health

7 Day Menu Planner for September 24, 2023

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

Sunday: Family

Buy a SMOKED TURKEY BREAST for an easy family meal and pair it with this SPINACH FETA RICE: In a large microwave-safe dish, combine 1 medium chopped onion, 1 (8-ounce) package sliced fresh mushrooms and 2 cloves minced garlic. Microwave 7 minutes on high (100% power) or until onion is softened; drain. Combine mushroom mixture, 1 tablespoon fresh lemon juice, 1 1/2 teaspoons fresh oregano (or 1/2 teaspoon dried), 1 (5-ounce) package baby spinach leaves (shredded), 4 ounces crumbled feta cheese and freshly ground pepper to taste with 3 cups hot cooked brown rice. Microwave 1 to 2 minutes on high until spinach is wilted; toss to mix and serve.

Add a RED-TIPPED LETTUCE SALAD and DINNER ROLLS. Make PEACH SHORTCAKE for dessert, using premade individual sponge cakes, vanilla ice cream and sliced fresh or frozen (thawed) peaches.

Plan

Save enough turkey and peaches and soak beans for Monday. Save enough ice cream for Saturday.

Shopping List

smoked turkey breast, onion, sliced fresh mushrooms, garlic, lemon, fresh or dried oregano, packaged baby spinach leaves, crumbled feta cheese, pepper, brown rice, red-tipped lettuce, dinner rolls, premade individual sponge cakes, vanilla ice cream, peaches.

Monday: Budget

Use some of the leftover turkey for SOUTHWESTERN TURKEY CHILI. Add a LETTUCE WEDGE and CORN TORTILLAS. Leftover PEACHES are your dessert.

Plan

Save enough chili for Tuesday.

Shopping List

dried black beans, canola oil, red bell pepper, fresh jalapeno peppers, celery, yellow onion, red onion, garlic, fresh or dried oregano, chili powder, ground coriander, cumin, coarse salt, canned unsalted chicken broth, fresh or frozen whole-kernel corn, mashed potato flakes (optional), reduced-fat sour cream, cilantro, lettuce, corn tortillas.

SOUTHWESTERN TURKEY CHILI

Servings: makes 10 cups

Prep time: 30 minutes

Cook time: about 1 hour

  • 1 pound dried black beans
  • 10 cups water
  • 1 tablespoon canola oil
  • 1/2 red bell pepper, chopped
  • 2 fresh jalapeno peppers, seeded and chopped
  • 2 ribs celery, thinly sliced
  • 1 large yellow onion, chopped
  • 1 medium red onion, chopped
  • 2 tablespoons minced garlic
  • 2 tablespoons fresh or dried oregano
  • 2 tablespoons chili powder
  • 2 tablespoons ground coriander
  • 1 tablespoon cumin
  • 1 1/2 teaspoons coarse salt
  • 3 (14-ounce) cans unsalted chicken broth
  • 2 cups fresh or frozen (thawed) whole-kernel corn
  • 2 cups diced smoked turkey
  • 2 tablespoons mashed potato flakes (optional)
  • Reduced-fat sour cream, fresh cilantro and red onions for garnish, if desired

Soak beans in water overnight and cook according to package directions. Drain and set aside. Heat oil in a large nonstick skillet on medium. Cook peppers, celery, onion and garlic, stirring occasionally, 8 to 10 minutes or until softened. Add the vegetable mixture to the black beans along with the oregano, chili powder, coriander, cumin, salt, broth, corn and turkey. Bring to a boil. Reduce heat and simmer uncovered 45 minutes to an hour. For a thicker chili, add the optional dehydrated potatoes during the last 15 minutes of cooking. Garnish as desired and serve.

Per cup: 285 calories, 18 grams protein, 4 grams fat (13% calories from fat), 0.8 gram saturated fat, 44 grams carbohydrate, 22 milligrams cholesterol, 600 milligrams sodium, 7 grams fiber.

Tuesday: Heat and Eat

Enjoy the fruits of yesterday's labor and heat Monday's CHILI for dinner. Top it with a dollop of reduced-fat SOUR CREAM. Add a SPINACH SALAD and CORNBREAD (from mix). How about PLUMS for dessert?

Shopping List

reduced-fat sour cream, fresh spinach, cornbread mix, plums.

Wednesday: Meatless

Delicious without meat, HUEVOS RANCHEROS is a meal you'll enjoy. Serve the spicy egg dish with vegetarian REFRIED BEANS and TOASTED WHOLE-WHEAT ENGLISH MUFFINS. Fresh PINEAPPLE is a light dessert.

