health

7 Day Menu Planner for October 15, 2023

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

Sunday: Family

For family day, prepare homey PORK CHOP POTATO BAKE CASSEROLE. Add SUGAR SNAP PEAS and WHOLE-GRAIN ROLLS. Buy a YELLOW LAYER CAKE for dessert.

Plan

Save enough pork and cake and cook 1 cup of brown rice for Monday.

Shopping List

boneless pork chops, canola oil, coarse salt, pepper, canned condensed low-fat low-sodium cream of celery or cream of mushroom soup, 2% milk, low-fat sour cream, frozen potatoes O’Brien, canned french-fried onions, colby jack cheese, sugar snap peas, whole-grain rolls, yellow layer cake.

PORK CHOP POTATO BAKE CASSEROLE

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: 35 to 45 minutes

  • 6 (4- to 6-ounce) boneless pork chops, 1/4 to 1/2 inch thick, trimmed
  • 4 teaspoons canola oil, divided
  • 1 1/2 teaspoons coarse salt, divided
  • 1 1/2 teaspoons freshly ground pepper, divided
  • 1 (10.5-ounce) can condensed low-fat low-sodium cream of celery or cream of mushroom soup
  • 1/2 cup 2% milk
  • 1/2 cup low-fat sour cream
  • 6 cups frozen potatoes O'Brien, thawed
  • 3 cups canned french-fried onions (about 6 ounces), divided
  • 4 ounces colby jack cheese, shredded (1 cup)

Heat oven to 350 degrees. Pat pork dry with paper towels, rub with 1 tablespoon oil and sprinkle with half the salt and half the pepper. Heat remaining oil in a large nonstick skillet on medium-high until just smoking. Brown pork, about 3 minutes per side; transfer to plate. In a large bowl, whisk soup, milk, sour cream and remaining salt and pepper. Stir in potatoes, 3/4 cup onions and 1 cup cheese. Transfer mixture into greased 9-by-13-inch baking dish and spread into even layer. Arrange pork on top of mixture and cover loosely with foil. Place dish on rimmed baking sheet. Transfer to oven and bake until bubbling around edges, 30 to 40 minutes. Remove foil from casserole and sprinkle onions on top. Bake about 5 minutes or until top is lightly browned. Let cool slightly before serving. (Adapted from "Gatherings: Casual-Fancy Meals to Share," America's Test Kitchen.)

Per serving: 603 calories, 30 grams protein, 30 grams fat (45% calories from fat), 9.7 grams saturated fat, 54 grams carbohydrate, 81 milligrams cholesterol, 1,079 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Try DINNER IN A WRAP for an easy meal: Heat the cooked brown rice if you made it yesterday (or cook now). While the rice is heating, prepare a large bag of frozen stir-fry vegetables. Make a dipping sauce by combining 1 cup orange marmalade with a few shakes of crushed red pepper and a splash of rice wine vinegar. Warm a stack of flour tortillas in the microwave. Fill the warmed tortillas with hot rice, chopped leftover pork, the vegetables and 1/2 teaspoon sesame seeds. Wrap and serve with the spicy orange sauce for dipping.

Add a MIXED GREEN SALAD on the side, along with leftover CAKE for dessert.

Shopping List

brown rice, frozen stir-fry vegetables, orange marmalade, crushed red pepper, rice wine vinegar, flour tortillas, sesame seeds, mixed greens.

Tuesday: Express

Make it quick tonight with SLOPPY JOE PIEROGIES: Boil 1 (16.9-ounce) package of frozen potato-and-cheddar pierogies according to directions; drain well. Meanwhile, heat a large skillet on medium. Add 1 pound ground turkey; cook and stir 5 minutes or until no longer pink. Add 1 chopped medium green bell pepper and 1 chopped medium onion; cook and stir 5 minutes or until softened. Stir in 1 (15.5-ounce) can sloppy Joe sauce; cook until mixture comes to a boil. Fold in drained pierogies. Ladle into soup bowls and serve.

Add a packaged GREEN SALAD and WHOLE-GRAIN BREAD. Munch on OATMEAL COOKIES for dessert.

Shopping List

frozen potato-and-cheddar pierogies, ground turkey, green bell pepper, onion, canned sloppy Joe sauce, packaged green salad, whole-grain bread, oatmeal cookies.

Wednesday: Kids

The kids will like PICADILLO BURRITOS: Heat a large nonstick skillet on medium-high. Cook 1 pound lean ground beef 5 minutes or until no longer pink; drain well. Stir in 1 (14-ounce) can no-salt-added diced tomatoes (with liquid), 1/4 cup sliced pimento-stuffed olives, 1 tablespoon cider vinegar, 3/4 teaspoon cumin, 3/4 teaspoon cinnamon and 1/4 teaspoon ground cloves. Reduce heat to low and simmer, partially covered, 10 minutes or until most of the liquid has evaporated. Heat 4 burrito-size flour tortillas according to directions. Top each with 1/4 of beef mixture and 1/4 cup shredded lettuce; fold in the sides and roll.

