health

7 Day Menu Planner for January 14, 2024

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

Sunday: Family

Make a winner, MARINATED FLANK STEAK, for the family: Mix 1/4 cup of your favorite marinade with 1 teaspoon minced garlic and 1/4 teaspoon coarse ground black pepper in a resealable plastic bag; add 1 1/2 pounds flank steak and turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. When ready to grill, remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Carve steak across the grain into slices.

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Add oven-baked POTATO WEDGES, steamed fresh SNOW PEAS and SOURDOUGH BREAD. For dessert, STRAWBERRY ICE CREAM is a sweet treat.

Plan

Save enough steak for Monday; save enough ice cream for Tuesday.

Shopping List

favorite marinade, garlic, coarsely ground black pepper, flank steak, potatoes, fresh snow peas, sourdough bread, strawberry ice cream.

Monday: Heat and Eat

Add some extra pennies to your purse when you serve STUFFED BAKED POTATOES with beef and gravy tonight. Chop the leftover steak and add to brown gravy. Heat and top split baked potatoes with the mixture. Serve with MIXED VEGETABLES (from frozen) and WHOLE-GRAIN ROLLS. ORANGE SECTIONS make an easy dessert.

Shopping List

potatoes to bake, brown gravy, frozen mixed vegetables, whole-grain rolls, oranges.

Tuesday: Express

Deli TUNA SALAD SANDWICHES make a quick meal: Spread the tuna mixture on whole-grain toast; add lettuce and sliced tomatoes.

Serve with CHICKEN NOODLE SOUP. Leftover ICE CREAM is a fine dessert.

Shopping List

deli tuna salad, whole-grain bread, lettuce, tomatoes, chicken noodle soup.

Wednesday: Kids

This CHICKPEA AND SWISS CHARD CHILI will introduce the kids’ taste buds to a new flavor. Serve with CELERY STICKS with HUMMUS DIP and CRUSTY ROLLS. GINGERSNAPS and SLICED APPLES are a crunchy dessert.

Shopping List

bacon, onion, baby carrots, garlic, coarse salt, pepper, canned crushed tomatoes, unsalted chicken stock or broth, canned reduced-sodium chickpeas, Swiss chard, canned chipotles in adobo sauce, shredded Monterey jack cheese, celery, hummus, crusty rolls, gingersnaps, apples.

CHICKPEA AND SWISS CHARD CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 6 slices bacon, chopped
  • 1 large onion, chopped
  • 1/2 cup halved baby carrots
  • 2 cloves garlic, thinly sliced
  • Coarse salt and freshly ground pepper to taste
  • 1 (28-ounce) can crushed tomatoes
  • 2 cups unsalted chicken stock or broth
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 pound Swiss chard, leaves and stems chopped
  • 3 chipotles in adobo sauce, minced
  • Shredded Monterey jack cheese for garnish

In a Dutch oven, cook bacon 7 minutes on medium-high, stirring occasionally until the fat is rendered. Add onion, carrots, garlic, salt and pepper; cook 8 to 10 minutes. Add tomatoes, stock, chickpeas, chard and chipotles; bring to a boil. Simmer on medium-low 10 minutes or until chili is thickened and chard is wilted and just tender. Garnish with cheese. (Adapted from Food and Wine magazine.)

Per serving: 263 calories, 14 grams protein, 5 grams fat (16% calories from fat), 1.5 grams saturated fat, 42 grams carbohydrate, 8 milligrams cholesterol, 855 milligrams sodium, 13 grams fiber.

Thursday: Meatless

It's beautiful and delicious and contains no meat, so STUFFED SPAGHETTI SQUASH WITH PECANS, KALE and DRIED CRANBERRIES will please everyone. Serve it with canned BLACK BEANS with added DICED RED ONION, MIXED GREENS and BRAN MUFFINS. Make BUTTERSCOTCH PUDDING with 1% milk for dessert.

Plan

Prepare enough pudding for Friday.

Shopping List

spaghetti squash, olive oil, onion, garlic, kale or spinach, pecan halves, dried cranberries, fresh sage leaves (if desired), coarse salt, pepper, balsamic vinegar, maple syrup, black beans, red onion, mixed greens, bran muffins, butterscotch pudding mix, 1% milk.

