health

7 Day Menu Planner for November 05, 2023

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

Sunday: Family

Gather the family for SPICY PORTUGUESE BEEF KEBABS on family day. Cut beef top sirloin steak (1 1/4 inch thick) into 1 1/4-inch pieces. In a medium bowl, combine 2 tablespoons chopped fresh cilantro, 2 tablespoons olive oil, 2 teaspoons hot pepper sauce, 1 teaspoon minced garlic and 1/4 to 1/2 teaspoon crushed red pepper (optional). Add beef; toss. Cut 1 large red bell pepper into 1-inch square pieces. Alternately thread beef and bell pepper pieces onto 6 10-inch skewers. Place kebabs on grill over medium ash-covered coals. Grill, covered, 8 to 10 minutes (9 to 11 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning once. Season with coarse salt to taste.

Serve over BROWN RICE. Add STEAMED FRESH GREEN BEANS along with DINNER ROLLS. Buy a CARROT CAKE for dessert.

Plan

Buy enough beef for Monday and save enough cake for Tuesday.

Shopping List

beef top sirloin steak, cilantro, olive oil, hot pepper sauce, garlic, crushed red pepper, red bell pepper, coarse salt, brown rice, fresh green beans, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the beef leftovers for hefty ITALIAN BEEF SANDWICHES: Place 4 split hoagie buns on a cookie sheet and brush lightly with Italian salad dressing. Broil 1 to 2 minutes. In a small skillet over medium heat, pour 3 tablespoons of the salad dressing over 8 ounces thinly sliced beef and brush to coat; heat 2 minutes. Divide meat mixture among bottoms of buns. Add roasted red pepper strips, sliced artichoke hearts and sliced part-skim mozzarella cheese. Broil 2 or 3 minutes or until cheese is melted. Add tops and cut sandwiches in half.

Serve with a MIXED GREEN SALAD. PEARS are dessert.

Shopping List

hoagie buns, Italian salad dressing, roasted red peppers, artichoke hearts, sliced part-skim mozzarella cheese, mixed greens, pears.

Tuesday: Meatless

For a meatless meal, try flavor- and fiber-packed MOROCCAN VEGETABLE STEW WITH COUSCOUS. Serve with SLICED CUCUMBERS in plain yogurt. Add FLATBREAD. Leftover CAKE is waiting for dessert.

Shopping List

canola oil, zucchini, onion, carrots, garlic, unsalted vegetable broth, ground ginger, cumin, coriander, coarse salt, cinnamon, pepper, canned reduced-sodium chickpeas, canned stewed tomatoes, couscous, cucumbers, plain yogurt, flatbread.

MOROCCAN VEGETABLE STEW WITH COUSCOUS

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes plus couscous

  • 1 tablespoon canola oil
  • 2 medium zucchini, coarsely chopped
  • 1 medium onion, chopped
  • 1 large carrot, chopped
  • 1 tablespoon minced garlic
  • 1 cup unsalted vegetable broth
  • 1 1/2 teaspoons ground ginger
  • 1 1/2 teaspoons cumin
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon pepper
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 (14 1/2-ounce) can stewed tomatoes, with liquid
  • 1 1/2 cups water or additional unsalted vegetable broth
  • 1 cup couscous

Heat oil in a large nonstick skillet on medium-high. Add zucchini, onion, carrot and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, cinnamon, pepper, chickpeas and tomatoes with liquid; bring to a boil. Cover, reduce heat to low and simmer, stirring occasionally, 8 minutes or until vegetables are softened. Meanwhile, bring water (or broth) to a boil in medium pot. Remove from heat; add couscous. Cover and let stand 5 minutes. Fluff with fork. Serve stew over couscous.

Per serving: 293 calories, 12 grams protein, 5 grams fat (14% calories from fat), 0.3 gram saturated fat, 51 grams carbohydrate, no cholesterol, 707 milligrams sodium, 9 grams fiber.

Wednesday: Express

Make it quick tonight with CHILI-CHEESE PIEROGIES. In a 9-by-9-inch baking dish, combine any flavor (16.9-ounce) package frozen pierogies and 1/2 cup water. Cover and microwave on high (100% power) 5 minutes; mix well and drain. Spoon 1 (15-ounce) can turkey chili over pierogies. Cover and microwave on high 5 minutes or until hot. Sprinkle with shredded 50% reduced-fat cheddar cheese and let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve.

Add a packaged GREEN SALAD and CRUSTY BREAD. Enjoy some crunchy APPLE SLICES for dessert.

Plan

To save time, assemble Thursday's Baked Spaghetti tonight.

