health

7 Day Menu Planner for May 09, 2021

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

Sunday: Family

For a delicious dinner on family day, prepare your own ROASTED CHICKEN. Alongside, add CREAMED ONION BAKE, PARSLEY BUTTERED BABY CARROTS, a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a LEMON PIE for dessert.

Plan

Save enough chicken and pie for Monday.

Shopping List

chicken to roast, butter, cornbread stuffing, fresh parsley, onions, canned condensed reduced-fat reduced-sodium cream of mushroom soup, 1% milk, frozen tiny green peas, 50% light sharp cheddar cheese, baby carrots, fresh spinach, whole-grain rolls, lemon pie.

CREAMED ONION BAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 4 tablespoons butter, divided
  • 1 1/2 cups cornbread stuffing
  • 2 tablespoons chopped fresh parsley
  • 3 onions, halved and cut into slices
  • 1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream of mushroom soup
  • 1/4 cup 1% milk
  • 1 cup frozen tiny green peas
  • 1 cup shredded 50% light sharp cheddar cheese

Heat half the butter in a 1-quart pan on medium heat until melted. Remove pan from heat. To butter, add stuffing and parsley; mix lightly and set pan aside. Heat remaining butter in a large nonstick skillet on medium. Add onions and cook 6 minutes or until softened. Stir in soup, milk and peas. Spoon soup mixture into a 2-quart shallow baking dish. Sprinkle with cheese and stuffing mixture. Bake 30 minutes or until hot and bubbling.

Per serving: 176 calories, 6 grams protein, 10 grams fat (50% calories from fat), 6 grams saturated fat, 16 grams carbohydrate, 26 milligrams cholesterol, 304 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Turn Sunday's entree into a savory QUICK GREEN CHICKEN CHILI. Serve over RICE. Add SLICED AVOCADO ON SHREDDED LETTUCE. For dessert, slice the leftover PIE.

Tip

I added an extra can of white chili beans, a small can of corn and extra salsa to the chili, with good results.

Plan

Save enough chili and cook extra rice for Wednesday.

Shopping List

canola oil, onion, pepper, coarse salt, garlic, cumin, unsalted chicken broth, canned reduced-sodium cannellini beans, tomatillo salsa, cooked chicken, cilantro, lime wedges, reduced-fat sour cream, tortilla chips, rice, avocado, lettuce.

QUICK GREEN CHICKEN CHILI

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 tablespoon canola oil
  • 3/4 teaspoon pepper
  • 1 medium onion, finely chopped
  • 1/2 teaspoon coarse salt
  • 3 cloves garlic, minced
  • 2 teaspoons cumin
  • 4 cups unsalted chicken broth
  • 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
  • 1 cup tomatillo salsa
  • 3 cups shredded cooked chicken
  • 1 cup chopped fresh cilantro
  • Lime wedges, reduced-fat sour cream and tortilla chips for garnish

Heat oil in Dutch oven over medium heat. Add onion, pepper and salt; cook about 5 minutes or until softened. Stir in garlic and cumin; cook about 1 minute or until fragrant. Stir in broth, beans and salsa; bring to a simmer and cook 10 minutes or until flavors blend. Using back of wooden spoon, mash some of beans against side of pot until slightly thickened. Stir in chicken and cilantro and cook 2 minutes or until heated through. Stir and serve with garnishes. (Adapted from "The Chicken Bible," America’s Test Kitchen.)

Per serving: 440 calories, 41 grams protein, 9 grams fat (21% calories from fat), 1.6 grams saturated fat, 39 grams carbohydrate, 89 milligrams cholesterol, 1,335 milligrams sodium, 9 grams fiber.

Tuesday: Kids

HOT DOG HEAVEN is every kid’s dream. Heat oven to 350 degrees. Prepare 1 1/3 cup dehydrated mashed potatoes according to directions but without salt. Stir in 1/4 cup sweet pickle relish, 2 tablespoons low-fat mayonnaise, 1 teaspoon instant minced onion and 2 teaspoons yellow mustard. Spread mixture in an ungreased 1-quart casserole. Arrange 4 to 6 lowest-fat lowest-sodium hot dogs (cut in half lengthwise, then crosswise) around edge of mashed potatoes by standing them like fence posts. Bake 25 to 30 minutes or until center is hot.

Serve with VEGETARIAN BAKED BEANS, RED BELL PEPPER STRIPS and any VEGETABLE DIP. KIWIS are dessert.

