health

7 Day Menu Planner for July 07, 2024

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

Sunday: Family

Take it easy and buy a SMOKED TURKEY BREAST for family day. Alongside, ENDIVE, BEET AND PEAR SALAD is delicious. Add more color and a real summer favorite, SLICED TOMATOES, to the plate, along with some WHOLE-GRAIN ROLLS.

No one can resist PEACH CRUMBLE for dessert: Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup white sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons cold butter in a medium bowl. With 2 knives, cut butter into flour mixture until mixture resembles coarse crumbs; sprinkle over peaches. Bake 40 to 45 minutes or until golden.

Tip

Take it easy and buy a SMOKED TURKEY BREAST for family day. Alongside, ENDIVE, BEET AND PEAR SALAD is delicious. Add more color and a real summer favorite, SLICED TOMATOES, to the plate, along with some WHOLE-GRAIN ROLLS.

No one can resist PEACH CRUMBLE for dessert: Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup white sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons cold butter in a medium bowl. With 2 knives, cut butter into flour mixture until mixture resembles coarse crumbs; sprinkle over peaches. Bake 40 to 45 minutes or until golden.

Plan

Save enough turkey, tomatoes and dessert for Monday.

Shopping List

smoked turkey breast, beets, sugar, coarse salt, sherry vinegar, Dijon mustard, pepper, extra-virgin olive oil, Belgian endive, pears, cilantro, tomatoes, whole-grain rolls, fresh peaches, white sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

ENDIVE, BEET AND PEAR SALAD

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: none

  • 1 1/2 pounds beets, trimmed, peeled and shredded
  • 1/4 cup sugar, plus extra for seasoning
  • 1 1/2 teaspoon coarse salt, divided
  • 3 tablespoons sherry vinegar, plus extra for seasoning
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon pepper
  • 1/2 cup extra-virgin olive oil
  • 2 heads Belgian endive (4 ounces each), halved, cored and sliced thin on bias
  • 2 pears, peeled, halved, cored and cut into 1/8-inch matchsticks
  • 1 cup cilantro leaves

Toss beets with sugar and 1 teaspoon salt in large bowl and let stand until partially wilted and reduced in volume by one-third, about 15 minutes. Meanwhile, whisk vinegar, mustard, pepper and remaining 1/2 teaspoon salt in a large serving bowl. Whisking constantly, slowly drizzle in oil until combined. Transfer beets to salad spinner and spin until excess water is removed, 10 to 20 seconds. Transfer beets to bowl with dressing. Add endive, pears and cilantro to bowl with beets; toss to combine. Season with salt, pepper, extra sugar and extra vinegar to taste. Serve immediately. (Adapted from "The Complete Plant-Based Cookbook," America’s Test Kitchen.)

Per serving: 272 calories, 2 grams protein, 19 grams fat (59% calories from fat), 2.5 grams saturated fat, 27 grams carbohydrate, no cholesterol, 754 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Use the leftover turkey and tomatoes for a GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICH. Use reduced-fat cheese and sliced sourdough bread spread with Dijon mustard, and coat the outside with cooking spray instead of butter. Serve CORN ON THE COB on the side. Warm the leftover CRUMBLE for dessert.

Shopping List

reduced-fat Swiss cheese, sourdough bread, Dijon mustard, cooking spray, corn on the cob.

Tuesday: Express

Make dinner quick tonight and warm up a precooked HAM STEAK. Rub Cajun seasoning blend on both sides before heating if desired. Serve with SWEET POTATO FRIES (from frozen) and deli BROCCOLI SALAD. Make CORNBREAD from a mix. PLUMS are your dessert.

Shopping List

precooked ham steak, Cajun seasoning blend (if desired), frozen sweet potato fries, deli broccoli salad, cornbread mix, fresh plums.

Wednesday: Kids

Make it TACO NIGHT for the kids. Let them choose their favorite ingredients such as lean ground beef, shredded cheddar cheese, mild salsa, reduced-fat sour cream and diced avocado to fill the taco shells. Add some RICE on the side. Bite into a NECTARINE for dessert.

Shopping List

lean ground beef, shredded cheddar cheese, mild salsa, reduced-fat sour cream, avocados, taco shells, rice, nectarines.

