1/2 teaspoon crushed fennel seeds, 1/4 teaspoon pepper and 1 clove minced garlic. Rub over 2 pork tenderloins (about 3/4 to 1 pound each). Bake on a rack, coated with cooking spray, placed in a shallow roasting pan. Bake 30 to 35 minutes or until the internal temperature reaches 150 degrees. Remove from oven, tent with foil and let stand 10 minutes. Slice pork and garnish each plate with orange slices if desired.

Serve with PARSLEY BUTTERED SPAGHETTI, steamed BABY CARROTS, a ROMAINE SALAD and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork and pie for Monday.

Shopping List

olive oil, coarse salt, fennel seeds, pepper, garlic, pork tenderloins, cooking spray, oranges (if desired), parsley, butter, spaghetti, baby carrots, romaine, crusty bread, Boston cream pie.

Monday: Heat and Eat

Use the leftover pork for PORK PANINIS. Spread 1 tablespoon pesto on each of 8 slices Italian bread. Top 4 slices bread with sliced leftover pork and sliced provolone cheese; top with remaining bread. Coat outer surfaces of bread with cooking spray. Grill on medium-high in nonstick skillet or panini pan until browned on each side. Serve with BEAN SOUP and MIXED GREENS. Leftover PIE is your dessert.

Shopping List

pesto, Italian bread, provolone cheese, cooking spray, bean soup, mixed greens.

Tuesday: Budget

We really liked the flavor of CHICKEN PARMESAN PASTA BAKE and its low cost. Add a SPINACH SALAD and a BAGUETTE. PEARS are the perfect dessert.

Shopping List

orecchiette pasta, ground chicken, olive oil, onion, garlic, dried Italian seasoning, coarse salt, can diced tomatoes, bay leaf, cooking spray, mozzarella cheese, parmesan cheese, fresh parsley, fresh spinach, baguette, pears.

CHICKEN PARMESAN PASTA BAKE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 40 minutes, plus pasta

  • 12 ounces orecchiette pasta
  • 2 tablespoons olive oil
  • 1 pound ground chicken
  • 1 chopped onion
  • 4 cloves garlic, minced
  • 1 tablespoon dried Italian seasoning
  • 3/4 teaspoon coarse salt
  • 1 (28-ounce) can diced tomatoes
  • 1 bay leaf
  • 1 cup shredded mozzarella cheese
  • 1/4 cup shredded parmesan cheese
  • 1/4 cup finely chopped fresh parsley

Cook orecchiette according to package directions. Heat oil in a deep straight-sided skillet on medium. Crumble the chicken; cook 5 minutes or until no longer pink. Add onion, garlic, Italian seasoning and salt. Cook, stirring often, 5 minutes or until softened. Add tomatoes and bay leaf; bring to boil. Simmer, stirring occasionally, 30 minutes or until reduced. Toss the cooked pasta with the tomato mixture. Transfer to a 9-by-13-inch baking dish coated with cooking spray. Toss the mozzarella with the parmesan and parsley, sprinkle over pasta. Broil 5 minutes or until cheese is melted and lightly browned.

Per serving: 386 calories, 26 grams protein, 8 grams fat (19% calories from fat), 1.7 grams saturated fat, 52 grams carbohydrate, 51 milligrams cholesterol, 574 milligrams sodium, 4 grams fiber.

Wednesday: Meatless

BLACK BEANS AND RICE has lots of flavor and no meat. Serve it with a LETTUCE WEDGE with hard-cooked EGG SLICES and CUBAN ROLLS. Sliced KIWIS are an easy dessert.

Shopping List

brown rice, onion, green bell pepper, carrots, orange juice, paprika, ground coriander, crushed red pepper, garlic, canned diced fire-roasted tomatoes, canned reduced-sodium black beans, reduced-fat sour cream, lime, lettuce, eggs, Cuban rolls, kiwis.