Shopping List

dehydrated mashed potatoes, sweet pickle relish, low-fat mayonnaise, instant minced onion, yellow mustard, lowest-fat lowest-sodium hot dogs, vegetarian baked beans, red bell pepper, vegetable dip, kiwis.

Wednesday: Heat and Eat

The leftover CHILI will be even better tonight as the flavors will have blended. Serve it with leftover RICE and a MIXED GREEN SALAD. Make CORNBREAD from a mix. Enjoy FRESH PINEAPPLE CHUNKS for dessert.

Shopping List

mixed greens, cornbread mix, fresh pineapple chunks.

Thursday: Express

Pan-fry a HAM STEAK for a quick meal. Serve it with refrigerated MASHED SWEET POTATOES, frozen PEAS AND CARROTS (tossed with chopped fresh parsley), MIXED GREENS and leftover CORNBREAD. APPLE SLICES are good for dessert.

Tip

If you have peas and carrots leftover from earlier meals this week, use them instead of the frozen combination.

Shopping List

ham steak, refrigerated mashed sweet potatoes, frozen peas and carrots, fresh parsley, mixed greens, apples.

Friday: Meatless

Skip meat for NOODLE SOUP WITH KALE AND WHITE BEANS. In a Dutch oven, cook 3 medium chopped carrots and 1 chopped onion in 1 tablespoon extra-virgin olive oil on medium heat for 10 minutes or until soft and golden brown; remove to a bowl and wipe pot if necessary. Heat another tablespoon oil on medium-high in same pot. Add 1 cup broken (2- or 3-inch pieces) angel hair pasta and cook 3 or 4 minutes or until dark golden brown; stir often. Add 8 cups unsalted chicken broth and stir. Scrape bottom of pan to release any pasta stuck on pot. Add the carrots and onions, 6 cups roughly chopped fresh kale (ribs removed), 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 3 tablespoons fresh lime juice and 1/4 teaspoon pepper. Bring to a boil; reduce heat to medium-low and simmer 8 to 10 minutes or until vegetables are softened. Remove from heat; stir in 1/4 cup chopped cilantro. Before serving, add more lime juice and pepper if desired.

Serve with a LETTUCE WEDGE with chopped hard-cooked egg garnish and CRACKERS. STRAWBERRY ICE CREAM is a cool dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

carrots, onion, extra-virgin olive oil, angel hair pasta, unsalted chicken broth, fresh kale, canned reduced-sodium cannellini beans, limes, pepper, cilantro, lettuce, eggs, crackers, strawberry ice cream.

Saturday: Easy Entertaining

LENTIL SALAD WITH SEARED SHRIMP will impress your family. Serve the combo with a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, CHOCOLATE WAFER COOKIES and leftover STRAWBERRY ICE CREAM go well together.

Shopping List

lentils, celery, onion, carrot, garlic, bay leaf, fresh thyme, large uncooked shrimp, extra-virgin olive oil, flatleaf parsley, sherry vinegar, Dijon mustard, coarse salt, pepper, bibb lettuce, baguette, chocolate wafer cookies.

LENTIL SALAD WITH SEARED SHRIMP

Servings: makes 4 servings

Prep time: 25 minutes

Cook time: less than 5 minutes, plus lentils; standing time: 15 minutes

  • 8 ounces lentils, picked over and rinsed
  • 2 large ribs celery, finely chopped
  • 1 medium onion, chopped
  • 1 large carrot, finely chopped
  • 2 cloves garlic, pressed
  • 1 bay leaf
  • 3 cups water
  • 4 sprigs fresh thyme, divided, plus extra for garnish
  • 8 extra-large (16- to 20-count) or 16 large shrimp, shelled and deveined
  • 3 tablespoons extra-virgin olive oil, divided
  • 1/2 cup finely chopped and packed fresh flatleaf parsley leaves
  • 2 tablespoons sherry vinegar
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper

In a 4-quart saucepan, combine lentils, celery, onion, carrot, garlic, bay leaf, water and 3 sprigs thyme. Heat to boiling on medium-high. Reduce heat to medium low; cover and simmer 25 to 35 minutes or until lentils are tender. Meanwhile, from remaining thyme sprig, remove leaves and finely chop; discard stem. In medium bowl, combine shrimp, 1 tablespoon oil and chopped thyme. Let stand 15 minutes while lentils simmer. Heat a large nonstick skillet to medium-high. Add shrimp in a single layer and cook 1 to 2 minutes or until browned. Turn; cook 2 minutes longer or until shrimp are opaque throughout. Drain lentil mixture; transfer to large bowl. Remove and discard bay leaf and thyme stems. Toss lentil mixture with parsley, vinegar, mustard and remaining olive oil, along with the salt and pepper. Divide lentil mixture among serving plates; top each serving with shrimp; garnish with thyme sprig.

