health

7 Day Menu Planner for March 05, 2023

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

Sunday: Family

There's no better way to celebrate family day than with this CHICKEN WILD RICE CASSEROLE. Serve the comfort food combo with FRESH BROCCOLI SPEARS, MIXED GREENS and DINNER ROLLS. Buy a LEMON MERINGUE PIE for dessert.

Plan

Save enough casserole and pie for Monday.

Shopping List

cooking spray, packaged long-grain and wild rice, wild rice, unsalted chicken broth, canola oil, boneless, skinless chicken breasts, garlic powder, pepper, packaged crimini mushrooms, onions, celery, less-sodium less-fat cream of mushroom soup, 98% fat-free cream of celery soup, fresh parsley, fresh broccoli, mixed greens, dinner rolls, lemon meringue pie.

CHICKEN WILD RICE CASSEROLE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 1 hour; standing time: 5 minutes

  • 1 (6-ounce) package long-grain and wild rice
  • 1/3 cup wild rice
  • 2 1/4 cups unsalted chicken broth
  • 2 teaspoons canola oil
  • 1 pound boneless, skinless chicken breasts, cut into six pieces
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 (8-ounce) package crimini mushrooms
  • 2 medium chopped onions
  • 2 ribs thinly sliced celery
  • 1 (10 1/2-ounce) can less-sodium less-fat cream of mushroom soup
  • 1 (10 1/2-ounce) can 98% fat-free cream of celery soup
  • 1/4 cup chopped fresh parsley

Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Combine the wild and long-grain rice mixture (discard seasoning packet; it’s high-sodium) and wild rice with broth. Microwave on high (100% power) for 10 minutes; stir after 5 minutes; set aside. Heat oil in a large nonstick skillet on medium-high until hot. Add chicken; cook 2 minutes on each side or until browned. Remove from heat; sprinkle with garlic powder and pepper; set aside. Spoon rice mixture into baking dish. Add mushrooms, onions, celery and soups; mix well. Top with chicken. Cover tightly with foil and bake 50 minutes or until most of liquid is absorbed. Remove from oven. Let stand 5 minutes before serving. Sprinkle with parsley and serve.

Per serving: 326 calories, 24 grams protein, 6 grams fat (17 percent calories from fat), 1.2 grams saturated fat, 43 grams carbohydrate, 57 milligrams cholesterol, 452 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Prepare CHICKEN RICE SOUP for tonight using Sunday's leftovers. Shred any leftover chicken and thin the casserole with unsalted chicken broth. Add any leftover cooked vegetables such as carrots, peas or squash. Serve with a SPINACH SALAD with RED ONION SLICES and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

unsalted chicken broth, fresh spinach, red onion, whole-grain rolls.

Tuesday: Kids

Bring the kids off the range for COWBOY MACARONI. Heat oven to 450 degrees. Prepare 1 (14-ounce) package macaroni and cheese according to directions. Brown 1 pound extra-lean ground beef and 1 small chopped onion in a nonstick skillet on medium for 6 minutes or until meat is no longer pink; drain. In a 2-quart baking dish coated with cooking spray, combine the macaroni and cheese and the ground beef mixture, along with 1 (6-ounce) can no-salt-added tomato paste, 1 (8-ounce) can no-salt-added tomato sauce and 1 cup frozen shoe peg corn (thawed); mix well. Bake 20 to 25 minutes or until heated through. Top with 3 tablespoons freshly grated Parmesan cheese. Serve with deli CARROT SALAD and SOFT ROLLS. KIWIFRUIT is an easy dessert.

Shopping List

packaged macaroni and cheese, extra-lean ground beef, onion, cooking spray, no-salt-added tomato paste, no-salt-added tomato sauce, frozen shoe peg corn, Parmesan cheese, deli carrot salad, soft rolls, kiwifruit.

Wednesday: Budget

For a low-cost meal, MEDITERRANEAN TUNA SALAD is hard to beat. In a medium bowl, combine 2 (6-ounce) cans drained and flaked light tuna, 3/4 cup dried tart cherries, and 1/2 cup each shredded carrots and chopped celery. Add 1/2 cup reduced-fat balsamic vinaigrette, 1/2 cup crumbled feta cheese and 1 tablespoon Dijon mustard. Refrigerate 2 to 3 hours for flavors to blend. Just before serving on red-tip lettuce, sprinkle with toasted pine nuts. Serve with any TOMATO BASIL SOUP and BREAD STICKS. For dessert, PEARS are good.

