health

7 Day Menu Planner for August 27, 2023

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

Sunday: Family

Let the whole family prepare CRUSTLESS CURRIED SPINACH TART. Add CANADIAN BACON, a LETTUCE and TOMATO SALAD, BRAN MUFFINS and a FRESH FRUIT CUP.

Shopping List

olive oil, onion, 1% milk, flour, eggs, curry powder, coarse salt, garlic powder, cayenne pepper, frozen chopped spinach, part-skim ricotta cheese, cooking spray, parmesan cheese, Canadian bacon, lettuce, tomatoes, bran muffins, fresh fruit, flowers.

CRUSTLESS CURRIED SPINACH TART

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes; standing time: 10 minutes

  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 3/4 cup 1% milk
  • 2 tablespoons flour
  • 4 eggs
  • 4 egg whites
  • 1 tablespoon curry powder
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1 cup part-skim ricotta cheese
  • 2 tablespoons grated parmesan cheese

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium-high. Add onion; cook and stir 5 minutes or until softened. Remove from skillet and cool slightly. In a large bowl, whisk milk and flour until smooth. Add eggs, egg whites, curry powder, salt, garlic powder and cayenne. Whisk until smooth. Add cooked onion, spinach and ricotta cheese; mix well. Pour into a 9-inch deep-dish pie plate coated with cooking spray. Sprinkle with parmesan. Bake 30 to 35 minutes, or until top is golden and center is set. Let stand 10 minutes before cutting into wedges.

Per serving: 184 calories, 15 grams protein, 10 grams fat (46% calories from fat), 3.9 grams saturated fat, 11 grams carbohydrate, 144 milligrams cholesterol, 456 milligrams sodium, 2 grams fiber.

Monday: Express

Deli TUNA SALAD is a quick entree. Spread it on WHOLE-GRAIN BREAD and top with LETTUCE and TOMATO for a simple dinner. Serve with BAKED CHIPS, SWEET PICKLES and CARROT STICKS. Dessert is fat-free STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

deli tuna salad, whole-grain bread, lettuce, tomatoes, baked chips, sweet pickles, carrot sticks, fat-free strawberry ice cream.

Tuesday: Kids

Let the kids help prepare TURKEY SLOPPY JOES. Heat a large nonstick skillet on medium; cook 1 pound ground turkey breast in 1 tablespoon canola oil with 1 chopped medium onion and 1 clove minced garlic about 6 minutes, or until turkey is no longer pink. Add 1 (8-ounce) can tomato sauce, 1/4 cup each packed dark brown sugar and barbecue sauce and 1 tablespoon Worcestershire sauce. Season with coarse salt and pepper to taste. Simmer until thickened. Serve on whole-grain hamburger buns. (Adapted from Real Simple magazine.)

Add CARROT SALAD on the side. Leftover ICE CREAM is good for dessert.

Plan

Prepare enough sloppy Joes for Friday.

Shopping List

ground turkey breast, canola oil, onion, garlic, canned tomato sauce, dark brown sugar, barbecue sauce, Worcestershire sauce, coarse salt, pepper, whole-grain hamburger buns, carrot salad.

Wednesday: Meatless

You certainly won't miss meat with this delicious VEGETABLE CHEESE CASSEROLE. Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. In a large bowl, beat 4 eggs with 2/3 cup flour until smooth. Add 2 (10-ounce) packages frozen chopped spinach (thawed and squeezed dry), 1 (24-ounce) container low-fat cottage cheese, 3 cups 50% reduced-fat cheddar cheese, 1 teaspoon coarse salt and 1/4 teaspoon pepper. Spoon into baking dish, smoothing top. Bake, uncovered, 1 hour or until center is set and a wooden pick inserted in center comes out clean.

Accompany the entree with a ROMAINE SALAD and ITALIAN BREAD. PEARS are good for dessert.

Shopping List

cooking spray, eggs, flour, frozen chopped spinach, low-fat cottage cheese, 50% reduced-fat cheddar cheese, coarse salt, pepper, romaine, Italian bread, pears.

Thursday: Budget

SPANISH SPAGHETTI takes a different spin on the tried and true. Serve with MIXED GREENS and GARLIC BREAD. Enjoy PEACHES for dessert.