Shopping List

flour tortillas, cooking spray, chili powder, canola oil, eggs, salsa, sliced pimento-stuffed green olives, ketchup, shredded Mexican-blend cheese, cilantro, vegetarian refried beans, whole-wheat English muffins, fresh pineapple.

HUEVOS RANCHEROS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 4 (6- or 7-inch) flour tortillas
  • 1/2 teaspoon chili powder
  • 1 tablespoon canola oil
  • 8 eggs
  • 2/3 cup salsa
  • 1/2 cup sliced pimento-stuffed green olives
  • 1/4 cup ketchup
  • 1/2 cup shredded Mexican-blend cheese
  • 1/4 cup chopped cilantro

Heat oven to 400 degrees. Coat both sides of tortillas with cooking spray. Sprinkle chili powder over both sides; place on a baking sheet. Bake 4 minutes; turn. Continue baking 4 more minutes or until golden and crisp. Meanwhile, heat oil in a large nonstick skillet on medium. Cook eggs as desired. Transfer tortillas to serving plates; top with eggs. Keep warm in turned-off oven. In same skillet, add salsa, olives and ketchup. Cook and stir on medium-high until very hot. Spoon sauce over eggs; top with cheese and cilantro.

Per serving: 359 calories, 18 grams protein, 19 grams fat (48% calories from fat), 6.2 grams saturated fat, 28 grams carbohydrate, 385 milligrams cholesterol, 1,177 milligrams sodium, 2 grams fiber.

Thursday: Kids

Make the kids happy with ITALIAN SAUCE OVER SPINACH SPAGHETTI for dinner: Cook 12 ounces spinach spaghetti as directed. In a large nonstick skillet, cook 1 medium chopped onion in 2 teaspoons olive oil for 5 minutes or until softened. Add 1 (28-ounce) can Italian-style stewed tomatoes (with liquid) and 3 tablespoons fresh basil (or 1 tablespoon dried). Mix well and cook uncovered until the liquid is reduced by one-third, stirring occasionally. Spoon sauce over spaghetti and serve.

Add CARROT STICKS and GARLIC BREAD. Make BANANA PUDDING with 1% milk for dessert.

Shopping List

spinach spaghetti, onion, olive oil, canned Italian-style stewed tomatoes, fresh or dried basil, carrots, garlic bread, banana pudding mix, 1% milk.

Friday: Express

Make your own SALAD PIZZA tonight: Toss a package of green salad with light Italian dressing and top a hot deli pizza with the salad. Cut into wedges and serve.

Deli BROWNIES are a delectable dessert.

Plan

Save enough brownies for Saturday.

Shopping List

packaged green salad, light Italian dressing, deli pizza, deli brownies.

Saturday: Easy Entertaining

Invite friends for Pan Roasted Cod. Serve the fish with SCALLOPED POTATOES and an ARUGULA SALAD tossed with extra-virgin olive oil and fresh lemon juice and garnished with pumpkin seeds and hard-boiled egg wedges. Add WHOLE-GRAIN ROLLS.

For dessert, CARAMEL SUNDAES are divine: Top leftover vanilla ice cream with crumbled leftover brownies and drizzle with caramel sauce.

Shopping List

skinless cod fillets, coarse salt, pepper, sugar, canola oil, red grapefruit, shallot, fresh basil, lemon, extra-virgin olive oil, scalloped potatoes, arugula, pumpkin seeds, eggs, whole-grain rolls, caramel sauce.

PAN-ROASTED COD

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 7 to 10 minutes; standing time: 15 minutes

  • For the cod:
  • 4 (6- to 8-ounce) skinless cod fillets, 1 inch thick
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon sugar
  • 1 tablespoon canola oil
  • For the relish:
  • 2 red grapefruit
  • 1 small shallot, minced
  • 2 tablespoons chopped fresh basil
  • 2 teaspoons fresh lemon juice
  • 2 teaspoons extra-virgin olive oil
  • Additional salt, pepper and sugar to taste
  • Heat oven to 425 degrees. Pat cod dry with paper towels; sprinkle with salt and pepper, and sprinkle sugar lightly over one side of each fillet. Heat oil in 12-inch oven-safe nonstick skillet on medium-high until just smoking. Lay fillets sugared side down in skillet; using spatula, lightly press fillets for 20 to 30 seconds to ensure even contact with skillet. Cook 1 to 2 minutes or until browned on first side. Using 2 spatulas, flip fillets; transfer skillet to oven. Roast 7 to 10 minutes or until fish flakes apart when gently prodded with paring knife and internal temperature is 135 degrees. Transfer cod to platter.
  • Serve with Grapefruit-Basil Relish: Cut peel and pith from grapefruit. Cut each grapefruit into 8 wedges; slice crosswise into 1/2-inch pieces. Place grapefruit in strainer set over bowl; let drain 15 minutes. Reserve 1 tablespoon juice. Combine reserved juice, shallot, basil, lemon juice and olive oil. Stir in grapefruit and let stand 15 minutes. Season with salt, pepper and sugar to taste. Relish can be refrigerated for up to 2 days. (Adapted from "Foolproof Fish," American’s Test Kitchen.)