Shopping List

canned light tuna, dried tart cherries, carrots, celery, reduced-fat balsamic vinaigrette, crumbled feta cheese, Dijon mustard, red-tip lettuce, pine nuts, any tomato basil soup, bread sticks, pears.

Thursday: Express

Let someone else do all the work and serve refrigerated fully cooked BEEF POT ROAST (any brand). On the side, add MASHED POTATOES (refrigerated), CAULIFLOWER AU GRATIN (frozen) and WHOLE-GRAIN BREAD. FRESH CITRUS FRUITS are a light dessert.

Shopping List

refrigerated fully cooked beef pot roast, refrigerated mashed potatoes, frozen cauliflower au gratin, whole-grain bread, fresh citrus fruits.

Friday: Meatless

Enjoy the hearty flavors of "MEATY" SKILLET MAC. Serve it with a LETTUCE WEDGE and a BAGUETTE. PEACHES are your dessert.

Shopping List

extra-virgin olive oil, onion, red bell pepper, coarse salt, black pepper, plant-based ground beef, garlic, dried oregano, no-salt-added or less-sodium tomato sauce, unsalted vegetable broth, elbow macaroni, plant-based or 50% less-fat dairy cheddar cheese, lettuce, baguette, peaches.

"MEATY" SKILLET MAC

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: about 20 minutes; standing time: 5 minutes

  • 1 tablespoon extra-virgin olive oil
  • 1 finely chopped onion
  • 1 finely chopped red bell pepper
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 12 ounces plant-based ground beef
  • 6 minced garlic cloves
  • 1 1/2 teaspoons dried oregano
  • 1 (29-ounce) can no-salt-added or less-sodium tomato sauce
  • 2 cups unsalted vegetable broth
  • 2 cups (8 ounces) elbow macaroni
  • 4 ounces plant-based or 50% less-fat dairy cheddar cheese

Heat oil in a 12-inch nonstick skillet over medium heat until shimmering. Add onion, bell pepper, salt and pepper and cook 5 to 7 minutes or until softened. Stir in ground meat and cook 3 minutes, breaking up meat, until firm crumbles form. Stir in garlic and oregano and cook 30 seconds or until fragrant. Stir in tomato sauce, broth and macaroni and bring to a boil. Cover, reduce heat to low and simmer 10 to 12 minutes, stirring occasionally, until macaroni is tender. Remove from heat; let sit 5 minutes or until sauce is thickened. Season with salt and pepper to taste. Sprinkle with cheddar. (Adapted from “Plant Based Meat,” Adam Kowit; America’s Test Kitchen.)

Per serving: 485 calories, 36 grams protein, 9 grams fat (15% calories from fat), 0.6 grams saturated fat, 73 grams carbohydrate, no cholesterol, 1,075 milligrams sodium, 13 grams fiber.

Saturday: Easy Entertaining

Colorful ORANGE-TOMATO SHRIMP VERACRUZ is worthy of any guest. Serve it over YELLOW RICE (from a mix), along with a BOSTON LETTUCE SALAD and BAGUETTES. Buy a frozen KEY LIME LAYER CAKE for dessert (Pepperidge Farm or another brand).

Shopping List

olive oil, uncooked, peeled and deveined medium shrimp, shallots, orange, dried thyme, fire-roasted or regular diced tomatoes with green chilies, lime, coarse salt, packaged yellow rice, Boston lettuce, baguettes, frozen key lime layer cake (Pepperidge Farm or another brand).

ORANGE–TOMATO SHRIMP VERACRUZ

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons olive oil
  • 1 pound uncooked, peeled and deveined medium shrimp
  • 2 finely chopped shallots
  • 2 teaspoons fresh orange zest (orange part only)
  • 1/2 teaspoon dried thyme
  • 1 (14 1/2-ounce) can lightly drained fire-roasted or regular diced tomatoes with green chilies
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon coarse salt to taste

Heat oil in a large nonstick skillet on medium-high. Cook shrimp, shallots, orange zest and thyme for 1 minute, stirring frequently. Stir in tomatoes. Cook about 5 minutes or until shrimp are opaque, stirring occasionally. Sprinkle with lime juice and salt; serve immediately.

