health

7 Day Menu Planner for June 11, 2023

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

Sunday: Family

Celebrate Dad's Day with STEAK, GREEN BEAN AND TOMATO SALAD. Cut 1 pound beef top sirloin (3/4 inches thick) in half lengthwise and then into 1/4-inch strips. In a resealable plastic bag, place beef and 2 tablespoons balsamic vinaigrette. Turn to coat, seal and marinate in refrigerator 30 minutes to 2 hours. Heat large nonstick skillet on medium-high until hot. Add 2 1/2 cups fresh green beans (2-inch pieces) and 1 teaspoon olive oil. Stir-fry 5 minutes. Add 1 cup halved grape tomatoes; stir-fry 2 minutes. Remove from skillet; season with coarse salt and pepper and keep warm.

Drain and discard marinade from beef. To same skillet, add half the beef; stir-fry 1 to 3 minutes or until outside surface is no longer pink. Remove from skillet. Repeat with remaining beef. Stir in 1/4 cup shaved Parmesan cheese. Divide 1 (5-ounce) bag baby spinach among 4 plates. Top with the beef and vegetables. Drizzle with more balsamic dressing.

Serve with ROASTED RED POTATOES AND CARROTS. Add WHOLE-GRAIN ROLLS. Buy BROWNIES for dessert and serve them with fresh STRAWBERRIES. Don't forget to give Dad a great big hug!

Plan

Prepare Monday's enchiladas today and refrigerate; add 10 minutes to baking time. Save enough brownies for Tuesday.

Shopping List

beef top sirloin, balsamic vinaigrette, fresh green beans, olive oil, grape tomatoes, coarse salt, pepper, Parmesan cheese, baby spinach, red potatoes and carrots to roast, whole-grain rolls, brownies, fresh strawberries.

Monday: Meatless

Try no-meat PINEAPPLE AND BLACK BEAN ENCHILADAS tonight. Serve the enchiladas with a SHREDDED LETTUCE SALAD. Sliced KIWIS are a light dessert.

Plan

Save enough enchiladas for Tuesday.

Shopping List

cooking spray, canola oil, onion, red bell pepper, canned pineapple tidbits, canned reduced-sodium black beans, canned chopped green chiles, fresh cilantro, shredded 50% light cheddar cheese, mild enchilada sauce, corn tortillas, reduced-fat sour cream, lettuce, kiwis.

PINEAPPLE AND BLACK BEAN ENCHILADAS

Servings: makes 10 enchiladas

Prep time: 25 minutes

Cook time: 35 to 45 minutes

  • 2 teaspoons canola oil
  • 1 large onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 (20-ounce) can pineapple tidbits, drained, 1/3 cup juice reserved
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (4-ounce) can chopped green chiles
  • 1/2 cup chopped fresh cilantro, plus 10 teaspoons for garnish
  • 3 cups (12 ounces) shredded 50% light cheddar cheese, divided
  • 10 ounces mild enchilada sauce
  • 10 (6-inch) corn tortillas
  • 1/2 cup reduced-fat sour cream

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large nonstick skillet, heat oil on medium. Add onion and bell pepper; cook 4 to 6 minutes or until softened. Stir in pineapple, beans and green chiles. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in 1/2 cup cilantro and 2 cups of the cheese. Spread 1 tablespoon enchilada sauce onto each tortilla. Spoon about 3/4 cup vegetable mixture over sauce on each. Roll; place seam side down in baking dish. In small bowl, mix reserved pineapple juice and remaining enchilada sauce; pour over entire surface of enchiladas. Sprinkle with remaining 1 cup cheese. Cover tightly with nonstick foil. Bake 25 to 30 minutes; remove foil. Bake 5 to 10 more minutes or until cheese is melted and sauce is bubbly. Top each enchilada with 1 tablespoon sour cream and 1 teaspoon cilantro. Serve immediately.

Per enchilada: 256 calories, 14 grams protein, 9 grams fat (30% calories from fat), 4.6 grams saturated fat, 33 grams carbohydrate, 24 milligrams cholesterol, 453 milligrams sodium, 6 grams fiber.

