health

7 Day Menu Planner for November 20, 2022

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

Sunday: Family

Celebrate family day with INDIAN FLANK STEAK AND RICE on the menu. Add SAUTEED SLICED CARROTS, MIXED GREENS and NAAN alongside. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough steak, rice and Boston cream pie for Monday.

Shopping List

nonfat plain Greek-style yogurt, garam masala, garlic powder, paprika, coarse salt, flank steak, red onions, brown rice, frozen peas, carrots, mixed greens, naan, Boston cream pie.

INDIAN FLANK STEAK AND RICE

Servings: makes 8 servings

Prep time: 10 minutes; marinating time: 6 hours to overnight

Cook time: 11 to 21 minutes

  • 1 cup nonfat plain Greek-style yogurt
  • 2 tablespoons garam masala
  • 1 tablespoon garlic powder
  • 1 tablespoon paprika
  • 1 teaspoon coarse salt
  • 1 beef flank steak (about 2 pounds)
  • 3 tablespoons water
  • 2 red onions, cut into thick slices
  • 3 cups hot cooked brown rice
  • 2 cups frozen peas, cooked

Combine yogurt, garam masala, garlic powder, paprika and salt in medium bowl. Spread 1/3 cup yogurt mixture over steak. Reserve remaining yogurt mixture for sauce. Place steak in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill), turning occasionally, for medium-rare to medium doneness. Meanwhile, grill onion slices, covered, 11 to 15 minutes. Remove steak and onions from grill; let stand 3 to 5 minutes. Meanwhile, heat remaining sauce and water in small saucepan over medium heat 2 to 3 minutes. Cut steak lengthwise in half, then across the grain into thin slices. Cut onions into bite-size pieces. Combine rice and peas in large bowl. Divide rice mixture evenly among plates. Serve with beef, onions and sauce.

Per serving: 302 calories, 29 grams protein, 8 grams fat (23% calories from fat), 3 grams saturated fat, 29 grams carbohydrate, 65 milligrams cholesterol, 289 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Make STEAK STIR-FRY with the leftover flank steak (cut into bite-size pieces). Stir-fry the steak with frozen stir-fry vegetables and bottled stir-fry sauce. Spoon your creation over leftover BROWN RICE and add BREAD STICKS on the side. A piece of leftover BOSTON CREAM PIE is dessert.

Shopping List

frozen stir-fry vegetables, bottled stir-fry sauce, bread sticks.

Tuesday: Budget

PAPPARDELLE WITH TURKEY RAGU is an economical and tasty meal. Add a SPINACH SALAD and GARLIC BREAD. For dessert, try PEARS.

Shopping List

pappardelle or linguine pasta, carrots, unsalted chicken broth, olive oil, onion, garlic, ground turkey breast, dried or fresh rosemary, coarse salt, pepper, no-salt-added or regular marinara sauce, Parmesan cheese, fresh spinach, garlic bread, pears.

PAPPARDELLE WITH TURKEY RAGU

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 12 ounces pappardelle or linguine pasta
  • 2 medium carrots, chopped
  • 1/2 cup unsalted chicken broth, divided
  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 1 teaspoon minced garlic
  • 1 1/3 pounds ground turkey breast
  • 1 teaspoon dried crushed (or 2 teaspoons fresh) rosemary
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 cups no-salt-added or regular marinara sauce
  • Freshly grated Parmesan cheese to taste

Cook pasta according to directions; drain. Cover and microwave carrots and 1 tablespoon broth 2 minutes on high. Meanwhile, in a large nonstick skillet, heat oil on medium. Add carrots, onion and garlic to skillet. Cook 6 minutes or until vegetables are softened. Add turkey, rosemary, salt and pepper; cook 6 minutes or until turkey is no longer pink. Add remaining broth; simmer, uncovered, 3 minutes. Stir in marinara sauce; reduce heat to low and simmer, covered, 4 minutes to blend flavors. Spoon sauce over pasta; serve with Parmesan.

Per serving: 402 calories, 33 grams protein, 5 grams fat (12% calories from fat), 0.8 gram saturated fat, 54 grams carbohydrate, 59 milligrams cholesterol, 329 milligrams sodium, 4 grams fiber.