BLACK BEANS AND RICE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 50 minutes

  • 1 1/4 cups uncooked brown rice
  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 2 medium carrots, chopped
  • 1 cup orange juice
  • 2 teaspoons paprika
  • 1 teaspoon ground coriander
  • 1/4 to 1/2 teaspoon crushed red pepper
  • 2 cloves garlic, minced
  • 1 (14.5-ounce) can diced fire-roasted tomatoes, with liquid
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • Reduced-fat sour cream for garnish
  • Lime wedges for garnish

Cook rice according to directions without salt. Meanwhile, in a 2-quart sauce pan, heat onion, bell pepper, carrots, juice, paprika, coriander, crushed red pepper, garlic and tomatoes to a boil. Reduce heat, cover and simmer about 45 minutes or until thickened, stirring occasionally. Remove from heat. Stir in beans. In blender or food processor, blend 1 cup of mixture until smooth (see Note). Stir blended mixture into bean mixture in pan. Cook on medium 3 minutes or until hot. Serve over rice; garnish with sour cream. Sprinkle with additional paprika, if desired. Serve with lime wedges.

Note: If you have an immersion blender, use it instead of blender or food processor for easier cleanup.

Per serving: 411 calories, 14 grams protein, 2 grams fat (5% calories from fat), 0.4 gram saturated fat, 86 grams carbohydrate, no cholesterol, 287 milligrams sodium, 11 grams fiber.

Thursday: Express

Make it a quick meal tonight with leftover CHICKEN PARMESAN PASTA. Serve with packaged SALAD GREENS and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE CHUNKS are good for dessert.

Shopping List

packaged salad greens, whole-grain rolls, pineapple.

Friday: Kids

Kids will come running for MEATBALL SANDWICHES. Heat canned condensed tomato soup (thin with water, if desired) with 1/4 teaspoon each garlic powder, Italian seasoning and pepper; add a package of precooked meatballs (thaw first if frozen). Divide among hero rolls or other sandwich rolls and top with shredded part-skim mozzarella. Broil until the cheese is melted. Serve with CARROT STICKS. For dessert, how about some APPLE SLICES?

Shopping List

canned condensed tomato soup, garlic powder, Italian seasoning, pepper, packaged precooked meatballs, hero rolls, shredded part-skim mozzarella, carrot sticks, apples.

Saturday: Family Entertaining

Your family will enjoy delicious FIRE-ROASTED TOMATO SHRIMP VERACRUZ. Serve it over RICE. Add SLICED AVOCADOS garnished with reduced-fat sour cream. For dessert, enjoy MANGO SORBET and BUTTER COOKIES.

Shopping List

olive oil, uncooked medium shrimp, green onions, fresh jalapeno pepper, orange, dried thyme, canned fire-roasted diced tomatoes, rice, avocados, reduced-fat sour cream, mango sorbet, butter cookies.

FIRE-ROASTED TOMATO SHRIMP VERACRUZ

Servings: makes 4 servings

Prep time: 10 minutes, plus cleaning shrimp

Cook time: about 12 minutes

  • 1 tablespoon olive oil
  • 1 pound uncooked medium shrimp, deveined and tails removed
  • 1/4 cup sliced green onions
  • 1 fresh jalapeno pepper, seeded and finely chopped
  • 1 teaspoon orange zest (orange part only)
  • 1/2 teaspoon dried thyme
  • 1 (14.5-ounce) can fire-roasted diced tomatoes, with liquid

In a large nonstick skillet, heat oil. Add shrimp; cook 3 minutes or until opaque. Remove to a plate; keep warm. Add onions and jalapeno; cook 2 minutes. Add orange zest and thyme; cook 1 minute. Stir in tomatoes; heat to a boil. Reduce heat to low; simmer uncovered about 4 minutes, stirring occasionally. Add shrimp; cook 2 more minutes or until heated through.

Per serving: 146 calories, 17 grams protein, 5 grams fat (28% calories from fat), 0.6 gram saturated fat, 10 grams carbohydrate, 143 milligrams cholesterol, 510 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for March 14, 2021

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

Sunday: Family

Take it easy and serve the family a precooked BAKED HAM today. Add MASHED SWEET POTATOES, BROCCOLI, a SPINACH SALAD and CORNBREAD (from mix) to accompany the ham.

Indulge in APPLE-CINNAMON POCKETS for dessert: Heat oven to 425 degrees. Unroll 1 (15-ounce) package of 2 refrigerated piecrusts (on wax paper for easy cleanup) according to package directions. Cut each crust into fourths. Divide 2 (12-ounce) packages frozen cinnamon-spiced apples (defrosted) into eight portions and place in center of each crust; sprinkle with additional cinnamon if desired. Pull corners over apples, pinching to seal. Brush bundles evenly with lightly beaten egg white; place on a baking sheet and sprinkle with sugar. Bake 18 to 20 minutes or until golden. Serve warm.

