health

7 Day Menu Planner for February 27, 2022

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

Sunday: Family

Prepare a 2- to 3-pound fully cooked BAKED HAM for family day. Place ham in a shallow dish and heat at 350 degrees, uncovered, 15 to 18 minutes per pound or until the internal temperature reaches 140 degrees.

Serve it with PARMESAN “RISOTTO” WITH PEAS. Add a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Make an old-fashioned PINEAPPLE UPSIDE-DOWN CAKE (from mix) for dessert.

Plan

Save enough ham and cake for Monday.

Shopping List

fully cooked baked ham, unsalted chicken broth or homemade stock, arborio rice, Parmesan cheese, dry white wine, butter, pepper, frozen peas, lettuce, whole-grain rolls, pineapple upside-down cake mix.

PARMESAN “RISOTTO” WITH PEAS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 50 minutes

  • 5 cups unsalted chicken broth or homemade stock, divided
  • 1 1/2 cups arborio rice
  • 1 cup freshly grated Parmesan cheese
  • 1/2 cup dry white wine
  • 1 teaspoon freshly ground pepper
  • 1 cup frozen peas

Heat oven to 350 degrees. Bring broth to a simmer. Place the rice and 4 cups broth in Dutch oven, reserving 1 cup broth. Cover and bake 45 minutes or until most of the liquid is absorbed and rice is al dente. Remove from oven; add remaining broth, cheese, wine, butter and pepper; stir vigorously for 2 to 3 minutes until rice is thick and creamy. Add peas; stir until heated through. Serve hot. (Adapted from "Barefoot Contessa: How Easy Is That?" Ina Garten, Clarkson Potter.)

Per serving: 220 calories, 7 grams protein, 6 grams fat (25% calories from fat), 3.4 grams saturated fat, 32 grams carbohydrate, 19 milligrams cholesterol, 767 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND SWISS SANDWICHES ON RYE. Serve with deli GERMAN (or other) POTATO SALAD. Add a SPINACH SALAD. Slice the leftover CAKE for dessert.

Shopping List

Swiss cheese, rye bread, deli German (or other) potato salad, fresh spinach.

Tuesday: Kids

The kids will like MEXICAN PIZZA: Heat oven to 450 degrees. Spread 1/2 cup prepared black bean dip over a ready-to-bake pizza crust, leaving a 1/2-inch border. Place crust on a cookie sheet. Sprinkle with 1/2 cup shredded Mexican-blend cheese. Bake 8 to 10 minutes or until cheese melts. Meanwhile, in a medium bowl, mix 1/4 teaspoon lime zest, 2 tablespoons fresh lime juice and 1 ripe avocado cut into chunks. Toss 2 cups shredded romaine with 1 tablespoon more lime juice. Top cooked pizza with romaine mixture, 1 chopped tomato and then avocado mixture.

Serve with BABY CARROTS. For dessert, enjoy PEACH SLICES.

Shopping List

prepared black bean dip, ready-to-bake pizza crust, shredded Mexican-blend cheese, limes, avocado, romaine, tomato, baby carrots, peaches.

Wednesday: Budget

Keep it simple and low-cost with PASTA PUTTANESCA WITH TUNA. Toss 1 pound any cooked pasta with 1 (12-ounce) can tuna in oil (drained and flaked) and a (26-ounce) jar green or black olive (or other) pasta sauce.

Serve with a GREEN SALAD and ITALIAN BREAD. Try GRAPES for dessert.

Shopping List

any pasta, canned tuna in oil, jar green or black olive (or other) pasta sauce, salad greens, Italian bread, grapes.

Thursday: Meatless

There’s nothing like a good bowl of VEGETABLE BEAN SOUP on a chilly March night. Serve the soup with EGG SALAD SANDWICHES on whole-grain bread. STRAWBERRY ICE CREAM is good for dessert any time of year.

Plan

Save enough soup for Friday; save enough ice cream for Saturday.

Shopping List

canned reduced-sodium black beans, canned reduced-sodium pinto beans, canned diced tomatoes with jalapenos, frozen corn, unsalted vegetable broth, red potatoes, onions, medium salsa, frozen green beans, egg salad, whole-grain bread, strawberry ice cream.

VEGETABLE BEAN SOUP

Servings: makes about 12 cups

Prep time: less than 15 minutes

Cook time: 6 hours

  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 2 (14.5-ounce) cans undrained diced tomatoes with jalapenos
  • 2 cups frozen corn
  • 1 (14-ounce) can unsalted vegetable broth (see NOTE)
  • 2 medium red potatoes, chopped
  • 1 cup chopped onions
  • 1 cup medium salsa
  • 1 cup frozen green beans

In a 4-quart or larger slow cooker, combine all ingredients. Mix well. Cover and cook on high 6 hours or until vegetables are tender. NOTE: Thin with additional broth or water if desired.