Per serving: 344 calories, 24 grams protein, 11 grams fat (28% calories from fat), 1.5 grams saturated fat, 41 grams carbohydrate, 71 milligrams cholesterol, 338 milligrams sodium, 9 grams fiber.

health

7 Day Menu Planner for May 02, 2021

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

Sunday: Family

Show Mother you learned your lessons well and prepare her favorite -- FRENCH TOAST (see TIP). Add this delicious STRAWBERRY BABY GREENS SALAD WITH BUTTERY SPICED PECANS AND STRAWBERRY BASIL BALSAMIC VINAIGRETTE alongside. Serve with CANADIAN BACON. End the celebration with MOTHER'S DAY CUPCAKES.

Shopping List

ingredients for your French toast (or frozen), butter, cinnamon, cumin, coarse salt, chipotle chili pepper, pecans, olive oil, strawberry preserves, white balsamic vinegar, fresh basil, black pepper, baby greens, strawberries, red onion, Canadian bacon, Mother's Day cupcakes.

STRAWBERRY BABY GREENS SALAD WITH BUTTERY SPICED PECANS AND STRAWBERRY BASIL BALSAMIC VINAIGRETTE

Servings: makes 10 cups

Prep time: 15 minutes

Cook time: about 3 minutes

  • 1 tablespoon butter
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coarse salt, divided
  • 1/8 teaspoon chipotle chili pepper
  • 1 cup pecans
  • 1/4 cup olive oil
  • 3 tablespoons strawberry preserves
  • 2 tablespoons white balsamic vinegar
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon black pepper
  • 8 cups baby greens
  • 8 strawberries, trimmed and quartered, about 1 cup
  • 1/4 cup thinly sliced red onion

In medium nonstick skillet over medium heat, melt butter. Add cinnamon, cumin, 1/4 teaspoon salt and chipotle pepper. Stir in pecans. Cook until pecans are fragrant and lightly toasted, stirring occasionally, about 3 minutes. Transfer to waxed paper; cool. In serving bowl, combine olive oil, strawberry preserves, vinegar, basil, black pepper and remaining 1/4 teaspoon salt. Whisk until blended. Add greens, strawberries, onion and pecans. Toss until evenly coated.

Per cup: 158 calories, 2 grams protein, 14 grams fat (73% calories from fat), 2.1 grams saturated fat, 9 grams carbohydrate, 3 milligrams cholesterol, 136 milligrams sodium, 2 grams fiber.

Monday: Budget

Try budget-friendly TUNA NOODLE CASSEROLE tonight. Serve the comfort food star with STEAMED FRESH BROCCOLI and WHOLE-GRAIN ROLLS. Enjoy crunchy SLICED APPLES for dessert.

Plan

Save enough of the casserole for Tuesday.

Shopping List

no-yolk egg noodles, olive oil, onion, flour, 1% milk, reduced-fat cream cheese, Dijon mustard, pepper, frozen peas, sliced almonds, canned albacore tuna in water, cooking spray, fresh broccoli, whole-grain rolls, apples.

TUNA NOODLE CASSEROLE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 20 minutes, plus pasta; standing time: 5 minutes

  • 8 ounces no-yolk egg noodles
  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 2 tablespoons flour
  • 2 3/4 cups 1% milk
  • 4 ounces softened reduced-fat cream cheese
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon freshly ground pepper
  • 1 cup frozen peas, thawed
  • 2 (5-ounce) cans albacore tuna in water, drained and flaked
  • 1/2 cup sliced almonds

Heat broiler. Cook noodles according to directions; drain. Heat a large nonstick skillet on medium; add oil to coat pan. Add onion; cook 4 minutes or until almost tender, stirring occasionally. Sprinkle with flour; cook 1 minute, stirring constantly. Gradually stir in milk; cook 7 minutes, stirring constantly with a whisk, until slightly thick. Stir in cream cheese, mustard and pepper. Cook 2 more minutes, stirring constantly. Remove from heat. Stir in noodles, peas, almonds and tuna. Spoon mixture into a broiler-safe 2-quart baking dish coated with cooking spray. Broil 3 minutes or until golden and bubbly. Let stand 5 minutes before serving.

