health

7 Day Menu Planner for September 03, 2023

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

Sunday: Family

Treat the family to ITALIAN MARINATED STEAK. Serve it with ROASTED ROSEMARY RED POTATOES, BELL PEPPERS AND MUSHROOMS. Add MIXED GREENS and CRUSTY BREAD. LEMON PIE is dessert.

Plan

Prepare enough beef and vegetables for Monday; save enough pie for Tuesday.

Shopping List

olive oil, dry white wine, lemon, garlic, coarse salt, black pepper, beef top round steak, fresh rosemary, red potatoes, bell peppers, whole mushrooms, mixed greens, crusty bread, lemon pie.

ITALIAN MARINATED STEAK

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 12 to 14 minutes; standing time: 5 minutes

  • 1/4 cup olive oil
  • 1/4 cup dry white wine
  • 1 1/2 teaspoons fresh lemon juice
  • 2 cloves garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 beef top round steak, cut 1 inch thick (about 1 1/2 pounds)

Combine marinade ingredients in a small bowl. Place marinade and steak in a resealable plastic bag; turn to coat. Marinate in refrigerator 6 hours to overnight, turning occasionally. Remove steak from marinade; discard marinade. Grill steak over medium heat 12 to 14 minutes for medium-rare doneness, turning occasionally. Remove from grill; let stand 5 minutes before slicing across the grain in thin slices.

Per serving: 189 calories, 34 grams protein, 5 grams fat (24% calories from fat), 1.6 grams saturated fat, no carbohydrate, 85 milligrams cholesterol, 163 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover beef for ROAST BEEF SANDWICHES on MINI BAGUETTES. Spread this HORSERADISH SAUCE over split mini baguettes: Mix 3 tablespoons prepared horseradish, 1/4 cup low-fat sour cream, 1 teaspoon Dijon mustard, 1 teaspoon mayonnaise and 1 tablespoon chopped chives or the greens of a green onion. Top with sliced leftover beef and thin slices of brie cheese.

Heat the leftover VEGETABLES and add a LETTUCE WEDGE SALAD. For dessert, FRESH PINEAPPLE is good.

Shopping List

mini baguettes, prepared horseradish, low-fat sour cream, Dijon mustard, mayonnaise, chives or green onions, brie cheese, lettuce, fresh pineapple.

Tuesday: Budget

Have fun and save money with RICE BOWLS WITH FRIED EGGS AND AVOCADO for dinner: Mix 4 thinly sliced green onions and 2 cups cooked brown rice in a small bowl; season to taste with coarse salt and pepper; mix well and divide into 4 individual bowls. Meanwhile, heat 2 tablespoons canola oil in a large nonstick skillet on medium high. Crack eggs into a small bowl and pour into skillet; season with salt and pepper and cook until desired doneness. Transfer each egg to the outside edge of each bowl. Divide 1 avocado into slices and place on other side of bowl. Serve with hot sauce at the table.

Add a GREEN SALAD and toasted WHOLE-GRAIN ENGLISH MUFFINS. Dessert is leftover PIE.

Shopping List

green onions, brown rice, coarse salt, pepper, canola oil, eggs, avocado, hot sauce, salad greens, whole-grain English muffins.

Wednesday: Express

This LAYERED SALAD is a quick meal and tastes great before the fall weather is with us. Add BAKED CORN CHIPS. Try ASIAN PEARS for dessert.

Shopping List

no-salt-added tomatoes with green chiles, reduced-fat sour cream, reduced-fat cream cheese, cumin, garlic, romaine or other lettuce, canned reduced-sodium black beans, fresh or frozen whole kernel corn, Haas avocados, lemon, roasted red pepper, shredded 50% light cheddar cheese, canned sliced black olives, green onions, baked corn chips, Asian pears.

LAYERED SALAD

Servings: makes about 12 cups

Prep time: 20 minutes; chilling time: up to 8 hours

Cook time: none

  • For the dressing:
  • 1 (10-ounce) can no-salt-added tomatoes with green chiles
  • 8 ounces reduced-fat sour cream
  • 3 ounces reduced-fat cream cheese, softened
  • 1 teaspoon cumin
  • 1 clove garlic, minced
  • For the salad:
  • 6 cups chopped romaine or other lettuce
  • 1 (15-ounce) can reduced-sodium black beans
  • 1 1/2 cups fresh or frozen (thawed) whole kernel corn
  • 2 Haas avocados, diced and sprinkled with fresh lemon juice
  • 3/4 cup roasted red pepper strips
  • 1 cup shredded 50% light cheddar cheese
  • 1 (6-ounce) can sliced black olives, drained
  • 1/4 cup sliced green onions

NOTE: Reserve some lettuce, cheese and olives for garnish if desired.

