health

7 Day Menu Planner for August 13, 2023

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

Sunday: Family

GRILLED STEAK AND VEGETABLE SALAD is perfect for family day. Add CRUSTY BREAD. Top VANILLA ICE CREAM with TOASTED COCONUT for dessert.

Plan

Prepare enough steak for Monday. Save enough ice cream for Saturday.

Shopping List

boneless beef strip steaks, medium sweet potato, assorted vegetables (such as zucchini, yellow squash, asparagus, eggplant, red onion, red and yellow bell peppers or Romaine lettuce), reduced-fat dressing or vinaigrette (such as Italian, noncreamy Caesar or red wine vinaigrette), garlic, black pepper, coarse salt, crusty bread, vanilla ice cream, coconut.

GRILLED STEAK AND VEGETABLE SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 7 to 15 minutes

  • 1 medium sweet potato, cut into 1/2-inch thick slices
  • 3 different vegetables (such as zucchini, yellow squash, asparagus, eggplant, red onion, red and yellow bell peppers or Romaine lettuce cut lengthwise into quarters)
  • 1/2 cup reduced-fat dressing or vinaigrette, (such as Italian, noncreamy Caesar or red wine vinaigrette, divided)
  • 2 boneless beef strip steaks, cut 3/4 inch thick (about 8 ounces each)
  • 2 cloves garlic, minced
  • 1/4 teaspoon black pepper
  • Coarse salt and additional pepper to taste

Toss potato and vegetables with 1/4 cup dressing; set aside. Rub steaks with garlic and black pepper. Place steaks on grill over medium, ash-covered coals (or on medium pre-heated gas grill). Arrange vegetables around steaks. Grill steaks, covered, 7 to 10 minutes for medium-rare to medium doneness, turning occasionally. Remove lettuce and asparagus after 2 to 4 minutes; grill other vegetables 11 to 15 minutes or until crisp-tender, turning occasionally. Carve steaks and vegetables into bite-size pieces. Combine beef, vegetables and remaining 1/4 cup dressing in large bowl; toss to coat. Season with salt and additional black pepper to taste; serve.

Per serving: 207 calories, 22 grams protein, 4 grams fat (20% calories from fat), 1.5 grams saturated fat, 18 grams carbohydrate, 56 milligrams cholesterol, 397 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make a BEEF STIR-FRY with thinly sliced leftover steak, fresh or frozen stir-fry vegetables and bottled stir-fry sauce. Serve your creation over RICE and add WHOLE-GRAIN ROLLS on the side. FRESH CHERRIES are a juicy summertime dessert.

Shopping List

fresh or frozen stir-fry vegetables, bottled stir-fry sauce, rice, whole-grain rolls, fresh cherries.

Tuesday: Meatless

Skip meat for ASIAN BEAN BURGERS. In a medium bowl, mash 3 cups cooked or canned (rinsed) reduced-sodium kidney beans with a fork or potato masher. Stir in 1/2 cup plain dry breadcrumbs, 1/3 cup minced green onions, 1 egg, 1 tablespoon lower-sodium soy sauce, 1 teaspoon ground ginger and 1 teaspoon minced garlic.

Form into 4 patties. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook patties 3 to 4 minutes per side until heated through and crusty. Top with a sauce made of 1/4 cup low-fat mayonnaise, 1 tablespoon prepared horseradish, 1 tablespoon minced green onion and 1 teaspoon lower-sodium soy sauce.

Serve on WHOLE-GRAIN BUNS with LETTUCE, TOMATO AND CUCUMBERS. Add OVEN FRIES (frozen). Make BANANA PUDDING with 1% milk for dessert.

Shopping List

canned reduced-sodium or cooked kidney beans, plain dry breadcrumbs, green onions, egg, lower-sodium soy sauce, ground ginger, garlic, canola oil, low-fat mayonnaise, prepared horseradish, whole-grain buns, lettuce, tomato, cucumbers, frozen oven fries, banana pudding mix, 1% milk.