Thursday: Meatless

We enjoyed these BELLO BURGERS for a meatless dinner: Heat grill and coat 4 large portobello mushrooms, 1 large red bell pepper cut into quarters and 1 sliced red onion with cooking spray on both sides. Grill the vegetables on both sides about 4 to 6 minutes or until lightly charred and tender. Meanwhile, whisk together 2 tablespoons reduced-fat Italian dressing with 2 tablespoons low-fat mayonnaise. Spread whole-grain hamburger buns with dressing mixture. On bottom bun, layer lettuce, tomato, mushroom, peppers and onion. Cover with top bun.

Serve immediately with BAKED CHIPS. Scoop VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

portobello mushrooms, red bell pepper, red onion, cooking spray, reduced-fat Italian dressing, low-fat mayonnaise, whole-grain hamburger buns, lettuce, tomatoes, baked chips, vanilla ice cream.

Friday: Budget

Save some money and serve OVEN-FRIED PORK CHOPS. Add GREEN BEANS, a crisp LETTUCE WEDGE and CRUSTY BREAD. For dessert, STRAWBERRIES are delightful.

Shopping List

eggs, milk, packaged cornbread stuffing mix, pork loin chops, cooking spray, frozen roasted potato pieces, green beans, lettuce, crusty bread, strawberries.

OVEN-FRIED PORK CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 1 egg
  • 2 tablespoons milk
  • 1 cup cornbread stuffing mix
  • 4 trimmed pork loin chops (1/2-inch-thick chops, about 1 1/2 pounds total)
  • 1 (20-ounce) package frozen roasted potato pieces

Heat oven to 425 degrees. In shallow bowl, beat egg and then stir in milk. Place stuffing mix in a pie plate. Dip chops into egg mixture; coat both sides with stuffing mix. Arrange chops in a single layer on one side of a large rimmed baking sheet coated with cooking spray. On other side of sheet, arrange potatoes, mounding as necessary. Bake 20 minutes or until internal temperature of pork reaches 145 degrees and potatoes are browned and crisp; turn and stir once after 10 minutes.

Per serving: 462 calories, 44 grams protein, 10 grams fat (20% calories from fat), 2.3 grams saturated fat, 44 grams carbohydrate, 164 milligrams cholesterol, 837 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Entertain your friends with your own LAMB CHOPS. Serve with CANNELLINI BEANS WITH ROSEMARY, FRESH ASPARAGUS, a ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with a scoop of leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, olive oil, fresh rosemary, lemon, garlic, canned cannellini beans, coarse salt, pepper, fresh asparagus, romaine, sourdough rolls, cantaloupe.

CANNELLINI BEANS WITH ROSEMARY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 5 minutes

  • 2 tablespoons olive oil, plus 1 teaspoon optional
  • 1 teaspoon finely chopped fresh rosemary
  • Zest and juice of 1 lemon
  • 1 small clove garlic, peeled and minced
  • 2 (15-ounce) cans rinsed cannellini beans
  • 1/4 teaspoon coarse salt
  • Pepper to taste

Heat oil in a large nonstick skillet on medium. Add rosemary and lemon zest; cook and stir 30 seconds. Add garlic; cook and stir 30 seconds. Add beans; stir carefully to coat in oil. Squeeze in lemon juice; add salt and pepper. Cook, stirring constantly, 1 to 2 minutes or until beans are hot. Spoon into a warm serving bowl and add additional oil if desired.

Per serving: 228 calories, 8 grams protein, 8 grams fat (30% calories from fat), 1 gram saturated fat, 31 grams carbohydrate, no cholesterol, 526 milligrams sodium, 8 grams fiber.

health

7 Day Menu Planner for June 30, 2024

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

Sunday: Family

Prepare a BAKED HAM for family day. Serve it with RICE tossed with some lemon zest, extra-virgin olive oil, fresh tarragon and green peas. Make or buy COLESLAW, and add SOURDOUGH BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough ham, coleslaw and pie for Monday; cook and freeze enough plain rice for Wednesday.

Shopping List

baked ham, rice, lemon, extra-virgin olive oil, fresh tarragon, green peas, coleslaw, sourdough bread, Boston cream pie.

Monday: Heat and Eat

Use the leftover ham to make HAM-STUFFED POTATOES for dinner. Serve with leftover COLESLAW and WHOLE-GRAIN ROLLS. Bring out the leftover PIE for dessert.

Shopping List

baking potatoes, butter, onion, garlic, reduced-fat sour cream, coarse salt, pepper, Parmesan cheese, fresh chives, whole-grain rolls.