Wednesday: Meatless

CUBAN BLACK BEAN AND POTATO SOUP makes a perfect no-meat meal: Combine 3 1/2 cups sofrito with 3 cups canned reduced-sodium black beans (rinsed) in a blender; blend until smooth. Pour into Dutch oven. Add 7 cups water and 3 more cups rinsed black beans, 2 1/2 cups diced potatoes (3 medium), 2 tablespoons white wine vinegar, 1 tablespoon cumin, 1 teaspoon dried oregano, 1 bay leaf and 1/2 teaspoon coarse salt. Bring to a simmer; reduce heat to medium-low and simmer, covered, 20 minutes or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and diced green bell pepper.

Serve with PLANTAIN CHIPS and CUBAN BREAD. Make FLAN (from mix) for dessert.

Tip

CUBAN BLACK BEAN AND POTATO SOUP makes a perfect no-meat meal: Combine 3 1/2 cups sofrito with 3 cups canned reduced-sodium black beans (rinsed) in a blender; blend until smooth. Pour into Dutch oven. Add 7 cups water and 3 more cups rinsed black beans, 2 1/2 cups diced potatoes (3 medium), 2 tablespoons white wine vinegar, 1 tablespoon cumin, 1 teaspoon dried oregano, 1 bay leaf and 1/2 teaspoon coarse salt. Bring to a simmer; reduce heat to medium-low and simmer, covered, 20 minutes or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and diced green bell pepper.

Serve with PLANTAIN CHIPS and CUBAN BREAD. Make FLAN (from mix) for dessert.

Shopping List

sofrito, reduced-sodium black beans, potatoes, white wine vinegar, cumin, dried oregano, bay leaf, coarse salt, red onion, green bell pepper, plantain chips, Cuban bread, flan mix.

Thursday: Express

Make it quick tonight with a pan-fried HAM STEAK, POTATOES WITH ONIONS (from refrigerated) and SPINACH SOUFFLE (from frozen). Add WHOLE-GRAIN BREAD. CHUNKY APPLESAUCE is your dessert.

Shopping List

ham steak, refrigerated potatoes with onions, frozen spinach souffle, whole-grain bread, chunky applesauce.

Friday: Kids

The kids will run to dinner for CHICKEN AND CHEESE QUESADILLAS: Evenly top 4 (8-inch) whole-grain tortillas with 1/4 cup shredded 50% light cheddar cheese, 1/2 cup shredded cooked chicken, 2 tablespoons chopped fresh cilantro and 1 tablespoon canned chopped mild green chiles. Cover each with another tortilla; press down gently. One at a time, brown in a large nonstick skillet on medium-high 2 minutes per side or until golden and cheese is melted. Cut into wedges and serve. Add vegetarian REFRIED BEANS and BABY CARROTS with DIP. Slice KIWIS for dessert.

Shopping List

whole-grain flour tortillas, 50% light cheddar cheese, cooked chicken, fresh cilantro, canned chopped mild green chiles, canned vegetarian refried beans, baby carrots, dip, kiwis.

Saturday: Easy Entertaining

Take your guests to the south of France with FISH PROVENCAL. Add MASHED POTATOES to catch the juices, steamed fresh BRUSSELS SPROUTS, a BOSTON LETTUCE SALAD and a BAGUETTE to round out the meal.

For dessert, hop over to Italy for ITALIAN POUND CAKE: Mix 1 (18-ounce) jar apricot preserves with 1/4 cup amaretto (or apricot nectar) and heat until warm. Drizzle over sliced pound cake. Add a dollop of light whipped cream and toasted sliced almonds for garnish.

Shopping List

firm whitefish such as halibut or striped bass, olive oil, onion, canned diced tomatoes, Kalamata olives, dry white wine, dried basil, garlic powder, dried thyme, potatoes to mash, fresh Brussels sprouts, Boston lettuce, baguette, apricot preserves, amaretto or apricot nectar, pound cake, light whipped cream, sliced almonds.

