health

7 Day Menu Planner for May 16, 2021

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

Sunday: Family

Make family day special with BALSAMIC-GLAZED LAMB CHOPS.

Serve the grilled chops with ROSEMARY ROASTED RED POTATOES AND CARROTS: Heat oven to 425 degrees. Toss fresh chopped rosemary leaves with bite-size red potato pieces and baby carrots and a dash of olive oil. Roast on a rimmed baking pan, lined with nonstick foil, 20 to 25 minutes or until tender.

Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy CHOCOLATE CAKE for dessert.

Plan

Save enough cake for Tuesday.

Shopping List

lamb rib chops, coarse salt, pepper, orange, balsamic vinegar, honey, lower-sodium soy sauce, fresh rosemary, red potatoes, baby carrots, olive oil, romaine, whole-grain rolls, chocolate cake.

BALSAMIC-GLAZED LAMB CHOPS

Servings: makes 4 servings

Prep time: 10 minutes; marinating time: 4 hours to overnight

Cook time: 12 to 17 minutes

  • 8 lamb rib chops, well-trimmed and cut 1 inch thick (about 1 1/2 pounds total)
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup fresh orange juice
  • 1/4 cup balsamic vinegar
  • 1 tablespoon honey
  • 1 tablespoon lower-sodium soy sauce

Season chops with salt and pepper. Place them in a resealable plastic bag. In a small bowl, combine juice, vinegar, honey and soy sauce. Pour over chops; turn to coat. Refrigerate chops 4 hours to overnight, turning bag occasionally. Drain lamb; reserve marinade. For glaze, pour marinade into a small pan. Bring to a boil; reduce heat. Simmer, uncovered, about 15 minutes or until liquid is reduced to about 1/3 cup; set aside. Grill chops 12 to 17 minutes for medium-rare to medium doneness. Brush chops with glaze halfway through grilling.

Per serving: 186 calories, 20 grams protein, 6 grams fat (32% calories from fat), 2.3 grams saturated fat, 11 grams carbohydrate, 62 milligrams cholesterol, 348 milligrams sodium, no fiber.

Monday: Kids

ROOT BEER BARBECUE BEEF is just right for the kids. In a 4-quart or larger slow cooker, place 1 (3- to 4-pound) beef rump or well-trimmed boneless chuck roast, cut into several pieces. In a medium bowl, mix together 1 cup root beer or cola and 2 cups barbecue sauce; pour over beef. (Do not use diet soda.) Cover and cook on low 7 to 9 hours or until beef is tender. Remove beef and shred. Turn cooker to high; cook liquid 30 minutes to reduce. Return shredded beef to cooker; mix well. To serve, spoon mixture onto toasted whole-grain buns.

Serve with OVEN FRIES (from frozen) and CARROT SALAD. Munch on APPLE SLICES for dessert.

Plan

Save enough barbecue beef for Friday.

Shopping List

beef rump or boneless chuck roast, root beer or cola (not diet), barbecue sauce, whole-grain buns, frozen oven fries, carrot salad, apples.

Tuesday: Meatless

Enjoy this VEGETABLE PAELLA for a no-meat dinner. Serve it with a SPINACH SALAD tossed with orange sections and red onion rings; add CRUSTY BREAD. Slice the leftover CAKE for dessert.

Shopping List

olive oil, onion, red bell pepper, sliced fresh cremini mushrooms, garlic, yellow rice mix, tomatoes, canned reduced-sodium black beans, frozen green peas, paprika, dried or fresh basil, fresh spinach, oranges, red onion, crusty bread.

VEGETABLE PAELLA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 30 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 (8-ounce) package sliced fresh cremini mushrooms
  • 1 teaspoon minced garlic
  • 2 (5-ounce) or 1 (10-ounce) package yellow rice mix
  • Water for rice
  • 1 cup chopped tomatoes
  • 1 (15- to 19-ounce) can reduced-sodium black beans, rinsed
  • 1 (10-ounce) package frozen green peas, thawed
  • 1/2 teaspoon paprika
  • 1 teaspoon dried basil (or 1 tablespoon fresh)

In a large Dutch oven, heat oil on medium. Add onion, bell pepper, mushrooms and garlic; cook, stirring often, 8 minutes or until vegetables are softened. Add rice and water according to package directions; bring to a boil. Reduce heat and cover; cook 20 to 25 minutes or until rice is done. Stir in tomatoes, black beans, peas, paprika and basil. Heat through and serve.

Per serving: 306 calories, 12 grams protein, 3 grams fat (8% calories from fat), 0.4 gram saturated fat, 60 grams carbohydrate, no cholesterol, 672 milligrams sodium, 7 grams fiber.

