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.