health

7 Day Menu Planner for January 23, 2022

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

Sunday: Family

Make family day extra-special with CARIBBEAN ROAST CHICKEN WITH PINEAPPLE AND SWEET POTATOES. Serve it with GREEN BEANS, SPINACH SALAD and WHOLE-GRAIN BREAD. Buy CHOCOLATE ECLAIRS for dessert.

Plan

Save enough chicken for Monday.

Shopping List

brown sugar, Caribbean jerk seasoning mix, whole chicken, limes, cilantro, canned chunk pineapple, sweet potatoes, unsalted chicken broth, dark rum (if desired), green beans, fresh spinach, whole-grain bread, chocolate eclairs.

CARIBBEAN ROAST CHICKEN WITH PINEAPPLE AND SWEET POTATOES

Servings: makes 10 to 12 servings (3 ounces cooked weight chicken)

Prep time: 15 minutes

Cook time: 2 to 2 1/2 hours

  • 1 tablespoon brown sugar
  • 2 tablespoons Caribbean jerk seasoning mix
  • 1 (4- to 5-pound) whole chicken, giblets and neck removed
  • 3 fresh limes
  • 8 whole sprigs cilantro, plus 2 tablespoons chopped
  • 1 (20-ounce) can chunk pineapple, drained, reserving 1/2 cup liquid
  • 3 medium sweet potatoes, cut into 1-inch chunks
  • 1 cup unsalted chicken broth
  • 1/4 cup dark rum or additional unsalted chicken broth

Heat oven to 350 degrees. In small bowl, combine sugar and jerk seasoning. Rub over outside of chicken. Cut 1 lime into quarters; insert into chicken cavity along with cilantro sprigs. Place chicken in roasting pan; surround with pineapple. Place in oven; roast 1 hour. Meanwhile, juice remaining 2 limes. Remove chicken from oven; add potatoes, broth, rum and lime juice to pan. Return to oven; roast 1 to 1 1/2 hours more or until internal temperature of thigh reaches 165 degrees. Remove from oven; place chicken on sheet pan. Tent with foil. Remove pineapple and potatoes; reserve. Spoon sauce from pan into serving dish; add chopped cilantro. To serve; carve chicken. Surround with potato-pineapple mixture; pass with sauce.

Per serving (skinless chicken): 103 calories, 19 grams protein, 3 grams fat (23% calories from fat), 0.6 gram saturated fat, no carbohydrate, 60 milligrams cholesterol, 69 milligrams sodium, no fiber.

Carb count: 0.

Per serving (potatoes and pineapple): 114 calories, 1 gram protein, no fat (0% calories from fat), no saturated fat, 24 grams carbohydrate, no cholesterol, 223 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make CHICKEN SALAD LETTUCE CUPS for an easy meal. Place 2 cups chopped leftover chicken, 1 cup shredded carrots, 1 (8-ounce) can sliced water chestnuts (drained and halved) and 6 sliced green onions in a bowl. In small bowl, whisk 1/4 cup plain Greek yogurt and 1/4 cup Asian sesame salad dressing; toss with chicken mixture. Spoon into lettuce leaves. Sprinkle with crushed red pepper. Serve with TOMATO SOUP and CRACKERS. PEACHES sprinkled with nutmeg will make a nice dessert.

Shopping List

carrots, canned sliced water chestnuts, green onions, plain Greek yogurt, Asian sesame salad dressing, crushed red pepper, tomato soup, crackers, peaches, nutmeg.

Tuesday: Meatless

Make a delicious PASTA-AND-BEAN SOUP tonight. Serve with a LETTUCE WEDGE SALAD with HARD-COOKED EGG WEDGES and GARLIC BREAD. Scoop CHOCOLATE ICE CREAM for dessert and add fresh STRAWBERRIES on top.

Shopping List

extra-virgin olive oil, onion, garlic, unsalted vegetable broth, farfallini or other small pasta, canned reduced-sodium cannellini beans, canned no-salt-added diced tomatoes, fresh parsley, Parmesan cheese, lettuce, eggs, garlic bread, chocolate ice cream, fresh strawberries.

