health

7 Day Menu Planner for April 16, 2023

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

Sunday: Family

Spice up family day with ROASTED PEPPERED PORK LOIN. Heat oven to 350 degrees. Rub 1 (2- to 3-pound) well-trimmed boneless pork loin with a mixture of 1 1/2 teaspoons garlic pepper and 1 1/2 teaspoons dried rosemary. Place pork in a shallow pan. Roast 40 minutes to 1 hour (20 minutes per pound) or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve with ROASTED FINGERLING POTATOES, GREEN BEANS, MIXED GREENS and BISCUITS. Make a SPICE CAKE (from mix) for dessert.

Plan

Save enough pork and cake for Monday.

Shopping List

boneless pork loin, garlic pepper, dried rosemary, fingerling potatoes to roast, green beans, mixed greens, biscuits, spice cake mix.

Monday: Heat and Eat

Use the leftover pork in this SOUTHWESTERN PORK AND PEPPER STIR-FRY. Serve it over RICE. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

chili powder, cumin, canola oil, onion, red bell pepper, green bell pepper, rice, fresh spinach, whole-grain rolls.

SOUTHWESTERN PORK AND PEPPER STIR-FRY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 2 cups cooked chopped pork loin
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 2 teaspoons canola oil
  • 1 medium onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced

Toss pork with chili powder and cumin; set aside. Meanwhile, heat oil in a large nonstick skillet on medium-high. Add onion and both peppers; cook and stir 3 to 4 minutes or until onion is softened. Add pork and stir-fry 2 minutes or until hot; serve immediately.

Per serving: 155 calories, 20 grams protein, 5 grams fat (30% calories from fat), 1.1 grams saturated fat, 7 grams carbohydrate, 52 milligrams cholesterol, 64 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Skip meat for BEAN TACOS tonight. Spoon heated canned vegetarian refried beans into warm taco shells. Serve with bowls of SHREDDED LETTUCE, DICED AVOCADO, CHOPPED ONION, SALSA and REDUCED-FAT SOUR CREAM. Add packaged YELLOW RICE on the side. Fresh PINEAPPLE is a refreshing dessert.

Shopping List

canned vegetarian refried beans, taco shells, lettuce, avocado, onion, salsa, reduced-fat sour cream, packaged yellow rice, fresh pineapple.

Wednesday: Kids

Be patriotic and serve the kids ALL-AMERICAN BAKED SPAGHETTI. Heat oven to 350 degrees. Heat a large nonstick skillet on medium; add 1 medium chopped onion, 1 clove minced garlic and 1 pound lean ground beef; cook 10 minutes or until onion is softened and beef is no longer pink; drain. Add 1 (14 1/2-ounce) can no-salt-added diced tomatoes (with liquid), 1 (8-ounce) can no-salt-added tomato sauce, 1 cup water, 2 teaspoons Italian seasoning and 1/2 teaspoon coarse salt. Simmer 5 minutes, stirring occasionally. Meanwhile, break 8 ounces uncooked spaghetti into thirds; place pasta in a 9-by-13-inch baking dish. Add 1/2 cup water and meat mixture; stir to combine all ingredients. Cover with foil and bake 40 minutes. Uncover, stir and bake 10 more minutes. Sprinkle with 3/4 cup shredded 50% light cheddar cheese; bake uncovered 2 more minutes or until cheese is melted.

Serve with GREEN PEAS (from frozen) and SOFT ROLLS. Sprinkle APPLE SLICES with CINNAMON SUGAR for dessert.

Shopping List

onion, garlic, lean ground beef, canned no-salt-added diced tomatoes, canned no-salt-added tomato sauce, Italian seasoning, coarse salt, spaghetti, 50% light cheddar cheese, frozen green peas, soft rolls, apples, cinnamon, sugar.

Thursday: Express

Make a quick meal of TURKEY KIELBASA with GRAINY MUSTARD and DILL PICKLES, along with deli POTATO SALAD and PICKLED BEETS (from jar) on the menu. Add RYE BREAD. For dessert, keep it light with PEACHES.

Shopping List

turkey kielbasa, grainy mustard, dill pickles, deli potato salad, jar pickled beets, rye bread, peaches.

Friday: Budget

What could be better than great flavor and low cost, two characteristics of ONE-POT CHICKEN MEATBALLS WITH JASMINE RICE? Serve with FLATBREAD. Make LEMON PUDDING (from mix) with 1% milk and top with light whipped cream for dessert.