Plan

Save enough ham and apple pockets for Monday.

Shopping List

precooked baked ham, sweet potatoes to mash, broccoli, fresh spinach, cornbread mix, packaged refrigerated piecrusts, frozen cinnamon-spiced apples, cinnamon (if desired), eggs, sugar.

Monday: Express

Use some of the leftover ham in TURKEY CUBAN SANDWICHES. Spread 8 slices Italian bread with Dijon mustard. Top each of 4 slices bread with 1 slice reduced-fat Swiss cheese, thin slices of leftover ham, deli sliced turkey, another slice of cheese and slices of dill pickle. Top with second slice of bread. Coat bread with cooking spray, place in a hot nonstick skillet, press down with a spatula and cook until golden brown. Turn and repeat browning.

Serve with BAKED CHIPS and a packaged GREEN SALAD. For dessert, warm the leftover APPLE POCKETS and top with light WHIPPED CREAM.

Shopping List

Italian bread, Dijon mustard, reduced-fat Swiss cheese, deli sliced turkey, sliced dill pickles, cooking spray, baked chips, packaged green salad, light whipped cream.

Tuesday: Kids

CHICKEN RICE BAKE is mild in flavor and will suit kids' taste requirements. Heat oven to 350 degrees. Mix together 2 cups uncooked jasmine rice, 1 (14-ounce) can unsalted chicken broth, 3/4 cup buttermilk, 1/2 cup dry white wine or additional chicken broth, 8 ounces sliced fresh mushrooms and 1/4 teaspoon coarse salt. Spoon mixture into a 9-by-13-inch baking dish coated with cooking spray. Place 3 1/2 pounds bone-in skinless chicken breasts and thighs in dish. Sprinkle chicken with paprika. Cover with nonstick foil; bake 1 1/2 hours or until internal temperature of thighs reaches 165 degrees. Garnish with chopped fresh parsley, if desired.

Serve with CHOPPED LETTUCE and SOFT ROLLS. ORANGE SECTIONS are good for dessert.

Plan

Save enough chicken and rice for Wednesday; save enough orange sections for Friday.

Shopping List

jasmine rice, unsalted chicken broth, buttermilk, dry white wine (if desired), sliced fresh mushrooms, coarse salt, cooking spray, bone-in skinless chicken breasts and thighs, paprika, fresh parsley (if desired), lettuce, soft rolls, orange sections.

Wednesday: Heat and Eat

Heat the leftover CHICKEN RICE BAKE, and dinner will almost be ready. Add a GREEN SALAD and WHOLE-GRAIN ROLLS on the side. Fresh or frozen BLUEBERRIES, sprinkled with a little brown sugar, will make a fine dessert.

Shopping List

salad greens, whole-grain rolls, fresh or frozen blueberries, brown sugar.

Thursday: Budget

TURKEY-COUSCOUS MEATLOAVES received gold stars at our house for their excellent flavor. Serve them with a BAKED POTATO, steamed CARROTS, a LETTUCE WEDGE and WHOLE-GRAIN BREAD. Enjoy RED AND GREEN GRAPES for dessert.

Shopping List

unsalted chicken broth, whole-wheat couscous, zucchini, red onion, rubbed (crumbled) sage, coarse salt, pepper, ground turkey breast, eggs, light brown sugar, Dijon mustard, tomato paste, lower-sodium bacon, potatoes to bake, carrots, lettuce, whole-grain bread, red and green grapes.

TURKEY-COUSCOUS MEATLOAVES

Servings: makes 6 loaves

Prep time: 15 minutes

Cook time: about 30 to 35 minutes

  • 3/4 cup unsalted chicken broth
  • 1/2 cup whole-wheat couscous
  • 1 medium coarsely grated zucchini (see Note)
  • 1/2 cup finely chopped red onion
  • 4 teaspoons rubbed (crumbled) sage
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1 1/4 to 1 1/2 pounds ground turkey breast
  • 1 egg
  • 1/4 cup light brown sugar
  • 2 tablespoons Dijon mustard
  • 2 teaspoons tomato paste
  • 3 slices lower-sodium bacon, halved

Heat oven to 400 degrees. Boil broth; stir in couscous, cover and remove from heat. Let stand 5 minutes. Transfer couscous to a large bowl, fluff with fork. Stir in zucchini, onion, sage, salt and pepper. Add turkey and egg and mix to combine. Shape into 6 loaves, each about 1 1/2 inches thick. Place on a rimmed baking sheet lined with nonstick foil. In a small bowl, mix sugar, mustard and tomato paste until blended and smooth; brush most of mixture over loaves. Lay a bacon piece diagonally over each loaf. Brush bacon with remaining mustard mixture. Bake 30 to 35 minutes or until loaves' internal temperature reaches 165 degrees. If desired, broil 1 minute to crisp bacon.

