health

7 Day Menu Planner for April 04, 2021

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

Sunday: Family

Make family day fuss-free with your own ROAST CHICKEN. Serve it with MASHED POTATOES WITH CAULIFLOWER. Boil 2 pounds peeled and halved Yukon Gold potatoes with 1 pound cauliflower florets until tender. Mash them together and season as you would regular mashed potatoes. Add GREEN BEANS WITH SLICED ALMONDS and POPPY SEED MUFFINS (from mix). STRAWBERRY ICE CREAM is a great dessert for family day.

Tip

Make family day fuss-free with your own ROAST CHICKEN. Serve it with MASHED POTATOES WITH CAULIFLOWER. Boil 2 pounds peeled and halved Yukon Gold potatoes with 1 pound cauliflower florets until tender. Mash them together and season as you would regular mashed potatoes. Add GREEN BEANS WITH SLICED ALMONDS and POPPY SEED MUFFINS (from mix). STRAWBERRY ICE CREAM is a great dessert for family day.

Plan

Save enough chicken and muffins for Monday and enough ice cream for Thursday.

Shopping List

chicken to roast, Yukon gold potatoes, fresh cauliflower, green beans, sliced almonds, poppy seed muffin mix, strawberry ice cream.

Monday: Heat and Eat

Use the leftover cooked chicken (or packaged cooked chicken breast strips) for CHICKEN STIR-FRY WITH YELLOW RICE. Add MIXED GREENS and WHOLE-GRAIN ROLLS. PEARS are your dessert.

Shopping List

extra-virgin olive oil, eggs, packaged cooked chicken breast strips (if needed), onion, frozen mixed vegetables (corn, carrots, peas and cut green beans), hoisin sauce, garlic, soy sauce, yellow rice mix, mixed greens, whole-grain rolls, pears.

CHICKEN STIR-FRY WITH YELLOW RICE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 tablespoon extra-virgin olive oil, divided
  • 2 eggs, lightly beaten
  • 2 (9-ounce) packages cooked chicken breast strips (or leftover chicken)
  • 1/2 medium onion, finely chopped
  • 1 1/2 cups frozen mixed vegetables (corn, carrots, peas and cut green beans), thawed
  • 1/4 cup hoisin sauce
  • 4 cloves garlic, finely chopped
  • 1 tablespoon soy sauce
  • 1 (10-ounce) package yellow rice mix

Heat 1 teaspoon oil in a large nonstick skillet on medium-high. Add eggs, swirling to coat pan in a thin layer. Cook 2 minutes without stirring until eggs are set. Using a spatula, transfer eggs to a plate; chop finely and set aside. Heat remaining oil in same skillet. Add chicken. Cook 1 minute, stirring occasionally, until slightly browned on both sides. Add onion. Cook 3 minutes or until softened. Stir in vegetables, hoisin sauce, garlic and soy sauce. Continue cooking 5 minutes, stirring occasionally, until vegetables begin to soften. Add yellow rice mix and 2 cups water and stir to combine. Bring to a boil, then reduce heat to medium-low. Simmer, covered, about 25 minutes or until the rice is tender and water is absorbed. Remove skillet from heat and gently stir reserved eggs into rice.

Per serving: 384 calories, 34 grams protein, 7 grams fat (17% calories from fat), 1.7 grams saturated fat, 45 grams carbohydrate, 134 milligrams cholesterol, 826 milligrams sodium, 2 grams fiber.

Tuesday: Budget

Pinch a few pennies with PENNE PASTA WITH TUNA for dinner tonight. Serve the economical dish with a SPINACH SALAD and GARLIC BREAD. Enjoy PLUMS for dessert.

Shopping List

penne pasta, canned tuna in olive oil, garlic, canned crushed tomatoes, pitted green olives, capers, crushed red pepper, fresh parsley, fresh spinach, garlic bread, plums.

PENNE PASTA WITH TUNA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 12 ounces penne pasta
  • 2 (5- or 6-ounce) cans tuna in olive oil
  • 4 cloves garlic, minced
  • 1 (28-ounce) can crushed tomatoes
  • 1/2 cup pitted green olives, halved
  • 2 tablespoons capers, rinsed
  • 1/4 teaspoon crushed red pepper
  • Chopped fresh parsley for garnish

Cook pasta according to directions. Meanwhile, pour 2 teaspoons oil from tuna into a large nonstick skillet and heat on medium. Add garlic and cook 1 minute or until fragrant. Stir in tomatoes, olives, capers and pepper; bring to a simmer. Reduce heat; simmer 5 minutes. Stir in tuna. Drain pasta; return to pot. Add sauce and parsley to pasta; toss and serve.

Per serving: 375 calories, 23 grams protein, 8 grams fat (19% calories from fat), 1.6 grams saturated fat, 52 grams carbohydrate, 30 milligrams cholesterol, 912 milligrams sodium, 4 grams fiber.