Tuesday: Heat and Eat

Dinner is almost ready; just heat the leftover ENCHILADAS and serve with deli CARROT SALAD. Leftover BROWNIES are good for dessert.

Plan

Save enough carrot salad for Friday. If time permits, prepare Wednesday's stuffed peppers today and refrigerate; increase baking time by 10 minutes.

Shopping List

deli carrot salad.

Wednesday: Budget

PICADILLO-STUFFED PEPPERS are good with red, yellow or green bell peppers; let your budget decide for you. Serve them with BUTTERED NOODLES, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Pop a few GRAPES into your mouth for dessert.

Shopping List

red, yellow or green bell peppers, jar mushroom and olive pasta sauce, lean ground beef, zucchini, onion, garlic, cinnamon, cumin, black pepper, raisins, sliced green olives with pimentos, cider vinegar, butter, noodles, mixed greens, whole-grain rolls, grapes.

PICADILLO-STUFFED PEPPERS

Servings: makes 6 peppers

Prep time: 20 minutes

Cook time: about 40 minutes

  • 6 medium red, yellow or green bell peppers
  • 1/2 cup water
  • 1 (25-ounce) jar mushroom and olive pasta sauce, divided
  • 1 pound lean ground beef
  • 2 small zucchini, diced (about 12 ounces)
  • 1 medium onion, chopped
  • 2 teaspoons minced garlic
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1/2 teaspoon black pepper
  • 1/3 cup raisins
  • 1/3 cup sliced green olives with pimentos
  • 1 teaspoon cider vinegar

Heat oven to 400 degrees. Cut off the top fourth of stem end of peppers; remove seeds. Stand peppers and tops in baking dish. Add water, cover and microwave on high (100% power) 5 to 7 minutes or until peppers are softened. Stir 1 1/2 cups pasta sauce into water in dish. Meanwhile, cook beef, zucchini and onions in a large nonstick skillet on medium-high for 7 minutes or until beef is no longer pink and vegetables are almost tender. Stir in garlic, cinnamon, cumin and black pepper; cook 1 minute or until fragrant. Remove from heat; stir in raisins, olives, vinegar and remaining sauce. Spoon mixture into peppers in dish; replace tops. Coat peppers with cooking spray. Bake, uncovered, 30 minutes or until sauce bubbles and pepper tops are lightly charred.

Per pepper: 286 calories, 19 grams protein, 10 grams fat (31% calories from fat), 2.9 grams saturated fat, 30 grams carbohydrate, 43 milligrams cholesterol, 618 milligrams sodium, 6 grams fiber.

Thursday: Express

Why let the kids have all the fun? How about ADULT PIZZA for a change? Heat oven to 375 degrees. Place a pre-baked 12-inch thin pizza crust on a baking sheet. Bake 5 minutes or until hot and crisp. Spread crust with 1/2 cup whipped cream cheese, 4 ounces thinly sliced smoked salmon (cut into strips), 1 cup diced ripe tomato, 1/3 cup diced red onion, 2 tablespoons rinsed capers and 2 tablespoons chopped fresh parsley. Season to taste with pepper. Slice and serve with a SPINACH SALAD. Enjoy PEARS for dessert.

Shopping List

pre-baked thin pizza crust, whipped cream cheese, smoked salmon, tomatoes, red onion, capers, fresh parsley, pepper, fresh spinach, pears.

Friday: Kids

Make it CHILI DOG night for the kids. Cook lowest-fat lowest-sodium hot dogs; place in a whole-grain hot dog bun with heated canned vegetarian chili and shredded 50% light cheddar cheese. Serve with leftover CARROT SALAD. For dessert, top FRESH BLUEBERRIES with light WHIPPED CREAM.

Shopping List

lowest-fat lowest-sodium hot dogs, whole-grain hot dog buns, canned vegetarian chili, 50% light cheddar cheese, fresh blueberries, light whipped cream.