Per cup: 109 calories, 4 grams protein, no fat (no calories from fat), no saturated fat, 24 grams carbohydrate, no cholesterol, 268 milligrams sodium, 5 grams fiber.

Friday: Express

Since the flavors have blended, leftover SOUP will be even better tonight. Augment the entree by stirring in some diced cooked chicken as you reheat it. Add a packaged GREEN SALAD and CRACKERS. FRESH TROPICAL FRUITS are a light dessert.

Shopping List

diced cooked chicken, packaged salad greens, crackers, fresh tropical fruits.

Saturday: Easy Entertaining

Our guests loved EASY BEEF STROGANOFF. Alongside, add STEAMED FRESH BROCCOLI, MIXED GREENS and a BAGUETTE. Top leftover ICE CREAM with CHOCOLATE SAUCE.

Shopping List

beef sirloin tip steaks cut 1/8 inch to 1/4 inch thick, garlic, canola oil, coarse salt, pepper, mushrooms, brown gravy mix, wide egg noodles, sour cream, broccoli, mixed greens, baguette, chocolate sauce.

EASY BEEF STROGANOFF

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 pound beef sirloin tip steaks cut 1/8 inch to 1/4 inch thick
  • 1 teaspoon minced garlic
  • 4 teaspoons canola oil, divided
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 pound sliced mushrooms
  • 1 (3/4-ounce) package brown gravy mix
  • 1 cup cold water
  • 4 cups cooked wide egg noodles
  • 1/4 cup dairy sour cream

Stack steaks; cut lengthwise in half, then crosswise into 1-inch-wide strips. Toss with garlic. Heat 2 teaspoons oil in large nonstick skillet on medium-high. Add half of beef; stir-fry 1 minute or until outside surface of beef is no longer pink. (Do not overcook.) Remove; repeat with remaining beef. Season with salt and pepper. Heat remaining 2 teaspoons oil in same skillet on medium-high. Add mushrooms; cook and stir 2 minutes or until tender. Remove from heat. Add gravy mix and water; blend well. Bring to a boil. Reduce heat; simmer 1 minute or until sauce is thickened, stirring frequently. Stir in beef; heat through. Serve over noodles. Pass sour cream.

Per serving: 461 calories, 36 grams protein, 15 grams fat (29% calories from fat), 4.3 grams saturated fat, 47 grams carbohydrate, 129 milligrams cholesterol, 465 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for February 20, 2022

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

Sunday: Family

A juicy ROAST CHICKEN is always welcome for family day. Serve it with packaged LONG-GRAIN AND WILD RICE. Jazz up the flavor of the rice and toss it with some toasted walnuts. On the side, add GREEN BEANS, a MIXED GREEN SALAD and DINNER ROLLS. Buy APPLE TURNOVERS for dessert.

Tip

Roast a 5- to 6-pound chicken for plenty of leftovers.

Plan

Save enough chicken for Tuesday.

Shopping List

chicken to roast, packaged long-grain and wild rice, walnuts, green beans, salad greens, dinner rolls, apple turnovers.

Monday: Budget

Enjoy this economical BEEF BARBECUE for dinner. In a 4-quart or larger slow cooker, place a 3-pound trimmed boneless chuck roast (cut into several chunks). Sprinkle beef with 1 medium chopped onion. In a small bowl, combine 1/2 cup packed brown sugar, 2 to 3 tablespoons chili powder, 1/2 teaspoon coarse salt, 1 teaspoon dry mustard and 1 (6-ounce) can no-salt-added tomato paste. Spoon over roast. Cover and cook on low 8 hours. Shred beef and serve on toasted whole-grain hamburger buns. Serve with pickled JALAPENO SLICES, COLESLAW and BAKED CHIPS. Try PEARS for dessert.

Plan

Save enough barbecue beef for Wednesday.

Shopping List

boneless chuck roast, onion, brown sugar, chili powder, coarse salt, dry mustard, canned no-salt-added tomato paste, whole-grain hamburger buns, pickled jalapeno slices, coleslaw, baked chips, pears.

Tuesday: Heat and Eat

Take advantage of the leftover chicken and make KING RANCH CHICKEN. Serve it with a SPINACH SALAD and extra TORTILLAS. Fresh TROPICAL FRUIT is a light dessert.

