health

7 Day Menu Planner for March 19, 2023

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

Sunday: Family

For a special family day, BEEF BURGUNDY will please everyone. Serve it over NOODLES with GREEN PEAS (from frozen), a MIXED GREEN SALAD and WHOLE-GRAIN BREAD alongside. For dessert, ANGEL FOOD CAKE with a dab of CHOCOLATE ICE CREAM is easy.

Plan

Save enough Beef Burgundy, peas and cake for Monday; save enough ice cream for Tuesday.

Shopping List

baby carrots, dried marjoram, pepper, lean beef stew meat, unsalted beef broth, Burgundy or other dry red wine, garlic, fresh mushrooms, quick-mixing flour, noodles, frozen green peas, mixed greens, whole-grain bread, angel food cake, chocolate ice cream.

BEEF BURGUNDY

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 7 hours on low

  • 1 (8-ounce) package baby carrots
  • 3/4 teaspoon dried marjoram
  • 3/4 teaspoon pepper
  • 2 pounds lean beef stew meat, cut into 1 1/2-inch pieces
  • 1 cup unsalted beef broth
  • 1 cup Burgundy or other dry red wine
  • 2 cloves garlic, minced
  • 1 (8-ounce) package halved fresh mushrooms
  • 1/4 cup quick-mixing flour

Place carrots in a 4-quart or larger slow cooker. Sprinkle marjoram and pepper over beef; add to slow cooker. Add broth, wine, garlic and mushrooms; cover and cook on low 6 hours. Remove about 1/2 cup liquid from cooker; mix with flour. Pour back into cooker and continue cooking on low about 30 more minutes or until thickened and beef and carrots are tender. Ladle into bowls and serve.

Per serving: 216 calories, 24 grams protein, 8 grams fat (34% calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 71 milligrams cholesterol, 75 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Thin the leftover stew with unsalted beef broth for BEEF VEGETABLE SOUP; add to the soup any leftover vegetables hiding in your refrigerator, plus coarse salt and pepper to taste. Serve with a LETTUCE WEDGE and WHOLE-GRAIN CRACKERS. Slice the leftover CAKE and top with any BERRIES for dessert.

Shopping List

unsalted beef broth, coarse salt, pepper, lettuce, whole-grain crackers, any berries.

Tuesday: Kids

It's burger night, and the kids will love TURKEY BURGERS topped with PIZZA SAUCE on WHOLE-GRAIN BUNS. Serve them with OVEN FRIES (from frozen) and add ORANGE SECTIONS on CHOPPED LETTUCE on the side. Some leftover ICE CREAM for dessert will bring on happy faces.

Shopping List

turkey burgers, pizza sauce, whole-grain buns, frozen oven fries, oranges, lettuce.

Wednesday: Meatless

Skip meat tonight for this MUSHROOM AND PEPPER FRITTATA: In a large oven-proof skillet, heat 1 tablespoon canola oil on medium. Cook 1 medium chopped onion and 1 red bell pepper for 3 minutes. Add 8 ounces sliced shiitake mushrooms; cover and cook 1 minute. Stir and cook 2 more minutes. Transfer to a bowl. Heat broiler. In a large bowl, whisk 8 eggs, 1/4 cup water, 3/4 cup shredded Asiago cheese, 1/4 teaspoon coarse salt and 1/4 teaspoon black pepper. In same skillet, heat 1 more tablespoon oil on medium. Add egg mixture and 1/4 cup sliced fresh basil leaves; cook 1 minute. Reduce heat to medium-low; sprinkle mushrooms over eggs. Cover and cook 5 to 6 minutes or until just the edges are puffed. Sprinkle 1/4 cup more Asiago cheese over top; broil 1 minute. Serve with WHOLE-GRAIN TOAST and fresh TROPICAL FRUIT.

Shopping List

canola oil, onion, red bell pepper, shiitake mushrooms, eggs, Asiago cheese, coarse salt, black pepper, fresh basil, whole-grain bread, fresh tropical fruit.