HAM-STUFFED POTATOES

Servings: makes 8 potato halves

Prep time: about 20 minutes

Cook time: 45 to 55 minutes

  • 4 large (10 to 12 ounces each) baking potatoes
  • 1 tablespoon butter
  • 3 cups chopped cooked ham
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup reduced-fat sour cream
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 3/4 cup freshly grated Parmesan cheese
  • Chopped fresh chives for garnish

Heat oven to 350 degrees. Microwave potatoes 15 to 18 minutes on high (100% power). Wrap potatoes in white paper towels, then in a terry towel; let stand 5 minutes. When potatoes are cool enough to handle, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside. Melt butter in a medium skillet on medium-high. Add ham, onion and garlic; cook 5 minutes or until onion is softened. Meanwhile, mash potato pulp. Stir in ham mixture, sour cream, salt and pepper. Stuff shells; sprinkle with Parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake 25 to 30 minutes. Garnish with chives.

Per serving: 269 calories, 16 grams protein, 10 grams fat (33% calories from fat), 4.7 grams saturated fat, 30 grams carbohydrate, 46 milligrams cholesterol, 894 milligrams sodium, 2 grams fiber.

Tuesday: Budget

Count the savings when you prepare FETTUCCINE WITH PROSCIUTTO, PRUNES AND BLACK PEPPER. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. PEACHES are your dessert.

Plan

Thaw leftover rice for Wednesday.

Shopping List

dry fettuccine, extra-virgin olive oil, red onion, prosciutto, pitted prunes, pepper, Parmesan cheese, mixed greens, whole-grain rolls, peaches.

FETTUCCINE WITH PROSCIUTTO, PRUNES AND BLACK PEPPER

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 8 ounces dry fettuccine
  • 2 tablespoons extra-virgin olive oil
  • 1/2 red onion, thinly sliced into half-rings
  • 2 ounces prosciutto, thinly sliced
  • 8 pitted prunes, chopped
  • 1 teaspoon freshly ground black pepper, plus more for serving (optional)
  • 1/2 cup grated Parmesan cheese, divided

Cook fettuccine according to directions. Drain, reserving 1 cup pasta water. Meanwhile, heat oil in large nonstick skillet on medium. Add onion and cook, stirring frequently, until softened, about 5 minutes. Add the prosciutto and cook, stirring frequently, until crispy, about 3 minutes. Add prunes and pepper; cook, stirring frequently, until fragrant, about 2 minutes. Add 1/3 cup reserved pasta water and stir until everything is mixed well. Using tongs, transfer cooked fettuccine to skillet and toss to coat. Stir frequently until liquid is almost all absorbed, about 1 minute. Add additional 1/3 cup pasta water. Continue to stir frequently until almost all liquid is absorbed, about another minute. Add 1/4 cup cheese and mix well. Mix in 2 to 3 additional tablespoons pasta water to help incorporate the cheese and toss well. Remove from heat. Mix in remaining 1/4 cup cheese and toss well, until pasta is coated and all the liquid is absorbed. Top pasta with more black pepper, if desired. Serve immediately. (Adapted from "The Smart Mediterranean Diet Cookbook," Serena Ball, MS, RD, and Deanna Seagrave-Daly, RD, Ben Bell Books.)

Per serving: 395 calories, 15 grams protein, 12 grams fat (28% calories from fat), 3.3 grams saturated fat, 58 grams carbohydrate, 21 milligrams cholesterol, 456 milligrams sodium, 3 grams fiber.

Wednesday: Meatless

Skip meat tonight and enjoy a SPINACH FRITTATA using leftover rice. Serve with your own BROILED TOMATOES and toasted whole-grain ENGLISH MUFFINS. Make instant VANILLA PUDDING with 1% milk and top with FRESH STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Friday, and cut and freeze watermelon chunks for Thursday.

Shopping List

olive oil, onion, eggs, frozen chopped spinach, 1% or 2% cottage cheese, 1% milk, Parmesan cheese, coarse salt, nutmeg, ingredients for broiled tomatoes, whole-grain English muffins, instant vanilla pudding mix, fresh strawberries.

SPINACH FRITTATA

Servings: makes 8 wedges

Prep time: 20 minutes

Cook time: less than 30 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 8 egg whites
  • 2 whole eggs
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1 1/2 cups cooked rice
  • 8 ounces 1% or 2% cottage cheese
  • 1/3 cup 1% milk
  • 1/4 cup freshly grated Parmesan cheese
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon nutmeg

Heat oven to 425 degrees. In a large nonstick oven-safe skillet, heat oil on medium. Add onion and cook, covered, stirring occasionally, 8 minutes or until tender and golden brown. Meanwhile, in a large bowl, mix together egg whites, whole eggs, spinach, rice, cottage cheese, milk, Parmesan cheese, salt and nutmeg until blended. Stir egg mixture into onion in skillet and place in oven. Bake 18 to 20 minutes or until frittata is set in center. Remove from oven and cut into wedges to serve.