Per serving: 132 calories, 16 grams protein, 3 grams fat (24% calories from fat), 0.4 grams saturated fat, 8 grams carbohydrate, 143 milligrams cholesterol, 597 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for February 26, 2023

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 internal temperature reaches 140 degrees. Serve it with MASHED SWEET POTATOES (from refrigerated), PEAS AND CARROTS (from frozen), a ROMAINE SALAD and CORNBREAD MUFFINS (from mix). Make old-fashioned PINEAPPLE UPSIDE-DOWN CAKE (from mix) for dessert.

Plan

Save enough ham for Monday and enough cake for Tuesday.

Shopping List

fully cooked baked ham, refrigerated mashed sweet potatoes, frozen peas and carrots, romaine, cornbread muffin mix, pineapple upside-down cake mix.

Monday: Heat and Eat

Use the leftover ham for SOUTH-OF-THE-BORDER TAMALE PIE: In a medium saucepan, combine 1 (8-ounce) can no-salt-added tomato sauce and 1/2 cup chunky salsa. Stir in 2 cups cubed leftover ham; heat through. Heat oven to 350 degrees. Coat a 2-quart rectangular baking dish with cooking spray. Cut 1 (16-ounce) tube refrigerated polenta into 8 slices and arrange in baking dish. Spoon salsa mixture over polenta. Bake, uncovered, for 25 minutes or until heated through. Sprinkle with 1 cup shredded pepper jack cheese. Bake 5 minutes more or until cheese is melted. Serve with a SLICED GRAPEFRUIT SALAD. Enjoy PEARS for dessert.

Shopping List

no-salt-added tomato sauce, chunky salsa, cooking spray, tube refrigerated polenta, shredded pepper jack cheese, grapefruit, lettuce (for salad), pears.

Tuesday: Kids

Let the kids help prepare MINI CHICKEN POT PIES. Heat oven to 375 degrees. Coat 8 regular muffin cups with cooking spray. Separate 1 (16.3-ounce) can large refrigerated biscuits (such as Pillsbury Grands) into 8 biscuits. Separate each biscuit into 2 layers. Place 8 biscuit halves in coated muffin cups, pressing to cover bottom and sides. Drain 1 (19-ounce) can chicken noodle soup (reserve broth for some later use, if desired). Spoon drained soup evenly into biscuit-lined cups. Place remaining biscuit halves over soup; gently seal each biscuit. Coat biscuit tops with cooking spray. Sprinkle the 8 pot pies with 1 teaspoon Italian seasoning and 1/2 teaspoon garlic powder. Top each with 1/2 tablespoon shredded mozzarella cheese. Bake 15 to 18 minutes or until edges are golden.

Serve with MIXED VEGETABLES (from frozen) and a CHOPPED LETTUCE SALAD. Slice the leftover CAKE for dessert.

Shopping List

cooking spray, large refrigerated biscuits (such as Pillsbury Grands), canned chicken noodle soup, Italian seasoning, garlic powder, shredded mozzarella cheese, frozen mixed vegetables, lettuce.

Wednesday: Budget

Keep it simple and inexpensive with FRUIT AND NUT BURGERS. Add BAKED CHIPS and deli COLESLAW. For dessert, BLUEBERRIES are good, especially with a dollop of light whipped cream.

Shopping List

ground beef, chopped walnuts, coarse salt, pepper, Granny Smith apple, whole-grain artisanal rolls, brie cheese, marionberry or blackberry preserves, baked chips, deli coleslaw, blueberries, light whipped cream.

FRUIT AND NUT BURGERS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 7 to 9 minutes

  • 1 pound ground beef (93% lean or leaner)
  • 2 tablespoons chopped walnuts
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 Granny Smith apple, cored and cut into 8 rounds
  • 4 whole-grain artisanal rolls
  • 4 tablespoons brie cheese, softened
  • 4 teaspoons marionberry or blackberry preserves

Combine ground beef, walnuts, salt and pepper in a medium bowl; mix lightly but thoroughly. Lightly shape into four 1/2-inch-thick patties. Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (7 to 9 minutes on preheated gas grill, covered, on medium heat) or until internal temperature reaches 160 degrees, turning occasionally. Place two apple rounds on bottom of each roll; top with burger. Evenly spread cheese and preserves over burgers. Close sandwiches and serve.

