health

7 Day Menu Planner for October 29, 2023

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

Sunday: Family

The whole family will enjoy CAST IRON ROAST CHICKEN PARTS. Serve it with MASHED POTATOES and GRAVY. Add STEAMED FRESH BROCCOLI with a squeeze of fresh lemon juice, a LETTUCE WEDGE and DINNER ROLLS. For dessert, VANILLA ICE CREAM topped with toasted COCONUT is a fine finish.

Plan

Prepare enough chicken, mashed potatoes and gravy for Monday. Save some coconut for Monday and some ice cream for Thursday.

Shopping List

paprika, coarse salt, pepper, onion powder, granulated garlic, bone-in chicken pieces (2 split breasts, 2 drumsticks, 2 thighs and 2 wings with tips discarded), butter, fresh thyme, potatoes to mash, gravy, fresh broccoli, lemon, lettuce, dinner rolls, vanilla ice cream, coconut.

CAST IRON ROAST CHICKEN PARTS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes, plus 10 minutes resting time

  • 2 teaspoons paprika
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon granulated garlic
  • 3 pounds bone-in chicken pieces (2 split breasts, 2 drumsticks, 2 thighs and 2 wings with tips discarded)
  • 2 tablespoons butter
  • 6 sprigs fresh thyme

Adjust oven rack to middle position. Place 12-inch cast-iron skillet on rack; heat to 450 degrees. Combine paprika, salt, pepper, onion powder and garlic in bowl. Pat chicken dry with paper towels; sprinkle all over with spice mixture. When oven is heated, carefully remove hot skillet. Add butter to skillet; add thyme sprigs when butter has melted. Place chicken in skillet, skin side down, pushing thyme sprigs aside as needed. Transfer skillet to oven and cook 15 minutes or until internal temperature of breasts reaches 160 degrees. Remove from oven and let chicken rest in skillet 10 minutes. Transfer chicken to platter and spoon pan juices over top; serve. (Adapted from "The Chicken Bible," America's Test Kitchen.)

Per serving: 436 calories, 41 grams protein, 29 grams fat (60% calories from fat), 10 grams saturated fat, 1 gram carbohydrate, 145 milligrams cholesterol, 651 milligrams sodium, no fiber.

Monday: Heat and Eat

Dinner will be ready as soon as you heat the leftover CHICKEN, MASHED POTATOES and GRAVY. Alongside, serve GREEN BEANS topped with slivered almonds. Dessert is APRICOTS sprinkled with leftover TOASTED COCONUT.

Shopping List

green beans, slivered almonds, apricots.

Tuesday: Meatless

Wrap up a no-meat dinner with CORN AND BLACK BEAN WRAPS. Heat oven to 350 degrees. In a bowl, mix 1 (15-ounce) can rinsed reduced-sodium black beans, 1 (11-ounce) can rinsed Mexican-style corn, 1/2 cup shredded Monterey jack cheese, 1/4 cup chopped cilantro and 1/4 cup salsa. Spoon one-fourth of bean mixture down center of each of 4 8-to-10-inch flour tortillas; fold ends and roll. Wrap each in foil; place on baking sheet and bake 10 minutes or until thoroughly heated and cheese is melted.

Serve with extra salsa and reduced-fat sour cream. Add a sliced AVOCADO SALAD on lettuce. For dessert, make BANANA PUDDING with 1% milk and add some sliced bananas for a boost of flavor and nutrition.

Shopping List

canned reduced-sodium black beans, canned Mexican-style corn, shredded Monterey jack cheese, cilantro, salsa, flour tortillas, reduced-fat sour cream, avocado, lettuce, banana pudding, 1% milk, bananas.

Wednesday: Express

Try a frozen MARGHERITA PIZZA for a healthy-as-possible quick pizza meal. Add packaged MIXED GREENS. Dessert is APPLE SLICES sprinkled with a dash of cinnamon.

Shopping List

frozen Margherita pizza, packaged mixed greens, apples, cinnamon.

Thursday: Kids

Let the kids help prepare GRILLED ROAST BEEF AND CHEESE SANDWICHES tonight. Serve with CHERRY TOMATOES and the kids' favorite DIP. A tiny scoop of leftover VANILLA ICE CREAM with STRAWBERRIES is a cool dessert.

