health

7 Day Menu Planner for March 28, 2021

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

Sunday: Family

Gather the family for an Easter celebration with ROAST LEG OF LAMB on the menu. Heat oven to 425 degrees. Mix together 1/4 cup white vinegar, 1 1/2 teaspoons coarse salt, 1 teaspoon pepper and 1 teaspoon dry mustard. Rub all over 1 (4- to 5-pound) well-trimmed, bone-in leg of lamb. Place in a shallow roasting pan on a rack. Bake 45 minutes; reduce temperature to 375 degrees and bake 20 minutes or until thermometer inserted in thickest part registers 155 degrees. Remove from oven; let stand 20 minutes before slicing.

Serve the lamb with ROSEMARY ROASTED POTATOES, ONIONS AND BABY CARROTS, a ROMAINE SALAD and DINNER ROLLS. For dessert, NO-BAKE RASPBERRY LEMON THYME TARTLETS couldn't be easier.

Tip

Gather the family for an Easter celebration with ROAST LEG OF LAMB on the menu. Heat oven to 425 degrees. Mix together 1/4 cup white vinegar, 1 1/2 teaspoons coarse salt, 1 teaspoon pepper and 1 teaspoon dry mustard. Rub all over 1 (4- to 5-pound) well-trimmed, bone-in leg of lamb. Place in a shallow roasting pan on a rack. Bake 45 minutes; reduce temperature to 375 degrees and bake 20 minutes or until thermometer inserted in thickest part registers 155 degrees. Remove from oven; let stand 20 minutes before slicing.

Serve the lamb with ROSEMARY ROASTED POTATOES, ONIONS AND BABY CARROTS, a ROMAINE SALAD and DINNER ROLLS. For dessert, NO-BAKE RASPBERRY LEMON THYME TARTLETS couldn't be easier.

Plan

Save enough lamb and tartlets and prepare extra vegetables for Monday.

Shopping List

white vinegar, coarse salt, pepper, dry mustard, bone-in leg of lamb, fresh rosemary, potatoes, onions and baby carrots to roast, olive oil, romaine, dinner rolls, seedless raspberry jam, fresh thyme, packaged mini phyllo shells, lemon pie filling or lemon curd, fresh raspberries.

NO-BAKE RASPBERRY LEMON THYME TARTLETS

Servings: makes 15 mini tartlets

Prep time: about 10 minutes

  • 3 tablespoons seedless raspberry jam
  • 1/4 teaspoon minced fresh thyme leaves
  • 1 (1.9-ounce) package mini phyllo shells
  • 1/2 cup lemon pie filling or lemon curd
  • 15 fresh raspberries
  • Additional fresh thyme leaves for garnish

In a small bowl, combine jam and thyme leaves. Arrange phyllo shells on serving platter. Divide jam evenly among shells. Top with pie filling or lemon curd and a raspberry. Garnish with thyme leaves. Refrigerate until serving time.

Per serving: 40 calories, no protein, 1 gram fat (24% calories from fat), no saturated fat, 8 grams carbohydrate, no cholesterol, 23 milligrams sodium, no fiber.

Monday: Heat and Eat

Make LAMB SANDWICHES with Sunday's leftovers. Spread goat cheese on whole-grain bread and layer lamb slices and drained roasted red peppers over it. Top with second slice of bread. Alongside, heat the leftover ROSEMARY VEGETABLES. Leftover TARTLETS make an easy dessert.

Shopping List

goat cheese, whole-grain bread, roasted red peppers.

Tuesday: Express

We had TORTELLINI SOUP on the table in no time: Bring 8 cups chicken broth to a boil. Add 2 teaspoons canola oil to broth and about 1 pound frozen cheese tortellini; boil 10 to 12 minutes. Add 1 to 1 1/2 cups cooked chopped chicken breast (or canned chicken breast) and 10 ounces fresh baby spinach. Heat through and serve.