Mix together all dressing ingredients; set aside. In a large, straight-sided salad bowl, layer 4 cups lettuce, black beans, corn, avocados, red pepper, 2 more cups lettuce, cheese and olives. Cover top with dressing. To garnish, top with reserved shredded lettuce, cheese, olives and green onions. Cover; refrigerate up to 2 hours.

Per serving: 200 calories, 8 grams protein, 12 grams fat (50% calories from fat), 4.4 grams saturated fat, 18 grams carbohydrate, 20 milligrams cholesterol, 360 milligrams sodium, 7 grams fiber.

Thursday: Kids

The kids (and adults) will drool over THREE-CHEESE PASTA for dinner: Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. Cook 2 1/2 cups penne or rigatoni pasta according to directions; drain. In a medium bowl, microwave, covered, 1 medium chopped orange bell pepper and 2 sliced green onions (including 3 inches onion tops, also sliced), on high (100% power) for 3 minutes. Drain and set aside. Place 3 tablespoons butter in a 2-quart container; microwave on medium (50% power) about 1 minute or until melted. Stir in 3 tablespoons flour, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. With a whisk, mix in 2 cups 1% milk. Cover and microwave on high about 5 minutes. Stir after the first 2 minutes and then stir again occasionally until thickened. Mix in 1 cup shredded 50% light cheddar cheese, 1/2 cup shredded Swiss cheese and 1/2 cup shredded Monterey jack cheese until melted. Add the cooked pasta and vegetables; mix well. Pour mixture into baking dish. Top with panko; bake 30 minutes or until hot and slightly brown on top.

Serve with fresh GREEN BEANS and SOFT ROLLS. Dip APPLE SLICES in a little CARAMEL SAUCE for dessert.

Shopping List

cooking spray, penne or rigatoni pasta, orange bell pepper, green onions, butter, flour, coarse salt, black pepper, 1% milk, shredded 50% light cheddar cheese, Swiss cheese, Monterey jack cheese, panko, fresh green beans, soft rolls, apples, caramel sauce.

Friday: Meatless

Keeping up the easy meal idea, CAPRESE RAVIOLI is perfect for dinner tonight. Add WHOLE-GRAIN ROLLS to the meal. Fresh BLUEBERRIES topped with light whipped cream are good for dessert.

Shopping List

mini cheese ravioli, grape tomatoes, marinated or plain mozzarella bocconcini, balsamic glaze, fresh basil, coarse salt, pepper, Parmesan cheese, whole-grain rolls, fresh blueberries, light whipped cream.

CAPRESE RAVIOLI

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: for the ravioli

  • 12 ounces mini cheese ravioli
  • 1 cup grape tomatoes, halved lengthwise
  • 12 ounces marinated or plain mozzarella bocconcini, halved and 1 tablespoon liquid reserved
  • 2 tablespoons balsamic glaze
  • 1/4 cup thinly sliced fresh basil leaves
  • Coarse salt, pepper and grated Parmesan to taste

Cook the ravioli according to package directions and drain. Transfer cooked ravioli to a serving dish and top with grape tomatoes, bocconcini and reserved marinade oil. Drizzle with balsamic glaze and top with sliced basil. Season with coarse salt and pepper to taste; serve with grated Parmesan.

Per serving: 539 calories, 27 grams protein, 33 grams fat (54% calories from fat), 19.1 grams saturated fat, 37 grams carbohydrate, 115 milligrams cholesterol, 352 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Invite some guests to enjoy GRILLED CHICKEN. Add SLICED CUCUMBERS AND RED ONION in CIDER VINEGAR along with FLATBREAD to round out your meal. COCONUT MACAROONS are a simple dessert.

Shopping List

chicken to grill, cucumbers, red onion, cider vinegar, flatbread, coconut macaroons.

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.

Next up: More trusted advice from...