STUFFED SPAGHETTI SQUASH WITH PECANS, KALE AND DRIED CRANBERRIES

Servings: makes 2 servings (see NOTE)

Prep time: 20 minutes

Cook time: less than 20 minutes

  • 1 spaghetti squash (2 to 2 1/2 pounds)
  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 3 cloves garlic, roughly chopped
  • 2 heaping handfuls chopped kale or spinach
  • 1/4 cup pecan halves
  • 1/4 cup dried cranberries
  • 4 to 5 fresh sage leaves, torn (if desired)
  • 1/4 teaspoon coarse salt, plus more to taste
  • 1/4 teaspoon freshly ground pepper, plus more to taste
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons maple syrup, plus more to taste

Cut squash in half lengthwise; scoop out and discard seeds. Slice a sliver off each bottom, creating a flat surface. Microwave 6 minutes per pound, cut side down in baking dish. Let stand 3 minutes; drain. Meanwhile, heat oil in a large nonstick skillet on medium-high. Add onions; cook 2 to 3 minutes. Lower heat to medium. Add garlic; cook 2 to 3 minutes, until fragrant and golden. Add kale, pecans and dried cranberries; continue stirring, lowering heat if necessary, until kale is wilted. Stir in sage, salt and pepper. Add vinegar and syrup. Turn heat off. Unravel and fluff the squash strands with a fork. Sprinkle each half with a generous pinch of salt and pepper, a drizzle of oil and the syrup (about a teaspoon each); toss the strands well with the fork. Divide the filling between the two shells, using a fork, gently mixing it in with the strands, mounding it up high. Taste; adjust salt and syrup.

NOTE: Double the ingredients for more servings.

Per serving: 312 calories, 4 grams protein, 17 grams fat (45% calories from fat), 1.9 grams saturated fat, 42 grams carbohydrate, no cholesterol, 277 milligrams sodium, 6 grams fiber.

Friday: Budget

SAVORY BEET AND GOAT CHEESE TART just might become a new favorite. Serve it with a SPINACH SALAD WITH HARD-BOILED EGG SLICES. Add leftover BUTTERSCOTCH PUDDING for dessert.

Shopping List

olive oil, onion, refrigerated pie crust, jar sliced pickled beets, herb-and-garlic-flavored goat cheese, dried or fresh thyme, fresh spinach, eggs.

SAVORY BEET AND GOAT CHEESE TART

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 tablespoon olive oil
  • 1 large onion, thinly sliced (about 2 cups)
  • 1 refrigerated pie crust (from a 15-ounce package)
  • 1 (16-ounce) jar sliced pickled beets, well-drained
  • 1 (8-ounce) package herb-and-garlic-flavored goat cheese
  • 1 teaspoon dried thyme (or 2 tablespoons chopped fresh)

Heat oven to 450 degrees. In a large nonstick skillet, heat oil on medium-high. Add onion; cook and stir 15 minutes or until golden brown. Remove from heat. Unroll crust and place on ungreased baking sheet. Spread onions evenly over crust, leaving a 1-inch border. Arrange beets over onions and dot with goat cheese. Sprinkle with thyme. Fold about 2 inches of pastry edge over beets, crimping edges to fit. (Center will be uncovered.) Bake 20 minutes or until crust is golden. Slice into wedges and serve.

Per serving: 249 calories, 7 grams protein, 15 grams fat (52% calories from fat), 7 grams saturated fat, 25 grams carbohydrate, 36 milligrams cholesterol, 286 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Expect rave reviews when you serve your guests FISH FILLETS WITH LEMON CAPER SAUCE. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Sprinkle 6-ounce tilapia (or sole or flounder) fillets with coarse salt and pepper to taste. Place fish in pan; cook 3 minutes on each side or until fish is opaque throughout. Remove fish from pan and cover to keep warm. Melt 1 teaspoon butter in pan. Add 1 minced clove garlic; cook 1 minute or until lightly browned. Add 3/4 cup unsalted chicken broth, scraping pan to loosen browned bits. Bring to a boil; cook until reduced to 1/4 cup (about 6 minutes). Stir in 2 tablespoons capers and 1 tablespoon lemon juice; cook 3 minutes or until sauce is slightly thickened. Remove from heat; stir in 1 tablespoon minced flat-leaf parsley. Serve immediately.

Add QUINOA PILAF (from mix), STEAMED FRESH BROCCOLI, a BOSTON LETTUCE SALAD and a BAGUETTE. CHEESECAKE with BLUEBERRIES is a perfect dessert.