Add a packaged GREEN SALAD and BREAD STICKS. Try SLICED KIWIS for dessert.

Shopping List

chicken broth, canola oil, frozen cheese tortellini, cooked chopped or canned chicken breast, fresh baby spinach, packaged green salad, bread sticks, kiwis.

Wednesday: Kids

Watch the kids lap up GRILLED CHICKEN "PIZZA." Coat both sides of 10 (8-inch) tortillas with cooking spray; place on a baking sheet. Broil until slightly toasted; turn and toast other side. Heat oven to 350 degrees. In a medium bowl, combine 1 (10-ounce) can drained mild no-salt-added diced tomatoes and green chilies and 1 (16-ounce) can vegetarian refried beans. On each of 5 tortillas, spread 1/4 cup tomato-bean mixture. Top with 2 tablespoons (1 cup total) cooked chopped chicken breast and 1/4 cup (2 1/2 cups total) shredded 50% light cheddar cheese, then another tortilla. Repeat layering, ending with cheese. Bake 20 minutes or until heated through. Top with lettuce and chopped red bell pepper.

For dessert, top VANILLA ICE CREAM with warmed BUTTERSCOTCH SAUCE.

Shopping List

tortillas, cooking spray, canned mild no-salt-added diced tomatoes and green chilies, canned vegetarian refried beans, cooked chicken breast, shredded 50% light cheddar cheese, lettuce, red bell pepper, vanilla ice cream, butterscotch sauce.

Thursday: Budget

We all love low-cost and delicious food, and BROWN RICE WITH CANADIAN BACON AND APPLES is a good example. In a medium saucepan, combine 1 cup apple juice, 1 1/4 cups water, 1 cored, peeled and diced Golden Delicious apple, 1/4 cup raisins, 1 tablespoon butter, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Bring to a boil; add 1 cup uncooked brown rice and sliced white part of 4 green onions, reserving green parts. Return to boiling. Reduce heat, cover and simmer 30 to 45 minutes or until rice is tender and liquid is absorbed. Remove from heat; stir in 6 ounces chopped Canadian bacon and sliced green part of green onions. Cover and let stand 5 minutes.

Add a SPINACH SALAD and RYE BREAD. PLUMS are dessert.

Tip

We all love low-cost and delicious food, and BROWN RICE WITH CANADIAN BACON AND APPLES is a good example. In a medium saucepan, combine 1 cup apple juice, 1 1/4 cups water, 1 cored, peeled and diced Golden Delicious apple, 1/4 cup raisins, 1 tablespoon butter, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Bring to a boil; add 1 cup uncooked brown rice and sliced white part of 4 green onions, reserving green parts. Return to boiling. Reduce heat, cover and simmer 30 to 45 minutes or until rice is tender and liquid is absorbed. Remove from heat; stir in 6 ounces chopped Canadian bacon and sliced green part of green onions. Cover and let stand 5 minutes.

Add a SPINACH SALAD and RYE BREAD. PLUMS are dessert.

Shopping List

apple juice, Golden Delicious apple, raisins, butter, coarse salt, pepper, brown rice, green onions, Canadian bacon, fresh spinach, rye bread, plums.

Friday: Meatless

How about slow-cooker BLACK BEAN AND CORN SOUP for a no-meat dinner? Serve it with a LETTUCE AND TOMATO SALAD and WHOLE-GRAIN ROLLS. For dessert, CHUNKY APPLESAUCE is easy.

Shopping List

dry black beans, frozen whole-kernel corn, onion, garlic, cumin, coarse salt, ground coriander, hot pepper sauce, canned stewed tomatoes, medium salsa, lettuce, tomatoes, whole-grain rolls, chunky applesauce.