Saturday: Easy Entertaining

Try something new tonight and invite guests for PORK WITH ASPARAGUS AND MINT. Serve it with JASMINE RICE. Add steamed BABY BOK CHOY and SESAME BREADSTICKS on the side. Buy TAPIOCA PUDDING and garnish it with toasted coconut; serve with SLICED MANGOES for dessert.

Shopping List

canola oil, roasted red chili paste, fish sauce or soy sauce, sugar, onion, fresh asparagus, pork loin or thin pork chops, red bell pepper, fresh mint, jasmine rice, baby bok choy, sesame breadsticks, tapioca pudding, coconut, mangoes.

PORK WITH ASPARAGUS AND MINT

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 15 minutes

  • 1 tablespoon canola oil
  • 2 tablespoons roasted red chili paste
  • 2 tablespoons fish sauce or soy sauce
  • 2 teaspoons sugar
  • 1 medium onion, cut into 1/4-inch slices
  • 3 cups fresh asparagus, cut into 1-inch pieces
  • 3/4 pound pork (loin or thin boneless chops), cut into thin strips, 1/4 inch thick by 1 to 1 1/2 inches long
  • 1 medium red bell pepper, cut into thin 1/4-inch strips
  • 1/3 cup coarsely chopped fresh mint

Heat oil in a wok or skillet on medium-high. Add chili paste, fish sauce (or soy sauce) and sugar; stir well to combine. Cook 1 minute. Add onion and asparagus; stir-fry 3 minutes. Cover and cook 3 to 5 more minutes or until vegetables are tender. Remove cover and add pork and bell pepper. Stir-fry 3 to 4 minutes or until pork is cooked through. Add the mint, toss to combine and serve.

Per serving: 215 calories, 20 grams protein, 10 grams fat (40% calories from fat), 2.4 grams saturated fat, 11 grams carbohydrate, 48 milligrams cholesterol, 777 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for June 04, 2023

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

Sunday: Family

Make family day special and serve ITALIAN ROAST PORK LOIN. Pour 1 cup Italian salad dressing into a resealable plastic bag; add 1 (2- to 3-pound) boneless pork loin. Seal and refrigerate overnight. Remove pork; discard dressing marinade. Pat pork dry and sprinkle it with 1 teaspoon garlic pepper. Place in a shallow pan and roast 1 hour at 350 degrees or until internal temperature reaches 145. Remove from oven; let stand 5 minutes before slicing. Serve with ROASTED RED POTATOES, GREEN BEANS, MIXED GREENS and SOURDOUGH BREAD. Make or buy a BLUEBERRY COBBLER and top it with some VANILLA ICE CREAM.

Plan

Save enough pork and cobbler for Monday.

Shopping List

Italian salad dressing, boneless pork loin, garlic pepper, red potatoes, green beans, mixed greens, sourdough bread, blueberry cobbler, vanilla ice cream.

Monday: Heat and Eat

Use the leftover pork in PORK AND MUSHROOM QUESADILLAS. Serve with a LEAF LETTUCE SALAD. Top the leftover COBBLER with LIGHT WHIPPED CREAM for dessert.

Shopping List

olive oil, fresh sliced cremini mushrooms, green onions, shredded Swiss cheese, large (9- to 10-inch) flour tortillas, leaf lettuce, light whipped cream.

PORK AND MUSHROOM QUESADILLAS

Servings: makes 4 quesadillas

Prep time: 15 minutes

Cook time: about 10 minutes

  • 12 ounces cooked (leftover) pork, sliced 1/4-inch thick
  • 1 tablespoon plus 2 teaspoons olive oil, divided
  • 6 ounces sliced fresh cremini mushrooms
  • 1/3 cup sliced green onions
  • 4 ounces shredded Swiss cheese
  • 4 (9- to 10-inch) flour tortillas

Stack pork slices and cut crosswise in half, then cut each stack lengthwise into matchstick-size pieces; set aside. Heat 1 tablespoon oil in a large nonstick skillet on medium-high until hot. Add mushrooms and onions; stir-fry 1 to 2 minutes or until softened. Remove from skillet; add pork and stir-fry 1 minute. Remove pork and wipe skillet with paper towels. To assemble, sprinkle 2 tablespoons cheese over half of each tortilla. Top each with pork and mushroom mixture. Sprinkle each with remaining cheese. Fold in half, pressing gently. Add 1 teaspoon oil to skillet. Cook quesadillas, 2 at a time, on medium heat for 2 to 4 minutes or until golden and cheese is melted, turning once. Remove quesadillas from skillet; loosely cover with foil to keep warm. Repeat with remaining oil and quesadillas. Cut quesadillas into wedges and serve.