Wednesday: Express

Make your own fast food tonight: Pan-fry a HAM STEAK and serve it with prepared MASHED SWEET POTATOES. Add a packaged GREEN SALAD and BISCUITS. APPLE SLICES sprinkled with cinnamon are your dessert.

Shopping List

ham steak, mashed sweet potatoes, packaged green salad, biscuits, apples, cinnamon.

Thursday: Budget

Enjoy PORK POZOLE for a low-cost entree: In a 3-quart or larger slow cooker, combine a well-trimmed 2- to 2 1/2-pound boneless pork shoulder (butt) roast cut into bite-size chunks with 1 1/2 cups recaito (see TIP). Mix well. Cover and cook on low 7 to 8 hours. Stir in 2 (15- or 16-ounce) cans rinsed hominy; cover and cook 10 minutes or until hominy is heated through. Ladle into bowls and garnish with chopped cilantro.

Serve it with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, enjoy a slice of WATERMELON.

Tip

Enjoy PORK POZOLE for a low-cost entree: In a 3-quart or larger slow cooker, combine a well-trimmed 2- to 2 1/2-pound boneless pork shoulder (butt) roast cut into bite-size chunks with 1 1/2 cups recaito (see TIP). Mix well. Cover and cook on low 7 to 8 hours. Stir in 2 (15- or 16-ounce) cans rinsed hominy; cover and cook 10 minutes or until hominy is heated through. Ladle into bowls and garnish with chopped cilantro.

Serve it with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, enjoy a slice of WATERMELON.

Shopping List

boneless pork shoulder (butt) roast, recaito, canned hominy, cilantro, lettuce, whole-grain rolls, watermelon.

Friday: Kids

Treat the kids to SPAGHETTI PIE tonight: Heat oven to 350 degrees. Cook 8 ounces spaghetti according to directions; drain. Coat a 9-inch tempered glass pie plate with cooking spray. In a large bowl, beat 2 eggs with a fork. Stir in 1 (15-ounce) container part-skim ricotta cheese and 3/4 cup freshly grated Parmesan cheese until blended. Add cooked spaghetti to cheese mixture and stir until well-coated. Transfer mixture to pie plate; top with 1 cup marinara sauce. Sprinkle with 1/2 cup shredded part-skim mozzarella cheese and 2 more tablespoons Parmesan. Bake 25 minutes. Remove from oven and let stand 10 minutes. Cut into wedges and serve.

Add CELERY STICKS and SOFT ROLLS. POPSICLES are a cool dessert.

Shopping List

spaghetti, cooking spray, eggs, part-skim ricotta cheese, Parmesan cheese, marinara sauce, shredded part-skim mozzarella cheese, celery, soft rolls, Popsicles.

Saturday: Easy Entertaining

Invite friends for ANISE-ORANGE SHRIMP AND SCALLOP SKEWERS, a perfect summer dish.

Serve the combo with HONEY-GINGER DIPPING SAUCE: Mix together 3/4 cup fresh orange juice, 2 tablespoons honey, 2 tablespoons lower-sodium soy sauce, 2 tablespoons sliced green onions and 1/4 teaspoon ground ginger.

Start the meal with your own GAZPACHO. Add SOURDOUGH BREAD and canned BLACK-EYED PEAS mixed with chopped red onion and a light balsamic vinaigrette. For dessert, make SUMMER FRUIT CRUMBLE and top with leftover VANILLA ICE CREAM.

Shopping List

orange juice, canola oil, anise seeds, garlic powder, coarse salt, ground ginger, pepper, large shrimp, sea scallops, honey, lower-sodium soy sauce, green onions, gazpacho, sourdough bread, canned black-eyed peas, red onion, light balsamic vinaigrette, fresh peaches or blueberries or mixture, sugar, nutmeg, cinnamon, pure vanilla extract, butter, packaged yellow cake mix.