BLACK BEAN AND CORN SOUP

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: beans: 10 minutes, standing time: 1 hour; soup: 8 to 10 hours on low, 4 to 5 hours on high

  • 1 pound dry black beans
  • 1 (10-ounce) package frozen whole-kernel corn
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon cumin
  • 1 teaspoon coarse salt
  • 1 teaspoon ground coriander
  • 1/4 to 1/2 teaspoon hot pepper sauce
  • 4 cups boiling water
  • 1 (14 1/2-ounce) can stewed tomatoes, with liquid
  • 2 cups medium salsa

Rinse beans; place in large saucepan. Add enough water to cover by 2 inches. Bring to a boil; reduce heat. Simmer, uncovered, 10 minutes. Remove from heat. Cover; let stand 1 hour. Drain and rinse beans. In a 4-quart or larger slow cooker, combine the beans, corn, onion, garlic, cumin, salt, coriander and hot pepper sauce. Pour boiling water over all. Cover and cook on low for 8 to 10 hours or on high 4 to 5 hours. To serve, mash beans slightly to thicken. Stir in tomatoes with liquid. Serve with salsa on the side.

Per serving: 271 calories, 13 grams protein, 1 gram fat (2% calories from fat), no saturated fat, 52 grams carbohydrate, no cholesterol, 868 milligrams sodium, 7 grams fiber.

Saturday: Family Entertaining

A French friend gave me this recipe for CHICKEN PROVENCAL, and it's a keeper.

Serve it with BAKED MASHED POTATOES: Heat oven to 425 degrees. Prepare mashed potatoes using 1% milk and reduced-fat sour cream for the liquid. Spoon into a baking dish and top with shredded 50% light cheddar cheese. Bake 5 minutes or until cheese is melted.

Add TINY GREEN PEAS (from frozen) WITH FRESH SLICED MUSHROOMS and a MIXED GREEN SALAD. For dessert, serve ORANGE SECTIONS WITH GRAND MARNIER. (Toss peeled, sectioned oranges with a little orange-flavored liqueur. Serve topped with shaved semisweet chocolate.)

TIPS: Make the potatoes a day ahead and reheat in the microwave on high (100% power), 1 minute per cup of potatoes. Add the cheese and broil until cheese melts. Make the chicken a day ahead for flavors to blend.

Shopping List

olive oil, coarse salt, whole black peppercorns, dry red wine, fresh rosemary, bone-in skinless chicken legs and thighs, garlic, light brown sugar, tomato paste, potatoes to mash, 1% milk, reduced-fat sour cream, 50% light cheddar cheese, frozen tiny green peas, fresh mushrooms, mixed greens, oranges, Grand Marnier or other orange-flavored liqueur, semisweet chocolate.

CHICKEN PROVENCAL

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 1 hour; standing time: 30 minutes

  • 3 tablespoons olive oil
  • 1 teaspoon coarse salt
  • 2 teaspoons whole black peppercorns
  • 1 (25-ounce) bottle dry red wine, divided
  • 6 sprigs fresh rosemary
  • 6 bone-in skinless chicken legs
  • 6 bone-in skinless chicken thighs, trimmed
  • 8 to 10 whole cloves garlic
  • 2 to 3 tablespoons light brown sugar
  • 3 tablespoons tomato paste

Heat oil in Dutch oven on low for 2 minutes or until warm. Sprinkle with salt, peppercorns, 1 cup wine and the rosemary. Place chicken in pan; increase heat to medium and cook 5 minutes. Turn and cook 5 more minutes. Add garlic and remaining wine. Bring to a simmer and cook 45 to 50 minutes, partially covered. Meanwhile, in a small bowl, combine brown sugar and tomato paste; mix well. Stir into pan and bring to a boil; remove from heat and cover. Let stand 30 minutes to develop flavors. Serve immediately (with pan sauce) or refrigerate until the next day.

Per serving: 508 calories, 57 grams protein, 24 grams fat (44% calories from fat), 5.8 grams saturated fat, 5 grams carbohydrate, 309 milligrams cholesterol, 481 milligrams sodium, no fiber.

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.

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