health

7 Day Menu Planner for February 12, 2023

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

Sunday: Family

Family day is always special, but you can make it extra-special with POMEGRANATE STEAK and QUINOA. For quinoa: Cook 1 cup quinoa in 2 cups lower-sodium beef broth as directed. Stir in 1 cup thinly sliced fresh baby spinach, 1/2 cup sweetened dried cranberries and 1/4 cup chopped toasted walnuts.

Serve with fresh BROCCOLI SPEARS, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

Plan

Prepare 1 extra steak for Monday. Save enough cake for Tuesday.

Shopping List

pomegranate juice, balsamic vinegar, fresh rosemary, fresh thyme, olive oil, garlic, Dijon mustard, pepper, boneless beef strip steaks, goat cheese, quinoa, lower-sodium beef broth, fresh baby spinach, sweetened dried cranberries, walnuts, fresh broccoli, mixed greens, whole-grain rolls, carrot cake.

POMEGRANATE STEAK

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 15 minutes to 2 hours

Cook time: 22 to 30 minutes

  • 1 cup pomegranate juice
  • 1/4 cup balsamic vinegar
  • 2 tablespoons fresh rosemary leaves, minced
  • 2 tablespoons fresh thyme leaves, minced
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon pepper
  • 2 boneless beef strip steaks (about 8 ounces each), cut 3/4 inch thick
  • 2 ounces goat cheese, crumbled

In a medium bowl, combine juice, vinegar, rosemary, thyme, oil, garlic, mustard and pepper. Reserve 3/4 cup for basting sauce. Place steaks in remaining marinade in resealable plastic; turn to coat. Close and refrigerate 15 minutes to 2 hours. Meanwhile, pour reserved sauce into small saucepan; bring to boil. Reduce heat; cook 15 to 20 minutes or until reduced by half and slightly thickened; stir occasionally. Set aside. Remove steaks and discard marinade. Grill, covered, 7 to 10 minutes on medium for medium rare to medium doneness (145 to 160 degrees), turning occasionally and basting with sauce.

NOTE: To cook on grill pan, heat nonstick grill on medium. Grill 10 to 12 minutes for medium-rare to medium doneness, turning occasionally and basting with sauce.

Per serving: 240 calories, 27 grams protein, 13 grams fat (49% calories from fat), 5.9 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 123 milligrams sodium, no fiber.

Monday: Heat and Eat

Nothing warms us more on a cold day than VEGETABLE BEEF SOUP: In a large pot, combine 6 cups multi-vegetable juice (such as less-sodium V-8), 1 (14-ounce) can lower-sodium beef broth, 1/2 packet dry onion-mushroom soup mix, 1 (16-ounce) package frozen mixed vegetables and 3 cubed medium-size baking potatoes. Bring to a boil over medium-high heat; reduce heat to low and simmer 20 minutes or until potatoes are tender. Add the leftover chopped steak and heat through.

Serve with a ROMAINE SALAD and SESAME BREAD STICKS. Fresh ORANGE SECTIONS are good for dessert.

Shopping List

less-sodium multi-vegetable juice (such as less-sodium V-8), lower-sodium beef broth, dry onion-mushroom soup mix, frozen mixed vegetables, baking potatoes, romaine, sesame bread sticks, oranges.

Tuesday: Meatless

Tonight's no-meat dinner, CREAMY PASTA WITH TOMATOES, gets to the table in a hurry. Cook 12 ounces linguine according to directions; reserve 1/2 cup cooking water and drain pasta. Return pasta to pot; add 4 ounces refrigerated light garlic-and-herb spreadable cheese (softened), the reserved water and 1 pint cherry tomatoes (halved); toss until cheese melts and coats pasta and tomatoes. Serve immediately with a SPINACH SALAD and GARLIC BREAD. Slice the leftover CAKE for dessert.