TIP: Cooking times are for fresh or thoroughly thawed ground beef. Color is not a reliable indicator of ground beef doneness.

Per serving: 407 calories, 35 grams protein, 14 grams fat (30% calories from fat), 4.1 grams saturated fat, 38 grams carbohydrate, 70 milligrams cholesterol, 616 milligrams sodium, 6 grams fiber.

Thursday: Meatless

BLUE CHEESE VEGETABLE SOUP has a unique flavor and lots of fiber. Serve it with a CARROT SALAD and WHOLE-WHEAT CRACKERS. STRAWBERRIES and CHOCOLATE ICE CREAM are good for dessert.

Plan

Save enough strawberries for Saturday.

Shopping List

fresh or frozen Brussels sprouts, skim milk, flour, butter, crumbled blue cheese, pepper, carrot salad, whole-wheat crackers, strawberries, chocolate ice cream.

BLUE CHEESE VEGETABLE SOUP

Servings: makes 6 cups

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 pound fresh or frozen Brussels sprouts
  • 3 cups skim milk, divided
  • 3 tablespoons flour
  • 1 tablespoon butter
  • 1/2 cup crumbled blue cheese
  • 1/4 to 1/2 teaspoon freshly ground pepper

Wash and trim ends of fresh Brussels sprouts; cut in half. Cover and microwave on high 5 minutes; let stand 5 minutes and drain. (If frozen, cook according to package directions; drain.) Place sprouts and 1 cup milk in blender and process until smooth or chunky according to your preference. In a 2-quart pan, mix the flour and remaining 2 cups milk. Bring milk to a simmer on medium heat; reduce heat to low and simmer 5 minutes; stirring constantly until thickened. Add butter; stir to melt. Add blended sprouts, blue cheese and pepper; mix well. Heat and stir until the cheese is melted. If too thick, thin with water to equal 6 cups.

Per cup: 155 calories, 10 grams protein, 7 grams fat (37% calories from fat), 4.1 grams saturated fat, 16 grams carbohydrate, 20 milligrams cholesterol, 217 milligrams sodium, 3 grams fiber.

Friday: Express

Try individually wrapped boneless skinless CHICKEN BREASTS. Season them your family’s favorite way. Serve them with roasted RED POTATOES, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. CHUNKY APPLESAUCE is a light dessert.

Shopping List

individually wrapped boneless skinless chicken breasts, red potatoes, packaged green salad, whole-grain rolls, chunky applesauce.

Saturday: Easy Entertaining

Your guests will enjoy GLAZED LAMB CHOPS WITH HORSERADISH SAUCE. On the side, add COUSCOUS WITH TOASTED PINE NUTS, GREEN BEANS, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy a CHEESECAKE for dessert and top it with leftover strawberries.

Shopping List

maple syrup, Dijon mustard, balsamic vinegar, olive oil, shallot, crushed red pepper, lamb loin chops, coarse salt, black pepper, cooking spray, reduced-fat sour cream, prepared horseradish, fresh mint, couscous, pine nuts, green beans, bibb lettuce, sourdough bread, cheesecake.

GLAZED LAMB CHOPS WITH HORSERADISH SAUCE

Servings: makes 4 servings

Prep time: less than 15 minutes; chilling time: 8 hours

Cook time: 10 to 14 minutes; standing time: 5 minutes

  • For the lamb:
  • 1/3 cup maple syrup
  • 1/4 cup Dijon mustard
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • 1 shallot, minced
  • 1/4 teaspoon crushed red pepper
  • 8 lamb loin chops (1/2 inch thick)
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • For the sauce:
  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons prepared horseradish
  • 2 tablespoons coarsely chopped mint leaves

In a resealable plastic bag, combine syrup, mustard, vinegar, oil, shallot and red pepper; mix well. Add lamb. Refrigerate up to 8 hours, turning occasionally. Remove lamb and discard marinade. Sprinkle chops with salt and pepper; place on rack of broiler pan coated with cooking spray. Broil chops 3 inches from heat 5 to 7 minutes per side or to desired degree of doneness. Remove from broiler, cover with foil and let stand 5 minutes. Meanwhile, combine sour cream, horseradish and mint leaves. Cover and chill until ready to serve with lamb.