Shopping List

deli roast beef, cheese, bread, cherry tomatoes, dip, strawberries.

Friday: Budget

CREAMY PASTA WITH BACON AND PEAS is spot-on for a low-cost meal. Serve with a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, FRESH PINEAPPLE is always good.

Shopping List

mini-shell or other small pasta, olive oil, butter, lean bacon, black pepper, frozen peas, half-and-half, fresh mint leaves, lemon, Parmesan cheese, lettuce, crusty rolls, fresh pineapple.

CREAMY PASTA WITH BACON AND PEAS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: for the pasta plus about 10 minutes

  • 1 pound mini-shell or other small pasta
  • 2 teaspoons olive oil
  • 2 teaspoons butter
  • 8 slices lean bacon, cut crosswise into thin pieces
  • Freshly ground black pepper to taste
  • 2 cups frozen peas
  • 2 tablespoons half-and-half
  • 2 tablespoons finely chopped fresh mint leaves
  • Juice of 1 lemon
  • 4 ounces finely grated Parmesan cheese

Cook pasta according to directions; reserve 1 cup pasta water and drain. Meanwhile, heat a large skillet on medium. Add oil, butter, bacon and some pepper. Cook 4 minutes or until bacon is crisp. Immediately add peas; cook and stir 2 minutes. Add the half-and-half and mint. Add cooked pasta to skillet; stir to mix. Add lemon juice. Bring to a simmer on low; remove from heat. (Mixture should be thickened.) Add some pasta water for desired thickness. Add Parmesan; stir to mix. Serve. (Adapted from "Jamie Oliver’s Food Revolution.")

Per serving: 438 calories, 17 grams protein, 19 grams fat (39% calories from fat), 7.1 grams saturated fat, 50 grams carbohydrate, 35 milligrams cholesterol, 492 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

For a special meal for your guests, BALSAMIC HONEY-GLAZED LAMB CHOPS fit the bill.

Serve the chops with these GOCHUJANG GREEN BEANS: Heat oven to 425 degrees. Whisk 2 tablespoons canola oil with 2 tablespoons gochujang sauce, 1 teaspoon ground coriander and 1/2 teaspoon coarse salt and toss with 1 pound trimmed green beans. Roast on a rimmed baking dish coated with foil, shaking twice during baking, 20 minutes or until tender.

Add RICE PILAF, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Tip

For a special meal for your guests, BALSAMIC HONEY-GLAZED LAMB CHOPS fit the bill.

Serve the chops with these GOCHUJANG GREEN BEANS: Heat oven to 425 degrees. Whisk 2 tablespoons canola oil with 2 tablespoons gochujang sauce, 1 teaspoon ground coriander and 1/2 teaspoon coarse salt and toss with 1 pound trimmed green beans. Roast on a rimmed baking dish coated with foil, shaking twice during baking, 20 minutes or until tender.

Add RICE PILAF, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

shoulder or rib lamb chops, olive oil, fresh or dried thyme, black pepper, coarse salt, balsamic vinegar, honey, fresh pears, canola oil, gochujang sauce, ground coriander, fresh green beans, rice pilaf, bibb lettuce, sourdough bread, fruit tarts.

BALSAMIC HONEY-GLAZED LAMB CHOPS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 8 shoulder or rib lamb chops (about 2 pounds)
  • 1 tablespoon olive oil
  • 1 tablespoon fresh thyme leaves (or 1 1/2 teaspoons dried)
  • 1 1/2 teaspoons coarse ground black pepper
  • 1/2 teaspoon coarse salt
  • 1/2 cup balsamic vinegar
  • 1/2 cup honey
  • 4 small fresh pears, cored and cut into 10 slices each

Brush chops with oil and sprinkle with thyme, pepper and salt. Heat a large nonstick skillet on medium-high. Cook chops 10 minutes, turning once. In another large skillet, combine vinegar and honey; bring to a boil. Add pears to simmering vinegar mixture, turning to coat. Cook 3 minutes or until pears are glazed and just tender. Place browned chops into mixture. Turn chops every minute to glaze with sauce. Cook to desired doneness. Serve chops with glazed fruit and drizzle with sauce.

