health

7 Day Menu Planner for April 18, 2021

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

Sunday: Family

Make family day special with GINGER PORK LOIN. Serve it topped with MANGO SALSA: In a small bowl, combine 1 peeled and finely chopped mango, 1/2 cup finely chopped red onion, 1/2 finely chopped cucumber, 2 tablespoons fresh lime juice, 1/2 teaspoon lime zest and 1/4 teaspoon cumin. Cover and let stand at least 1 hour or up to 4 hours before serving.

Add BROWN RICE, SNOW PEAS and WHOLE-GRAIN ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

Plan

Save enough pork, rice and cake for Monday.

Shopping List

orange marmalade, lemon, fresh gingerroot, garlic, Dijon mustard, less-sodium soy sauce, sesame oil, boneless pork loin, mango, red onion, cucumber, lime, cumin, brown rice, snow peas, whole-grain rolls, carrot cake.

GINGER PORK LOIN

Servings: makes 12 servings

Prep time: 15 minutes; marinating time: 4 hours to overnight

Cook time: 20 minutes per pound; standing time: 10 minutes

  • 2 tablespoons orange marmalade
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons minced fresh gingerroot
  • 2 teaspoons minced garlic
  • 2 teaspoons Dijon mustard
  • 2 teaspoons less-sodium soy sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon lemon zest
  • 1 (3- to 4-pound) boneless pork loin, well-trimmed

In a small bowl, combine all ingredients except pork; mix well. Place pork in a large resealable plastic bag; pour marinade over pork and turn to coat. Refrigerate 4 hours to overnight, turning occasionally. Heat oven to 350 degrees. Remove roast; discard marinade. Place pork on a rack in roasting pan. Bake 20 minutes per pound or until internal temperature reaches 150 degrees. Remove from oven, tent with foil and let stand 10 minutes before slicing.

Per serving: 175 calories, 23 grams protein, 8 grams fat (43% calories from fat), 2.9 grams saturated fat, 1 gram carbohydrate, 66 milligrams cholesterol, 58 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover pork for PORK AND BROCCOLI STIR-FRY. In a small bowl, mix together 1 tablespoon cornstarch, 1 tablespoon less-sodium soy sauce and 1 tablespoon dry sherry; add to 3/4 pound cooked leftover pork (cut into strips); stir to coat. In a large nonstick skillet or wok, heat 2 tablespoons canola oil on medium-high heat. Add pork mixture and stir-fry 2 minutes. Stir in 2 cloves minced garlic, 2 tablespoons minced gingerroot and 3 cups broccoli florets; stir-fry 2 minutes. Add 1/4 cup water; cover and steam 2 minutes or until broccoli is softened. Stir in 2 tablespoons hoisin sauce if desired. Serve over hot leftover RICE and add BREAD STICKS on the side. For dessert, slice the leftover CAKE.

Shopping List

cornstarch, less-sodium soy sauce, dry sherry, canola oil, garlic, fresh gingerroot, broccoli florets, hoisin sauce if desired, bread sticks.

Tuesday: Kids

Treat the kids to the ULTIMATE CHICKEN FINGERS: Heat oven to 450 degrees. Line a rimmed baking sheet with nonstick foil. In a resealable plastic bag, combine 2/3 cup reduced-fat baking mix (such as Bisquick), 1/2 cup freshly grated parmesan cheese, 1/4 teaspoon coarse salt and 1/2 teaspoon paprika. Dip 1 pound chicken tenders (several tenders at a time) into 2 lightly beaten egg whites and then toss in bag. Shake off excess coating mixture and place tenders on baking sheet coated with cooking spray. Bake 12 to 14 minutes, turning after 6 minutes.

Serve with OVEN FRIES (from frozen) and GREEN BEANS. PEACHES are your dessert.

Plan

Soak Wednesday’s black beans overnight.

Shopping List

reduced-fat baking mix (such as Bisquick), parmesan cheese, coarse salt, paprika, chicken tenders, eggs, cooking spray, frozen oven fries, green beans, peaches.

Wednesday: Meatless

BLACK BEAN CORN CHILI makes an excellent no-meat meal. Serve with a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. Enjoy PEARS for dessert.

Shopping List

dried black beans, unsalted vegetable broth, frozen sweet corn, yellow onion, canned tomato paste, garlic, agave nectar, barbecue sauce, crushed red pepper, chili powder, turmeric, cumin, red-tipped lettuce, whole-grain rolls, pears.