Shopping List

linguine, refrigerated light garlic-and-herb spreadable cheese, cherry tomatoes, fresh spinach, garlic bread.

Wednesday: Budget

You won't know you're saving money, because the flavor of HUNGARIAN BEEF STEW is so rich. Serve it over NO-YOLK NOODLES along with a LETTUCE WEDGE and CRUSTY BREAD. STRAWBERRIES are a light dessert.

Shopping List

beef stew cubes, fresh carrots, onions, cabbage, dry red wine, no-salt-added tomato paste, dry onion-mushroom soup mix, paprika, caraway seeds, reduced-fat sour cream, no-yolk noodles, lettuce, crusty bread, strawberries.

HUNGARIAN BEEF STEW

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 1/4 pounds beef stew cubes
  • 1 pound sliced fresh carrots
  • 2 medium onions, thinly sliced
  • 3 cups thinly sliced cabbage
  • 1/2 cup dry red wine
  • 1 1/2 cups water
  • 1 (6-ounce) can no-salt-added tomato paste
  • 1 (0.9-ounce) package dry onion-mushroom soup mix
  • 1 tablespoon paprika
  • 1 teaspoon caraway seeds
  • 1 cup reduced-fat sour cream

In a 4-quart or larger slow cooker, combine beef, carrots, onions, cabbage, red wine, water, tomato paste, soup mix, paprika and caraway seeds; mix well. Cover and cook on low 8 hours. Turn off cooker; stir in sour cream.

Per serving: 227 calories, 17 grams protein, 9 grams fat (35% calories from fat), 4.3 grams saturated fat, 19 grams carbohydrate, 60 milligrams cholesterol, 332 milligrams sodium, 4 grams fiber.

Thursday: Express

Try an Asian quick noodle bowl (one bowl might serve two, depending on the size). If you have any leftover vegetables or chopped chicken, add to the noodles. Accompany the bowls with a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE is an easy dessert.

Shopping List

Asian quick noodle bowls, packaged green salad, whole-grain rolls, fresh pineapple.

Friday: Kids

The kids will think it's their lucky night when you serve them MAC 'N CHEESE SOUP: Bring 1 1/2 cups water to a boil in medium pan. Add shells from 1 (12-ounce) package of macaroni-and-cheese mix; cook 7 to 10 minutes or until shells are tender; do not drain. Stir in cheese from mix, 2 cups 1% milk, 1 cup frozen green peas and 4 thinly sliced lower-fat lower-sodium hot dogs. Cook 5 to 8 minutes or until soup is heated through.

Serve with CELERY AND RED BELL PEPPER STICKS and a DIP, along with SOFT ROLLS. APPLE SLICES are good for a crunchy dessert.

Shopping List

package macaroni and cheese mix, 1% milk, frozen green peas, lower-fat lower-sodium hot dogs, celery, red bell peppers, dip, soft rolls, apples.

Saturday: Easy Entertaining

If you can't take your guests to the South of France for dinner, serve them BROILED GROUPER WITH PROVENCAL VEGETABLES instead. Serve the fish with BROWN RICE, SUGAR SNAP PEAS and a BAGUETTE. For dessert, PEACH SORBET and CHOCOLATE WAFER COOKIES are just right.

Shopping List

fennel, orange, nicoise olives, canned no-salt-added diced tomatoes, coarse salt, pepper, cooking spray, olive oil, garlic, grouper fillets, brown rice, sugar snap peas, baguette, peach sorbet, chocolate wafer cookies.