Per quesadilla: 456 calories, 37 grams protein, 18 grams fat (36% calories from fat), 7 grams saturated fat, 36 grams carbohydrate, 89 milligrams cholesterol, 568 milligrams sodium, 4 grams fiber.

Tuesday: Kids

Let the kids celebrate with (any) BURGER NIGHT. They might want to add cheese along with their favorite trimmings. How about some CORN ON THE COB and BABY CARROTS, too? Make S'MORES in the microwave for dessert.

Shopping List

kids' favorite burgers and trimmings, buns, cheese, corn on the cob, baby carrots, marshmallows, graham crackers and chocolate candy for s'mores.

Wednesday: Meatless

Make a no-meat night special with QUICK BEAN CHILI. Add WHOLE-GRAIN BREAD. Sprinkle fresh STRAWBERRIES with powdered sugar for dessert.

Shopping List

canola oil, onion, chili powder, chipotle chili in adobo sauce, cumin, original Rotel Tomatoes & Green Chilies, canned reduced-sodium beans (a variety of pinto, chili, black, cannellini, navy or kidney beans), coarse salt, black pepper, avocado, cilantro, limes, sour cream (as desired), whole-grain bread, fresh strawberries, powdered sugar.

QUICK BEAN CHILI

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 tablespoon canola oil
  • 1 finely chopped onion
  • 3 tablespoons chili powder
  • 1 to 3 teaspoons minced canned chipotle chili in adobo sauce
  • 2 teaspoons cumin
  • 4 (10-ounce) cans Original Rotel Tomatoes & Green Chilies
  • 4 (15-ounce) cans reduced-sodium beans (a variety of pinto, chili, black, cannellini, navy or kidney beans), rinsed
  • Coarse salt and black pepper to taste
  • Chopped onion, diced avocado, cilantro, lime wedges, sour cream for garnishing, as desired

Heat oil in Dutch oven on medium-high until shimmering. Add onion, cook 5 minutes or until softened. Stir in chili powder, chipotle and cumin and cook 30 seconds or until fragrant. Stir in tomatoes and their juices and bring to simmer. Reduce heat to medium low, cover and simmer gently, stirring occasionally for 15 minutes. Process 2 cups chili in blender until smooth, about 1 minute. Stir puree and beans into pot and bring to brief simmer. Season with salt and pepper to taste. Garnish as desired with chopped onion, diced avocado, cilantro, lime wedges and sour cream. (Adapted from "The Complete Modern Pantry," America’s Test Kitchen.)

Per serving: 207 calories, 12 grams protein, 2 grams fat (9% calories from fat), 0.2 grams saturated fat, 41 grams carbohydrate, no cholesterol, 981 milligrams sodium, 15 grams fiber.

Thursday: Budget

For a festive dinner, try BAKED BEANS-TUNA CHEF SALAD. Divide among 4 dinner plates: 1 (12-ounce) bunch romaine, cut into 1/2-inch pieces. On top, arrange 2 to 4 cooked eggs (cut into 6 pieces each), 2 (5-ounce) cans drained and flaked albacore tuna, 1 cup halved grape tomatoes and 1 (16-ounce) can reduced-sodium vegetarian baked beans (such as Bush’s). Drizzle with 4 tablespoons Italian dressing (or your favorite flavor). Serve with CRUSTY BREAD. Sprinkle fresh PEACHES with nutmeg for an easy dessert.