BLACK BEAN CORN CHILI

Servings: makes 8 servings

Prep time: 10 minutes, plus overnight soak of beans

Cook time: about 1 hour

  • 1 pound dried black beans
  • 4 cups water
  • 2 cups unsalted vegetable broth
  • 2 cups frozen sweet corn
  • 1 yellow onion, diced
  • 1 (6-ounce) can tomato paste
  • 3 cloves garlic, minced
  • 1/2 tablespoon agave nectar
  • 1 tablespoon barbecue sauce
  • 1/2 teaspoon crushed red pepper
  • 1 teaspoon chili powder
  • 1/2 teaspoon turmeric
  • 1 teaspoon cumin

Soak black beans overnight in a pot filled with water. Discard water. Place drained, soaked beans in a large pot. Add remaining ingredients. Bring to a simmer and then reduce heat to medium. Cook for about 60 to 70 minutes, until chili is thick and beans are tender. Serve warm.

Per serving: 263 calories, 13 grams protein, 1 gram fat (2% calories from fat), no saturated fat, 50 grams carbohydrate, no cholesterol, 139 milligrams sodium, 7 grams fiber.

Thursday: Express

FETTUCCINE WITH CHERRY TOMATOES will be on the table in no time. Cook a 9-ounce package refrigerated fettuccine according to directions; drain and return it to pot. To pot, add 1/2 cup freshly grated parmesan cheese, 2 tablespoons olive oil and 1 (6- to 10-ounce) package refrigerated cooked chicken breast strips. Return pot to low heat; toss to coat and heat through. Remove from heat. Stir in 1 pint cherry tomatoes (halved) and 1/2 cup pitted ripe olives (halved). Season with coarse salt and pepper to taste; toss again and serve.

Add a packaged GREEN SALAD and GARLIC BREAD. Fresh TROPICAL FRUIT is a light dessert.

Shopping List

refrigerated fettuccine, parmesan cheese, olive oil, refrigerated cooked chicken breast strips, cherry tomatoes, pitted ripe olives, coarse salt, pepper, packaged green salad, garlic bread, fresh tropical fruit.

Friday: Budget

For a low-cost meal, try this upscale tuna salad and make TUNA PANINIS: In a medium bowl, combine 3 tablespoons minced red onion, 3 tablespoons low-fat mayonnaise, 1 teaspoon lemon zest, 1/4 teaspoon crushed fennel seeds, 1/4 teaspoon pepper, 3 slices cooked and crumbled bacon and 2 (5-ounce) cans albacore tuna in water, drained and flaked. Mix well and spread on 4 slices sourdough bread. Top tuna with 1 slice provolone cheese and another slice of bread. Heat a large skillet on medium high; lightly coat each sandwich with cooking spray. Grill sandwiches until lightly browned, pressing flat with another heavy skillet throughout cooking time (see TIP). Halve sandwiches and serve.

Add BAKED CHIPS and APPLE SLICES. Enjoy a SUGAR COOKIE for dessert.

Shopping List

red onion, low-fat mayonnaise, lemon, fennel seeds, pepper, bacon, canned albacore tuna in water, sourdough bread, provolone cheese, cooking spray, baked chips, apples, sugar cookies.

Saturday: Entertain the Family

DIJON CHICKEN has a great flavor for special guests. Serve it with MASHED POTATOES to catch the sauce and add SUGAR SNAP PEAS, a ROMAINE SALAD and a BAGUETTE on the side. For a special dessert, enjoy KEY LIME PIE.

Shopping List

boneless skinless chicken cutlets, coarse salt, black pepper, olive oil, red bell pepper, sweet onion, low-sodium chicken broth, flour, Dijon mustard, potatoes to mash, sugar snap peas, romaine, baguette, key lime pie.

DIJON CHICKEN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 6 boneless skinless chicken cutlets (about 1 1/2 pounds)
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 medium red bell pepper, cut into thin strips
  • 1 medium sweet onion, chopped
  • 1 3/4 cups low-sodium chicken broth
  • 3 tablespoons flour
  • 3 tablespoons Dijon mustard

Sprinkle chicken with salt and pepper. Heat oil in a large nonstick skillet on medium. Add chicken and cook 2 to 3 minutes on each side or until lightly browned. Remove chicken to plate; cover to keep warm. Add bell pepper to skillet along with onion; cook 5 to 6 minutes or until softened. Return chicken and accumulated liquid to skillet. Whisk together broth, flour and mustard; pour over chicken. Cover, reduce heat to low and simmer 10 minutes or until chicken is cooked through; serve.

Per serving: 190 calories, 26 grams protein, 6 grams fat (28% calories from fat), 1 gram saturated fat, 7 grams carbohydrate, 73 milligrams cholesterol, 401 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for April 11, 2021

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

Sunday: Family

These DIJON STEAK KEBABS make a delicious meal for family day. In a small bowl, combine 2 tablespoons water, 2 tablespoons red wine vinegar, 2 tablespoons coarse-grain Dijon mustard, 2 cloves minced garlic, 2 teaspoons canola oil and 1/2 teaspoon coarsely ground black pepper. Place the marinade and 1 pound boneless beef round tip steak (1 inch thick, cut into 1 1/2-inch pieces) in a resealable plastic bag. Turn to coat. Refrigerate 6 to 24 hours. Remove beef, discard marinade and pat beef dry. Thread beef on 4 metal skewers; grill 8 to 10 minutes for medium-rare to medium doneness.