Per serving: 297 calories, 18 grams protein, 11 grams fat (34% calories from fat), 3.2 grams saturated fat, 32 grams carbohydrate, 27 milligrams cholesterol, 269 milligrams sodium, 3 grams fiber.

Tuesday: Heat and Eat

Your leftover TUNA NOODLE CASSEROLE is ready to heat and eat. Serve it with a SPINACH SALAD and BREAD STICKS. Have leftover CUPCAKES for dessert.

Shopping List

fresh spinach, bread sticks.

Wednesday: Kids

The kids will want seconds of PASTA PIZZA PIE. Serve with CARROT STICKS. For dessert, sliced PEACHES are easy.

Shopping List

rotini pasta, canola oil, onion, sliced mushrooms, cooking spray, egg, 1% milk, shredded part-skim mozzarella cheese, no-salt-added or regular marinara sauce, carrots, peaches.

PASTA PIZZA PIE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 45 minutes, plus pasta; standing time: 5 minutes

  • 2 cups rotini pasta
  • 1 tablespoon canola oil
  • 1/2 cup minced onion
  • 1 cup sliced mushrooms
  • 1 beaten egg
  • 1/4 cup 1% milk
  • 4 ounces shredded part-skim mozzarella cheese, divided
  • 1 1/2 cups no-salt-added or regular marinara sauce

Heat oven to 350 degrees. Cook pasta according to package directions. Heat oil in a large nonstick skillet on medium. Add onion and mushrooms and cook 5 minutes or until the onion is softened and the mushrooms have lost most of their liquid. Remove from heat; set aside. Coat a 12-inch pizza pan with cooking spray. In a medium bowl, mix the egg, milk, cooked pasta and 1/2 cup of the cheese. Spread the pasta mixture evenly on the pizza pan. Bake 20 minutes. Spread the marinara sauce over pasta "crust." Top with onion mixture. Sprinkle with the remaining cheese. Bake 18 minutes or until cheese is melted and sauce is hot and bubbling. Let stand 5 minutes.

Per serving: 327 calories, 16 grams protein, 11 grams fat (30% calories from fat), 3.7 grams saturated fat, 41 grams carbohydrate, 65 milligrams cholesterol, 280 milligrams sodium, 2 grams fiber.

Thursday: Express

For a super-quick meal, CHICKEN SALAD-STUFFED AVOCADOS are as easy as can be. Halve ripe avocados; sprinkle with lemon juice and fill with deli chicken salad. Place on a bed of red-tipped lettuce and serve with hard-cooked egg and tomato wedges.

Add CRUSTY ROLLS. Munch on OATMEAL COOKIES for dessert.

Shopping List

avocados, lemon, deli chicken salad, red-tipped lettuce, eggs, tomatoes, crusty rolls, oatmeal cookies.

Friday: Meatless

You'll enjoy CURRIED LENTILS for a meat-free meal: Cook 2 cups lentils according to directions. Meanwhile, in a Dutch oven, heat 2 tablespoons canola oil on medium. Add 2 medium chopped onions, 1 teaspoon ground ginger, 1 teaspoon dried coriander, 1 teaspoon cumin, 1 teaspoon turmeric, 1 teaspoon minced garlic, 1/2 teaspoon coarse salt, 3 whole cloves, 1/2 teaspoon cinnamon and 1/4 teaspoon crushed red pepper; cook 10 minutes or until onions are softened, stirring frequently. Add 1 cup diced fresh or drained canned tomatoes and the drained lentils; simmer on low 3 minutes. Discard cloves. Stir in 1/3 cup sliced green onions and tops and 1/4 cup chopped fresh coriander, if desired.

Serve immediately with a CAESAR SALAD and FLATBREAD. How about instant VANILLA PUDDING for dessert?

Shopping List

lentils, canola oil, onions, ground ginger, dried coriander, cumin, turmeric, garlic, coarse salt, whole cloves, cinnamon, crushed red pepper, fresh or canned tomatoes, green onions, fresh coriander if desired, Caesar salad, flatbread, instant vanilla pudding.