Per serving (cod only): 173 calories, 30 grams protein, 5 grams fat (25% calories from fat), 0.5 gram saturated fat, no carbohydrate, 73 milligrams cholesterol, 332 milligrams sodium, no fiber.

Carb count: 0.

Per serving (Grapefruit Basil Relish): 64 calories, 1 gram protein, 2 grams fat (30% calories from fat), 0.3 gram saturated fat, 11 grams carbohydrate, no cholesterol, 1 milligram sodium, 2 grams fiber.

health

7 Day Menu Planner for September 17, 2023

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

Sunday: Family

Enjoy CRISPY ROAST CHICKEN WITH ORANGE AND THYME for family day: Heat oven to 400 degrees. Place a 5- to 7-pound roasting chicken, breast side up, in a shallow roasting pan. Brush with olive oil and sprinkle with 1 tablespoon fresh thyme leaves and some coarse salt and pepper all over the skin. Remove ends from 1 large navel orange, cut into thin slices and stuff into cavity, along with 6 to 8 thyme sprigs. Roast 1 hour 45 minutes or until internal temperature reaches 165 degrees. Remove chicken from oven; tent with foil and let stand 10 minutes. Slice and serve. (Remove skin before eating to reduce fat and calories.)

Serve with JASMINE RICE, SUGAR SNAP PEAS and SOURDOUGH BREAD. Buy a COCONUT CREAM PIE for dessert.

Plan

Save enough chicken and pie and cook enough rice for Monday.

Shopping List

roasting chicken, olive oil, fresh thyme, coarse salt, pepper, navel orange, jasmine rice, sugar snap peas, sourdough bread, coconut cream pie.

Monday: Heat and Eat

SESAME BROWN RICE BOWL WITH SHREDDED CHICKEN AND PEANUTS is a wonderful way to use leftover chicken and rice. Into 4 individual serving bowls, place 3/4 cup cooked leftover rice. To each bowl, add 1/2 cup shredded leftover chicken breast, 1/2 cup shredded carrot, 1 tablespoon sliced green onion, 1 tablespoon dry-roasted peanuts, 1 tablespoon chopped cilantro and 1/2 teaspoon coarse salt; toss to combine. For four servings of dressing: In a small bowl, combine 2 tablespoons fresh lime juice, 4 teaspoons canola oil, 1 teaspoon dark sesame oil; mix well. Drizzle dressing over each bowl. Sprinkle each serving with additional peanuts and cilantro.

Serve with a LETTUCE WEDGE and SESAME BREADSTICKS. Leftover PIE is all you need for dessert.

Shopping List

carrots, green onions, dry-roasted peanuts, cilantro, coarse salt, limes, canola oil, dark sesame oil, lettuce, sesame breadsticks.

Tuesday: Meatless

We're big fans of SAVORY GARBANZO BEANS WITH VEGETABLES for its flavor and simplicity. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Chilled RED AND GREEN GRAPES are good for dessert.

Shopping List

dried garbanzo beans, coarse salt, pepper, olive oil, fresh sliced mushrooms, shredded carrots, green onions, garlic, lemon, prepared horseradish, yellow mustard, romaine, whole-grain rolls, red and green grapes.

SAVORY GARBANZO BEANS WITH VEGETABLES

Servings: makes about 9 1/2 cups

Prep time: less than 15 minutes

Cook time: 4 to 5 1/2 hours

  • 1 pound dried garbanzo beans
  • 5 1/2 cups hot water
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 (8-ounce) package fresh sliced mushrooms
  • 1 cup shredded carrots
  • 1 bunch green onions, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons prepared horseradish
  • 2 teaspoons yellow mustard

Rinse beans and add to a 4-quart or larger slow cooker, along with water, salt and pepper. Cover; cook on high 4 to 5 hours or until beans are tender. In a large nonstick skillet, heat oil on medium. Add mushrooms, carrots, onions and garlic; cook 5 minutes or until softened. Stir into beans along with lemon juice, horseradish and mustard; mix well and cook 15 minutes more on high.