Thursday: Express

Make it quick with PALERMO PIZZA tonight. Heat oven to 450 degrees. Top a 12-inch fully cooked pizza crust (from frozen) with canned eggplant appetizer (caponata), some sliced ripe olives, sliced red onion, sliced plum tomatoes and fresh grated Parmesan cheese. Sprinkle with some dried oregano. Bake 10 to 12 minutes or until hot. Serve with a packaged GREEN SALAD. For an easy dessert, try RED AND GREEN GRAPES.

Shopping List

frozen fully cooked pizza crust, canned eggplant appetizer (caponata), sliced ripe olives, red onion, plum tomatoes, Parmesan cheese, dried oregano, packaged green salad, red and green grapes.

Friday: Budget

Get out the slow cooker again for SOUTHWESTERN CHICKEN SOUP. Serve with a SLICED AVOCADO ON LETTUCE SALAD and CRUSTY BREAD. Slice KIWIS for dessert.

Shopping List

unsalted chicken broth, canned no-salt-added diced tomatoes, canned chopped green chilies, canned reduced-sodium pinto beans, frozen shoe peg corn, red bell pepper, green bell pepper, onion, boneless skinless chicken breast, garlic pepper, cumin, seasoned salt, avocados, lettuce, crusty bread, kiwis.

SOUTHWESTERN CHICKEN SOUP

Servings: makes about 15 cups

Prep time: 20 minutes

Cook time: 1 hour on high; 6 to 7 hours on low

  • 4 1/2 cups unsalted chicken broth
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, with liquid
  • 1 (4-ounce) can chopped green chilies
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (10-ounce) package frozen shoe peg corn, partially thawed
  • 1 medium red bell pepper, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium onion, chopped
  • 1 1/2 pounds boneless, skinless chicken breast, cut into thin strips
  • 1/2 teaspoon garlic pepper
  • 2 teaspoons cumin
  • Less-sodium seasoned salt to taste

In a 4-quart or larger slow cooker, mix together the broth, tomatoes with liquid, chilies, beans, corn, both bell peppers, onion, chicken and garlic pepper. Cover and cook on high 1 hour. Reduce heat to low and continue cooking 6 to 7 hours or until chicken is cooked through and vegetables are tender. Stir in the cumin and add seasoned salt to taste. Serve immediately.

Per cup: 119 calories, 13 grams protein, 1 gram fat (11% calories from fat), 0.3 gram saturated fat, 12 grams carbohydrate, 33 milligrams cholesterol, 113 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Expect extended applause when you serve your guests SALMON WITH ASPARAGUS AND CHIVE BUTTER SAUCE. Add LONG-GRAIN AND WILD RICE (from mix) and DINNER ROLLS. Complete your outstanding meal with ORANGE GINGER CHEESECAKE: Stir a little grated fresh ginger into some orange marmalade and spoon over a cheesecake.

Shopping List

thick asparagus, coarse salt, skinless salmon fillets, pepper, dry white wine, fresh chives, unsalted butter, lemons, long-grain and wild rice mix, dinner rolls, fresh ginger, orange marmalade, cheesecake.

SALMON WITH ASPARAGUS AND CHIVE BUTTER SAUCE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 15 minutes

  • 1 pound thick asparagus, trimmed
  • 1 cup water
  • 3/4 teaspoon coarse salt, divided
  • 4 (6- to 8-ounce) skinless salmon fillets, 1 inch thick
  • 1/4 teaspoon pepper
  • 1/2 cup dry white wine
  • 2 tablespoons chopped fresh chives
  • 3 tablespoons unsalted butter
  • Lemon wedges for garnish

Lay asparagus in a single layer in 12-inch skillet; add water and 1/4 teaspoon salt. Pat salmon dry with paper towels and sprinkle with 1/2 teaspoon salt and the pepper; lay across asparagus spears in skillet. Place over high heat until water comes to a boil. Reduce heat to medium; cover and cook until asparagus is tender and salmon is still translucent when checked with tip of paring knife and internal temperature reaches 125 degrees (medium rare), about 8 minutes. Transfer salmon and asparagus to platter. Add wine to skillet; increase heat to medium-high and simmer, uncovered, 5 minutes. Off heat, whisk in chives and butter; season with salt and pepper to taste. Pour sauce over salmon and asparagus. Serve with lemon wedges. (Adapted from "Five-Ingredient Dinners," America’s Test Kitchen.)

