health

7 Day Menu Planner for March 26, 2023

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

Sunday: Family

Serve the family your own ROAST CHICKEN with BROWN RICE and GRAVY today. Alongside, try delicious APPLE FENNEL REMOULADE, steamed fresh BROCCOLI SPEARS and DINNER ROLLS. For dessert, buy a BLUEBERRY CRISP (frozen).

Plan

Save enough chicken, rice, gravy and crisp for Monday.

Shopping List

chicken to roast, brown rice, gravy, low-fat mayonnaise, whole-grain mustard, lemons, capers, fennel, celery, apple, salt, pepper, broccoli, dinner rolls, blueberry crisp.

APPLE FENNEL REMOULADE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: none

  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons whole-grain mustard
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons rinsed capers plus 1 tablespoon brine
  • 1 fennel bulb
  • 4 celery ribs, sliced thinly on bias
  • 1 apple, cored and cut into 2-inch matchsticks
  • Salt and pepper to taste
  • 1 tablespoon fennel fronds, minced

Whisk mayonnaise, mustard, lemon juice and brine together in a large bowl. Halve fennel bulb; core and slice thinly crosswise. Add fennel bulb, celery, apple and capers to bowl; toss to combine. Season with salt and pepper to taste. Top with fronds and serve. (Adapted from "Modern Bistro," America’s Test Kitchen.)

Per serving: 47 calories, 1 gram protein, 1 gram fat (14% calories from fat), no saturated fat, 10 grams carbohydrate, no cholesterol, 195 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make OPEN-FACE CHICKEN SANDWICHES for a quick meal. Place slices of leftover chicken over dense white bread and cover with hot leftover GRAVY. Add the leftover RICE along with a SPINACH SALAD on the side. The leftover CRISP is dessert.

Shopping List

dense white bread, fresh spinach.

Tuesday: Kids

This BAKED ZITI-BEEF CASSEROLE is just right for kids: Heat oven to 375 degrees. Coat an 8-by-8-by-2-inch baking dish with cooking spray. In a large nonstick skillet, cook 1/2 pound lean ground beef and 1 small chopped sweet onion (such as Vidalia) on medium for 6 minutes or until beef is no longer pink; drain. Add 1 chopped medium zucchini; cook 2 minutes. Stir in 1 (15-ounce) can no-salt-added tomato sauce, 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 3/4 teaspoon dried oregano and coarse salt and pepper to taste; bring to a boil. Toss with 8 ounces cooked ziti pasta. Spoon into baking dish; cover with foil and bake 20 minutes. Uncover and sprinkle with 3/4 cup part-skim shredded mozzarella cheese. Bake, uncovered, 5 more minutes or until cheese melts.

Serve with CELERY STICKS and DIP, along with SOFT ROLLS. APPLE SLICES are good for dessert.

Shopping List

cooking spray, lean ground beef, sweet onion (such as Vidalia or another variety), zucchini, canned no-salt-added tomato sauce, canned no-salt-added diced tomatoes, dried oregano, coarse salt, pepper, ziti pasta, part-skim shredded mozzarella cheese, celery, dip, soft rolls, apples.

Wednesday: Meatless

Enjoy the Indian spices in CHICKPEA STEW. Serve the aromatic combo over BASMATI RICE. Add a LETTUCE WEDGE and FLATBREAD. For dessert, APRICOTS are easy.

Shopping List

olive oil, onion, canned no-salt-added diced tomatoes, sugar, curry powder, coarse salt, turmeric, cayenne pepper, canned reduced-sodium chickpeas, garam masala, fresh cilantro, basmati rice, lettuce, flatbread, apricots.

CHICKPEA STEW

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 25 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1 teaspoon sugar
  • 1 teaspoon curry powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon cayenne pepper
  • 2 (15 1/2-ounce) cans reduced-sodium chickpeas, rinsed
  • 1/2 teaspoon garam masala
  • 1/4 cup chopped fresh cilantro

Heat oil in a large saucepan on medium. Add onion and cook 5 minutes or until softened. Stir in tomatoes, sugar, curry powder, salt, turmeric and cayenne pepper. Cook, stirring occasionally, 8 minutes or until thickened. Stir in chickpeas and garam masala; cook 5 minutes or until thoroughly heated. Sprinkle each serving with cilantro.

Per serving: 313 calories, 14 grams protein, 5 grams fat (16% calories from fat), 0.5 gram saturated fat, 49 grams carbohydrate, no cholesterol, 316 milligrams sodium, 11 grams fiber.

Thursday: Budget

Pasta is a low-cost meal and easy to prepare, like this SPAGHETTI WITH PARSLEY AND CHEESE: Cook 8 ounces spaghetti according to directions; drain. Meanwhile, combine 5 minced cloves garlic and 1/3 cup chopped fresh flat-leaf parsley. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high for 1 minute. Add the parsley-garlic mixture. Stir well to combine with the oil; remove skillet from heat. Add cooked pasta to skillet; toss well to coat. Add 1/4 cup freshly grated Romano cheese, plus coarse salt and pepper to taste. Toss to coat.

Serve with a ROMAINE SALAD and GARLIC BREAD. Fresh PINEAPPLE is a simple dessert.

Shopping List

spaghetti, garlic, fresh flat-leaf parsley, olive oil, Romano cheese, coarse salt, pepper, romaine, garlic bread, fresh pineapple.

Friday: Express

Make it quick tonight with SOUTHWESTERN CHICKEN MELTS: In a medium bowl, mix together 4 to 5 ounces (half a package) Southwestern-flavored cooked sliced chicken breast, 1/4 cup salsa and 2 tablespoons low-fat mayonnaise. Spoon mixture onto 4 (6-inch) corn tortillas; top each with 2 slices tomato and 1/4 cup shredded Monterey jack cheese. Broil 2 minutes or until cheese is melted.

Serve with canned CHILI BEANS and GUACAMOLE. Make instant BUTTERSCOTCH PUDDING with 1% milk for dessert.

Shopping List

packaged Southwestern-flavored cooked sliced chicken breast, salsa, low-fat mayonnaise, corn tortillas, tomatoes, Monterey jack cheese, canned chili beans, guacamole, instant butterscotch pudding, 1% milk.

Saturday: Easy Entertaining

Tonight, serve your guests HONEY-AND-SPICE-GLAZED PORK CHOPS, along with MASHED SWEET POTATOES (fresh or refrigerated) and STEAMED FRESH SNOW PEAS. Add a BIBB LETTUCE SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert.

Shopping List

honey, Dijon mustard, ground ginger, cinnamon, ground cloves, boneless center-cut loin pork chops, coarse salt, pepper, sweet potatoes to mash or refrigerated, fresh snow peas, bibb lettuce, baguette, fruit tarts.

HONEY-AND-SPICE-GLAZED PORK CHOPS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 1/4 cup honey
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon ground cloves
  • 4 (4-ounce) boneless center-cut loin pork chops (1/2 inch thick)
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper

In a medium bowl, combine honey, mustard, ginger, cinnamon and cloves; mix well and set aside. Heat a large nonstick skillet on medium-high heat. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat to medium-low; add honey mixture. Cook 5 minutes or until internal temperature reaches 145 degrees, turning chops once. Serve chops with sauce.

Per serving: 198 calories, 19 grams protein, 6 grams fat (25% calories from fat), 1.5 grams saturated fat, 19 grams carbohydrate, 57 milligrams cholesterol, 433 milligrams sodium, 1 gram fiber.

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.

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