Shopping List

thin spaghetti, olive oil, onion, garlic, dried oregano, celery salt, crushed red pepper, black pepper, 95% lean ground beef, no-salt-added or regular marinara sauce, pimento-stuffed olives, dry sherry, capers, fresh parsley, salad greens, garlic bread, peaches.

SPANISH SPAGHETTI

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 8 ounces thin spaghetti
  • 1 tablespoon olive oil
  • 2 cups chopped onion
  • 2 teaspoons minced garlic
  • 1 teaspoon dried oregano
  • 1/2 teaspoon celery salt
  • 1/4 teaspoon crushed red pepper
  • 1/8 teaspoon black pepper
  • 8 ounces 95% lean ground beef
  • 1 2/3 cups no-salt-added or regular marinara sauce
  • 1/2 cup sliced pimento-stuffed olives
  • 1/4 cup dry sherry
  • 1 tablespoon rinsed capers
  • 1/4 cup chopped fresh parsley, divided

Cook spaghetti according to directions (without salt or oil). Heat oil in a large nonstick skillet on medium-high. Add onion; cook 4 minutes or until tender. Add garlic; cook 1 minute. Stir in oregano, celery salt, red pepper and black pepper. Crumble beef into pan; cook 5 minutes or until beef is browned, stirring frequently. Stir in marinara sauce, olives, sherry, capers and 3 tablespoons parsley. Bring to boil; reduce heat and simmer 15 minutes. Add spaghetti to sauce mixture; cook 2 minutes or until heated through. Sprinkle with remaining parsley. (Adapted from Cooking Light magazine.)

Per serving: 427 calories, 22 grams protein, 11 grams fat (23% calories from fat), 1.8 grams saturated fat, 58 grams carbohydrate, 31 milligrams cholesterol, 625 milligrams sodium, 4 grams fiber.

Friday: Heat and Eat

Leftovers always taste better and save time, so heat the SLOPPY JOES and enjoy them all over again -- this time served over split CORNBREAD MUFFINS (from a mix). Add packaged GREENS. Buy an APPLE PIE for dessert.

Plan

Save enough pie for Saturday.

Shopping List

cornbread muffin mix, packaged greens, apple pie.

Saturday: Easy Entertaining

Serve guests GRILLED CHICKEN WITH MUSTARD-TARRAGON SAUCE. Serve with RICE, GREEN BEANS and SOURDOUGH BREAD. For dessert, warm the leftover PIE and top with fat-free VANILLA ICE CREAM.

Shopping List

cooking spray, boneless skinless chicken breasts, coarse salt, pepper, shallots, Dijon mustard, red wine vinegar, extra-virgin olive oil, fresh or dried tarragon, sugar, gourmet salad greens (baby mixed greens), rice, green beans, sourdough bread, fat-free vanilla ice cream.

GRILLED CHICKEN WITH MUSTARD-TARRAGON SAUCE

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 4 (6-ounce) boneless skinless chicken breasts
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper, divided
  • 3 tablespoons minced shallots
  • 3 tablespoons Dijon mustard
  • 2 tablespoons red wine vinegar
  • 2 tablespoons water
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon chopped fresh tarragon or 1/2 teaspoon dried
  • 1/2 teaspoon sugar
  • 4 cups gourmet salad greens (baby mixed greens)

Coat grill pan with cooking spray. Heat it on medium-high. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place chicken in pan; cook 6 minutes on each side or until cooked through. In a small bowl, combine remaining salt and pepper, shallots, mustard, vinegar, water, oil, tarragon and sugar, stirring well with a whisk. Serve chicken over greens with sauce. (Adapted from Cooking Light magazine.)

Per serving: 256 calories, 38 grams protein, 9 grams fat (31% calories from fat), 1.5 grams saturated fat, 5 grams carbohydrate, 109 milligrams cholesterol, 683 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for August 20, 2023

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

Sunday: Family

Serve the family your own (5- to 7-pound) ROAST CHICKEN today. Alongside, add WHITE BEANS WITH LEMON, FENNEL AND AVOCADO. Add MIXED GREENS and CRUSTY ROLLS. Buy a CARROT CAKE for dessert.

Plan

Save enough chicken and cake for Monday.

Shopping List

large chicken to roast, cooked or canned cannellini beans, bulb fennel, grape tomatoes, red onion, flatleaf parsley, kalamata olives, olive oil, lemon, fresh basil, coarse salt, black pepper, avocados, salad greens, crusty rolls, carrot cake.