Note: I used a box shredder for the zucchini.

Per loaf: 262 calories, 29 grams protein, 4 grams fat (13% calories from fat), 1.2 grams saturated fat, 28 grams carbohydrate, 92 milligrams cholesterol, 381 milligrams sodium, 4 grams fiber.

Friday: Meatless

Forget about meat and enjoy SPICY LINGUINE WITH GARLIC AND OIL tonight. Add a ROMAINE SALAD and GARLIC BREAD. Sprinkle leftover ORANGE SECTIONS with toasted COCONUT for dessert.

Plan

Save enough coconut for Saturday.

Shopping List

coarse salt, linguine or spaghetti, extra-virgin olive oil, garlic, crushed red pepper, parsley, grated parmesan cheese, black pepper, romaine, garlic bread, coconut.

SPICY LINGUINE WITH GARLIC AND OIL

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 1 3/4 teaspoons coarse salt, divided
  • 16 ounces linguine or spaghetti
  • 1/4 cup extra-virgin olive oil
  • 5 cloves garlic, minced
  • 1/2 teaspoon crushed red pepper
  • 1/2 cup chopped parsley
  • 1/4 cup grated parmesan cheese
  • 1/4 teaspoon black pepper

Bring a large pot of water to a boil on medium high; add 1 1/4 teaspoons salt. Cook pasta according to package directions. Drain, reserving about 1/2 cup water. Return pasta with a few tablespoons of the water back to the pot. In a large skillet on medium, heat oil. Add garlic and crushed red pepper; cook, stirring frequently so as not to burn, 2 minutes. Add 1/4 cup of pasta water to skillet; cook, stirring 2 minutes to make a loose sauce. Add cooked pasta to skillet; mix together with tongs. Heat 1 minute. Remove from stove and add parsley, cheese and remaining 1/4 teaspoon salt and black pepper. Mix together one last time and serve. (Adapted from "Easy Everyday Mediterranean Cookbook," Serena Ball, MSRD and Deanna Segrave-Daly, RD; HMH.)

Per serving: 381 calories, 11 grams protein, 11 grams fat (27% calories from fat), 2 grams saturated fat, 58 grams carbohydrate, 3 milligrams cholesterol, 380 milligrams sodium, 2 grams fiber.

Saturday: Entertain the Family

Anyone would enjoy the flavors of HONEY-GINGER GRILLED SALMON. Serve with BROWN RICE, tiny frozen GREEN PEAS, an ARUGULA SALAD and BREAD STICKS. For dessert, VANILLA ICE CREAM topped with CHOCOLATE TOPPING and leftover COCONUT is a fine finish to a delicious meal.

Shopping List

orange, less-sodium soy sauce, honey, ground ginger, garlic powder, green onion, salmon fillets, brown rice, tiny frozen green peas, arugula, bread sticks, vanilla ice cream, chocolate topping.

HONEY-GINGER GRILLED SALMON

Servings: makes 4 servings

Prep time: 10 minutes; marinating time: 15 minutes to 1 hour

Cook time: 12 to 18 minutes

  • 1/3 cup fresh orange juice
  • 1/3 cup less-sodium soy sauce
  • 1/4 cup honey
  • 1 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • 1 green onion, chopped
  • 1 1/2 pounds salmon fillets

In a resealable plastic bag, combine juice, soy sauce, honey, ginger, garlic powder and onion. Add salmon; turn to coat. Refrigerate 15 minutes to 1 hour. Discard marinade, pat salmon dry with paper towels. Grill on medium-high 6 to 8 minutes per side or bake at 425 degrees for 15 to 18 minutes.

Per serving: 230 calories, 36 grams protein, 8 grams fat (31% calories from fat), 1.4 grams saturated fat, 1 gram carbohydrate, 80 milligrams cholesterol, 490 milligrams sodium, no fiber.

health

7 Day Menu Planner for March 07, 2021

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

Sunday: Family

Enjoy ONE-POT CHICKEN PARMESAN PASTA that’s bursting with flavor. Serve it with GREEN BEANS and MULTIGRAIN ROLLS. For dessert, make it a light one with a scoop of LEMON SHERBET.