Saturday: Easy Entertaining

Your guests will enjoy the flavor of these GRILLED LAMB CHOPS: Rub both sides of 12 lamb loin chops with olive oil, 2 mashed cloves garlic, chopped leaves from 2 sprigs fresh rosemary, some lemon juice and coarsely ground black pepper to taste. Cover and refrigerate 4 hours. Season with coarse salt and additional pepper; grill 4 to 5 minutes per side or until desired doneness.

Serve with POTATOES AU GRATIN, GREEN BEANS, a SPINACH SALAD and SOURDOUGH BREAD. LEMON MERINGUE PIE is the perfect ending to a delicious meal.

Shopping List

lamb loin chops, olive oil, garlic, fresh rosemary, lemon, pepper, coarse salt, potatoes au gratin, green beans, fresh spinach, sourdough bread, lemon meringue pie.

health

7 Day Menu Planner for April 25, 2021

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

Sunday: Family

Use this simple marinade for GRILLED FLANK STEAK. In a resealable plastic bag, combine 1/2 cup dry red wine, 2 teaspoons lower-sodium soy sauce and 1/4 teaspoon dried thyme. Add 1 (1 1/4- to 1 1/2-pound) flank steak to bag, turn to coat and marinate overnight. Remove steak and discard marinade; pat steak dry. Grill 17 to 21 minutes for medium-rare to medium doneness.

Serve with BALSAMIC ROASTED ONIONS: Heat oven to 300 degrees. In a shallow roasting pan coated with cooking spray, combine 2 large red onions cut into wedges, 2 tablespoons balsamic vinegar, 1/4 cup olive oil, 1/4 teaspoon coarse salt, 2 tablespoons lower-sodium soy sauce and 2 tablespoons sugar. Toss to coat. Bake, stirring often, 40 minutes or until onions are softened and lightly browned.

Add MACARONI AND CHEESE, a MIXED GREEN SALAD and APPLE TURNOVERS to complete your meal.

Plan

Grill an extra (unmarinated) flank steak and save enough macaroni for Monday.

Shopping List

dry red wine, lower-sodium soy sauce, dried thyme, flank steaks, cooking spray, red onions, balsamic vinegar, olive oil, coarse salt, sugar, macaroni and cheese, mixed greens, apple turnovers.

Monday: Heat and Eat

There will be no fuss, no muss tonight with leftover FLANK STEAK, sliced thin and heated. Serve with leftover MACARONI AND CHEESE sprinkled with a little paprika. Add FRESH BROCCOLI and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE is refreshing.

Shopping List

paprika, fresh broccoli, whole-grain bread, fresh pineapple.

Tuesday: Budget

Save some pennies tonight and serve CURRIED LEEK VEGETABLE SOUP. Serve the savory combination with a LETTUCE WEDGE and warm WHOLE-GRAIN ROLLS on the side. KIWIS are good for dessert.

Shopping List

reduced-sodium chicken broth, garlic, no-salt-added tomato sauce, leek, carrots, celery, zucchini, curry powder, crushed red pepper, cilantro, canned chicken breast, coarse salt, lettuce, whole-grain rolls, kiwis.

CURRIED LEEK VEGETABLE SOUP

Servings: makes about 9 cups

Prep time: 15 minutes

Cook time: about 40 minutes

  • 4 cups reduced-sodium chicken broth
  • 1 clove garlic, minced
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 medium leek (green and white parts), chopped
  • 1 medium carrot, sliced
  • 2 ribs celery, sliced
  • 2 medium zucchini, sliced
  • 2 teaspoons curry powder
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons chopped cilantro
  • Pinch coarse salt
  • 1 (10- or 12-ounce) can chicken breast, drained

In a Dutch oven, combine broth, garlic, tomato sauce, leek, carrot, celery, zucchini, curry powder, crushed red pepper, cilantro and salt. Stir well; cover and bring to a simmer. Cook 40 minutes or until vegetables are tender. Stir in chicken; heat through and serve.

Per serving: 70 calories, 7 grams protein, 1 gram fat (12% calories from fat), 0.3 gram saturated fat, 7 grams carbohydrate, 13 milligrams cholesterol, 199 milligrams sodium, 2 grams fiber.