WHITE BEANS WITH LEMON, FENNEL AND AVOCADO

Servings: Makes 10 servings

Prep time: 15 minutes

  • 3 cups rinsed cooked or canned cannellini beans
  • 1 bulb fennel, trimmed and shredded
  • 1 cup halved grape tomatoes
  • 1/4 cup minced red onion
  • 1/4 cup chopped flatleaf parsley
  • 1/4 cup pitted sliced kalamata olives
  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh basil
  • Coarse salt and freshly ground black pepper to taste
  • 2 diced avocados

In a large bowl, combine the beans, fennel, tomatoes, onion, parsley and olives. In a small bowl, mix the oil, lemon juice and basil to combine. Season with salt and pepper. Add the dressing to bean mixture and toss to coat. Fold in the avocado and serve immediately. (Adapted from "Vegetarian Cooking at Home With the Culinary Institute of America," Katherine Polenz; Wiley Publishing, 2012.)

Per serving: 187 calories, 5 grams protein, 12 grams fat (54% calories from fat), 1.6 grams saturated fat, 18 grams carbohydrate, no cholesterol, 112 milligrams sodium, 7 grams fiber.

Monday: Budget

Economical SOUTHWESTERN CHICKEN AND BARLEY SOUP is easy to prepare. Heat 2 teaspoons canola oil in a large saucepan on medium. Add 2 cups chopped onion; cook 7 minutes or until softened. Add 2 (14-ounce) cans fat-free chicken broth and 2 cups water; bring to boil. Stir in 1 cup quick-cooking barley and 1 tablespoon chili powder; simmer 5 minutes. Add 4 cups frozen mixed corn, green beans and peas (or any vegetable mixture); cover and simmer 5 minutes or until veggies are tender. Stir in 3 to 4 cups shredded leftover chicken, 2 (10-ounce) cans diced tomatoes and green chiles and 1/2 cup chopped cilantro; heat through. (Adapted from Woman's Day magazine.)

Serve the flavorful soup with an AVOCADO SALAD and TOASTED WHOLE-GRAIN ENGLISH MUFFINS. Leftover CAKE works for dessert.

Plan

Save enough soup for Tuesday.

Shopping List

canola oil, onion, fat-free chicken broth, quick-cooking barley, chili powder, frozen mixed corn, green beans and peas (or any vegetable mixture), canned diced tomatoes and green chiles, fresh cilantro, avocados, lettuce, whole-grain English muffins.

Tuesday: Heat and Eat

You can relax because dinner is ready as soon as you reheat the leftover SOUP. Serve the soup with GRILLED CHEESE SANDWICHES and add a LETTUCE WEDGE. Juicy PEACHES are dessert.

Shopping List

bread and cheese for sandwiches, lettuce, peaches.

Wednesday: Express

Make it quick and colorful tonight with TUNA-STUFFED AVOCADOS. Buy deli tuna salad and spoon into center of half an avocado. Garnish with a little paprika. Add TOMATO WEDGES and DEVILED EGGS to the plate with a WHOLE-GRAIN ROLL. For dessert, fresh RASPBERRIES are in season. Top them with a little light whipped cream.

Tip

Make it quick and colorful tonight with TUNA-STUFFED AVOCADOS. Buy deli tuna salad and spoon into center of half an avocado. Garnish with a little paprika. Add TOMATO WEDGES and DEVILED EGGS to the plate with a WHOLE-GRAIN ROLL. For dessert, fresh RASPBERRIES are in season. Top them with a little light whipped cream.

Shopping List

deli tuna salad, avocados, paprika, tomatoes, deviled eggs, whole-grain rolls, fresh raspberries, light whipped cream.

Thursday: Meatless

For a unique no-meat dinner, serve ROASTED ZUCCHINI WITH ALMONDS AND OLIVES over BROWN RICE. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, top FRESH PINEAPPLE with TOASTED COCONUT.

Shopping List

zucchini, coarse salt, olive oil, garlic, pimento-stuffed green olives, whole almonds, brown rice, salad greens, whole-grain rolls, fresh pineapple, coconut.