Serve with PEAS AND CARROTS (from frozen). For dessert, FRESH PINEAPPLE SPEARS are easy.

Shopping List

lean ground beef, canned no-salt-added diced tomatoes, sliced pimento-stuffed olives, cider vinegar, cumin, cinnamon, ground cloves, burrito-size flour tortillas, lettuce, frozen peas and carrots, fresh pineapple spears.

Thursday: Budget

This GOCHUJANG MEAT LOAF is one of the best we’ve had in a while, and I think you’ll agree. Serve with JASMINE RICE and SNOW PEAS. Add WHOLE-GRAIN ROLLS.

Try CHUNKY APPLESAUCE for dessert: Combine 1 pound peeled and diced apples (Macintosh, Fuji or Gala are best) with 1/4 cup water, 2 teaspoons brown sugar, and 1/8 teaspoon cinnamon. Cover and microwave on high (100% power) until the apples are tender, 6 to 8 minutes. Mash with a fork or potato masher. Adjust seasonings and enjoy.

Shopping List

ground pork, ground beef, onion, water crackers, fresh mint, gochujang, egg, coarse salt, ketchup, jasmine rice, snow peas, whole-grain rolls, apples, brown sugar, cinnamon.

GOCHUJANG MEAT LOAF

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 55 minutes

  • 1 pound ground pork
  • 1 pound lean ground beef
  • 1 small onion, finely chopped
  • 8 water crackers, finely crushed
  • 1/2 cup chopped fresh mint
  • 5 tablespoons gochujang, divided (see NOTE)
  • 1 egg
  • 1/2 teaspoon coarse salt
  • 1/4 cup ketchup

Heat oven to 425 degrees. In a large bowl, mix beef, pork, onion, crackers, mint and 3 tablespoons gochujang, egg and salt. Mold into a loaf and place on a foil-lined baking sheet. Bake 25 minutes. Meanwhile, in a small bowl, mix together the remaining gochujang and the ketchup. Remove meatloaf from oven and lower temperature to 375 degrees. Brush with ketchup mixture. Return to oven and bake 30 minutes or until internal temperature reaches 165 degrees.

NOTE: Gochujang’s primary ingredients are red chili powder, glutinous rice powder, powdered fermented soybeans and salt. Look for it near the ketchup or in the ethnic foods aisle.

Per serving: 290 calories, 24 grams protein, 16 grams fat (49% calories from fat), 5.7 grams saturated fat, 13 grams carbohydrate, 92 milligrams cholesterol, 527 milligrams sodium, 1 gram fiber.

Friday: Meatless

Always a favorite, GRILLED SWISS CHEESE AND TOMATO SANDWICHES are easy. Serve them with BEAN SOUP and a SPINACH SALAD. SLICED KIWIS are dessert.

Shopping List

Swiss cheese, tomatoes, bread, bean soup, fresh spinach, kiwis.

Saturday: Easy Entertaining

Invite friends for a taste sensation, CHICKEN MOLE BAKE. Serve the Mexican dish with FLOUR TORTILLAS, RICE, STEAMED FRESH ZUCCHINI and a SLICED AVOCADO SALAD. Make FLAN (from mix) for dessert.

Shopping List

cooking spray, bone-in skinless chicken breasts and thighs, coarse salt, pepper, canola oil, mole, unsalted chicken broth, sliced almonds, sesame seeds, flour tortillas, rice, fresh zucchini, avocados, flan mix.

CHICKEN MOLE BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 1 hour

  • 2 pounds bone-in skinless chicken breasts (cut into serving-size pieces)
  • 2 pounds bone-in skinless chicken thighs
  • Coarse salt and freshly ground pepper to taste
  • 2 teaspoons canola oil
  • 1/2 cup mole sauce
  • 2 cups unsalted chicken broth
  • 1/2 cup toasted sliced almonds
  • 2 tablespoons sesame seeds

Heat oven to 350 degrees. Place chicken on a rack coated with cooking spray in a shallow baking dish lined with foil. Coat chicken with cooking spray. Season with salt and pepper. Bake, uncovered, 35 to 40 minutes or until internal temperature reaches 165 degrees. Meanwhile, heat oil in a 2-quart pan on medium-high. Stir in mole and heat 1 minute; stir constantly. Gradually add broth; stir to dissolve mole. Bring to a boil. Reduce heat to low; simmer (with lid slightly ajar) about 45 minutes, stirring frequently. Remove chicken from oven and transfer to serving plate. Top with some of the mole mixture, the almonds and sesame seeds. Serve, passing the remaining mole mixture at the table.

Per serving: 300 calories, 37 grams protein, 14 grams fat (44% calories from fat), 2.8 grams saturated fat, 3 grams carbohydrate, 137 milligrams cholesterol, 193 milligrams sodium, 1 gram fiber.

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.

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.

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.

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