PASTA-AND-BEAN SOUP

Servings: makes about 9 cups

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1 medium onion, chopped
  • 6 cups unsalted vegetable broth
  • 2 tablespoons minced garlic
  • 1 1/2 cups farfallini or other small pasta
  • 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, with liquid
  • 1/2 cup chopped fresh parsley
  • 1/4 cup freshly grated Parmesan cheese

Heat 1 tablespoon oil in 3-quart saucepan on medium. Add onion and cook 5 minutes or until light golden. Add garlic and cook, stirring constantly, 1 minute. Add broth and bring to a boil. Add pasta and cook 5 minutes. Stir in beans and tomatoes; cook 4 minutes or until pasta is tender. Remove from heat. Stir in parsley, cheese and remaining oil.

Per cup: 204 calories, 7 grams protein, 4 grams fat (17% calories from fat), 0.7 gram saturated fat, 35 grams carbohydrate, 2 milligrams cholesterol, 362 milligrams sodium, 5 grams fiber.

Wednesday: Kids

Call your kids in for TURKEY TORTILLA MEATLOAF. Heat oven to 425 degrees. In a medium bowl, whisk together 1 egg, 1/2 cup mild salsa, 1 teaspoon chili powder and 1/4 teaspoon coarse salt. Add 1 pound ground turkey breast, 1/2 cup crushed tortilla chips, 1/2 cup shredded 50% light cheddar cheese, 1/4 cup thinly sliced green onions and 1/4 cup chopped cilantro. Mix well. Form into two 8-by-3-inch loaves. Brush tops with 2 more tablespoons salsa. Bake 35 to 40 minutes or until internal temperature reaches 160 degrees; slice and serve. Alongside, add canned vegetarian REFRIED BEANS, fresh ZUCCHINI STICKS and a kid-friendly DIP. ORANGE SECTIONS are a light dessert.

Shopping List

eggs, mild salsa, chili powder, coarse salt, ground turkey breast, tortilla chips, shredded 50% light cheddar cheese, green onions, fresh cilantro, canned vegetarian refried beans, fresh zucchini, dip, oranges.

Thursday: Express

It’s the time of year for another soup, so make this quick TUSCAN SOUP tonight.

Serve it with STIR-FRIED CABBAGE AND CUMIN: Heat 2 tablespoons canola oil in a wide skillet or wok on medium-high. Add 2 cloves peeled whole garlic and 1 teaspoon whole cumin seeds. Cook and stir 30 seconds. Add 5 to 6 cups thinly sliced green cabbage and 1 medium leek bulb, halved and thinly sliced. Stir until vegetables are coated with oil. Add 1/4 teaspoon coarse salt. Cook 5 minutes or until reduced by one-third. Cook longer for softer vegetables.

Slice some RYE BREAD alongside and enjoy CHUNKY APPLESAUCE for dessert.

Shopping List

mild Italian sausage, onion, garlic, whole cumin seeds, unsalted chicken broth, sun-dried tomatoes, dried oregano, fresh kale or spinach, heavy cream, coarse salt, pepper, Parmesan, canola oil, garlic, green cabbage, leek bulb, rye bread, chunky applesauce.

TUSCAN SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 pound mild Italian sausage
  • 1/2 cup chopped onion
  • 4 cloves garlic, minced
  • 6 cups unsalted chicken broth
  • 1/2 cup sun-dried tomatoes, drained and chopped
  • 1 teaspoon dried oregano
  • 2 cups kale or spinach, coarsely chopped
  • 1/3 cup heavy cream
  • Coarse salt and pepper to taste
  • Grated Parmesan for topping

In a Dutch oven or other large pot, brown sausage on medium-high heat; drain. Add onion and cook for 3 minutes or until softened. Add garlic and cook 1 minute; do not brown. Stir in broth, tomatoes and oregano; bring to a simmer. Stir in kale or spinach and cream. Add salt and pepper to taste. Serve; garnish with Parmesan. (Adapted from "Scrumptious," Christy Denney, Shadow Mountain.)

Per serving: 216 calories, 12 grams protein, 12 grams fat (58% calories from fat), 5.3 grams saturated fat, 8 grams carbohydrate, 79 milligrams cholesterol, 668 milligrams sodium, 1 gram fiber.

Friday: Budget

Here’s a tasty TUNA AND WHITE BEAN SALAD for a low-cost meal. In a large bowl, combine 1 pound cooked green beans, 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 1 medium tomato cut into wedges and 1/2 cup pitted Kalamata olives. Break 2 (5- to 6-ounce) cans drained tuna into pieces and place on top. Drizzle balsamic vinaigrette over all.