Serve the kebabs over packaged LONG GRAIN AND WILD RICE. Steam some fresh BROCCOLI, and add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS to your meal. CLAFOUTIS OF CHERRIES AMANDINE for dessert is extra-special and absolutely delicious.

Shopping List

red wine vinegar, coarse-grain Dijon mustard, garlic, canola oil, black pepper, boneless beef round tip steak, packaged long grain and wild rice, fresh broccoli, mixed greens, whole-grain rolls, bag frozen pitted cherries (or about 1 1/2 pounds fresh), cherry preserves, unskinned almonds, granulated sugar, cornstarch, unsalted butter, eggs, dark rum, powdered sugar.

CLAFOUTIS OF CHERRIES AMANDINE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 40 minutes

  • 1 (20-ounce) bag frozen pitted cherries (or about 1 1/2 pounds fresh, pitted)
  • 2/3 cup cherry preserves
  • 1 cup unskinned almonds
  • 1/2 cup granulated sugar
  • 1 tablespoon cornstarch
  • 2 tablespoons unsalted butter, melted
  • 2 eggs
  • 2 tablespoons dark rum
  • Powdered sugar for dusting
  • Heat oven to 375 degrees. Place the cherries in a gratin dish (about 1 1/2 inches deep and 10 inches in diameter). Add the preserves, mix and set aside.
  • For the frangipane (see NOTE): Place almonds, sugar and cornstarch in a food processor and process to a powder. Add melted butter, eggs and rum; process for a few seconds until well mixed.
  • Pour the frangipane mixture over the cherries; mix gently. Place dish on a cookie sheet and bake 40 minutes or until top is browned and custard is cooked through. Allow to cool to lukewarm. Dust with powdered sugar and serve. (Adapted from "Jacques Pepin Quick & Simple," HMH.)

NOTE: Frangipane is a French pastry made with egg yolks, flour, butter and milk, similar to choux pastry.

Per serving: 311 calories, 6 grams protein, 14 grams fat (38% calories from fat), 3 grams saturated fat, 42 grams carbohydrate, 54 milligrams cholesterol, 23 milligrams sodium, 3 grams fiber.

Monday: Budget

CHICKEN, TOMATO AND BARLEY STEW is just right for a low-cost, flavorful meal. Serve with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, try fresh PINEAPPLE CHUNKS.

Plan

Save enough of the chicken stew for Tuesday.

Shopping List

jar no-salt-added or regular marinara sauce, red wine vinegar, cumin, cinnamon, bone-in skinless chicken thighs, quick-cooking barley, unsalted chicken broth, onion, raisins, fresh zucchini, lettuce wedge, whole-grain bread, fresh pineapple.

CHICKEN, TOMATO AND BARLEY STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 4 to 5 hours on low; 30 minutes on high

  • 1 (26-ounce) jar no-salt-added or regular marinara sauce
  • 2 tablespoons red wine vinegar
  • 1 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 2 pounds bone-in skinless chicken thighs, well-trimmed
  • 3/4 cup quick-cooking barley
  • 2 cups unsalted chicken broth
  • 2/3 cup finely chopped onion
  • 1/2 cup raisins
  • 2 medium fresh zucchini, diced

In a 4-quart or larger slow cooker, stir marinara sauce, vinegar, cumin and cinnamon together. Mix in chicken, barley, broth, onion and raisins. Cover and cook on low 4 to 5 hours. Stir in zucchini, turn cooker to high and cook 30 minutes or until zucchini is tender.

Per serving: 333 calories, 26 grams protein, 10 grams fat (27% calories from fat), 2.5 grams saturated fat, 36 grams carbohydrate, 77 milligrams cholesterol, 191 milligrams sodium, 4 grams fiber.

Tuesday: Heat and Eat

Use Monday’s leftovers for STUFFED PEPPERS. Core, cover and microwave any color bell peppers upside down in a baking dish, 1 minute on high for each pepper. Heat the leftover chicken stew and stuff the peppers. Top with crumbled Greek feta cheese.

Serve with BUTTERED NOODLES, GREEN BEANS and CRUSTY ROLLS. APPLE SLICES are your dessert.

Shopping List

any color bell pepper, crumbled Greek feta cheese, butter, noodles, green beans, crusty rolls, apples.

Wednesday: Meatless

Skip meat tonight for VEGETABLE CURRY. Serve it with BASMATI RICE, a SPINACH SALAD and BREAD STICKS. For an easy dessert, enjoy RED AND GREEN GRAPES.