Shopping List

onion, green bell pepper, canned condensed cream of chicken soup (such as Healthy Request), canned condensed cream of mushroom soup (such as Healthy Request), canned original diced tomatoes and green chilies, garlic, chili powder, corn tortillas, shredded 50% reduced-fat sharp cheddar cheese, cooking spray, fresh spinach, fresh tropical fruit.

KING RANCH CHICKEN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 4 hours on low

  • 1 large chopped onion
  • 1 large chopped green bell pepper
  • 4 cups leftover chopped cooked chicken
  • 1 (10 3/4-ounce) can condensed cream of chicken soup (such as Healthy Request)
  • 1 (10 3/4-ounce) can condensed cream of mushroom soup (such as Healthy Request)
  • 1 (10-ounce) can original diced tomatoes and green chilies
  • 1 clove minced garlic
  • 1 teaspoon chili powder
  • 12 6-inch corn tortillas
  • 2 cups shredded 50% reduced-fat sharp cheddar cheese

Microwave onion and green pepper 6 minutes on high; drain. In a large bowl, combine onion, green pepper, chicken, both soups, tomatoes, garlic and chili powder. Tear tortillas into 1-inch pieces; layer one third of tortilla pieces into a 4-quart or larger slow cooker coated with cooking spray. Top with one-third chicken mixture and 2/3 cup cheese. Repeat layers twice. Cover and cook on low 3 1/2 hours or until bubbly and edges are golden. Uncover; cook on low 30 more minutes.

Per serving: 398 calories, 44 grams protein, 13 grams fat (28% calories from fat), 5.7 grams saturated fat, 29 grams carbohydrate, 101 milligrams cholesterol, 890 milligrams sodium, 4 grams fiber.

Wednesday: Express

BARBECUE WRAPS couldn't be easier using leftover barbecue beef. Heat the beef, spoon onto warm whole-grain tortillas, roll and eat! Alongside, you’ll want PINTO BEANS and GUACAMOLE on SHREDDED LETTUCE. For dessert, buy TAPIOCA PUDDING.

Shopping List

whole-grain tortillas, pinto beans, guacamole, lettuce, tapioca pudding.

Thursday: Kids

What could make kids happier than to have EASY MEXICAN PASTA for dinner? Serve this kid-friendly dish with CARROT SALAD and BREADSTICKS. How about fresh PINEAPPLE CHUNKS for dessert?

Shopping List

bowtie pasta, jar mild salsa, reduced-sodium black beans, can shoepeg corn kernels, butter, chili powder, cumin, coarse salt, four-cheese Mexican blend cheese, green onion, carrot salad, breadsticks, fresh pineapple chunks.

EASY MEXICAN PASTA

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 8 ounces uncooked bowtie pasta
  • 1 (16-ounce) jar mild salsa
  • 3 cups water
  • 1 cup reduced-sodium black beans
  • 1 (8.5-ounce) can rinsed shoepeg corn kernels
  • 4 tablespoons butter
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon coarse salt
  • 1 cup shredded four-cheese Mexican blend cheese
  • 1 thinly sliced green onion for garnish

In a pot with deep sides or a Dutch oven, preferably nonstick, combine pasta, salsa, water, beans, corn, butter, chili powder, cumin and salt. Bring to a boil over medium-high heat. Boil 10 minutes or until pasta is al dente and brothy sauce has formed, stirring occasionally. Top with cheese and green onion.

Per serving: 384 calories, 13 grams protein, 14 grams fat (33% calories from fat), 8.3 grams saturated fat, 51 grams carbohydrate, 37 milligrams cholesterol, 819 milligrams sodium, 6 grams fiber.

Friday: Meatless

There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL. Cook 12 ounces whole-grain or regular spaghettini according to directions; drain. Place in a large bowl and add 2 ounces herb-flavored goat cheese (cut into small pieces), 1/2 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; stir until well-blended. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add 2/3 cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine. Serve with MIXED GREENS and GARLIC BREAD. Make instant PISTACHIO PUDDING (with 1% milk) for dessert.

Shopping List

whole-wheat or regular spaghettini, herb-flavored goat cheese, fresh basil, coarse salt, pepper, olive oil, garlic, grape tomatoes, unsalted vegetable broth, salad greens, garlic bread, instant pistachio pudding, 1% milk.

Saturday: Easy Entertaining

Invite special guests for FARFALLE WITH CREAMY WILD MUSHROOM SAUCE. Serve the delicious entree with a ROMAINE SALAD and ITALIAN BREAD. An easy dessert is SORBET and BUTTER COOKIES.

Shopping List

farfalle (bowtie) pasta, butter, wild mushroom blend, onion, shallots, garlic, coarse salt, black pepper, dry white wine, whipping cream or half-and-half, Parmigiano-Reggiano cheese, parsley, Romaine, Italian bread, sorbet, butter cookies.