Shopping List

ground chicken, egg, green onions, panko crumbs, fresh ginger, coarse salt, olive oil, orange or red bell peppers, onion, garlic, light coconut milk, unsalted chicken broth, instant jasmine rice, canned crushed pineapple, cilantro, flatbread, lemon pudding mix, 1% milk, light whipped cream.

ONE-POT CHICKEN MEATBALLS WITH JASMINE RICE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 20 minutes; Standing time: 5 minutes

  • 1 pound ground chicken
  • 1 egg
  • 3/4 cup panko crumbs
  • 1/4 cup chopped green onions
  • 2 tablespoons minced fresh ginger, divided
  • 1/2 teaspoon coarse salt
  • 2 tablespoons olive oil
  • 2 orange or red bell peppers, seeded and thinly sliced
  • 1 medium onion, sliced
  • 2 cloves garlic, minced
  • 1 (14-ounce) can light coconut milk
  • 1 cup unsalted chicken broth
  • 1 cup instant jasmine rice, uncooked
  • 1 (8-ounce) can crushed pineapple
  • 1/4 cup roughly chopped cilantro leaves

In a medium bowl, combine chicken, egg, panko, green onions, 1 tablespoon ginger and the salt. Shape into 16 meatballs. (Wet your hands if mixture is too sticky.) Heat oil in a large deep-sided skillet on medium-high. Brown meatballs, turning occasionally; set aside. In same skillet, cook peppers, onion, garlic and remaining ginger 5 minutes or until softened. Stir in coconut milk and broth. Bring to a boil. Add reserved meatballs; reduce heat and simmer 15 minutes or until meatballs are cooked through (165 degrees internal temperature). Stir in uncooked rice and pineapple. Remove from heat; cover and let stand 5 minutes or until rice is tender. Top with cilantro. (Adapted from www.swirlsofflavor.com.)

Per serving: 471 calories, 32 grams protein, 16 grams fat (31% calories from fat), 5.3 grams saturated fat, 48 grams carbohydrate, 129 milligrams cholesterol, 407 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Invite friends for CREAMY LINGUINE WITH SHRIMP AND ASPARAGUS. Serve with CHERRY TOMATOES SAUTEED IN OLIVE OIL AND GARLIC. Add a BOSTON LETTUCE SALAD and a BAGUETTE to round out the meal. Buy CHEESECAKE for dessert.

Shopping List

linguine, butter, asparagus, garlic, heavy cream, Tuscan or Italian seasoning, lemon, coarse salt, jumbo shrimp, Parmesan or Romano cheese (if desired), cherry tomatoes, olive oil, Boston lettuce, baguette, cheesecake.

CREAMY LINGUINE WITH SHRIMP AND ASPARAGUS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 15 minutes

  • 8 ounces linguine
  • 2 tablespoons butter
  • 1 pound asparagus, trimmed and sliced diagonally into 1 1/2-inch pieces (about 4 cups)
  • 1 teaspoon minced garlic
  • 1 cup heavy cream
  • 4 teaspoons Tuscan or Italian seasoning
  • 1 tablespoon lemon juice
  • 1 teaspoon coarse salt
  • 1 pound jumbo shrimp, peeled and deveined
  • Freshly grated Parmesan or Romano cheese for garnish (if desired)

Cook pasta according to directions. Drain, reserving 1/4 cup of the pasta cooking water. Meanwhile, melt butter in large deep skillet on medium heat. Add asparagus and garlic; cook and stir 5 minutes or until asparagus is softened. Add cream, seasoning, lemon juice and salt. Bring to a simmer, stirring occasionally.

Stir shrimp into skillet. Reduce heat to low; simmer 5 minutes or until shrimp just turn pink. Add pasta and reserved pasta cooking water; toss to coat well. Serve immediately with grated Parmesan or Romano cheese (if desired).

Per serving: 382 calories, 21 grams protein, 19 grams fat (45% calories from fat), 11.8 grams saturated fat, 32 grams carbohydrate, 161 milligrams cholesterol, 444 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for April 09, 2023

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

Sunday: Family

Make family day special with MARINATED BEEF TOP SIRLOIN STEAK AND ASPARAGUS for dinner. Serve the tender beef with BROWN RICE, a SPINACH SALAD garnished with SLICED PEACHES and WHOLE-GRAIN ROLLS on the side. Buy a LEMON MERINGUE PIE for dessert.

Plan

Save enough pie for Tuesday.