Per serving: 137 calories, 12 grams protein, 4 grams fat (27% calories from fat), 1.3 grams saturated fat, 13 grams carbohydrate, 50 milligrams cholesterol, 386 milligrams sodium, 1 gram fiber.

Thursday: Kids

Calling all kids for PIZZA tonight! Heat oven to 450 degrees. Place 1 (12-inch) ready-to-bake thin whole-grain pizza crust on a pizza pan or cookie sheet. Evenly spread 3/4 cup any pizza sauce over crust, leaving a small border around the rim. Evenly top with 1 (8- to 10-ounce) package cooked carved chicken breast, 10 slices pepperoni and 1/2 cup shredded part-skim mozzarella cheese. Bake 10 minutes or until heated through and cheese is melted.

Serve with GREEN BEANS. For dessert, make a WATERMELON SLUSHY: Puree frozen chunks of watermelon in a food processor until smooth. Add sugar and fresh lemon or lime juice to taste; process until blended. Serve immediately.

Shopping List

ready-to-bake thin whole-grain pizza crust, any pizza sauce, cooked carved chicken breast, sliced pepperoni, shredded part-skim mozzarella cheese, green beans, watermelon, sugar, lemons or limes.

Friday: Express

Stay cool with deli (or your own) TUNA SALAD. Spoon it over a bed of MIXED GREENS. Sprinkle with toasted walnuts and add DEVILED EGGS and WHOLE-GRAIN ROLLS on the side. Spoon leftover STRAWBERRIES over VANILLA ICE CREAM for dessert.

Shopping List

tuna salad, mixed greens, walnuts, deviled eggs, whole-grain rolls, vanilla ice cream.

Saturday: Easy Entertaining

Your lucky guests will rave over your SHRIMP WITH TOMATOES AND FETA: In a large nonstick skillet, heat 2 teaspoons olive oil on medium. Add 1 medium chopped onion and cook for 5 minutes. Add 1 minced large garlic clove and cook 2 minutes. Stir in 1 (14.5-ounce) can diced tomatoes with garlic and onions with liquid, 3/4 teaspoon dried oregano and 1/2 teaspoon dried thyme; cook over medium-high 6 minutes until slightly thickened. Stir in 1 pound uncooked deveined shrimp; cook 5 minutes or until shrimp are opaque.

Serve over COUSCOUS and top with crumbled reduced-fat Greek feta cheese. Serve with ASPARAGUS and a BAGUETTE. For dessert, FRESH PINEAPPLE drizzled with orange liqueur (or honey) and sprinkled with shredded toasted coconut is smashing.

Shopping List

olive oil, onion, garlic, canned diced tomatoes with garlic and onions, dried oregano, dried thyme, fresh shrimp, couscous, crumbled reduced-fat Greek feta cheese, asparagus, baguette, fresh pineapple, orange liqueur (or honey), shredded coconut.

health

7 Day Menu Planner for June 23, 2024

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

Sunday: Family

The family will like the flavor of CUMIN-RUBBED STEAKS WITH AVOCADO SALSA VERDE, and you'll like how easy it is to prepare: Press 2 teaspoons ground cumin into 2 beef top loin (strip) steaks (cut 1 inch thick). Heat a large nonstick skillet on medium. Add steaks and cook 12 to 15 minutes, turning occasionally, for medium-rare to medium doneness; let stand 5 minutes. Meanwhile, combine 3/4 cup tomatillo salsa, 1 small diced avocado and 2 tablespoons chopped cilantro. Carve steaks into slices; season with coarse salt as desired. Serve sliced steak with salsa.

Grill some skewered chunks of RED BELL PEPPER, RED ONION AND YELLOW SQUASH to serve with the steaks, and add some CRUSTY ROLLS to the feast. For dessert, BLACKBERRY COBBLER is a summertime treat, especially when it’s topped with light whipped cream.

Plan

Cook an extra steak and save some cobbler for Monday.

Shopping List

ground cumin, beef top loin (strip) steaks, tomatillo salsa, avocado, cilantro, coarse salt, red bell peppers, red onions, yellow squash, crusty rolls, blackberry cobbler, light whipped cream.