Per serving: 272 calories, 19 grams protein, 8 grams fat (26% calories from fat), 2.6 grams saturated fat, 32 grams carbohydrate, 62 milligrams cholesterol, 181 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for October 22, 2023

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

Sunday: Family

Make the day special for the family with SIRLOIN STEAK KEBABS WITH GARLIC ROSEMARY BUTTER for dinner. Accompany the steaks with CORN ON THE COB, MIXED GREENS and DINNER ROLLS. Enjoy LEMON SHERBET for dessert.

Plan

Grill 1 pound extra steak for Monday. Grill additional portobello mushrooms for Friday.

Shopping List

red-skinned potatoes, boneless beef top sirloin steak, steak seasoning blend, olive oil, cherry tomatoes, portobello mushrooms, butter, fresh rosemary, fresh parsley, garlic, corn on the cob, mixed greens, dinner rolls, lemon sherbet.

SIRLOIN STEAK KEBABS WITH GARLIC ROSEMARY BUTTER

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 8 to 10 minutes

  • 8 ounces red-skinned potatoes
  • 1 pound boneless beef top sirloin (1 inch thick), cut into 1 1/4-inch pieces
  • 1 tablespoon steak seasoning blend
  • 1 tablespoon olive oil
  • 4 ounces cherry tomatoes
  • 4 ounces portobello mushrooms, cut into 1-inch pieces
  • 4 tablespoons butter
  • 1 teaspoon finely chopped fresh rosemary
  • 2 teaspoons finely chopped fresh parsley
  • 1 1/2 teaspoons minced garlic
  • Additional fresh parsley and fresh rosemary for garnish

Cut potatoes into 1 1/2-inch pieces. Place in microwave-safe dish; cover with vented plastic wrap. Microwave on high 6 to 8 minutes or until just tender, stirring once. Cool slightly. Combine beef, steak seasoning, olive oil, tomatoes, mushrooms and potatoes in a large bowl; toss. Alternately thread beef and vegetables onto metal skewers. Place kebabs on grill over medium, ash-covered coals. Grill 9 to 12 minutes for medium-rare to medium doneness (or 8 to 10 minutes over medium heat on preheated gas grill), turning once and brushing with sauce during last 5 minutes. Meanwhile, in a small saucepan, combine butter, rosemary, parsley and garlic. Melt mixture over low heat. Brush kebabs with sauce during grilling. Garnish with additional rosemary and parsley before serving.

Per serving: 263 calories, 23 grams protein, 13 grams fat (45% calories from fat), 5.7 grams saturated fat, 13 grams carbohydrate, 71 milligrams cholesterol, 637 milligrams sodium, 2 grams fiber.

Monday: Kids

What kid doesn’t like MEATBALL SUBS? Heat 16 refrigerated or frozen (thawed) meatballs in marinara sauce. Spoon onto toasted submarine rolls. Top with shredded part-skim mozzarella cheese and serve with GREEN BEANS. For dessert, make some chocolate pudding with 1% milk.

Shopping List

refrigerated or frozen meatballs, marinara sauce, submarine rolls, shredded part-skim mozzarella cheese, green beans, chocolate pudding mix, 1% milk.

Tuesday: Heat and Eat

For a quick dinner before a night of scary happenings, try GRILLED BEEF SALAD: Slice 1 pound leftover steak into bite-size pieces. In a large bowl, combine steak, 1 package mixed greens, 1 diced avocado and 10 ounces halved grape tomatoes. Toss with balsamic vinaigrette to taste.

Serve with SUCCOTASH and BREADSTICKS. HALLOWEEN COOKIES are dessert.

Shopping List

packaged mixed greens, avocado, grape tomatoes, balsamic vinaigrette, succotash, breadsticks, Halloween cookies.

Wednesday: Express

Make a quick dinner tonight with FROZEN POT PIES, just like we did one night recently. Look for a brand with low sodium and high fiber. Add a packaged ITALIAN SALAD. For dessert, munch on some leftover Halloween cookies.

Shopping List

turkey or chicken frozen pot pies, packaged Italian salad.

Thursday: Budget

It's easy and inexpensive to prepare, so LENTIL SOUP is a perfect entree. Serve it with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Try PEARS for dessert.