Shopping List

romaine lettuce, eggs, canned albacore tuna, grape tomatoes, canned reduced-sodium vegetarian baked beans, Italian dressing (or your favorite flavor), crusty bread, fresh peaches, nutmeg.

Friday: Express

Make GARDEN BLTs for a quick meal. Spread 8 slices whole-grain toast with low-fat mayonnaise. For each sandwich, layer 1 slice toast with 2 slices each cooked bacon and tomatoes, 8 thin slices cucumber, 1 thin slice sweet onion, 1 medium lettuce leaf and coarse salt and pepper to taste. Top with remaining toast. Cut in half on the diagonal. Serve with HASH BROWN POTATOES (refrigerated). FRESH BLUEBERRIES with light whipped cream will satisfy your sweet tooth.

Shopping List

whole-grain bread, low-fat mayonnaise, bacon, tomatoes, cucumber, sweet onion, leaf lettuce, coarse salt, pepper, refrigerated hash brown potatoes, fresh blueberries, light whipped cream.

Saturday: Easy Entertaining

Extend an invitation to special friends for ARROZ CON POLLO. Serve it with a RED-TIP LETTUCE SALAD and BAGUETTES. A simple dessert, MERINGUE COOKIES and RASPBERRY SORBET, is a perfect ending.

Shopping List

coarse salt, paprika, black pepper, bone-in skinless chicken breasts and thighs, canola oil, red bell pepper, onion, long-grain rice, garlic, canned unsalted chicken broth, saffron or turmeric, frozen green peas, Spanish olives with pimentos, red-tip lettuce, baguettes, meringue cookies, raspberry sorbet.

ARROZ CON POLLO

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: less than 40 minutes; standing time: 5 minutes

  • 1 teaspoon coarse salt
  • 1/4 teaspoon each paprika and black pepper
  • 2 pounds bone-in skinless chicken breasts
  • 1 1/2 pounds bone-in skinless chicken thighs
  • 1 tablespoon canola oil
  • 1 red bell pepper cut into 2-inch strips
  • 1 coarsely chopped medium onion
  • 1 cup long-grain rice
  • 2 cloves minced garlic
  • 1 (14-ounce) can unsalted chicken broth
  • 1/4 teaspoon crushed saffron or turmeric
  • 1 1/2 cups frozen tiny green peas, thawed
  • 1/4 cup sliced Spanish olives with pimentos

Mix salt, paprika and pepper. Sprinkle evenly over chicken. Heat oil in a large skillet on medium. Add chicken; cook 5 to 6 minutes per side or until golden. Remove chicken from skillet. Pour off all but 1 tablespoon fat from skillet. Add bell pepper and onion; cook and stir about 5 minutes or until softened. Stir in rice and garlic. Continue to cook about 1 minute. Stir in broth and saffron or turmeric. Bring to boil. Return chicken to skillet; cover. Reduce heat to low and cook 20 minutes or until chicken is 165 degrees and rice is tender. Remove from heat. Stir in peas; cover. Let stand 5 minutes before serving. Garnish with olives.

Per serving: 218 calories, 24 grams protein, 6 grams fat (25% calories from fat), 1.2 grams saturated fat, 16 grams carbohydrate, 87 milligrams cholesterol, 307 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for May 28, 2023

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

Sunday: Family

Splurge on family day and prepare your own LEG OF LAMB along with these HERB-ROASTED DIJON POTATOES: Heat oven to 425 degrees. In a large bowl, mix together 5 tablespoons Dijon mustard, 2 tablespoons olive oil, 1 clove minced garlic and 1/2 teaspoon Italian seasoning. Add 2 pounds red potato chunks; toss to coat. Spoon into a shallow baking pan coated with cooking spray. Bake, stirring occasionally, 35 to 40 minutes or until fork-tender.

Add a GRAPE TOMATO AND BROCCOLI FLORET SALAD (halve the tomatoes and toss both vegetables with a light vinaigrette) and DINNER ROLLS on the side. For dessert, top slices of ANGEL FOOD CAKE with STRAWBERRIES.