Shopping List

balsamic vinaigrette, Dijon mustard, beef top sirloin steak cut 3/4 inch thick, fresh asparagus, coarse salt, pepper, brown rice, fresh spinach, peaches, whole-grain rolls, lemon meringue pie.

MARINATED BEEF TOP SIRLOIN STEAK AND ASPARAGUS

Servings: makes 4 servings

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

Cook time: 7 to 13 minutes

  • 1/3 cup balsamic vinaigrette
  • 1 tablespoon Dijon mustard
  • 1 (1-pound) beef top sirloin steak, cut 3/4 inch thick
  • 1 pound fresh asparagus, trimmed
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon pepper

Combine vinaigrette and mustard in small bowl. Reserve 2 tablespoons of marinade. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours. Place asparagus in shallow microwave-safe dish; add 1/3 cup water. Cover and microwave on high (100% power) 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved marinade to asparagus; turn to coat. Set aside. Remove steaks from bag; discard marinade. Place steaks on grill over medium, ash-covered coals. Grill, covered, 7 to 11 minutes (or 8 to 13 minutes over medium heat on preheated gas grill), turning once, for medium-rare doneness. (Do not overcook.) During last 3 minutes of grilling, arrange asparagus on grill around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper to taste.

Per serving: 181 calories, 28 grams protein, 6 grams fat (27% calories from fat), 1.6 grams saturated fat, 6 grams carbohydrate, 65 milligrams cholesterol, 401 milligrams sodium, 3 grams fiber.

Monday: Kids

Calcium-rich PIZZA SQUARES are the star attraction for the kids tonight: Heat oven to 400 degrees. Press 1 (13.5-ounce) can refrigerated pizza dough into a 10-by-15-inch jellyroll pan. Bake 12 minutes; remove from oven and spread with 1 cup reduced-fat ricotta cheese. Top with 2 cups shredded part-skim mozzarella cheese, 2 ounces sliced turkey pepperoni, 2 sliced plum tomatoes, 1 sliced small yellow bell pepper and 1 teaspoon dried oregano. Return to oven and bake 6 more minutes or until cheese melts. Cut into 10 squares and serve.

Add a CARROT SALAD and serve PEARS for dessert.

Shopping List

canned refrigerated pizza dough, reduced-fat ricotta cheese, shredded part-skim mozzarella cheese, turkey pepperoni, plum tomatoes, yellow bell pepper, dried oregano, carrot salad, pears.

Tuesday: Meatless

We didn't miss the meat with all the flavor in these HUEVOS RANCHEROS. In a 10-inch nonstick skillet, mix 2 (15- to 19-ounce) cans rinsed reduced-sodium black beans, 1 1/2 cups mild or medium salsa and 1/3 cup water. Heat to boiling on medium-high, stirring frequently. Break 1 egg into a custard cup and slip into skillet on top of bean mixture; repeat immediately with 3 more eggs. Reduce heat to medium-low; cover and simmer 5 minutes or until eggs are cooked to desired firmness. To serve, sprinkle bean mixture and eggs with shredded pepper jack cheese and chopped fresh cilantro.

Serve with warm corn TORTILLAS and SLICED AVOCADO on shredded lettuce. Enjoy leftover PIE for dessert.

Shopping List

canned reduced-sodium black beans, mild or medium salsa, eggs, shredded pepper jack cheese, fresh cilantro, corn tortillas, avocado, lettuce.

Wednesday: Express

Make a quick meal tonight of EMPANADAS (from frozen) and SPANISH RICE (from mix), along with a packaged GREEN SALAD. Keep dessert simple with PLUMS.

Shopping List

frozen empanadas, Spanish rice mix, packaged green salad, plums.

Thursday: Budget

Here's another really good TURKEY CHILI to add to your collection of favorites. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. KIWIS are good for dessert.

Plan

Save enough chili for Friday.

Shopping List

canola oil, onion, jar roasted minced garlic, ground turkey breast, less-sodium chili or Tex-Mex seasoning, canned chili beans, no-salt-added diced tomatoes and green chilies, no-salt-added tomato sauce, romaine, whole-grain rolls, kiwis.