Per cup: 203 calories, 10 grams protein, 4 grams fat (18% calories from fat), 0.2 gram saturated fat, 32 grams carbohydrate, no cholesterol, 144 milligrams sodium, 6 grams fiber.

Wednesday: Express

Make it quick tonight with deli EGG SALAD. Stir in some CAPERS and SLICED BLACK OLIVES. Place packaged MIXED GREENS on a serving platter. Top with the egg salad and add TOMATO WEDGES and sliced ORANGE BELL PEPPER RINGS around the egg salad. Add WHOLE-GRAIN BREAD. For dessert, try PINEAPPLE SORBET.

Plan

Save enough sorbet for Saturday.

Shopping List

deli egg salad, capers, sliced black olives, packaged mixed greens, tomatoes, orange bell peppers, whole-grain bread, pineapple sorbet.

Thursday: Kids

Call the kids in for TURKEY TACOS. Serve the favorite with CANNED VEGETARIAN PINTO BEANS and GUACAMOLE. Keep dessert simple and serve PEARS.

Shopping List

unsalted chicken broth, onion, red bell pepper, fresh or frozen whole-kernel corn, ground turkey breast, mild salsa, fresh cilantro, flour tortillas, reduced-fat sour cream, canned vegetarian pinto beans, guacamole, pears.

TURKEY TACOS

Servings: makes 8 tacos

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 1/2 cup unsalted chicken broth
  • 1/2 cup finely chopped onion
  • 1/2 cup diced red bell pepper
  • 1 cup fresh or frozen (thawed) whole kernel corn
  • 1/2 pound ground turkey breast
  • 1/2 cup mild salsa
  • 1/4 cup chopped fresh cilantro
  • 8 (8- to 10-inch) flour tortillas
  • Reduced-fat sour cream

In a large nonstick skillet, heat broth to boiling on medium. Add onion, bell pepper and corn; cook 2 to 3 minutes or until vegetables are softened. Reduce heat to low. Stir in turkey. Cook 2 minutes, stirring occasionally. Add salsa and cook 5 minutes, stirring occasionally, until turkey is no longer pink. Stir in cilantro. Spoon slightly less than 1/2 cup turkey mixture down center of each tortilla; roll and serve with sour cream.

Per serving: 175 calories, 11 grams protein, 1 gram fat (5% calories from fat), 0.1 gram saturated fat, 29 grams carbohydrate, 19 milligrams cholesterol, 419 milligrams sodium, 3 grams fiber.

Friday: Budget

Always a favorite at our house, TUNA WITH CANNELLINI BEANS is super easy. In a medium bowl, combine 3 1/2 cups canned reduced-sodium cannellini beans (rinsed), 1 (12-ounce) can water-packed light tuna (drained and flaked) and 1/2 cup finely chopped medium red onion. Add 1/2 cup chopped parsley, 1/4 cup sliced black olives, 2 tablespoons fresh lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon fresh thyme leaves and coarse salt and pepper to taste. Toss gently to mix. Cover and chill for at least one hour. To serve, line a large platter with red-tipped lettuce and mound tuna mixture on lettuce. Garnish with more chopped parsley.

Add GARLIC BREAD and enjoy PLUMS for dessert.

Shopping List

canned reduced-sodium cannellini beans, canned water-packed light tuna, red onion, parsley, sliced black olives, lemon, red wine vinegar, extra-virgin olive oil, fresh thyme, coarse salt, pepper, red-tipped lettuce, garlic bread, plums.

Saturday: Easy Entertaining

Tonight would be a great night to invite friends for SESAME-CRUSTED PORK TENDERLOIN WITH CELERY SALAD, BROWN RICE WITH SLICED ALMONDS and SPINACH SALAD WITH RED ONION RINGS. Add POPPY SEED BREADSTICKS to the meal. For dessert, try MOCHI SWEET RICE CAKES (see TIP).

Tip

Tonight would be a great night to invite friends for SESAME-CRUSTED PORK TENDERLOIN WITH CELERY SALAD, BROWN RICE WITH SLICED ALMONDS and SPINACH SALAD WITH RED ONION RINGS. Add POPPY SEED BREADSTICKS to the meal. For dessert, try MOCHI SWEET RICE CAKES (see TIP).