FISH PROVENCAL

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 30 minutes

  • 1 1/2 pounds firm whitefish such as halibut or striped bass
  • 1 tablespoon olive oil
  • 1/2 cup finely chopped onion
  • 1 (14-ounce) can diced tomatoes, drained
  • 1/2 cup Kalamata olives, sliced lengthwise
  • 2 tablespoons dry white wine
  • 1 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon dried thyme

Heat oven to 375 degrees. Place fish in a single layer in large baking dish coated with cooking spray. Bake 15 minutes. Meanwhile, heat oil in medium saucepan on medium. Add onion; cook and stir 5 minutes or until softened. Add tomatoes, olives, wine, basil, garlic powder and thyme; simmer 3 minutes. Spoon sauce over fish. Bake 5 more minutes or until fish is opaque throughout.

Per serving: 172 calories, 22 grams protein, 6 grams fat (34% calories from fat), 0.6 gram saturated fat, 5 grams carbohydrate, 56 milligrams cholesterol, 334 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for November 13, 2022

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

Sunday: Family

Aromatic and delicious, MUSTARD PORK CHOPS WITH SMASHED POTATOES AND PEAS will be a family favorite. Serve the combination with GREEN BEANS, MIXED GREENS and WHOLE-GRAIN ROLLS. For dessert, have some STRAWBERRY ICE CREAM.

Shopping List

red potatoes, frozen green peas, green onions, olive oil, coarse salt, pepper, boneless pork chops, dry white wine or unsalted chicken broth, Dijon mustard, green beans, mixed greens, whole-grain rolls, strawberry ice cream.

MUSTARD PORK CHOPS WITH SMASHED POTATOES AND PEAS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes, plus potatoes

  • 1 pound medium red potatoes, cut into 1-inch pieces
  • 1 (10-ounce) package frozen green peas
  • 2 green onions, thinly sliced
  • 2 tablespoons olive oil, divided
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 4 (5- or 6-ounce) boneless pork chops (about 3/4 inches thick)
  • 3/4 cup dry white wine or unsalted chicken broth
  • 2 tablespoons Dijon mustard

Cook potatoes in boiling water about 10 to 12 minutes. Add peas during the last 2 minutes of cooking. Drain and gently smash with the onions, 1 tablespoon oil, salt and pepper. Meanwhile, heat remaining oil in a large skillet on medium. Cook chops 4 to 6 minutes per side or until golden brown. Transfer to plates; keep warm. Add the broth or wine to skillet and simmer for 3 minutes, stirring to reduce by half. Whisk in mustard and spoon sauce over pork. Serve with potatoes and peas.

Per serving: 409 calories, 34 grams protein, 15 grams fat (33% calories from fat), 3.5 grams saturated fat, 30 grams carbohydrate, 75 milligrams cholesterol, 564 milligrams sodium, 6 grams fiber.

Monday: Meatless

Try this VEGGIE CHILI for an easy, delicious no-meat dinner. Serve it with a LETTUCE WEDGE WITH BLUE CHEESE CRUMBLES and CORNBREAD (from mix). FRESH PINEAPPLE SPEARS are a simple dessert.

Plan

Save enough chili for Tuesday.

Shopping List

canola oil, carrots, onion, packet less-sodium chili seasoning, no-salt-added tomato sauce, no-salt-added V-8, no-salt-added or regular fire-roasted diced tomatoes, reduced-sodium black beans, great Northern beans, zucchini, yellow squash, frozen whole-kernel corn, fresh cilantro, low-fat sour cream, green onions, shredded 50% light sharp cheddar cheese, tomatoes, lettuce, blue cheese crumbles, cornbread mix, fresh pineapple.

VEGGIE CHILI

Servings: makes about 7 1/2 1-cup servings

Prep time: 15 minutes

Cook time: about 40 minutes

  • 2 teaspoons canola oil
  • 1 large carrot, chopped
  • 1 medium onion, chopped
  • 1 (1.25-ounce) packet less-sodium chili seasoning
  • 1/2 cup no-salt-added tomato sauce
  • 1 1/2 cups no-salt-added V-8
  • 1 (14.5-ounce) can no-salt-added or regular fire-roasted diced tomatoes, with liquid
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (15-ounce) can great Northern beans, rinsed
  • 1 medium zucchini, diced
  • 1 medium yellow squash, diced
  • 1/2 cup frozen whole-kernel corn, thawed
  • Water as needed

Toppings: chopped fresh cilantro, low-fat sour cream, chopped green onions, shredded 50% light sharp cheddar cheese, chopped tomatoes.