ANISE-ORANGE SHRIMP AND SCALLOP SKEWERS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 10 minutes

  • 1/4 cup orange juice
  • 2 tablespoons canola oil
  • 1 tablespoon anise seeds
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon pepper
  • 1 pound large shrimp, peeled and deveined
  • 1 pound sea scallops

In a small bowl, mix together juice, oil, anise seeds, garlic powder, salt, ginger and pepper. Place seafood in a large resealable plastic bag. Add marinade; turn to coat. Refrigerate 30 minutes. Remove seafood; discard marinade. Alternately thread shrimp and scallops onto 8 metal skewers. Grill on medium 8 to 10 minutes or until shrimp turn pink and scallops are cooked through.

Per serving: 87 calories, 18 grams protein, 1 gram fat (6% calories from fat), 0.1 gram saturated fat, 2 grams carbohydrate, 105 milligrams cholesterol, 350 milligrams sodium, no fiber.

SUMMER FRUIT CRUMBLE

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 35 to 40 minutes

  • 4 cups sliced fresh peaches or blueberries, or a mixture of both
  • 2/3 cup sugar
  • 1/4 teaspoon nutmeg
  • 3/4 teaspoon cinnamon
  • 1 1/4 teaspoons pure vanilla extract
  • 3 tablespoons butter, melted
  • 1 (9-ounce) package yellow cake mix (about 1 1/2 cups)

Heat oven to 350 degrees. In an 8-by-8-inch baking dish, combine fruit, sugar, nutmeg, cinnamon and vanilla; mix well. In a medium bowl, combine butter and cake mix until crumbly. Sprinkle crumbs over fruit. Bake 35 to 40 minutes or until golden on top.

Per serving: 274 calories, 2 grams protein, 8 grams fat (26% calories from fat), 3.3 grams saturated fat, 49 grams carbohydrate, 12 milligrams cholesterol, 244 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for August 06, 2023

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

Sunday: Family

Treat the family with SIMPLE ASIAN BEEF SALAD. Serve it with ROASTED RED POTATOES and this BLISTERED OKRA: Heat oven to 425 degrees. Toss okra in a little canola oil and place in a single layer on a rimmed baking sheet. Sprinkle with some coarse salt. Roast until blistered, about 15 minutes, turning after 8 minutes. Arrange on a serving platter and sprinkle with more salt if desired. Add WHOLE-GRAIN BREAD. KEY LIME PIE is for dessert.

Plan

Save enough pie for Monday.

Shopping List

beef sirloin tip steaks, prepared Asian-style dressing, garlic, mixed greens, dry-roasted peanuts or wasabi green peas, red potatoes, fresh okra, canola oil, coarse salt, whole-grain bread, key lime pie.

SIMPLE ASIAN BEEF SALAD

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 30 minutes to 2 hours

Cook time: 2 to 6 minutes

  • 1 pound beef sirloin tip steaks, cut 1/8 to 1/4 inch thick
  • 1/2 cup prepared Asian-style dressing
  • 3 cloves garlic, minced
  • 8 cups mixed greens
  • 2 tablespoons chopped dry-roasted peanuts or wasabi green peas

Stack beef steaks; cut lengthwise in half, then crosswise into 1-inch-wide strips. Combine 2 tablespoons dressing, garlic and beef in medium bowl. Cover and marinate in refrigerator 30 minutes to 2 hours. Heat large nonstick skillet on medium-high. Add half the beef; stir-fry 1 to 3 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining beef. Using slotted spoon, add beef to salad greens. Add remaining 6 tablespoons dressing; toss to coat. Sprinkle with peanuts or peas.

Per serving: 231 calories, 25 grams protein, 11 grams fat (42% calories from fat), 2.7 grams saturated fat, 10 grams carbohydrate, 56 milligrams cholesterol, 312 milligrams sodium, 3 grams fiber.

Monday: Express

Buy any package of cooked, carved chicken (or prepare your own) and make CURRIED CHICKEN SALAD: Cut the chicken into bite-size pieces and mix with 1 1/2 cups fresh peach chunks, 1/2 cup sliced green onions, 1/2 cup golden raisins, 6 ounces plain low-fat yogurt, 1 tablespoon honey and 1 teaspoon curry powder. Top with toasted walnuts.