Plan

Save enough sherbet for Monday.

Shopping List

olive oil, boneless skinless chicken breasts, parmesan cheese, dried Italian seasoning, garlic powder, coarse salt, canned tomato sauce, canned diced tomatoes with basil and oregano, mini penne pasta, dry red wine, sliced fresh mozzarella cheese, fresh basil, green beans, multigrain rolls, lemon sherbet.

ONE-POT CHICKEN PARMESAN PASTA

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 20 minutes

  • 2 tablespoons olive oil
  • 4 boneless skinless chicken breasts, about 1 1/4 pounds
  • 2 tablespoons shredded parmesan
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon each garlic powder and coarse salt
  • 1 (15-ounce) can tomato sauce
  • 1 (14.5-ounce) can diced tomatoes with basil and oregano
  • 1 3/4 cups water
  • 8 ounces uncooked mini penne pasta (2 cups)
  • 1/4 cup dry red wine
  • 4 slices fresh mozzarella
  • 1/4 cup each shredded parmesan and torn fresh basil for garnish

Heat oil in a large nonstick skillet on medium high heat. Season chicken with parmesan, Italian seasoning, garlic powder and salt. Cook chicken 6 minutes or until browned on both sides, turning once. Add tomato sauce, diced tomatoes with juices, water, pasta and red wine and bring to a boil. Cook 10 minutes or until chicken is cooked through and pasta is al dente. Top chicken with mozzarella slices. Reduce heat to low and cook, covered, until mozzarella is melted, about 2 minutes. Sprinkle with additional parmesan and top with basil. (Recipe adapted from SwirlsOfFlavor.com.)

Per serving: 401 calories, 32 grams protein, 11 grams fat (26% calories from fat), 3.6 grams saturated fat, 39 grams carbohydrate, 73 milligrams cholesterol, 738 milligrams sodium, 3 grams fiber.

Monday: Meatless

Skip meat tonight and enjoy SOUTHWESTERN BEAN SKILLET. Serve the easy one-dish meal with a ROMAINE SALAD and WHOLE-WHEAT ROLLS. Leftover SHERBET makes a perfect dessert.

Shopping List

frozen corn, fresh cilantro, coarse salt, green bell pepper, onion, canned chili beans, reduced-sodium canned black beans, 50% reduced-fat cheddar cheese, tomatoes, Romaine, whole-wheat rolls.

SOUTHWESTERN BEAN SKILLET

Servings: makes 4 servings

Prep time: about 10 minutes

Cook time: 10 to 15 minutes

  • 1 cup frozen corn (thawed)
  • 2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon coarse salt
  • 1/2 cup chopped green bell pepper
  • 1/4 cup chopped onion
  • 1 (15-ounce) can undrained chili beans
  • 1 (15-ounce) can rinsed reduced-sodium black beans
  • 1 cup shredded 50% reduced-fat cheddar cheese
  • 1 1/2 cup chopped tomatoes

In a large nonstick skillet, combine corn, cilantro, salt, bell pepper, onion, chili beans and black beans. Heat to boiling; reduce heat. Cover and cook 5 minutes. Uncover, simmer 5 to 10 minutes or until vegetables are tender; stir occasionally. Stir in cheese and tomatoes until cheese is melted.

Per serving: 310 calories, 20 grams protein, 6 grams fat (18 percent calories from fat), 3.5 grams saturated fat, 45 grams carbohydrate, 15 milligrams cholesterol, 569 milligrams sodium, 12 grams fiber.

Tuesday: Kids

BEEF ROTINI has kid-delicious written all over it. Cook 3/4 pound 95% lean ground beef in a large nonstick skillet on medium-high 4 minutes or until browned, stirring often. Stir in 1 3/4 cup low-sodium beef broth, 1 tablespoon Worcestershire sauce, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder and 1 cup canned diced tomatoes. Stir in 1 1/2 cups rotini (corkscrew) pasta. Reduce heat to low. Cover and cook 10 minutes, stirring often. Uncover; cook 5 more minutes or until pasta is tender. Serve with CARROT SALAD and SOFT ROLLS. For a light dessert, try PEARS.