Wednesday: Budget

For a low-cost dinner, MEXICAN PASTA SKILLET works well. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook 1 pound of ground turkey breast, 1 small chopped onion and 2 teaspoons cumin 6 minutes or until turkey is no longer pink and onion is softened. Stir in 1 (10-ounce) can enchilada sauce, 1 (11-ounce) can rinsed Mexican-style corn and 1 cup any cooked pasta (or cooked rice). Add 1 tablespoon chopped fresh cilantro and cook until heated through. Garnish with Mexican-blend shredded cheese.

Serve with GUACAMOLE, reduced-fat SOUR CREAM and CORN TORTILLAS. For dessert, make FLAN from a mix.

Shopping List

canola oil, ground turkey breast, onion, cumin, enchilada sauce, canned Mexican-style corn, any pasta or rice, fresh cilantro, Mexican-blend shredded cheese, guacamole, reduced-fat sour cream, corn tortillas, flan mix.

Thursday: Express

Jazz up packaged soup for TOMATO BLUE CHEESE SOUP for a quick meal. In a medium saucepan, combine 1 (18.3-ounce) carton tomato-herb soup, 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid, 1/4 cup crumbled blue cheese, 2 teaspoons dried basil and 1 teaspoon sugar. Heat on low until cheese melts and soup is hot. Ladle into bowls and garnish with additional cheese if desired.

Serve with deli HAM SANDWICHES and a packaged GREEN SALAD. How about PEACHES for dessert?

Tip

For a smoother soup, blend with an immersion blender before serving.

Shopping List

carton tomato-herb soup, canned no-salt-added diced tomatoes, crumbled blue cheese, dried basil, sugar, deli ham sandwiches, packaged green salad, peaches.

Friday: Heat and Eat

Enjoy the leftover BARBECUE BEEF on toasted whole-grain buns tonight. Serve with deli COLESLAW. For dessert, top fresh STRAWBERRIES with light whipped cream.

Plan

Save enough strawberries for Saturday.

Shopping List

whole-grain buns, deli coleslaw, fresh strawberries, light whipped cream.

Saturday: Easy Entertaining

For your lucky guests tonight, make SPICY GRILLED RIBEYE CAP WITH AVOCADO-MANGO SALAD. Serve the delicious combo with COUSCOUS, SUGAR SNAP PEAS and WHOLE-GRAIN ROLLS. It’s the perfect time of year for STRAWBERRY SHORTCAKE for dessert.

Shopping List

lime, jalapeno, cumin, garlic, beef ribeye cap steaks, mango, avocado, red onion, queso fresco, coarse salt, pepper, couscous, sugar snap peas, whole-grain rolls, strawberry shortcake.

SPICY GRILLED RIBEYE CAP WITH AVOCADO-MANGO SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 9 to 14 minutes

  • FOR THE RUB:
  • Juice of 1 lime, divided
  • 1 medium jalapeno, minced (remove seeds and membranes for less heat)
  • 1 teaspoon cumin
  • 1 clove garlic, minced
  • 1 to 1 1/4 pounds beef ribeye cap steaks (see NOTE)
  • FOR THE AVOCADO-MANGO SALAD:
  • 1 large mango, sliced
  • 1 medium avocado, sliced
  • 4 thin slices red onion
  • 1/4 cup crumbled queso fresco
  • Coarse salt and black pepper to taste

Combine 1 teaspoon lime juice and remaining rub ingredients and rub evenly onto steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 9 to 13 minutes (or 9 to 14 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally.

Meanwhile, prepare Avocado-Mango Salad: Combine mango, avocado and onion in medium bowl; sprinkle with cheese and drizzle with reserved lime juice, tossing gently to coat. Season with salt and black pepper to taste.

Serve steaks with Avocado-Mango Salad.

NOTE: Ribeye cap is the outer muscle of the beef ribeye roll. The specific muscle that makes up this cut is the spinalis dorsi. Fast fact: Ribeye cap has many names, but one of the more expressive terms is “butcher's butter.”

Per serving: 286 calories, 22 grams protein, 14 grams fat (44% calories from fat), 3.8 grams saturated fat, 19 grams carbohydrate, 62 milligrams cholesterol, 55 milligrams sodium, 5 grams fiber.

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
  • 1 medium onion, finely chopped
  • 3/4 teaspoon pepper
  • 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
  • 1/2 cup sliced almonds
  • 2 (5-ounce) cans albacore tuna in water, drained and flaked

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.

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