Serve with FRENCH ONION SOUP and a BAGUETTE. For dessert, try PLUMS.

Shopping List

green beans, canned reduced-sodium cannellini beans, tomato, Kalamata olives, canned tuna, balsamic vinaigrette, French onion soup, baguette, plums.

Saturday: Easy Entertaining

Treat your guests to CRISPY OVEN-FRIED FLOUNDER. Heat oven to 425 degrees. Place 1 cup low-fat buttermilk in a resealable plastic bag; add 4 (6-ounce) flounder fillets and let soak for 5 minutes. Remove fish; discard buttermilk. Sprinkle fish with 1 1/2 to 2 teaspoons Creole seasoning. Place 3 cups crushed whole-grain cereal in a pie plate. Coat fillets in cereal, pressing gently onto each fillet. Place fillets on wire rack coated with cooking spray and placed in a rimmed baking pan lined with nonstick foil. Bake 10 to 12 minutes or until opaque throughout.

Serve with ROASTED RED POTATOES, frozen tiny GREEN PEAS, a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, present leftover ICE CREAM with MINT CHOCOLATE COOKIES.

Shopping List

low-fat buttermilk, flounder fillets, Creole seasoning, whole-grain cereal, cooking spray, red potatoes, frozen tiny green peas, romaine, whole-grain rolls, mint chocolate cookies.

health

7 Day Menu Planner for January 16, 2022

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

Sunday: Family

For an easy family meal, buy a SMOKED TURKEY BREAST. Pair it with SCALLOPED POTATOES, frozen PEAS WITH PEARL ONIONS, a SPINACH SALAD and SOURDOUGH BREAD. Enjoy COCONUT CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

smoked turkey breast, scalloped potatoes, frozen peas with pearl onions, fresh spinach, sourdough bread, coconut cake.

Monday: Heat and Eat

Use the turkey leftovers for SMOKED TURKEY AND MOZZARELLA SANDWICHES ON WHOLE-GRAIN BREAD. Slather some CHUTNEY on the bread for a flavor boost. Serve with deli COLESLAW. Slice the leftover CAKE for dessert.

Shopping List

mozzarella cheese, whole-grain bread, chutney, deli coleslaw.

Tuesday: Meatless

Enjoy savory MUSHROOM STROGANOFF over WHOLE-GRAIN NOODLES for a satisfying no-meat dinner. Serve with MIXED GREENS and CRUSTY BREAD. For dessert, sprinkle nutmeg over PEACHES.

Shopping List

extra-virgin olive oil, onions, paprika, cayenne pepper, lemon, cremini mushrooms, unsalted vegetable broth, coarse salt, black pepper, flour, Greek yogurt or reduced-fat sour cream, fresh dill, whole-grain noodles, mixed greens, crusty bread, nutmeg, peaches.

MUSHROOM STROGANOFF

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 25 minutes, plus pasta

  • 3 tablespoons extra-virgin olive oil
  • 2 cups thinly sliced onions
  • 1 tablespoon paprika
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon lemon zest
  • 1 1/4 pounds cremini mushrooms, sliced
  • 2/3 cup unsalted vegetable broth
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon flour
  • 1/2 cup Greek yogurt or reduced-fat sour cream
  • 2 tablespoons chopped fresh dill

Heat oil in a Dutch oven on medium; add onions. Cook 15 minutes or until the onions begin to brown. Stir in paprika, cayenne and lemon zest. Then add mushrooms and broth. Cook, stirring occasionally, for 10 minutes or until liquid is reduced. Season with coarse salt and pepper. Remove from heat and let stand 2 minutes. Meanwhile, stir flour into yogurt or sour cream. Swirl dairy mixture into mushroom mixture. Sprinkle with dill and serve.

Per serving: 179 calories, 8 grams protein, 11 grams fat (51% calories from fat), 1.6 grams saturated fat, 15 grams carbohydrate, 2 milligrams cholesterol, 295 milligrams sodium, 4 grams fiber.

Wednesday: Express

Treat the family to their favorite BURGERS tonight. Serve the burgers on whole-grain buns and top with lettuce, tomatoes, low-fat mayonnaise, mustard and pickles. Alongside, add deli PASTA SALAD with shredded CARROTS stirred in. For dessert, try BLUEBERRIES.

