health

7 Day Menu Planner for October 01, 2023

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

Sunday: Family

Buy a SPIRAL-SLICED HAM and pair it with RICE, ZUCCHINI AND CORN CASSEROLE. Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. Your APPLE CRISP is good for dessert, especially with a little VANILLA ICE CREAM on top.

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Plan

Save enough ham and crisp for Tuesday; save some ice cream for Saturday.

Shopping List

spiral-sliced ham, canola oil, zucchini, onion, eggs, brown rice, no-salt-added canned corn, canned chopped green chiles, shredded 50% light cheddar cheese, crumbled queso fresco or reduced-fat feta cheese, romaine, whole-grain bread, ingredients for apple crisp, vanilla ice cream.

RICE, ZUCCHINI AND CORN CASSEROLE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 2 teaspoons canola oil
  • 1 pound grated zucchini
  • 1/2 cup chopped onion
  • 2 whole eggs
  • 2 egg whites
  • 3 cups cooked brown rice
  • 1 cup no-salt-added canned corn
  • 2 (4-ounce) cans chopped green chiles, drained
  • 2 cups shredded 50% light cheddar cheese
  • 4 ounces crumbled queso fresco or reduced-fat feta cheese

Heat oven to 375 degrees. Heat oil in a large nonstick skillet on medium. Add zucchini and onion; cook, stirring often, 5 minutes or until zucchini is softened. Remove from heat; set aside. In a large bowl, beat eggs with a fork; stir in egg whites, cooked rice, corn, chiles, cheeses and zucchini mixture. Mix well. Pour into a 9-by-13-inch baking dish coated with cooking spray. Bake 45 to 50 minutes or until knife inserted in center comes out clean. Serve.

Per serving: 254 calories, 16 grams protein, 9 grams fat (31% calories from fat), 4.5 grams saturated fat, 29 grams carbohydrate, 66 milligrams cholesterol, 342 milligrams sodium, 3 grams fiber.

Monday: Budget

Be money-wise and prepare SPICY BROWN RICE TACO BOWLS for a low-cost entree. Serve with MIXED GREENS. Enjoy FLAN (from mix) for dessert.

Shopping List

brown rice, lean ground beef, chili powder, cumin, coarse salt, garlic powder, salsa, avocados, tomatoes, shredded 50% light cheddar cheese, red onion, reduced-fat sour cream, green onion, mixed greens, flan mix.

SPICY BROWN RICE TACO BOWLS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: fewer than 10 minutes plus brown rice

  • 1 cup uncooked brown rice (3 cups cooked)
  • 1 pound lean ground beef
  • 2 to 3 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon garlic powder
  • 1 cup salsa
  • 2 avocados, pitted, peeled and sliced
  • 1 cup chopped tomatoes
  • 1 cup shredded 50% light cheddar cheese
  • 2 tablespoons chopped red onion
  • 4 tablespoons reduced-fat sour cream
  • 1 green onion, sliced on bias

Cook rice according to directions. Meanwhile, in a large nonstick skillet, cook beef, chili powder, cumin, salt and garlic powder on medium-high, 6 minutes or until beef is no longer pink. Stir in salsa; cook 2 minutes or until heated through. To assemble: Divide ingredients evenly among four bowls, beginning with brown rice. On top of rice, compose beef mixture, avocado, tomatoes, cheese and red onion around the edge of bowls. Top with sour cream and sliced green onions for garnish. Serve with additional salsa if desired. (Adapted from Swirls of Flavor, www.SwirlsOfFlavor.com.)

Per serving: 619 calories, 39 grams protein, 30 grams fat (42% calories from fat), 9.5 grams saturated fat, 53 grams carbohydrate, 88 milligrams cholesterol, 664 milligrams sodium, 10 grams fiber.

Tuesday: Heat and Eat

Leftover HAM makes a great sandwich. Spread basil pesto on Italian bread and layer with arugula, brie and the ham. Add BROCCOLI SLAW on the side. Leftover CRISP would be good for dessert.

Shopping List

basil pesto, Italian bread, arugula, brie, broccoli slaw.

Wednesday: Meatless

I'm always looking for an easy risotto recipe, and this microwave recipe for TOMATO-BASIL RISOTTO caught my attention. Serve it with a SPINACH SALAD WITH HARD-BOILED EGG WEDGES AND RED BELL PEPPER RINGS. Add CHEESE TOAST. For an easy dessert, try ORANGE SECTIONS sprinkled with TOASTED COCONUT.

Shopping List

unsalted vegetable broth, dry white wine, fresh basil, olive oil, shallot, arborio rice, tomatoes, coarse salt, pepper, Parmesan cheese, fresh spinach, eggs, red bell peppers, cheese and bread for cheese toast, oranges, coconut.