BROILED GROUPER WITH PROVENCAL VEGETABLES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 2 cups thinly sliced fennel (about 1 medium bulb)
  • 2 tablespoons fresh orange juice
  • 12 nicoise olives, chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1/2 teaspoon coarse salt, divided
  • 1/2 teaspoon pepper, divided
  • 2 teaspoons olive oil
  • 1 clove garlic, minced
  • 4 (6-ounce) grouper fillets (about 1 inch thick)

Heat oven to 450 degrees. In a medium bowl, combine fennel, orange juice, olives and tomatoes; add half the salt and pepper; toss to mix. Spoon mixture into bottom of broiler pan coated with cooking spray. Bake 10 minutes; stir once. Combine remaining salt and pepper, oil and garlic; brush evenly over fish. Remove pan from oven. Place fish on rack of pan coated with cooking spray; place rack over fennel. Bake 10 minutes or until fish flakes and is opaque throughout. Serve fish with sauce.

Per serving: 271 calories, 35 grams protein, 7 grams fat (24% calories from fat), 0.7 gram saturated fat, 14 grams carbohydrate, 63 milligrams cholesterol, 556 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for February 05, 2023

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

Sunday: Family

Root for your favorite team with SLOW COOKER CHILI standing by for halftime eating. In a large nonstick skillet on medium, cook 2 pounds lean ground beef 6 to 8 minutes or until no longer pink. Place cooked beef in a 4-quart or larger slow cooker. Add 1 package slow-cooker chili seasoning, 2 (14.5-ounce) cans no-salt-added diced tomatoes with liquid, 2 (14.5-ounce) cans rinsed reduced-sodium kidney or pinto beans (or combination) and 1 (8-ounce) can no-salt-added tomato sauce. Cover and cook on low 8 hours or high 4 hours. Stir before serving. Garnish with shredded cheddar cheese, sour cream and chopped onions.

Add deli COLESLAW and CORNBREAD (from mix) to accompany the feast. BROWNIES are dessert.

Plan

Save enough chili for Monday. Make Tuesday's Walnut Chocolate Bliss Balls today.

Shopping List

lean ground beef, slow-cooker chili seasoning, no-salt-added diced tomatoes, reduced-sodium kidney or pinto beans, no-salt-added canned tomato sauce, shredded cheddar cheese, sour cream, onions, deli coleslaw, cornbread mix, brownies.

Monday: Heat and Eat

Heat the leftover CHILI and serve it over BROWN RICE to stretch it a bit. Add a MIXED GREEN SALAD and CRUSTY BREAD. Serve fresh PINEAPPLE CHUNKS for a light dessert.

Shopping List

brown rice, mixed greens, crusty bread, fresh pineapple.

Tuesday: Express

Say Happy Valentine's to your honey with TURKEY REUBEN WRAPS for a quick weeknight meal. Spread four (8-inch) whole-wheat tortillas with 1 tablespoon Thousand Island dressing each. Top to within 1 inch of edge with 1 1/2 cups (6 cups total) fresh baby spinach, 2 ounces (8 ounces total) deli sliced honey-roasted smoked or other turkey breast, 1 ounce sliced (4 ounces total) reduced-fat Swiss cheese and 1 cup (4 cups total) bagged coleslaw mix. Roll tightly. Wrap each in plastic wrap; refrigerate 15 minutes. Cut diagonally in halves. Serve with OVEN FRIES (from frozen).

Earlier in the week, make WALNUT CHOCOLATE BLISS BALLS for dessert. Process 2 cups walnuts until finely chopped. To food processor, add 2 tablespoons unsweetened coconut flakes, 1 tablespoon unsweetened cocoa powder, 1 tablespoon pure maple syrup, 1/2 tablespoon coconut oil, 1/2 teaspoon pure vanilla extract and 10 pitted Medjool dates; pulse again until mixture forms a thick paste. (Don’t process too long, or mixture will become too sticky.) Roll into 16 uniform balls. Roll some of the balls in additional coconut or cocoa powder, if desired. Store in refrigerator or freezer until ready to serve.

Shopping List

whole-wheat tortillas, Thousand Island dressing, fresh baby spinach, deli sliced honey-roasted smoked or other turkey breast, reduced-fat Swiss cheese, bagged coleslaw mix, frozen oven fries, walnuts, unsweetened coconut flakes, unsweetened cocoa powder, pure maple syrup, coconut oil, pure vanilla extract, Medjool dates.