Shopping List

lean ground beef, low-sodium beef broth, Worcestershire sauce, dried oregano, garlic powder, canned diced tomatoes, rotini pasta, carrot salad, soft rolls, pears.

Wednesday: Family

Whether you’re Irish or not, anyone can enjoy CORNED BEEF AND CABBAGE. In a 4-quart or larger slow cooker, place 1 (3- to 4-pound) beef brisket. Sprinkle with 3 tablespoons brown sugar. Cover with water. Add 6 cloves garlic, 2 bay leaves, 12 whole allspice, 1/2 teaspoon pepper, 5 halved red potatoes, 1 cup baby carrots and 2 onions, cut into wedges. Cover and cook on low 8 hours. Uncover, add 1/2 medium cabbage, cut into wedges. Cover; cook on high 30 minutes or until cabbage is tender. Serve with PICKLED BEETS and RYE BREAD. For dessert, CHUNKY APPLESAUCE is all you need.

Plan

Save enough cooked brisket, rye bread and pickled beets for Friday.

Shopping List

beef brisket, brown sugar, garlic, bay leaves, whole allspice, pepper, red potatoes, baby carrots, onions, cabbage, pickled beets, rye bread, chunky applesauce.

Thursday: Budget

SAUSAGE WITH POLENTA is a budget-friendly dish. Slice a 16- or 17-ounce tube of polenta (look in the produce section) into 12 (1/2-inch) slices. Coat both sides with cooking spray. Heat a large nonstick skillet. Cook 2 minutes on each side until slightly browned and hot. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high heat. Add 1 pound sweet Italian sausage (casings removed) and 1 small chopped onion. Cook 3 minutes, breaking up sausage with a spoon, until no longer pink. Stir in 1 (15-ounce) can rinsed cannellini beans, 1 (14.5-ounce) can no-salt-added diced tomatoes and 2 teaspoons dried basil; cook 2 minutes or until sausage is cooked and mixture is hot. For each serving, spoon one quarter of the sausage mixture over 3 slices polenta. (Adapted from Woman’s Day magazine.) Serve with COLESLAW and ITALIAN BREAD. Enjoy PINEAPPLE CHUNKS for dessert.

Shopping List

tube of polenta, cooking spray, olive oil, sweet Italian sausage, onion, canned cannellini beans, canned no-salt-added diced tomatoes, dried basil, coleslaw, Italian bread, pineapple chunks.

Friday: Heat and Eat

Use those brisket leftovers for CORNED BEEF SANDWICHES on rye bread. Slather grainy MUSTARD on the bread, layer with the corned beef and top with prepared HORSERADISH SAUCE. Serve with leftover PICKLED BEETS and deli GERMAN POTATO SALAD. How about sliced KIWIFRUIT for dessert?

Shopping List

grainy mustard, prepared horseradish sauce, deli German potato salad, kiwifruit.

Saturday: Entertaining the Family

Draw the family near for a casual (and economical) meal of LINGUINE AND SPINACH WITH GORGONZOLA SAUCE. Serve with a packaged CAESAR SALAD and CRUSTY BREAD. Spoon fresh BLUEBERRIES (or frozen and thawed) over CHEESECAKE for dessert.

Shopping List

refrigerated fettuccine, butter, flour, canned evaporated skim milk, crumbled gorgonzola cheese, coarse salt, pepper, fresh baby spinach, packaged Caesar salad, crusty bread, fresh or frozen blueberries, cheesecake.

LINGUINE AND SPINACH WITH GORGONZOLA SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 5 minutes, plus fettuccine

  • 1 (9-ounce) package refrigerated fettuccine
  • 1 tablespoon butter
  • 1 tablespoon flour
  • 1 (12-ounce) can evaporated skim milk
  • 3/4 cup crumbled gorgonzola cheese (3 ounces)
  • 1/8 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 (5- or 6-ounce) package fresh baby spinach

Cook pasta according to package directions. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add milk, stirring constantly with whisk. Increase heat to medium-high; bring to boil, stirring constantly. Reduce heat to low; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat and stir in cheese, salt and pepper. Combine the sauce, pasta and spinach; toss gently to coat.

Per serving: 384 calories, 21 grams protein, 11 grams fat (26 percent calories from fat), 7.2 grams saturated fat, 50 grams carbohydrate, 80 milligrams cholesterol, 601 milligrams sodium, 4 grams fiber.

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