Plan

Save enough lamb, tomato-broccoli salad and cake for Monday. Save enough strawberries for Tuesday.

Shopping List

leg of lamb, Dijon mustard, olive oil, garlic, Italian seasoning, red potatoes, cooking spray, grape tomatoes, fresh broccoli, light vinaigrette, dinner rolls, angel food cake, strawberries.

Monday: Heat and Eat

Make LAMB SANDWICHES ON ROSEMARY (or another) BREAD. Brush the bread with olive oil and layer it with lamb slices, roasted red peppers, goat cheese and arugula. Serve with leftover TOMATO-BROCCOLI SALAD. Drizzle chocolate syrup over the leftover CAKE for dessert.

Shopping List

rosemary (or another) bread, olive oil, roasted red peppers, goat cheese, arugula, chocolate syrup.

Tuesday: Meatless

Prepare TOMATO SOUP WITH ORZO AND WHITE BEANS for a flavorful no-meat soup. In a medium pot over medium heat, cook 1 large chopped onion, 1 small chopped green bell pepper, 2 minced cloves garlic, 1 teaspoon dried oregano and 1 tablespoon olive oil for 6 minutes or until softened. Add 1/3 cup orzo, 2 (14 1/2-ounce) cans diced tomatoes with basil, garlic and onions (with liquid), 1 (15-ounce) can rinsed reduced-sodium white beans, 2 (14-ounce) cans unsalted vegetable broth, and coarse salt and pepper to taste; bring to a boil. Reduce heat and cook 7 to 9 minutes or until orzo is tender but still firm. Stir 3 tablespoons freshly grated Parmesan into the soup and ladle into bowls.

Serve with GRILLED CHEESE SANDWICHES. For dessert, spoon leftover STRAWBERRIES over VANILLA ICE CREAM.

Plan

Save enough ice cream for Friday.

Shopping List

onion, green bell pepper, garlic, dried oregano, olive oil, orzo, canned diced tomatoes with basil, garlic and onions, canned reduced-sodium white beans, unsalted vegetable broth, coarse salt, pepper, Parmesan cheese, bread and cheese for sandwiches, vanilla ice cream.

Wednesday: Budget

GROUND BEEF AND PASTA SKILLET PRIMAVERA is a low-cost, high-flavor meal. Add a MIXED GREEN SALAD and CRUSTY BREAD. TROPICAL FRUIT is good for dessert.

Shopping List

96% lean ground beef, reduced-sodium beef broth, whole-wheat rotini pasta, zucchini or yellow squash, canned no-salt-added diced tomatoes, Italian seasoning, mixed greens, crusty bread, tropical fruit.

GROUND BEEF AND PASTA SKILLET PRIMAVERA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 15 to 18 minutes

  • 1 pound 96% lean ground beef
  • 1 (14 1/2-ounce) can reduced-sodium beef broth
  • 1 cup uncooked whole-wheat rotini pasta
  • 2 zucchini or yellow squash, cut in half lengthwise, then crosswise into 1/2-inch slices
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes
  • 1 1/2 teaspoons Italian seasoning

Heat large nonstick skillet on medium. Add ground beef; cook 6 to 7 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings. Stir in broth, pasta, squash, tomatoes and Italian seasoning; bring to a boil. Reduce heat, cover and cook 9 to 11 minutes or until pasta and squash are almost tender and sauce is slightly thickened, stirring occasionally.

Per serving: 264 calories, 29 grams protein, 5 grams fat (18% calories from fat), 2 grams saturated fat, 28 grams carbohydrate, 66 milligrams cholesterol, 138 milligrams sodium, 4 grams fiber.

Thursday: Express

Pick up a ROTISSERIE CHICKEN or two and serve with BAKED POTATOES topped with BROCCOLI AND CHEESE SAUCE (from frozen). Add WHOLE-GRAIN ROLLS. Stop by the bakery for BROWNIES for something sweet.

Plan

Save 2 cups chopped chicken and enough brownies for Friday.

Shopping List

rotisserie chicken(s), potatoes to bake, frozen broccoli and cheese sauce, whole-grain rolls, brownies.