Wednesday: Kids

Ask kids their favorite food groups, and they'll say spaghetti and pizza, so tonight's SPAGHETTI PIZZA will be a winner. Heat oven to 425 degrees. Break 8 ounces spaghetti into 2-inch pieces. Cook according to package directions; drain. In a large bowl, beat 2 eggs. Gradually add 1/2 cup 1% milk, 1 cup shredded part-skim mozzarella cheese and 1/2 teaspoon garlic powder. Stir in spaghetti pieces. Coat a rimmed 10 1/2-by-15 1/2-by-1 1/2-inch baking pan with cooking spray. Spread spaghetti mixture into pan, building up sides slightly. Bake 15 minutes. Remove from oven. Spread 1 (26-ounce) jar red spaghetti sauce over crust. Spread 2 cups cooked broccoli florets and 1 thinly sliced zucchini over sauce. Sprinkle with 1 more cup mozzarella. Bake 35 minutes. Let stand 5 minutes before cutting.

Serve with a CHOPPED LETTUCE SALAD. Add PEACHES for dessert.

Shopping List

spaghetti, eggs, 1% milk, shredded part-skim mozzarella cheese, garlic powder, cooking spray, jar red spaghetti sauce, broccoli, zucchini, lettuce, peaches.

Thursday: Meatless

For a no-meat dinner, enjoy POLENTA GRATIN WITH MUSHROOMS AND CHEESE. Serve it with a SPINACH SALAD with sliced hard-boiled EGGS and FOCACCIA. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

cooking spray, tube sun-dried tomato or regular polenta, sliced cremini mushrooms, garlic, coarse salt, sun-dried tomato Alfredo sauce, fresh basil, 50% light cheddar cheese, fresh spinach, eggs, focaccia, strawberry ice cream.

POLENTA GRATIN WITH MUSHROOMS AND CHEESE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 1 (16-ounce) tube sun-dried tomato or regular polenta, cut into 1/4-inch slices
  • 1 (8-ounce) package sliced cremini mushrooms
  • 1 teaspoon minced garlic
  • 1/4 teaspoon coarse salt
  • 1/3 cup sun-dried tomato Alfredo sauce
  • 1/4 cup chopped fresh basil
  • 1/4 cup shredded 50% light cheddar cheese

Heat oven to 450 degrees. In a 7-by-11-inch baking dish coated with cooking spray, arrange polenta slices, allowing slices to overlap. Heat a large nonstick skillet on medium-high. Add mushrooms; cook 2 minutes, stirring frequently. Stir in garlic and salt. Cover and reduce heat to medium-low; cook 2 minutes. Stir in Alfredo sauce and basil. Spoon mushroom mixture evenly over polenta. Top with cheese. Bake 9 minutes or until thoroughly heated.

Per serving: 132 calories, 7 grams protein, 3 grams fat (19% calories from fat), 1.6 grams saturated fat, 21 grams carbohydrate, 15 milligrams cholesterol, 560 milligrams sodium, 2 grams fiber.

Friday: Budget

You won't care that SKILLET BEEF AND MASHED POTATO PIE is inexpensive, because it's comfort food at its best. Serve it with a LETTUCE WEDGE and BREAD STICKS. Leftover CHOCOLATE BLISS BALLS make the best dessert.

Shopping List

meatloaf mix (ground beef, pork and veal), dried Greek seasoning, no-salt-added tomato sauce, frozen peas and carrots, refrigerated prepared garlic or other mashed potatoes, lettuce, bread sticks.