Shopping List

olive oil, tilapia (or sole or flounder), coarse salt, pepper, butter, garlic, unsalted chicken broth, capers, lemon, flat-leaf parsley, quinoa pilaf mix, fresh broccoli, Boston lettuce, baguette, cheesecake, blueberries.

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7 Day Menu Planner for January 07, 2024

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

Sunday: Family

Gather the family and splurge for a juicy LEG OF LAMB. Serve it with SEASONED COUSCOUS: Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup fresh parsley, fresh mint to taste and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and peeled and seeded chopped cucumber. Toss and serve.

Add STIR-FRIED KALE and FLATBREAD. Buy a PEACH CRISP for dessert.

Tip

Gather the family and splurge for a juicy LEG OF LAMB. Serve it with SEASONED COUSCOUS: Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup fresh parsley, fresh mint to taste and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and peeled and seeded chopped cucumber. Toss and serve.

Add STIR-FRIED KALE and FLATBREAD. Buy a PEACH CRISP for dessert.

Plan

Save enough lamb and crisp for Monday.

Shopping List

bone-in leg of lamb, garlic, olive oil, dried oregano, dried thyme, coarse salt, pepper, couscous, cider vinegar, fresh parsley, fresh mint, tomato, cucumber, fresh kale, flatbread, peach crisp.

LEG OF LAMB

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 1 hour 15 minutes; standing time: 15 minutes

  • 1 (4- to 5-pound) well-trimmed, bone-in leg of lamb
  • 3 cloves garlic, sliced
  • 1 1/2 teaspoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Coarse salt
  • Freshly ground pepper
  • 3/4 cup water

Heat oven to 350 degrees. Make short deep slits all over the lamb and fill with garlic slices. Rub lamb with oil and sprinkle with oregano, thyme, salt and pepper. Place on rack in shallow roasting pan. Roast 1 hour. Add water to pan and roast another 15 to 20 minutes or until internal temperature reaches 145 degrees for medium-rare. Transfer to serving platter, tent with foil and let stand 15 minutes. Meanwhile, de-fat pan juices. Discard fat and reheat juices. Carve roast and serve with pan juices.

Per serving: 165 calories, 26 grams protein, 6 grams fat (33% calories from fat), 2 grams saturated fat, 1 gram carbohydrate, 80 milligrams cholesterol, 77 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover lamb in TEX-MEX LAMB ENCHILADAS: Heat oven to 350 degrees. In a nonstick skillet, cook 1 clove minced garlic, 1/2 cup chopped green bell pepper and 1/4 cup chopped celery for 5 minutes or until softened. Add 2 cups chopped cooked (leftover) lamb and cook 3 minutes or until hot. Soften 8 (6-inch) flour tortillas according to directions. Spoon lamb mixture into center of tortillas and roll. Place seam side down in a 7-by-11-inch baking dish coated with cooking spray. Top with 2 cups salsa. Cover tightly with foil. Bake 20 minutes. Uncover and top with 1/2 cup shredded Mexican-blend cheese and bake 5 minutes or until cheese melts. Garnish with reduced-fat sour cream and sliced green onions.

Serve with BROWN RICE and SLICED AVOCADOS. Warm the leftover CRISP for dessert.

Plan

Cook enough rice for Tuesday.

Shopping List

garlic, green bell pepper, celery, flour tortillas, cooking spray, salsa, shredded Mexican-blend cheese, reduced-fat sour cream, green onions, brown rice, avocados.

Tuesday: Meatless

Warm up with a big bowl of VEGETABLE BEAN CHILI tonight. Serve the chili over leftover RICE. Garnish with chopped jalapeno peppers.

Add crisp MIXED GREENS and CHEESE TOAST. Fresh PINEAPPLE CHUNKS topped with shredded coconut make a good dessert.

Plan

Save enough coconut for Thursday.

Shopping List

canola oil, onion, garlic, chili powder, red and green bell peppers, zucchini, yellow squash, dried oregano, cayenne pepper, canned diced fire-roasted tomatoes, canned corn with peppers and onions, black beans, coarse salt, reduced-fat sour cream, shredded 50% light cheddar cheese, jalapeno peppers, mixed greens, cheese, bread, fresh pineapple, shredded coconut.