To serve, spoon onto a bed of MIXED GREENS. Add SLICED CUCUMBERS in cider vinegar and NAAN to the meal. Leftover PIE is dessert.

Plan

Prepare enough chicken salad for Tuesday.

Shopping List

packaged cooked carved chicken or other chicken, fresh peaches, green onions, golden raisins, plain low-fat yogurt, honey, curry powder, walnuts, mixed greens, cucumbers, cider vinegar, naan.

Tuesday: Heat and Eat

Use the leftover chicken salad for BAGELWICHES. For one serving: Spread bottom half of a thin whole-wheat bagel with low-fat mayonnaise and layer with lettuce, leftover chicken salad, 2 slices Swiss cheese, 2 slices tomato and 2 red bell pepper rings. Top with remaining bagel half.

Serve with VEGGIE CHIPS. Add CHICKEN NOODLE SOUP if desired. Enjoy FRESH PLUMS for dessert.

Shopping List

thin whole-wheat bagels, low-fat mayonnaise, lettuce, Swiss cheese, tomatoes, red bell peppers, veggie chips, chicken noodle soup, fresh plums.

Wednesday: Meatless

Change it up with LENTIL PASTA WITH NO-COOK TOMATO SAUCE. Serve with a LETTUCE WEDGE and GARLIC BREAD. Slice CANTALOUPE for dessert.

Tip

Change it up with LENTIL PASTA WITH NO-COOK TOMATO SAUCE. Serve with a LETTUCE WEDGE and GARLIC BREAD. Slice CANTALOUPE for dessert.

Plan

See NOTE with recipe.

Shopping List

tomatoes (heirloom or homegrown are best), garlic, fresh basil, extra-virgin olive oil, balsamic vinegar, coarse salt, pepper, Parmesan if desired, lentil pasta, lettuce, garlic bread, cantaloupe.

LENTIL PASTA WITH NO-COOK TOMATO SAUCE

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 4 to 6 hours

Cook time: for the pasta

  • 6 medium tomatoes (heirloom or homegrown are best), coarsely chopped
  • 2 large cloves garlic, minced
  • 15 to 20 leaves fresh basil, cut into ribbons, plus more for garnish
  • 1/3 cup extra-virgin olive oil
  • Splash of balsamic vinegar
  • Coarse salt and pepper to taste
  • Freshly grated Parmesan cheese for garnish, if desired
  • 8 ounces lentil pasta

In a large serving bowl, place tomatoes, garlic, basil, oil and vinegar. Stir until all ingredients are well-mixed. Cover; marinate 4 to 6 hours at room temperature (see NOTE). Add salt and pepper to taste. Prepare pasta according to directions just before serving.

NOTE: Marinating for 4 hours is ideal for best flavor, but if you don’t have the time, enjoy immediately.

Per serving: 386 calories, 14 grams protein, 20 grams fat (45% calories from fat), 2.6 grams saturated fat, 42 grams carbohydrate, no cholesterol, 10 milligrams sodium, 13 grams fiber.

Thursday: Kids

Treat the kids to TEX-MEX CHICKEN FINGERS. Mix 1 1/2 cups finely crushed baked tortilla chips and 1 teaspoon cumin on waxed paper. Beat 1 egg in a shallow bowl with a fork until frothy. Cut 8 chicken tenders (1 pound) in half lengthwise. Dip in egg, then tortilla chip coating. Heat 1 1/2 tablespoons canola oil in a large nonstick skillet on medium-high. Add chicken; cook, turning as needed, 4 minutes or until golden and cooked through. Meanwhile, make dipping sauce by mixing 3/4 cup taco sauce, 1/4 cup reduced-fat sour cream and 2 tablespoons chopped fresh cilantro; serve with chicken.

Add MEXICAN RICE (from mix), SLICED AVOCADOS and a ROMAINE SALAD. Try some FRESH PEACHES for dessert.

Shopping List

baked tortilla chips, cumin, egg, chicken tenders, canola oil, taco sauce, reduced-fat sour cream, fresh cilantro, Mexican rice mix, avocados, romaine, fresh peaches.