Heat oil in a Dutch oven on medium. Add carrot and onion; cook 7 minutes. Stir in chili seasoning; cook 2 minutes. Stir in tomato sauce, V-8, tomatoes, both beans, both squash and corn. If too thick, add water as desired. Bring to a boil; cover and reduce heat to medium-low. Simmer, stirring occasionally, 30 minutes. Serve with desired toppings.

Per cup: 167 calories, 8 grams protein, 2 grams fat (10% calories from fat), no saturated fat, 30 grams carbohydrate, no cholesterol, 213 milligrams sodium, 6 grams fiber.

Tuesday: Kids

Let the kids help you make CHILI TACOS from the leftover chili for a kid-friendly meal. Serve with PINTO BEANS, SHREDDED LETTUCE and DICED AVOCADO to round out the meal. PEACHES work for dessert.

Shopping List

taco shells, pinto beans, lettuce, avocado, peaches.

Wednesday: Budget

For a low-cost dinner, enjoy ROTINI WITH CARAMELIZED ONIONS AND BROCCOLI: Heat 2 tablespoons olive oil in a large nonstick skillet on medium. Add 2 large onions (cut into 1/2-inch-thick slices); cook 12 minutes or until browned. Add 1 cup water and 2 teaspoons dried tarragon; cook 5 to 7 minutes or until most of the liquid has evaporated. Meanwhile, cook 12 ounces rotini pasta according to directions; add 5 cups fresh broccoli florets 3 minutes before the end of cooking time. Drain broccoli and pasta and return to pot. Add onion mixture to pot along with 2 (3/4-ounce) wedges light sun-dried-tomato-and-basil cheese; stir until cheese is melted and well blended. Season with coarse salt and pepper to taste. Drizzle with more oil if desired.

Serve with a ROMAINE SALAD WITH EGG SLICES and WHOLE-GRAIN BREAD. GRAPES are your dessert.

Shopping List

olive oil, onions, dried tarragon, rotini pasta, fresh broccoli, light sun-dried-tomato-and-basil cheese, coarse salt, pepper, romaine, eggs, whole-grain bread, grapes.

Thursday: Family

Celebrate Thanksgiving with the family with the traditional TURKEY, these SPICY MAPLE SWEET POTATOES WITH CINNNAMON PEPITAS, tiny GREEN PEAS WITH PEARL ONIONS (from frozen) and this HOME-STYLE CRANBERRY SAUCE: Mix 1 cup water and 1 cup sugar in medium saucepan; bring to a boil on medium-high heat. Add 1 (12-ounce) package rinsed and drained fresh cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon orange zest; return to a boil. Reduce heat to medium-low; simmer, stirring occasionally, 10 minutes or until cranberries burst and sauce begins to thicken. Remove from heat; stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover; refrigerate until ready to serve.

Add DINNER ROLLS. Finish the feast with a small piece of PUMPKIN PIE topped with light whipped cream.

Tip

Celebrate Thanksgiving with the family with the traditional TURKEY, these SPICY MAPLE SWEET POTATOES WITH CINNNAMON PEPITAS, tiny GREEN PEAS WITH PEARL ONIONS (from frozen) and this HOME-STYLE CRANBERRY SAUCE: Mix 1 cup water and 1 cup sugar in medium saucepan; bring to a boil on medium-high heat. Add 1 (12-ounce) package rinsed and drained fresh cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon orange zest; return to a boil. Reduce heat to medium-low; simmer, stirring occasionally, 10 minutes or until cranberries burst and sauce begins to thicken. Remove from heat; stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover; refrigerate until ready to serve.

Add DINNER ROLLS. Finish the feast with a small piece of PUMPKIN PIE topped with light whipped cream.