SKILLET BEEF AND MASHED POTATO PIE

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 1 1/2 pounds meatloaf mix (ground beef, pork and veal)
  • 3 teaspoons dried Greek seasoning, divided
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1 (10-ounce) package frozen peas and carrots (thawed)
  • 1 (25-ounce) container refrigerated prepared garlic (or other) mashed potatoes

Heat a large nonstick ovenproof skillet on medium-high. Add meatloaf mix and cook 8 minutes or until no longer pink; drain. Add 2 teaspoons of the Greek seasoning, tomato sauce and peas and carrots. Bring to a boil. Lower heat to medium and simmer 5 minutes, stirring occasionally. Heat potatoes in microwave according to directions. Stir remaining Greek seasoning into potatoes. Heat broiler. Spread heated potatoes over meat mixture. Wrap handle in foil. Place skillet under broiler, 4 inches from heat, and broil 2 to 3 minutes or until potatoes are brown. Serve immediately.

Per serving: 348 calories, 33 grams protein, 11 grams fat (27% calories from fat), 3.0 grams saturated fat, 31 grams carbohydrate, 91 milligrams cholesterol, 571 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

Our neighbors enjoyed ROASTED COD WITH WARM TOMATO-OLIVE-CAPER TAPENADE with us. Serve it with COUSCOUS, a BIBB LETTUCE SALAD and a BAGUETTE. Top leftover STRAWBERRY ICE CREAM with HOT FUDGE SAUCE for dessert.

Shopping List

cod fillets, extra-virgin olive oil, pepper, shallot, cherry or grape tomatoes, kalamata olives, capers, fresh or dried oregano, balsamic vinegar, couscous, Bibb lettuce, baguette, hot fudge sauce.

ROASTED COD WITH WARM TOMATO-OLIVE-CAPER TAPENADE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound cod fillets (see NOTE)
  • 3 teaspoons extra-virgin olive oil, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon minced shallot
  • 1 cup halved cherry or grape tomatoes
  • 1/4 cup chopped kalamata olives
  • 1 tablespoon capers, rinsed
  • 1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried
  • 1 teaspoon balsamic vinegar

Heat oven to 375 degrees. Coat a baking sheet with cooking spray. Rub cod with 2 teaspoons oil. Sprinkle with pepper. Place on baking sheet. Roast 15 to 20 minutes or until fish is opaque throughout (depending on thickness of fish).

Meanwhile, heat remaining oil in medium skillet on medium heat. Add shallot and cook, stirring, about 20 seconds or until it begins to soften. Add tomatoes and cook, stirring, 1 1/2 minutes or until softened. Add olives and capers; cook, stirring, 30 seconds more. Stir in oregano and vinegar; remove from heat. Spoon over cod and serve.

NOTE: Use frozen cod if fresh is not available or is too expensive. Thaw before cooking.

Per serving: 151 calories, 19 grams protein, 7 grams fat (39% calories from fat), 0.6 gram saturated fat, 4 grams carbohydrate, 43 milligrams cholesterol, 262 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 29, 2023

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

Sunday: Family

Make family day special with BAKED TURKEY BREAST. To make preparation even easier, use a turkey roasting bag and follow the directions. Serve with GARLIC MASHED POTATOES, PEAS AND CARROTS (from frozen), a MIXED GREEN SALAD and DINNER ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Save enough turkey, peas and carrots and pie for Monday. Save enough mashed potatoes for Tuesday.

Shopping List

turkey breast to bake, garlic mashed potatoes, frozen peas and carrots, salad greens, dinner rolls, chocolate meringue pie.

Monday: Heat and Eat

Have some fun and make TURKEY PIEROGI POT PIE with the turkey leftovers. Heat oven to 400 degrees. Coat a 10-inch round baking dish (about 2 1/2 quarts) with cooking spray. In a large bowl, toss 1 1/2 cups leftover peas and carrots, 1 (8-ounce) package sliced fresh mushrooms and 1 1/4 cups chopped cooked (leftover) turkey with 1 cup Alfredo sauce until coated. Transfer to baking dish. Arrange 1 (14.1- to 16-ounce) package any variety frozen pierogies on top; coat with cooking spray and bake 35 minutes or until filling bubbles and pierogies turn golden. Serve with a LETTUCE WEDGE. Slice the leftover PIE for dessert.