TURKEY CHILI

Servings: makes 8 cups

Prep time: 10 minutes

Cook time: about 30 minutes

  • 2 tablespoons canola oil
  • 1 1/2 cups chopped onion
  • 1 tablespoon roasted minced garlic (from jar)
  • 1 1/4 pounds ground turkey breast
  • 1 (1.25-ounce) packet less-sodium chili or Tex-Mex seasoning mix
  • 2 (16-ounce) cans chili beans, with liquid
  • 1 (10-ounce) can no-salt-added diced tomatoes and green chilies (mild or original), with liquid
  • 1 (8-ounce) can no-salt-added tomato sauce

In a Dutch oven, heat oil on medium-high until hot. Add onion and garlic; cook 6 minutes or until browned. Reduce heat to medium; add turkey and cook 5 to 7 minutes or until no longer pink. Mix in chili seasoning mix, beans, tomatoes and green chilies and tomato sauce. Bring to a boil; reduce heat to low and simmer 15 to 20 minutes, stirring occasionally. Serve immediately.

Per cup: 257 calories, 24 grams protein, 5 grams fat (20% calories from fat), 0.9 gram saturated fat, 26 grams carbohydrate, 48 milligrams cholesterol, 562 milligrams sodium, 7 grams fiber.

Friday: Heat and Eat

Chili always tastes better the next night, so leftover CHILI goes well over split and toasted CORNBREAD MUFFINS (from mix). Serve with a RED-TIPPED LETTUCE SALAD. Try PEACHES for dessert.

Shopping List

cornbread mix, red-tipped lettuce, peaches.

Saturday: Easy Entertaining

JAMBALAYA is a company-friendly dish. Serve it with MIXED GREENS and a BAGUETTE. For a divine dessert, buy or make BREAD PUDDING, topped with your own BOURBON SAUCE.

Shopping List

olive oil, onion, celery, tomato paste, dried basil, cayenne pepper, garlic, bay leaf, canned no-salt-added stewed tomatoes, Cajun seasoning, andouille sausage, jar of diced pimentos, rice, uncooked medium shrimp, mixed greens, baguette, bread pudding, bourbon sauce.

JAMBALAYA

Servings: makes 5 servings

Prep time: 25 minutes

Cook time: about 15 minutes, plus rice

  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1/2 cup chopped celery
  • 1 tablespoon tomato paste
  • 1 teaspoon dried basil
  • Dash cayenne pepper
  • 3 cloves garlic, minced
  • 1 bay leaf
  • 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, with liquid
  • 1 teaspoon Cajun seasoning
  • 6 ounces andouille sausage, cut into 1/4-inch slices
  • 1 (2-ounce) jar diced pimentos, drained
  • 3 cups hot cooked rice
  • 1/2 pound peeled and deveined medium shrimp

Heat oil in a Dutch oven on medium-high heat. Add onion, celery, tomato paste, basil, cayenne pepper, garlic, bay leaf, tomatoes, Cajun seasoning, sausage and pimentos; cook 7 minutes or until vegetables are tender, stirring frequently. Stir in rice and shrimp; cook 6 minutes or until shrimp are opaque.

Per serving: 328 calories, 15 grams protein, 11 grams fat (30% calories from fat), 3.3 grams saturated fat, 41 grams carbohydrate, 78 milligrams cholesterol, 534 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for April 02, 2023

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

Sunday: Family

Celebrate Easter in a delicious way with ROAST LEG OF LAMB WITH POTATOES AND LEMON. Serve it with GREEN PEAS (from frozen), a ROMAINE SALAD and DINNER ROLLS. Buy a COCONUT CAKE for dessert and decorate the top with jellybeans.

Plan

Save enough lamb and cake for Monday.

Shopping List

bone-in leg of lamb, coarse salt, pepper, garlic, extra-virgin olive oil, Yukon gold potatoes, lemons, shallots, dried oregano, dried rosemary, unsalted vegetable stock, fresh rosemary, dry white wine, frozen green peas, romaine, dinner rolls, coconut cake, jellybeans.

ROAST LEG OF LAMB WITH POTATOES AND LEMON

Servings: makes 12 servings

Prep time: 15 minutes plus 20 minutes; refrigerate overnight

Cook time: 1 1/2 hours; standing time: 10 minutes

  • 1 bone-in leg of lamb (about 5 pounds)
  • 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
  • 2 teaspoons plus 1 tablespoon coarse salt, divided
  • 1 teaspoon freshly cracked pepper, divided
  • 12 cloves garlic, peeled and halved
  • 4 pounds Yukon gold potatoes, quartered
  • 2 lemons, each cut into eighths
  • 3/4 pound shallots, peeled and cut into quarters
  • 3 teaspoons dried oregano
  • 2 teaspoons dried rosemary
  • 2 cups unsalted vegetable stock
  • Fresh rosemary for garnish
  • 1/4 cup fresh lemon juice
  • 1/4 cup dry white wine