TOMATO-BASIL RISOTTO

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 2 (14-ounce) cans unsalted vegetable broth
  • 1/2 cup dry white wine
  • 3/4 cup loosely packed fresh basil
  • 1 tablespoon olive oil
  • 1 medium shallot, minced
  • 2 cups arborio rice
  • 3 medium tomatoes (about 1 1/2 pounds)
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • 1/2 cup freshly grated Parmesan cheese

Heat broth and wine over medium-high until bubbles form around edge of pan. Meanwhile, coarsely chop basil. In a large microwave-safe dish, combine 1/4 cup basil, oil and shallot. Microwave on high, uncovered, 1 minute or until shallot softens. Add rice and stir to coat. Cook on high 1 minute. Stir broth into rice. Cover and cook on medium (50% power) 15 minutes or until most of liquid is absorbed, stirring once. Meanwhile, chop tomatoes. Stir tomatoes, salt and pepper into rice mixture. Cover and cook on high 3 to 4 minutes or until rice is tender but still firm; stir once. Stir in Parmesan and remaining basil. Serve immediately.

Per serving: 227 calories, 5 grams protein, 3 grams fat (13% calories from fat), 1 gram saturated fat, 42 grams carbohydrate, 4 milligrams cholesterol, 239 milligrams sodium, 2 grams fiber.

Thursday: Express

You can have a quick dinner with BEEFY KOREAN SANDWICHES. For one sandwich: Spread 2 tablespoons prepared horseradish on both sides of a split 6-inch baguette. Layer with 3 ounces thinly sliced deli roast beef. Top one side with 2 tablespoons drained, chopped kimchi and 2 cups baby arugula; close sandwich. Serve with SWEET POTATO CHIPS. KIWIS are good for dessert.

Shopping List

prepared horseradish, sandwich baguettes, sliced deli roast beef, kimchi, arugula, sweet potato chips, kiwis.

Friday: Kids

Have fun with the kids and plan a SLOPPY HOT DOG night. Heat 1 tablespoon canola oil on medium. Cook 1/2 cup chopped yellow bell pepper for 2 minutes or until tender. Stir in 1/2 cup barbecue sauce, 1 (8-ounce) can no-salt-added tomato sauce and 1 pound lowest-fat lowest-sodium hot dogs (cut into 1/4-inch pieces). Simmer, uncovered, 10 minutes, stirring occasionally. Spoon into 8 split whole-grain hot dog buns.

Serve with CARROT and CELERY STICKS. Add a MIXED BERRY SMOOTHIE: Combine 1 pint raspberry sorbet, 3/4 cup raspberries, 3/4 cup blackberries, 1/2 cup blueberries and 2 cups 1% milk in a blender. Puree until smooth; strain seeds and serve.

Tip

Have fun with the kids and plan a SLOPPY HOT DOG night. Heat 1 tablespoon canola oil on medium. Cook 1/2 cup chopped yellow bell pepper for 2 minutes or until tender. Stir in 1/2 cup barbecue sauce, 1 (8-ounce) can no-salt-added tomato sauce and 1 pound lowest-fat lowest-sodium hot dogs (cut into 1/4-inch pieces). Simmer, uncovered, 10 minutes, stirring occasionally. Spoon into 8 split whole-grain hot dog buns.

Serve with CARROT and CELERY STICKS. Add a MIXED BERRY SMOOTHIE: Combine 1 pint raspberry sorbet, 3/4 cup raspberries, 3/4 cup blackberries, 1/2 cup blueberries and 2 cups 1% milk in a blender. Puree until smooth; strain seeds and serve.

Shopping List

canola oil, yellow bell pepper, barbecue sauce, no-salt-added tomato sauce, lowest-fat lowest-sodium hot dogs, whole-grain hot dog buns, carrots, celery, raspberry sorbet, raspberries, blackberries, blueberries, 1% milk.

Saturday: Easy Entertaining

Make it a casual entertaining evening with GRILLED BURGERS on the menu. On the side, add BARBECUE POTATO SALAD. In a large bowl, combine 2 tablespoons olive oil, 2 tablespoons unsalted chicken broth, 1/2 cup ketchup, 1/4 cup cider vinegar, 1 1/2 teaspoons ground mustard, 1 teaspoon black pepper and 1/2 teaspoon coarse salt; mix well. Add 3 pounds warm, cooked, quartered red potatoes, 1 cup thinly sliced celery, 1 cup coarsely chopped red bell pepper and 1/2 cup chopped red onion; toss gently to coat. Serve immediately.

Add your DEVILED EGGS, SLICED TOMATOES, LETTUCE, PICKLES, LOW-FAT MAYONNAISE and MUSTARD. Make BUTTERSCOTCH SUNDAES for dessert with leftover ice cream and butterscotch topping.

Shopping List

hamburger, buns, olive oil, unsalted chicken broth, ketchup, cider vinegar, ground mustard, black pepper, coarse salt, red potatoes, celery, red bell pepper, red onion, ingredients for deviled eggs, tomatoes, lettuce, pickles, low-fat mayonnaise, mustard, butterscotch topping.

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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.

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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.

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