Plan

Save enough Alfredo sauce for Friday.

Shopping List

cooking spray, sliced fresh mushrooms, Alfredo sauce, any frozen pierogies, lettuce.

Tuesday: Budget

What could be more economical and taste better on a cold night than QUICK BEEF AND VEGETABLE SOUP? Serve with a GREEN SALAD and a BAGUETTE. CHERRY GINGER CRISP is a special dessert.

Shopping List

ground beef, onion, dried oregano, coarse salt, pepper, lower-sodium chicken or beef broth, canned diced tomatoes, Yukon gold or red potatoes, carrots, frozen cut green beans, salad greens, baguette, frozen tart cherries, flour, sugar, orange, dried ginger, butter, rolled oats.

QUICK BEEF AND VEGETABLE SOUP

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound ground beef
  • 1 onion, chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 4 cups lower-sodium chicken or beef broth
  • 1 (14.5-ounce) can diced tomatoes, with liquid
  • 8 ounces Yukon gold or red potatoes, unpeeled, cut into 1/2-inch pieces
  • 2 carrots, peeled and cut into 1/2-inch pieces
  • 6 ounces frozen cut green beans

In a Dutch oven over medium-high heat, cook beef, onion, oregano, salt and pepper about 6 minutes or until beef is no longer pink. Add broth, tomatoes, potatoes and carrots. Bring to a boil; reduce heat and simmer, covered, 10 to 15 minutes or until vegetables are tender. Add green beans and cook, uncovered, until beans are tender. Season with salt and pepper to taste. (Adapted from "The Complete Modern Pantry," America's Test Kitchen.)

Per serving: 337 calories, 25 grams protein, 12 grams fat (34% calories from fat), 4.1 grams saturated fat, 27 grams carbohydrate, 65 milligrams cholesterol, 714 milligrams sodium, 6 grams fiber.

CHERRY GINGER CRISP

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes

  • 4 cups frozen tart cherries (do not thaw)
  • 1 1/2 cups all-purpose flour, divided
  • 2 tablespoons plus 3/4 cup sugar
  • 1 teaspoon orange zest
  • 1/2 teaspoon dried ginger
  • 1 teaspoon plus 4 tablespoons butter
  • 1/3 cup rolled oats

Heat oven to 350 degrees. In a large bowl, mix cherries, 1/2 cup flour, 2 tablespoons sugar, orange zest and dried ginger. Set aside. Coat inside of 10-inch ovenproof skillet with 1 teaspoon butter. Pour cherry mixture into skillet and spread into an even layer. Set aside. In a medium-size bowl, mix remaining flour and sugar with the rolled oats using a spoon. Use a pastry blender or two knives to mix 4 tablespoons softened butter into the flour mixture until butter is evenly incorporated and mixture resembles a coarse crumb. Spread topping evenly over cherries. Bake for 35-40 minutes or until topping is golden brown and cherries are bubbling. Serve warm or room temperature.

Per serving: 279 calories, 4 grams protein, 7 grams fat (22% calories from fat), 4.1 grams saturated fat, 52 grams carbohydrate, 17 milligrams cholesterol, 53 milligrams sodium, 2 grams fiber.

Wednesday: Meatless

Skip meat for this CREAMY CORN AND POTATO CHOWDER: In a large pan, combine 1 1/2 cups 1% milk, 1 (15- to 17-ounce) can no-salt-added cream-style corn, 8 ounces frozen O'Brien potatoes, 1 teaspoon coarse salt and 1/4 teaspoon freshly ground pepper. Cover and bring to a boil on medium-high. Reduce heat to medium-low; uncover and stir to break up potatoes. Simmer, uncovered, 8 to 10 minutes or until thickened, stirring often. Sprinkle with 50% light cheddar cheese and fresh chopped chives. Serve the soup with deli EGG SALAD SANDWICHES on whole-grain bread with sliced tomatoes and lettuce. Try PLUMS for dessert.