Friday: Budget

Keep the cost down with your own BROILED CATFISH. Top the fish with MELTED SWISS AND MUSHROOM TOPPER: Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 8 ounces sliced white button mushrooms, 8 ounces sliced cremini mushrooms, 1 medium chopped onion, 3/4 teaspoon fresh thyme leaves and 3/4 teaspoon pepper. Cook, stirring frequently, 6 to 8 minutes or until lightly browned and moisture evaporates. Transfer to a medium bowl; stir in 1 cup coarsely shredded Swiss or Emmentaler cheese and 1/4 cup pitted sliced Kalamata olives. Season to taste with coarse salt. Serve over catfish.

Add a MIXED GREEN SALAD, CORN ON THE COB and CORNBREAD (from mix). Fresh FIGS are your dessert.

Shopping List

catfish to broil, canola oil, white button mushrooms, cremini mushrooms, onion, fresh thyme, pepper, Swiss or Emmentaler cheese, Kalamata olives, coarse salt, mixed greens, corn on the cob, cornbread mix, fresh figs.

Saturday: Easy Entertaining

Take your guests to the tropics for FIERY ISLAND PINEAPPLE PORK CHOPS for dinner. Serve with RICE, steamed FRESH ZUCCHINI, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, spoon FRESH BLACKBERRIES over a little VANILLA ICE CREAM.

Shopping List

boneless pork chops, Jamaican jerk seasoning, hot pepper jelly, pineapple juice, fresh ginger, fresh pineapple rings, rice, fresh zucchini, bibb lettuce, baguette, fresh blackberries, vanilla ice cream.

FIERY ISLAND PINEAPPLE PORK CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 4 boneless pork chops (1/2 inch thick)
  • 4 teaspoons Jamaican jerk seasoning
  • 1/3 cup hot pepper jelly
  • 2 tablespoons pineapple juice
  • 1 teaspoon minced fresh ginger
  • 4 fresh pineapple rings (cored, 1/2 inch thick)

Coat chops with jerk seasoning; set aside for 5 minutes. Meanwhile, microwave jelly, pineapple juice and ginger on high (100% power) 30 to 60 seconds or until jelly is melted. Grill pork on medium-high 5 to 6 minutes per side, turning once. Baste frequently with jelly glaze. During last 3 minutes of grilling, place pineapple rings on grill. Baste with jelly mixture. Grill pineapple until heated through. Serve chops with pineapple.

Per serving: 274 calories, 28 grams protein, 8 grams fat (25% calories from fat), 2.2 grams saturated fat, 23 grams carbohydrate, 86 milligrams cholesterol, 388 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for July 30, 2023

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

Sunday: Family

Prepare your own boneless LEG OF LAMB for family day. Serve with BAKED DIJON POTATO WEDGES: Heat oven to 400 degrees. Cut 4 medium red potatoes into wedges. In a medium bowl, combine 2 tablespoons Dijon mustard, 1 1/2 teaspoons paprika, 1 teaspoon cumin and 1/2 teaspoon garlic powder; mix well. Add potatoes to bowl; toss to coat. Spread potatoes in a single layer on baking sheet covered with nonstick foil. Bake 15 minutes; turn potatoes. Bake 10 to 15 more minutes or until tender.

Add fresh GREEN BEANS, a SPINACH SALAD and SOURDOUGH BREAD. Fresh STRAWBERRIES topped with whipped cream is dessert.

Plan

Save enough lamb, green beans and strawberries for Monday.

Shopping List

boneless leg of lamb, red potatoes, Dijon mustard, paprika, cumin, garlic powder, fresh green beans, fresh spinach, sourdough bread, fresh strawberries, whipped cream.

Monday: Heat and Eat

LAMB, GREEN BEANS AND GNOCCHI makes good use of leftovers. Cook gnocchi according to package directions; drain and set aside. In same pot, heat a little canola oil. Add minced garlic to taste and cook until golden. Add chopped leftover cooked lamb, leftover green beans and gnocchi; toss to coat and heat through.

