health

7 Day Menu Planner for June 25, 2023

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

Sunday: Family

For a special family day, prepare GRILLED PORK TENDERLOIN. Season a 1-pound pork tenderloin with coarse salt and pepper. Mix together 1/4 cup spicy mustard and 3 tablespoons apricot preserves. Grill pork on medium for about 15 minutes, turning several times, or until internal temperature reaches 155 degrees; brush with mustard mixture the last few minutes. Remove from grill; tent with foil. Let stand 5 minutes before slicing.

Serve with BROWN RICE, SLICED CUCUMBERS AND ONIONS in Italian dressing and a BAGUETTE. Make or buy a PEACH COBBLER for dessert.

Plan

Save enough cobbler for Monday.

Shopping List

pork tenderloin, coarse salt, pepper, spicy mustard, apricot preserves, brown rice, cucumbers, onions, Italian dressing, baguette, peach cobbler.

Monday: Budget

Keep food costs down with tasty QUICK GREEK STEW. Heat a large nonstick skillet on medium-high and cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain. Stir in 1 (15-ounce) can no-salt-added tomato sauce, 1 teaspoon cumin, 1/2 teaspoon coarse salt, 1/2 teaspoon dried oregano and 1/2 teaspoon cinnamon. Cover and cook 3 minutes. Add 1 (5- or 6-ounce) package fresh baby spinach leaves; cover and cook 2 minutes or until spinach wilts.

Serve over COUSCOUS and garnish with toasted pine nuts. Add a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Heat the leftover COBBLER for dessert.

Plan

Marinate Tuesday's beef overnight.

Shopping List

lean ground beef, canned no-salt-added tomato sauce, cumin, coarse salt, dried oregano, cinnamon, packaged fresh baby spinach, couscous, pine nuts, lettuce, whole-grain rolls.

Tuesday: Family

Gather the family and celebrate the Fourth with BRAISED BARBECUE BRISKET on the menu. Serve with CORN ON THE COB, BAKED BEANS, COLESLAW and CRUSTY ROLLS.

Keep the festivities going with STAR-TOPPED BLUEBERRY PARFAITS. Cut a 10 3/4-ounce frozen low-fat pound cake into 14 slices (1/4 inch thick); refreeze remaining cake. Spread seven of the slices with 1/4 cup red fruit jam; top with seven plain slices. Trim and discard crusts of the seven "sandwiches." With a 1 1/4-inch star cookie cutter, cut a shape from four "sandwiches"; set aside. Cut sandwich trimmings and remaining whole sandwiches into 3/4-inch squares. Into four (8-ounce) parfait or wine glasses, place half the cake squares, 1 cup (of 2 cups total) fresh blueberries and 9 ounces (from two 6-ounce containers) low-fat vanilla yogurt, dividing equally. Top with remaining cake squares and 1 cup blueberries. Spoon a dollop of remaining yogurt on top of each parfait, top with a star and serve.

Plan

Save enough brisket and buy enough blueberries for Wednesday.

Shopping List

chili powder, light brown sugar, garlic powder, beef brisket, barbecue sauce, dry red wine, corn on the cob, baked beans, coleslaw, crusty rolls, frozen low-fat pound cake, red fruit jam, fresh blueberries, low-fat vanilla yogurt.

BRAISED BARBECUE BRISKET

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 2 3/4 to 3 1/4 hours

  • For the rub:
  • 2 tablespoons chili powder
  • 1 tablespoon packed light brown sugar
  • 1 1/2 teaspoons garlic powder
  • For the brisket:
  • 1 beef brisket, flat half (about 3 pounds)
  • 3/4 cup barbecue sauce
  • 1/2 cup dry red wine

Combine rub ingredients in small bowl; press evenly onto brisket. Place brisket fat side up in stock pot. Combine barbecue sauce and wine. Pour around brisket; bring to a boil. Reduce heat; cover tightly and simmer 2 3/4 to 3 1/4 hours or until brisket is fork-tender. Remove brisket; keep warm. Skim fat from cooking liquid. Bring liquid to a boil. Reduce heat to medium and cook uncovered, stirring occasionally, 8 to 10 minutes or until liquid is reduced to 1 cup. Trim fat from brisket as desired. Carve diagonally across grain into thin slices. Serve with sauce.