Per serving: 343 calories, 38 grams protein, 16 grams fat (43% calories from fat), 6.8 grams saturated fat, 5 grams carbohydrate, 102 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for March 12, 2023

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

Sunday: Family

It takes a little extra time, but APPLE GLAZED PORK LOIN ROAST WITH PINEAPPLE STUFFING is worth the effort. Serve the combo meal with ROASTED RED POTATOES WITH BACON: Wrap partially cooked, bite-size red potatoes in 1/2 slice bacon each; secure with wooden pick. Bake at 400 degrees for 15 minutes or until tender and bacon is done.

Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork roast, stuffing and potatoes for Monday; save enough pie for Tuesday.

Shopping List

top loin pork roast, dried basil, coarse salt, pepper, apple juice, brown sugar, less-sodium soy sauce, less-sodium Worcestershire sauce, dense white bread, canned crushed pineapple, eggs, butter, white sugar, red potatoes, bacon, romaine, whole-grain bread, Boston cream pie.

APPLE GLAZED PORK LOIN ROAST WITH PINEAPPLE STUFFING

Servings: makes about 12 servings

Prep time: 30 minutes

Cook time: roast: 1 hour to 1 hour 20 minutes; stuffing: 50 minutes; standing time: 5 minutes

  • For the stuffing:
  • 1/3 cup butter, room temperature
  • 1/3 cup sugar
  • 4 eggs
  • 1 (20-ounce) can crushed pineapple with juice
  • 12 slices dense white bread, cut into 1-inch pieces
  • For the roast:
  • 1 (3- to 4-pound) top loin pork roast
  • 1 tablespoon dried basil
  • Coarse salt and pepper to taste
  • For the apple glaze:
  • 1 cup apple juice
  • 1/4 cup brown sugar
  • 1/4 cup less-sodium soy sauce
  • 1/4 cup less-sodium Worcestershire sauce
  • For the stuffing: Heat oven to 350 degrees. In a large mixing bowl with an electric mixer, cream butter and sugar about 30 seconds to 1 minute or until fluffy. Add eggs, one at a time, beating until incorporated before adding the next egg. Add pineapple with juice and bread pieces; stir until evenly coated with egg mixture. Pour into a 9-by-13-inch baking dish coated with cooking spray. Bake 50 minutes to 1 hour or until browned on top; cool 10 minutes before serving. Meanwhile, rub pork with basil, salt and pepper. Place roast, fat side up, in a roasting pan. In a bowl, combine apple juice, brown sugar, soy sauce and Worcestershire sauce; mix well. Using a basting brush, baste roast with apple glaze. Place roast in 350-degree oven and cook 20 minutes per pound or until internal temperature of pork has reached 145 degrees. Let stand 5 minutes. Slice pork and serve alongside stuffing.
  • Stuffing:

Per serving: 193 calories, 4 grams protein, 8 grams fat (36% calories from fat), 3.7 grams saturated fat, 27 grams carbohydrate, 75 milligrams cholesterol, 169 milligrams sodium, 1 gram fiber.

Carb count: 2.

Pork Roast with Glaze:

Per serving: 166 calories, 21 grams protein, 5 grams fat (26% calories from fat), 1.4 grams saturated fat, 9 grams carbohydrate, 59 milligrams cholesterol, 190 milligrams sodium, no fiber.

Monday: Heat and Eat

Yesterday's PORK WITH STUFFING is good enough for an encore performance tonight. On the side, add leftover potatoes along with FRESH BROCCOLI, a LETTUCE WEDGE and WHOLE-GRAIN ROLLS to round out the meal. PLUMS are an easy dessert.

Shopping List

fresh broccoli, lettuce, whole-grain rolls, plums.