Serve with MIXED GREENS and GARLIC BREAD. Leftover STRAWBERRIES sprinkled with chia seeds are your dessert.

Shopping List

gnocchi, canola oil, garlic, mixed greens, garlic bread, chia seeds.

Tuesday: Meatless

Skip meat for TEX-MEX LAYERED BEAN SALAD: In a 3 1/2-cup straight-sided salad bowl, layer salad as follows: 1 seeded and chopped large red or yellow bell pepper, 1 cup chopped red onion, 1 (16-ounce) bag salad mix (iceberg lettuce, carrots and cabbage, or make your own mixture), 1 cup shredded Mexican-blend cheese, 2 (15-ounce) cans drained three-bean salad. Set aside. Mix together 1/2 cup low-fat mayonnaise, 1/2 cup reduced-fat sour cream and 2 tablespoons finely chopped chipotle peppers in adobo sauce. Spread mayonnaise mixture over top of salad. Cover and refrigerate 1 to 8 hours. Just before serving, sprinkle with 1/2 cup crumbled tortilla chips and 1 small sliced avocado. Toss and serve.

Add CRUSTY ROLLS. Fresh NECTARINES are always a welcome dessert.

Shopping List

red or yellow bell pepper, red onion, bag lettuce, carrots and cabbage salad mix, shredded Mexican-blend cheese, canned three-bean salad, low-fat mayonnaise, reduced-fat sour cream, chipotle peppers in adobo sauce, tortilla chips, avocado, crusty rolls, nectarines.

Wednesday: Express

Turn an ordinary deli roast chicken into ROTISSERIE CHICKEN WITH APRICOT GLAZE: Heat oven to 350 degrees. Heat 1 tablespoon olive oil in a small pan on medium-high; add 2 thinly sliced shallots and cook 3 to 5 minutes or until softened. Stir in 1/2 cup apricot preserves, 1 tablespoon fresh lemon juice, 1/2 teaspoon hot sauce and 1/4 teaspoon Creole seasoning. Reduce heat to low and cook 5 minutes or until heated. Brush glaze over 1 (2- to 4-pound) deli roast chicken. Place chicken on rack of nonstick foil-lined roasting pan. Bake 15 minutes.

Serve with POTATOES O'BRIEN (from frozen), a packaged GREEN SALAD and BISCUITS. Enjoy fresh TROPICAL FRUIT for dessert.

Shopping List

olive oil, shallots, apricot preserves, lemon, hot sauce, Creole seasoning, plain deli roast chicken, frozen potatoes O'Brien, packaged green salad, biscuits, fresh tropical fruit.

Thursday: Budget

Economical meals are always welcome at our table, and SLOW-COOKER PORK POSOLE is packed with flavor and easy on the budget. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Fresh BLUEBERRIES topped with light whipped cream are good for dessert.

Shopping List

boneless pork butt roast, coarse salt, pepper, canola oil, onion, garlic, chili powder, dried oregano, canned reduced-sodium white or yellow hominy, reduced-sodium chicken broth, no-salt-added diced tomatoes, lettuce, whole-grain rolls, fresh blueberries, light whipped cream.

SLOW-COOKER PORK POSOLE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 6 to 8 hours

  • 2 1/2 pounds boneless pork butt roast, trimmed and cut into 1-inch pieces
  • 1 teaspoon coarse salt, divided
  • 1/2 teaspoon pepper
  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 5 cloves garlic, minced
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon dried oregano
  • 3 (15-ounce) cans reduced-sodium white or yellow hominy, rinsed
  • 3 cups reduced-sodium chicken broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • Additional salt and pepper to taste

Sprinkle pork with 1 teaspoon salt and the pepper. Heat oil in a large nonstick skillet on medium-high until just smoking. Add half of pork and cook 7 minutes or until browned on all sides. Transfer all pork (browned and uncooked) to 4-quart or larger slow cooker. Add onion and remaining salt to now-empty skillet; cook over medium heat about 5 minutes or until softened and browned. Stir in garlic, chili powder and oregano; cook 1 minute or until fragrant. Transfer onion mixture to slow cooker. Stir in hominy, broth and tomatoes with juice. Cover and cook until pork is tender, 6 to 7 hours on high or 7 to 8 hours on low. Skim fat. Season with coarse salt and pepper to taste; serve. (Adapted from "The Healthy Back Kitchen," Griffin R. Baum, M.D., America’s Test Kitchen.)