Per serving: 281 calories, 35 grams protein, 8 grams fat (26% calories from fat), 2.8 grams saturated fat, 13 grams carbohydrate, 105 milligrams cholesterol, 273 milligrams sodium, no fiber.

Wednesday: Heat and Eat

Enjoy yesterday's brisket in today's BRISKET SANDWICHES on whole-grain buns. Add deli POTATO SALAD and SLICED LETTUCE AND TOMATOES to the meal. Leftover BLUEBERRIES are good for dessert.

Shopping List

whole-grain buns, deli potato salad, lettuce, tomatoes.

Thursday: Meatless

ZITI WITH CHARD gives a new flavor to pasta. Serve the slightly salty-tasting greens and pasta combo with a GREEN SALAD and GARLIC BREAD. Fresh PLUMS are a light dessert.

Shopping List

ziti or other short tube-shaped pasta, olive oil, Swiss chard, garlic, grape tomatoes, kalamata olives, lemon, coarse salt, pepper, Romano or Parmesan cheese, salad greens, garlic bread, fresh plums.

ZITI WITH CHARD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 2 minutes, plus pasta

  • 8 ounces ziti or other short tube-shaped pasta
  • 2 tablespoons olive oil
  • 8 cups coarsely chopped Swiss chard leaves
  • 4 cloves garlic, minced
  • 2 cups halved grape tomatoes
  • 1/4 cup chopped kalamata olives
  • 2 tablespoons fresh lemon juice
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup shaved fresh Romano or Parmesan cheese

Cook pasta according to directions; drain. Heat oil in a large nonstick skillet on medium-high. Add chard and garlic; cook 2 minutes. Combine chard mixture, pasta and tomatoes, olives, lemon juice, salt and pepper, tossing well. Top with cheese.

Per serving: 352 calories, 11 grams protein, 11 grams fat (29% calories from fat), 1.6 grams saturated fat, 53 grams carbohydrate, 3 milligrams cholesterol, 721 milligrams sodium, 4 grams fiber.

Friday: Kids

Tell the kids they are having MUFFIN HEADS for dinner and watch them smile. Top each toasted English muffin half with a thin layer of spaghetti sauce and slices of 50% light cheddar cheese; broil until cheese is melted and top with a silly vegetable face using halved red bell pepper half-rings (mouth), baby corn (nose), sliced black olives (eyes) and julienne carrots (hair).

Continue the fun with APPLE PIE IN A BOWL for dessert. In a small bowl, spoon alternating layers of chunky applesauce, vanilla low-fat yogurt and crumbled gingersnaps; dust with cinnamon.

Shopping List

English muffins, spaghetti sauce, sliced 50% light cheddar cheese, red bell peppers, baby corn, sliced black olives, carrots, chunky applesauce, vanilla low-fat yogurt, gingersnaps, cinnamon.

Saturday:

CUMIN AND MUSTARD RACK OF LAMB WITH WHITE BEAN SALAD

Servings: makes 8 servings (2 ribs each serving)

Prep time: about 10 minutes

Cook time: 25 minutes; standing time: 5 minutes

  • 2 frenched American lamb racks (about 2 pounds each)
  • 2 tablespoons Dijon mustard
  • 2 tablespoons whole cumin seeds
  • 2 teaspoons coarse salt
  • 1 teaspoon black pepper
  • For the salad:
  • 2 (15-ounce) cans no-salt-added butter beans
  • 3 celery ribs, thinly sliced
  • 1 small red chile pepper, thinly sliced
  • 1/4 cup sliced sweet Peppadew peppers
  • 3 tablespoons chopped fresh basil, plus more for garnish
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil

Carefully trim top layer of fat from lamb racks. Rub each rack with mustard. Sprinkle each rack with cumin, salt and black pepper. Heat gas grill to high; scrape grates clean and brush with oil. Place lamb on grill, fat side down; cook until browned and lamb can be easily flipped, about 5 minutes. Flip lamb; grill about 5 minutes more. Reduce heat to medium; cover and cook lamb about 15 minutes more or until internal temperature reaches 145 degrees for medium-rare doneness. Remove to clean plate; let rest 5 minutes. Carve racks into chops, carefully slicing between each bone.