Tuesday: Budget

You will like this delectable CREAMY CHICKEN AND PASTA: Cook 12 ounces penne pasta according to directions (see TIP); drain. Meanwhile, heat 1 (14-ounce) can unsalted chicken broth in a large nonstick skillet on medium; add 1 pound chicken tenders and cook 5 minutes or until no longer pink. Stir in 1 (8-ounce) package reduced-fat cream cheese (cut into cubes) and 1 (5-ounce) package fresh spinach leaves. Return to a simmer and cook 5 minutes, stirring occasionally. Stir in 10 halved cherry tomatoes and cook 3 more minutes. In a large bowl, mix together the pasta and sauce. Let stand a few minutes and then serve immediately.

Add GREEN BEANS and BREAD STICKS. Slice the leftover BOSTON CREAM PIE for dessert.

Tip

You will like this delectable CREAMY CHICKEN AND PASTA: Cook 12 ounces penne pasta according to directions (see TIP); drain. Meanwhile, heat 1 (14-ounce) can unsalted chicken broth in a large nonstick skillet on medium; add 1 pound chicken tenders and cook 5 minutes or until no longer pink. Stir in 1 (8-ounce) package reduced-fat cream cheese (cut into cubes) and 1 (5-ounce) package fresh spinach leaves. Return to a simmer and cook 5 minutes, stirring occasionally. Stir in 10 halved cherry tomatoes and cook 3 more minutes. In a large bowl, mix together the pasta and sauce. Let stand a few minutes and then serve immediately.

Add GREEN BEANS and BREAD STICKS. Slice the leftover BOSTON CREAM PIE for dessert.

Shopping List

penne pasta, unsalted chicken broth, chicken tenders, reduced-fat cream cheese, packaged fresh spinach, cherry tomatoes, green beans, bread sticks.

Wednesday: Meatless

Make a no-meat meal of TEX-MEX STUFFED POTATOES: Bake 4 (8-ounce) potatoes at 450 degrees for 45 to 55 minutes. Meanwhile, heat 1 tablespoon canola oil in a large nonstick skillet on medium. Add 1 chopped onion, 1 chopped red bell pepper and 1 teaspoon minced garlic; cook 3 minutes, stirring occasionally. Add 1 (15- or 16-ounce) can chili beans in spicy sauce (with liquid), 1 tablespoon less-sodium Worcestershire sauce and 1/2 teaspoon minced pickled jalapeno peppers. Reduce heat to low. Cover and simmer 5 minutes. Split potatoes, fluff with fork and top with bean mixture. Sprinkle with shredded Monterey jack cheese; top with reduced-fat sour cream.

Serve with a ROMAINE SALAD and TORTILLAS. Make instant CHOCOLATE PUDDING with 1% milk for dessert.

Shopping List

baking potatoes, canola oil, onion, red bell pepper, garlic, canned chili beans in spicy sauce, less-sodium Worcestershire sauce, pickled jalapeno peppers, Monterey jack cheese, reduced-fat sour cream, romaine, tortillas, instant chocolate pudding, 1% milk.

Thursday: Kids

This version of LOADED NACHOS is perfect for the kids to prepare themselves. Serve it with the usual toppings of chopped tomatoes, shredded lettuce and salsa. Add RICE. DESSERT is VANILLA ICE CREAM.

Plan

Save enough ice cream for Saturday.

Shopping List

canola oil, garlic, chili powder, cumin, dried oregano, coarse salt, 90% lean ground beef, tomato paste, brown sugar, tortilla chips, refried beans, shredded Monterey jack or colby jack cheese, chopped tomatoes, lettuce, salsa, rice, vanilla ice cream.