Plan

Save enough turkey for Friday and enough pie for Saturday.

Shopping List

turkey, pure maple syrup, cinnamon, cayenne pepper, hulled pumpkin seeds (pepitas), olive oil, sweet potatoes, shallot or red onion, coarse salt, unsalted chicken broth, sweet paprika, garlic powder, butter, frozen tiny green peas with pearl onions, sugar, fresh cranberries, cinnamon, orange, pure vanilla extract, dinner rolls, pumpkin pie, light whipped cream.

SPICY MAPLE SWEET POTATOES WITH CINNAMON PEPITAS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: Less than 25 minutes

  • For pepitas:
  • 1/4 cup pure maple syrup
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon cayenne pepper
  • 1/2 cup hulled pumpkin seeds (pepitas)
  • For sweet potatoes:
  • 3 tablespoons olive oil
  • 4 medium sweet potatoes (about 2 1/2 pounds), peeled and cut into 1-inch pieces
  • 1/4 cup finely diced shallot or red onion
  • 1 teaspoon coarse salt
  • 2/3 cup unsalted chicken broth
  • 1/4 teaspoon sweet paprika
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon garlic powder
  • 3 tablespoons pure maple syrup
  • 2 tablespoons butter

For pepitas: Line a baking sheet with parchment; set aside. In a small saucepan, combine syrup, cinnamon and cayenne over medium-high heat. Bring to a boil and add pepitas. Boil, stirring constantly 3 to 4 minutes or until syrup is almost gone and mixture is thick and getting darker in color. Remove from heat; pour glazed pepitas on prepared baking sheet. Working fast, spread seeds out in single layer using spatula or forks. Let cool completely, then break or chop into small clusters.

For potatoes: In a large nonstick skillet with lid, heat oil on medium-high. Add potatoes, shallot and salt; stir to coat with oil. Reduce heat to medium. Cook potatoes, stirring occasionally, about 5 minutes or until softened. Add broth to skillet; cover. Reduce heat to medium-low; cook 12 to 14 minutes until potatoes are tender but not falling apart. Meanwhile, combine paprika, cinnamon, cayenne pepper, garlic powder and syrup in bowl. Pour glaze over potatoes and gently stir to coat; cook for 1 minute. Add butter and stir to coat. Remove from heat. Serve potatoes while warm, topped with candied pepitas. (Adapted from "Delicious Gatherings," Tara Teaspoon, Shadow Mountain Publishing.)

Per serving: 280 calories, 5 grams protein, 12 grams fat (37% calories from fat), 3.3 grams saturated fat, 40 grams carbohydrate, 8 milligrams cholesterol, 348 milligrams sodium, 5 grams fiber.

Friday: Express

Use the leftover turkey in TURKEY AND BACON RANCH PIZZA. Heat oven to 400 degrees. Coat a 10-by-15-inch cookie sheet with cooking spray. Unroll 1 (11-ounce) can refrigerated pizza dough on cookie sheet; starting at center, press dough into a 10-by-15-inch rectangle. Spread 1/2 cup ranch dressing over dough. Top with 2 cups chopped leftover turkey, 4 slices crisp cooked bacon (crumbled), 1/4 cup finely chopped onion, 1 large chopped plum tomato, 1 cup shredded 50% light cheddar cheese and 1 cup shredded part-skim mozzarella cheese. Bake 13 to 16 minutes or until crust is golden and cheese is melted. Cut into 8 servings. Serve with CARROT STICKS. Enjoy PLUMS for dessert.

Shopping List

cooking spray, refrigerated pizza dough, ranch dressing, bacon, onion, plum tomato, shredded 50% light cheddar cheese, shredded part-skim mozzarella cheese, carrots, plums.

Saturday: Heat and Eat

For a change of pace, try STUFFED BAKED POTATOES tonight. Bake potatoes at 400 degrees until tender. Split and fill with your sauteed fresh spinach and some crumbled goat cheese. Sprinkle with toasted pecans. Serve with deli EGG SALAD on a bed of RED-TIPPED LETTUCE. Add WHOLE-GRAIN ROLLS. For dessert, slice the leftover PIE.