Wednesday: Kids

The kids can't resist SLOPPY CHICKEN PIZZA JOES. Serve the kid favorite on toasted whole-grain sesame rolls and add a slice of provolone cheese to the bottom half of the bun. Add BAKED CHIPS and CHERRY TOMATOES alongside. For dessert, try PLUMS.

Shopping List

canola oil, ground chicken or turkey breast, pizza sauce, frozen sweet pepper and onion stir-fry vegetables, canned diced tomatoes, whole-grain sesame rolls, provolone cheese, baked chips, cherry tomatoes, plums.

SLOPPY CHICKEN PIZZA JOES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 6 to 8 hours on low

  • 2 tablespoons canola oil
  • 2 to 2 1/2 pounds ground chicken or turkey breast
  • 2 (14-ounce) jars pizza sauce
  • 2 cups frozen sweet pepper and onion stir-fry vegetables (or other combination), thawed, drained and chopped
  • 1 (14.5-ounce) can diced tomatoes with liquid

Heat oil in a large nonstick skillet; add chicken or turkey and cook 5 minutes or until browned. Drain, if necessary. Spoon into a 4-quart or larger slow cooker. Add pizza sauce, stir-fry vegetables and tomatoes. Cover and cook on low 6 to 8 hours. Serve warm on buns.

Per serving: 211 calories, 26 grams protein, 6 grams fat (28% calories from fat), 0.9 gram saturated fat, 11 grams carbohydrate, 73 milligrams cholesterol, 414 milligrams sodium, 2 grams fiber.

Thursday: Meatless

For a no-meat dinner, try PENNE WITH TOMATOES, KALAMATA OLIVES AND FETA. Serve with a SPINACH SALAD and GARLIC BREAD. VANILLA ICE CREAM topped with fresh STRAWBERRIES makes a good dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

penne or other pasta, olive oil, garlic, canned no-salt-added diced tomatoes, Kalamata olives, Greek feta cheese, fresh parsley, dried or fresh basil, parmesan cheese, fresh spinach, garlic bread, vanilla ice cream, fresh strawberries.

PENNE WITH TOMATOES, KALAMATA OLIVES AND FETA

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 5 minutes, plus pasta

  • 1 (13.25-ounce) box penne or other pasta
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, drained
  • 1/3 cup halved Kalamata olives
  • 1/2 cup crumbled Greek feta cheese
  • 1/2 cup chopped fresh parsley
  • 2 teaspoons dried basil (or 2 tablespoons chopped fresh)
  • 1/4 cup freshly grated parmesan cheese

Cook pasta according to directions; drain and return to pot. Meanwhile, heat oil on medium in a large nonstick skillet. Add garlic and tomatoes and cook 3 minutes or until heated through. Stir occasionally. Add mixture to pasta along with the olives, feta, parsley and basil. Gently toss to mix. Sprinkle each serving with parmesan.

Per serving: 254 calories, 9 grams protein, 7 grams fat (24% calories from fat), 2.3 grams saturated fat, 39 grams carbohydrate, 11 milligrams cholesterol, 241 milligrams sodium, 2 grams fiber.

Friday: Express

For a super-quick meal, buy a ROTISSERIE CHICKEN. Serve it with CORN ON THE COB (sprinkle the corn with fresh lime juice to perk up the flavor) and add a packaged GREEN SALAD. GRAPES are a simple dessert.

Shopping List

any rotisserie chicken, corn on the cob, lime (if desired), packaged green salad, grapes.

Saturday: Entertain the Family

SESAME GRILLED TUNA is a family favorite. In a large resealable plastic bag, combine 1/4 cup lower-sodium soy sauce, 2 tablespoons finely chopped green onions, 2 teaspoons toasted sesame seeds, 2 teaspoons sesame oil (dark, if you have it) and 1 teaspoon chili oil. Add 4 (6-ounce) tuna steaks (about 3/4 inch thick). Toss to coat steaks; marinate at room temperature 10 minutes. Remove tuna; discard marinade. Grill on medium-high 2 to 4 minutes or until desired doneness, turning once.

Serve the tuna with BROWN RICE, ASPARAGUS, MIXED GREENS and CRUSTY ROLLS. Top leftover ICE CREAM with BUTTERSCOTCH SAUCE for dessert.

Shopping List

lower-sodium soy sauce, green onions, toasted sesame seeds, dark or regular sesame oil, chili oil, tuna steaks, brown rice, asparagus, mixed greens, crusty rolls, butterscotch sauce.

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