FARFALLE WITH CREAMY WILD MUSHROOM SAUCE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 12 minutes, plus pasta

  • 1 pound farfalle (bowtie) pasta
  • 1 tablespoon butter
  • 12 ounces wild mushroom blend
  • 1/2 cup chopped onion
  • 1/2 cup finely chopped shallots
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons coarse salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup dry white wine
  • 2/3 cup half-and-half or whipping cream
  • 1/2 cup freshly grated Parmigiano-Reggiano cheese
  • 2 tablespoons fresh chopped parsley

Cook pasta according to directions; drain. In a large nonstick skillet, melt butter on medium high. Add mushrooms, onion, shallots, garlic, 1 teaspoon salt and pepper; cook 12 minutes or until liquid evaporates, stirring occasionally. Remove from heat. Add cooked pasta, wine, cream, cheese and 2 tablespoons parsley, tossing gently to coat. Stir in remaining salt. Garnish with extra parsley if desired. Serve immediately.

Per serving: 297 calories, 11 grams protein, 6 grams fat (18% calories from fat), 3.2 grams saturated fat, 48 grams carbohydrate, 15 milligrams cholesterol, 483 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for February 13, 2022

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

Sunday: Family

Family Day is always special, so make it extra-special with BEEF AND GREEN OLIVE STEW. Serve the savory dish over your MASHED POTATOES. Add a SPINACH SALAD and CRUSTY ROLLS on the side. How about STRAWBERRY ICE CREAM for dessert?

Plan

Save enough stew for Monday and enough ice cream for Thursday.

Shopping List

flour, black pepper, cayenne pepper, beef stew meat, canola oil, onion, dried oregano, fennel seeds, red wine, canned reduced-sodium beef broth, canned no-salt-added garlic-seasoned diced tomatoes, tomato paste, jar green olives with pimentos, potatoes to mash, fresh spinach, crusty rolls, strawberry ice cream.

BEEF AND GREEN OLIVE STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 4 to 6 hours on high, or 7 to 9 hours on low

  • 1/4 cup flour
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cayenne pepper
  • 1 1/2 pounds beef stew meat, trimmed and cut into 1-inch pieces
  • 1 tablespoon canola oil
  • 1 cup chopped onions
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon fennel seeds
  • 1 cup red wine
  • 1 (14 1/2-ounce) can reduced-sodium beef broth
  • 1 (14 1/2-ounce) can no-salt-added garlic-seasoned diced tomatoes
  • 1/4 cup tomato paste
  • 1 (7-ounce) jar green olives with pimentos, drained

Combine flour, black pepper and cayenne pepper in a medium bowl. Lightly coat beef with flour mixture. Coat bottom of a 4-quart or larger slow cooker with oil; add beef, onions, oregano, fennel, wine, beef broth, tomatoes and tomato paste. Stir until combined. Cook on high 4 to 6 hours, or on low 8 to 10 hours. (No stirring is necessary during cooking.) Stir in olives and cook for 2 to 3 more minutes; serve.

Per serving: 296 calories, 25 grams protein, 14 grams fat (43% calories from fat), 3.6 grams saturated fat, 14 grams carbohydrate, 71 milligrams cholesterol, 809 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Enjoy the leftover STEW for an easy meal. For a little variety, serve it over BROWN RICE this time. Add a MIXED GREEN SALAD and WHOLE-GRAIN BREAD. Enjoy SLICED ORANGES for dessert.

Shopping List

brown rice, mixed greens, whole-grain bread, oranges.

Tuesday: Meatless

Tonight's no-meat dinner, PENNE PASTA WITH CARAMELIZED ONIONS AND CHICKPEAS, has lots of flavor and is easy to prepare. Serve it with a LETTUCE WEDGE and GARLIC BREAD. For dessert, make instant CHOCOLATE PUDDING with 1% milk. Slice a banana and stir it into the pudding for some extra flavor.

Shopping List

olive oil, sweet onion (such as Vidalia), escarole, golden raisins, multigrain penne pasta, canned reduced-sodium chickpeas, Parmesan cheese, lettuce, garlic bread, instant chocolate pudding, 1% milk, bananas.