VEGETABLE BEAN CHILI

Servings: makes 8 servings

Prep time: 25 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 teaspoon minced garlic
  • 2 to 4 tablespoons chili powder
  • 1 medium red bell pepper, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium zucchini, chopped
  • 1 medium yellow squash, chopped
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1 (14 1/2-ounce) can diced fire-roasted tomatoes, with liquid
  • 1 (11-ounce) can corn with peppers and onions, drained
  • 3 cups cooked black beans
  • 1/4 teaspoon coarse salt
  • Reduced-fat sour cream for garnish
  • Shredded 50% light cheddar cheese for garnish

Heat oil in a Dutch oven over medium. Add onion, garlic and chili powder; cook 5 minutes or until onions are softened. Add red and green peppers; cook 7 minutes until all vegetables are softened. Add both squashes, oregano and cayenne pepper and cook 5 minutes. Add tomatoes; cook 10 minutes. Stir in corn, beans and salt; cook 5 minutes or until thoroughly heated.

Per serving: 182 calories, 9 grams protein, 3 grams fat (13% calories from fat), 0.3 gram saturated fat, 32 grams carbohydrate, no cholesterol, 331 milligrams sodium, 9 grams fiber.

Wednesday: Budget

Count the savings when you serve ORZO PILAF for dinner: Cook 1 1/4 cups (about 8 ounces) orzo according to directions. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1/2 cup chopped onion, 2 cloves minced garlic, 2 teaspoons peeled, finely chopped fresh ginger; cook 5 minutes or until softened. Stir in 1 (10-ounce) package frozen tiny green peas (thawed), 1/4 teaspoon coarse salt, 1/4 teaspoon pepper and 1/2 cup unsalted chicken broth. Bring to a boil. Stir in cooked orzo; reduce heat to medium-low and cook 3 minutes or until heated through. Stir in 1 tablespoon butter, 2 tablespoons fresh lemon juice and 1/2 cup packed chopped fresh mint leaves; toss and serve.

Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. CHOCOLATE ICE CREAM is an easy dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

orzo pasta, olive oil, onion, garlic, fresh ginger, frozen tiny green peas, coarse salt, pepper, unsalted chicken broth, butter, lemon, fresh mint, Bibb lettuce, whole-grain rolls, chocolate ice cream.

Thursday: Kids

Let the kids have fun with WIENERWICHES: Heat oven to 375 degrees. Toast 4 split whole-grain hamburger buns 3 to 4 minutes in the oven. Form 4 lowest-fat lowest-sodium hot dogs into circles by partially slicing through hot dogs every 1/2 inch. Secure ends of circles with wooden picks. Boil 2 to 4 minutes or until thoroughly heated. Meanwhile, heat 1/2 cup canned vegetarian baked beans. Place hot dogs on buns, remove toothpicks and spoon beans into center of dogs. Smear with mustard if desired and add top buns.

Serve with deli CARROT RAISIN SALAD and baked OVEN FRIES (from frozen). Leftover CHOCOLATE ICE CREAM sprinkled with leftover coconut is good for dessert.

Plan

Buy enough carrot salad for Friday.

Shopping List

whole-grain hamburger buns, lowest-fat lowest-sodium hot dogs, canned vegetarian baked beans, mustard (if desired), deli carrot raisin salad, frozen oven fries.

Friday: Express

Make ARTICHOKE, FETA CHEESE AND TOMATO SANDWICHES for a quick meal. Cut focaccia bread into sandwich-sized pieces. Top with sliced marinated artichokes, sliced tomatoes, crumbled feta cheese and lettuce. Serve with leftover CARROT SALAD. PEARS are your dessert.

Shopping List

focaccia bread, marinated artichokes, tomatoes, crumbled feta cheese, lettuce, pears.

Saturday: Easy Entertaining

Invite guests for easy SOY ROAST CHICKEN.. Serve over WHITE RICE and add GREEN BEANS on the side. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

whole chicken, coarse salt, sweet chili sauce, garlic, sesame seeds, soy sauce, green onions, white rice, green beans, mixed greens, whole-grain rolls, fruit tarts.

SOY ROAST CHICKEN

Servings: makes 4 servings

Prep time: 15 minutes, plus 30 minutes for salting

Cook time: about 1 hour

  • 1 whole chicken (about 4 pounds; remove giblets, pat dry and sprinkle with coarse salt 30 minutes before baking)
  • 1/4 cup sweet chili sauce
  • 3 cloves garlic, minced
  • 2 teaspoons sesame seeds
  • 1/4 cup soy sauce
  • Additional coarse salt to taste
  • 3 green onion tops, sliced into rings

Heat oven to 425 degrees. Place chicken on a sheet pan, baking dish or cast-iron skillet. Combine chili sauce, garlic and sesame seeds in a small bowl. Use a pastry brush to dab soy sauce all over chicken. (Try to get as much sauce as you can on the chicken; some will run off.) Roast 30 minutes. Brush with half the sweet chili mixture. Reduce oven temperature to 375 degrees; roast for 15 minutes. Brush with the rest of the sweet chili mixture; roast 15 minutes more or until thermometer registers 165 degrees in thigh, not touching the bone. Let chicken stand 5 minutes before serving. Garnish with green onions. (Adapted from "Cooking Smarter," Jeremy Scheck, Harvest Publishing.)