For the salad: In a large bowl, combine all salad ingredients; toss to combine. Top with extra basil and serve with lamb.

Per serving: 323 calories, 33 grams protein, 13 grams fat (35% calories from fat), 3.5 grams saturated fat, 20 grams carbohydrate, 82 milligrams cholesterol, 648 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for June 18, 2023

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

Sunday: Family

Prepare LEMON PEPPER CHICKEN THIGHS for family day. Accompany the juicy chicken with MASHED POTATOES and ROASTED BRUSSELS SPROUTS garnished with crumbled bacon. Add DINNER ROLLS. For dessert, COCONUT MACAROONS and ORANGE SHERBET are a perfect combination.

Plan

Cook extra chicken for Monday and save enough sherbet for Friday.

Shopping List

lemon, butter, lemon pepper seasoning, skinless bone-in chicken thighs, potatoes to mash, Brussels sprouts, bacon, dinner rolls, coconut macaroons, orange sherbet.

LEMON PEPPER CHICKEN THIGHS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 30 minutes

  • 1 lemon
  • 4 tablespoons butter at room temperature
  • 1 tablespoon lemon pepper seasoning
  • 4 bone-in skinless chicken thighs

Preheat oven to 425 degrees. Cut the lemon in half crosswise. Cut one half of the lemon into 4 slices; place the slices on the bottom of a 2-quart baking dish. Cut the other half of the lemon into 4 wedges and set aside. In a small bowl, combine the butter and lemon pepper seasoning; stir until blended. Spread the butter mixture on both sides of the chicken thighs and arrange the chicken in a single layer on top of the lemon slices. Roast for 30 minutes or until internal temperature reaches 165 degrees, basting occasionally with the buttery sauce that forms on the bottom of the baking dish. Remove from oven and let chicken rest for about 5 minutes. Season with salt, if desired, and serve with the reserved lemon wedges. (Adapted from SwirlsOfFlavor.com.)

Per serving: 282 calories, 29 grams protein, 18 grams fat (57% calories from fat), 8.9 grams saturated fat, no carbohydrate, 171 milligrams cholesterol, 233 milligrams sodium, no fiber.

Monday: Heat and Eat

CHEESY CHICKEN ENCHILADAS makes good use of leftovers. Heat oven to 350 degrees. In a large bowl, combine 2 to 2 1/2 cups shredded leftover chicken, 8 ounces shredded reduced-fat Mexican-blend cheese, 1 2/3 cups plain low-fat yogurt, 1/4 cup melted butter, 1/4 cup chopped onion, 1 teaspoon minced garlic, 1/4 teaspoon freshly ground black pepper, 1 (10 3/4-ounce) can condensed reduced-fat cream of chicken soup and 1 (4-ounce) can chopped green chiles (drained). Reserve 1 cup chicken mixture. Place about 1/2 cup remaining mixture in each of 8 whole-grain flour tortillas; roll. Place seam side down in a 9-by-13-inch baking dish coated with cooking spray. Spread reserved 1 cup chicken mixture over top. Cover; bake 20 minutes. Uncover; sprinkle with 1/2 cup shredded 50% light sharp cheddar cheese and 1/4 cup sliced green onions. Bake 5 more minutes or until cheese melts.

Serve the creamy dish with a LETTUCE WEDGE. Enjoy BLUEBERRIES for dessert.