Shopping List

extra-virgin olive oil, lemon, fresh thyme, garlic, coarse salt, pepper, celery, dried currants, pork tenderloins, sesame seeds, goat cheese, brown rice, sliced almonds, fresh spinach, red onion, poppy seed breadsticks, mochi sweet rice cakes.

health

7 Day Menu Planner for September 10, 2023

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

Sunday: Family

Forget the same old same old for family day and enjoy PORK CHOPS WITH SAUERKRAUT AND APPLES: Heat a large nonstick skillet on medium. Brown 4 well-trimmed pork loin chops (about 1 pound total) on both sides for 4 or 5 minutes. In a medium bowl, mix together 2 cups refrigerated, rinsed and drained sauerkraut, 2 tablespoons finely chopped red onion, 2 teaspoons caraway seeds, 2 chopped Granny Smith apples and 1/4 cup unsalted chicken broth. Add sauerkraut mixture to skillet; cover and simmer about 20 minutes or until apples and pork are tender.

Add a PECAN BERRY GREEN SALAD: On a large platter, spread 7 to 8 ounces salad greens. Next, sprinkle on 6 ounces fresh blueberries (see NOTE). Layer in 8 ounces sliced fresh strawberries. Using your fingers, crumble 6 ounces goat cheese in medium-large crumbles. Finally, spread 1 cup pecans. Toss with your favorite dressing. Serve chilled.

NOTE: For an elegant presentation, you may optionally arrange toppings in sections instead of layering. If so, toss before serving.

Add MASHED SWEET POTATOES and RYE ROLLS. COCONUT CAKE is your dessert.

Plan

Prepare brown rice for Monday. Save enough cake for Wednesday.

Shopping List

pork loin chops, refrigerated sauerkraut, red onion, caraway seeds, Granny Smith apples, unsalted chicken broth, salad greens, fresh blueberries, fresh strawberries, goat cheese, pecans, favorite dressing, sweet potatoes to mash, rye rolls, coconut cake.

Monday: Budget

SOUTHWESTERN RICE AND BEANS on LEAF LETTUCE is a great-tasting way to save food dollars. Serve it with SLICED AVOCADOS and BAKED TORTILLA CHIPS. Cool LIME SHERBET is your dessert.

Plan

Save enough rice and beans and sherbet for Tuesday.

Shopping List

brown rice, canned reduced-sodium red kidney beans, canned reduced-sodium pinto or black beans, frozen green peas, celery, canned no-salt-added diced tomatoes with green chiles, sweet onion, parsley, red wine vinegar, canola oil, garlic, coarse salt, pepper, leaf lettuce, avocados, baked tortilla chips, lime sherbet.

SOUTHWESTERN RICE AND BEANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 20 minutes for rice

  • For the salad:
  • 3 cups cooked brown rice, cooled
  • 1 (15-ounce) can reduced-sodium red kidney beans, rinsed
  • 1 (15-ounce) can reduced-sodium pinto or black beans, rinsed
  • 1 1/2 cups frozen green peas, thawed
  • 1 cup sliced celery
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, drained
  • 1/2 cup chopped sweet onion
  • 1/4 cup chopped parsley
  • For the vinaigrette:
  • 1/3 cup red wine vinegar
  • 1/4 cup canola oil
  • 1/4 cup water
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • Leaf lettuce

For the salad: In a large salad bowl, combine rice, beans, peas, celery, tomatoes, onion and parsley. Set aside.

For the vinaigrette: In a small bowl, whisk together the vinegar, oil, water, garlic, salt and pepper. Pour over the salad and toss to mix. Cover and chill. Serve on a bed of lettuce.

Per serving: 371 calories, 13 grams protein, 11 grams fat (26% calories from fat), 1.1 grams saturated fat, 56 grams carbohydrate, no cholesterol, 256 milligrams sodium, 11 grams fiber.

Tuesday: Heat and Eat

There won't be any heat, but there will be lots of flavor in STUFFED TOMATOES using the leftover rice and beans. Choose medium or large tomatoes and scoop out seeds and pulp. Stuff with the rice and beans and serve. Add a bowl of BEEF BARLEY SOUP, a SPINACH SALAD and CRUSTY ROLLS. Scoop the leftover SHERBET for dessert.

Shopping List

tomatoes, beef barley soup, fresh spinach, crusty rolls.