Friday: Kids

Let the kids help prepare TEX-MEX CHICKEN POT PIE. The whole family will enjoy it with deli CARROT-RAISIN SALAD. Then, everyone will line up for warmed leftover BROWNIES topped with a dollop of leftover ICE CREAM and chocolate sprinkles.

Shopping List

large tortillas, canned condensed less-fat less-sodium cream of mushroom soup, frozen vegetables for soup, canned chopped mild green chiles, fresh cilantro, cooking spray, deli carrot-raisin salad, chocolate sprinkles.

TEX-MEX CHICKEN POT PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 2 large tortillas, warmed (see NOTE)
  • 1 (10 3/4-ounce) can condensed less-fat less-sodium cream of mushroom soup
  • 2 cups cooked chicken or 1 (12-ounce) can drained chicken breast
  • 1 (16-ounce) package frozen vegetables for soup, thawed and drained
  • 1 (4-ounce) can mild chopped green chiles
  • 1/3 cup chopped fresh cilantro

Heat oven to 375 degrees. Line the bottom of a 9-inch pie plate with a tortilla. In a large bowl, mix soup, chicken, vegetables, chiles and cilantro. Spoon into lined pie plate. Top with the other tortilla. Coat with cooking spray. Cover with foil and bake 20 minutes. Uncover and bake 25 more minutes or until top is golden and filling is hot. Cut into 6 wedges and serve immediately.

NOTE: To warm tortillas, roll them in damp paper towels and microwave on high (100% power) for 20 seconds.

Per serving: 203 calories, 17 grams protein, 4 grams fat (20% calories from fat), 1.1 grams saturated fat, 24 grams carbohydrate, 37 milligrams cholesterol, 412 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Our guests enjoyed THAI SHRIMP WITH PASTA. Serve the combo with a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, buy FRUIT TARTS to keep it simple.

Shopping List

dried lemongrass stalks, dry white wine, garlic powder, coarse salt, Szechwan seasoning, cornstarch, fresh or frozen cooked shrimp, angel hair pasta, fresh spinach, salted nuts (such as cashews or almonds), bibb lettuce, baguette, fruit tarts.

THAI SHRIMP WITH PASTA

Servings: makes 4 servings

Prep time: about 25 minutes

Cook time: about 10 minutes, plus pasta

  • 3 dried lemongrass stalks (see NOTE)
  • 3 cups hot water
  • 1/2 cup dry white wine
  • 1 teaspoons garlic powder
  • 1/4 teaspoon coarse salt
  • 2 teaspoons Szechwan seasoning
  • 2 tablespoons cornstarch mixed with 2 tablespoons water
  • 1 pound fresh shrimp, peeled and deveined, or cleaned frozen cooked shrimp (thawed and tails removed)
  • 6 ounces angel hair pasta
  • 5 cups torn fresh spinach leaves
  • 1/4 cup salted nuts (such as cashews or almonds)

Place lemongrass and hot water in a 1-quart microwave-safe glass measuring cup; cover and microwave on high (100% power) for 5 minutes; cool. Remove lemongrass to cutting board, reserving water. Slice lemongrass lengthwise and finely chop. In a large nonstick skillet, combine lemongrass, reserved water, wine, garlic powder, salt and Szechwan seasoning; bring to a boil. Stir in cornstarch mixture; cook and stir 1 to 2 minutes or until mixture thickens slightly. Add shrimp and cook 3 to 4 minutes or until it turns pink. (If using frozen shrimp, cook 2 minutes.) Meanwhile, cook pasta according to directions; drain and rinse. Return pasta to cooking pot. Add spinach and shrimp mixture to pasta; toss. Garnish with nuts before serving.

Note: Look for lemongrass stalks in the spice aisle.

Per serving: 327 calories, 28 grams protein, 5 grams fat (15% calories from fat), 1 gram saturated fat, 40 grams carbohydrate, 159 milligrams cholesterol, 332 milligrams sodium, 2 grams fiber.

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