Shopping List

unsalted chicken broth, beer (if desired), dried lentils, carrots, celery, onion, fully cooked smoked low-fat kielbasa sausage, dried or fresh basil, bay leaves, pepper, Parmesan cheese, romaine, whole-grain rolls, pears.

LENTIL SOUP

Servings: makes about 8 cups

Prep time: 10 minutes

Cook time: about 50 minutes

  • 3 1/2 cups unsalted chicken broth
  • 1/4 cup water
  • 12 ounces beer or 1 1/2 cups additional chicken broth
  • 1 cup dried lentils
  • 1 cup sliced carrots
  • 2 ribs celery, sliced
  • 1 medium onion, chopped
  • 1 fully cooked smoked low-fat kielbasa sausage (about 3 ounces), thinly sliced
  • 2 teaspoons dried or 2 tablespoons chopped fresh basil
  • 1 bay leaf
  • 1/4 teaspoon pepper
  • 2 tablespoons freshly grated Parmesan cheese

In a large pot, combine broth, water, beer (if desired) and lentils; bring to a boil. Reduce heat to low; cover and simmer, stirring occasionally, for 20 to 25 minutes or until lentils are tender but not mushy. Stir in carrots, celery, onion, sausage, basil, bay leaf and pepper; bring to a boil. Reduce heat to low; cover and simmer, stirring occasionally, for 20 minutes. Remove bay leaf. Sprinkle each serving with cheese; serve.

Per cup: 152 calories, 10 grams protein, 1 gram fat (7% calories from fat), 0.5 gram saturated fat, 23 grams carbohydrate, 7 milligrams cholesterol, 179 milligrams sodium, 4 grams fiber.

Friday: Meatless

Skip meat for GRILLED PORTOBELLO QUESADILLAS: Brush one side of 8 whole-grain tortillas with olive oil. Place leftover portobello mushrooms on 4 of the tortillas (oiled side out). Sprinkle with grated pepper jack cheese. Top with 4 more tortillas, oiled side out. Grill 1 to 3 minutes per side or until cheese is melted and tortillas are crisp. Cut into wedges.

Serve with this AVOCADO SALAD: Cut the kernels off 3 ears cooked fresh corn (or use frozen). In a medium bowl, toss with 1 diced avocado, 2 thinly sliced green onions, 1 tablespoon olive oil and coarse salt and pepper to taste.

Scoop a little STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

whole-grain tortillas, olive oil, pepper jack cheese, fresh or frozen corn, avocado, green onions, coarse salt, pepper, strawberry ice cream.

Saturday: Easy Entertaining

Make your guests feel special with SHRIMP AND PASTA WITH “ALFREDO” SAUCE on the menu. Add a BOSTON LETTUCE SALAD and a BAGUETTE. Top leftover ICE CREAM with warm FUDGE SAUCE for dessert.

Shopping List

thin spaghetti, uncooked shrimp, packaged fresh spinach, whole milk, Parmesan cheese, garlic powder, crushed red pepper, butter, soft creamy Swiss cheese (such as Laughing Cow), Boston lettuce, baguette, fudge sauce.

SHRIMP AND PASTA WITH "ALFREDO" SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta, shrimp and asparagus

  • 1 pound thin spaghetti
  • 1 pound uncooked shrimp, shelled, deveined and tails removed
  • 1 (5- or 6-ounce) package fresh spinach
  • 1/2 cup whole milk
  • 2 tablespoons freshly grated Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper (or more to taste)
  • 1 teaspoon butter
  • 2 ounces (3 wedges) soft creamy Swiss cheese (such as Laughing Cow)

Cook spaghetti according to directions, adding shrimp the last 3 minutes of cooking. Drain spaghetti over spinach in colander; return to pot. Meanwhile, in a small bowl, combine milk, Parmesan cheese, garlic powder, red pepper, butter and soft cheese. Add mixture to pot of drained pasta. Cover and cook on low, stirring often, 3 to 5 minutes or until cheese melts and sauce has thickened slightly; serve.

Per serving: 394 calories, 28 grams protein, 5 grams fat (10% calories from fat), 1.8 grams saturated fat, 59 grams carbohydrate, 132 milligrams cholesterol, 288 milligrams sodium, 2 grams fiber.

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.

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