PENNE PASTA WITH CARAMELIZED ONIONS AND CHICKPEAS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 25 minutes, plus pasta

  • 1 tablespoon olive oil
  • 1 large sweet onion (such as Vidalia), thinly sliced
  • 1 large bunch of escarole, torn into pieces
  • 1/4 cup golden raisins
  • 8 ounces multigrain penne pasta
  • 1 (15 1/2-ounce) can reduced-sodium chickpeas, lightly drained
  • Freshly grated Parmesan cheese

Heat oil in a large nonstick skillet on medium. Add onion; cook 15 to 20 minutes or until golden. Add escarole and raisins; cook, turning occasionally about 3 minutes or until leaves are tender and stem ends still crunchy. Meanwhile, cook pasta according to directions; drain and return pasta to pot. To escarole mixture, add chickpeas with some liquid. Simmer, stirring occasionally, 3 minutes or until heated through. Serve over pasta. Sprinkle with cheese.

Per serving: 378 calories, 14 grams protein, 6 grams fat (15% calories from fat), 0.5 gram saturated fat, 70 grams carbohydrate, no cholesterol, 303 milligrams sodium, 13 grams fiber.

Wednesday: Budget

You won't know you're saving money, because the flavor of PUEBLO POSOLE WITH PORK AND GREEN CHILIES is so rich. Serve it with a ROMAINE SALAD and CORNBREAD (from mix). STRAWBERRIES are a light dessert.

Shopping List

canola oil, onions, garlic, Mexican or other dried oregano, cumin, boneless pork shoulder, unsalted chicken broth, coarse salt, canned whole white or yellow hominy, canned chopped green chilies, romaine, cornbread mix, strawberries.

PUEBLO POSOLE WITH PORK AND GREEN CHILIES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 2 hours and 15 minutes

  • 2 tablespoons canola oil
  • 2 medium onions, coarsely chopped
  • 5 large cloves garlic, minced
  • 1 1/2 teaspoons Mexican or other dried oregano
  • 3/4 teaspoon cumin
  • 2 pounds boneless pork shoulder, cut into 1 1/2-inch chunks
  • 5 1/4 cups unsalted chicken broth
  • 1 cup water
  • 1/2 teaspoon coarse salt
  • 2 (15-ounce) cans whole white or yellow hominy, rinsed
  • 1 to 2 (7-ounce) cans chopped green chilies, drained (see NOTE)

In a Dutch oven, heat oil 1 minute on medium-high. Add onions, garlic, oregano and cumin; cook, stirring occasionally, 10 to 12 minutes or until softened and lightly browned. Add pork, broth, water and salt. Adjust heat so liquid barely ripples; cover and simmer slowly 1 1/2 hours, stirring occasionally or until pork is nearly tender. Mix in hominy and chilies and simmer, uncovered, until pork is fork-tender and liquid is reduced slightly, about 30 minutes more. Serve warm.

NOTE: The more chilies, the spicier the dish will be.

Per serving: 356 calories, 34 grams protein, 10 grams fat (27% calories from fat), 2.2 grams saturated fat, 31 grams carbohydrate, 94 milligrams cholesterol, 1,113 milligrams sodium, 4 grams fiber.

Thursday: Express

Give yourself a break tonight and serve your favorite ROTISSERIE CHICKEN. Alongside, how about O’BRIEN POTATOES (from frozen), a packaged CAESAR SALAD and WHOLE-GRAIN ROLLS? Scoop some leftover ICE CREAM for dessert.

Shopping List

any rotisserie chicken, frozen O’Brien potatoes, packaged Caesar salad, whole-grain rolls.

Friday: Kids

Treat the kids to all-beef or turkey hot dogs with the lowest fat and sodium. Serve the dogs in whole-grain buns. Add BAKED CHIPS. Alongside, spread peanut butter on CELERY STICKS to munch on. APPLE SLICES are good for dessert.

Shopping List

all-beef or turkey hot dogs (lowest fat and lowest sodium), whole-grain hot dog buns, baked chips, peanut butter, celery, apples.

Saturday: Easy Entertaining

Invite your favorite friends for MUSTARD-CRUSTED SALMON: Heat oven to 450 degrees. Place 4 (4 to 6 ounces each) salmon fillets skin side down on a rimmed, foil-lined baking pan. In a small bowl, mix together 2 to 3 tablespoons coarse-grain mustard and 1 1/2 tablespoons maple syrup. Spread over each fillet; sprinkle panko breadcrumbs over the mustard mixture. Bake 10 to 12 minutes (according to thickness) or until salmon is opaque in center.

Serve with ROASTED RED POTATOES, SAUTEED SPINACH, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, PEACH SORBET and CHOCOLATE WAFER COOKIES are a perfect combo.

Tip

When salmon is done, carefully remove from foil, leaving the skin behind.

Shopping List

salmon fillets, coarse-grain mustard, maple syrup, panko breadcrumbs, red potatoes, spinach, mixed greens, whole-grain rolls, peach sorbet, chocolate wafer cookies.

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