Shopping List

potatoes to bake, fresh spinach, goat cheese, pecans, deli egg salad, red-tipped lettuce, whole-grain rolls.

health

7 Day Menu Planner for November 06, 2022

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

Sunday: Family

Gather the family for AUTUMN POT ROAST WITH ROOT VEGETABLES for a perfect fall feast. Serve with a ROMAINE SALAD and DINNER ROLLS. Top POUND CAKE with BLUEBERRIES for dessert.

Plan

Save enough beef, gravy and vegetables for Monday and enough cake for Tuesday.

Shopping List

dried oregano, garlic, coarse salt, lemon pepper, boneless beef roast, canola oil, red potatoes, carrots, parsnips, leek, cornstarch, romaine, dinner rolls, pound cake, blueberries.

AUTUMN POT ROAST WITH ROOT VEGETABLES

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 3 hours

  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon lemon pepper
  • 1 (3 to 3 1/2-pound) boneless beef roast
  • 1 tablespoon canola oil
  • 3/4 cup water
  • 8 small red potatoes, halved
  • 2 large carrots, cut into 2 1/2-by-1/2-inch pieces
  • 2 large parsnips, cut into 2 1/2-by-1/2-inch pieces
  • 1 small leek, cut into 1 1/2-inch pieces
  • 1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water

Combine oregano, garlic, salt and pepper; press onto beef pot roast. Heat oil in stock pot on medium. Brown pot roast; pour off drippings. Add water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until pot roast and vegetables are fork tender. Remove pot roast and vegetables; keep warm. Skim fat from cooking liquid. Measure and return 2 cups cooking liquid to stock pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly. Carve pot roast; serve with vegetables and sauce.

Per serving: 286 calories, 33 grams protein, 10 grams fat (30% calories from fat), 2.7 grams saturated fat, 18 grams carbohydrate, 98 milligrams cholesterol, 201 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the beef and gravy leftovers for HOT ROAST BEEF SANDWICHES on whole-grain bread. Heat the leftover VEGETABLES to go alongside. Serve with a MIXED GREEN SALAD. PEARS are dessert.

Shopping List

whole-grain bread, mixed greens, pears.

Tuesday: Meatless

For a meatless meal, try flavor- and fiber-packed SPAGHETTI WITH GARLICKY KALE AND TOMATOES. Add a ROMAINE SALAD with SLICED EGGS and CRUSTY ROLLS. Top the leftover CAKE with CHOCOLATE ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

whole-grain spaghetti, olive oil, red onion, garlic, coarse salt, pepper, fresh kale, grape tomatoes, whole almonds, pecorino cheese, romaine, eggs, crusty rolls, chocolate ice cream.

SPAGHETTI WITH GARLICKY KALE AND TOMATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes plus spaghetti

  • 6 ounces whole-grain spaghetti
  • 2 tablespoons olive oil
  • 1 medium red onion, thinly sliced
  • 2 cloves garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 8 cups kale, stems removed, leaves torn into bite-size pieces
  • 2 pints grape tomatoes, halved
  • 1/3 cup chopped roasted almonds
  • 1/4 cup grated pecorino cheese, plus more for serving

Cook pasta according to directions; reserve 1/4 cup cooking water, drain pasta and return to pot. Meanwhile, heat oil in a large nonstick skillet on medium-high. Add onion, garlic, salt and pepper. Cook 4 to 5 minutes or until onions begin to brown. Add kale; cook 2 to 3 minutes, tossing frequently, until tender. Add tomatoes; cook 1 to 2 more minutes, tossing frequently. To pasta pot, add kale mixture, almonds, pecorino and reserved cooking water to taste; toss to combine. Serve with additional pecorino.

Per serving: 335 calories, 13 grams protein, 14 grams fat (34% calories from fat), 2.7 grams saturated fat, 46 grams carbohydrate, 4 milligrams cholesterol, 259 milligrams sodium, 8 grams fiber.