Shopping List

frozen pierogies, canned turkey chili, shredded 50% reduced-fat cheddar cheese, green onions, packaged green salad, crusty bread, apples.

Thursday: Kids

BAKED SPAGHETTI'S mild flavor is totally kid-friendly. Serve with a chopped LETTUCE SALAD and add GARLIC TOAST. ORANGE SECTIONS are dessert.

Tip

BAKED SPAGHETTI'S mild flavor is totally kid-friendly. Serve with a chopped LETTUCE SALAD and add GARLIC TOAST. ORANGE SECTIONS are dessert.

Shopping List

spaghetti, butter, cooking spray, reduced-fat cottage cheese, Parmesan cheese, red pasta sauce with meat, shredded part-skim mozzarella cheese, lettuce, garlic toast, oranges.

BAKED SPAGHETTI

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 45 minutes, plus spaghetti; standing time: 10 minutes

  • 8 ounces spaghetti
  • 1 tablespoon butter
  • 1 (24-ounce) carton reduced-fat cottage cheese
  • 3/4 cup freshly grated Parmesan cheese, divided
  • 3 cups red pasta sauce with meat
  • 4 ounces shredded part-skim mozzarella cheese (1 cup)

Heat oven to 400 degrees. Cook spaghetti according to directions; drain and mix with butter to coat. Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange spaghetti in an even layer in dish. Spread cottage cheese over spaghetti. Sprinkle with 1/4 cup Parmesan cheese. Heat pasta sauce until bubbly. Spoon sauce over cheeses. Top with mozzarella cheese and remaining Parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove cover and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving.

Per serving: 307 calories, 20 grams protein, 10 grams fat (30% calories from fat), 4.6 grams saturated fat, 34 grams carbohydrate, 30 milligrams cholesterol, 851 milligrams sodium, 2 grams fiber.

Friday: Budget

CHICKEN AND VEGETABLE UDON SOUP is easy on the budget. Serve with SESAME BREADSTICKS. Add ASIAN PEARS for dessert.

Shopping List

Japanese-style udon noodles, canola oil, garlic, fresh ginger, chicken strips, unsalted chicken stock, carrots, less-sodium soy sauce, coarse salt, fresh snow peas, sliced fresh mushrooms, green onions, sesame breadsticks, Asian pears.

CHICKEN AND VEGETABLE UDON SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 7 ounces Japanese-style udon noodles
  • 1 tablespoon canola oil
  • 1 teaspoon minced garlic
  • 1 teaspoon minced fresh ginger
  • 8 ounces chicken strips, cut into bite-size pieces
  • 4 cups unsalted chicken stock or broth
  • 1 cup diced carrots
  • 2 tablespoons less-sodium soy sauce
  • 1/4 teaspoon coarse salt
  • 1 1/2 cups julienned fresh snow peas
  • 1/2 cup sliced fresh mushrooms
  • 2 tablespoons thinly sliced green onions

Cook noodles as directed on package. Drain well. Meanwhile, heat oil in large saucepan on medium-high heat. Add garlic and ginger; cook for 1 minute or until fragrant. Add chicken; cook 3 to 5 minutes or until chicken is no longer pink. Add stock, carrots, soy sauce and salt. Bring to a boil. Reduce heat and simmer for 5 minutes or until carrots are tender-crisp. Stir in snow peas and mushrooms; cook for 2 minutes or until snow peas are tender-crisp. Divide noodles into 6 soup bowls. Ladle soup into each bowl and garnish with green onions.

Per serving: 218 calories, 15 grams protein, 4 grams fat (19% calories from fat), 0.4 gram saturated fat, 28 grams carbohydrate, 28 grams cholesterol, 710 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Everyone enjoyed this easy FLOUNDER WITH PESTO entree. Heat oven to 400 degrees. Place 4 flounder fillets (4 to 6 ounces each), skin side down, on waxed paper. Divide 4 teaspoons basil pesto and spread on each fillet; sprinkle with 1/4 teaspoon coarse salt. Starting at narrow end, roll fillets jelly-roll style. Place roll-ups seam side down in an 8-by-8-inch glass baking dish. Pour 1/4 cup dry white wine (or unsalted chicken broth) over fillets and top with 4 chopped, seeded plum tomatoes. Cover and bake 18 to 20 minutes or until fish is opaque throughout. Sprinkle with chopped fresh parsley and serve with ORZO tossed with additional pesto.

Add STEAMED CARROTS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. Dessert is easy when you serve SORBET and BUTTER COOKIES.

Shopping List

flounder fillets, pesto, coarse salt, dry white wine or unsalted chicken broth, plum tomatoes, fresh parsley, orzo, carrots, Boston lettuce, sourdough bread, sorbet, butter cookies.

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.

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