Per serving: 290 calories, 47 grams protein, 7 grams fat (22% calories from fat), 1.6 grams saturated fat, 5 grams carbohydrate, 150 milligrams cholesterol, 440 milligrams sodium, no fiber.

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7 Day Menu Planner for December 31, 2023

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

Sunday: Family

Make the day special and serve ROAST PORK LOIN WITH PINE NUT STUFFING. Serve the juicy pork roast with aromatic BASMATI RICE. Add a RED-TIPPED LETTUCE SALAD and NAAN. Slice ANGEL FOOD CAKE for dessert and top it with a dab of STRAWBERRY ICE CREAM.

Plan

Save enough pork, rice and cake for Monday. Save enough ice cream for Tuesday.

Shopping List

canola oil, onion, frozen chopped spinach, bread (for crumbs), canned diced pears, pine nuts, coarse salt, dried sage, pepper, dried thyme, boneless pork loin roast, basmati rice, red-tipped lettuce, naan, angel food cake, strawberry ice cream.

ROASTED PORK LOIN WITH PINE NUT STUFFING

Servings: makes 15 servings

Prep time: 25 minutes

Cook time: about 2 hours (20 minutes per pound); standing time: 10 minutes

  • 1 teaspoon canola oil
  • 1/4 cup finely chopped onion
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 3/4 cup soft breadcrumbs
  • 1 (15-ounce) can diced pears, drained
  • 1/2 cup toasted pine nuts
  • 1/4 teaspoon coarse salt, plus more to taste
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon freshly ground pepper
  • 1/4 teaspoon dried thyme
  • 1 (4-pound) well-trimmed boneless pork loin roast

Heat oven to 325 degrees. In a large nonstick skillet, heat oil on medium. Add onion and cook 3 to 5 minutes or until softened. Remove from heat; stir in spinach, breadcrumbs, pears, pine nuts, 1/4 teaspoon salt, sage, pepper and thyme. Set aside. Cut a pocket lengthwise in roast to 1/2 inch of ends and uncut side. Spoon stuffing into pocket; tie securely with heavy string. Season with additional salt and pepper to taste. Place on rack in large roasting pan. Bake 2 hours or until internal temperature reaches 145 degrees. Remove from oven; cover and let stand 10 minutes before slicing.

Per serving: 224 calories, 26 grams protein, 11 grams fat (43% calories from fat), 3.3 grams saturated fat, 6 grams carbohydrate, 68 milligrams cholesterol, 107 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Slice and warm the leftover PORK. Toss cooked tiny GREEN PEAS (from frozen) with warmed leftover RICE and stir in chopped fresh mint. Add WHOLE-GRAIN ROLLS. Spoon PEACHES over leftover CAKE for dessert.

Shopping List

frozen tiny green peas, fresh mint, whole-grain rolls, peaches.

Tuesday: Express

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups chopped cooked chicken (from a rotisserie chicken or other cooked chicken) and 2 cups tabbouleh from the deli. Toss them both with a sunflower ranch salad kit using half the salad dressing. Serve with CRUSTY ROLLS. Scoop leftover ICE CREAM for dessert.

Tip

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups chopped cooked chicken (from a rotisserie chicken or other cooked chicken) and 2 cups tabbouleh from the deli. Toss them both with a sunflower ranch salad kit using half the salad dressing. Serve with CRUSTY ROLLS. Scoop leftover ICE CREAM for dessert.

Shopping List

cooked chicken, deli tabbouleh, sunflower ranch salad kit, crusty rolls.

Wednesday: Budget

For an easy budget meal, ITALIAN WHITE BEANS WITH CHICKEN has a good flavor. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon chopped fresh basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot.

Serve with MIXED GREENS and GARLIC BREAD. FRESH PEARS are dessert.

Tip

For an easy budget meal, ITALIAN WHITE BEANS WITH CHICKEN has a good flavor. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon chopped fresh basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot.