Wednesday: Kids

The kids will go for CHICKEN MEATBALLS. Heat oven to 450 degrees. Line a rimmed baking sheet with nonstick foil. In a large bowl, mix together 1 pound ground chicken breast, 1 cup fresh bread crumbs, 1/4 cup thinly sliced green onions, 1 teaspoon smoked paprika, 1 teaspoon minced garlic and 1/4 teaspoon coarse salt. Form into 32 balls; place on baking sheet. Bake 10 to 12 minutes or until browned and cooked through. Remove from oven. Toss with a little hot pepper sauce according to the children’s’ taste. Serve on wooden picks alongside the kids’ favorite dip.

Add OVEN FRIES (from frozen), CELERY STICKS and SOFT ROLLS. How about SLICED KIWIS for dessert?

Tip

The kids will go for CHICKEN MEATBALLS. Heat oven to 450 degrees. Line a rimmed baking sheet with nonstick foil. In a large bowl, mix together 1 pound ground chicken breast, 1 cup fresh bread crumbs, 1/4 cup thinly sliced green onions, 1 teaspoon smoked paprika, 1 teaspoon minced garlic and 1/4 teaspoon coarse salt. Form into 32 balls; place on baking sheet. Bake 10 to 12 minutes or until browned and cooked through. Remove from oven. Toss with a little hot pepper sauce according to the children’s’ taste. Serve on wooden picks alongside the kids’ favorite dip.

Add OVEN FRIES (from frozen), CELERY STICKS and SOFT ROLLS. How about SLICED KIWIS for dessert?

Plan

Save enough meatballs for Friday.

Shopping List

ground chicken breast, bread for bread crumbs, green onions, smoked paprika, garlic, coarse salt, hot pepper sauce, kids’ favorite dip, frozen oven fries, celery, soft rolls, kiwis.

Thursday: Meatless

You can’t go wrong with CHUNKY VEGETABLE CHILI for a no-meat winner. Serve it with GRILLED CHEESE SANDWICHES and a LETTUCE WEDGE. Scoop leftover ICE CREAM for dessert.

Shopping List

carrots, potatoes, onion, yellow bell pepper, chili powder, cumin, canned no-salt-added diced tomatoes, unsalted vegetable broth, canned reduced-sodium garbanzo beans, canned reduced-sodium black beans, canned no-salt-added tomato sauce, zucchini, bread and cheese for sandwiches, lettuce.

CHUNKY VEGETABLE CHILI

Servings: makes about 14 cups

Prep time: 15 minutes

Cook time: about 35 minutes

  • 5 medium carrots, chopped
  • 2 medium potatoes, diced
  • 1 medium onion, chopped
  • 1 small yellow bell pepper, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 (28-ounce) can no-salt-added diced tomatoes with liquid
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 (15- to 19-ounce) can reduced-sodium garbanzo beans, rinsed
  • 1 (15- to 19-ounce) can reduced-sodium black beans, rinsed
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 medium zucchini, cubed

Microwave the carrots, potatoes, onion and bell pepper 5 minutes on high (100% power); drain. Add microwaved vegetables to a Dutch oven along with the chili powder, cumin, tomatoes with liquid, vegetable broth, garbanzo beans, black beans and tomato sauce. Cover; bring to a boil. Reduce heat and simmer 25 minutes. Add zucchini; cover and simmer 5 minutes or until zucchini is tender. Serve warm.

Per cup: 111 calories, 5 grams protein, 1 gram fat (4% calories from fat), no saturated fat, 22 grams carbohydrate, no cholesterol, 158 milligrams sodium, 5 grams fiber.

Friday: Express

Make it a quick meal tonight with MEATBALL TACOS. Quarter and heat the leftover meatballs. Spoon into warmed taco shells. Top with salsa, 50% light shredded cheddar cheese, sour cream and sliced avocado. Serve with a packaged GREEN SALAD. Add TROPICAL FRUIT for a simple dessert.

Shopping List

taco shells, salsa, 50% light shredded cheddar cheese, sour cream, avocados, packaged green salad, tropical fruit.

Saturday: Entertain the Family

Treat the family to PESTO-CRUSTED SALMON. Heat oven to 425. Line a rimmed baking sheet with nonstick foil. Place 4 (4- to 6-ounce) salmon fillets on baking sheet. Spoon 2 teaspoons pesto onto each fillet. Top each with 1 tablespoon panko bread crumbs. Bake 10 to 15 minutes according to thickness, or until fish turns opaque.

Serve with COUSCOUS, SNOW PEAS, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, buy FRUIT TARTS.

Shopping List

salmon fillets, pesto, panko bread crumbs, couscous, snow peas, Bibb lettuce, baguette, fruit tarts.

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.

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