Per serving: 263 calories, 29 grams protein, 14 grams fat (49% calories from fat), 5.4 grams saturated fat, 4 grams carbohydrate, 101 milligrams cholesterol, 456 milligrams sodium, no fiber.

health

7 Day Menu Planner for February 19, 2023

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

Sunday: Family

LEMON CHICKEN WITH RICE AND ARTICHOKES is perfect for family day. Serve the one-dish meal with an HERB SALAD: In a large bowl, use a whisk to combine 3 tablespoons extra-virgin olive oil, 1/4 teaspoon grated lemon zest, 1 tablespoon lemon juice, 1/4 teaspoon coarse salt and pepper to taste. Add 2 cups Italian parsley leaves and 2 cups mixed tender herb leaves; toss until evenly coated with dressing. Season to taste with additional coarse salt. Serve immediately. (Adapted from "Modern Bistro," America’s Test Kitchen.)

Add DINNER ROLLS. APPLE TURNOVERS (from frozen) and VANILLA ICE CREAM are a family kind of dessert.

Shopping List

cooking spray, boneless skinless chicken breasts, onion, red bell pepper, rice, lemons, coarse salt, black pepper, unsalted chicken broth, canned water-packed quartered artichokes, Romano or Parmesan cheese, extra-virgin olive oil, fresh Italian parsley, mixed tender herbs, dinner rolls, frozen apple turnovers, vanilla ice cream.

LEMON CHICKEN WITH RICE AND ARTICHOKES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 1/4 pound boneless skinless chicken breasts, cut into 1/2-inch strips
  • 2 1/2 cups chopped onion
  • 1 cup chopped red bell pepper
  • 3 cups cooked rice
  • 1/4 cup fresh lemon juice
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 cup unsalted chicken broth, divided
  • 1 (14-ounce) can water-packed quartered artichokes, drained
  • 2 tablespoons freshly grated Romano or Parmesan cheese

Heat a Dutch oven coated with cooking spray on medium-high. Add chicken, onion and bell pepper; cook 7 minutes. Stir in cooked rice, lemon juice, salt, black pepper and half the broth; cook 2 minutes. Stir in artichokes and remaining broth; cook 1 minute or until heated. Sprinkle with cheese and serve.

Per serving: 409 calories, 39 grams protein, 5 grams fat (11% calories from fat), 1.2 grams saturated fat, 51 grams carbohydrate, 105 milligrams cholesterol, 517 milligrams sodium, 4 grams fiber.

Monday: Budget

BEEF STIR-FRY WITH SPINACH is easy on the food budget. Serve it over BROWN RICE, and add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a light dessert, try PEARS.

Plan

Save enough stir-fry, rice and whole peppers for Tuesday.

Shopping List

lower-sodium soy sauce, dark sesame oil, cornstarch, fresh ginger, canola oil, boneless sirloin steak, fresh spinach, yellow bell peppers, green onions, garlic, brown rice, romaine, whole-grain rolls, pears.

BEEF STIR-FRY WITH SPINACH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 tablespoons lower-sodium soy sauce
  • 2 teaspoons dark sesame oil
  • 2 teaspoons cornstarch
  • 1 teaspoon grated fresh ginger
  • 2 teaspoons canola oil, divided
  • 1 pound boneless sirloin steak, thinly sliced
  • 1 pound fresh spinach
  • 2 yellow bell peppers, thinly sliced
  • 4 green onions, thinly sliced
  • 2 cloves garlic, minced

In a small bowl, stir together soy sauce, sesame oil, cornstarch and ginger until smooth; set aside. Heat wok or large skillet over medium-high heat until a drop of water sizzles in pan. Add 1 teaspoon canola oil; swirl to coat. Add steak and stir-fry 3 minutes or until browned. Transfer to plate. Microwave spinach on high (100% power) 2 to 3 minutes or until wilted. Heat remaining oil in same skillet over medium-high and swirl to coat. Add peppers, onions and garlic; stir-fry 3 minutes or until vegetables soften. Return steak to skillet. Stir soy sauce mixture; add to skillet. Stir-fry until sauce bubbles and thickens, about 1 more minute. Divide spinach among 4 plates; top with steak mixture.