Shopping List

shredded reduced-fat Mexican-blend cheese, plain low-fat yogurt, butter, onion, garlic, black pepper, condensed reduced-fat cream of chicken soup, chopped green chiles, whole-grain flour tortillas, cooking spray, shredded 50% light sharp cheddar cheese, green onions, lettuce, blueberries.

Tuesday: Meatless

CANNELLINI BEANS WITH SAUTEED FENNEL AND TOMATOES is a delicious no-meat dish. Serve with TOMATO BASIL SOUP. Add CRUSTY BREAD on the side. How about MANGO CHUNKS for dessert?

Shopping List

extra-virgin olive oil, grape tomatoes, coarse salt, black pepper, fennel bulb, garlic, crushed red pepper, reduced-sodium cannellini beans, fresh basil, Parmigiano-Reggiano cheese, tomato basil soup, crusty bread, mangoes.

CANNELLINI BEANS WITH SAUTEED FENNEL AND TOMATOES

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 30 minutes

  • 3 tablespoons extra-virgin olive oil, divided
  • 1 pint grape tomatoes
  • Coarse salt to taste
  • Freshly ground black pepper to taste
  • 1 (1 1/2-pound) fennel bulb
  • 1 clove garlic, grated
  • Pinch crushed red pepper
  • 2 (16-ounce) cans reduced-sodium cannellini beans, rinsed
  • 4 tablespoons chopped fresh basil, divided
  • 1/2 cup freshly grated Parmigiano-Reggiano cheese, divided

Heat a medium skillet on medium-high. Add 1 tablespoon oil and tomatoes; cook 5 minutes, shaking the pan, until tomatoes are blistered and beginning to brown. Add salt and a generous grinding of pepper; set aside. Meanwhile, cut a thin slice from base of fennel. Remove any blemishes. Remove dark green stalks, but reserve enough fernlike tops to make 1/4 cup chopped. Cut the bulb and white part of stalks into 1/4-inch slices, then into 1/4-inch pieces (about 3 cups). Heat remaining 2 tablespoons oil in a large skillet on medium. Add fennel, chopped fennel fronds, garlic and crushed red pepper. Cook, stirring constantly, for 5 minutes. Cover and continue cooking on low 15 minutes or until fennel is very soft. Add the beans, blistered tomatoes, 2 tablespoons basil and more black pepper. Cook, gently folding to combine, on medium-low heat for 5 minutes or until heated through. Add 1/4 cup of the grated cheese. Spoon into serving dish; top with remaining basil and cheese.

Per serving: 384 calories, 15 grams protein, 15 grams fat (33% calories from fat), 3.1 grams saturated fat, 51 grams carbohydrate, 9 milligrams cholesterol, 952 milligrams sodium, 15 grams fiber.

Wednesday: Budget

RED BEANS AND RICE keeps the food budget in line. In a 4-quart or larger slow cooker, combine 1 pound dried red kidney beans (picked over), 1/2 pound andouille smoked chicken sausage (thinly sliced), 3 sliced celery ribs, 1 chopped green bell pepper, 1 chopped medium onion, 3 minced cloves garlic, 1 tablespoon Creole seasoning and 7 cups hot water. Cover and cook on high 7 hours or until beans are tender. Spoon over BROWN RICE and garnish with sliced green onions.

Serve with COLESLAW and a BAGUETTE. For dessert, BANANA PUDDING (from mix) made with 1% milk will taste good.

Shopping List

dried red kidney beans, andouille smoked chicken sausage, celery, green bell pepper, onion, garlic, Creole seasoning, brown rice, green onions, coleslaw, baguette, banana pudding mix, 1% milk.

Thursday: Express

This is a hot time of year for a cool SUMMER SALAD PLATTER. Arrange pickled beets, marinated vegetables, deli potato-and-chicken salad on a platter lined with lettuce. Serve with WHOLE-GRAIN BREAD. Juicy PEACHES are a delicious summertime dessert.