Monday: Heat and Eat

Use those leftovers for TACO SALAD. Combine 1/2 cup chunky salsa, 1/4 cup low-fat mayonnaise and 1/4 cup reduced-fat sour cream; mix well. In a large bowl, toss together 8 cups torn romaine, 1 pint grape tomatoes (halved), 1 to 2 cups thinly sliced leftover steak, 1/2 cup shredded cheddar cheese, 1/2 cup halved pitted black olives and 1 ripe avocado (cut into cubes). Add the salsa dressing and toss gently. Top with 1 1/2 cups slightly crushed baked tortilla chips.

Add reduced-sodium PINTO BEANS on the side. Warm the leftover COBBLER for dessert and top it with VANILLA ICE CREAM.

Plan

Save enough ice cream for Wednesday.

Shopping List

chunky salsa, low-fat mayonnaise, reduced-fat sour cream, romaine, grape tomatoes, shredded cheddar cheese, pitted black olives, avocado, baked tortilla chips, reduced-sodium pinto beans, vanilla ice cream.

Tuesday: Express

Make it a fast meal tonight with FETTUCCINE CAPONATA: Cook 8 ounces fettuccine according to directions. Meanwhile, mix together 1 (6- to 8-ounce) container eggplant appetizer (caponata), 1 (15- to 19-ounce) can rinsed reduced-sodium garbanzo beans and 2 cups marinara sauce; heat sauce and toss with fettuccine.

Serve with a packaged GREEN SALAD and ITALIAN BREAD. Make instant PISTACHIO PUDDING with 1% milk for dessert.

Shopping List

fettuccine, eggplant appetizer (caponata), canned reduced-sodium garbanzo beans, marinara sauce, packaged green salad, Italian bread, instant pistachio pudding, 1% milk.

Wednesday: Budget

Your wallet will thank you when you serve this delicious, low-cost CLAM CHOWDER. Serve the chowder with a LETTUCE AND TOMATO SALAD and CRACKERS. Make BROWNIES (from mix) for dessert and add a dollop of leftover ice cream.

Plan

Save enough brownies for Thursday.

Shopping List

canola oil, onion, celery, coarse salt, white or black pepper, bottled clam juice, canned whole or chopped clams, red potatoes, flour, 2% milk, frozen mixed vegetables, lemon, lettuce, tomatoes, crackers, brownie mix.

CLAM CHOWDER

Servings: makes about 8 1/2 cups

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 1 rib celery, thinly sliced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon white or black pepper
  • 2 (8-ounce) bottles clam juice
  • 2 (6.5-ounce) cans whole or chopped clams, with liquid
  • 1 pound red potatoes cut into 1/2-inch pieces
  • 3 tablespoons flour
  • 1 1/2 cups 2% milk (see NOTE)
  • 1 (16-ounce) package frozen mixed vegetables
  • 1 tablespoon fresh lemon juice

In a Dutch oven, heat oil on medium-high. Add onion, celery, salt and pepper and cook, stirring occasionally, 5 minutes or until vegetables are softened. Add clam juice, clams with liquid and potatoes. Bring to a boil. Reduce heat to low; cover and simmer 8 to 10 minutes or until potatoes are tender. In a 2-cup measure, whisk flour into milk until smooth. Add milk mixture and frozen mixed vegetables to pot; bring to a boil over medium-high. Boil 1 minute. Stir in lemon juice and ladle into bowls.

NOTE: Thin with additional milk if desired.

Per cup: 147 calories, 8 grams protein, 3 grams fat (17% calories from fat), 0.7 gram saturated fat, 24 grams carbohydrate, 15 milligrams cholesterol, 585 milligrams sodium, 3 grams fiber.

Thursday: Kids

The kids got it right when they said they deserve HAMBURGERS with all the trimmings for Independence Day. Grill the burgers and serve them on whole-grain buns with LETTUCE, TOMATOES, ONIONS, PICKLES, LOW-FAT MAYONNAISE, KETCHUP and MUSTARD. Enjoy the grown-up flavor of Raleigh, North Carolina, friend and cookbook author Debbie Moose’s POTATO SALAD WITH BUTTERMILK CHIVE DRESSING. Add BAKED BEANS and deli COLESLAW to your celebration. Serve chilled WATERMELON and leftover BROWNIES for dessert.

Plan

If time permits, cook Friday's couscous today.

Shopping List

lean ground beef, whole-grain hamburger buns, lettuce, tomatoes, onions, pickles, low-fat mayonnaise, ketchup, mustard, buttermilk, Dijon mustard, prepared horseradish, fresh chives, fresh parsley, garlic powder, coarse salt, pepper, yellow potatoes, celery, dill pickle cubes, baked beans, deli coleslaw, watermelon.