Serve with MIXED GREENS and GARLIC BREAD. FRESH PEARS are dessert.

Shopping List

olive oil, fresh basil, garlic, rotisserie chicken, oil-packed sun-dried tomatoes, sliced black olives, canned reduced-sodium white beans, mixed greens, garlic bread, fresh pears.

Thursday: Meatless

You don't need meat to fill up when you have MOM'S LENTILS. Serve with MIXED GREENS and SOURDOUGH BREAD. PLUMS are a simple dessert.

Shopping List

extra-virgin olive oil, carrots, shallot, bok choy, garlic, green or French lentils, unsalted vegetable stock (if desired), cumin, coarse salt, pepper, white rice, eggs, mixed greens, sourdough bread, plums.

MOM’S LENTILS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 2 tablespoons extra-virgin olive oil
  • 3 carrots, diced
  • 1 shallot, minced
  • 1 head bok choy, chopped
  • 2 cloves garlic, minced
  • 1 cup green or French lentils, washed and drained
  • 2 to 3 cups unsalted vegetable stock (or water)
  • 1/2 teaspoon cumin
  • Coarse salt and freshly ground black pepper to taste
  • 3 cups cooked white rice, hot
  • 4 eggs, cooked sunny side up

Heat oil in medium pot over medium heat. Add carrots, shallot, bok choy and garlic; cook 8 minutes or until aromatic. Add lentils and enough stock to fully cover the lentils. Add the cumin and season with salt and pepper. Bring to a boil; reduce heat to medium-low. Simmer, covered, 20 minutes or until lentils are soft. Divide rice among plates, spoon lentils over rice and top with an egg on each plate. (Adapted from "Cooking Smarter," Jeremy Scheck, Harvest Publishing.)

Per serving: 508 calories, 24 grams protein, 13 grams fat (22% calories from fat), 2.7 grams saturated fat, 75 grams carbohydrate, 186 milligrams cholesterol, 287 milligrams sodium, 8 grams fiber.

Friday: Kids

HAM AND CHEESE MELT will satisfy kids and adults, too. Spread one side of 8 slices multigrain bread with 1/2 teaspoon softened butter. Place 4 slices bread, buttered side down, on griddle. On top of each, layer 1 thin slice Provolone cheese, 1 well-drained pineapple ring and 1 thin slice ham. Add second slices of bread, buttered side up. Cook over medium heat 3 to 4 minutes per side or until bread is toasted and cheese is melted.

Serve with OVEN FRIES (from frozen). Dip APPLE SLICES in vanilla yogurt for dessert.

Shopping List

multigrain bread, butter, Provolone cheese, pineapple rings, sliced ham, frozen oven fries, apples, vanilla yogurt.

Saturday: Easy Entertaining

Invite guests for simple and delicious SEARED SHRIMP WITH PEAS AND YELLOW RICE. Serve with a ROMAINE SALAD and a BAGUETTE. BREAD PUDDING is dessert.

Shopping List

canola oil, medium shelled and deveined shrimp, butter, yellow rice mix, frozen green peas, green onion, lemons, romaine, baguette, bread pudding.

SEARED SHRIMP WITH PEAS AND YELLOW RICE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes; Standing time: 5 minutes

  • 1 to 2 tablespoons canola oil
  • 1 pound medium shrimp, shelled and deveined
  • 2 1/2 cups water
  • 2 tablespoons butter
  • 1 (12-ounce) package yellow rice mix
  • 3/4 cup frozen green peas, thawed
  • 1/4 cup sliced green onion
  • 1 tablespoon lemon juice
  • Lemon slices for garnish

Heat half of canola oil in a large nonstick skillet on medium-high. Add 1/3 of the shrimp; cook 2 minutes or until browned on both sides. Remove shrimp; keep warm. Repeat with remaining shrimp and oil as needed. Add water and butter to same skillet; bring to a boil. Stir in rice mix; return to a boil. Reduce heat to low; cover and simmer 25 minutes or until rice is tender. Stir in shrimp, peas, onion and lemon juice until well mixed. Cover; remove from heat. Let stand 5 minutes before serving. Garnish with lemon slices.

Per serving: 477 calories, 29 grams protein, 10 grams fat (18% calories from fat), 4 grams saturated fat, 70 grams carbohydrate, 174 milligrams cholesterol, 1,306 milligrams sodium, 2 grams fiber.

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