PLAN AHEAD; Save enough blueberries for Saturday.

Shopping List

any burgers, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, mustard, pickles, deli pasta salad, carrots, blueberries.

Thursday: Kids

The kids will thank you for preparing CHICKEN NUGGETS (from frozen) for dinner. Adults will like them, too. Make sure the first ingredient on the label is chicken and the sodium content is moderate. Add frozen OVEN FRIES and CARROT SALAD to round out the meal. KIWIS are your dessert.

Shopping List

frozen chicken nuggets, frozen oven fries, carrot salad, kiwis.

Friday: Budget

Keep the cost down and enjoy CORN-AND-POTATO CHOWDER for a hearty winter meal. Serve it with a LETTUCE WEDGE with crumbled hard-cooked eggs and CRACKERS. For dessert, spoon STRAWBERRIES over VANILLA ICE CREAM.

Plan

Save enough ice cream for Saturday.

Shopping List

olive oil, Canadian bacon, onions, celery, flour, garlic powder, dried oregano, rosemary, unsalted chicken broth, red potatoes, bay leaves, 1% milk, frozen corn, lettuce, eggs, crackers, strawberries, ice cream.

CORN-AND-POTATO CHOWDER

Servings: makes about 8 cups

Prep time: 15 minutes

Cook time: 30 minutes

  • 1 tablespoon olive oil
  • 4 ounces Canadian bacon, chopped (about 3/4 cup)
  • 2 cups chopped onions
  • 1 cup thinly sliced celery
  • 3 tablespoons flour
  • 2 teaspoons garlic powder
  • 2 teaspoons dried oregano
  • 1 teaspoon crushed rosemary
  • 2 cups unsalted chicken broth
  • 1 pound red potatoes, cut into 1/2-inch cubes
  • 2 bay leaves
  • 2 cups 1% milk
  • 3 cups frozen corn

Heat oil in a Dutch oven on medium. Add Canadian bacon; cook and stir 3 minutes. Add onions and celery; cook and stir 6 minutes or until softened. Sprinkle with flour, garlic powder, oregano and rosemary. Cook and stir 1 minute. Stir in broth; mix well. Add potatoes and bay leaves. Bring to a boil. Reduce heat to low; cover and simmer 15 minutes or until potatoes are tender, stirring occasionally. Stir in milk and corn. Bring to a simmer but do not boil. Simmer 5 minutes or until corn is tender. Discard bay leaves. Ladle into bowls and serve.

Per cup: 195 calories, 9 grams protein, 3 grams fat (15% calories from fat), 1 gram saturated fat, 34 grams carbohydrate, 11 milligrams cholesterol, 274 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Serve your guests PAN-SEARED TILAPIA WITH BLISTERED GREEN BEANS AND RED PEPPER RELISH. Add a RED-TIPPED LETTUCE SALAD and GARLIC BREAD. For dessert, make a BLUEBERRY PARFAIT by layering leftover ice cream and leftover blueberries in stemmed glasses. Top the parfaits with light whipped cream.

Shopping List

skinless tilapia fillets, coarse salt, jar roasted red peppers, whole almonds, extra-virgin olive oil, fresh basil, sherry vinegar, black pepper, fresh green beans, red-tipped lettuce, garlic bread, light whipped cream.

PAN-SEARED TILAPIA WITH BLISTERED GREEN BEANS AND RED PEPPER RELISH

Servings: makes 4 servings

Prep time: 15 minutes; standing time: 15 minutes

Cook time: 13 to 17 minutes

  • 4 (4- to 6-ounce) skinless tilapia fillets, halved lengthwise down natural seam
  • 1 1/4 teaspoon coarse salt, divided
  • 1 cup roasted red peppers, patted dry and finely chopped
  • 1/4 cup whole almonds, toasted and finely chopped
  • 1/4 cup extra-virgin olive oil, divided
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon sherry vinegar
  • 1/8 teaspoon plus 1/4 teaspoon black pepper, divided
  • 1 pound fresh green beans, trimmed
  • 1/4 cup water

Sprinkle tilapia with 1/2 teaspoon salt; let sit at room temperature for 15 minutes. Meanwhile, combine red peppers, almonds, 1 tablespoon oil, basil, vinegar, 1/8 teaspoon pepper and 1/4 teaspoon salt in bowl; set aside relish until ready to serve. Combine beans, water and 1 tablespoon oil, remaining 1/2 teaspoon salt and remaining pepper in 12-inch nonstick skillet. Cover and cook at medium-high, shaking pan occasionally, 6 to 8 minutes or until water has evaporated. Uncover and continue to cook 2 minutes or until beans are blistered and browned. Transfer to serving platter; tent with foil to keep warm.