ROASTED ZUCCHINI WITH ALMONDS AND OLIVES

Servings: Makes 4 servings

Prep time: 10 minutes; standing time: 5 minutes

Cook time: 20 minutes

  • 5 medium zucchini
  • 1/2 teaspoon coarse salt
  • 2 tablespoons olive oil
  • 1 clove minced garlic
  • 2 tablespoons pimento-stuffed green olives, chopped coarsely
  • 1/4 cup whole almonds, chopped coarsely

Heat oven to 400 degrees. Using a vegetable peeler, slice zucchini lengthwise into long, thin strips and put into medium bowl. Add salt and toss. Let sit for 5 minutes. Add oil, garlic, olives and almonds; toss lightly. Arrange in a single layer on an ungreased baking sheet and bake 20 minutes. Serve immediately.

Per serving: 161 calories, 5 grams protein, 13 grams fat (66% calories from fat), 1.6 grams saturated fat, 10 grams carbohydrate, no cholesterol, 371 milligrams sodium, 3 grams fiber.

Friday: Kids

Make the kids feel special and prepare LAYERED BLACK BEAN AND TORTILLA BAKE. Heat oven to 400 degrees. In a medium bowl, combine 1 (15-ounce) can rinsed reduced-sodium black beans, 1 (8-ounce) can rinsed corn and 1 (10-ounce) can drained mild diced tomatoes and green chiles. In an 8-by-8-inch baking dish coated with cooking spray, place 1 cup lightly crushed tortilla chips (baked or regular) and half the bean mixture. Repeat layer. Top with 1 cup shredded Monterey Jack cheese. Bake 20 to 25 minutes, or until cheese melts and casserole is heated through. Serve with a CHOPPED LETTUCE SALAD.

For dessert, what kid could resist S'MORE SUNDAES? For one sundae, sprinkle the bottom of a sundae dish with crushed graham crackers. Top with 1 small scoop of fat-free chocolate ice cream. Sprinkle with 1/4 cup miniature marshmallows and more graham cracker crumbs. Top with another small scoop of ice cream; drizzle with warm chocolate syrup and more marshmallows.

Shopping List

canned reduced-sodium black beans, canned corn, canned mild diced tomatoes and green chiles, cooking spray, baked or regular tortilla chips, shredded Monterey Jack cheese, lettuce, graham crackers, fat-free chocolate ice cream, miniature marshmallows, chocolate syrup.

Saturday: Easy Entertaining

Your guests will feel extra-special when you serve them MEDITERRANEAN STEAK WITH ASPARAGUS AND TOMATO ORZO. Add a SPINACH SALAD and BAGUETTES.

For dessert, ICE CREAM SOUP is fun. Stir 1 pint slightly softened fat-free strawberry ice cream in a bowl until smooth and creamy. Pour 1/2 cup into each of 4 small bowls, top each with 1/4 cup any fresh fruit and serve.

Shopping List

boneless beef top sirloin steak, pepper, coarse salt, lower-sodium beef broth, dry red wine, plum tomatoes, capers, garlic, orzo pasta, asparagus, fresh spinach, baguettes, fat-free strawberry ice cream, any fresh fruit.

MEDITERRANEAN STEAK WITH ASPARAGUS AND TOMATO ORZO

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 20 to 25 minutes, plus orzo

  • 1 boneless beef top sirloin steak, cut 1-inch thick (about 1 1/2 pounds)
  • 1/4 teaspoon pepper
  • Coarse salt to taste
  • 1/3 cup lower-sodium beef broth
  • 1/3 cup dry red wine
  • 1 1/2 cups diced plum tomatoes
  • 4 teaspoons capers
  • 3 cloves minced garlic
  • 1 cup orzo pasta
  • 1/2 pound asparagus, cut into 1-inch pieces

Press pepper evenly onto steak. Heat a large nonstick skillet on medium until hot. Place steak in skillet; cook 12 to 16 minutes for medium-rare to medium-doneness, turning occasionally. Add salt to taste. Remove from skillet; keep warm. Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to skillet are dissolved. Add tomatoes, capers and garlic; cook and stir 6 to 7 minutes or until thickened.

Meanwhile, cook pasta according to directions. Add asparagus during last 3 minutes of cooking time. Drain. Toss with half the tomato mixture. Carve steak crosswise into slices. Serve steak over pasta. Spoon remaining tomato mixture over steak.

Per serving: 404 calories, 41 grams protein, 8 grams fat (17% calories from fat), 2.7 grams saturated fat, 38 grams carbohydrate, 90 milligrams cholesterol, 173 milligrams sodium, 3 grams fiber.

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.

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