Shopping List

1% milk, canned no-salt-added cream-style corn, frozen O'Brien potatoes, coarse salt, pepper, 50% light cheddar cheese, fresh chives, deli egg salad, whole-grain bread, tomatoes, lettuce, plums.

Thursday: Kids

Kids and grown-ups will like these SLOPPY JOES: Heat a large nonstick skillet on medium. Add 12 ounces lean ground beef; cook 1 minute. Add 1 large finely chopped onion and 2 cups finely chopped cremini mushrooms (about 4 ounces); cook 8 to 10 minutes or until vegetables are soft and moisture has evaporated. Add 5 diced plum tomatoes and 2 tablespoons flour; stir to combine. Stir in 1/2 cup water, 1/4 cup cider vinegar, 1/4 cup chili sauce and 1/4 cup ketchup; return to a simmer, stirring often. Reduce heat to low and cook 8 to 10 minutes, stirring occasionally until the sauce is thickened and the onion is tender. Spoon onto toasted whole-grain hamburger buns.

Serve with BAKED CHIPS and a CARROT SALAD. KIWIS are an easy dessert.

Shopping List

lean ground beef, onion, cremini mushrooms, tomatoes, flour, cider vinegar, chili sauce, ketchup, whole-grain hamburger buns, baked chips, carrot salad, kiwis.

Friday: Express

Cook refrigerated PASTA and top with ALFREDO SAUCE (leftover) for a fast dinner. Add a SPINACH SALAD and CRUSTY BREAD. FRESH TROPICAL FRUIT is good for dessert.

Shopping List

refrigerated pasta, fresh spinach, crusty bread, fresh tropical fruit.

Saturday: Easy Entertaining

Your guests will enjoy an ORANGE CHICKEN AND VEGETABLE RICE BOWL. Serve with a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

canola oil, boneless skinless chicken breasts, broccoli florets, fresh carrots, onion, yellow bell pepper, red bell pepper, fresh ginger, unsalted chicken broth, orange, lower-sodium soy sauce, cornstarch, brown rice, Boston lettuce, whole-grain rolls, fruit tarts.

ORANGE CHICKEN AND VEGETABLE RICE BOWL

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • 4 teaspoons canola oil, divided
  • 1 pound boneless skinless chicken breast, cut into strips, or tenderloins
  • 2 cups fresh broccoli florets
  • 2 thinly sliced fresh carrots
  • 1 medium onion, sliced
  • 1 yellow bell pepper, sliced
  • 1 red bell pepper, sliced
  • 1 tablespoon grated fresh ginger
  • 1 (14-ounce) can unsalted chicken broth
  • Juice from 1 orange (about 1/2 cup)
  • Zest (orange part only) from same orange
  • 3 tablespoons lower-sodium soy sauce
  • 2 tablespoons cornstarch
  • 3 cups cooked brown rice

Heat 2 teaspoons oil on medium-high in a large nonstick skillet or wok. Stir-fry chicken about 5 minutes or until lightly browned; remove. In same skillet, heat remaining oil; stir-fry broccoli, carrots, onion, bell peppers and ginger for 4 to 5 minutes or until vegetables are softened. Meanwhile, in a medium bowl, combine chicken broth, orange juice, zest, soy sauce and cornstarch. Stir until smooth. Add to skillet, stirring constantly. Boil 1 to 2 minutes or until thickened. Stir in chicken and cook until heated through. Spoon over hot rice.

Per serving: 310 calories, 22 grams protein, 6 grams fat (19% calories from fat), 1 gram saturated fat, 40 grams carbohydrate, 55 milligrams cholesterol, 294 milligrams sodium, 4 grams fiber.

Next up: More trusted advice from...