Wednesday: Budget

Give the food budget a rest and serve economical PULLED PORK: In a 4-quart or larger slow cooker, whisk together 1/2 cup apricot preserves and 1 tablespoon cider vinegar. Stir in 1 thinly sliced red onion. Season a well-trimmed 2 1/2-pound boneless pork shoulder with 2 teaspoons cumin. Nestle pork among onions. Cover and cook on low 7 to 8 hours, or high 5 to 6 hours. Remove pork; using two forks, shred meat and stir back into mixture in cooker. To serve, arrange pork on whole-grain hamburger buns. Top with sliced jalapenos if desired.

Serve with BAKED CHIPS. You'll enjoy APPLE SLICES for dessert.

Plan

Save enough pulled pork for Friday.

Shopping List

apricot preserves, cider vinegar, red onion, boneless pork shoulder, cumin, whole-grain hamburger buns, sliced jalapenos if desired, baked chips, apples.

Thursday: Kids

You won’t have any trouble convincing the kids to try CHEESY CHILI HASH BROWN BAKE. Serve with CELERY STICKS with peanut butter and raisins. For dessert, watch them slurp up a SPICED PUMPKIN SMOOTHIE. For two or three servings, place 1 cup ice, 1/2 cup 1% milk, 1/3 cup pure pumpkin puree, 1 tablespoon honey and pinch of nutmeg in a blender. Blend until smooth and frothy.

Shopping List

lean (93% to 95%) ground beef or ground turkey, carrots, canned sloppy Joe sauce, canned chili beans, refrigerated hash browns, shredded 50% reduced-fat cheddar cheese, celery, peanut butter, raisins, 1% milk, pure pumpkin puree, honey, nutmeg.

CHEESY CHILI HASH BROWN BAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 1 to 1 1/4 pounds lean (93% to 95%) ground beef or ground turkey
  • 1 cup shredded carrot
  • 1 (15.5-ounce) can sloppy Joe sauce
  • 1 (15-ounce) can undrained chili beans
  • 1 (20.4-ounce) package refrigerated hash browns
  • 2 cups shredded 50% reduced-fat cheddar cheese

Heat oven to 425 degrees. In a large nonstick skillet on medium-high, cook beef and carrot 6 to 7 minutes or until beef is no longer pink and carrot is tender. Stir in sloppy Joe sauce and beans. Spoon mixture into a 9-by-13-inch baking dish coated with cooking spray. Top evenly with potatoes. Cover with foil; bake 30 minutes. Uncover; coat potatoes with cooking spray. Bake 10 to 15 more minutes or until browned and crisp. Sprinkle with cheese; bake 5 more minutes or until cheese melts.

Per serving: 324 calories, 25 grams protein, 11 grams fat (29% calories from fat), 5.4 grams saturated fat, 33 grams carbohydrate, 52 milligrams cholesterol, 811 milligrams sodium, 6 grams fiber.

Friday: Express

Make it quick tonight and heat the leftover PULLED PORK. Serve it over toasted CORNBREAD SQUARES (from mix). Add a packaged GREEN SALAD. A little BROWNIE can be your dessert.

Plan

Save enough brownies for Saturday.

Shopping List

cornbread mix, packaged salad greens, brownies.

Saturday: Easy Entertaining

Invite friends and enjoy SHRIMP PUTTANESCA: Cook 12 ounces fettuccine according to directions; drain. Use a vegetable peeler and remove 4 strips of zest from a lemon; thinly slice the zest. Heat 2 tablespoons olive oil in a large nonstick skillet on medium-high. Season 1 pound large shrimp (peeled and deveined) with 1/4 teaspoon coarse salt and cook, tossing occasionally, for 3 minutes. Add 1/2 cup halved Kalamata olives, 1 tablespoon capers and the zest; toss to combine. Add 2 cups no-salt-added or regular marinara sauce and simmer 4 minutes or until the shrimp are opaque throughout. Toss with fettuccine.

Serve with a CAESAR SALAD and GARLIC BREAD. For dessert, top leftover BROWNIES with leftover ICE CREAM and light whipped cream.

Shopping List

fettuccine, lemon, olive oil, large shrimp, coarse salt, Kalamata olives, capers, no-salt-added or regular marinara sauce, Caesar salad, garlic bread, light whipped cream.

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