Per serving: 233 calories, 25 grams protein, 9 grams fat (35% calories from fat), 2.1 grams saturated fat, 13 grams carbohydrate, 56 milligrams cholesterol, 330 milligrams sodium, 4 grams fiber.

Tuesday: Heat and Eat

Take advantage of those leftovers and make BEEF STUFFED PEPPERS: Split leftover bell peppers in half lengthwise. Place cut side down in baking dish. Cover and microwave on high (100% power) 1 minute per pepper; drain. Meanwhile, chop the leftover stir-fry and combine with leftover rice. Moisten with unsalted beef broth and heat. Stuff peppers with mixture; sprinkle with crumbled feta cheese and serve. Add TINY GREEN PEAS (from frozen) and WHOLE-GRAIN BREAD. Fresh or canned TROPICAL FRUIT is a light dessert.

Shopping List

unsalted beef broth, crumbled feta cheese, frozen tiny green peas, whole-grain bread, fresh or canned tropical fruit.

Wednesday: Express

Buy some pre-made STUFFED BURRITOS for a super–easy meal. Garnish the burritos with reduced-fat SOUR CREAM and serve with STEAMED CARROTS. For dessert, PLUMS are easy, too.

Shopping List

pre-made stuffed burritos, reduced-fat sour cream, carrots, plums.

Thursday: Kids

What could make kids happier than to have CHEESEBURGER MELT for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix 1 1/3 cups baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (of 1 1/2 cups total) shredded 50% light cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or ground turkey breast, or a mixture of both, in a large nonstick skillet on medium-high for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed less-fat less-sodium cream of mushroom soup and 1 cup frozen mixed vegetables; heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden brown. Sprinkle with remaining 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares, garnish with salsa if desired, and serve.

Add CHERRY TOMATO HALVES on the side. Fresh PINEAPPLE CHUNKS make a good dessert.

Shopping List

cooking spray, baking mix (such as Bisquick), eggs, shredded 50% light cheddar cheese, lean ground beef or ground turkey breast or both, canned condensed less-fat less-sodium cream of mushroom soup, frozen mixed vegetables, salsa if desired, cherry tomatoes, fresh pineapple.

Friday: Meatless

There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL at our house. Place cooked whole-wheat spaghettini in a large bowl. 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. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups halved grape tomatoes; 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 spaghettini, herb-flavored goat cheese, fresh basil, coarse salt, pepper, olive oil, garlic, grape tomatoes, unsalted vegetable broth, mixed greens, garlic bread, instant pistachio pudding, 1% milk.

Saturday: Easy Entertaining

We're putting HERB-BAKED TILAPIA on our favorites list. Serve it with HASH-BROWNED POTATOES (from refrigerated), GREEN BEANS, a BIBB LETTUCE SALAD and CRUSTY BREAD. An easy dessert is leftover ICE CREAM with STRAWBERRY SAUCE.

Shopping List

tilapia fillets, Parmesan cheese, low-fat mayonnaise, green onions, dry breadcrumbs, dried basil, dried oregano, coarse salt, pepper, cooking spray, refrigerated hash-browned potatoes, green beans, bibb lettuce, crusty bread, strawberry sauce.

HERB-BAKED TILAPIA

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: 10 minutes

  • 4 (4- to 6-ounce) tilapia fillets
  • 1/3 cup freshly grated Parmesan cheese
  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons minced green onions
  • 1/4 cup dry breadcrumbs
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper

Heat oven to 400 degrees. Place tilapia on a baking sheet lined with nonstick foil. In a small bowl, combine cheese, mayonnaise and onions; spread evenly over fish. In another bowl, combine breadcrumbs, basil, oregano, salt and pepper; sprinkle over fish. Coat fish lightly with cooking spray. Bake 10 minutes or until fish flakes easily with fork.

Per serving: 153 calories, 19 grams protein, 4 grams fat (23% calories from fat), 1.1 grams saturated fat, 11 grams carbohydrate, 48 milligrams cholesterol, 460 milligrams sodium, 1 gram fiber.

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