Shopping List

pickled beets, marinated vegetables, deli potato-and-chicken salad, lettuce, whole-grain bread, fresh peaches.

Friday: Kids

Treat the kids (and the adults!) with these TURKEY BURGERS. In a medium bowl, combine 1 1/3 pounds ground turkey, 2 chopped green onions, 2 tablespoons white wine and herb chicken marinade, 1/2 teaspoon garlic powder, 1 teaspoon pepper. Divide into 5 (4-inch) patties. Heat a cast-iron skillet on medium-high. Cook patties 5 to 7 minutes per side or until no longer pink in the center.

Serve on whole-grain buns with sliced tomatoes, sliced avocados, lettuce and low-fat mayonnaise. Add OVEN FRIES (from frozen) and steamed CARROTS. Scoop the leftover SHERBET for dessert.

Shopping List

ground turkey, green onions, white wine and herb chicken marinade, garlic powder, pepper, whole-grain buns, tomatoes, avocados, lettuce, low-fat mayonnaise, frozen oven fries, carrots.

Saturday: Easy Entertaining

Invite friends for SHRIMP PICCATA. Serve it over RICE. Add SUGAR SNAP PEAS, a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD.

Easy and elegant, TROPICAL CREPES are an impressive dessert. Combine 3 cups sliced assorted fresh fruit (such as mangoes, papayas, kiwis and peaches) with 2 tablespoons apricot or peach preserves and 2 tablespoons orange brandy or almond liqueur. Let stand 30 minutes to several hours. To assemble, spread 1/4 cup of fruit mixture on each of several ready-to-eat crepes; roll. Spoon chocolate sauce over the crepes. Serve immediately.

Tip

Invite friends for SHRIMP PICCATA. Serve it over RICE. Add SUGAR SNAP PEAS, a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD.

Easy and elegant, TROPICAL CREPES are an impressive dessert. Combine 3 cups sliced assorted fresh fruit (such as mangoes, papayas, kiwis and peaches) with 2 tablespoons apricot or peach preserves and 2 tablespoons orange brandy or almond liqueur. Let stand 30 minutes to several hours. To assemble, spread 1/4 cup of fruit mixture on each of several ready-to-eat crepes; roll. Spoon chocolate sauce over the crepes. Serve immediately.

Shopping List

flour, no-salt-added lemon-pepper blend, cleaned and deveined uncooked medium or large shrimp (tails on), olive oil, garlic, dry white wine, unsalted chicken broth, lemons, capers, butter, parsley, rice, sugar snap peas, red-tipped lettuce, sourdough bread, assorted fresh fruit (such as mangoes, papayas, kiwis, peaches), apricot or peach preserves, orange brandy or almond liqueur or brandy extract, ready-to-eat crepes, chocolate sauce.

SHRIMP PICCATA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: fewer than 10 minutes

  • 3 tablespoons flour
  • 1 teaspoon no-salt-added lemon-pepper blend
  • 1 pound cleaned and deveined uncooked medium or large shrimp (tails on)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1/2 cup dry white wine
  • 1/2 cup unsalted chicken broth
  • 3 tablespoons lemon juice
  • 2 tablespoons capers
  • 2 tablespoons butter
  • 1 tablespoon chopped parsley

Combine flour and pepper blend in a shallow dish. Toss shrimp in mixture until coated. Heat oil in a large nonstick skillet on medium. Add shrimp and cook 2 or 3 minutes; turn and cook 1 more minute. Remove shrimp to a plate. Add garlic to skillet and cook 30 seconds. Stir in wine, broth, lemon juice and capers. Bring to a simmer. Add shrimp and cook 1 minute or until heated through. Remove from heat; whisk in butter and stir in parsley. Serve immediately.

Per serving: 226 calories, 24 grams protein, 10 grams fat (38% calories from fat), 4.3 grams saturated fat, 6 grams carbohydrate, 198 milligrams cholesterol, 318 milligrams sodium, no fiber.

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.

Next up: More trusted advice from...