Wednesday: Meatless

Skip meat tonight and be bowled over with QUINOA TACO SALAD BOWLS for dinner. Serve with hard-boiled EGG WEDGES. Slice leftover CAKE for dessert.

Shopping List

romaine, quinoa, black beans, mango, plum tomatoes, blue corn chips, Haas avocados, salsa, eggs.

QUINOA TACO SALAD BOWLS

Servings: makes 4 bowls

Prep time: 15 minutes

Cook time: for the quinoa

  • 8 cups chopped romaine lettuce
  • 1 cup cooked quinoa
  • 1 cup cooked black beans
  • 1 cup chopped mango
  • 4 plum tomatoes, diced
  • 2 cups crushed blue corn chips
  • 2 small Haas avocados, diced
  • Fresh salsa

In each serving bowl, layer romaine. Arrange quinoa, beans, mango, tomatoes, corn chips and avocados in rows. Serve with salsa.

Per serving: 430 calories, 12 grams protein, 20 grams fat (39% calories from fat), 2.4 grams saturated fat, 57 grams carbohydrate, no cholesterol, 82 milligrams sodium, 16 grams fiber.

Thursday: Express

NOT YOUR MOTHER'S STROGANOFF makes good use of convenience products, has a great flavor and is so easy. Add a GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh TROPICAL FRUITS make a refreshing dessert.

Shopping List

butter, onion, red bell pepper, sliced cremini mushrooms, extra-wide no-yolk noodles, packaged fully cooked beef pot roast, plain Greek yogurt or reduced-fat sour cream, black pepper, salad greens, whole-grain rolls, fresh tropical fruits.

NOT YOUR MOTHER’S STROGANOFF

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1/4 cup chopped onion
  • 1/2 red bell pepper, sliced into 1/4-inch strips
  • 8 ounces sliced cremini mushrooms
  • 1 1/2 cups water
  • 6 ounces extra-wide no-yolk noodles
  • 1 (17-ounce) package fully cooked beef pot roast
  • 1/4 cup plain Greek yogurt or reduced-fat sour cream
  • 1/8 teaspoon black pepper

In a Dutch oven or large pot, combine butter, onion, bell pepper, mushrooms, water and noodles. Cover and bring to a boil on medium-high. Remove cover when mixture begins to boil. Boil 5 or 6 minutes or until most of the liquid is absorbed. Meanwhile, remove meat from packaging, reserving gravy, and cut into bite-size pieces. To noodle mixture, stir in pot roast and gravy. Cook, uncovered, 2 to 3 minutes or until hot, stirring often. Remove from heat; stir in yogurt or sour cream and season with black pepper. Serve.

Per serving: 314 calories, 28 grams protein, 8 grams fat (22% calories from fat), 3.5 grams saturated fat, 32 grams carbohydrate, 63 milligrams cholesterol, 348 milligrams sodium, 2 grams fiber.

Friday: Kids

Let the kids choose their favorite: lean beef, turkey or veggie for BURGER NIGHT. Serve on WHOLE-GRAIN BUNS and add LETTUCE, TOMATOES, KETCHUP, MUSTARD and whatever other toppings the kids will love. Add a CARROT SALAD and VEGGIE CHIPS. Sliced KIWIS are a perfect dessert.

Shopping List

kids' favorite burgers, whole-wheat buns, lettuce, tomatoes, ketchup, mustard, other toppings as desired, carrot salad, veggie chips, kiwis.

Saturday: Easy Entertaining

Invite guests for simple and tasty HONEY LIME TUNA. In a glass dish, combine 1/4 cup canola oil, 1 tablespoon Old Bay seasoning, 1 tablespoon fresh lime juice, 1 tablespoon honey and 1 1/2 teaspoons dried basil. Add 1 pound tuna steaks. Cover and refrigerate 20 minutes, turning occasionally. Remove tuna, reserving marinade. Grill each side for 2 to 2 1/2 minutes, basting with marinade. Remove from heat; allow to rest for 5 to 10 minutes before serving.

Serve the tuna with BROWN RICE with toasted slivered almonds, GRILLED ZUCCHINI, a BOSTON LETTUCE SALAD and a BAGUETTE. CHEESECAKE with FRESH STRAWBERRIES is dessert.

Shopping List

canola oil, Old Bay seasoning, limes, honey, dried basil, tuna steaks, brown rice, slivered almonds, fresh zucchini, Boston lettuce, baguette, cheesecake, fresh strawberries.

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