LOADED NACHOS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 15 to 20 minutes

  • 1 teaspoon canola oil
  • 3 cloves garlic, minced
  • 1 1/2 teaspoons chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon coarse salt
  • 8 ounces 90% lean ground beef
  • 1 tablespoon tomato paste
  • 1/2 teaspoon packed brown sugar
  • 1/4 cup water
  • 5 ounces tortilla chips (4 to 5 cups), divided
  • 1/2 cup refried beans
  • 1 1/2 cups (6 ounces) shredded Monterey jack or colby jack cheese
  • These directions are for children:

Adjust oven rack to middle position and heat to 400 degrees. Heat oil in 12-inch skillet on medium about 2 minutes (hot but not smoking). Add garlic, chili powder, cumin, oregano, salt and beef; cook, stirring often with wooden spoon to break up meat into small pieces, 2 to 4 minutes. Stir in tomato paste and sugar and cook 1 minute. Add water and cook until skillet is almost dry, 1 to 3 minutes. Turn off heat and slide skillet to a cool burner. Spread half the chips in even layer in 8-inch square baking dish. Use a spoon to dollop half of refried beans over chips. Sprinkle with half of cooked beef mixture. Sprinkle evenly with half of cheese. Repeat layering with remaining chips, beans, beef and cheese. Place dish in oven. Bake 9 to 11 minutes or until cheese is melted and just beginning to brown. Use mitts to remove baking dish and place on cooling rack (ask for help). Serve with favorite toppings. (Adapted from "Kids Can Cook Anything," Molly Birnbaum, America’s Test Kitchen.)

Per serving: 242 calories, 13 grams protein, 14 grams fat (53% calories from fat), 5.6 grams saturated fat, 16 grams carbohydrate, 35 milligrams cholesterol, 381 milligrams sodium, 2 grams fiber.

Friday: Express

There's little to prepare for dinner tonight beyond adding some halved grapes and some chopped apple to deli CHICKEN SALAD. If you have any walnuts or pecans, toss in a few of those, too. Spoon the salad on LETTUCE and serve. For a little warmth, serve with any VEGETABLE SOUP and FLATBREAD. Fresh PINEAPPLE SPEARS are a perfect dessert.

Shopping List

grapes, apples, deli chicken salad, walnuts or pecans, lettuce, any vegetable soup, flatbread, fresh pineapple spears.

Saturday: Easy Entertaining

Treat your lucky guests to HERB-BRAISED CHICKEN WITH MUSHROOMS AND TOMATOES; this recipe is going into my keeper file! Serve it over BROWN RICE and add steamed fresh ZUCCHINI on the side. Add SOURDOUGH BREAD. Buy or make CHERRY COBBLER for dessert and top it with leftover VANILLA ICE CREAM.

Shopping List

bacon, packaged sliced cremini mushrooms, sweet onion (such as Vidalia), dried basil, dried oregano, coarse salt, chipotle chili pepper, bone-in skinless chicken thighs, canned no-salt-added diced tomatoes, brown rice, fresh zucchini, sourdough bread, cherry cobbler.

HERB-BRAISED CHICKEN WITH MUSHROOMS AND TOMATOES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 40 minutes

  • 2 strips bacon, cut into 1-inch pieces
  • 1 (8-ounce) package sliced cremini mushrooms
  • 1 large sweet onion (such as Vidalia), halved and thinly sliced
  • 1 1/2 teaspoons dried basil
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon chipotle chili pepper
  • 6 bone-in skinless chicken thighs (about 2 pounds)
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, with liquid

In a large, deep skillet or Dutch oven, cook bacon on medium for 4 minutes or until lightly browned but not crisp and some fat has been rendered, turning frequently. Add mushrooms and onion; cook and stir about 8 minutes or until onion is softened, stirring occasionally. Mix basil, oregano, salt and chipotle pepper together; sprinkle evenly over both sides of chicken. Add chicken and tomatoes to skillet. Bring to a boil, stirring to get all the browned bits from skillet. Reduce heat to low, cover and simmer 15 minutes. Turn chicken and cook 15 more minutes or until chicken is cooked through, stirring occasionally and spooning sauce over chicken; serve.

Per serving: 233 calories, 25 grams protein, 11 grams fat (42% calories from fat), 3.2 grams saturated fat, 9 grams carbohydrate, 121 milligrams cholesterol, 325 milligrams sodium, 2 grams fiber.

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.

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