The night before cooking, use a paring knife to make 24 1-inch punctures around the leg of lamb. Rub it inside and out with 1 teaspoon olive oil, 2 teaspoons salt, and 1/2 teaspoon pepper. Place 1/2 clove garlic inside each puncture. Cover and refrigerate leg overnight. Heat oven to 350 degrees. In small bowl, combine remaining 1 tablespoon salt, oregano, rosemary and 1/2 teaspoon pepper. Toss together the potatoes, lemons, shallots, 2 tablespoons oil and 2/3 of spice mixture in a large roasting pan. Rub the lamb with remaining spice mixture and place on top of vegetables in pan. Pour stock, lemon juice and white wine in the pan. Place in oven and roast about 90 minutes or until internal temperature reaches 140 degrees, using a metal ladle to spoon the pan juices over vegetables every 30 minutes. Remove from oven and let stand 10 minutes before carving.

Per serving (lamb): 231 calories, 36 grams protein, 9 grams fat (35% calories from fat), 3.1 grams saturated fat, no carbohydrate, 111 milligrams cholesterol, 191 milligrams sodium, no fiber.

Carb count: 0.

Per serving (potatoes): 166 calories, 4 grams protein, 3 grams fat (13% calories from fat), no saturated fat, 33 grams carbohydrate, no cholesterol, 526 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Turn the leftover LAMB AND POTATOES into another delicious meal. Add a SPINACH SALAD with red onion rings and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

fresh spinach, red onion, whole-grain rolls.

Tuesday: Budget

Economical and easy to prepare, SAUSAGE AND SPANISH RICE SKILLET is full of flavor. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1/2 cup chopped green bell pepper, 1/3 cup chopped celery and 1/4 cup chopped onion; cook 5 minutes or until softened. Add 1 (14-ounce) package fully cooked smoked sausage (sliced), 2 cups water, 1 (10-ounce) can no-salt-added diced tomatoes and green chilies (with liquid), 1 (8-ounce) package Spanish rice and vermicelli mix, 1/4 cup sliced pimento-stuffed olives and 1/8 teaspoon black pepper; mix well. Bring to a boil; reduce heat to low and simmer, stirring occasionally, 15 to 20 minutes or until rice is tender and liquid is absorbed.

Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. For dessert, TROPICAL FRUIT is light.

Plan

Assemble Wednesday's lasagna tonight.

Shopping List

canola oil, green bell pepper, celery, onion, fully cooked smoked sausage, canned no-salt-added diced tomatoes and green chilies, packaged Spanish rice and vermicelli mix, sliced pimento-stuffed olives, black pepper, mixed greens, whole-grain rolls, tropical fruit.

Wednesday: Meatless

Skip meat without missing it in this TEX-MEX LASAGNA. Serve with a LETTUCE WEDGE. Make instant VANILLA PUDDING with 1% milk for dessert. Drizzle with butterscotch topping.

Shopping List

jar red spaghetti sauce, canned pinto beans, frozen shoepeg corn, packet Tex-Mex or regular chili seasoning mix, cooking spray, lasagna noodles, part-skim ricotta cheese, shredded reduced-fat Monterey jack cheese, pickled jalapeno peppers if desired, lettuce, instant vanilla pudding, 1% milk, butterscotch topping.

TEX-MEX LASAGNA

Servings: makes 8 servings

Prep time: 15 minutes; refrigerate 6 hours to overnight

Cook time: 1 hour; Standing time: 15 minutes

  • 1 (24- to 26-ounce) jar red spaghetti sauce
  • 1 cup water
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (10-ounce) package frozen shoepeg corn, thawed
  • 1 (1.25-ounce) packet less-sodium Tex-Mex or regular chili seasoning mix
  • 9 lasagna noodles
  • 2 cups part-skim ricotta cheese
  • 1 1/2 cups shredded reduced-fat Monterey jack cheese
  • Chopped pickled jalapeno peppers for garnish, if desired

In a medium bowl, mix together the sauce, water, beans, corn and chili seasoning mix. In a 9-by-13-inch baking dish coated with cooking spray, spread 1 cup of the sauce mixture. Arrange 3 lasagna noodles over sauce. Cover with 1 cup sauce. Spread half the ricotta on top. Arrange another 3 lasagna noodles over ricotta and top with another cup of sauce. Spread remaining ricotta on top. Arrange last 3 lasagna noodles on top. Spread with remaining sauce. Cover and refrigerate 6 hours to overnight. Heat oven to 350 degrees. Cover dish tightly with nonstick foil; bake 45 minutes. Uncover, sprinkle with Monterey jack cheese and bake, uncovered, 15 more minutes. Let stand 15 minutes before serving. Garnish with pickled jalapeno peppers, if desired.