POTATO SALAD WITH BUTTERMILK CHIVE DRESSING

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes; chilling time: about 2 hours

  • 1 cup buttermilk
  • 1/4 cup low-fat mayonnaise
  • 2 teaspoons Dijon mustard
  • 2 teaspoons prepared horseradish
  • 2 tablespoons chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 3 pounds yellow potatoes
  • 3/4 cup chopped celery
  • 1/4 cup dill pickle cubes, drained

In a medium bowl, whisk together buttermilk, mayonnaise, mustard and horseradish until smooth. Stir in chives, parsley, garlic powder, salt and pepper. (Refrigerate overnight if desired.) Cook potatoes in boiling water about 15 minutes or until a sharp knife passes easily into them. Drain; let cool until you can handle, then peel and cut into chunks. In a large bowl, toss the potatoes with celery and pickles. Pour the dressing over all and toss to combine. Refrigerate, covered, for 2 hours. Serve chilled. (Adapted from “Buttermilk,” Debbie Moose, The University of North Carolina Press.)

Per serving: 215 calories, 6 grams protein, 1 gram fat (6% calories from fat), 0.3 gram saturated fat, 46 grams carbohydrate, 2 milligrams cholesterol, 364 milligrams sodium, 5 grams fiber.

Friday: Meatless

SAVORY LENTILS will let you skip meat but enjoy plenty of flavor. In a large pot, bring 6 cups water to a boil. Add 2 cups lentils; boil 10 minutes or until tender, stirring occasionally; drain. Meanwhile, heat 2 tablespoons olive oil in a large pot over medium heat. Add 2 cups chopped red onions and 1/4 cup finely chopped garlic cloves. Cook and stir 10 minutes or until tender. Add cooked lentils, 2 cups chunky salsa, 1 (4-ounce) can diced green chiles, 1 (1.25-ounce) package reduced-sodium taco seasoning mix and 1/4 teaspoon coarse salt; mix well. Bring to a boil. Reduce heat to medium-low; cover and simmer, stirring occasionally, 15 minutes or until thoroughly heated. Remove from heat and add 1 cup chopped cilantro; mix well.

Serve over COUSCOUS. Add a SPINACH SALAD and PITA BREAD. Fresh PINEAPPLE is dessert.

Shopping List

lentils, olive oil, red onions, garlic, chunky salsa, canned diced green chilies, packaged reduced-sodium taco seasoning mix, coarse salt, cilantro, couscous, fresh spinach, pita bread, fresh pineapple.

Saturday: Easy Entertaining

Your guests will swoon over the flavor of CHICKEN BREASTS FLORENTINE. Serve the chicken with ORZO tossed with freshly grated Parmesan cheese and chopped parsley. Add a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. FRUIT SORBET with BUTTER COOKIES is an easy, light dessert.

Shopping List

bacon, boneless skinless chicken breast halves, frozen chopped spinach, crumbled garlic-and-herb feta cheese, low-fat mayonnaise, garlic, paprika, orzo, Parmesan cheese, parsley, Boston lettuce, whole-grain rolls, fruit sorbet, butter cookies.

CHICKEN BREASTS FLORENTINE

Servings: makes 6 servings

Prep time: about 30 minutes

Cook time: about 1 hour

  • 6 slices bacon
  • 6 (5- or 6-ounce) boneless skinless chicken breast halves
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 3/4 cup crumbled garlic-and-herb feta cheese
  • 1/2 cup low-fat mayonnaise
  • 1 clove garlic, minced
  • Paprika for garnish

Heat oven to 325 degrees. Partially cook the bacon by microwaving 3 minutes on high (to decrease the fat). Cut a pocket into each chicken breast; set aside. Combine spinach with cheese, mayonnaise and garlic; mix well. Divide and stuff into chicken pockets. Sprinkle top of chicken with paprika. Wrap each breast with 1 strip bacon. Place breasts on a rack in a 9-by-13-inch baking dish lined with foil (for easy clean-up). Bake uncovered 50 minutes to 1 hour or until internal temperature reaches 165 degrees. Sprinkle with paprika and serve.

Per serving: 331 calories, 42 grams protein, 15 grams fat (39% calories from fat), 5.4 grams saturated fat, 10 grams carbohydrate, 132 milligrams cholesterol, 753 milligrams sodium, 2 grams fiber.

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