Pat tilapia dry with paper towels. Heat remaining 2 tablespoons oil in now-empty skillet over high heat until just smoking. Add thick halves of tilapia to skillet and cook, tilting and gently shaking skillet occasionally to distribute oil, 2 to 3 minutes or until golden brown. Using 2 spatulas, flip fillets and cook second sides 2 to 3 minutes or until golden brown. Transfer to platter with beans. Return skillet to high heat. When oil is just smoking, add thin halves of fillets and cook 1 minute or until golden brown. Transfer tilapia to platter with beans. Serve with relish. (Adapted from "More Mediterranean," America’s Test Kitchen.)

Per serving: 320 calories, 27 grams protein, 20 grams fat (55% calories from fat), 2.9 grams saturated fat, 11 grams carbohydrate, 57 milligrams cholesterol, 576 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for January 09, 2022

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

Sunday: Family

Treat the family to CHICKEN AND POTATOES WITH PEARL ONIONS AND CARROTS for a perfect comfort meal. Serve the combo with a MIXED GREEN SALAD and BISCUITS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough chicken with vegetables and pie for Monday.

Shopping List

bone-in skinless chicken breasts, herbes de Provence, garlic powder, pepper, red potatoes, frozen pearl onions, baby carrots, cremini mushrooms, reduced-sodium chicken broth, mixed greens, biscuits, Boston cream pie.

CHICKEN AND POTATOES WITH PEARL ONIONS AND CARROTS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 6 to 7 hours

  • 6 bone-in skinless chicken breasts
  • 1 tablespoon herbes de Provence
  • 1/2 teaspoon garlic powder
  • Freshly ground pepper to taste
  • 3/4 cup frozen pearl onions, thawed
  • 2 cups baby carrots
  • 8 ounces cremini mushrooms
  • 1 cup reduced-sodium chicken broth

Place chicken in a 4-quart or larger slow cooker. Sprinkle with herbs de Provence, garlic powder and pepper. Add potatoes, onions, carrots and mushrooms. Pour broth over all. Cover and cook on low 6 to 7 hours or until chicken is cooked through and vegetables are tender. Remove bones and serve.

Per serving: 220 calories, 24 grams protein, 3 grams fat (12% calories from fat), 0.6 gram saturated fat, 24 gram carbohydrate, 65 milligrams cholesterol, 185 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Heat the leftover chicken and vegetables and serve it over COUSCOUS for an easy meal. Add a ROMAINE SALAD and BREAD STICKS. Slice the leftover PIE for dessert.

Shopping List

couscous, romaine, bread sticks.

Tuesday: Budget

CAJUN SAUSAGE AND RICE won’t break the food budget bank. Enjoy it with a SPINACH SALAD and a BAGUETTE. How about VANILLA ICE CREAM with CARAMEL TOPPING for dessert?

Shopping List

olive oil, andouille sausage, green bell pepper, onion, garlic, unsalted chicken broth, tomato paste, long-grain white rice, paprika, dried oregano, coarse salt, black pepper, fresh parsley, fresh spinach, baguette, vanilla ice cream, caramel topping.

CAJUN SAUSAGE AND RICE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 to 25 minutes

  • 1 tablespoon olive oil
  • 14 ounces andouille sausage, cut into 1/4-inch slices
  • 1 green bell pepper, sliced
  • 1/2 cup chopped onion
  • 4 cloves garlic, minced
  • 2 1/2 cups unsalted chicken broth
  • 5 tablespoons tomato paste
  • 1 cup long-grain white rice
  • 1 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon coarse salt
  • Ground black pepper to taste
  • Chopped fresh parsley for garnish

In a large nonstick skillet, heat oil over medium-high. Add sausage and cook until browned on both sides. Add bell pepper and onion. Cook 2 to 4 minutes or until vegetables are softened. Add garlic and cook another minute. Stir in broth, paste, rice, paprika, oregano, salt and pepper. Cover; bring to a boil. Reduced heat to medium-low; simmer 15 to 20 minutes, stirring occasionally, until rice is tender and liquid has been absorbed. Garnish with parsley and serve. (Adapted from "Scrumptious" by Christy Denney, Shadow Mountain Publishing.)