Per serving: 332 calories, 25 grams protein, 9 grams fat (23% calories from fat), 2.4 grams saturated fat, 41 grams carbohydrate, 66 milligrams cholesterol, 1,378 milligrams sodium, 7 grams fiber.

Friday: Kids

No kid will be able to resist SOFT AND CRUNCHY TACOS. Serve them with CORN ON THE COB. How about fresh PEACHES for dessert, sprinkled with toasted coconut?

Shopping List

taco shells, fajita-size whole-wheat flour tortillas, shredded 50% light cheddar cheese, lean ground beef, reduced-sodium or regular taco seasoning, romaine, taco sauce, corn on the cob, fresh peaches, coconut.

SOFT AND CRUNCHY TACOS

Servings: makes 8 tacos

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 8 taco shells
  • 8 fajita-size whole-wheat flour tortillas
  • 1 cup shredded 50% light cheddar cheese
  • 1 pound lean ground beef
  • 1 (1.25-ounce) packet reduced-sodium or regular taco seasoning
  • 3/4 cup water
  • 1 cup shredded romaine
  • 1 cup taco sauce

Heat oven to 375 degrees. Put taco shells on a baking sheet; spread tortillas on another baking sheet. Sprinkle each tortilla with 1 tablespoon cheese; set aside. Heat a large nonstick skillet on medium and add beef; cook 5 minutes or until no longer pink; drain. Stir in taco seasoning and water. Simmer, uncovered, stirring occasionally, 3 minutes or until slightly thickened. Meanwhile, put baking sheets in oven; bake 3 minutes or until cheese melts. Center a taco shell in each flour tortilla and bring up sides of tortillas. Fill tacos with beef mixture, lettuce, remaining cheese and taco sauce. Serve immediately.

Per taco: 287 calories, 16 grams protein, 9 grams fat (30% calories from fat), 3.5 grams saturated fat, 32 grams carbohydrate, 36 milligrams cholesterol, 780 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Serve your guests WARM GREEK SHRIMP SALAD for a summertime treat. Add COUSCOUS. Start the meal with your GAZPACHO. For dessert, pair CHOCOLATE WAFER COOKIES with FRESH RASPBERRIES.

Shopping List

packaged baby spinach leaves, red onion, red bell pepper, uncooked shrimp, Greek oil-and-vinegar dressing or another vinaigrette, kalamata olives, lemon, crumbled Greek feta cheese, couscous, ingredients for your gazpacho, chocolate wafer cookies, fresh raspberries.

WARM GREEK SHRIMP SALAD

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 10 minutes

  • 1 (8- to 10-ounce) package baby spinach leaves
  • 1 small red onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 pound large uncooked shrimp, peeled and deveined
  • 1/2 cup Greek oil-and-vinegar dressing (or another vinaigrette), divided
  • 1/3 cup halved kalamata olives
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons lemon zest (yellow part only)
  • Crumbled Greek feta cheese for garnish

Place spinach in a large salad bowl; set aside. Heat a large nonstick skillet on medium-high. Add onion and pepper; cook 4 minutes or until softened. Add shrimp and 1/4 cup dressing. Cook 3 minutes or until shrimp are just opaque. Remove from heat. Stir in olives, remaining salad dressing, lemon juice and lemon zest. Immediately pour over spinach; toss to coat and slightly wilt spinach. Sprinkle with feta cheese and serve.

Per serving: 216 calories, 25 grams protein, 10 grams fat (39% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 183 milligrams cholesterol, 698 milligrams sodium, 2 grams fiber.

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