Shopping List

light coconut milk, flour, red curry paste, onion, Yukon gold potatoes, butternut squash, cauliflower, canned reduced-sodium chickpeas, red bell pepper, frozen green peas, fresh cilantro, basmati rice, fresh spinach, bread sticks, red and green grapes.

VEGETABLE CURRY

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 4 to 5 hours

  • 1 (14-ounce) can light coconut milk
  • 1/4 cup flour
  • 1/2 cup water
  • 3/4 to 1 1/2 tablespoons red curry paste (see NOTE)
  • 1 medium onion, chopped
  • 8 ounces Yukon gold potatoes, cut into 1-inch pieces
  • 4 cups butternut squash, cut into 1- to 1 1/2-inch chunks
  • 4 cups cauliflower florets
  • 1 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 cup frozen green peas, thawed
  • Chopped fresh cilantro for garnish

In a small bowl, whisk together coconut milk, flour, water and curry paste; set aside. In a 4-quart or larger slow cooker, add all ingredients except green peas and cilantro; mix well. Pour coconut milk mixture over all. Cover and cook 4 to 5 hours on low or until vegetables are tender. Stir in peas and cilantro and cook 2 more minutes. Serve warm.

NOTE: For tender mouths, use less curry paste.

Per serving: 235 calories, 8 grams protein, 5 grams fat (17% calories from fat), 2.3 grams saturated fat, 43 grams carbohydrate, no cholesterol, 297 milligrams sodium, 8 grams fiber.

Thursday: Kids

CHICKEN TACO PIE is just right for the kids tonight. Heat oven to 400 degrees. Coat a 10-inch glass pie plate with cooking spray. Combine 2 cups cooked diced chicken, 1/2 cup finely chopped onion and 2 tablespoons less-sodium taco seasoning mix (from packet). Scatter in pie plate. Mix together 1 cup baking mix (such as Bisquick), 1 cup 1% milk and 2 eggs with a fork until blended. Pour into pie plate. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with 1 cup shredded 50% light cheddar cheese; bake 1 to 2 minutes longer or until cheese melts. Garnish with chopped lettuce, diced tomatoes and reduced-fat sour cream. Serve with steamed CARROTS. PLUMS are your dessert.

Shopping List

cooking spray, cooked chicken, onion, less-sodium taco seasoning mix, baking mix (such as Bisquick), 1% milk, eggs, shredded 50% light cheddar cheese, lettuce, tomatoes, reduced-fat sour cream, carrots, plums.

Friday: Express

TUSCAN TOMATO SOUP hits the spot for a quick meal. In a food processor or blender, combine 1 (24- to 26-ounce) jar no-salt-added or regular marinara sauce, 1 (15- to 19-ounce) can rinsed reduced-sodium cannellini beans, 1 (7-ounce) jar drained roasted red peppers, 2 tablespoons extra-virgin olive oil and 1 clove garlic; process until smooth. Pour into a medium saucepan; add 1 3/4 cups unsalted chicken broth. Bring to a simmer. Remove from heat; stir in 1/4 cup fresh basil leaves (cut into strips) and serve.

Add a deli EGG SALAD SANDWICH on whole-grain bread with lettuce. Munch on OATMEAL COOKIES for dessert.

Shopping List

jar no-salt-added or regular marinara sauce, canned reduced-sodium cannellini beans, jar roasted red peppers, extra-virgin olive oil, garlic, unsalted chicken broth, fresh basil, deli egg salad, whole-grain bread, lettuce, oatmeal cookies.

Saturday: Family Entertaining

Your family will enjoy CORIANDER-CRUSTED PORK TENDERLOIN. Heat oven to 425 degrees. Spread Dijon mustard over a (1- to 1 1/4-pound) pork tenderloin. Sprinkle with 1 tablespoon crushed coriander seeds, 1 teaspoon crushed black peppercorns and 1/2 teaspoon coarse salt, pressing into the mustard. Bake 20 minutes in a foil-lined roasting pan or until internal temperature reaches 150 degrees. Remove from oven; tent with foil and let stand 5 minutes before slicing.

Serve with BROWN RICE tossed with toasted walnuts and golden raisins, fresh ASPARAGUS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. A slice of CHOCOLATE LAYER CAKE is a fine finish.

Shopping List

Dijon mustard, pork tenderloin, coriander seeds, black peppercorns, coarse salt, brown rice, walnuts, golden raisins, fresh asparagus, Boston lettuce, sourdough bread, chocolate layer cake.

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

By using the cauliflower with the potatoes, you decrease the calories by one-third.

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

You can substitute regular ground chicken for the chicken breast, but you will increase the calories because ground chicken is usually ground dark meat, which is higher in calories and fat.

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.

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