Per serving: 523 calories, 17 grams protein, 30 grams fat (52% calories from fat), 9.4 grams saturated fat, 46 grams carbohydrate, 62 milligrams cholesterol, 1,254 milligrams sodium, 3 grams fiber.

Wednesday: Kids

Kids will come running for CHILI DOGS. Spoon some chili over the kids' favorite hot dogs (lowest-sodium lowest-fat dogs) on a whole-grain bun. Crunch on CELERY STICKS alongside.

Make a special dessert, S’MORE PUFFS, for lots of fun: Heat oven to 350 degrees. Place 12 round buttery crackers on a baking sheet. Top each with 1 milk chocolate kiss (of 12 total) and half of 1 large marshmallow (6 marshmallows total). Bake 8 minutes or until marshmallows just begin to melt. Let cool on a wire rack 5 minutes before eating.

Shopping List

chili, kids' favorite hot dogs (lowest-fat, lowest-sodium dogs), whole-grain hot dog buns, celery sticks, round buttery crackers, milk chocolate kisses, large marshmallows.

Thursday: Express

Buy some deli tuna salad and make TUNA SALAD SANDWICHES. Before you spread it on whole-grain bread, stir in some halved grapes. Add a lettuce leaf to the sandwich, too. Serve with BEAN SOUP. Add PLUMS for dessert.

Shopping List

deli tuna salad, whole-grain bread, grapes, lettuce, bean soup, plums.

Friday: Meatless

For a delicious no-meat dinner, try MEDITERRANEAN BULGUR WITH CHICKPEAS: In a large serving bowl, combine 1 cup bulgur (cracked wheat), 2 diced plum tomatoes, 1 small diced zucchini and 3 tablespoons chopped fresh parsley. Pour 1 1/2 cups boiling water over all; cover with foil. Let stand 12 to 15 minutes or until liquid is absorbed and bulgur is tender. Stir in 1 (15.5-ounce) can rinsed chickpeas, 2 cups cooked broccoli florets, 3/4 cup reduced-fat crumbled feta cheese, 1 teaspoon grated lemon zest, 2 tablespoons fresh lemon juice and 2 tablespoons olive oil; mix well and serve.

Add SLICED CUCUMBERS and FLATBREAD to round out the meal. ORANGE SORBET is good for dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

bulgur (cracked wheat), plum tomatoes, zucchini, fresh parsley, canned chickpeas, broccoli, crumbled feta cheese, lemon, olive oil, cucumbers, flatbread, orange sorbet.

Saturday: Easy Entertaining

Make dinner special for your guests with PORK ROAST WITH APPLES AND SAGE. Serve with BROWN RICE, GREEN BEANS, a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, serve the leftover SORBET with BUTTER COOKIES.

Shopping List

fresh sage, garlic, coarse salt, pepper, boneless pork loin roast, jar pork gravy or au jus, gala apples, brown rice, green beans, Boston lettuce, whole-grain rolls, butter cookies.

PORK ROAST WITH APPLES AND SAGE

Servings: makes 10 servings

Prep time: 10 minutes

Cook time: 5 to 7 hours

  • 4 teaspoons chopped fresh sage
  • 1 tablespoon minced garlic
  • 1 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1 (2 3/4- to 3-pound) boneless pork loin roast, well-trimmed
  • 1 (12-ounce) jar pork gravy or au jus
  • 4 medium gala apples, divided

Mix sage, garlic, salt and pepper in a small bowl. Spread over top of pork. Place gravy in a 4-quart or larger slow cooker. Core 2 apples and coarsely chop; add to gravy. Place pork on top. Cover and cook on low 5 to 7 hours. Core and cut remaining apples into 8 wedges each; add to cooker the last hour of cooking. Remove pork and apple wedges to a tray; tent with foil. Let stand. Remove chopped apples with slotted spoon to food processor; puree. Add 1 cup cooking liquid to apple puree; heat. Slice pork; serve with apple wedges and apple gravy.

Per serving: 247 calories, 28 grams protein, 9 grams fat (35% calories from fat), 3.8 grams saturated fat, 12 grams carbohydrate, 74 milligrams cholesterol, 464 milligrams sodium, 2 grams fiber.

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