Per serving: 384 calories, 21 grams protein, 12 grams fat (28% calories from fat), 5.9 grams saturated fat, 49 grams carbohydrate, 37 milligrams cholesterol, 631 milligrams sodium, 6 grams fiber.

Thursday: Kids

Treat the kids to BEEF 'N' BISCUITS tonight: Heat oven to 350 degrees. Heat a large nonstick skillet on medium; add 1 1/2 pounds lean ground beef, 1/2 cup chopped celery and 1/2 cup chopped onion. Cook 10 minutes or until meat is no longer pink and vegetables are softened; drain. Stir in 2 tablespoons flour, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano until blended. Add 1 (15-ounce) can no-salt-added tomato sauce and 1 (10-ounce) package frozen green peas; simmer 5 minutes. Transfer into a 9-by-13-inch baking dish coated with cooking spray. Top with biscuits from 1 (7 1/2-ounce) tube refrigerated buttermilk biscuits. Sprinkle with 1 cup shredded 50% light cheddar cheese. Bake 20 minutes or until biscuits are golden brown and cheese is melted.

Serve with BABY CARROTS. For dessert, try fresh PINEAPPLE SPEARS.

Shopping List

lean ground beef, celery, onion, flour, coarse salt, dried oregano, canned no-salt-added tomato sauce, frozen green peas, tube refrigerated buttermilk biscuits, 50% light cheddar cheese, baby carrots, fresh pineapple spears.

Friday: Express

Stop at the deli for TUNA SALAD. Arrange it on a platter over lettuce, sprinkle with toasted slivered almonds and add some TOMATO WEDGES and PICKLES on the side. Serve it all with BEAN SOUP and WHOLE-GRAIN BREAD. Munch on CHOCOLATE WAFER COOKIES and RED AND GREEN GRAPES for dessert.

Plan

Save enough cookies for Saturday.

Shopping List

deli tuna salad, lettuce, slivered almonds, lettuce, tomatoes, pickles, bean soup, whole-grain bread, chocolate wafer cookies, red and green grapes.

Saturday: Easy Entertaining

Everyone loves this CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE. Serve it with your POPPY SEED NOODLES (no-yolk), STEAMED FRESH ZUCCHINI and SOURDOUGH ROLLS. For dessert, PEACH SORBET with leftover CHOCOLATE WAFER COOKIES is simple.

Tip

Everyone loves this CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE. Serve it with your POPPY SEED NOODLES (no-yolk), STEAMED FRESH ZUCCHINI and SOURDOUGH ROLLS. For dessert, PEACH SORBET with leftover CHOCOLATE WAFER COOKIES is simple.

Shopping List

canola oil, flour, coarse salt, pepper, boneless skinless chicken breasts, reduced-fat sour cream, unsalted chicken broth, Dijon mustard, low-fat mayonnaise, fresh dill, ingredients for poppy seed noodles (no-yolk), fresh zucchini, sourdough rolls, peach sorbet.

CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 2 teaspoons canola oil
  • 3 tablespoons flour
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper, divided
  • 4 (4- to 5-ounce) boneless skinless chicken breasts
  • 1/3 cup reduced-fat sour cream
  • 1/4 cup unsalted chicken broth
  • 1 tablespoon Dijon mustard
  • 3 tablespoons low-fat mayonnaise
  • Chopped fresh dill

In a large nonstick skillet, heat oil on medium. Mix flour, salt and 1/4 teaspoon pepper in a pie plate. Lightly coat chicken in flour mixture. Add chicken to skillet and cook, turning once, 6 to 7 minutes or until golden on the outside and juices run clear. Remove to a plate; cover to keep warm. Reduce heat to low. Mix together sour cream, broth, mustard and mayonnaise. Add to skillet. Simmer 1 minute. Serve chicken with sauce. Sprinkle dill over all.

Per serving: 235 calories, 27 grams protein, 9 grams fat (35% calories from fat), 2.4 grams saturated fat, 10 grams carbohydrate, 93 milligrams cholesterol, 373 milligrams sodium, no fiber.

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